Luke is a Holistic Lifestyle Coach in the field of Integrative Medicine. He uses a holistic approach towards prevention, weight and disease management with expertise in cancer care. His programs are personalised according to lifestyle and revolve around the 4 pillars of good health: quality sleep, balanced nutrition, emotional detox and adequate exercise. He works with doctors who are continuously involved in research on both prevention and recovery. His global practice involves clients from the US, UK, Europe, India, the Middle East, the Far East and Australia.

Luke-Coutinho.jpg

Luke Coutinho

<h4><span style="color: #57a077;">LUKE COUTINHO</span> is a holistic lifestyle coach, practicing in the field of
    Integrative Medicine. Here he shares his experiences and knowledge of how what we eat makes a difference to
    physical, mental, emotional and spiritual well-being.</h4>
<p style="text-align: justify;">I believe that right nutrition, cooked and served the right way, within the framework of
    the laws of nature, has the ability to shape us, heal us, and prevent problems in so many ways. It stands to be one
    of the most important verticals of holistic health. Each of us have 5 selves – physical, emotional, mental,
    spiritual and intellectual – and everything that we put in our mouths helps shape each of these selves; right from
    the way we look, think and speak to the way we fight or prevent illnesses, age, feel, and so much more. What we eat
    is not only manifested physically in our body but also mentally in our thoughts.</p>
<p style="text-align: justify;">Decades ago, when food was much cleaner, more wholesome, closer to nature, and naturally
    grown, diseases and mental stress were rarer and milder forms were known. With the gradual decline in the quality of
    food and the prevalence of processed and refined foods in every home, we also started to see a gradual increase in
    diseases, poor immunity, skin and hair health, infertility, metabolic conditions, obesity and emotional ill health.
    Yes, there are other factors responsible, but nutrition has a major role to play. “Food is medicine” – not just for
    our body but also our emotional health.</p>
<p style="text-align: justify;">Foods contain energy, and the right kind of food is what fuels every cell the right way.
    While a clean and wholesome diet contains highly vibrational foods, processed, putrid, burnt, refined foods are low
    vibrational foods. This impacts every aspect of our body, mind and spirit. This fact was also known by our ancients,
    as the ancient yogic texts talk about three types of food – <em>Sattvik, Rajasic</em> and <em>Tamasic</em>. Many
    people have reported how their anger, frustration, mood, focus or concentration improved the moment they shifted to
    clean eating. Their prayers and spiritual practice were also enhanced, and meditation went deeper with cleaner
    eating habits. This is also why a heavy, greasy meal at a restaurant leaves you feeling sluggish the next day. Food
    is meant to energize and fuel you, not drain and rob you of energy.</p>
<h4><span style="color: #d891cf;"><img alt="we-are-what-we-eat" class=" img-float-left has-img-center-in-mobile"
            src="https://cdn-prod-static.heartfulness.org/we_are_what_we_eat2_7744bce3e9.jpg?updated_at=2023-04-06T07:55:23.403Z"><span
            style="color: #ba72b0;">FOOD AND IMMUNITY</span></span></h4>
<p style="text-align: justify;">The right food can feed our immune system and the wrong food can cripple our immunity.
    Immunity, being the first and last line of defense, is the most important barrier we have against diseases. Why do
    most ancient remedies for curing a fever, cold, cough, flu, headache, stomach ache, or any physical suffering,
    revolve around food as the first step? Because food heals us, right from a spice or herb to various concoctions and
    dishes.</p>
<h4><span style="color: #ba72b0;">FOOD SHAPES THE QUALITY OF OUR THOUGHTS</span></h4>
<p style="text-align: justify;">Foods not only make you look and feel differently but can also impact your thinking,
    personality and character. There is a direct link between food and mood. Our body relies on nutrition to manufacture
    the right number of neurotransmitters and hormones that make us feel food. Certain foods can stimulate emotions like
    anger, frustration, anxiety, grogginess, while other foods help you feel calmer, composed, grounded etc.</p>
<p style="text-align: justify;">Why do kids (or even adults for that matter) who consume a lot of sugary foods end up
    being more cranky, restless and hyper? It’s because that’s what sugar does to our body and brain. It lights up brain
