The 4 Pillar Plan: How to Relax, Eat, Move and Sleep Your Way to a Longer, Healthier Life

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Rather than being reactive, we ought to proactively seek to build healthy habits of relaxation, eating, movement, and sleep. These are the pillars of health that Chatterjee refers to in his book The 4 Pillar Plan: How to Relax, Eat, Move and Sleep Your Way to a Longer, Healthier Life . We are given a five-minute kitchen workout complete with illustrations. This includes 5-10 squats, 5-10 calf raises, 5-10 press-ups (if like me you’re not strong enough to do them on the floor, you can begin by doing them against a wall and then a kitchen worktop), 5-10 triceps dips and 5-10 lunges.

4 Pillar Plan by Dr. Rangan Chatterjee Review: The 4 Pillar Plan by Dr. Rangan Chatterjee

To take remedy this, Chatterjee recommends a period without tech – ideally 90 minutes but as long as you can manage if not – before bed. Another action you can take to improve your sleep is to “manage your commotion”. We didn't know what that meant, so we asked. Chatterjee, who has also fronted two series of BBC1’s “Doctor in the House” alongside his work as a GP, has distilled his progressive methods into The 4 Pillar Plan. Readable and straightforward, it divides his lifestyle prescription into four pillars: Relax, Eat, Move and Sleep. Each pillar is sub-divided into five interventions, each designed to provide a small and realistic step towards better health. While integrated health plans are nothing new, and neither is much of the advice that The 4 Pillar Plan contains, whether it be eating more vegetables or turning off all screens well before bedtime, Chatterjee has succeeded in synthesising it all into a compelling but non-preachy health guide that will encourage almost anyone to make simple, all-around improvements to the way they live. He teaches us 3-4-5 breathing, breathing in for 3 seconds, holding our breath for 4 seconds and breathing out for 5 seconds.

Rangan has reversed type 2 diabetes, got rid of depression, eliminated irritable bowel syndrome, lowered blood pressure, reduced menopausal systems without the use of hormones, conquered insomnia, helped people lose weight, got rid of severe migraines and even reversed autoimmune conditions, all without the use of any medication.

The 4 Pillar Plan: How to Relax, Eat, Move and Sleep Your Way

A problem that many of us have is that we either exercise excessively or not enough. And what’s worse is that we maintain the mentality that it must be an either-or thing with exercise. This leaves most of us stressing out over not enough time to do our workouts. Or worse, giving up entirely because we just can’t fit it in. This is an excellent book, providing us with basic, necessary information about how to keep or regain our health. Dr. Chatterjee tells us how to relax, eat, move and sleep, these being the four pillars of health. He has co-created the brand new RCGP accredited Prescribing Lifestyle Medicine course which was delivered to 200 GPs and specialists for the first time in January 2018 providing doctors with a framework to apply Lifestyle Medicine principles in clinical practice.The book is extremely readable since we are told about what Rangan himself does and are also presented with edifying case histories. Schedule 15 minutes of me-time every day– this could be reading, gardening, meditating – but no screens. Prioritise your self care. NHS people has been further prioritised in the national planning guidance for 2021/22 and 2022/23, and work continues to develop for the longer term. Five Notable Aspects of Maddox Gallery’s October 26th, 2023, Opening: A Fresh Chapter with David Yarrow