The Three-Day Reset: From Wall Street to Wellness with Author Pooja Mottl

• Pursuing True Passion Over Academics. 04:51
• Asian American Pressure and Potential. 07:38
• Culinary Education: A Path to Health. 13:00
• Health-Focused Culinary Education Journey. 17:10
• Mindful Eating and Emotional Wellness. 22:49
• Cultural Food Variety’s Impact. 27:08
• Cultural Food Practices and Profitability. 30:31

“I think learning how to take those values and use them to your advantage, use them as strengths, is just very important.” – Pooja Mottl

“You absolutely have to find something that jives with your soul. So I think again it’s really about being courageous, being self-aware.” – Pooja Mottl

“The nature of true intelligence and genius isn’t really book smarts. There’s so many different facets to being an intelligent person.” – Pooja Mottl

“If you have the ability to manage your food and to cook your food, you’re going to be at a huge advantage from a longevity perspective, from a health perspective, from a productivity perspective…” – Pooja Mottl

“Mindset is really important because no matter how much Kale you give somebody, if they don’t have the right mindset, it’s not going to necessarily be a healthy person.” – Pooja Mottl

“Just stepping out of a processed diet for at least three days to a week is the most important thing someone can do.” – Pooja Mottl

NICOLE

Hello, and welcome back to another episode of The School of Self-Worth! I’m your host, Nicole Tsong, and today, I am thrilled to welcome a remarkable guest to the podcast—Pooja Mottl. Pooja is a former investment banker turned professionally trained chef and author of the book The Three-Day Reset.

We had a deeply fascinating conversation about how nutrition, food, and mindset can have a profound impact on how you feel daily. Pooja shared some incredibly practical tips to help shift your energy, overcome sluggishness, and step back into a vibrant state of vitality.

Before we dive in, I want to quickly mention: if you are a high-achieving Asian American leader looking for a step-by-step roadmap to break free from cultural conditioning, reclaim your power, and become visible in your workplace, send me a DM with the word “power” on Instagram @nicoletsong – and let’s chat!

Alright, friends, let’s tune in to this super fun and inspiring conversation with Pooja. Welcome to The School of Self-Worth, a podcast for ambitious women who know they are worthy of an astoundingly great life. Join us weekly as we tap into your intuition, redefine success, and reclaim your self-worth.

I’m your host, Nicole Tsong—an award-winning journalist turned bestselling author of three books and a work-life balance expert. My mission is to empower ambitious women to unlock their intuition and step into a life filled with fulfillment and radical joy. Each week, I bring you meaningful and diverse conversations with successful women from all walks of life. They’ll share valuable insights on what it takes to be courageous, joyful, and authentic every day. Every episode is designed to leave you feeling inspired with actionable tips and advice to lead you to your next big breakthrough.

Pooja, it’s such a joy to have you here on The School of Self-Worth. Welcome!

POOJA MOTTL 

Thank you so much, Nicole. I’m so excited to be here.

NICOLE

Before we get started, I want to say how much I love having incredible women like you on the podcast to share your stories. That’s always been my intention—to uplift and showcase these remarkable journeys.

Before recording, Pooja and I chatted about our backgrounds and discovered some shared experiences. I think, in particular for Asian American women, there are often cultural influences that make it challenging to fully step into our self-worth and power. Pooja, I’d love to start there. Could you share your story—your background—and how you got to where you are today with your book and entrepreneurial work? Start wherever feels most natural for you. I’m eager to learn more about you!

POOJA MOTTL

Thank you so much, Nicole. That’s such a big and important question for many of us. My parents are originally from India—my father came to the U.S. in 1959, and my mother followed soon after. I grew up in Ann Arbor, Michigan, attending public schools. In many ways, I was raised very American. My parents weren’t as focused on the cultural aspects of our heritage as some other Asian American families might have been, so I had a lot of freedom growing up. I explored, made friends from all different backgrounds, and played sports starting from middle school or even earlier.

Despite this Americanized upbringing, there were still values—some implied rather than explicitly discussed—that shaped my childhood. Performing well in school and succeeding academically were ingrained in me. My parents placed a strong emphasis on education and achievement, which naturally became part of who I was. I was a driven kid, and that drive led me to excel academically.

Fast forward to now: I’m in my 40s and have spent the past decade doing a lot of inner work—discovering my true self, finding my “true north,” and aligning my life with it. That journey began when I made the transition from investment banking to becoming a professionally trained chef and later writing my book, The Three-Day Reset. My story has many facets, and it’s been a path of navigating values and turning them into strengths.