    activity just like any other psychoactive drug.</p>
<p style="text-align: justify;">Food also impacts our libido and sexual desire in a huge way.</p>
<h4><span style="color: #ba72b0;">FOOD AND SLEEP</span></h4>
<p style="text-align: justify;">Certain foods have the ability to calm us down, making the process of drifting off to
    sleep much easier, e.g. magnesium-rich foods. Other foods can act as potent stimulants. They wake up our mind, make
    us jittery and anxious, and give us an uphill task to fall asleep.</p>
<h4><span style="color: #d891cf;"><img alt="we-are-what-we-eat" class="lazyload has-img-center"
            src="https://cdn-prod-static.heartfulness.org/we_are_what_we_eat3_2e39ae893c.jpg?updated_at=2023-04-06T07:56:34.072Z"><span
            style="color: #ba72b0;">FOOD AND OUR SKIN, HAIR AND NAILS</span></span></h4>
<p style="text-align: justify;">Skin, hair and nails are also made up of cells, and the health of our skin, hair and
    nails depends on the quality of nutrition reaching these cells. It’s an inside out approach. Acne, skin allergies,
    early onset of wrinkles, hair greying, brittle nails, hair fall and thinning, can speak volumes about the kind of
    food the person is eating. Sometimes, ensuring enough intake of biotin-rich foods is enough to fix a hair fall
    issue. No amount of creams, lotions, conditioners and serums will help if the foundation of heath, i.e. food, is not
    on point. The right nutrition makes it possible to have that glow on the skin, lustrous hair and strong nails.</p>
<h4><span style="color: #ba72b0;">FOOD AND PHYSICAL APPEARANCE</span></h4>
<p style="text-align: justify;">While physical appearance is multifactorial, food can largely determine your body shape.
    A pot belly could mean one is overdoing sugar, high fructose corn syrup, alcohol, foods rich in bad fats etc. And it
    doesn’t always have to be fat; sometimes wrong foods can also result in a bloated belly. Contrary to that, give your
    body the right kind of exercise, sleep, nutrition and stable mental health, and you will work yourself towards a
    strong and lean body.</p>
<h4><span style="color: #d891cf;"><img alt="we-are-what-we-eat" class=" img-float-left has-img-center-in-mobile"
            src="https://cdn-prod-static.heartfulness.org/we_are_what_we_eat4_9b2706bd3f.jpg?updated_at=2023-04-06T07:58:14.703Z"><span
            style="color: #ba72b0;">FOOD AND MIND</span></span></h4>
<p style="text-align: justify;">Your food choices are the most influential variables that you can control when it comes
    to health, vitality, and functionality of your brain. When it comes to nourishing the brain, improving cognitive
    skills, enhancing memory, managing brain disorders like dementia, Parkinson’s, Alzheimer’s and ADHD, food is given
    huge importance.</p>
<h4><span style="color: #ba72b0;">FOOD AND EXERCISE</span></h4>
<p style="text-align: justify;">Food is energy that fuels trillions of cells in our body. Lack of energy leads to
    fatigue, and that can largely impact not only the quality of a workout but also the motivation to exercise. Yes,
    there are fake forms of energy like sugar, caffeine and other stimulants, but what we are talking about is real
    cellular energy.</p>
<p style="text-align: justify;">So, the next time you reach out for something to eat, know that it’s about more than
    fulfilling your hunger. What you eat reflects who you are and vice versa. It is possible that with a quality,
    balanced, wholesome nutritional plan, your body will gain the ability to manage diabetes, fatty liver, thyroid
    conditions, hormonal imbalances, cancers, depression, autoimmune diseases, and getting off statins and other meds
    (keeping doctors in the loop) with a lot more ease. It may or may not take away the disease, but it will surely help
    steer you in the right direction. After all, good food has always been used as medicine and most of the best
    medicines can be found in food.</p>
<p style="text-align: justify;"><img alt="we-are-what-we-eat" class="lazyload has-img-center"
        src="https://cdn-prod-static.heartfulness.org/we_are_what_we_eat5_95405c64b1.jpg?updated_at=2023-04-06T07:59:48.769Z">Having
    said that, what we eat is just half the story. How we eat, how much we eat, our emotions, thoughts, feelings, and
    our relationship with food also impact how we digest, absorb and assimilate a meal. So, it’s necessary to focus on
    each of these aspects to extract the maximum worth from nutrition.</p>
<hr>
<h4 style="text-align: center;">Article by LUKE COUTINHO<br>
    Artwork by ANANYA PATEL</h4>
<hr>

