Live a Little More Happy and Healthy

Excerpts from:, “The 4 Pillar Plan: How to Relax, Eat, Move and Sleep Your Way to a Longer, Healthier Life” Rangan Chatterjee


Fifteen minutes of me-time every day

Eat one meal per day around a table without an e-device

Keep gratitude journal

A daily practice of stillness


De-normalize sugar (and retrain your taste buds)

Eat all your food within a ten-hour window

Drink eight glasses of water each day

Unprocessed your diet by avoiding food products with more than five ingredients


Walk 10,000 steps everyday

Twice a week do a form of strength training

Twice a week do a form of high -intensity interval training

Daily movement breaks


Create an environment of absolute darkness

Spend at least ten to fifteen minutes outside every morning

Create a bedtime routine

Enjoy your caffeine before noon

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