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The 4 Season Solution: The Groundbreaking New Plan for Feeling Better, Living Well, and Powering Down Our Always-On Lives
New York Times bestselling coauthor of the runaway bestsellers The Whole30 and It Starts With Food presents a paradigm-shifting plan that shows you how to boost energy, improve health, and feel happier by living more in tune with the seasons.
With his runaway bestsellers It Starts with Food and The Whole30, health trailblazer Dallas Hartwig has helped millions of people improve their lives by changing how they eat. In this groundbreaking new book, he reveals the antidote to today’s epidemics of burnout, weight gain, disease, and fatigue. Rooted in ancestral health, yet designed for our busy, modern lives, The 4 Season Solution is a blueprint for not just eating better, but living better.
Not long ago, our ancestors lived according to the changing seasons, adjusting how they slept, ate, moved, and even socialized throughout the year. But today, we are more disconnected from the natural world than ever. We wake before the sun rises and go to bed long after it sets. We eat tropical fruits in the dead of winter. We exercise in climate-controlled environments. We connect virtually instead of emotionally. Our lives are frenetic, stressful, and exhausting. In other words, we are living in a chronic summer, and it’s killing us.
Packed with crucial research and clear-eyed writing, The 4 Season Solution provides a new, sustainable model for living in sync with the natural world. By making small but meaningful changes to the four keys of wellness—how you sleep, eat, move, and connect—over the course of the year, you will reclaim your health, regain your energy, and let go of excess weight. At once a bold new philosophy and an accessible plan to live well all year long, The 4 Season Solution is a new health paradigm for an increasingly unhealthy world.
With his runaway bestsellers It Starts with Food and The Whole30, health trailblazer Dallas Hartwig has helped millions of people improve their lives by changing how they eat. In this groundbreaking new book, he reveals the antidote to today’s epidemics of burnout, weight gain, disease, and fatigue. Rooted in ancestral health, yet designed for our busy, modern lives, The 4 Season Solution is a blueprint for not just eating better, but living better.
Not long ago, our ancestors lived according to the changing seasons, adjusting how they slept, ate, moved, and even socialized throughout the year. But today, we are more disconnected from the natural world than ever. We wake before the sun rises and go to bed long after it sets. We eat tropical fruits in the dead of winter. We exercise in climate-controlled environments. We connect virtually instead of emotionally. Our lives are frenetic, stressful, and exhausting. In other words, we are living in a chronic summer, and it’s killing us.
Packed with crucial research and clear-eyed writing, The 4 Season Solution provides a new, sustainable model for living in sync with the natural world. By making small but meaningful changes to the four keys of wellness—how you sleep, eat, move, and connect—over the course of the year, you will reclaim your health, regain your energy, and let go of excess weight. At once a bold new philosophy and an accessible plan to live well all year long, The 4 Season Solution is a new health paradigm for an increasingly unhealthy world.
288 pages, Hardcover
First published March 10, 2020
65 people are currently reading
2455 people want to read
About the author
Dallas Hartwig
18 books84 followersDallas Hartwig, MS, PT, CISSN, RKC earned a BS in Anatomy and Physiology and an MS in Physical Therapy from Andrews University, and has been a licensed physical therapist since 2001. He co-owned and operated a strength and conditioning facility with Melissa until founding Whole9 in November 2009. He is a Certified Sports Nutritionist through the International Society of Sports Nutrition and an RKC-certified kettlebell instructor.
Dallas is originally from beautiful British Columbia, Canada. He now lives with his wife Melissa in Salt Lake City, Utah.
Dallas is originally from beautiful British Columbia, Canada. He now lives with his wife Melissa in Salt Lake City, Utah.
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Displaying 1 - 30 of 87 reviews
March 12, 2020
I was excited to read this book because I do feel a seasonal rhythm lacking in my life. But this book frustrated me to no end, especially whenever the author started talking about diet. He basically vilifies all agriculture and grains, even whole grains, without giving any sources to back that up.
The citations in this book are few and far between, and nearly all of them are to newspaper/magazine articles, not actual scientific studies. Disappointing.
But I guess the point of this book isn't that the author actually researched the material. These are his own ideas, and he's cited a few articles to back himself up. I appreciate that he's thinking original thoughts, but in this case, they don't make sense to me, and he doesn't show any evidence to solidify the house of cards that he's built here.
Overall: the basic idea that we have lost our connection to the seasons is a good one, I just think he goes about reconnecting in all the wrong ways. DNF.
Thanks to Goodreads First Reads for an advance copy of this book.
The citations in this book are few and far between, and nearly all of them are to newspaper/magazine articles, not actual scientific studies. Disappointing.
But I guess the point of this book isn't that the author actually researched the material. These are his own ideas, and he's cited a few articles to back himself up. I appreciate that he's thinking original thoughts, but in this case, they don't make sense to me, and he doesn't show any evidence to solidify the house of cards that he's built here.
Overall: the basic idea that we have lost our connection to the seasons is a good one, I just think he goes about reconnecting in all the wrong ways. DNF.
Thanks to Goodreads First Reads for an advance copy of this book.
March 8, 2020
'With his runaway bestsellers It Starts with Food and The Whole30, health trailblazer Dallas Hartwig has helped millions of people improve their lives by changing how they eat. In this groundbreaking new book, he reveals the antidote to today’s epidemics of burnout, weight gain, disease, and fatigue. Rooted in ancestral health, yet designed for our busy, modern lives, The 4 Season Solution is a blueprint for not just eating better, but living better.
Not long ago, our ancestors lived according to the changing seasons, adjusting how they slept, ate, moved, and even socialized throughout the year. But today, we are more disconnected from the natural world than ever. We wake before the sun rises and go to bed long after it sets. We eat tropical fruits in the dead of winter. We exercise in climate-controlled environments. We connect virtually instead of emotionally. Our lives are frenetic, stressful, and exhausting. In other words, we are living in a chronic summer, and it’s killing us.
Packed with crucial research and clear-eyed writing, The 4 Season Solution provides a new, sustainable model for living in sync with the natural world. By making small but meaningful changes to the four keys of wellness—how you sleep, eat, move, and connect—over the course of the year, you will reclaim your health, regain your energy, and let go of excess weight. At once a bold new philosophy and an accessible plan to live well all year long, The 4 Season Solution is a new health paradigm for an increasingly unhealthy world.'