NICOLE

I completely agree with you! Growing up Asian American, I often assumed everyone had the same success-oriented values I did, but I came to realize this mindset is quite specific to many Asian families. It wasn’t just encouraged—it was expected. People used to ask me how I turned out the way I did, and I’d respond, “There really wasn’t any other option in my house. You excelled in academics—period.” That was the standard, and there wasn’t another path.

I relate so much to what you said about growing up in the Midwest. I grew up in the suburbs of Chicago, in a very Americanized environment, with little Asian influence outside of my home. What was the transition like for you? Investment banking is such an intense career choice. Could you share what led you to pivot to professional chef school and how you realized investment banking wasn’t the right fit for you?

POOJA MOTTL

Great question! Let me start by touching on something you mentioned. Now that I’m a parent, I’ve become more aware of how the pressure to perform can backfire. I’ve observed that many Asian American kids face immense expectations from their families or culture, which can sometimes create a mindset that holds them back. It doesn’t leave room for the freedom to listen to your soul. Following a prescribed path for life can lead to dissatisfaction and prevent people from reaching their full potential. I think it’s critical to take those values, like discipline and achievement, and channel them into strengths rather than pressures.

As for my transition, everyone’s journey is unique, and connecting the dots looking back is always challenging. My career in investment banking in the late 1990s and early 2000s was incredibly demanding—I often slept under my desk! For someone like me, who loves staying active and healthy, the lifestyle didn’t align with my values or desires. Despite the prestige and high salary, I couldn’t see myself continuing in that role. I wanted a life that felt authentic and fulfilling.

Making that pivot took a lot of courage and self-confidence. I also had the support of my now-husband, which played a key role. When I finally made the leap, it was liberating. I felt alive, energized, and excited to wake up every morning. That kind of joy and alignment with your true self is essential for success, happiness, and reaching your potential.

You absolutely have to find something that resonates with your soul. It’s really about having the courage to be self-aware, to reflect, and to make those tough choices—choices that are often incredibly challenging but so necessary for growth.

NICOLE

Absolutely. It’s so hard! While the idea of making a big leap sounds amazing in theory, the reality of letting go—of the security, the salary, and everything you’ve built your life around—can be overwhelming. I’m curious, though. Out of all the possible paths you could’ve chosen after leaving investment banking, why chef school? Was it a passion for food, or did you know people who were chefs? How did that journey start to take shape within you?

POOJA MOTTL

I’ve always been drawn to a healthy lifestyle, and I think my mother planted that seed early on. She had a deep curiosity for different types of cuisine, especially healthy food. I remember her bringing home this dense, flat bread from Germany—it was unlike anything I’d seen before. She loved exploring markets and trying new, wholesome foods, and her curiosity naturally rubbed off on me.

I also struggled with digestive issues as a kid, which added to my journey. Although my parents cooked at home, I was never taught how to cook myself. Most of the time, I ate what was prepared for me or what we brought in from outside. Eventually, I realized I needed to learn how to nourish myself—it was a foundational skill I needed to live a healthier, more productive life. In that sense, culinary school became a necessity.

But it wasn’t just about health—it was also about creativity. Cooking is such a beautiful art form. Ask anyone who has undergone culinary training, and they’ll tell you it’s about more than just making food; it’s about creating something and sharing it with others. It’s a tactile, expressive, and deeply fulfilling process that allowed me to connect with who I truly am. From the moment I stepped into culinary school, I felt like I had finally found my place.

NICOLE

That’s amazing. What a fulfilling experience! Was there anything about culinary school that surprised you—something you didn’t expect or couldn’t have anticipated?

POOJA MOTTL

Oh, absolutely. The people were so different from the ones I encountered in investment banking!

NICOLE

I can imagine!

POOJA MOTTL

It was a complete 180. When I was in school, I was surrounded by people pursuing economics, business, or consulting careers on Wall Street—a completely different mindset and mentality. Being in culinary school, I found myself in the company of a wonderfully diverse group of people with fresh perspectives on life. It was incredibly refreshing and allowed my creativity to flourish.

Another significant shift was the way I engaged with my intelligence. In investment banking, life revolved around spreadsheets, research, and a cerebral approach to problem-solving. Culinary school tapped into a completely different kind of intelligence—one that required hands-on creativity and artistry. It was such an eye-opening and fulfilling change for me.

NICOLE

That’s so interesting.

POOJA MOTTL

It really was. One thing I’ve come to understand over the years is that intelligence isn’t just about book smarts. There are so many facets to being an intelligent person—something schools and even our parents often fail to emphasize. The nature of true intelligence and genius is far more multifaceted than we’re traditionally taught.

