In Episode 19 of The Luke Coutinho Show, we understand the confusion around HIIT and Tabata workouts. From fat loss and stamina to heart health and metabolism, discover how each method transforms your fitness. Whether you’re short on time or looking for endurance, this episode helps you choose what’s right for you.

Here's what we cover:

• The difference between HIIT and Tabata workouts and how they work

• Key health benefits: Fat loss, improved heart health, stamina, metabolism, and insulin sensitivity

• Why warm-ups and cool-downs are non-negotiable to prevent injuries

• How to adapt HIIT/Tabata for beginners, elderly individuals, or those with health conditionsThe role of these workouts in boosting confidence, energy, and lean muscle mass

• Practical tips on when, where, and how to use Tabata/HIIT for busy schedules, fasting, or quick energizers

And much more…

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…