______________________________
This book makes so many great points about our modern life that we don't really think about in our day-to-day lives. For most people, we get up before the sun rises and go to bed long after it sets and we do this throughout the year. We have constant access to light and the outside world, which continues to stretch out our days. I was really interested in this book in regards to how technology impacts our lives, but it was also interesting how spending our days in climate-controlled environments and eating fruits and vegetables out of season contributes to throwing out bodies out of balance.
I wasn't sure what to expect from this book, I was worried that it might be dry but there was actually a pretty good flow that kept me reading. That's not to say that I didn't need to take a few breaks though and then go back to it, as it does start to feel a bit repetitive. And although I think many of the ideas he puts forth could be quite difficult to implement into out modern world, Hartwig is very motivational and there are several ideas of his that I took note of to try working into my daily life in the future.
If you're looking for a more natural, seasonal way of living and a way to take a bit of a step back from modern life, this is a great book to read. Likely not everything will be feesible to incorporate into your lifestyle, but I'm sure you'll get at least a few good ideas to try from the reading.
_____
Many thanks to NetGalley and Atria Books for sharing an eARC with me for reviewing purposes. This is my honest review.
Not long ago, our ancestors lived according to the changing seasons, adjusting how they slept, ate, moved, and even socialized throughout the year. But today, we are more disconnected from the natural world than ever. We wake before the sun rises and go to bed long after it sets. We eat tropical fruits in the dead of winter. We exercise in climate-controlled environments. We connect virtually instead of emotionally. Our lives are frenetic, stressful, and exhausting. In other words, we are living in a chronic summer, and it’s killing us.
Packed with crucial research and clear-eyed writing, The 4 Season Solution provides a new, sustainable model for living in sync with the natural world. By making small but meaningful changes to the four keys of wellness—how you sleep, eat, move, and connect—over the course of the year, you will reclaim your health, regain your energy, and let go of excess weight. At once a bold new philosophy and an accessible plan to live well all year long, The 4 Season Solution is a new health paradigm for an increasingly unhealthy world.'
______________________________
This book makes so many great points about our modern life that we don't really think about in our day-to-day lives. For most people, we get up before the sun rises and go to bed long after it sets and we do this throughout the year. We have constant access to light and the outside world, which continues to stretch out our days. I was really interested in this book in regards to how technology impacts our lives, but it was also interesting how spending our days in climate-controlled environments and eating fruits and vegetables out of season contributes to throwing out bodies out of balance.
I wasn't sure what to expect from this book, I was worried that it might be dry but there was actually a pretty good flow that kept me reading. That's not to say that I didn't need to take a few breaks though and then go back to it, as it does start to feel a bit repetitive. And although I think many of the ideas he puts forth could be quite difficult to implement into out modern world, Hartwig is very motivational and there are several ideas of his that I took note of to try working into my daily life in the future.
If you're looking for a more natural, seasonal way of living and a way to take a bit of a step back from modern life, this is a great book to read. Likely not everything will be feesible to incorporate into your lifestyle, but I'm sure you'll get at least a few good ideas to try from the reading.
_____
Many thanks to NetGalley and Atria Books for sharing an eARC with me for reviewing purposes. This is my honest review.
April 29, 2020
I was intrigued by this book since our family really does live pretty seasonally and I do believe strongly in the benefits of it. It turns out that for the most part, we already walk this path more than the author does in many areas. I agree with many of his points and don't with others (especially regarding food). I found it interesting that he calls out his own best selling books and diet plans as being bad for you long-term, considering there are some well known folks who live by the "whole 30" lifestyle full time.
Much of the advice may be hard for modern Americans to follow these days. We are lucky in that we homeschool, work from home, grow and forage a lot of our own food, and have been otherwise able to adjust our lives so that we have the natural cycles of the seasons. I laughed every time he talked about how fall is for slowing down though, since anybody who really lives seasonally knows that you do a ton of work in the fall as you process and put up food for the winter, chop wood if you have wood heat, take advantage of the huge bounties that are in nature then (nuts, fruits, mushrooms), etc. Fall is as busy as summer for us, just in different ways.
All that said, I found it a fun read and did think there were a lot of good points. I do believe wholeheartedly in living seasonally, and I liked his perspectives about how we need to tailor all of our lives to seasonal cycles (exercise, social expenditures, diet, etc.).
I read a digital ARC of this book for the purpose of review.
Much of the advice may be hard for modern Americans to follow these days. We are lucky in that we homeschool, work from home, grow and forage a lot of our own food, and have been otherwise able to adjust our lives so that we have the natural cycles of the seasons. I laughed every time he talked about how fall is for slowing down though, since anybody who really lives seasonally knows that you do a ton of work in the fall as you process and put up food for the winter, chop wood if you have wood heat, take advantage of the huge bounties that are in nature then (nuts, fruits, mushrooms), etc. Fall is as busy as summer for us, just in different ways.
All that said, I found it a fun read and did think there were a lot of good points. I do believe wholeheartedly in living seasonally, and I liked his perspectives about how we need to tailor all of our lives to seasonal cycles (exercise, social expenditures, diet, etc.).
I read a digital ARC of this book for the purpose of review.
November 23, 2019
Now I remember why I gave up on this book earlier. I hate “my way or the highway” books...you know the kind: you HAVE to eat this way to get “acceptable” in this life. Hartwing proved this and made a boatload of money with #whole30 and #itstartswithfood.
The premise of trying to oppose (being the opposite of) today’s society is not one I embrace. As a child of addicted parents (and my sibling followed their path) where both Type 1 and Type 2 diabetes runs rampant, I have bucked the odds. I eat healthy, get plenty of rest, exercise sparingly due to handicaps. I am intelligent and practical and don’t need yet another placebo based lifestyle change based time to teach me what I already know.
So, Mr. Hartwing, do you practice what you preach? *Can* you practice what you preach? In my 63 years on earth,I have seen attempts at diets that fail, society that roadblocks lifestyle change, and people the media claim are so addicted to their tech that they isolate themselves. This book won’t change me and I’m not sure who it might be aimed at. 2/5
[disclaimer: I received this book from the publisher and chose to read and voluntarily review it]
The premise of trying to oppose (being the opposite of) today’s society is not one I embrace. As a child of addicted parents (and my sibling followed their path) where both Type 1 and Type 2 diabetes runs rampant, I have bucked the odds. I eat healthy, get plenty of rest, exercise sparingly due to handicaps. I am intelligent and practical and don’t need yet another placebo based lifestyle change based time to teach me what I already know.