We are what we eat

<h4
  id="h-luke-coutinho-practices-in-the-space-of-holistic-nutrition-integrative-lifestyle-medicine-and-is-the-founder-of-you-care-an-online-wellness-market-he-shares-some-simple-wellness-tips-to-help-us-benefit-from-the-food-we-eat-every-day">
  <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #673092">LUKE COUTINHO</mark>
    practices in the space of Holistic Nutrition, Integrative &amp; Lifestyle
    Medicine and is the founder of You Care, an online wellness market. He
    shares some simple wellness tips to help us benefit from the food we eat
    every day.</strong>
</h4>

<hr class="vertical-space1" />

<p>
  Do you remember growing up and having a cold, cough, fever, wound, stomach
  bug, or flu? The first line of action for our parents or grandparents was to
  delve straight into the kitchen pharmacy and brew concoctions for immediate
  relief. Our ancestors relied heavily on the power of food as medicine. If
  there is one learning I have had over the last decade consulting people across
  the world, it is this: food, when cooked with quality ingredients and served
  within the frameworks of nature, possesses the power to heal.
</p>

<p>
  It is not to say that food alone can heal you, because every disease or
  lifestyle condition is multifactorial. But when you couple clean eating with
  quality sleep, adequate movement, rest and recovery, emotional wellness, and
  your spirit, you help the natural in-built intelligence of your body work for
  you and aid prevention and recovery. It is another reason why deep and
  advanced cellular nutrition is one of our key lifestyle pillars.
</p>

<h3>
  <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #f26529">Eating local versus
      global – which is better?</mark></strong>
</h3>

<p>
  It is one of the most commonly asked questions. Yes, eating local food is
  excellent. It is not only beneficial for health, but also support our farmers
  and the yield of our soil. If you live in a country that is diverse, eating
  local is important. Different foods grown in different climates suit body
  temperature, skin, hair, genes, and immune system.
</p>

<p>
  For instance, we have witnessed the magic and wisdom in Indian food. Of
  course, there is a right and wrong way to cook anything, but, in essence, a
  staple Indian diet is well-balanced, wholesome, and nutritious, because it
  involves an array of fresh ingredients and freshly ground spices. Yet, we come
  across people who label it unhealthy, deem it too oily, spicy, or acidic. The
  truth is that the food isn’t the culprit. It is our sedentary lifestyle, poor
  quality oils, adulterated ingredients, and overeating that are the main
  culprits.
</p>

<hr class="vertical-space1" />

<hr />

<h4 class="has-text-align-center">
  <mark style="background-color: rgba(0, 0, 0, 0); color: #75aa3b">When you couple clean eating
    with quality sleep,<br />adequate movement,
    rest and recovery, emotional wellness, <br />and your spirit, you help the
    natural<br />in-built intelligence of your body to work<br />for you and aid
    prevention and recovery.</mark>
</h4>

<hr />

<hr class="vertical-space1" />

<p>
  Think about it. For our ancestors, disease at its lowest and the happiness
  quotient was at its highest. They lived fulfilling lives and found joy in
  simplicity.
</p>

<p>
  Many Indian herbs and spices have now become global superfoods. Traditional
  Indian meals like dal, rice, and vegetables; one-pot
  <em>khichdi</em> with salad; <em>bhakri</em> (millet tortilla) with dal;
  vegetables with a dash of garlic chutney or raw mango pickle are all complete
  meals.
</p>

<p>
  While appreciating this ancient wisdom, we can also stop putting ourselves
  into a box of only local food. Why? Most medical and lifestyle conditions are
  not local but global – such as cancer, cardiovascular disease, Alzheimer’s, or
  Parkinson’s.
</p>

<p>
  If foods that are not local can help manage your condition, why not eat them?
  For instance, kiwis originated in China, are commercially grown in New
  Zealand, and are scientifically documented to help with DNA repair. For those
  undergoing chemotherapy or radiation, kiwis are excellent.
</p>

<p>
  The point is, embracing local foods is super important. But if certain global
  foods can help with your medical conditions, be open to them.
</p>