NICOLE

That’s so true. I realized that after college too. My view of intelligence was really narrow, shaped largely by where I went to school. My first career as a journalist showed me a different kind of intelligence –  journalists are incredibly smart, but in a way that’s so distinct from the academic intelligence I encountered in school. I can completely relate to what you’re saying—it’s such an expansive realization! And what’s even more fascinating is that you didn’t necessarily go into culinary school thinking you’d become a chef. You said it was about nourishing yourself and learning. So what happened next? What did that experience open up for you?

POOJA MOTTL

One thing to note is that I attended a health-focused culinary school—the Natural Gourmet Institute. It was one of a kind in that it combined culinary arts with an emphasis on health-promoting, whole, and unprocessed foods, as well as traditional cuisines from different cultures. This approach was extraordinary. It sparked an entirely new way of thinking for me. I began to see how much people lacked education about unprocessed food and how disconnected they were from these fundamental concepts.

That realization inspired me to share this knowledge. It became an outlet for me to educate others, which was incredibly exciting. I believed people would be eager to have this information and improve their health. That passion ultimately led me to write The Three-Day Reset. It was something I felt the world truly needed.

NICOLE

That’s amazing. Teaching people how to eat in a way that’s more aligned with whole, unprocessed foods is such an important mission.

POOJA MOTTL

Absolutely. Over the last decade, this has only become a bigger issue than I anticipated. With the obesity crisis affecting over 70% of Americans who are either overweight or obese, the statistics are alarming and growing each year. 

NICOLE

I was just listening to a podcast about ultra-processed foods and how they contribute to this crisis. It’s fascinating—and troubling—to learn how these foods override our brain’s natural satiety signals. They’re engineered to be so appealing with that perfect combination of fat, salt, and sweetness that it’s hard to stop eating them. I can definitely relate to that! 

So, after writing your book, where did that journey take your career? What’s unfolded for you since then?

POOJA MOTTL

The best way to explain it is that life is an incredible journey, and we’re always evolving. Writing the book was a pivotal moment for me. At the time, I was pregnant with my first child, which, as many mothers know, is a huge shift. 

Motherhood has been deeply fulfilling, and I’ve devoted a lot of time to raising my kids. During this period, my husband’s job took us between California, New York, and London, so I’ve been balancing parenting, research at universities, hosting my own podcast, and working on a new project I plan to launch this year. 

While food remains a significant part of my work, I’ve also transitioned into mindset training and education. It became clear to me that no matter how much kale you give someone, if they don’t have the right mindset, they’re unlikely to achieve true health. A healthy mindset, paired with good nutrition and physical activity, is essential. That insight has driven my work since writing the book.

NICOLE

You’ve expanded your focus from nutrition to a more holistic approach—addressing the whole person. That makes so much sense. When I’ve worked with nutritionists, we always talk about stress, energy levels, rest, and all the other factors that impact well-being. Is that what you focus on now when working with people?

POOJA MOTTL

Exactly. Stress plays such a big role. Even if you know what foods you should be eating, stress can lead to emotional eating, late-night binges, or making poor choices because you’re exhausted. Your mental state influences your motivation to exercise and your discipline around food. 

Take monks, for example—their calm mindset is reflected in their food choices, and their diet, in turn, supports their mental stillness. Food and mindset are deeply connected. Emotional swings and an inability to manage emotions often lead to bad food choices. It’s all interconnected, and we need to address each aspect to truly thrive.

NICOLE

I agree completely. When I work with clients, we often talk about stress and how people compensate. For some, it’s food—like snacks or late-night binges. For others, it’s alcohol or even shopping. Personally, online shopping has been my go-to—it’s that dopamine hit from adding something to the cart and hitting “buy.”

POOJA MOTTL

Absolutely—I can relate to that too!

NICOLE

It’s so true! We all have our own ways of coping. For me, food isn’t necessarily my primary mechanism, but I definitely find myself emotionally eating at times. I enjoy the comfort of food and often have to remind myself to take a balanced approach—like you said, a mindful approach—rather than just eating something because it tastes good. It’s about pausing and asking, “What’s the right balance here?”

What I’m hearing from you is this idea of bringing much more intentionality to the way we eat. I also notice that when I eat well, everything shifts—I feel better mentally, my energy improves, I feel more grounded and balanced. For instance, we’re recording this right after the holidays, and after spending a week with my family, I was so relieved to come home and return to simple, nourishing meals. It’s grounding in a way that nothing else quite is.