So, Mr. Hartwing, do you practice what you preach? *Can* you practice what you preach? In my 63 years on earth,I have seen attempts at diets that fail, society that roadblocks lifestyle change, and people the media claim are so addicted to their tech that they isolate themselves. This book won’t change me and I’m not sure who it might be aimed at. 2/5
[disclaimer: I received this book from the publisher and chose to read and voluntarily review it]
March 1, 2020
I won this on goodreads giveaways. I really wanted to like this concept, but the author’s uneducated guesswork and lack of research citations threw me off. As someone with a degree in neuroscience, I had to force myself to continue reading after the ‘neuroscience of rhythms’ chapters and beyond. There’s no scientific basis for most of this book, and the ‘research’ half mentioned is misconstrued to fit his narrative.
April 22, 2020
I wanted to like THE 4 SEASON SOLUTION, and looked forward to delving into the concept, but it didn't grab me. This book took a while to read through, because of the lack of researched evidence and the singlemindedness of the author's approach. Although every author is entitled to his/her own ideas, I found this work to be more "put offish" than intrigueing. 2.5 stars
October 10, 2021
I love this kind of stuff but I'll stick to the podcasts. Skip, skip, curious, meh.
July 10, 2025
This is exactly everything I needed right now. I’m going to reread it again right now.
Read
April 23, 2020DNFing at a little past halfway for very much me-not-you reasons.
You have to be at a very particular point of balance for books like this to be useful. A balance between "my life is or may soon become an utter f*@#ing shambles" and "I would like to do something to change or prevent my life from being an utter f*@#king shambles." Unfortunately, I am at the far reaches of utter f*@#king shambles and I think about trying to implement any of the very good ideas in this book....and it just seems too far out of my reach.
Maybe I'll try again when I've scraped myself together a bit, as the concept of seasonal variation in everything from diet and exercise to social interaction and mental reflection was actually really interesting.
If you like health and wellness self help, I'd recommend at least checking this book out.
You have to be at a very particular point of balance for books like this to be useful. A balance between "my life is or may soon become an utter f*@#ing shambles" and "I would like to do something to change or prevent my life from being an utter f*@#king shambles." Unfortunately, I am at the far reaches of utter f*@#king shambles and I think about trying to implement any of the very good ideas in this book....and it just seems too far out of my reach.
Maybe I'll try again when I've scraped myself together a bit, as the concept of seasonal variation in everything from diet and exercise to social interaction and mental reflection was actually really interesting.
If you like health and wellness self help, I'd recommend at least checking this book out.
August 27, 2020
I feel like if you're into seasonal living even marginally then this book will have a lot of repeated info. It wasn't organized in a manner that made me want to devour it; however, when I got to the last few chapters it was *very* good. It was definitely a slog for the first 3/4 though. Worth a read but I wouldn't put it at the top of my list unless seasonal living is a new topic for you.
April 9, 2020
this book gives me some enlightenment on systematic health improvement, but it doesn't contain really practical advice, and it feels like the author is always asking readers to buy his other two books.
August 28, 2024
I went into this book a little skeptical because it is written by the man who came up with the Whole30 food "experiment," which I do not like (as a future RD). However, I am interested in seasonal/local eating, so the concept of cycling multiple aspects of life besides diet around the seasons pulled me in. Overall I gave this book a two because a lot of the information about human health I already knew, but it was thought provoking still. I think this book is better for people who are stuck in a routine of overachieving, overexercising, dieting and restricting calories, overworking, lack of sleep, lack of meaningful connections, etc. It breaks down the importance of having periods in your life that are more restful and filled with introspection. That was an aspect I really liked about the book. He talked a lot about how important mental health is and why we need to work on building our relationships with ourselves. I struggle myself to feel connected to the person I was before various traumatic and deeply emotional events, and the book did a great job hitting on how when we feel fragmented as a person, every other aspect of our health is going to feel derailed. The author also does a good job of explaining why fad diets such as plant only (for non-ethical reasons), keto, low-carb, etc. are not good for our long term health. He discusses the recent trend of people trying to be healthier and healthier and healthier, which I see in my profession OFTEN as orthorexia.
However, I think some of the concepts in this book are giving primal man obsessed with living off the land. Like obvi it's good to eat seasonally, I talk about it all the time as a (future) dietitian. But I will NOT be giving up my Trader Joe's snacks nor will I be turning off all my lights the moment the sun goes down, just because the freaking cave men had to. I UNDERSTAND THE SCIENCE BEHIND LIGHT AND OUR PHOTORECEPTORS IN OUR EYEBALLS. I STILL DO NOT CARE. ALSO, at one point the author made an assertion that grains are not as important in our diet and we need to focus on produce/meat. This is literally so untrue and whole grains are more important than EVER, with rising rates of colorectal cancer in young people. Whole grains should always be encouraged, whether one eats an adequate amount of vegetables or not. I know he was writing a general book and not individualized nutrition recommendations, but you have to be careful with the way you write nutrition advice.
However, I think some of the concepts in this book are giving primal man obsessed with living off the land. Like obvi it's good to eat seasonally, I talk about it all the time as a (future) dietitian. But I will NOT be giving up my Trader Joe's snacks nor will I be turning off all my lights the moment the sun goes down, just because the freaking cave men had to. I UNDERSTAND THE SCIENCE BEHIND LIGHT AND OUR PHOTORECEPTORS IN OUR EYEBALLS. I STILL DO NOT CARE. ALSO, at one point the author made an assertion that grains are not as important in our diet and we need to focus on produce/meat. This is literally so untrue and whole grains are more important than EVER, with rising rates of colorectal cancer in young people. Whole grains should always be encouraged, whether one eats an adequate amount of vegetables or not. I know he was writing a general book and not individualized nutrition recommendations, but you have to be careful with the way you write nutrition advice.
September 30, 2025
Highly recommended read!
We're all stuck in summer...
It was also interesting to see what "processed food" looks like in other areas of life, ex. highly specific exercises with a sedentary lifestyle.
