The 4 Pillar Plan summary

Admit it: you don’t let yourself unwind enough, do you? Most people underestimate the importance of relaxing.

In fact, relaxing is as important to us as eating, moving, or sleeping. Relax is the first pillar that the author points to, because not relaxing enough can, and likely will, damage your health.

How noisy do you think the everyday lives of hunter-gatherers were?

It’s no surprise to learn that their lives were very quiet for long stretches. During the day, they might have hunted in silence, sitting still with their bows primed. At night, they might have sat calmly around a fire.

Physiologically, we’re all different. And thanks to different geographies and climates all over the world, we’re each accustomed to different kinds of food.

That means there isn’t one perfect diet that’ll keep each of us perfectly healthy. However, where food’s concerned, there’s still some general advice that’ll help keep you in good health. 

Did you know that as you go about your daily business, your body gets a little messy inside?

Imagine your house after a long day: clothes litter the floor, unwashed dishes fester in the kitchen sink, and children’s toys are strewn all over the place. That’s perfectly normal. "Mess" is a byproduct of living your life.

When it comes to exercise, many people know full well that they’re not doing enough.

However, the problem isn’t just that many people don’t do enough, it’s also that some really overdo it. Neither situation is ideal.

There are many ways you can make movement a more prominent part of your life.

First, try walking. You can begin with 10,000 steps a day. In the end, the number itself isn’t actually that important; it’s just an initial goal to get you going. It shouldn’t take more than ten minutes to walk 1,000 steps, and you can use a pedometer to keep track of your progress.

Without sleep, we can’t function, which is why we spend a third of our lives asleep. Its necessity is what makes it the fourth and final pillar of a healthy lifestyle.

Sleep is critical for ensuring that mind and body work properly because, when asleep, the body repairs itself. It clears away the waste that builds up in your cells while you’re awake.

How can you get better sleep?

The first hack is to embrace darkness.