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4 filary zdrowego życia. Jak zmienić codzienne nawyki, by dłużej żyć i cieszyć się zdrowiem
Międzynarodowy bestseller, który odmieni twoje życie!
Czy obudziłeś się dziś świeży i wypoczęty?
Wyłączenie wszystkich urządzeń elektronicznych na 90 minut przed snem korzystnie wpłynie na jakość twojego snu.
Ile kolorów już dziś zjadłeś?
Codzienne spożywanie warzyw w minimum 5 różnych kolorach wzmocni twój organizm i poprawi jakość mikrobiomu.
Czy znalazłeś dziś choć chwilę dla siebie?
Wystarczy poświęcić 15 minut dziennie na nicnierobienie, aby obniżyć poziom stresu, a nawet zwiększyć odporność.
Czy ruszałeś się dziś wystarczająco dużo?
Siłownia raz w tygodniu to za mało. Trzeba codziennie rozruszać swoje ciało – najlepiej robić sobie „ruchowe przekąski” 5 dni w tygodniu.
Doktor Rangan Chatterjee na podstawie swojej dwudziestoletniej praktyki lekarskiej doszedł do wniosku, że wiele chorób można wyleczyć, wprowadzając proste zmiany w stylu życia. Jego wykład na TEDx na temat eliminacji chronicznych schorzeń obejrzało ponad 2 miliony osób!
Na czym według doktora Chatterjee polega tajemnica dobrego zdrowia?
Odpowiedzialne są za nie nasze codzienne nawyki.
Zdrowie opiera się na 4 filarach – są to relaks, dieta, ruch i sen. Dzięki zmianom w tych obszarach możemy krok po kroku stać się zdrowsi oraz szczęśliwsi. Ta książka dostarczy ci przystępnych rad, jak złe nawyki zastąpić dobrymi, a przez to odzyskać równowagę organizmu i zmniejszyć podatność na choroby.
Nie czekaj! Liczy się każda drobna zmiana. Nawet jeśli nie będziesz w nich perfekcyjny, to odbudujesz filary swojego zdrowia!
Współczesny styl życia przynosi mnóstwo napięć związanych z nadmiarem bodźców oraz wiele błędnych i szkodliwych wzorców i nawyków. Niszczą one nie tylko zdrowie człowieka, ale również poczucie spokoju, harmonii i szczęścia. Większość zabieganych osób nie wie, jak zarządzać sobą, swoim czasem, emocjami i sposobem odżywiania. A ta książka – o tym, jak żyć zdrowo, szczęśliwie i w harmonii – jest idealna dla współczesnego człowieka. Doktor Chatterjee sięga po starożytną naukę i najnowsze odkrycia, aby podarować nam wiedzę o 4 fundamentach dobrego życia.
Czy obudziłeś się dziś świeży i wypoczęty?
Wyłączenie wszystkich urządzeń elektronicznych na 90 minut przed snem korzystnie wpłynie na jakość twojego snu.
Ile kolorów już dziś zjadłeś?
Codzienne spożywanie warzyw w minimum 5 różnych kolorach wzmocni twój organizm i poprawi jakość mikrobiomu.
Czy znalazłeś dziś choć chwilę dla siebie?
Wystarczy poświęcić 15 minut dziennie na nicnierobienie, aby obniżyć poziom stresu, a nawet zwiększyć odporność.
Czy ruszałeś się dziś wystarczająco dużo?
Siłownia raz w tygodniu to za mało. Trzeba codziennie rozruszać swoje ciało – najlepiej robić sobie „ruchowe przekąski” 5 dni w tygodniu.
Doktor Rangan Chatterjee na podstawie swojej dwudziestoletniej praktyki lekarskiej doszedł do wniosku, że wiele chorób można wyleczyć, wprowadzając proste zmiany w stylu życia. Jego wykład na TEDx na temat eliminacji chronicznych schorzeń obejrzało ponad 2 miliony osób!
Na czym według doktora Chatterjee polega tajemnica dobrego zdrowia?
Odpowiedzialne są za nie nasze codzienne nawyki.
Zdrowie opiera się na 4 filarach – są to relaks, dieta, ruch i sen. Dzięki zmianom w tych obszarach możemy krok po kroku stać się zdrowsi oraz szczęśliwsi. Ta książka dostarczy ci przystępnych rad, jak złe nawyki zastąpić dobrymi, a przez to odzyskać równowagę organizmu i zmniejszyć podatność na choroby.
Nie czekaj! Liczy się każda drobna zmiana. Nawet jeśli nie będziesz w nich perfekcyjny, to odbudujesz filary swojego zdrowia!
Współczesny styl życia przynosi mnóstwo napięć związanych z nadmiarem bodźców oraz wiele błędnych i szkodliwych wzorców i nawyków. Niszczą one nie tylko zdrowie człowieka, ale również poczucie spokoju, harmonii i szczęścia. Większość zabieganych osób nie wie, jak zarządzać sobą, swoim czasem, emocjami i sposobem odżywiania. A ta książka – o tym, jak żyć zdrowo, szczęśliwie i w harmonii – jest idealna dla współczesnego człowieka. Doktor Chatterjee sięga po starożytną naukę i najnowsze odkrycia, aby podarować nam wiedzę o 4 fundamentach dobrego życia.
304 pages, Paperback
Published January 29, 2020
1120 people are currently reading
5954 people want to read
About the author
Rangan Chatterjee
40 books563 followersDr. Rangan Chatterjee is regarded as one of the most influential doctors in the UK and wants to change how medicine will be practised in years to come. He has been called a pioneer and is changing the way that we look at illness. He is known for finding the root cause of people's problems and he highlighted his methods in the ground-breaking BBC television show, Doctor in the House, which has been shown in over 70 countries around the world. In 2017, he was placed 8th in the Pulse Power 50 list for influential GPs.
He is the author of the international best-seller, The Four Pillar Plan which has already become one of the top 10 selling Health titles of the past 5 years.
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.
He regularly features on BBC news channels and has given an inspirational TED talk on making diseases disappear. He writes for The Huffington Post, Mind Body Green and has a monthly column on lifestyle medicine in Top Santé.