POOJA MOTTL

Absolutely, well said! It’s similar to going to the gym—you can lift weights or do cardio every day and feel disciplined about it, but if you’re dealing with anxiety, depression, or other mindset challenges, there’s still something missing. You can get one thing right, but unless you address the other, you’re unlikely to achieve the results you truly want.

NICOLE

Totally. Otherwise, it just becomes another form of compensation. For example, you might eat clean, but if it’s coming from a place of rigid control instead of fostering a nourishing relationship with food, then it’s not really helping on a deeper level.

POOJA MOTTL

Exactly! It can start to feel burdensome, but ideally, this should just be a natural and effortless part of our lives—like brushing your teeth in the morning. The goal is to develop a disciplined yet comfortable routine that seamlessly integrates into your daily lifestyle, without requiring much thought or effort.

NICOLE

That makes so much sense. It’s interesting to consider whether part of the struggle comes from American culture itself. We have access to so much food and so many options—it feels overwhelming at times. When I think back to my time in Wuhan, China, it was a completely different experience. The same kinds of foods were available every day—buns, noodles, stir-fry—and there wasn’t much variety beyond that. There was one McDonald’s and one KFC, but otherwise, no Western fast food. As an American, I was craving variety—Mexican food, Thai food, anything besides the same spicy dishes every day. But I wonder, does having an abundance of choice in the U.S. actually stress people out about food?

POOJA MOTTL

Absolutely, you’re right. There are so many facets to the American food system that contribute not just to obesity and weight issues but also to our mental health. It’s a massive, complex topic that deserves more than a few minutes of discussion. 

Your experience in China resonates with me. When I visited Japan a few years ago, I was blown away by how differently people ate there. The Japanese diet uses much less sugar and focuses more on umami flavors, which naturally reduce cravings for sugar and help you feel more satisfied. There’s very little wheat, far less chocolate, and minimal use of oil. The flavor profiles and dietary staples, like rice instead of hybridized wheat, made a significant impression on me. I came back determined to adopt some of those healthier habits.

Living in Silicon Valley, I’m fortunate to have access to a variety of Asian cuisines, but the contrast between traditional Asian diets and how we eat in the U.S. is stark. In America, food is a business, and profitability often takes precedence over health. This makes it essential to approach food with a discerning eye and intentionality. It also highlights the importance of basic cooking skills—being able to cook a simple meal at home, like frying an egg or preparing a quick breakfast, can make a big difference.

Your story about vegetables in China is so relevant. Vegetables were just a normal, integral part of every meal there—no one questioned it. Here in the U.S., we have to work much harder to nourish ourselves daily with the right ingredients and make mindful choices. It’s an ongoing effort, but it’s worth it.

NICOLE

I think about this all the time! In America, we often equate more choices with greater freedom, but sometimes it feels like the opposite. The sheer abundance of options can be paralyzing. It’s no wonder food doesn’t feel easy here. For me, the way I make it easier is by cooking a lot. I plan my meals, use what I have in the house, and avoid environments where I’m tempted by endless options.

When I used to work in a bustling part of Seattle, it was a completely different story. The constant availability of boba shops, coffee stands, and so many other options made it hard to resist. It’s interesting to think about how much our environment influences our relationship with food.

But I think also the other piece of it is, like, we need more discipline. And that’s so hard sometimes, right? For people to be like, “I have to be more disciplined.” But I think also what you’re saying—and I think it’s helpful for our listeners—is that this can also give you permission to not be hard on yourself about it. We actually are in an environment that’s really saturated and difficult to manage and navigate sometimes. So I feel like maybe everyone just needs one small thing to help them. I’m curious, for you, if you have a tip for people who are like, “Okay, I really want to do a better job with eating more whole foods or cooking at home.” What’s one step you’d recommend for them to take?

POOJA MOTTL

Well, just touching back on the point you made about working outside the home versus working from home—I do think, and my prediction is, going forward with AI and changes in the workplace and economy in general, if you have the ability to manage your food and cook your meals, you’re going to have a huge advantage. From a longevity perspective, a health perspective, and even a productivity perspective, it’s going to be a significant asset. So I hope more people can have access to their own kitchen during the workday. I know it’s a tall order and a hard ask, but it provides so many benefits to have that level of control.

As for food suggestions, I think the first step is to cut out as much added sugar and wheat from your diet as possible. Just sticking with that, even for a short period—like I mention in my book, three days—can make a big difference. If you can extend it to a week, you’ll see an even bigger impact. It’s because most of the available foods have sugar and wheat in them, so by cutting those out, you start raising your awareness and asking the right questions. Understanding ingredient lists and becoming more conscious is the first step toward making better decisions about what you buy at the grocery store.

