Darren: On this week’s episode of The Engaging Marketeer, I’m speaking with Taruna Chauhan, who went from a diagnosis of pre-diabetes to creating a cookbook containing her mum’s and mother-in-law’s secret recipes for living a healthy, long life. We’ll talk about how she did it, how she works with clients, and how she helps people find their inner “why” and inner wisdom—because your whole “why” around the cookbook and what you do stems from pre-diabetes, right?
[01:47]
Taruna: The book isn’t related to pre-diabetes. It was a passion project. My mum passed away in 2012. A few years later I thought, “I’d quite fancy making pickle,” and it hit me: I’d never sat down with my mum to write those recipes. She kept everything in her head. When she passed, the recipes went with her. My sisters make the pickles, but it’s never quite the same—oral traditions always leave something out.
[02:30]
Taruna: My children asked me for recipes. I started writing them down because they live away from home. I realised I wanted to preserve family and cultural recipes, especially authentic Diwali cookery. The younger generation often buys those foods; I didn’t want the traditions lost. Getting recipes from my head to paper took time. I always cooked by eye, so for the book I had to make them precise—add measurements and convert to metric (I grew up with ounces and pounds).
[03:53]
Taruna: That was my “why”: to preserve the recipes and leave a legacy for the next generation to use when they’re ready.
[04:06]
Taruna: As for pre-diabetes, I turned that around. When I asked what to do, the nurse said, “Come back in a year for another blood test,” which wasn’t helpful. I could make it worse without guidance. So I researched, worked with a PT who’s also a nutritionist, and learned the changes I needed.
[04:54]
Taruna: I pulled my learnings into the FRESH Framework and an ebook—based on lived experience—to avoid progressing to type 2. It’s lifestyle: move more, exercise daily (I’m a morning person), and make sure my plate composition is more nutritious. I always cooked from scratch, but my plate could be better.
[05:44]
Taruna: FRESH looks at: gaps between what you eat now and what would help; whether you’re moving enough; and your values—because on days you can’t be bothered, values keep you accountable. The ebook includes a values worksheet and a habits/beliefs worksheet using action mapping from my goal-mapping coaching.
[06:47]
Darren: For listeners who don’t know—what exactly is pre-diabetes, and how does it lead to diabetes?
Taruna: It’s when insulin resistance isn’t where it should be. Many of us are sedentary—our physiology isn’t designed for that—and we eat a lot of ultra-processed food that digests quickly but doesn’t nourish us.
[07:51]
Taruna: I thought I was eating well because I cooked from scratch, but a plate with dry potato curry, rice, and a chapati is starch on starch—both turn to sugar. I learned to add a vegetable curry, reduce potatoes, and maybe have one less chapati if I’m having rice. Small changes so you still enjoy your food.
[08:40]
Taruna: You find out via a blood test—they look at blood sugar and insulin resistance. Then it’s learning how your plate should look and making helpful tweaks.
[09:24]
Darren: It’s worrying that someone like you—cooks from scratch, great cook for a mum—can be pre-diabetic. If it hits you, it could hit anyone.
Taruna: Without scaring people: if you’re sedentary and eating lots of ultra-processed food, you might be pre-diabetic without knowing. The good news is you can turn it around by changing plate composition and moving more.
[10:15]
Taruna: One big learning: movement is key along with food. Your gut microbiome must be healthy. Latest research suggests eating 30 different foods a week—including herbs and spices. It sounds a lot, but it adds up quickly.
[11:04]
Taruna: Take a rainbow salad: carrot, beetroot, spinach, chickpeas, multiple lettuces, mixed seeds (three or four), maybe tahini instead of a heavy dressing—or a simple vinaigrette (olive oil, vinegar, lemon). Add a protein. You can reach 10+ ingredients in one bowl. Compare that with ultra-processed foods—bland, beige. If your plate looks beige, that’s a red flag. Aim for vibrant.
[12:57]
Taruna: You can still have a takeaway—I use an 80/20 rule. Ready-meals are usually the ultra-processed culprits; a fresh-made takeaway is different. Meal planning helps you avoid junk because you already have good food ready.
