Dr. Rangan Chatterjee's approach to health and disease prevention centers around four fundamental pillars that work in harmony to create optimal wellness:

The Four Pillars

Relaxation
- Practice daily me-time
- Implement a weekly screen-free Sabbath
- Keep a gratitude journal
- Create daily moments of stillness
- Eat one meal per day around a table without devices

Eating
- De-normalize sugar and retrain taste buds
- Consume five different colored vegetables daily
- Practice time-restricted eating within a 12-hour window
- Drink eight glasses of water daily
- Avoid processed foods with more than five ingredients

Movement
- Walk 10,000 steps daily
- Perform strength training twice weekly
- Include high-intensity interval training twice weekly
- Practice "movement snacking" throughout the day
- Do daily glute exercises

Sleep
- Create a completely dark sleeping environment
- Spend 20 minutes outside each morning
- Establish a consistent bedtime routine
- Minimize emotional tension before bed
- Consume caffeine only before noon

Core Principles
The book emphasizes that health exists on a continuum, and 90% of health depends on environmental factors rather than genes]. Dr. Chatterjee's approach focuses on treating root causes rather than just suppressing symptoms. The program doesn't require immediate dramatic changes - you can implement changes gradually and still see significant improvements in health outcomes.

Scientific Foundation
The approach is particularly effective for addressing chronic conditions like type 2 diabetes, high blood pressure, depression, and autoimmune conditions. The method emphasizes the interconnected nature of body systems, acknowledging that health problems usually have multiple causes that need to be addressed holistically rather than in isolation.