In 'The Four Pillar Plan', Dr. Rangan Chatterjee presents a holistic approach to health by dividing his lifestyle prescription into four pillars: Relax, Eat, Move, and Sleep. Each pillar is sub-divided into five interventions designed to provide small, realistic steps towards better health. The book emphasizes the importance of balance across all four areas and is backed by science and case studies. It includes practical, non-preachy advice and features inspiring photographs and clear illustrations, making it an easy and enjoyable read. Dr. Chatterjee's approach is centered on making small, achievable changes to daily habits, rather than drastic overhauls, and is aimed at helping readers improve their overall well-being and avoid lifestyle-driven illnesses.
In this book, Dr. Rangan Chatterjee reveals how to make positive change that actually lasts. He identifies nine hidden ways day-to-day life causes soothing habits and provides simple techniques for responding to them consciously. By blending ancient philosophy with a deep understanding of health, Chatterjee offers a personalized approach to reduce reliance on the chaotic outside world, helping readers unlock true, long-lasting health and happiness.
Are you stuck in a relentless cycle of stress that’s draining your energy and joy? Burnout isn’t just about feeling tired—it’s a chronic state that rewires your body and mind, often without you realizing it.
In this episode of Extend, I sit down with Dr. Rangan Chatterjee, a trailblazer in functional medicine and best-selling author, to explore how modern life has hijacked our stress response systems. Together, we unpack why today’s constant pressures—from overflowing inboxes to endless social media scrolling—are leaving so many of us overwhelmed and disconnected from our true selves.
We dive into Dr. Chatterjee powerful strategies for addressing burnout, including the surprising benefits of micro-habits like a 5-minute workout or a tea ritual. We also discuss the profound impact of aligning your daily actions with your core values and how these practices can transform your well-being.
Dr. Rangan Chatterjee is a globally recognized pioneer in functional medicine, the author of six best-selling books, including Make Change Last, and the host of the widely celebrated Feel Better, Live More podcast, which has over 250 million downloads. With over two decades of clinical experience, he has empowered millions to take control of their health through practical, sustainable lifestyle changes.
We Also Discuss:
(00:02) Functional Medicine Foundations (11:55) Understanding and Combating Burnout (23:11) Creating Sustainable Health Routines (50:37) The Power of Intentional Living (01:47:14) Personalized Health and Data (01:06:46) Transforming Health Through Self-Discovery (02:25:37) Rethinking Healthcare and Advocacy (02:33:23) Revolutionizing Health With Functional Medicine
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Learn more about Dr. Shah:
Website: https://www.drshah.com/
Clinic: https://www.next-health.com/
Instagram: https://www.instagram.com/darshanshahmd/
Learn more about Dr. Rangan Chatterjee:
Website: https://drchatterjee.com/ Instagram: https://www.instagram.com/drchatterjee
Extend Podcast with Darshan Shah, MD 