[13:48]
Darren: How do you find time? Mornings are rushed; some cook for others too. My 24-year-old son lives on a beige buffet—nuggets, chips, pizza. How do you cope with resistance?
Taruna: Education and little tasters. Show how food affects mood and energy. Your gut sends more messages to your brain than the other way around—gut health matters.
[14:58]
Taruna: I make time because if I take care of the inside—movement, exercise, nutrition—I function better mentally and physically as I age. I’m in my 60s and want to be healthy for decades. On Sunday evenings I write the shopping list while looking at my week. It reduces food waste—you buy what you need.
[15:58]
Taruna: Example week: BBQ leftovers (marinated chicken) became kebabs with salad and bread on Monday. Tuesday: mixed veg curry with raita and chapatis. Wednesday: a Simon Rimmer chicken dish with broccoli and mash. Thursday: another veg curry. Friday: takeaway day. Plus leftovers with green beans. Planning means I know what I’m cooking and what to shop for.
[17:10]
Taruna: For lunches, I prep on Sunday or Monday—wash/dry lettuce (tea towel keeps it fresh), prep beetroot, cucumber, carrot. I batch-cook protein or veggie fritters for the freezer. If I need them, they defrost in the morning. If fresh, I marinate ahead. Then assembling a nutritious lunch takes minutes.
[18:23]
Darren: If you don’t plan, you choose the quick, easy option—the beige stuff.
Taruna: Exactly. The healthier I am, the better I am at work: better mental acuity, clarity, focus. It’s a mindset. I do 20 minutes of exercise plus 10–20 minutes of stretching—30–40 minutes total. You have to give yourself that time if you want to stay healthy.
[19:57]
Darren: I’m guilty of being sedentary. How do you find time when you’re not shopping, meal planning, and cooking?
Taruna: I wake at 6:00 a.m. daily, weekends too. I change into gym clothes, hydrate with warm water (cold first thing can shock the body), then exercise.
[21:02]
Taruna: I mix strength and weights. Today was a 20-minute full-body; yesterday I added weight training. I’ve moved from 1 kg to 4.5 kg gradually—go slow to avoid injury. I’ve learned that the hard way!
[21:54]
Taruna: Then about two and a half minutes of balanced breathing to bring my nervous system into a coherent state, shower, and breakfast. I’ve shifted to more savoury breakfasts. If I have oats, I make overnight oats with chia seeds (omega-3s and protein), soaked in yoghurt, layered with nuts and berries—sometimes carrot-cake or black-forest overnight oats. Ten minutes in the evening.
[23:00]
Taruna: Starting is the hardest bit. Once you start and it becomes a habit, it’s natural to sit down on Sunday, plan the week, do the list, prep lunches and dinners. Health and self-care are important to me, so I make the time.
[24:02]
Darren: And if people still can’t fit it in?
Taruna: Try exercise snacks. After each comfort break: five squats, five wall press-ups, five dips. It takes no time, builds strength as you age—upper body for lifting shopping, general strength for daily life. I shared it in a keynote; afterwards, the ladies’ toilets were full of people doing them!
[25:28]
Darren: Who do you work with?
Taruna: Lots from health and social care—my old consultancy world. Past clients return; others are referrals. I can work with anyone—one client was an 80-year-old reversing pre-diabetes. I helped with mindset and accountability. I’m on LinkedIn, Instagram, Facebook—but most clients come via referrals and networking (online and face-to-face).
[26:57]
Taruna: I share intention setting—alongside goal setting. We all have big goals, but the daily intention aligns actions and primes your reticular activating system (RAS). Like when you’re considering a car model and suddenly see it everywhere.
[28:00]
Taruna: Lately I’ve been posting my daily intention on Instagram—e.g., “having interesting conversations” on a meeting-heavy day. I might add an end-of-day “resolution” post to reflect on whether I achieved it.
[28:52]
Darren: How do you help people find their inner wisdom?
Taruna: I guide them to engage their multiple intelligences. As a coach, I guide; as a mentor, I share knowledge and skills. I volunteer with Migrant Leaders UK—my mentee’s been learning reflective practice. I meet people where they are, get clear on outcomes, then use my toolkit of methods plus lived experience.