He is the author of the international best-seller, The Four Pillar Plan which has already become one of the top 10 selling Health titles of the past 5 years.
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.
He regularly features on BBC news channels and has given an inspirational TED talk on making diseases disappear. He writes for The Huffington Post, Mind Body Green and has a monthly column on lifestyle medicine in Top Santé.
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Displaying 1 - 30 of 450 reviews
February 11, 2018
Read to satisfy the 'improve yourself' square of the reading challenge I'm doing this year. I've seen this guy on the telly box and liked the cut of his jib so picked this as it is brand new for 2018. I fully intended to blast through it, cross off the square and move on.
However... I got totally sucked in to the principles outlined in the book. It is full of common sense tips and advice to get your body and mind working at their best. Although backed up with science and case studies, it was very accessible to read, looked great with lots of aspirational photos and really got me thinking. The whole idea is that you can't work on just one aspect of your life e.g. your diet without paying attention to other aspects e.g. how much sleep you're getting. Everything needs to work in harmony else the 'pillars' crumble.
It seems daunting at first, but Dr Chatterjee guides you gently through it all with plenty of reassurance that if you don't feel up to changing everything now, that's OK, just work on what you can today and build up to more tomorrow. They are mostly such small suggestions (such as drinking more water, not looking at your phone last thing at night, doing a few short bursts of exercise etc) that there's no way most people wouldn't be able to implement at least some of them. I am really taken with the book and Chatterjee's whole philosophy on medicine, that you can't always just throw pills at a problem -- there are things you can do to help yourself, preferably before there even is a problem.
I have definitely been converted and am now starting an alarming number of my sentences with, 'according to the four pillar plan...'.
DEFINITELY READ THIS! You have nothing to lose.
However... I got totally sucked in to the principles outlined in the book. It is full of common sense tips and advice to get your body and mind working at their best. Although backed up with science and case studies, it was very accessible to read, looked great with lots of aspirational photos and really got me thinking. The whole idea is that you can't work on just one aspect of your life e.g. your diet without paying attention to other aspects e.g. how much sleep you're getting. Everything needs to work in harmony else the 'pillars' crumble.
It seems daunting at first, but Dr Chatterjee guides you gently through it all with plenty of reassurance that if you don't feel up to changing everything now, that's OK, just work on what you can today and build up to more tomorrow. They are mostly such small suggestions (such as drinking more water, not looking at your phone last thing at night, doing a few short bursts of exercise etc) that there's no way most people wouldn't be able to implement at least some of them. I am really taken with the book and Chatterjee's whole philosophy on medicine, that you can't always just throw pills at a problem -- there are things you can do to help yourself, preferably before there even is a problem.
I have definitely been converted and am now starting an alarming number of my sentences with, 'according to the four pillar plan...'.
DEFINITELY READ THIS! You have nothing to lose.
July 21, 2018
Flew through this book.
This is finally the health book I’ve been looking for. I’m now following Dr Chatterjee on social media as he’s a major game changer for health and the nhs.
(This guy is the only person that could save the nhs!)
So the book itself follows four simple principles regarding all aspects of health. I think if We let one of those slip and our body will suffer.
So two days into reading the book I realised I’m low in iron (now on the path of rectification) and my gut bacteria will have suffered as I was recently very ill with a stomach bug. So as well as taking some probiotics I’m feeding my body good nutritious food. This will certainly help me get back on track.
I didn’t go hell for leather in the gym - this is not what this book is about! Dr Chatterjee encourages you to move (a wee bit more, everyday) everyone can do that right?
I think everyone reading this book will realise they don’t get adequate sleep or relaxation/rest. And the Dr agrees we don’t have a lot of time for it in our hectic lives. But there’s still things we can do for 15 mins that certainly help to slow us down and chill us out.
My afterthoughts on finishing the book are that I learned so much about the body and how specific things sleep, stress, whitecarbs, etc effect it.
I think I’ve finally learned what my body needs. And I’m finally prepared to let it have what it needs after suffering months of severe fatigue.
After 3 days I feel better than I have in the past 2/3 years.
This is finally the health book I’ve been looking for. I’m now following Dr Chatterjee on social media as he’s a major game changer for health and the nhs.
(This guy is the only person that could save the nhs!)
So the book itself follows four simple principles regarding all aspects of health. I think if We let one of those slip and our body will suffer.
So two days into reading the book I realised I’m low in iron (now on the path of rectification) and my gut bacteria will have suffered as I was recently very ill with a stomach bug. So as well as taking some probiotics I’m feeding my body good nutritious food. This will certainly help me get back on track.
I didn’t go hell for leather in the gym - this is not what this book is about! Dr Chatterjee encourages you to move (a wee bit more, everyday) everyone can do that right?
I think everyone reading this book will realise they don’t get adequate sleep or relaxation/rest. And the Dr agrees we don’t have a lot of time for it in our hectic lives. But there’s still things we can do for 15 mins that certainly help to slow us down and chill us out.
My afterthoughts on finishing the book are that I learned so much about the body and how specific things sleep, stress, whitecarbs, etc effect it.
I think I’ve finally learned what my body needs. And I’m finally prepared to let it have what it needs after suffering months of severe fatigue.
After 3 days I feel better than I have in the past 2/3 years.
March 25, 2018
Amazing a must read
As a health professional this book has changed my management of my patients, I recommend it constantly. On a personal level, despite thinking I was fit and health I have come to realise that there is always room for improvement, which can be fun as well as life changing. I am so looking forward to hearing Dr Chatterjee speak in the RGCP accredited course in London in April.
As a health professional this book has changed my management of my patients, I recommend it constantly. On a personal level, despite thinking I was fit and health I have come to realise that there is always room for improvement, which can be fun as well as life changing. I am so looking forward to hearing Dr Chatterjee speak in the RGCP accredited course in London in April.
August 20, 2018
I think for people who haven't read extensively on preventative health this could be a game changer. For me it was 3 stars only because there was not much that was new. That said, he presented his strategies in a very do-able way and wasn't iconclastic, which I appreciated. A very good book - just a bit of 'same old same old' for me personally.