We're all stuck in summer...
It was also interesting to see what "processed food" looks like in other areas of life, ex. highly specific exercises with a sedentary lifestyle.
July 12, 2025
Utah Author.
I’ll need to revisit this book season after season.
Great insightful story.
I’ll need to revisit this book season after season.
Great insightful story.
July 21, 2020
Life’s too short for this crap
January 14, 2022
Title:
The 4 Season Solution: The Groundbreaking New Plan for Feeling Better, Living Well, and Powering Down Our Always-On Lives
Author: Dallas Hartwig
Genre: Non Fiction Health
Rating: 3.0
Pub Date: March 10, 2020
Thanks to Simon & Schuster Canada for sending me an ARC in exchange for an honest review.
T H R E E • W O R D S
Technical • Repetitive • Informative
📖 S Y N O P S I S
The 4 Season Solution puts forth the idea of living according to the seasons, and how this can improve our quality of life. In the past, people lived differently from one season to the next, often adjusting their sleep, eating, activity, and socializing habits throughout the year. By today's standards we are more disconnected from the natural world than ever before. Dallas Hartwig presents a model for living in sync with the natural world by making small meaningful changes to our daily habits.
💭 T H O U G H T S
I was intrigued by The 4 Season Solution because I have an interest in the idea of seasonal living, and what that means and how to shape routines and life around the shifting nature of the planet. And yet this book took me awhile to read, and the presentation of all of the information felt disorganized. What this book did well is acknowledge how modern life makes it difficult to abide by living seasonally, because there are many things we do not think about in our day to day lives. There was definitely some interesting information and solid takeaways, but through much of the book it felt as though the author was imposing how his way is the only way, and it ended up being repetitive. My biggest issue is how a lot of the information could have been backed up with more research.
📚 R E C O M M E N D • T O
• anyone looking to live more in sync with the planet
Author: Dallas Hartwig
Genre: Non Fiction Health
Rating: 3.0
Pub Date: March 10, 2020
Thanks to Simon & Schuster Canada for sending me an ARC in exchange for an honest review.
T H R E E • W O R D S
Technical • Repetitive • Informative
📖 S Y N O P S I S
The 4 Season Solution puts forth the idea of living according to the seasons, and how this can improve our quality of life. In the past, people lived differently from one season to the next, often adjusting their sleep, eating, activity, and socializing habits throughout the year. By today's standards we are more disconnected from the natural world than ever before. Dallas Hartwig presents a model for living in sync with the natural world by making small meaningful changes to our daily habits.
💭 T H O U G H T S
I was intrigued by The 4 Season Solution because I have an interest in the idea of seasonal living, and what that means and how to shape routines and life around the shifting nature of the planet. And yet this book took me awhile to read, and the presentation of all of the information felt disorganized. What this book did well is acknowledge how modern life makes it difficult to abide by living seasonally, because there are many things we do not think about in our day to day lives. There was definitely some interesting information and solid takeaways, but through much of the book it felt as though the author was imposing how his way is the only way, and it ended up being repetitive. My biggest issue is how a lot of the information could have been backed up with more research.
📚 R E C O M M E N D • T O
• anyone looking to live more in sync with the planet
February 4, 2020
After an indulgent weekend, I reached for this title & am already loving it! Dallas Hartwig motivates us to connect the seasons of the year to how we live our physical lives. Also note the words “small but meaningful” - that made me feel, “I got this” ! He also has walked his talk, I found his childhood living counterculture fascinating.
March 10, 2020
Have your diet mostly in hand but looking to continue to improve your other behaviors? The 4 Season Solution, by the author of the Whole30 diet, expands the behavioral change beyond food to include sleep, movement, and meaningful connection. He also suggests adapting all four of those areas based on the time of day, season, and life.
I was totally on board with the lifestyle suggestions presented here until the author threw beans in a group of “nutrient poor foods” that also included pizza and pasta. Really? Then, I noticed there was almost no research backing up The 4 Season Solution presented here. The Notes section references popular magazines much more than peer-reviewed scholarly journals.
This book is motivational. Getting away from social media in favor of in person interaction and sleep is an obviously good idea. But there isn’t some great hidden solution to improving your life presented here. 3 stars.
Thanks to Atria Books and NetGalley for a copy in exchange for my honest review.
I was totally on board with the lifestyle suggestions presented here until the author threw beans in a group of “nutrient poor foods” that also included pizza and pasta. Really? Then, I noticed there was almost no research backing up The 4 Season Solution presented here. The Notes section references popular magazines much more than peer-reviewed scholarly journals.
This book is motivational. Getting away from social media in favor of in person interaction and sleep is an obviously good idea. But there isn’t some great hidden solution to improving your life presented here. 3 stars.
Thanks to Atria Books and NetGalley for a copy in exchange for my honest review.
April 15, 2021
4.5. It's funny to see people take the advice in this book very personally. It's not a value judgement, it's Dallas's take on health, from his experience and research. I was lucky enough to receive an advanced readers copy. The review is based on that edition.
That being said, the book serves as a bit of a wake up call for many of the ways we're not living in tune with the way we evolved. It's a lot of information about things like the light, sleep, exercise, nutrition, and social connection. I think it's a very helpful way to think about overall health. It's a useful framework. If you've been following Dallas's work post-Whole30, you'll probably find this book very helpful. It's definitely given me a lot to think about this autumn.
That being said, the book serves as a bit of a wake up call for many of the ways we're not living in tune with the way we evolved. It's a lot of information about things like the light, sleep, exercise, nutrition, and social connection. I think it's a very helpful way to think about overall health. It's a useful framework. If you've been following Dallas's work post-Whole30, you'll probably find this book very helpful. It's definitely given me a lot to think about this autumn.
July 23, 2024
"The Four Season Solution" by Dallas Hartwig presents his version of a holistic approach to health and wellness based on the natural rhythms of the seasons. Hartwig advocates for a lifestyle that aligns with these cycles to achieve balance and well-being.
Hartwig lays his case that our modern lifestyles are so disconnected form the natural rhythms that our physical, mental and emotional health are at risk. He breaks down the main pillars of our health as Sleep, Food, Movement and Connection and ties his process to each and everyone of them.
