The Four
Pillars

Relax, Eat, Move and Sleep your way to a longer, healthier and happier life. This book is the solution to help you feel better than you ever have before.

I wrote this book to make good health accessible to all.

Based on cutting edge research and my own experiences serving as a doctor for nearly 20 years, The 4 Pillar Plan provides a simple actionable plan to help you feel fantastic.

The book goes beyond the sort of health advice we’ve all been reading about for so long – beyond the fad diets and the quick fix exercise programmes.

We have over complicated health – this book simplifies it.

The Four Pillars

Every part our body affects pretty much every other part. This book takes a full view of your health and well-being, one that considers every aspect of the your daily life.

By making small, achievable changes in the four key areas of your life, you can create and maintain good health – and avoid illness. What matters most is balance across all the things you do.

Pillar 01

Relax

Relaxation, or lack of it, is a huge problem these days. Modern life is stressful – e-mails, social media, work pressure, lack of work/life boundaries, looking after children as well as caring for elderly parents. Relaxation has NEVER been more important than it is today. In my book, I provide simple, actionable strategies to help you build relaxation into the busiest and most hectic of lives.

Pillar 02

Eat

What on earth should you eat to stay healthy? That is the question so many of my patients ask me every single day. The problem is that healthy eating has become incredibly complicated. Every week there is a new headline promising the latest food fix. In my book. I outline and simplify the principles of healthy eating that will work for you no matter what your dietary or ethical preference around food.

Recipes & Charts mentioned in the book

Rainbow Food Chart

You can print this and put it right on your fridge to help you eat across the rainbow and stay healthy.

Recipe: Mushroom and Leek Wrap

In this simple recipe, learn how to make a delicious and healthy wrap.

Pillar 03

Move

Modern levels of physical inactivity are having a detrimental effect on our health. Many people cite a lack of time or a lack of time to exercise. In my book, I share with you simple strategies to get more movement into your everyday lives and how to make it fun! Best of all, it doesn’t require you to join a gym or to dress up in special clothes!

Exercises mentioned in the book

The 5 Minute Kitchen Workout

Contrary to popular belief, you don’t need to go to the gym to have an effective workout. Here’s an easy way to incorporate exercise into your daily routine.

Wake up your sleepy glutes : Flex on a Step

Key Insights into How to do Flex on a Step.

Pillar 04

Sleep

We have infinite distractions these days to keep us from our beds and even when we do get there, many of us don’t get a full, rejuvenating night’s sleep. Over the past 16 years, I have seen that the majority of people with sleep issues are doing something in their lifestyles to untrain their natural ability to sleep. In my book, I share with you simple strategies to sleep better so you feel better.

The 4 Pillar Plan isn’t a short-term fix. It is a plan to transform your health and life once and for all.

“Dr Rangan Chatterjee knows the science in great depth, but more importantly he’s evangelical about giving his patients and his readers a way of applying it to their own lives.”

MARK HYMAN, MD Director, Cleveland Clinic Center for Functional Medicine

“Rangan’s easy, common-sense plan can help everyone live a happier, healthier life.”

JAMIE OLIVER, Chef, Restaurateur and Best-Selling Author

“Rangan is revolutionising the way we think about health. He will make you feel better than you have in years.”

AMELIA FREER, No.1 Best-selling author and Nutritional Therapist

“Dr Rangan Chatterjee knows the science in great depth, but more importantly he’s evangelical about giving his patients and his readers a way of applying it to their own lives.”

MARK HYMAN, MD Director, Cleveland Clinic Center for Functional Medicine

“Rangan’s easy, common-sense plan can help everyone live a happier, healthier life.”

JAMIE OLIVER, Chef, Restaurateur and Best-Selling Author

“Rangan is revolutionising the way we think about health. He will make you feel better than you have in years.”

AMELIA FREER, No.1 Best-selling author and Nutritional Therapist

About Dr. Rangan Chatterjee

Dr. Rangan Chatterjee is a pioneer in the emerging field of progressive medicine and is changing the way that we look at illness. He is known for finding the root cause of people’s problems by taking a 360 degree approach to health, which was highlighted in his ground-breaking BBC One TV show, Doctor in the House.

He is the resident doctor on BBC One’s Breakfast, a regular commentator on BBC Radio and gave an inspirational TEDx talk on making diseases disappear. He writes for The Huffington Post, Mind Body Green and has a monthly column on lifestyle medicine in Top Sante. He regularly lectures on his subject at events and conferences around the world.