So, number one: no wheat and no added sugars in the things you’re buying. Personally, I’ve also cut out dairy. Doing this even for a few days can help clean up digestion and give it a chance to heal and reset its natural rhythm. Many experts, like Mark Hyman and others, emphasize the importance of gut health. Stepping away from a processed diet for at least three days to a week is one of the most important things you can do. From there, you can make modifications that work best for you. But number one is cooking at home and avoiding processed foods.

NICOLE

That’s so helpful. And I love that—just keeping it simple. Cutting out processed food, cooking at home, and then eventually, maybe removing other things like dairy if it feels right.

POOJA MOTTL

Exactly, simple foods. Being able to cook a pot of rice, or substituting wheat with something like rice, quinoa, or millet, is a great place to start. Beans, too, are such an incredible foundational food that many Americans miss in their diet. Also, pay attention to labels on sauces and condiments—those often have hidden sugars and additives. Keeping it really simple is key.

NICOLE

Yeah, I totally get that. I’m such a rice-everyday girl! You’re speaking my language—I absolutely can’t be without rice in my house. I always have it on hand. Well, Pooja, this has been incredible. I know we barely scratched the surface of some really massive topics, but thank you so much for sharing your perspective and offering a deeper dive into ways we can think about food, how it affects our mental state, and overall well-being. What you’ve shared is so powerful. 

I didn’t mention this before we started, but we always end with rapid-fire questions. Are you up for a few?

POOJA MOTTL

Okay, sure!

NICOLE

Amazing. All right, first one: what’s the last thing you watched on television?

POOJA MOTTL

Oh gosh, I don’t watch a lot of TV…oh, The Great British Bake Off!

NICOLE

Very fun. I actually mostly read. I should change it. But not everyone reads a lot of books either, so we always stick with it.

POOJA MOTTL

You want to do the book, Stanley Tucci’s last book, Taste. Fantastic book.

NICOLE

Good to know. I didn’t know about that one. Yeah, I’ll put that on my list. The next one is: what is on your nightstand?

POOJA MOTTL

Oh, I have many books. Right now, I have Ikigai—I’m reading about the definition of purpose in Japanese culture. I also have a book with wisdom from Sri Sri Ravi Shankar, a humanitarian and global teacher of meditation. I think I have a few different oils for my face that I put on before bed. One of them has saffron—I think it’s from Ronavant. I have that, and a little perfume. That’s about it.

NICOLE

Awesome. Okay, when was the last time you tried something new, and what was it?

POOJA MOTTL

Anything new… I think I try something new every single day, Nicole. Yesterday, I tried a very low-sugar jam made from a small, slow-food farm in Italy, and it was absolutely divine. It had beautiful flavor and not a lot of sugar, so you could really taste the wild strawberries. It was beautiful.

NICOLE

That sounds delicious! Something tasty.

POOJA MOTTL

Oh, I also tried pogo stick jumping with my daughter.

NICOLE

Oh, that’s super fun! I think when you have kids, you try lots of new things, right?

POOJA MOTTL

Yeah.

NICOLE

Okay, and the last one is: what are the top three most used emojis on your phone?

POOJA MOTTL

Oh, I would say, right now—it changes a lot—but obviously, it’s the heart emoji. I also have the fencing emoji because my kids fence.

NICOLE

Yeah, that’s fun.

POOJA MOTTL

Fencing, heart, and just the smiley face. That’s the usual mainstay on my phone.

NICOLE

Yeah. Awesome. I’ve never gotten fencing as an answer before, so that one is so fun!  Well, Pooja, thank you so much for sharing your wisdom, experience, and life story with us. It’s always so powerful to hear people on their journeys of self-worth. What’s the best way for people to reach out to you or find out more about your work?

POOJA MOTTL

I’m very active on LinkedIn, so send me a message or comment. I’m very available there. And you can visit my website, poojamottl.com.

NICOLE

Amazing. Well, Pooja, thank you so much for being on the School of Self-Worth. We are so grateful to have you with us.

POOJA MOTTL

It’s a pleasure. Thank you so much.

NICOLE

And thank you, everyone, for tuning into today’s episode. Before you go, don’t forget: if you’re a high-achieving woman who wants to uncover your biggest blind spots preventing fast, intuitive decisions, I’ve got a 72-second assessment for you. Make sure to DM me “quiz” on Instagram  @nicoletsong. 

Thank you for being here and for listening—we read every note you send us about how the podcast is making a difference in your life. Please know how much we appreciate each and every one of you. Until next time, I’m Nicole Tsong, and this is The School of Self-Worth.