July 4, 2019
I loved this book. So easy to read, and completely practical at the same time. I've been enjoying Rangan Chatterjee's podcast recently and so I knew I had to pick up this book. A lot of the suggestions initially are things you probably are already aware of - things like drink more water, walk more, enjoy your caffeine before noon, etc. - but I found Chatterjee's suggestions on how to implement healthier practices to be novel and above all achievable. There is no 0 to 100 approach with him - even baby steps will get you there. And certain aspects that I'd heard about on his podcast such as 'daily micro-fasts' were relatively new to me still, and are things I'm absolutely going to try and implement. The pillars are easy to understand and I like that you can mix and match what you try based on what suits your lifestyle at that point in time. Overall I'd highly recommend this book - it's helpful and makes you feel like you can really make a difference in your overall health, plus the physical book with its many gorgeous photographs is stunning.
January 29, 2023
A comprehensive guide to a healthier way of living written with empathy.
March 19, 2018
It’s not rocket science but it is amazing in its simplicity and effectiveness
We often get caught in the trap of doing the same but wrong thing day in day out..like constantly checking our iPhone in the evening in case someone has emailed from work and you must see it and respond to it. I’ve fallen into this trap and if the phones beside me I’m checking it far too often. I decided to do one simple thing. Put my phone in the kitchen at 7.30pm and don’t look at it again until I’ve had my coffee in the morning. I bough a simple alarm clock for my bedroom. The result is hugely improved sleep as I’m not going to bed thinking about work! I still have to put other recommendations into place but look forward to the results!
We often get caught in the trap of doing the same but wrong thing day in day out..like constantly checking our iPhone in the evening in case someone has emailed from work and you must see it and respond to it. I’ve fallen into this trap and if the phones beside me I’m checking it far too often. I decided to do one simple thing. Put my phone in the kitchen at 7.30pm and don’t look at it again until I’ve had my coffee in the morning. I bough a simple alarm clock for my bedroom. The result is hugely improved sleep as I’m not going to bed thinking about work! I still have to put other recommendations into place but look forward to the results!
July 18, 2018
Dr Chatterjee is making the podcast rounds to talk about his book. I heard him speak on The Rich Roll podcast. It was an excellent interview and brought me to read his book. Good health is expanding to so much more then diet and exercise (while still highly important) and dipping into stress management, technology and sleep. He is presenting the whole body approach to health that needs to start to be the discussion in our health care systems. Great information and inspiration written in an easy to understand and easy to apply into any ones lifestyle manner.
August 25, 2019
If only Rangan Chatterjee were my local doctor. There’d be none of this ‘no available appointments’ rubbish- there’d be consultations, there’d be follow -ups! There’d be goal-setting and a rainbow food chart to stick on my fridge. All his patients, who he’d know by name and medical issue , would be a little bit in love with him, and may be rewarded by becoming an anecdote in his latest book, before skipping off into the sunset with their new-found health.
January 29, 2018
An easy to read, short, practical-to-implement, everyday sensible health book for all.
A perfect 'January book' if ever I read one.
A perfect 'January book' if ever I read one.
February 28, 2022
Un livre pratique qui donne des conseilles simples et tellement utiles. 👌
January 13, 2021
For me this book represents the best summary of general health and daily routines I have ever found with an appropriate dose of science.
Some key takeaways:
• Periodic fasting every day
• 10000 steps/day ideally
• Get movement from everything, everyday
• No caffeine after 12 o’clock
• A few minutes of meditation every day, breathing deeply
• Drinking more water
• Avoiding inflammation
• Kitchen exercise routine
• Glutes training program
• Circadian rhythm and sleep patterns
• Walk ideally in the morning
90% of health depends on environment not genes!
Some key takeaways:
• Periodic fasting every day
• 10000 steps/day ideally
• Get movement from everything, everyday
• No caffeine after 12 o’clock
• A few minutes of meditation every day, breathing deeply
• Drinking more water
• Avoiding inflammation
• Kitchen exercise routine
• Glutes training program
• Circadian rhythm and sleep patterns
• Walk ideally in the morning
90% of health depends on environment not genes!
February 8, 2022
An inspiring collection of relatively simple health interventions that are said to make a huge difference in many people's lives. I like that they all pretty much seem attainable, even the exercise ones, which otherwise are probably the ones I'd find the most daunting. But Dr. Chatterjee sets out some simple goals and suggestions that make you want to give it a try. He also doesn't promote any one certain diet, but rather the principles of eating whole, non-processed foods as much as possible, and de-normalizing sugar. This is basic stuff, but sometimes we need to hear it from a source that seems legit and can explain why.
My biggest takeaway on the science front was that when we get stressed, our bodies make extra cortisol, and to do that they have to steal ingredients that would otherwise be used to make other super important things like hormones. (Something I also learned about in Lara Briden's book on women's health.) No wonder reducing stress is so important. I always thought that was just sort of a feel-good, soft, catch-all suggestion, so it was interesting to read the details.
The other thing I really had very little idea about was how insulin resistance and Type 2 diabetes happens. I'm grateful for the semi-decent habits that mean this is probably not going to be a huge worry for me and my family, but it made me thoughtful and a bit sad about how widespread it is, even though it's preventable. Modern habits are the worst, especially when they're rooted in lack of knowledge.
I'm reviewing this book under its UK title instead of its American one... in America, it's called "How to Make Disease Disappear," and I just instinctively cringe at something so clickbait-y.
My biggest takeaway on the science front was that when we get stressed, our bodies make extra cortisol, and to do that they have to steal ingredients that would otherwise be used to make other super important things like hormones. (Something I also learned about in Lara Briden's book on women's health.) No wonder reducing stress is so important. I always thought that was just sort of a feel-good, soft, catch-all suggestion, so it was interesting to read the details.
The other thing I really had very little idea about was how insulin resistance and Type 2 diabetes happens. I'm grateful for the semi-decent habits that mean this is probably not going to be a huge worry for me and my family, but it made me thoughtful and a bit sad about how widespread it is, even though it's preventable. Modern habits are the worst, especially when they're rooted in lack of knowledge.
