This interview is with Neelofer Basaria, National Board Certified Health and Wellness Coach, Weight Loss, Gut, Hormone Health, Mind Body Expert at True Living.

Neelofer Basaria, National Board Certified Health and Wellness Coach, Weight Loss, Gut, Hormone Health, Mind Body Expert, True Living

1. Can you tell us about your background in health and wellness, and what led you to become an expert in this field?

I have a Master’s in Biochemistry, a Master’s in Health Promotion, and a Doctorate in Public Health Practice. I am also a yoga and meditation teacher. I completed my year-long health coaching certification from IIN, and I am a National Board Certified Health and Wellness Coach.

In addition to my qualifications, for the past 9 years, I have coached hundreds of clients to help them meet their health goals as it relates to weight loss, gut health, hormonal health, and mental and emotional health, and this has helped me to build my expertise in the field. Combining my education and experience, I have been involved in the field of health and wellness for more than 20 years.

2. What was the pivotal moment or experience that inspired you to transition from your corporate job to focusing on helping people with their health one-on-one?

As I was working my day job, in the evenings, I started working with some friends and colleagues to help them meet their health goals, and I saw how meaningful that work was. I had already gotten my certification in health and wellness coaching, and working with people one-on-one really brought home to me what I wanted to do next.

My job in the corporate world was focused on population health, whereas when I was working with people individually, I felt inspired by the changes happening in their lives and the way things were shifting for them. That did it for me!

Gradually, I expanded and started working with more people, and then there came a point where I knew—and I felt the pull from inside—to continue on this path. Eventually, I had to leave my day job to fully transition into this work because it was quite meaningful to me, and ever since, I haven’t looked back.

Of course, there was a lot of fear as I moved into health and wellness coaching as an entrepreneur, leaving my steady job that provided stability for myself and my family. But that inner pull I felt was so strong that there was no way without answering that call from within, and that’s when I was able to make the shift.

3. In your experience, how has the integration of traditional wisdom, like your grandparents' lifestyle, with modern scientific research shaped your approach to health and well-being

I believe that my approach has been enhanced by the Eastern tradition in which I grew up and learned, and later, as part of my Western education, I learned about scientific research and the scientific methods involved in health and wellness, as well as the understanding of the human body.

So, for instance, practices like consuming fermented foods like yogurt and pickles daily, having mostly plant-based meals, or using spices like turmeric and ginger in everyday life, prayers and meditation in the morning, and socializing with neighbors in the evening, walking to places as opposed to using transportation, practicing yoga as a regular form of exercise, are all the things that I got from my Eastern tradition.

Backing this up, when I studied science in my Western education, I found more evidence for sleep science, for instance, or how to change behavior using motivational interviewing, as well as more validation for nutrition science, such as the benefits of eating polyphenols and the role fasting plays in healing the body.

So, having both the understanding and the living experience from the Eastern world and from my Western education has really helped me integrate everything into my coaching and make it stronger.

4. You've mentioned using visualization techniques in your own life. How do you incorporate mindfulness or meditation practices into your daily health routine, and what benefits have you noticed?

I practice meditation and mindfulness every day, and it is the first thing I do in the morning; it has really shaped the way I spend my day regularly. I have found a lot of grounding in my life because of this practice, and I create a lot of pause in my life, and I see that I am more present in my day-to-day life.

Because of meditation and mindfulness, presence has become part of my life really significantly, which has helped me overcome the daily stressors with more groundedness and by tapping into the wisdom that I have inside.

Before, I always used to feel rushed for the day because I had so many things to tackle, but as I have incorporated meditation, I feel a sense of calm when I wake up in the morning and as I go about my day. I also noticed that my responses to people have changed, and I respond with more patience, especially in moments when I could be reactive.

On the days when I used to miss the practice of meditation, I could feel that I was not grounded, but now I have built it so strongly that it just stays with me. With this practice, I don’t feel airy, I don’t feel that things are going to affect me, I can choose my responses, I am more grounded, more present, and more fully living life.

I really feel that this practice has brought a lot of happiness in my life, and happiness not from outside but happiness from within, because the way I approach life, the way I make my decisions, the way I respond to people, and the very way I live my life have changed because of meditation.

