Neha Shah is a nutrition practitioner, holistic health expert, speaker, well-known content creator, and the founder of Diaspora Nutrition, a mission-driven nutrition consultancy translating ancestral food wisdom into practical, modern guidance. Trained in modern nutrition science at the Institute of Integrative Nutrition (IIN), Shah specializes in gut health, metabolism, and sustainable dietary practices, particularly as they relate to migration, lifestyle change, and long-term health outcomes. A sought-after speaker, Shah has presented at multiple conferences across the U.S., and regularly appears as a guest on podcasts and panels discussing cultural relevance in healthcare, ancestral nutrition, and the future of inclusive diets. Here, she shares her own approach to staying well.
What does wellness mean to you?
Wellness is not a trend or a checklist; it is simply living in alignment. I think of wellness as the quiet, steady state where the body is no longer fighting its environment. When digestion is calm, energy is predictable, sleep is restorative, and food feels trustworthy again, wellness is already present. In my work, I often emphasize that many immigrants in the U.S. don’t lose wellness because they make poor choices, they lose it because the systems around them change. To me, wellness means restoring that lost alignment between culture, biology, and daily living.
What are your favorite things to do to maintain your personal wellbeing?
My approach to wellbeing is intentionally simple and deeply rooted in rhythm. I prioritize consistent home-cooked meals made from well-sourced ingredients, unhurried eating, and daily routines that lower physiological stress rather than stimulate it. I am also mindful of reducing unnecessary load whether that’s chemical exposure from products, constant dietary experimentation, or information overload. For me, wellbeing is less about adding more practices and more about removing friction from everyday life.
What is your favorite healthy food, and do you have a favorite way of preparing it?
One of my favorite foods is simple, well-prepared dal soup. Not because it is fashionable, but because it represents everything I stand for: digestibility, nourishment, and cultural continuity. Prepared with properly soaked lentils, gentle spices, and good-quality fats like ghee, dal becomes both grounding and deeply restorative. When traditional foods are sourced and prepared correctly, they don’t just feed the body, they calm it.
What is your favorite healthy beverage (alcoholic or non-alcoholic), and do you have any insider tips for preparing it?
My preferred beverage is traditional spiced buttermilk (takra). I value it for its probiotic-rich digestive support, hydration, and ability to cool systemic inflammation especially in a fast-paced environment like the U.S. My insider tip is restraint: dilute it well (grass fed yogurt + filtered water in 3:1 ratio), season it lightly with roasted cumin and mint leaves, and avoid turning it into a “superfood.” When prepared simply, takra supports the gut without overwhelming it, a philosophy that mirrors my broader approach to health.
What do you think is the most overused word or words in wellness?
I point to “superfood” as one of the most overused terms in wellness today. It often isolates single ingredients and exaggerates their benefits while ignoring context, sourcing, preparation, and the body consuming them. No food is inherently “super” on its own. What truly matters is how a food is grown, processed, and eaten over time, and a well-sourced, traditionally prepared everyday food can be far more nourishing than any trendy superfood consumed out of context.
Is there a particular wellness company or brand that truly impresses you with their efforts and why?
I am always clear that I support farmers over brands. What impresses me most are regenerative, farm-sourced small businesses that prioritize soil health, traditional methods, and transparency over scale or trends. I am especially drawn to local millers who freshly mill heritage grains, preserving digestibility and nutrient integrity rather than optimizing for shelf life. I also admire Sowaka Foods for preparing ghee the traditional Ayurvedic way from locally sourced California cow’s milk, honoring both process and provenance. Another standout for me is San Juan Island Sea Salt, harvested locally with minimal processing. For me, true wellness leadership isn’t about branding or buzzwords, it’s about respecting land, animals, and time-tested practices that the body can recognize and trust.
What is your favorite self-care routine?
My favorite self-care ritual is hair oiling, a time-honored Indian practice passed down through generations. For me, the act of gently massaging the scalp at the end of the day does more than nourish hair—it releases accumulated stress, calms the nervous system, and signals the body to unwind. I value it as a reminder that traditional rituals often carry a depth of care modern wellness tends to overlook.
What aspect of your wellbeing do you struggle with the most, or would most like to improve?
Movement is the area I openly admit I struggle with the most. Like many people with demanding schedules, I can easily slip into a sedentary routine. I see this not as a failure of discipline, but as a reminder that consistency in gentle, supportive movement is just as important as nutrition for long-term wellbeing.
What brings you joy?
I find my deepest joy in family and culture connection. Shared meals, conversations, and time together ground me and reinforce the values like continuity, belonging, and care across generations that shape both my personal life and my work.
