The 4 Pillar Plan Buchzusammenfassung - das Wichtigste aus The 4 Pillar Plan

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Zusammenfassung von The 4 Pillar Plan

Name: The 4 Pillar Plan
Rating: 4.4 (114 reviews)
Author: Rangan Chatterjee

Rangan Chatterjee

How to Relax, Eat, Move and Sleep Your Way to a Longer, Healthier Life

4.4 (114 Bewertungen)

21 Min.

Worum geht es in The 4 Pillar Plan?

The 4 Pillar Plan (2017) is a practical guide to living a healthy life. These blinks will show you what it takes to create the best possible conditions for both your body and your mind. It’s all based on the four pillars of healthy behavior: relax, eat, move and sleep.

Inhaltsübersicht

The 4 Pillar Plan
in 9 Kernaussagen verstehen

Audio & Text in der Blinkist App

Kernaussage 1 von 9

What’s in it for me? Relax, eat, move, sleep (repeat).

If there’s one thing we know about modern life, it’s that we haven’t got enough time – and this is especially the case when it comes to making positive changes to our lifestyles. It often feels as if there just aren’t enough hours in a day to try to make yourself a better, healthier person.

But this assumption isn’t true. As author Rangan Chatterjee demonstrates, our problem is that we’ve been taught to compartmentalize our health and diet, and to see both as burdens that demand excessive effort.

As it turns out, you can attain a healthier body and mind by trusting in Chatterjee’s progressive approach to medicine – and it’s not a snake oil cure that he’s advocating. Rather, Chatterjee presents simple, practical steps that you can follow to make a noticeable improvement in your general health.

He bases his ideas on four basic pillars: relax, eat, move, sleep. While these hardly appear radical or groundbreaking at first glance, improvements in them can bring you a world of benefits.

In these blinks, you’ll learn

what sugar does to your taste buds;
some helpful breathing exercises to promote your inner calm; and
why too much exercise can be bad for you.

Maintaining a healthy body isn’t just about treating symptoms of illness, it’s about a progressive approach to managing your lifestyle.

What would you do if you woke up one day with a rash on your arm? You’d likely book an appointment with a doctor. The doctor would, in turn, probably prescribe you an ointment to soothe and treat it.

Situations like this might not strike you as odd, but they conceal a deeper truth: medicine today concerns itself almost exclusively with diagnosing and treating symptoms. What’s forgotten is that the body is a complex, interconnected system, so the causes of an ailment may not be straightforward.

It’s true of mental conditions too. Go to the doctor with symptoms of depression, and the doctor is likely to send you off with a prescription for antidepressants once he’s said something about the chemical imbalance in your brain. However, according to the author, depression is caused by a variety of factors including poor diet, stress, or too much or too little physical activity.

The author believes doctors should stop focusing so much on symptoms. Instead, they should take a multipronged approach that recognizes the body's complexity and acknowledges that all its parts are connected. He calls this approach progressive medicine.

Let’s return to the rash. A rash could indicate an overly reactive immune system; this, in turn, could be due to stress or food intolerance, or perhaps abnormal bacteria in the gut.

You see, sometimes applying an ointment on the skin is not enough. If you’re going to take progressive medicine seriously, then your lifestyle is where you can make a real difference.

There are four pillars that the author considers critical for staying in good health: relax, eat, move and sleep.

By encouraging his patients to adjust their lifestyles in one or more of these areas, Chatterjee says he has helped many of them out of depression, reversed type 2 diabetes, and even relieved symptoms of menopause.

So what exactly do these four pillars involve? Let's go into more details in the next blinks.

Relaxation keeps you healthy, so take 15 minutes for it every day.

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.

Stillness is good for your health, so make it part of your day with a simple breathing exercise.

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.

Sugar does you and your tastebuds no good, so try to de-normalize it.

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.

Fasting helps your body clean itself up, so work micro-fasts into your daily routine.

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.

Instead of exercising too much or too little, we should incorporate movement into our daily lives.

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.

Make walking and strength training part of your everyday life.

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.

Proper sleep is good for your mental and physical health.

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.

To improve your sleep, immerse yourself in darkness and follow a bedtime routine.

How can you get better sleep?

The first hack is to embrace darkness.

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Bestes Zitat aus The 4 Pillar Plan

The future of medicine will be about more doctors being super-generalists, rather than super-specialists.

—Rangan Chatterjee

Über den Autor

Rangan Chatterjee is a medical doctor based in the United Kingdom. After working as a general practitioner for nearly 20 years, he decided to become an author and teach others about what he has learned over the course of his career in medicine.

Wer The 4 Pillar Plan lesen sollte

Stressed or overworked business owners and entrepreneurs
Anyone looking to improve their overall health
Patients with chronic diseases like type 2 diabetes

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