While it is easy to agree with Hartwig that our health is multifaceted and interconnected, one has to be aware that many of his methods are not adaptable in modern society. This reviewer could not sleep until daylight woke me up in the ‘winter’ and still be able to hold a job. Can more balanced and fulfilling existences be achieved, of course even with minor tweaks, but it would be difficult to embrace the entire concept.
Fundamentally our modern society, according to Hartwig, is stuck in perpetual summer. Excesses of food, stimuli, activities, exercise and the consumption of everything. He recommends we all ‘reset’ to the downtime and recovery of Fall and Winter by shedding excesses, partaking in high protein and starchy foods (we should eat fresh from what is available at the time from local farmers’ markets, no processed foods nor out of season –true for every season) with weight exercises as opposed to aerobic. Yes, for each season Hartwig provides the adjustments needed for our health as even our fitness should reflect the different times of the year as does our need for community and meaningful relationships.
Hartwig mentions Maslow’s Hierarchy of Needs several times as a premise that our needs vary at different times to which this reviewer feels he did not explain the levels enough nor illustrate beyond the lowest two the most. It is confusing if Hartwig envisions people aching the spring to winter of their lives every year and yet the last section of the book reflects the season cycles of our entire lives. He assumes if we have meaning, purpose, social interconnectedness, self-knowledge, and self-acceptance and have a sense of contribution beyond our lifetimes, death loses its menacing fearful overtones. If you have a sense of purpose, you have the most peace when you die. Is this his interpretation of Maslow’s theory? Perhaps he had to adjust for the book’s page length (despite the continual repetitive comments and phraseology – the editor should have tightened up that ---oh, and caught the books not boots on page 94) and could not explain self-actualization as fully as needed.
General Comments:
Winter: A time for rest and introspection, focusing on sleep, reflection, and slower, restorative activities.
Spring: A season of renewal and growth, encouraging lighter, more active pursuits and fresh, vibrant foods.
Summer: A period of peak activity and social engagement, with an emphasis on outdoor activities and abundant, nutrient-dense foods.
Fall: A time to harvest and prepare, focusing on grounding activities, hearty foods, and strengthening social bonds.
Hartwig offers several personal anecdotes to stress his views.
Hartwig does offers strategies for fostering meaningful relationships and a sense of belonging.
A helpful Appendix gives a list of foods for each season.
How can I make my bedroom completely dark and yet wake up to natural sunlight?
A reader may be hard-pressed to embrace all of the ideas within this book, but there are many tips and practical solutions for achieving even small, healthy changes in his/her life
Hartwig lays his case that our modern lifestyles are so disconnected form the natural rhythms that our physical, mental and emotional health are at risk. He breaks down the main pillars of our health as Sleep, Food, Movement and Connection and ties his process to each and everyone of them.
While it is easy to agree with Hartwig that our health is multifaceted and interconnected, one has to be aware that many of his methods are not adaptable in modern society. This reviewer could not sleep until daylight woke me up in the ‘winter’ and still be able to hold a job. Can more balanced and fulfilling existences be achieved, of course even with minor tweaks, but it would be difficult to embrace the entire concept.
Fundamentally our modern society, according to Hartwig, is stuck in perpetual summer. Excesses of food, stimuli, activities, exercise and the consumption of everything. He recommends we all ‘reset’ to the downtime and recovery of Fall and Winter by shedding excesses, partaking in high protein and starchy foods (we should eat fresh from what is available at the time from local farmers’ markets, no processed foods nor out of season –true for every season) with weight exercises as opposed to aerobic. Yes, for each season Hartwig provides the adjustments needed for our health as even our fitness should reflect the different times of the year as does our need for community and meaningful relationships.
Hartwig mentions Maslow’s Hierarchy of Needs several times as a premise that our needs vary at different times to which this reviewer feels he did not explain the levels enough nor illustrate beyond the lowest two the most. It is confusing if Hartwig envisions people aching the spring to winter of their lives every year and yet the last section of the book reflects the season cycles of our entire lives. He assumes if we have meaning, purpose, social interconnectedness, self-knowledge, and self-acceptance and have a sense of contribution beyond our lifetimes, death loses its menacing fearful overtones. If you have a sense of purpose, you have the most peace when you die. Is this his interpretation of Maslow’s theory? Perhaps he had to adjust for the book’s page length (despite the continual repetitive comments and phraseology – the editor should have tightened up that ---oh, and caught the books not boots on page 94) and could not explain self-actualization as fully as needed.
General Comments:
Winter: A time for rest and introspection, focusing on sleep, reflection, and slower, restorative activities.
Spring: A season of renewal and growth, encouraging lighter, more active pursuits and fresh, vibrant foods.
Summer: A period of peak activity and social engagement, with an emphasis on outdoor activities and abundant, nutrient-dense foods.
Fall: A time to harvest and prepare, focusing on grounding activities, hearty foods, and strengthening social bonds.
Hartwig offers several personal anecdotes to stress his views.
Hartwig does offers strategies for fostering meaningful relationships and a sense of belonging.
A helpful Appendix gives a list of foods for each season.
How can I make my bedroom completely dark and yet wake up to natural sunlight?
A reader may be hard-pressed to embrace all of the ideas within this book, but there are many tips and practical solutions for achieving even small, healthy changes in his/her life
June 5, 2023
There are so many reasons why I love this book. Dallas explains things going on in our society that I’ve been thinking about for a really long time and I’m glad to see that it’s not just me. I find myself constantly telling my friends and family that our society is working too hard in jobs they aren’t even passionate about. EVERYTHING should be in moderation- even if you do love what you do. Everyone should have a chunk of time during their day to be available for a true, non surface level connection with another human being. If you don’t want the time to connect, maybe you want the time to take care of your mental health. Either way, we need more down time. Some of my friends say they can’t imagine a world like that being possible. One friend even told me recently that if people had more free time in their day, they would “just sit around and scroll on their phones.” And maybe they would…at first. But then when they see their neighbor with some free time, they might actually be able to get to know them and make a connection without feeling rushed. Take retired people for example…sure some of them are sitting at the casino or scrolling their phones too often, but most of them are living life to their fullest and taking care of their bodies.
The author writes- “Research shows us that contemporary Hunter-gathers actually have considerably more leisure time than we do in our modern, convenience-laden productivity-oriented society.”