5. You've spoken about the power of visualization in manifesting your career. How do you apply similar mindfulness techniques to promote overall health and well-being in your clients?

When my clients start with me, the first thing they do is make their three major goals that will actually impact their health and wellness, and from the beginning, I have them tap into the wisdom within and create SMART goals.

Each week, they make mini goals toward those larger goals, and I also have them create a vision board where they write everything they want in life, including health and wellness, which brings their whole being together without the pressure of a timeline. As we work week by week, we first focus on physical health—food, exercise, sleep, and hydration—and then I gradually bring them into emotional health, starting with breathwork two to four times a day.

This simple practice brings grounding and pause, and then I introduce meditation, beginning with five to ten minutes, so they can learn the technique and adopt it into their life.

Alongside this, I teach mindful eating, which brings a lot of steadiness and intentionality to the act of eating. I had a client, for instance, who used to eat on the go all the time, barely tasting her food, and once she started slowing down and bringing presence and mindfulness into her meals, she noticed the flavors more and even felt full with less food, which not only helped her digestion but also gave her a sense of control she didn’t have before.

As my clients incorporate breathwork, yoga, and meditation, they begin to feel more grounded and steady, creating space to tap into their inner wisdom, and this helps them respond to stressors mindfully while making the right choices for their physical, mental, and emotional health.

6. In your experience working with clients, what's the most common misconception about nutrition that you often have to address?

The very common misconception that I often see among my clients is when they come and say that skipping meals helps them with weight loss, and I explain to them that this is a misconception because skipping meals often backfires, leading to overeating later on and destabilizing their blood sugar.

Fasting in a structured manner is different, but skipping meals randomly is not the same thing. What they really need to look at is how their gut is functioning and whether dysbiosis is causing inflammation in their body, because chronic inflammation from poor diet, stress, lack of sleep, toxins, and lack of movement increases pro-inflammatory compounds that interfere with insulin and lead to insulin resistance.

That makes the body store glucose as fat instead of using it for energy, and once fat cells expand, they trigger more inflammation, which creates a vicious cycle. Inflammation also impacts hunger and satiation hormones, which leads them to feeling hungrier, eating more, and burning fewer calories.

So instead of skipping meals, what actually works is eating balanced meals with protein, fiber, and healthy fats at regular intervals, understanding and learning what foods are good for their individual body and for their genetic makeup, and addressing dysbiosis in their gut.

For example, a simple plate with salmon or lentils, a variety of vegetables, and a little healthy fat like olive oil can keep blood sugar steady and reduce inflammation, and just consuming fermented foods like sauerkraut, kimchi, or kefir on a regular basis can support the gut and can be a good start.

So the underlying cause of weight gain is really tied to inflammation, and that is what needs to be addressed, not skipping meals, because when you focus on reducing inflammation, weight loss becomes a natural byproduct instead of a constant struggle.

7. You've talked about the importance of lesser-known foods for health. Can you share a personal story of how incorporating an unconventional food item significantly impacted your or a client's health?

In my 30s, I was diagnosed with pre-diabetes, hypertension, and weight gain due to my strong genetics, and over the years, I have turned to some unconventional foods that made a big difference in my health.

One of them is garlic, which I still use because it supports gut health, lowers blood pressure and blood sugar, reduces cholesterol, and protects the body from chronic inflammation through its compound allicin that activates when garlic is chopped or crushed.

Another food that has helped me is moringa, a superfood packed with vitamins, minerals, antioxidants, and anti-inflammatory properties that support blood sugar balance, lower cholesterol, and improve heart health.

By adding foods like garlic and moringa into my diet, along with balanced meals and stress management, I was able to reverse pre-diabetes, lower my blood pressure, and lose weight. I’ve also used these foods with my clients as part of my weight loss program, and they, too, have seen wonderful results by using food as medicine.

8. You've discussed the differences between European and American bread. Based on your knowledge, how can someone make more informed choices about bread and other wheat products, especially if they suspect gluten sensitivity?

For those who are sensitive to gluten, I often suggest looking for sourdough-style breads, because sourdough takes a long time to ferment and fermentation can break down gluten and other hard-to-digest compounds such as fructans.

