In Episode 18 of The Luke Coutinho Show, we break down the hidden role of progesterone in women’s and men’s health, and how it’s silently linked to fertility issues, bloating, belly fat, and even certain cancers..

Here's what we cover:

• The crucial role of progesterone in balancing estrogen and supporting overall hormonal health.

• Causes and signs of low progesterone, from chronic stress to chemical exposure.

• Why stress steals your progesterone and what that means for your health.

• The surprising connection between estrogen dominance and stubborn belly fat, PCOS, and more.

• Root-cause solutions to restore hormonal balance naturally.

• Simple lifestyle strategies to protect and strengthen your body against hormonal imbalances.

And much more…

In Episode 17 of The Luke Coutinho Show, we dive deep into the science of epigenetics and how your daily choices—food, stress, sleep, and movement—can switch genes on or off.

Here's what we cover:

• How your DNA influences nearly every disease – from cancer to obesity, and why it’s more than just genetics.

• The truth about epigenetics – how your lifestyle can switch genes on or off for healing or harm.

• Daily habits that damage your DNA – including smoking, processed foods, poor sleep, and toxic stress.

• Scientifically-backed foods for DNA repair – like matcha, berries, cruciferous veggies, cacao, and more.

• Why deep rest is non-negotiable for cellular repair – and how quality sleep boosts your body’s healing intelligence.

• How holistic living empowers your genes – through mindful breathing, movement, and emotional well-being.

And much more…

In Episode 16 of The Luke Coutinho Show, I guide you through a simple yet powerful morning meditation that takes just 2 minutes—or as long as your soul needs. Through 5 reflective questions, we go beyond breathwork into intention-setting, visualization, and deep reflection to help you reset your energy and mindset for the day. No chants, no tools—just your breath, your presence, and your power.

In Episode 15 of The Luke Coutinho Show, I invite you to pause and join me for a gentle, heart-centered guided meditation. Whether life feels beautifully aligned or completely out of place, this practice will help you reconnect with peace, fulfillment, and gratitude. Through conscious breathing, heart awareness, and powerful affirmations, we’ll reflect on life’s blessings—big and small—and awaken the abundance that already exists within you.

In Episode 14 of The Luke Coutinho Show, we reveal the truth about visceral fat—the hidden fat around your organs that silently raises your risk of diabetes, heart disease, and more.

Here's what we cover:

• The real difference between visceral fat and regular body fat — and why it matters

• How visceral fat contributes to insulin resistance, high blood pressure, and chronic diseases

• Discover practical ways to estimate and identify visceral fat through waist measurements

• Lifestyle strategies (not medication)—including nutrition and exercise— to reduce visceral fat effectively

• Understand the impact of stress and cortisol on fat accumulation and hormonal balance

• Learn how quality sleep plays a crucial role in managing and preventing visceral fat gain

And much more…

Episode 13 of The Luke Coutinho Show is for anyone who feels drained—constantly chasing goals, approval, love, or success but still feeling disconnected.

In a world obsessed with hustle, we forget that peace and fulfillment don’t come from chasing—they come from alignment. This episode is real, raw, and transformative.

Here's what we cover:

• Why chasing love, success, and validation leaves you drained

• How alignment with your true intentions transforms your life

• How fear-driven living leads to anxiety, burnout, and blocks

• Simple mindset shifts to escape the hustle trap

• Ways to trust the process instead of forcing outcomes

• How grace and surrender attract peace, purpose, and abundance

And much more…

In Episode 12 of The Luke Coutinho Show, we dive deep into the science and potential of Urolithin A (UA) – a powerful compound that your body produces (if your gut is in the right shape!) from natural foods like pomegranate, berries, and nuts.

Here's what we cover:

• How Urolithin A boosts muscle strength and energy

• How foods like pomegranate, walnuts, and berries support anti-aging

• Why gut health is the key to unlocking UA’s benefits

• How it helps reduce inflammation and supports metabolic health

• The role of UA in protecting the brain and heart

• Easy food and lifestyle tips to naturally produce more UA

And much more…

In Episode 11 of The Luke Coutinho Show, we’re talking about something as simple as resistant starch – found in everyday foods – but with the power to support your gut, hormones, sugar levels, weight, and even lower your risk of certain cancers.

Here's what we cover:

• How resistant starch works wonders for your gut by feeding the right kind of bacteria

• The powerful connection between gut health, immunity, and chronic disease prevention

• Why resistant starch is a game-changer for fat loss, appetite control, and metabolism

• How it helps manage blood sugar levels and improves insulin sensitivity—naturally

• The best food sources of resistant starch and how to include them in your daily meals

• Why building a strong microbiome can impact everything from digestion to hormones to mental health

And much more…