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Jambo, I'm Julia.

The Four Pillar Plan summary

Easy to follow book filled with the basic fundamentals of how to lead a healthier life by making small, incremental changes. The book is split into 4 pillars:

  1. Relax
  2. Eat
  3. Move
  4. Sleep

Relax

  • Carve out 10 minutes of time just for you to chill and destress
  • Try to have one day a week when you don't look at any screens
  • Practice gratitude daily
  • Practice stillness daily
  • Use time at the dinner table to practice mindfulness when eating and reconnect with others

Eat

  • Cut out added sugar from your diet. Retrain your taste buds to be able to taste sweetness in food.
  • Eat as many different types of plants as possible, of different colours, to feed your gut microbiome.
  • Introduce daily micro-fasts. Try to eat within a time-restricted window of 12 hours or less.
  • Drink more water (8 glasses)
  • Eat whole foods

Move

  • Walk whenever possible. Don't do "exercise", but make movement a natural part of your life.
  • Lift 2x a week. Weight lift 2x a week.
  • Do glute exercises daily to counteract all the daily sitting.

Sleep

  • Make your bedroom absolutely dark
  • Upon waking, spend time immediately in direct sunlight (20 mins)
  • Create a bedtime routine. Start winding down 90 mins to 2 hours before going to bed. Limit screens, including TV and don't eat or do exercise too close to bedtime.
  • Don't engage in emotionally taxing conversations or activities before bed
  • Stop drinking caffeine at noon.

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