People with mild sensitivity usually do better with sourdough. Another option that has worked well for my clients is sprouted breads, because sprouting reduces anti-nutrients and can ease digestion. I also recommend trying alternative flours that are naturally gluten-free, like buckwheat, millet, almond, flax, or different kinds of millet flours.

One can either bake at home with these flours or buy products made with them. If buying from the store, look for a short ingredient list, ideally flour, water, salt, and starter, and avoid products that are loaded with added sugars, gums, or preservatives, because those make digestion harder.

Some of my clients have also reported better tolerance to spelt bread but these still contain gluten, so they’re not safe for anyone with celiac disease or severe gluten sensitivity.

If someone has mild sensitivity to gluten, they can experiment with the options above, but I always recommend starting in small amounts, keeping a food and symptom journal, and tracking how one’s body responds with different options. And whenever possible, it helps to work with a health coach or clinician to guide the process.

9. In your practice, how do you help clients balance the desire for quick results with the need for sustainable, long-term lifestyle changes?

A. When my clients start working with me, I set the expectation straight from the beginning that we are doing root-level work, so there is not going to be a quick fix. I validate their desire for quick results but reframe success as something that is sustainable and not instantly achievable. The truth is, when they start reducing inflammation, they do see quick wins.

For example, within the first two weeks, many of my clients notice their bloating goes down and their energy stabilizes, which feels like a real breakthrough and motivates them to keep going. I help them build strong habits because the brain rewards those small wins, and that consistency is what leads to lasting change. Even something as simple as planning balanced meals on Sunday or walking after dinner every night starts to shift both the body and the mind toward sustainability.

We focus on foundational habits like meal planning, mindful eating, walking daily, sleeping earlier, hydrating, and adding more natural foods, and within three months many of them even see changes in their blood reports. The real win is when they stop chasing quick fixes and start enjoying the rhythm of daily habits, because that is when change stops feeling like a struggle and starts becoming their lifestyle.

10. Considering the rise of health misinformation online, how do you approach staying updated with credible health information, and what advice would you give to our readers for doing the same?

Misinformation spreads very fast, and when I see new information, I don’t just take it as is. I look at peer-reviewed journals and current research, knowing that science changes with time. What we thought about fats, proteins, or carbs 20 years ago is not the same today. I also test new information against my practice and ask how it will work for people dealing with stress, weight, gut, or hormonal issues, because science has to meet real life.

For example, when detox teas became a hype, I looked at the evidence and saw there wasn’t much to support them, and I told my clients that instead of chasing teas, they should focus on making their liver strong by eating right and managing stress. I encourage readers to think like scientists. Ask where the information is coming from, who funded it, what evidence supports it, and whether it aligns with the basics you know about whole foods, hydration, sleep, movement, and stress management.

Also, measure new information against common wisdom and what you already know about your own body. When you do this, you become more confident in consuming information. Rather than being a silent or passive receiver, you become an active learner who is not swayed by hype or influencers but is guided by truth and what actually makes sense in your specific situation.

11. Looking back at your journey in health and wellness, what's the most surprising or counterintuitive health advice you've found to be true in your personal or professional experience?

Such an excellent question, and I will share a few pieces of health advice that are counterintuitive, but I have found to be true in my personal life as well as my professional experience.

The first one is that eating more and not less will actually fix your metabolism. What I have seen with women is that they starve themselves, thinking it will help them lose weight, but this puts stress on their bodies and creates havoc on their metabolism, whereas nourishing the body with fruits, vegetables, vitamins, minerals, and the right macro and micronutrients actually helps them lose weight faster and feel better.

The second one is that doing less exercise and choosing the exercise that works for your body is far more effective than pushing yourself with hours of strenuous workouts. Over-exercising creates stress, holds fat, and damages metabolism, but swapping some of that with restorative yoga, strength training, walks, and breath work while leaving room for rest creates rhythm and balance in the body.

The third one is that the emotional health of a person shows up in their physical body. I have seen women resolve bloating and gut issues by healing their inner child, creating boundaries, processing grief, dropping control, or letting go of their people-pleasing patterns. Your gut does not only process food, it processes emotions too, and the gut–mind connection is very real.

These counterintuitive shifts, i.e., eating more, exercising less but smarter, and healing emotional health to heal the gut and the body, are what I have found to bring lasting change.