No Diet Can Outperform A Dysregulated Nervous System

Luke Coutinho brings decades of lifestyle medicine experience to his latest co-authored book, ‘Root Leaf Fire’, grounding it in science and practicality. His approach strips wellness back to its essentials, focusing on habits that truly matter.Excerpts from an interviewWhy do you think modern wellness has become more confusing than helpful? We have endless information today. What’s missing is action. You can read, download, or tune into wellness content all day. But if you’re not applying that knowledge, it only becomes overwhelming. Each day brings a new rule, diet, or fear around food. In chasing the next longevity pill, we’ve forgotten that the fundamentals of the human body haven’t changed. The key is to fix the foundations. What’s the most harmful ‘healthy habit’ people are unknowingly following today? Overcorrecting. Cutting carbs this week, quitting sugar next, then fad fasting. People swing between extremes. But health is built on small wins, compounded consistently over time, with discipline. Next is ignoring bio-individuality. In today’s “monkey see, monkey do” culture, we forget that what works for one person may not work for another. Two people can follow the exact same nutrition plan or exercise routine and still see completely different results. Move away from a cookie-cutter approach and start understanding your own body. How do emotions and mindset quietly influence what and how we eat? More than we admit. Emotions don’t just influence what we eat, they change how our body responds to it. Chronic stress raises cortisol, driving sugar cravings, disrupting hunger signals, and affecting digestion. That’s why stress leads to late-night cravings, boredom to mindless snacking, and anxiety to discomfort even after a “clean” meal. You can eat everything right, but if your body is holding onto stress or unresolved emotions, progress stalls. No diet can outperform a dysregulated nervous system. If someone could change just one daily habit for better health, what should it be? Protect your sleep like it’s sacred. Start simple: keep consistent sleep and wake times, even if it’s just five days a week. Reduce artificial light in the evening. Step away from screens at least 30 minutes before bed. Create a simple wind-down ritual: plan the next day, journal, reflect, or practice AnulomVilom or left nostril breathing, pray. Keep your room as dark as possible. How do you simplify nutrition advice for a country as diverse as India? Whether it’s dal-chawal, idli-sambar, or bhakri-sabzi, our culture has always known how to eat well. The shift came when we started chasing trends and demonising traditional foods. Rice and dal aren’t the problem. Sedentary living, poor sleep, chronic stress, ultra-processed food, and inconsistency are. Dal and rice together make a complete, balanced vegetarian protein. The goal isn’t to eat trendy but to eat right for your body, geography, culture, health condition, and lifestyle goals.In one sentence, what does true wellness look like beyond food? True wellness is when you stop trying to fix yourself and start living in alignment. One attachment • Scanned by Gmail



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