[30:20]
Taruna: During the pandemic, a client session flipped—they were struggling with working from home, time boundaries, switching off. I coached/mentored them on WFH practices, created a sheet for staff—office hours, switching personas, reframing state. You respond to what’s in front of you.
[31:36]
Darren: Same for us—people ask for Facebook or Google ads, but that might not be what they need.
Taruna: Exactly. They think they need A, but really they need B. If you sell the need before they understand it, they may not buy yet. You sell the outcome they want.
[32:44]
Darren: If we advertised “We’ll get your website cited by AI so ChatGPT recommends you,” most would say, “Why would I want that?” But if we sell leads and enquiries, they get it.
Taruna: Right. I only heard about GEO (being found by AI) recently from a copywriter. Most people haven’t heard of it, so you start where they are: they want leads that convert to sales.
[34:02]
Taruna: For me it’s networking and community. I’ve set up the Connected Leaders Community—people from different sectors (many from health and social care) to create a hive mind. You can’t always talk to staff about certain challenges, but you can talk to other owners. Often someone’s had a similar challenge.
[35:14]
Taruna: We don’t record the main discussions so people can be confident it stays in the room. I will record micro-teaches so others can learn. I want people to feel supported—on the days you doubt yourself, that support helps. Even coaches have days of doubt.
[36:27]
Darren: With groups like that, one thing to watch is not being the biggest company in the room. You might split into groups later—by headcount or turnover—so problems align.
Taruna: Good point. It’s small and new right now—my second session is next week—so it hasn’t come up yet. As it grows, I can segment.
[37:46]
Darren: Back to your mum—you didn’t write the recipes down, then created the cookbook from your own. How much of hers did you lose, or aren’t quite 100%?
Taruna: A fair few are hers, but the way we learned is an essence—an art—not strict recipes. You stand by your mum or older sibling; they show you. Next time it’s slightly different. Nuances slip unless you ask—and you don’t always ask.
[38:56]
Taruna: Even my mother-in-law: she’d share a recipe, I’d try it, something wasn’t right. Then she’d say, “Oh, you should have done that.” “Well, you didn’t tell me that!” There are dishes I haven’t perfected yet—they’re on my mission list.
[39:45]
Taruna: There could be a second book one day, but for now I want to sell this one and share more on YouTube—interviews with other food lovers, scratch cooking, allotments—there’s so much in common when you start talking about food.
Darren: I can introduce you to a TV cook with a YouTube channel—she’d be great on your channel.
Taruna: That’d be great—thank you!
[40:59]
Darren: The unwritten-recipe thing is a perfect business analogy. People keep everything in their heads, don’t procedurise, and when they’re away everything falls apart. They think it makes them indispensable—“it can’t run without me”—but it has to run without you. Businesses should write down the recipe—SOPs.
Taruna: People tell me the same—“I need to get my grandma to write her recipe down.” Every family has one. And I swear when you cook with love, it tastes better.
[42:02]
Darren: My dad used to make a great curry—he was a cook in the merchant navy—huge quantities, fast, accurate. I don’t know if my sister has the recipe. You never think about parents not being there.
Taruna: Exactly. You don’t think about it until you can’t ask. That’s why I did the book—to keep those memories alive.
[42:59]
Darren: For anyone who wants to learn more, how do they contact you? What are the names of the book and YouTube channel?
Taruna: The book and YouTube channel are Recipes from a Gujarati Kitchen. I’ve created an Instagram Recipes for Kitchen for food content, and for coaching I’m Taruna Chauhan — Inner Wisdom Coach on Facebook and Instagram. I’m on LinkedIn as Taruna Chauhan. My website is tarunachauhan.com.
[53:05]
Darren: Perfect. We’ll put all the links in the description—iTunes, Spotify, YouTube—so people can click straight through. Taruna, thank you for being a guest; I’ve loved finding out more about you.
Taruna: Thank you—I’ve enjoyed it.
[54:16]
Darren: Thanks again for joining us.
