Performance coach and author Luke Hines on mental health and vulnerability

He's just enjoying the ride

The multidisciplinary trainer, author, TV and radio host on pausing, pivoting and finding true strength in vulnerability.

With such a varied career across fitness, wellness and nutrition, where do you see yourself at this moment?

The start of 2025 was a pivot where not only did the universe politely close some doors, but it also opened new ones. For so long I identified myself by the jobs I had, and that kept me stagnant.

I went and did some study and became a breathwork facilitator. Initially, I did it for my own mental health, but what I got out of it was a reminder that I’m happiest when I’m around other people, helping them in a tangible, practical way.

I can relate it to where I was 20 years ago when I started out as a personal trainer. That joy I got from working with people, either one-on-one or in a group, is the same brand of joy. I feel a fire in my belly again.

You’ve almost made vulnerability your trademark. Was it a conscious choice to share it in a public way?

When I first started talking about [mental health], especially on Instagram, I didn’t think too much of it. I do it partly because I think it will help someone to feel less alone, but it’s also quite therapeutic and cathartic for me to get stuff off my chest in that forum.

I often struggle. Being a gay man, and my journey with mental health, is something I wish I had even more confidence to talk about publicly. But I can sometimes get in my own head about judgement.

It’s such old-school thinking, but I think because I’m from a slightly different generation to the kids growing up now, there’s a small stigma around talking about sexuality. I know that it’s very different now, but I think I still carry a little bit of that from when I was younger, feeling like it was not as accepted in society.

While I think I’ve been vulnerable in the past, I feel like I really need to step up and be braver in talking not only about mental health, but my sexuality. So that if there are any young people out there who are also struggling with their sexuality or mental health, they have a role model and an understanding that there doesn’t have to be any setbacks for your career, life, happiness or family. Being exactly who you are is who you need to be.

I feel like that was the school of life, really. It was the best research that I probably could have ever done to implement who I am today. Image: Cook with Luke

Was there a specific life moment that fundamentally changed your whole approach to health and wellness?

I lived alongside an addict for a long, long time. I saw someone who wasn’t celebrating their wellness and who was living a lifestyle of excess and extreme.

That’s why I’m proudly a non-drinker. That’s why I’m proudly someone who’s very mindful about what they put in their body. I’m also really mindful about sleep and stress management.

I feel like that was the school of life, really. It was the best research that I probably could have ever done to implement who I am today.

Your schedule is so varied and fast-paced. Do you have a regular wellness routine to keep things balanced mentally and physically?

Whether I’m at home or on holidays, I must be up before the sun. I love making coffee at home from scratch. That time between making a coffee, sipping it with my dog and watching the sun rise, that to me is the ultimate time of just being mindful and in the moment.

Preferably, I’m on a beach. I’m not on a screen. It’s a really great way to start the day and to regulate the nervous system. I’m also a big believer in training in the morning, whether it’s a walk, a run, a swim or going to the gym. I believe that doing something in the morning sets you up to have a productive and successful day.

Originally published as Performance coach and author Luke Hines on mental health and vulnerability