Things for seasonal living
1. Food-Eat local and seasonal
2. Sleep-Adjusting bedtimes to length of sunlight
3. Movement-Adjust physical activity to seasons :build muscle in winter, condition in summer. He recommends doing as much outside as possible, even your at home exercises
4. Socially expand during summer, contract in winter
Can I just say Read chapter 5! People matter most-
Dallas writes about the Great Separation. Humans seeing themselves as separate from the earth. Trying to dominate by devising political structures, property ownership, systems for knowledge and divisions of labor. Moving from living in multigenerational housing to living next to strangers
We are living in a society that is obsessed with “growth” and “progress” Dallas writes: “But at what price? We did MORE work to produce LESS -nourishing food, and had LESS free time to talk, make music, dance, be playful, or simply relax.”
On rituals Baya Voce says “Don’t do something new: Find something you’re already doing with your friends and families, you’re intimate relationships, or within your communities, and do that over and over again.”
Rituals help us automate what we know is good for our soul so that when we are going through times of stress, we can continue to take care of ourselves. For example, I now occasionally exercise at home through zoom. If I am running late and can’t join the class in person, I have that option. If I twist my ankle, I know that I have a ritual where I do my mat stretching and meditation. That way I don’t fully fall out of practice of it. Same with friends. If you can see them once a month for dinner when you are on your 40’s, you might have a chance at seeing them once a week when you are both retired!
This book was great. I have tried eating seasonally before and it was too much work for me. I just focus on eating as healthy as I can, give my body what sounds good at the moment and call it a day.
The author writes- “Research shows us that contemporary Hunter-gathers actually have considerably more leisure time than we do in our modern, convenience-laden productivity-oriented society.”
Things for seasonal living
1. Food-Eat local and seasonal
2. Sleep-Adjusting bedtimes to length of sunlight
3. Movement-Adjust physical activity to seasons :build muscle in winter, condition in summer. He recommends doing as much outside as possible, even your at home exercises
4. Socially expand during summer, contract in winter
Can I just say Read chapter 5! People matter most-
Dallas writes about the Great Separation. Humans seeing themselves as separate from the earth. Trying to dominate by devising political structures, property ownership, systems for knowledge and divisions of labor. Moving from living in multigenerational housing to living next to strangers
We are living in a society that is obsessed with “growth” and “progress” Dallas writes: “But at what price? We did MORE work to produce LESS -nourishing food, and had LESS free time to talk, make music, dance, be playful, or simply relax.”
On rituals Baya Voce says “Don’t do something new: Find something you’re already doing with your friends and families, you’re intimate relationships, or within your communities, and do that over and over again.”
Rituals help us automate what we know is good for our soul so that when we are going through times of stress, we can continue to take care of ourselves. For example, I now occasionally exercise at home through zoom. If I am running late and can’t join the class in person, I have that option. If I twist my ankle, I know that I have a ritual where I do my mat stretching and meditation. That way I don’t fully fall out of practice of it. Same with friends. If you can see them once a month for dinner when you are on your 40’s, you might have a chance at seeing them once a week when you are both retired!
This book was great. I have tried eating seasonally before and it was too much work for me. I just focus on eating as healthy as I can, give my body what sounds good at the moment and call it a day.
November 8, 2021
REALLY wanted to like this book. I love Whole30 and I love seasonality - I already try to eat seasonally and have activities planned based on the season. There were a lot of parts I liked in this book and a lot I didn't.
I didn't like: the pseudoscience of what our ancestors ate. Logically it makes sense that fruit/veg were most plentiful in the summer and the high carb intake worked well for the summer "expansion," but I don't agree with fall and winter being more low carb/high fat. My family eats a lot of apples, sweet potatoes, potatoes, winter squash, etc in the fall/winter - those foods are pretty seasonal! I think the author's focus on cycling high/low carbs with the season made this argument pretty illogical. There were also other statements that were not backed up by scientific evidence but sadly I did not write them down.... but it bothered me that the author made these claims as if it was fact vs his opinion.
I was meh about: cycling our activities. I agree that we should add more movement to our lives daily - parking farther away or not driving at all and walking/biking instead; taking the stairs; etc - but I love the lifting/running program that's been a staple for me for years. I think instead of changing it to the author's extreme, I'll just reevaluate each season on what to focus on - though since I prefer to run in cold weather, my desire to focus on running during the winter and lifting during the summer is opposite to his recommendations...
I liked: the description of most people's day-to-day as the "summer mindset." I totally agree with this and felt it pre-pandemic and was in the process of culling/focusing my activities before it was done for me in an extreme way thanks to the stay at home orders! I love the idea of summer being a time/season for branching out into new (potentially shallow) relationships, and then determining which relationships to nurture through the fall/winter. This will definitely be something I take away from the book. I also like the idea of balancing my kid's activities in a seasonal way - maybe fall/winter have minimal activities (or activities as a family) while spring/summer are more for them to learn new things independently/with new friends (after school classes etc). I want my kids to experience many different things to see what they like but I worry about burn out, and this gives me some comfort that I can help them experience new activities while also having a period of rest.
I also liked: the application of seasonality to years of one's life - I am definitely in the throws of summer and I worry about what it will be like as my kids age and leave the house - will my husband and I be lonely without a house full of kids? I think that will be inevitable but considering it through the lens of seasonality is a calming/thoughtful idea - as we pivot from summer to fall and have gratitude for and "harvest" all of the summer's work.
Writing this review made me change my initial rating from 3 to 4 stars. There was a lot in the book that I enjoyed and will remember and try to apply to my life.
I didn't like: the pseudoscience of what our ancestors ate. Logically it makes sense that fruit/veg were most plentiful in the summer and the high carb intake worked well for the summer "expansion," but I don't agree with fall and winter being more low carb/high fat. My family eats a lot of apples, sweet potatoes, potatoes, winter squash, etc in the fall/winter - those foods are pretty seasonal! I think the author's focus on cycling high/low carbs with the season made this argument pretty illogical. There were also other statements that were not backed up by scientific evidence but sadly I did not write them down.... but it bothered me that the author made these claims as if it was fact vs his opinion.
