Dr Rangan Chatterjee is a British physician and the host of the health podcast, Feel Better, Live More. This is the first of his books and centres around four pillars: Relaxation, Eating, Moving and Sleeping.
The book is incredibly accessible, consisting of simple language and avoiding too much medical terminology. Within each pillar Dr Chatterjee highlights some realistic goals that give you the biggest return on your health.
PRO TIP: Take notes! When you read a book, use a blank sheet of paper as a bookmark. Write down any interesting facts and information from the book. This condenses a whole book into 3-4 pages of key notes that are important and relevant to you.
My Notes on The 4 Pillar Plan
Relax
- Relaxation should ideally include some “me time” every day as well as a meal without screens (no mobile phones/laptops)
- Consider a digital detox. Start by reducing the number of email or text alerts that catch your attention
- Ideally build up to an entire day each week where you avoid any screens
- Start a gratitude journal, asking yourself three questions each evening:
- What have you done today to make someone else happy?
- What has someone else done to make you happy?
- What have you learned?
Eat
- Our taste buds adapt to our sugar intake, so we can end up going for more sugary diets over time
- Try to eat vegetables of different colours each day, using the rainbow food chart for assistance
- Eat all your calories within a 12 hour window each day (see The Circadian Code)
Move
- Incorporate resistance training twice a week. Note: this doesn’t necessarily mean lifting weights in the gym
- Look to do some form of high intensity exercise twice a week, even if it’s only short bursts
- Pay attention to how much time you spend sitting each day, and break it up with short periods of movement
Sleep
- Be aware of the natural 24 hour cycle of your body (see graphic below). Alertness peaks at 10am, coordination at 2.30pm and strength at 5pm. Plan accordingly.
- If your bedtime is 11pm, try to avoid using devices after 9.30pm. You don’t want anything mentally or emotionally stimulating in the 90 minutes before bed
- Given the prevalence of artificial light, wearing blue light blocking glasses could help with melatonin production
As you can see, the format is very clear and despite being a qualified doctor, he doesn’t look to overwhelm you with information. I’ve read far more scientific and detailed books on health but I credit The 4 Pillar Plan with making it simple enough that I take action and improve my diet and sleep habits. For example, I purchased blue light blocking glasses and wear them in the 2 hours before bed, and I’ve discovered a recipe for a red cabbage salad that helps me get more colour in my diet.