I'm reviewing this book under its UK title instead of its American one... in America, it's called "How to Make Disease Disappear," and I just instinctively cringe at something so clickbait-y.
August 4, 2018
I read this book on recommendation from a friend and although I’ve read a few books of this ilk, this is one of the best ones. It’s so accessible, so actionable for anyone!
Dr Chaterjee’s pillars of EAT, SLEEP, RELAX and MOVE is an amazing way to focus on the things you need to prioritise in life to feel and be healthier physically and mentally.
He’s a U.K. based practicing GP (so understands our healthcare system) and he’s not selling a product, he’s not selling anything other than free, easy tips to try for a healthier way of life.
And what I really like is he doesn’t push one type of diet, or exercise or anything he talks about the basics of each eg wholefoods and not processed and when to eat (I didn’t not know how much this could affect your sleep!) and making time for you even if it’s just 10mins every day. There’s soooo many helpful tips that I could go on for ages, so I suggest you pick it up and give it a go. It’s very digestible and for anyone interested in learning how to sleep better, feel less stressed, and how to feel healthier both in body and mind.
I’m not often a re-reader but I’ll be re-reading this and I’ve already subscribed to his podcast. HIGHLY recommend.
Dr Chaterjee’s pillars of EAT, SLEEP, RELAX and MOVE is an amazing way to focus on the things you need to prioritise in life to feel and be healthier physically and mentally.
He’s a U.K. based practicing GP (so understands our healthcare system) and he’s not selling a product, he’s not selling anything other than free, easy tips to try for a healthier way of life.
And what I really like is he doesn’t push one type of diet, or exercise or anything he talks about the basics of each eg wholefoods and not processed and when to eat (I didn’t not know how much this could affect your sleep!) and making time for you even if it’s just 10mins every day. There’s soooo many helpful tips that I could go on for ages, so I suggest you pick it up and give it a go. It’s very digestible and for anyone interested in learning how to sleep better, feel less stressed, and how to feel healthier both in body and mind.
I’m not often a re-reader but I’ll be re-reading this and I’ve already subscribed to his podcast. HIGHLY recommend.
May 10, 2019
So many good ideas in this book - little ways you can improve your life, each supporting one of Dr Chatterjee's four pillars of Relax, Eat, Move and Sleep. The author is a GP in the UK National Health Service, as well as an author and occasionally a TV doctor, and one of the nice elements of the book for me was the little stories of how he has used some of these practices to improve the lives of his patients, often without having to resort to additional medication. He is a strong believer in looking at the whole person and their lifestyle, rather than just the set of symptoms, and it's clear that this is the way forward for health across an aging population serviced by a limited set of resources. So much more effective in the end, and the interventions seem likely to be both longer-lasting and less expensive. It's great to see a well-researched, practical book with everyday, accessible, changes that can really make a difference to how you live.
My wife read this book first and although we are both fit and eat well, we have already adopted some of his suggestions, and I now I have been through it as well we have solid list of more things that we can try!
My wife read this book first and although we are both fit and eat well, we have already adopted some of his suggestions, and I now I have been through it as well we have solid list of more things that we can try!
July 25, 2018
My first impression was that this was a coffee table book with little or no substance, I was so wrong. The presentation is a bit unusual but there is a lot of interesting content with useful summaries throughout. Occasionally there are apparently pointless pictures, but maybe I am missing the point as I suspect the publishers want this book to be read by a wider audience. It should be widely read as well, Dr. Chatterjee is just right, about everything. Lifestyle, food, exercise, stress, sleep, mindfulness, it is all there and how best to deal with it. There is a saying 'physician heal thy self' and this is so true of ordinary people as well. The secret to good health is in many cases in the hands if the patient and this book gives the reader all the advice needed to be fit and healthy. I have a reasonably healthy lifestyle but I have come away with a tick list of things to do, anyone reading this will do the same.
October 14, 2018
Loved it. It’s not too long, yet vety informative - excellent for anyone just starting to care about their health (which should be everyone but sadly... not the reality we live in). Let me put it this way, if you care about your health, but you find there’s too many approaches, diets and tips out there, that the tides are always changing and they (whoever they are) are telling us to do something else every year or even more frequently, so you find yourself frustrated or even intimidated, THIS IS A BOOK FOR YOU. No, it’s THE book. It’s general enough for it to still be on point years from now. It’s straightforward, with just enough evidence, includes practical tips and strategies that you can actually cherry-pick from. Take small steps, at your own pace. It’s THE perfect beginner’s guide to living a good life.
March 21, 2019
For me this book represents the best summary of general health and daily routines for optimum health I have ever seen with an appropriate dose of science and simple but not too simple.
Some key takeaways:
• Periodic fasting every day
• 10000 steps/day ideally
• Get movement from everything, everyday
• No caffeine after 12 o’clock
• A few minutes of meditation every day, breathing deeply
• Drinking more water
• Avoiding inflammation
• Kitchen exercise routine
• Glutes training program
• Circadian rhythm and sleep patterns
• Walk ideally in the morning
• 90% of health depends on environment not genes!
Some key takeaways:
• Periodic fasting every day
• 10000 steps/day ideally
• Get movement from everything, everyday
• No caffeine after 12 o’clock
• A few minutes of meditation every day, breathing deeply
• Drinking more water
• Avoiding inflammation
• Kitchen exercise routine
• Glutes training program
• Circadian rhythm and sleep patterns
• Walk ideally in the morning
• 90% of health depends on environment not genes!
January 4, 2018
If you are well read on the subject there is nothing new here, but it is easy to read and well put together.
February 23, 2019
Doctor’s advice that feels achievable and motivating. It’s not about abstaining, rather being in control. I highly recommend you to either listen to this audiobook like I did or read it. 🤗⭐️
November 18, 2021
The book that has changed my life more than any other book I can recall. It is so good I've ordered multiple copies to give to family and friends. Some of the ideas aren't new to me, but it is all packaged in an immensely accessible and constructive way.
