You’ve said yes to the dress, found your dream décor, and even squeezed in a 6am Pilates class—but what about your hormones? In a bridal age where ‘wellness’ and ‘self-care’ is as buzzy as soft-girl lehengas and pear-shaped diamonds, there’s a new pre-wedding prep checklist emerging. And it’s got little to do with detox teas and crash diets. Instead, it’s about what’s going on inside. Think cortisol spikes, circadian rhythm, gut health, and nervous system. Because no amount of glow serum can fix a burnt-out-on-the-inside bride.
Holistic nutritionist, integrative lifestyle expert and one of India’s most trusted voices in functional wellness, Luke Coutinho, is on a mission to shift the bridal conversation. “Hormones regulate everything from your skin and weight to your energy, mood, digestion, and even confidence,” he says. “If your hormones are out of sync, no amount of meal plans or gym hours will work.”
In this exclusive feature, Coutinho shares the much overlooked red flags brides need to catch early, the science behind stress and skin, and the food and lifestyle hacks that actually move the needle. Whether your big day is six weeks away or a year out, his advice isn’t just about looking good, it’s about feeling resilient, radiant and rooted from within.
Why hormonal health?
Wedding prep usually starts with skincare, diet or an aggressive gym schedule. But according to Coutinho, none of that matters if your hormones are in chaos. “Hormones are master regulators,” he explains. “They control your energy, digestion, periods, mental clarity, metabolism—everything that makes a woman feel her best.” Yet, many brides overlook early signs of imbalance: persistent fatigue, mood dips, bloating, hair fall, or breakouts. “These are your body’s way of asking for support, not silence.”
How do your hormones hijack your bridal journey?
Let’s talk about cortisol, the stress hormone that spikes when you’re juggling vendors, family drama, and a never-ending to-do list. Elevated cortisol does more than mess with your mood—it can sabotage your sleep, slow your digestion, and make your skin freak out. “Chronically high cortisol sets off a domino effect,” Coutinho warns. “You start gaining weight, losing hair, reacting to foods, and waking up tired despite 8 hours of sleep. It’s the ultimate wedding prep saboteur.”
Forget that six-pack. Brides today want to feel calm, centred, and hormonally happy. “There’s a radical shift happening,” Coutinho says. “We’re seeing women ditch calorie-counting and instead prioritise their gut, adrenals, and nervous system.” It’s a smarter way to prep—one that leads to sustained energy, better moods, glowing skin and fewer PMS disasters. “Everything is connected,” he reminds us. “Your gut health influences your brain chemistry. Your sleep affects your weight. And your breath controls your stress response.”
The solution: Coutinho’s bridal hormone toolkit
For a calmer, clearer, happier pre-wedding self, try Coutinho’s lifestyle pillars, which translate to expert (but simple) hacks:
- Start your day with sunlight, not caffeine. Coffee first thing disrupts your natural cortisol curve.
- Load up on magnesium, omega-3s, and leafy greens. They soothe the nervous system and help balance hormones.
- Embrace breathwork and barefoot walks to calm the mind. These simple acts reset your stress levels.
- Eat warm, grounding evening meals. Think lentil stews, soups, and roasted veg.
- Start strength training for resilience. Your body needs to know its power.
- Guard your sleep like you guard your trousseau. Sleep is non-negotiable for hormonal healing and needs to be synced with your natural rhythms.
