Excerpts from the interview with Luke Coutinho, author and lifestyle expert

T+L India: What prompted you to get into the field of wellness?

Luke Coutinho: Two pivotal moments in my life. At one point, I considered pursuing medical school, but I also had this pull toward something deeper—a space that lies between medicine and holistic health. That’s when my mentor at Yale guided me toward integrative and lifestyle medicine, which felt like the perfect bridge. Another turning point was my time in the corporate world, where I observed top executives struggling with lifestyle diseases despite having access to the best doctors, nutritionists, and gyms. They were checking the boxes, yet falling ill. It was clear that something was missing, and that was their lifestyle. That’s what sparked my transition from corporate life into lifestyle medicine.

T+L India: How has the journey of taking people toward their optimal health been?

Luke Coutinho: Deeply rewarding. My team and I recognise that we’ve been given a gift—the ability to help people heal and live better lives—and we approach each patient with that in mind. We may not be able to cure every illness, but there’s always something we can do to ease the suffering. Hearing a patient say, “You’ve changed my life” or “You’ve changed my parent’s life” is priceless, and it drives us forward. Especially when clients incorporate our visualisation techniques and manifest their healing, it reaffirms my faith in the human body’s intelligence. This work has shown me the power of belief, faith, and even miracles.

T+L India: What were the biggest challenges that you faced initially? Are there difficult moments even now?

Luke Coutinho: One of the most significant early challenges was introducing the concept of integrative lifestyle medicine, particularly in India, where it wasn’t as well known. There was a tendency to label it as just alternative medicine or to reduce it to being solely about diet or natural remedies. Another challenge was gaining recognition within the medical community. But now not only do they actively collaborate with us, we have also built a synergistic relationship where patients are referred to us to complement their medical treatment with lifestyle changes.

T+L India: You share a wealth of information for free as well. What prompted this?

Luke Coutinho: When I first started consulting, every other consult I took had acidity and constipation as a commonality. While they may be common, they are definitely not normal. They’re signals from the body, and ignoring these signs can lead to bigger health issues. This understanding became the foundation of my work, and it drove me to share information freely. I started by talking about simple lifestyle changes, like those needed for managing acidity and constipation, and from there, it evolved into the holistic approach we teach today.

T+L India: How long does it take for someone to see positive results with holistic healing?

Luke Coutinho: There isn’t a black-and-white answer; it depends on the person, their condition, and their approach to the process. The key is consistency, patience, and the understanding that healing is a journey, not a destination. In holistic healing, there’s something known as the ‘bio-individuality’ challenge. It means that no two individuals are the same, even if they have the same condition or disease. That is why we assess everything— their mindset, belief system, medications, diet, emotional state, and even their support systems. Also, those who truly believe in their ability to heal often see quicker results. It’s incredible how powerful the mind is in the healing process.

T+L India: Could you share some simple tips for people to practice daily?

Luke Coutinho: True power lies in the basics. Daily actions under each pillar of health create real, lasting change. Nutrition is not just about what you eat, but how you eat. Movement isn’t just about burning calories, it’s about building muscle, which is directly tied to metabolism, heart health, hormone balance, and even longevity. Sleep is where the magic happens. I can’t stress this enough—during sleep, your body repairs cells, balances hormones, and replenishes energy. Emotional well-being comprises the quality of your relationships, how you manage stress, and how deeply you’re connected to your purpose all feed into your physical health. Spiritual health is about connection—to yourself, to others, to something bigger than yourself. It’s in that space of connection that we find purpose, resilience, and healing. As for breath, conscious breathing calms the mind, reduces stress, and brings the body into a state of healing.

T+L India: Suggestions for frequent travellers to maintain a basic wellness routine?

Luke Coutinho: The key is keeping the essentials in place, within the six pillars. Prioritise movement, even at airports. For nutrition, make more mindful choices from the menu. For sleep, choose flights that allow you to get a proper night’s rest. For emotional wellness, make space for your mind and emotions, whether it’s meditation on a flight, or taking a quiet moment at the airport. For spiritual health, stay grounded through mindfulness. For breath, try deep, diaphragmatic breathing or a quick pranayama session.

T+L India: You’ve authored many books. Recommend one for people to read?

Luke Coutinho: Small Wins Every Day. This book was born from real experiences with thousands of patients who made tremendous progress in their health journey by focusing on small, actionable goals. From walking 10,000 steps to practicing one yoga pose a day or even taking a mindful breath every hour, small changes brought about incredible transformations.

Related: Slurp Your Way To Fitness With These Weight-Loss Friendly Protein Smoothies

Note:
The information in this article is accurate as of the date of publication.

The views expressed in this interview are solely those of the interviewee and do not reflect the opinions of the publication.

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