Why You’re Doing Everything Right… and Still Not Feeling Better

The Truth About Stress, Lifestyle Medicine, and Why “Healthy” People Still Burn Out
With Dr Nupur Nag

Most people assume that if they train hard, eat well, sleep decently, and stay active, they’ll feel good. But what if you’re already doing all of that and your body still feels stressed, inflamed, anxious, or exhausted?

This is exactly where today’s guest found herself.
And ironically, she was a neuroscientist studying epigenetics at the time.

In this episode, Dr Nupur Nag; researcher, academic, and someone living with chronic illness, explains why so many people who appear healthy on the outside are quietly struggling on the inside. Her story is a powerful lesson in what happens when you prioritise the “visible” pillars of health while ignoring the invisible ones.

🎧 Available on Spotify, Apple Podcasts, YouTube or wherever you listen to your podcasts.

Watch me on YouTube

https://youtu.be/a26x45h3_rc

Listen to the True From Podcast

https://trueform.buzzsprout.com

The Wake-Up Call: When Healthy Living Isn’t Enough

Nupur didn’t discover lifestyle medicine from a textbook. She discovered it because she got sick even while doing everything she thought she was supposed to.

A diet that began as a medical necessity after food intolerances turned into years of restriction. She trained consistently. She worked hard. She looked fit.

And yet her stress levels were so high that her physical systems couldn’t keep up.

Many people will resonate with this:
You can eat clean, lift weights, and track steps… but if your nervous system is constantly overstimulated, your body never gets to heal.

The 8 Pillars of Lifestyle Medicine (and Why 3 Are Non-Negotiable)

Across her research and lived experience, Nupur discovered eight pillars that meaningfully impact brain and body health:

1. Nutrition

2. Physical activity

3. Sleep

4. Stress management & nervous system regulation

5. Social connection

6. Cognitive engagement (learning & play)

7. Spirituality / meaning

8. Altruism / contribution

Her key insight:
You need at least three pillars working at once to create meaningful change.

Most people double down on one (usually training) or maybe two (training + nutrition). But health is rarely restored through force. It’s restored through balance.

Lesson 1: You Can’t Out-Train Stress

Your body can’t repair or grow when you’re in a state of chronic fight-or-flight.
That means:

• More training won’t fix burnout

• Better food won’t fix a dysregulated nervous system

• Supplements won’t fix unprocessed emotions or non-stop pressure

If you want to feel better, you must stop treating stress like a badge of honour.

Small steps:

• Add 2–5 minutes of breathwork or stillness each morning

• Replace one coffee with water

• Schedule a 10-minute break after work before training

• Spend more time in nature

Lesson 2: Food Matters, But Not the Way the Internet Thinks

Nupur spent 15 years focusing primarily on food, believing she could “fix” herself through diet alone.
It wasn’t until she addressed stress, sleep, and purpose that her health genuinely shifted.

Her advice is refreshing:
Food is important, but nutrition works best when it’s not driven by fear.

Try this:

• Aim for simple whole foods

• Keep meals satisfying, not restrictive

• Notice how different foods affect your energy and mood

• Don’t chase perfection, chase consistency

Lesson 3: Sleep Is the Foundation You’re Probably Underestimating

Nupur explains that sleep isn’t just about hours, it’s about quality, recovery, and nervous system calm.

If stress is high, sleep becomes shallow. And if sleep is shallow, stress rises.
Your job is to break that loop.

Try this:

• A wind-down routine that starts 30–60 minutes before bed

• No stimulating conversations or screens in the final hour

• Keep bedtime consistent

• If you have insomnia: practice self-compassion first, strategy second

Lesson 4: Connection, Meaning, and Purpose Are Biological Needs

Research and lived experience shows that loneliness, disconnection, and lack of meaning have measurable impacts on neurological health.

You don’t need a huge circle.
Even one or two supportive relationships can shift your physiology.

Try this:

• Spend time with someone who energises you

• Join a community (like a gym… or the True Form Protocol)

• Engage in something that gives you meaning, volunteering, teaching, helping

Lesson 5: The Brain Loves Learning, Play, and Challenge

Cognitive engagement is one of the least-talked-about pillars, yet it protects brain health, mood, and longevity.

Think:
Lego, languages, puzzles, dancing, woodworking, reading, building.

This isn’t “extra.” It’s medicine for the mind.

Takeaways You Can Apply Today

Here are the immediate steps listeners can use:

1. Choose one pillar you’ve neglected and give it 10 minutes today.

2. Add one moment of stillness to your day even 2 minutes counts.

3. Replace “push harder” with “regulate first, train second.”

4. Make one connection-based action this week (message, call, coffee).

5. Choose a hobby that gets you into a state of play.

Small actions compound. That’s the entire message of this episode.

Final Thought

Nupur’s story is a powerful reminder that health isn’t about doing more; it’s about doing what actually helps the body feel safe, supported, and connected.

If you’re training hard, eating well, and still not feeling your best… this episode is going to hit home.

Listen to the full conversation on The True Form Podcast.

🎧 Available on Spotify, Apple Podcasts, YouTube or wherever you listen to your podcasts.

Watch me on YouTube

https://youtu.be/a26x45h3_rc

Listen to the True From Podcast

https://trueform.buzzsprout.com