The book is about how most of our health challenges are due to lifestyle choices. Chatterjee provides specific, actionable tips for how to relax, eat, move, and sleep better. Achieving a balance across all four of these pillars is crucial, because western, modern medicine is finally coming to realize what Chinese (and other cultures, I'm sure) medicine has known for thousands of years: our bodies are comprised of complex, interconnected systems; health problems usually have multiple causes, and it's critical to get to the root of the problem, rather than just dampen the symptoms.
The book is gorgeous. The text is light, and there's lots of beautiful, relaxing photographs throughout. The 'movement' section has clear illustrations, plus accompanying videos on Chatterjee's website. It's almost coffee-table material. I felt relaxed every time I picked up the book. It's so well designed and laid out.
Some of his tips I was already doing. But as a result of the book, here are the specific things I have newly implemented or adjusted in my life:
- Go outside for a 20-30 minute walk every morning (among as much natural greenery as possible), ideally before 10am. No looking at phone or listening to music/podcasts. During the walk, take an additional 10-15 minute break to sit/stand quietly--observing nature, feeling alive, grateful, and at peace. Make this morning walk a non-negotiable item.
- Limit Internet and screen-use to bare essentials every Sunday. Google Maps, texts to coordinate social hangouts, checking the weather, are okay. But no YouTube, Netflix, Twitter, etc.
- Once I've bought a nice physical gratitude journal, will start writing 3 things I'm grateful for every night right before I sleep.
- Prioritize mindfulness meditation - do it for 10 minutes every night as the first step of my bedtime routine.
- Where possible, eat dinner with my partner every other night without watching something. Engage in conversation and discuss what we're grateful for, what we've learned, and things that have made others or ourselves happy.
- Eat blueberries - it's the one colour of the rainbow of vegetables/fruits I'm not quite getting.
- Be conscious to maintain my food intake within a 12-hour window. Delay breakfast if I happened to have a later dinner.
- Take longer 2-min walking breaks every 30 minutes during my working hours. Wherever possible during virtual meetings or commercials, walk around. Aim for 10,000 steps, even if it's mostly aspirational.
- Prioritize my home workouts and badminton and make it a non-negotiable item. Exercise 4+ times a week. Not related to the book, but home workouts are the hardest part for me to be motivated to do. I've now added an incentive structure that for every 10 minutes of exercise I do (badminton doesn't count), I add $1 to my wishlist fund, which I can use to indulge myself with material purchases like board games. My workouts are typically 40 minutes, so that's $4 each time.
- Do a mini 2-minute exercise before lunch and dinner each day. Can squeeze it in while the microwave is going. 20 seconds each of squats, push-ups, calf raises, tricep dips, forward lunge, jumping jacks, side lunge. Just get the heart pumping a bit.
- 4 times a week during my wake up routine, do a 5-minute glute exercise. These can be done on my WFH days and weekends. The book explains how we have to reawaken our glutes to combat the effects of our flexed, hunched-over lifestyles.
The book is about how most of our health challenges are due to lifestyle choices. Chatterjee provides specific, actionable tips for how to relax, eat, move, and sleep better. Achieving a balance across all four of these pillars is crucial, because western, modern medicine is finally coming to realize what Chinese (and other cultures, I'm sure) medicine has known for thousands of years: our bodies are comprised of complex, interconnected systems; health problems usually have multiple causes, and it's critical to get to the root of the problem, rather than just dampen the symptoms.
The book is gorgeous. The text is light, and there's lots of beautiful, relaxing photographs throughout. The 'movement' section has clear illustrations, plus accompanying videos on Chatterjee's website. It's almost coffee-table material. I felt relaxed every time I picked up the book. It's so well designed and laid out.
Some of his tips I was already doing. But as a result of the book, here are the specific things I have newly implemented or adjusted in my life:
- Go outside for a 20-30 minute walk every morning (among as much natural greenery as possible), ideally before 10am. No looking at phone or listening to music/podcasts. During the walk, take an additional 10-15 minute break to sit/stand quietly--observing nature, feeling alive, grateful, and at peace. Make this morning walk a non-negotiable item.
- Limit Internet and screen-use to bare essentials every Sunday. Google Maps, texts to coordinate social hangouts, checking the weather, are okay. But no YouTube, Netflix, Twitter, etc.
- Once I've bought a nice physical gratitude journal, will start writing 3 things I'm grateful for every night right before I sleep.
- Prioritize mindfulness meditation - do it for 10 minutes every night as the first step of my bedtime routine.
- Where possible, eat dinner with my partner every other night without watching something. Engage in conversation and discuss what we're grateful for, what we've learned, and things that have made others or ourselves happy.
- Eat blueberries - it's the one colour of the rainbow of vegetables/fruits I'm not quite getting.
- Be conscious to maintain my food intake within a 12-hour window. Delay breakfast if I happened to have a later dinner.
- Take longer 2-min walking breaks every 30 minutes during my working hours. Wherever possible during virtual meetings or commercials, walk around. Aim for 10,000 steps, even if it's mostly aspirational.
- Prioritize my home workouts and badminton and make it a non-negotiable item. Exercise 4+ times a week. Not related to the book, but home workouts are the hardest part for me to be motivated to do. I've now added an incentive structure that for every 10 minutes of exercise I do (badminton doesn't count), I add $1 to my wishlist fund, which I can use to indulge myself with material purchases like board games. My workouts are typically 40 minutes, so that's $4 each time.
- Do a mini 2-minute exercise before lunch and dinner each day. Can squeeze it in while the microwave is going. 20 seconds each of squats, push-ups, calf raises, tricep dips, forward lunge, jumping jacks, side lunge. Just get the heart pumping a bit.
- 4 times a week during my wake up routine, do a 5-minute glute exercise. These can be done on my WFH days and weekends. The book explains how we have to reawaken our glutes to combat the effects of our flexed, hunched-over lifestyles.
November 4, 2018
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.
With his tv-show “Doctor in the House” Dr. Rangan Chatterjee is educating the British public about how to become healthy. This show has been sold to about 70 other countries but unfortunately the Danish TV companies (I live in Denmark) are apparently not interested. Tough luck for us.