<hr class="vertical-space1" />

<hr />

<h4 class="has-text-align-center">
  <mark style="background-color: rgba(0, 0, 0, 0); color: #75aa3b">We need to consume certain
    foods moderately,</mark><br /><mark style="background-color: rgba(0, 0, 0, 0); color: #75aa3b"
   >or cut down on them, to avoid an array of lifestyle ailments.</mark><br /><mark
    style="background-color: rgba(0, 0, 0, 0); color: #75aa3b">Studies have consistently linked
    the large amounts of</mark><br /><mark style="background-color: rgba(0, 0, 0, 0); color: #75aa3b"
   >refined sugar, particularly in sugary beverages, to obesity and excess
    belly fat.</mark>
</h4>

<hr />

<hr class="vertical-space1" />

<h3>
  <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #f26529">Stop making food the
      enemy</mark></strong>
</h3>

<p>
  Following a diet shouldn’t deprive you of food. Instead, it should mean eating
  more of what’s good for you and less of what’s not. Fad diets may seem like
  they help you shed the initial few kilos, but they are not sustainable. They
  deprive you of macro and micronutrients and cripple your metabolism. You will
  hit a plateau or put all that weight back on (the yo-yo effect). The first
  step is to understand that food is not the enemy. You need to improve your
  relationship with it.
</p>

<p>
  Yes, all of us eat a cookie or two sometimes, but that is not the reason why
  the world is sick today. The reason is overconsumption, eating with greed,
  using food to cope with emotions, and so on.
</p>

<p>
  We need to consume certain foods moderately, or cut down on them, to avoid an
  array of lifestyle ailments. Studies have consistently linked the large
  amounts of refined sugar, particularly in sugary beverages, to obesity and
  excess belly fat. Foods containing high-fructose corn syrup (HFCS) may cause
  you to become resistant to leptin, a hormone that signals your body when to
  eat and stop eating. Foods rich in refined sugar are commonly linked to a
  higher risk of type 2 diabetes, depression, dementia, liver disease, and
  certain types of cancer.
</p>

<hr class="vertical-space1" />

<div class="block-image">
  <figure>
    <img decoding="async" width="700" height="415" alt="are-you-eating2" class="has-img-center lazyload"
      src="https://cdn-prod-static.heartfulness.org/are_you_eating2_bcaec60cab.jpg?updated_at=2023-04-12T05:16:35.099Z" />
  </figure>
</div>

<hr class="vertical-space1" />

<h3>
  <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #f26529">Cut down or
      avoid</mark></strong>
</h3>

<ul>
  <li>Refined sugar</li>
  <li>Refined carbs</li>
  <li>Diet sodas</li>
  <li>Excess salt</li>
  <li>Fast foods</li>
  <li>Pesticide-laden fruits and veggies</li>
  <li>Junk and processed foods</li>
  <li>Aerated drinks</li>
  <li>Binge drinking</li>
  <li>Dairy and gluten if you are intolerant to them</li>
  <li>Refined oils</li>
</ul>

<p>
  Even if you enjoy eating junk once in a way, ensure that most of your
  nourishment comes from natural sources.
</p>

<h3>
  <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #f26529">How does food
      influence your mind?</mark></strong>
</h3>

<p>
  We are what we eat. What you feed your body nurtures your five inner selves –
  physical, emotional, mental, intellectual, and spiritual. It is why ancient
  Ayurvedic and yogic texts speak about three types of food –
  <em>sattvic, rajasic</em>, and <em>tamasic</em>.
</p>

<p>
  There is a direct link between food and mood. Our body relies on nutrition to
  manufacture the number of neurotransmitters and hormones that make us feel
  good. Certain foods can stimulate emotions like anger, frustration, anxiety,
  and grogginess, while other foods can help us feel calmer, composed, and
  grounded. Excess sugar can make you irritable and jittery. On the other hand,
  fermented foods, raw veggies, fruits, and whole grains, help you feel calmer
  and grounded.
</p>

<h3>
  <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #f26529">Foods that boost
      neurotransmitters</mark></strong>
</h3>