I was meh about: cycling our activities. I agree that we should add more movement to our lives daily - parking farther away or not driving at all and walking/biking instead; taking the stairs; etc - but I love the lifting/running program that's been a staple for me for years. I think instead of changing it to the author's extreme, I'll just reevaluate each season on what to focus on - though since I prefer to run in cold weather, my desire to focus on running during the winter and lifting during the summer is opposite to his recommendations...
I liked: the description of most people's day-to-day as the "summer mindset." I totally agree with this and felt it pre-pandemic and was in the process of culling/focusing my activities before it was done for me in an extreme way thanks to the stay at home orders! I love the idea of summer being a time/season for branching out into new (potentially shallow) relationships, and then determining which relationships to nurture through the fall/winter. This will definitely be something I take away from the book. I also like the idea of balancing my kid's activities in a seasonal way - maybe fall/winter have minimal activities (or activities as a family) while spring/summer are more for them to learn new things independently/with new friends (after school classes etc). I want my kids to experience many different things to see what they like but I worry about burn out, and this gives me some comfort that I can help them experience new activities while also having a period of rest.
I also liked: the application of seasonality to years of one's life - I am definitely in the throws of summer and I worry about what it will be like as my kids age and leave the house - will my husband and I be lonely without a house full of kids? I think that will be inevitable but considering it through the lens of seasonality is a calming/thoughtful idea - as we pivot from summer to fall and have gratitude for and "harvest" all of the summer's work.
Writing this review made me change my initial rating from 3 to 4 stars. There was a lot in the book that I enjoyed and will remember and try to apply to my life.
September 4, 2021
The Four-Season Premise would have been a more fitting title because much of the proposed "solution" is founded on personal opinion. There is some science in this book -- berries grow in the summer, for example -- and I don't dispute the essential argument that, just as our circadian rhythm means we're healthiest of we focus on certain activities at specific times of the day, seasonal adjustments to diet, exercise, and even spiritual practices are similarly beneficial. But Hartwig relies on himself as evidence in many cases, even explicitly dismissing the published literature in favor of his opinion at one point. And the final chapter, on the seasons that comprise our life cycle, comes off as especially rushed and unenlightening (examples: we slow down as we age; he wishes he'd had more sexual partner in his 20s).
My biggest beef with this book, however, is that it is written for an audience living in industrialized communities at a latitude with four approximately equal-length seasons with almost no acknowledgement of anyone else. Hartwig mentions long Nordic summer days and winter nights very briefly (in the context of seasonal affect disorder and other ways people can become out of balance with the seasons), but doesn't explain whether and how his Solution applies to people living at those extremes, nor to the millions who live on the equator. Should they remain in their exhausting summer seasons longer? Should circumpolar peoples hunker down in the supposedly restorative winter phase for a full half year? What happens when we forego summer and fall, or should shoulder seasons be forced into a few weeks for those of us near the poles or the tropics?
Worse, he erases people living in traditional societies as he decries the norms of his modern, urban North American life, equating "human" and "everyone" with lives defined by little exposure to the sun, excessive screen time, pressure to work long hours, living alone/away from family, and suburban commutes. He asserts that we've lost intergenerational connection -- apparently as a species -- with no understanding that in many cultures, intergenerational homes are still the norm (yes, even in cities -- urban migration is more than a few decades old), nor that in American cities (where he focuses his attention), housing prices are so inflated that intergenerational and extended-family living has gained popularity even among folks who didn't grow up with it.
This book would have been far more interesting and helpful if it had looked beyond the lives of the author's neighbors to people whose seasons aren't perfectly in line with his.
My biggest beef with this book, however, is that it is written for an audience living in industrialized communities at a latitude with four approximately equal-length seasons with almost no acknowledgement of anyone else. Hartwig mentions long Nordic summer days and winter nights very briefly (in the context of seasonal affect disorder and other ways people can become out of balance with the seasons), but doesn't explain whether and how his Solution applies to people living at those extremes, nor to the millions who live on the equator. Should they remain in their exhausting summer seasons longer? Should circumpolar peoples hunker down in the supposedly restorative winter phase for a full half year? What happens when we forego summer and fall, or should shoulder seasons be forced into a few weeks for those of us near the poles or the tropics?
Worse, he erases people living in traditional societies as he decries the norms of his modern, urban North American life, equating "human" and "everyone" with lives defined by little exposure to the sun, excessive screen time, pressure to work long hours, living alone/away from family, and suburban commutes. He asserts that we've lost intergenerational connection -- apparently as a species -- with no understanding that in many cultures, intergenerational homes are still the norm (yes, even in cities -- urban migration is more than a few decades old), nor that in American cities (where he focuses his attention), housing prices are so inflated that intergenerational and extended-family living has gained popularity even among folks who didn't grow up with it.
This book would have been far more interesting and helpful if it had looked beyond the lives of the author's neighbors to people whose seasons aren't perfectly in line with his.
August 9, 2020
I picked this up after hearing the author talk with Dr. Chatterjee on the podcast and the idea of seasonal living made sense to me.
This books focuses on the same things in life and health as Dr. Chatterjee does, such as food, movement, sleep and mind (human connection) but he discusses how our behaviour is meant to change, to slow down in winter so our bodies and mind can rest. However, modern life is all about living in an eternal summer, sleeping less, meeting new people and doing new things all the time, eating sweet things all year around and doing high intensity, long workouts all year around.
I really enjoyed the discussion about not only what kind of behaviour is suited for each season, but what we can change in our own behaviour in order to encourage seasonal living and help up to fall into a work-rest cycle rather than a constant work routine. The author does acknowledge that most people won't be able to go on full on seasonal living because work and surviving in a capitalist society. However he does make a point of saying there are certain things you can do to make your health a priority.
That said, as much as I enjoyed his book, I felt like he went off on a tangent by the end of the book. He started focusing on psychological revelations and epiphanies you can get when you let yourself rest and recharge (winter season) and then spent what felt like a quarter of the book on these. And while it was good to know and prepare for these kinds of downswings in mood in the colder months, I was more in this book for talk about lifestyle changes and what you can do even when you have to work night shifts or long hours.
Really enjoyed this book and the rationale behind it (if you listen to the audiobook, you'll miss the references and footnotes) but I felt like it wandered off the point by the end.
3.5 stars!