Dr. Chatterjee is one of my new heroes, since he is both transforming the lives of thousands of people for the better and also showing us how the doctors of the future need to be – they need to get away from prescribing medicine, which is harmful in the long run, and begin to teach people how to heal themselves by improving their lifestyle. As Rangan states, “the practice of medicine will also need to evolve”.
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.
He does not decree that we need to do everything immediately but gives us ideas about how we can begin to improve our lifestyle in the four areas, one thing at a time, or whatever appeals to us. If we can’t meditate for 15 minutes, then we can begin by meditating just for a few minutes.
Re relaxation, he suggests 1) me-time every day (he’s found that stress due to lack of me-time is a big issue for many) 2) weekly screen-free Sabbath 3) keep a gratitude journal 4) a daily practice of stillness and 5) eat one meal per day around a table without an e-device (again, he has discovered that many families have stopped eating meals around a table together as they did previously, but instead eat in front of the TV.
Re eating, he suggests 1) de-normalize sugar and retrain your taste buds 2) eat five different vegetables every day 3) eat all your food within a twelve-hour window (what Dr. Mercola also advises and terms “intermittent fasting”) 4) drink eight glasses of water per day and unprocess your diet by avoiding any food product containing more than five ingredients.
Re moving, 1) walk at least 10,000 steps per day (though I’ve seen from British tv-programmes on health, with for example, Michael Mosley, that just walking half an hour a day will suffice 2) do a form of strength training twice a week 3) do a form of high-intensity interval training twice a week 4), make a habit of “movement snacking”” 5) do daily glute exercises to help wake up the glutes.
Re sleep, 1) Create an environment of absolute darkness (in the bedroom), 2) spend at least twenty minutes outside every morning 3) create a bedtime routine 4) manage your commotion (minimize any activity that will raise emotional tension before bed) 5) enjoy your caffeine before noon.
Rangan doesn’t just tell us what to do, he walks the walk himself. The book is crammed with photos of the handsome doctor doing the various activities he advises us to do, relaxing on a park bench, buying fresh vegetables at the market and taking a brisk walk, for example.
We have previously focused mostly on the importance of exercise and eating healthy food but now Rangan tells that adequate sleep and daily relaxation are just as important.
The book is extremely readable since we are told about what Rangan himself does and are also presented with edifying case histories.
The difference between the author and most GPs is that he listens to his patients and thus finds out how they live their lives and is better able to find out what they are doing wrong. In the TV programme Doctor in the House, he moves in with a selected family so he can really see what they’re doing and eating, and what rubbish their kitchen cupboards contain (which he then encourages them to chuck out).
He has discovered that many of our problems stem from an addiction to digital device such as our smartphones, and provides suggestions for letting go of these addictions.
He teaches us 3-4-5 breathing, breathing in for 3 seconds, holding our breath for 4 seconds and breathing out for 5 seconds.
He’s not fanatical about what exactly we eat, but we need to cut down on sugar, read labels, avoid processed foods, remove unhealthy food from our kitchen cupboards, as stated, and instead keep healthy snacks readily available at home and at work so we’re not tempted by unhealthy ones.
As regards the five portions of vegetables we should strive to eat each day, these should ideally be of five different colours.
We are informed about our microbiome, i.e. the “bugs”, as he calls them, that live in our gut. An ideal microbiome is a diverse one, and the more diverse our eating, the more diverse our gut bugs. These love plant-based fibre. Broccoli and other cruciferous vegetables are especially loved by these bugs. They are beneficial for the immune system and sooth inflammation.
One particularly beneficial bacterium is Akkermansia muciniphila, which feeds on onions, garlic, leeks, artichokes, yams, bananas, Brussels sprouts, etc.
Walking more will reduce our risk of getting Alzheimer’s, cancer, heart attacks, strokes and type 2 diabetes and will improve our mental well-being and quality of life.
Strength training is important as it will reverse ageing, reduce risk of muscle loss, osteoporosis, type 2 diabetes, cardiovascular disease and stroke and improve our brain health.
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.
We’re also provided with valuable exercises to wake up our glutes. (I’ve learnt the word “glutes” from Rangan.)
We learn about the importance of getting adequate sleep and I was introduced to the idea of purchasing red light as a night-light. Red light has the least impact on your body’s circadian clock. Blue light from computers etc is harmful and it is beneficial to use amber glasses to block it out.
Though I already knew much of what Dr. Chatterjee had to say, I greatly appreciated this well-written informative book. I highly recommend that everyone read it. It has appeared in the USA under the name “How to make disease disappear”. I’ve been reading that book too at the same time, since I had ordered them both from the library and it doesn’t harm to read the same thing twice and thus more easily assimilate the information, His new book “The stress solution” will soon be appearing so I’m looking forward to reading that too.
With his tv-show “Doctor in the House” Dr. Rangan Chatterjee is educating the British public about how to become healthy. This show has been sold to about 70 other countries but unfortunately the Danish TV companies (I live in Denmark) are apparently not interested. Tough luck for us.
Dr. Chatterjee is one of my new heroes, since he is both transforming the lives of thousands of people for the better and also showing us how the doctors of the future need to be – they need to get away from prescribing medicine, which is harmful in the long run, and begin to teach people how to heal themselves by improving their lifestyle. As Rangan states, “the practice of medicine will also need to evolve”.
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.
He does not decree that we need to do everything immediately but gives us ideas about how we can begin to improve our lifestyle in the four areas, one thing at a time, or whatever appeals to us. If we can’t meditate for 15 minutes, then we can begin by meditating just for a few minutes.
Re relaxation, he suggests 1) me-time every day (he’s found that stress due to lack of me-time is a big issue for many) 2) weekly screen-free Sabbath 3) keep a gratitude journal 4) a daily practice of stillness and 5) eat one meal per day around a table without an e-device (again, he has discovered that many families have stopped eating meals around a table together as they did previously, but instead eat in front of the TV.
Re eating, he suggests 1) de-normalize sugar and retrain your taste buds 2) eat five different vegetables every day 3) eat all your food within a twelve-hour window (what Dr. Mercola also advises and terms “intermittent fasting”) 4) drink eight glasses of water per day and unprocess your diet by avoiding any food product containing more than five ingredients.
