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The 4 Pillar Plan: How to Relax, Eat, Move and Sleep Your Way to a Longer, Healthier Life

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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: Everyone has the opportunity to live and feel better and in his Sunday Times bestselling book, The 4 Pillar Plan, BBC One's Dr Rangan Chatterjee creates an easily accessible plan for taking control of your health and your life. Sentence-Summary: The 4 Pillar Plan is your guide to the right diet, exercise, relaxation, and sleep decisions that will improve your health dramatically. One particularly beneficial bacterium is Akkermansia muciniphila, which feeds on onions, garlic, leeks, artichokes, yams, bananas, Brussels sprouts, etc.

4 Pillar Plan by Dr Rangan Chatterjee | Waterstones The 4 Pillar Plan by Dr Rangan Chatterjee | Waterstones

Additionally, trying some simple strength-training exercises can help. These don’t have to be strenuous or time-consuming. They can be as easy as doing a few lunges, push-ups, or squats on your break at work. Lesson 3: Quality of sleep is a vital component of overall health that you may be overlooking. 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.Things to Expect at the Ultimate Sing-Along Extravaganza with MASSAOKE at G Live Guildford Friday 22nd September

The 4 Pillar Plan by Dr Rangan Chatterjee | Waterstones

Glute exercises give your body no option but to switch your glutes on. I do two minutes of glute exercises every morning while my coffee is brewing. It sets me up for the day. I can feel myself walking better.” While The 4 Pillar Plan is a guide tailored to individuals, you can’t help wondering how the highly stressed National Health Service would be affected by all of us making small lifestyle improvements. Chatterjee is evangelical on this point too. “I believe the NHS is unsustainable unless we take the weight of lifestyle-driven illness off it. It doesn’t matter which political party comes in, or who pledges this million or that billion, the reality is that the NHS is creaking. And the reason is that modern society is driving ill-health. Nowhere in The 4 Pillar Plan do we sense a doctor’s wagging finger, warning us how little alcohol we should be drinking, or to cut out the chocolate bars. This is deliberate. “I don’t feel it’s my job to tell people what to do,” says Chatterjee. “I’ve never told a patient to give up smoking. My job, if they ask me, is to tell them what smoking is doing to them. The way we’re living our modern lifestyles is causing us a lot of problems: stress is the biggest health issue we face today. But this is not about blaming anyone. I think many of us are unwittingly doing things on a daily basis without realising the impact it’s having on our health. What I’m trying to do with the book is to give people the information they need to make choices based on knowledge. I want people to understand that, by and large, they are the architects of their own health.” With our highly stressed lives in mind, the book purposely begins with the Relax chapter. “I live and breathe this stuff but, as I freely admit in the book, although I exercise and eat really well, the Relax pillar is my weak spot,” says Chatterjee. 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.

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. Now you don't have to host Dr Chatterjee in the spare room to get the benefit of his wisdom: in The Four Pillar Plan he lays out the small ways we can improve our wellbeing in four key areas - relaxation, food, movement and sleep -- Radio Times He teaches us 3-4-5 breathing, breathing in for 3 seconds, holding our breath for 4 seconds and breathing out for 5 seconds. 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.

4 Pillar Plan - Penguin Books UK The 4 Pillar Plan - Penguin Books UK

The NHS Long-Term Plan highlights how advanced clinical practice is central to helping transform service delivery and better meet local health needs by providing enhanced capacity, capability, productivity and efficiency within multi-professional teams. Try to eat at least 5 portions of vegetables every day– ideally of 5 colours. This is important because these contain chemicals called phytonutrients which help our hearts, fight cancer cells and reverse brain ageing. Good sources include broccoli, red onions, asparagus, carrots and olives. Improving supply to meet service needs – expanding advanced clinical practice routes and developing the levels prior to and beyond this level of practice This is just a moment in the day when you press the pause button,” says Chatterjee. “Try starting with just two minutes of meditation a day. That daily practice will start to have a massive impact on your overall health.Prioritize mindfulness meditation - do it for 10 minutes every night as the first step of my bedtime routine. The 4 Pillar Plan is a great book that everybody needs to read! I’ve always known that diet, exercise, and rest were important, but some of these lessons are new to me. I’m excited to try them out and improve my health and energy! Who would I recommend The 4 Pillar Plan summary to?

Pillar Plan: How to Relax, Eat, Move and BIBLIO | The Four Pillar Plan: How to Relax, Eat, Move and

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. We’re also provided with valuable exercises to wake up our glutes. (I’ve learnt the word “glutes” from Rangan.)Most people who are having trouble are doing something in their everyday lifestyles that’s affecting their ability to sleep,” says Chatterjee. Be conscious to maintain my food intake within a 12-hour window. Delay breakfast if I happened to have a later dinner. The Promise sets out, in their own words, what our NHS people in many different healthcare roles and organisations have said would make the greatest difference to them in their working lives.

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