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The Four Pillar Plan

The Four Pillar Plan

by Rangan Chatterjee


15K reads

Maintaining a healthy body: the four pillars

The four pillars are relaxation, food, movement, and sleep.

Many of us recognise the importance of food and movement, but sleep and relaxation are very much undervalued.

A lot of people’s diet and movement aren’t too bad, and rather than trying to become perfect ...

Doctors should stop focusing on symptoms and start looking at the body as a whole.

Doctors should also take into account how all parts of the bodywork together to maintain health. This is called progressive medicine.


Most people underestimate the importance of relaxing and fail to do so regularly. In fact, relaxing is essential for your health because not doing so can cause serious damage.

When we’re stressed, our body produces cortisol. This is the body’s way of deali...

This is just a moment in the day when you press the pause button. Try starting with just two minutes of meditation a day. That daily practice will start to have a massive impact on your overall health.

  • You can be mindfully listening to your favorite music on your phone through head...


There is no one-size-fits-all diet that will work for everyone.

Instead, try to focus on general changes you can make, which include eating five portions of different vegetables every day and drinking eight glasses of water.

You don’t actually need to change what you eat, just when you eat. In our modern culture, we’re eating all the time. When we’re eating late in the evening, we’re generally just a bit bored. We’ve got what I call an itchy mouth. It’s just something to do.

When you restri...

Less sugar

One thing all doctors can agree on with every diet is that we consume far too much sugar. 

You may think you’re good at avoiding sugar. Unfortunately, its normalized nature in our lives makes this hard to do. Our breakfast cereals, granola bars, sports drinks, and just ...

A problem that many of us have is that we either exercise excessively or not enough. So most of us stress out over not having enough time to do our workouts, or we give up because we just can’t fit it in. 

A better way is to focus on movement each day rather than e...


Most people who are having trouble with sleep are doing something in their everyday lives that’s affecting their ability to sleep.

Make sure you have a period without tech  – ideally 90 minutes but as long as you can manage if not – before bed.

Improving the quality of our rest is as simple as evaluating it against three standards:

  • Do you feel refreshed when you wake up?
  • Do you wake up at around the same time each day without an alarm?
  • Can you fall asleep within 30 minutes of laying in th...


“We’re all familiar with the idea that lifestyle can be the cause of disease. What’s not common knowledge is that a change in lifestyle can also be the treatment and prevent us from getting sick in the first place.”

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