Re moving, 1) walk at least 10,000 steps per day (though I’ve seen from British tv-programmes on health, with for example, Michael Mosley, that just walking half an hour a day will suffice 2) do a form of strength training twice a week 3) do a form of high-intensity interval training twice a week 4), make a habit of “movement snacking”” 5) do daily glute exercises to help wake up the glutes.
Re sleep, 1) Create an environment of absolute darkness (in the bedroom), 2) spend at least twenty minutes outside every morning 3) create a bedtime routine 4) manage your commotion (minimize any activity that will raise emotional tension before bed) 5) enjoy your caffeine before noon.
Rangan doesn’t just tell us what to do, he walks the walk himself. The book is crammed with photos of the handsome doctor doing the various activities he advises us to do, relaxing on a park bench, buying fresh vegetables at the market and taking a brisk walk, for example.
We have previously focused mostly on the importance of exercise and eating healthy food but now Rangan tells that adequate sleep and daily relaxation are just as important.
The book is extremely readable since we are told about what Rangan himself does and are also presented with edifying case histories.
The difference between the author and most GPs is that he listens to his patients and thus finds out how they live their lives and is better able to find out what they are doing wrong. In the TV programme Doctor in the House, he moves in with a selected family so he can really see what they’re doing and eating, and what rubbish their kitchen cupboards contain (which he then encourages them to chuck out).
He has discovered that many of our problems stem from an addiction to digital device such as our smartphones, and provides suggestions for letting go of these addictions.
He teaches us 3-4-5 breathing, breathing in for 3 seconds, holding our breath for 4 seconds and breathing out for 5 seconds.
He’s not fanatical about what exactly we eat, but we need to cut down on sugar, read labels, avoid processed foods, remove unhealthy food from our kitchen cupboards, as stated, and instead keep healthy snacks readily available at home and at work so we’re not tempted by unhealthy ones.
As regards the five portions of vegetables we should strive to eat each day, these should ideally be of five different colours.
We are informed about our microbiome, i.e. the “bugs”, as he calls them, that live in our gut. An ideal microbiome is a diverse one, and the more diverse our eating, the more diverse our gut bugs. These love plant-based fibre. Broccoli and other cruciferous vegetables are especially loved by these bugs. They are beneficial for the immune system and sooth inflammation.
One particularly beneficial bacterium is Akkermansia muciniphila, which feeds on onions, garlic, leeks, artichokes, yams, bananas, Brussels sprouts, etc.
Walking more will reduce our risk of getting Alzheimer’s, cancer, heart attacks, strokes and type 2 diabetes and will improve our mental well-being and quality of life.
Strength training is important as it will reverse ageing, reduce risk of muscle loss, osteoporosis, type 2 diabetes, cardiovascular disease and stroke and improve our brain health.
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.
We’re also provided with valuable exercises to wake up our glutes. (I’ve learnt the word “glutes” from Rangan.)
We learn about the importance of getting adequate sleep and I was introduced to the idea of purchasing red light as a night-light. Red light has the least impact on your body’s circadian clock. Blue light from computers etc is harmful and it is beneficial to use amber glasses to block it out.
Though I already knew much of what Dr. Chatterjee had to say, I greatly appreciated this well-written informative book. I highly recommend that everyone read it. It has appeared in the USA under the name “How to make disease disappear”. I’ve been reading that book too at the same time, since I had ordered them both from the library and it doesn’t harm to read the same thing twice and thus more easily assimilate the information, His new book “The stress solution” will soon be appearing so I’m looking forward to reading that too.
January 23, 2023
My first book 0f 2023 completed
I brought this book back in 2019 as it was suggested for me to read, it has sat on the book shelf gathering dust in England whilst I Covid in Mauritius, wishing I had the book with me there for the 2 years and 4 months. In the summer of 2022 I came across the Virtual Challenges to improve my health with mobility and as 2022 draw to an end I started to voice my desire to do a book challenge to enhance my reading ability a friend suggested Goodreads and this was the book I decided to start with, I have enjoyed my reading time though I admit I still have a long way to go for this to be an every day activity. Also having it on my Kindle has made it easier for me to read wherever I am at any given time.
The 4 Pillar Plan was a good place to start, it was not too daunting and I have been able to implement some of the suggestions
I brought this book back in 2019 as it was suggested for me to read, it has sat on the book shelf gathering dust in England whilst I Covid in Mauritius, wishing I had the book with me there for the 2 years and 4 months. In the summer of 2022 I came across the Virtual Challenges to improve my health with mobility and as 2022 draw to an end I started to voice my desire to do a book challenge to enhance my reading ability a friend suggested Goodreads and this was the book I decided to start with, I have enjoyed my reading time though I admit I still have a long way to go for this to be an every day activity. Also having it on my Kindle has made it easier for me to read wherever I am at any given time.
The 4 Pillar Plan was a good place to start, it was not too daunting and I have been able to implement some of the suggestions
April 19, 2021
Some great suggestions in here and very well laid out so that it is easy to pick the ones that you want to try.
The 4 pillars are Relax, Eat, Move and Sleep and there is a list of 5 improvements under each and the author suggests trying to achieve 3 of each.
Might upgrade to 5 stars if it all works!
The 4 pillars are Relax, Eat, Move and Sleep and there is a list of 5 improvements under each and the author suggests trying to achieve 3 of each.
Might upgrade to 5 stars if it all works!
March 25, 2020
Packed full of useful and sensible advice on how to live well and feel better. I have really benefited from learning the science behind why we need proper sleep and a diverse gut. It has reassured me in many ways that the things I do have set me up well and how I can feel even better.
September 7, 2024
Probably the best book I've read on lifestyle as a cause for diseases.
A must read for anyone who wants to improve their health.
A must read for anyone who wants to improve their health.
October 21, 2024
This book gives you the tools you need to change certain aspects of your life for the better. The information presented is easy to understand.
You can use the book to set your own goals and incorporate those goals into your life at your own pace. I like the approach Rangan takes when explaining all the pillars; he tries to explain that even minor changes in the pillars can make a huge impact on you health.