This books focuses on the same things in life and health as Dr. Chatterjee does, such as food, movement, sleep and mind (human connection) but he discusses how our behaviour is meant to change, to slow down in winter so our bodies and mind can rest. However, modern life is all about living in an eternal summer, sleeping less, meeting new people and doing new things all the time, eating sweet things all year around and doing high intensity, long workouts all year around.
I really enjoyed the discussion about not only what kind of behaviour is suited for each season, but what we can change in our own behaviour in order to encourage seasonal living and help up to fall into a work-rest cycle rather than a constant work routine. The author does acknowledge that most people won't be able to go on full on seasonal living because work and surviving in a capitalist society. However he does make a point of saying there are certain things you can do to make your health a priority.
That said, as much as I enjoyed his book, I felt like he went off on a tangent by the end of the book. He started focusing on psychological revelations and epiphanies you can get when you let yourself rest and recharge (winter season) and then spent what felt like a quarter of the book on these. And while it was good to know and prepare for these kinds of downswings in mood in the colder months, I was more in this book for talk about lifestyle changes and what you can do even when you have to work night shifts or long hours.
Really enjoyed this book and the rationale behind it (if you listen to the audiobook, you'll miss the references and footnotes) but I felt like it wandered off the point by the end.
3.5 stars!
April 1, 2020
"Rooted in ancestral health, yet designed for our busy, modern lives, The 4 Season Solution is a blueprint for not just eating better, but living better."
The premise of this book makes a lot of sense. Dallas discusses the manner in which our ancestors lived with regards to eating patterns, sleep, interpersonal connections, and movement/exercise. He discusses the 4 seasons and how the aforementioned 4 facets of living ebb and flow throughout the seasons.
I can only speak personally, but I feel that my life follows the patterns that he describes as a general rule. So, I don't feel his plan is all that far fetched. He does however, also discuss modern living and how that impedes ancestral living. Although he is able to find ways to make it work for him, there were often times when I shook my head thinking, "That will never work! Not in today's world." Overall impression is that his thoughts and ideas make perfect sense. Unfortunately, living in modern America, it's very challenging to implement his plan and stick to it.
The premise of this book makes a lot of sense. Dallas discusses the manner in which our ancestors lived with regards to eating patterns, sleep, interpersonal connections, and movement/exercise. He discusses the 4 seasons and how the aforementioned 4 facets of living ebb and flow throughout the seasons.
I can only speak personally, but I feel that my life follows the patterns that he describes as a general rule. So, I don't feel his plan is all that far fetched. He does however, also discuss modern living and how that impedes ancestral living. Although he is able to find ways to make it work for him, there were often times when I shook my head thinking, "That will never work! Not in today's world." Overall impression is that his thoughts and ideas make perfect sense. Unfortunately, living in modern America, it's very challenging to implement his plan and stick to it.
July 19, 2020
Pretty useless book - works much better as a summary than a full book, maybe because when he fleshes out the summary it’s revealed to be more just a personal opinion/experience thing and not anything based in research or proof. Really lost me when he described a “friend” he has whose daughter goes to look at nature with her dad by driving and with her mom by hiking... he says he’s pretty sure the girl will really appreciate the mom’s approach a lot more when she grows up... no evidence or examples or anything to back that up... and that’s about the level of information he presents throughout. Not necessarily “bad” opinions but anyone could come up with a lot of these thoughts on their own without a full on book... He could give a short TED talk on the seasonal aspect of life and get all of the relevant points across a lot simpler.
July 28, 2020
Three and a half stars rounded down. I really love the general idea of living seasonally and with intention. Taking care of yourself with proper sleep, nutrition, regular exercise and connecting with others improves your quality of life...this is not news, but I enjoyed considering how these things could be enhanced if you varied your healthstyle seasonally as well. At times the book gets a bit overwrought. Hartwig is seems very in love with his concept and sometimes I found his interpretations of how life fits in to a four season paradigm very forced. Not everyone thinks about the meaning of seasons in the same way. There are are cultural, regional and personal differences. Even so, there is only upside to taking Hatwig’s advice and implementing thoughtful positive change.
July 7, 2021
Really loved the ideas presented here. I did the whole Paleo thing years ago and I really like that Dallas states that it was never meant to be a long term diet. Just a reset. I had come to the same idea on my own, but it's nice to have it validated. Of course he still doesn't eat grains, legumes and a few other inflammatory foods, but he recommends you do your own research and figure out what your body doesn't handle well (hence doing a Whole 30) and eliminating those things for optimal health.
I also love the idea of taking seasonality beyond just food to relationships, exercise and attitude. I always feel like hunkering down and spending more time at home in the colder months and now it makes sense.
I also love the idea of taking seasonality beyond just food to relationships, exercise and attitude. I always feel like hunkering down and spending more time at home in the colder months and now it makes sense.
March 5, 2025
As someone who is passionate and well studied in the areas of holistic health and ancestral living, I found this book to be a good introduction. While a bit basic for my level of understanding, the author provides an excellent introduction to those who are newer to the topic. He introduces a multi-faceted approach without being overwhelming. He makes it clear that you can just start somewhere, adding more changes as the years progress.
While I am not new to this topic, I did find a lot of valuable reminders, tips, and even some new ideas on how to implement a more cyclical way of life. I also liked the idea of creating your own “long winters” outside of the seasons when you are in need of extra support.
It was a good read, I enjoyed it! If you’re looking to live more in tune, this is a great starting place.
While I am not new to this topic, I did find a lot of valuable reminders, tips, and even some new ideas on how to implement a more cyclical way of life. I also liked the idea of creating your own “long winters” outside of the seasons when you are in need of extra support.
It was a good read, I enjoyed it! If you’re looking to live more in tune, this is a great starting place.
March 14, 2020
I was lucky enough to win a copy of Hartwig's 4 Season Solution, and I loved it! I feel like the plan for feeling better and living well is more important than ever in 2020, and Hartwig's book details ways to achieve it in a thorough manner. Though I loved his book, the only reason I didn't give it 5 stars is due to the same complaint in other reviews; it's a very "my way or the highway" style. Although the forwardness and authoritative tone it created, it often felt demanding in the sense that, if I didn't do one thing listed, then I would not be successful in feeling better.
All in all, a great book for provoking and starting plans for your personal growth in 2020.
All in all, a great book for provoking and starting plans for your personal growth in 2020.
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