<ul>
  <li>
    <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #673092">Serotonin</mark>
    </strong>– known as the happy hormone, it is responsible for feelings of well-being
    and happiness. Rich sources include banana, pineapple, nuts, kiwi, tofu,
    whole egg, and fresh cheese.
  </li>
  <li>
    <mark style="background-color: rgba(0, 0, 0, 0); color: #673092"><strong>Endorphins
      </strong></mark>– help us change our perception of pain and stress. Rich sources of
    endorphins include chocolate and spicy foods.
  </li>
  <li>
    <mark style="background-color: rgba(0, 0, 0, 0); color: #673092"><strong>Dopamine
      </strong></mark>– helps us feel motivated. Rich sources of dopamine include avocados,
    chocolate, spinach, almonds, all types of seeds, and yogurt.
  </li>
  <li>
    <mark style="background-color: rgba(0, 0, 0, 0); color: #673092"><strong>Acetylcholine
      </strong></mark>– sparks creativity, muscle action, and reaction. Rich sources of
    acetylcholine include beans, kidney beans, chickpeas, green peas, radish,
    spinach, strawberries, and whole eggs.
  </li>
  <li>
    <mark style="background-color: rgba(0, 0, 0, 0); color: #673092"><strong>GABA
      </strong></mark>– helps us feel calm and focused. Rich sources of GABA include non-GMO soy,
    rice, mushrooms, potatoes, and fermented foods.
  </li>
</ul>

<h3>
  <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #f26529">7 healthy eating
      habits you can adopt today</mark></strong>
</h3>

<h4>
  <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #673092">#1 Eat a
      rainbow</mark></strong>
</h4>

<hr class="vertical-space1" />

<div class="block-image">
  <figure>
    <img decoding="async" width="606" height="1000" alt="are-you-eating3" class="has-img-center lazyload"
      src="https://cdn-prod-static.heartfulness.org/are_you_eating3_17c6d51f43.jpg?updated_at=2023-04-12T05:17:29.660Z" />
  </figure>
</div>

<hr class="vertical-space1" />

<p>
  The more colorful your plate, the more diverse your gut microbiome. The more
  diverse your gut microbiome, the better your immunity. Balanced meals help
  your immune system fight inflammation, swelling, bacteria, infection, and
  viruses. Follow simplicity. Keep your meals simple, wholesome, and diverse. As
  clichéd as it might sound, some of the most effective nutrition strategies
  revolve around incorporating whole grains, pulses, lentils, fruits,
  vegetables, nuts, seeds, cold-pressed oils, and ghee, among other wholesome
  foods. Eat a rainbow for at least two out of three meals.
</p>

<p>Divide your plate into three quadrants:</p>

<ul>
  <li>
    The largest quadrant will consist of starchy and non-starchy vegetables
  </li>
  <li>
    The second-largest quadrant will consist of quality protein (animal or
    plant-based)
  </li>
  <li>
    The smallest quadrant will consist of carbohydrates that come from grains
    and cereals
  </li>
</ul>

<p>
  Your portion intakes may vary based on your unique requirements, medical
  conditions, and health goals.
</p>

<hr class="vertical-space1" />

<div class="block-image">
  <figure>
    <img decoding="async" width="402" height="377" alt="are-you-eating4" class="has-img-center lazyload"
      src="https://cdn-prod-static.heartfulness.org/are_you_eating4_5fd4da4e49.jpg?updated_at=2023-04-12T05:18:28.135Z" />
  </figure>
</div>

<hr class="vertical-space1" />

<h4>
  <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #673092">#2 Chew your
      food</mark></strong>
</h4>

<p>
  Master the art of chewing. Digestion begins in the mouth. Eat your food slowly
  and mindfully. When you bite every morsel, your saliva has digestive enzymes
  like amylase, lipase, and protease that help you break down this food. It
  allows you to extract maximum nutrients from the food you eat. The action of
  chewing and producing saliva signals your stomach to start the production of
  acids and other enzymes to aid digestion. When you eat too quickly without
  using your teeth to break it down, you send partially digested and larger
  chunks of food into your stomach. It can lead to acidity, indigestion, and
  other gut issues.
</p>

<h4>
  <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #673092">#3 Align your
      nutrition intake with movement</mark></strong>
</h4>

<p>
  If you sit for long hours, keep a check on what you eat and control your
  portion size accordingly. But is it okay to be a couch potato? NO. Sitting is
  the new smoking. So keep moving. Even if you work at a desk job, take regular
  breaks, and engage in simple stretching. Choose fun workouts that you enjoy —
  dancing, aerobics, Zumba, swimming, yoga, and keep that body moving. If you
  are just starting, fast-paced walking or jogging daily for 30 minutes can
  help. Do not over train or undertrain. Prioritize rest and recovery.
</p>