I want to end my review by thanking my friend ⏳ 🗻 who recommended this book 📚. The timing couldn't have been better 🤓.
You can use the book to set your own goals and incorporate those goals into your life at your own pace. I like the approach Rangan takes when explaining all the pillars; he tries to explain that even minor changes in the pillars can make a huge impact on you health.
I want to end my review by thanking my friend ⏳ 🗻 who recommended this book 📚. The timing couldn't have been better 🤓.
April 1, 2019
I picked up this book on offer at Tesco. It had a big advertising featurette in The Bookseller, and I suspect that my buying it was not a coincidence. Here’s hoping that unsubscribing from The Bookseller will lower my book-buying budget!
I wanted to improve my lifestyle in some vague, effortless kind of way. This book had a nice, illustrated feel to it and is written by a qualified GP who has appeared on BBC. I thought I’d give it a go. Little I knew that I would become a convert.
This is not a book aimed for fitness fanatics. In fact, I would suspect I am younger than most of the target audience. But I found this book incredibly helpful. Especially, the section about healthy eating.
The premise of Dr. Chatterjee’s book is that there are four basic areas that we need to focus on: relaxation, food, movement and sleep. This is all fairly common sense, and there is much of this advice that I would be very tempted to ignore (including don’t use your phone as an alarm clock). But having said that, the section on healthy eating I found useful. I am a carbohydrate lover, absolutely hooked on bread and pasta. But Dr Chatterjee’s approach did not urge me to eliminate all carbs, which is already encouraging. His method is more focused on making sure that you do eat all the nutrients you need, and eliminate as many unnecessary sugars and processed foods as possible. Crucially, he provides something called a rainbow chart, which is now hanging on my fridge. It encourages you to eat a variety of vegetables during the day to ensure you get the nutrients that you need : Dr Chatterjee says it works very well for small kids – but I find it works on me as well. The focus is on vegetables – because all too often people focus too much on fruit containing high quantities of sugar. I do think the presence of the chart encourages me to pay attention to what I eat during the day.
The other useful part of the book is its focus on movement. Instead of a gym-obsessed, calorie-counting approach, the book endorses HIT and basic strength training. Another suggestion is to activate one’s glutes by a set of daily exercises which is supposed to help reduce back ache. So far, it seems to be working for me.
I am now hooked to listening to Dr Chatterjee’s podcasts on ITunes.
If you’re looking for some basic tips on how to improve your health, this book is a good place to start.
I wanted to improve my lifestyle in some vague, effortless kind of way. This book had a nice, illustrated feel to it and is written by a qualified GP who has appeared on BBC. I thought I’d give it a go. Little I knew that I would become a convert.
This is not a book aimed for fitness fanatics. In fact, I would suspect I am younger than most of the target audience. But I found this book incredibly helpful. Especially, the section about healthy eating.
The premise of Dr. Chatterjee’s book is that there are four basic areas that we need to focus on: relaxation, food, movement and sleep. This is all fairly common sense, and there is much of this advice that I would be very tempted to ignore (including don’t use your phone as an alarm clock). But having said that, the section on healthy eating I found useful. I am a carbohydrate lover, absolutely hooked on bread and pasta. But Dr Chatterjee’s approach did not urge me to eliminate all carbs, which is already encouraging. His method is more focused on making sure that you do eat all the nutrients you need, and eliminate as many unnecessary sugars and processed foods as possible. Crucially, he provides something called a rainbow chart, which is now hanging on my fridge. It encourages you to eat a variety of vegetables during the day to ensure you get the nutrients that you need : Dr Chatterjee says it works very well for small kids – but I find it works on me as well. The focus is on vegetables – because all too often people focus too much on fruit containing high quantities of sugar. I do think the presence of the chart encourages me to pay attention to what I eat during the day.
The other useful part of the book is its focus on movement. Instead of a gym-obsessed, calorie-counting approach, the book endorses HIT and basic strength training. Another suggestion is to activate one’s glutes by a set of daily exercises which is supposed to help reduce back ache. So far, it seems to be working for me.
I am now hooked to listening to Dr Chatterjee’s podcasts on ITunes.
If you’re looking for some basic tips on how to improve your health, this book is a good place to start.
March 30, 2022
The writer starts of by telling that they aren’t a scientist. This seems unnecessary, since it is quite obvious throughout the book. This reads as if the author read “How Not to Die” by Michael Greger and “Why We Sleep” by Matthew Walker or maybe listened a podcasts discussing them and the forgot everything except the main points and then decided to combine that to some bro science and turn it into a book.
On several occasions the writer appeals to authority by telling about his work as a doctor. If he had been paying attention in med school he would know that personal anecdotes are the absolute lowest level of evidence of any treatment working. Then again, had he been listening, he would also had learned most of the things he presents as groundbreaking realizations he has made while working.
The facts in this book are mostly correct, but the author’s way of promoting their own excellence somehow makes it reek like quackery anyway. Good editor could turn this into a 3.5 star book, but in its current state even two stars would be to generous.
On several occasions the writer appeals to authority by telling about his work as a doctor. If he had been paying attention in med school he would know that personal anecdotes are the absolute lowest level of evidence of any treatment working. Then again, had he been listening, he would also had learned most of the things he presents as groundbreaking realizations he has made while working.
The facts in this book are mostly correct, but the author’s way of promoting their own excellence somehow makes it reek like quackery anyway. Good editor could turn this into a 3.5 star book, but in its current state even two stars would be to generous.
May 27, 2018
I thought that this was a great reminder of how to be healthy and balance your life. Dr. Chatterjee divides the book into 4 sections: Relax, Eat, Move, and Sleep. I was most interested in the Eat chapters. My biggest take-away was to try to eat not only 5 different veggies each day, but try to eat 5 different colored veggies each day! I also learned the why of prebiotics and probiotics and their impact on bodily systems. He talks a lot about the body as a system and how we have to look at diseases and symptoms through that lens. There are great charts and a place to take notes in the back of the book. I will keep this book as a handy reference guide and a good reminder of balance in all things in life.
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