<hr class="vertical-space1" />

<div class="block-image">
  <figure>
    <img decoding="async" width="700" height="748" alt="are-you-eating5" class="has-img-center lazyload"
      src="https://cdn-prod-static.heartfulness.org/are_you_eating5_43d9a42270.jpg?updated_at=2023-04-12T05:19:14.717Z" />
  </figure>
</div>

<hr class="vertical-space1" />

<p>
  <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #673092">#4 Differentiate
      physical and emotional hunger</mark></strong>
</p>

<p>
  Stress can affect the way you eat. Chronic stress is associated with a greater
  inclination toward high sugar and high-fat foods which are major risk factors
  linked with obesity. While emotional eating may make you feel good and
  fulfilled at that moment, eating to counter negative emotions will leave you
  more upset than before. This cycle repeats until you address your emotions at
  their root. Eat when physically hungry and not emotionally.
</p>

<p>
  <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #673092">#5 Do not starve
      yourself</mark></strong>
</p>

<p>
  Studies show that food deprivation can cause nutritional deficiencies.
  Self-imposed dieting can do more harm than good. Avoid looking online and
  following extreme fad diets without knowing their side effects. Seek
  professional advice if you must. Find a holistic nutrition and lifestyle plan
  that suits you best. Remember, you are a unique bio-individual.
</p>

<p>
  <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #673092">#6 Don’t eat your
      dinner like a bird</mark></strong>
</p>

<p>
  Your dinner should be the lightest meal of the day, but don’t eat like a bird.
  Make it a balanced meal by adding quality protein, fats, and carbohydrates. If
  your goal is to lose weight or manage your blood sugar, don’t go no-carb, go
  low-carb instead. Use your judgment.
</p>

<p>
  <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #673092">#7 Follow the
      circadian rhythm way of eating and living</mark></strong>
</p>

<p>
  In my free-to-download eBook,
  <em>A New Way of Living – Circadian Rhythm</em>, I speak about our biological
  clock, the circadian rhythm. It is the sleep-wake or day-night cycle that
  determines how the body carries out different processes at different times.
</p>

<hr class="vertical-space1" />

<div class="block-image">
  <figure>
    <img decoding="async" width="700" height="459" alt="are-you-eating6-1" class="has-img-center lazyload"
      src="https://cdn-prod-static.heartfulness.org/are_you_eating6_1_b44bd1de11.jpg?updated_at=2023-04-12T05:20:08.730Z" />
  </figure>
</div>

<hr class="vertical-space1" />

<p>
  Following the circadian rhythm of eating and fasting can benefit your overall
  health and well-being. Try some of these rules when it comes to eating.
</p>

<ul>
  <li>
    Want to drink tea or coffee? Have it after three hours of waking up. Avoid
    drinking it in the second half of the day, as it is a stimulant that may
    affect your sleep routine.
  </li>
  <li>
    Your metabolism fires up and is at its peak at noon. So consume your maximum
    calories at breakfast and lunch. Let dinner be your lightest meal.
  </li>
  <li>
    Eat your last meal of the day as close to sunset as possible (around 7 pm).
    Fast until sunrise to give yourself a good natural 12-hour break. This is
    known as circadian fasting.
  </li>
  <li>Keep a two-to-three-hour gap between dinner and bedtime.</li>
  <li>
    Do not snack mindlessly. Keep a fixed time. Avoid midnight snacking because
    your body slows down toward evening and needs rest. It is not designed to
    digest food around the wee hours of the night. It will disrupt your
    circadian rhythm.
  </li>
  <li>
    Eat at fixed times, no matter how busy you are. Unusual eating times can
    disrupt your circadian system and affect your health. Studies point out that
    food intake is a major external synchronizer of peripheral clocks. Your
    eating pattern can influence fat accumulation, mobilization, and the
    effectiveness of any fat loss plans. Timing is everything when it comes to
    circadian rhythm syncing.
  </li>
</ul>

<p>
  Don’t wait for tomorrow. Do it today. Eat smart, move more, sleep right, and
  breathe deep until then.
</p>

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<h4 class="has-text-align-center">Illustrations by ANANYA PATEL</h4>

<hr />

Luke Coutinho

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