Dr. Rangan Chatterjee

The "Four Pillar" Doctor — Food, Movement, Sleep, Relaxation

The Story

What if your food struggles weren't really about food at all? What if the reason you crave junk food after practice is because you stayed up too late scrolling your phone? Or the reason you can't digest your pre-game meal is because you're too stressed?

Dr. Rangan Chatterjee, a British physician who has spent 20+ years treating patients, discovered that nutrition can't be separated from the rest of life. His "Four Pillar Plan" shows how sleep, stress, movement, and food all connect—and why fixing one area often solves problems in another.

Who is Dr. Rangan Chatterjee?

Dr. Rangan Chatterjee is a practicing GP (General Practitioner) in the UK with an immunology degree from the University of Edinburgh. He's a member of the Royal College of Physicians and the Royal College of General Practitioners, and now serves as Professor of Health Education at Chester Medical School.

His approach, which he calls "Progressive Medicine," focuses on root causes rather than just treating symptoms. He hosts Europe's most-listened-to health podcast, Feel Better, Live More, and starred in the BBC series Doctor in the House, where he lived with families and helped reverse conditions like type 2 diabetes through lifestyle changes.

The Four Pillars

Pillar	Why It Matters
Food	What and when you eat affects gut health and energy
Movement	Not just exercise—consistent daily activity matters most
Sleep	Poor sleep sabotages your willpower and hormone balance
Relaxation	Chronic stress shuts down digestion and drives cravings

What ISP Students Learn

From Dr. Chatterjee's framework, ISP students discover:

1. You Can't Out-Nutrition Bad Sleep

Sleep deprivation increases ghrelin (hunger hormone) and suppresses leptin (fullness hormone). That's why you crave sugar when you're tired—it's not weakness, it's biology.

2. Stress Blocks Digestion

Eating while stressed (checking your phone, worrying about a game) means your body can't properly absorb nutrients. "You are not what you eat—you are what you digest and absorb."

3. The Rainbow Chart

Different colored plants feed different gut bacteria. Eating a "rainbow" of vegetables ensures a diverse, healthy microbiome.

Color	Foods	Key Benefits
Red	Tomatoes, red peppers, beets	Lycopene, heart health
Orange	Carrots, sweet potatoes	Beta-carotene, immunity
Yellow	Squash, corn, bananas	Vitamin C, digestion
Green	Leafy greens, broccoli	Fiber, detoxification
Blue/Purple	Berries, eggplant	Anthocyanins, brain health

4. Time-Restricted Eating

When you eat matters. A 12-hour eating window (e.g., 7am-7pm) gives your body time to rest, repair, and process food properly.

5. The 3Ds for Cravings

When a craving hits: Delay (wait 15 minutes), Distract (do something else), Drink (often thirst mimics hunger).

Key Takeaways

Principle	Application for Student-Athletes
Fix sleep first	Before overhauling your diet, prioritize 8+ hours of sleep
Eat the rainbow	Aim for 5+ different colored vegetables daily
Calm before meals	Take 3 deep breaths before eating to activate digestion
Move throughout the day	Don't just exercise—take walks, use stairs, stay active
Eating window	Try to keep eating within a 12-hour window

How This Shows Up at ISP

At Iowa Sports Prep, we apply Dr. Chatterjee's integrated approach:

Sleep education — Understanding how rest affects nutrition and performance
Stress management — Breathing techniques and relaxation as part of athletic training
Gut health focus — Teaching the microbiome's role in immunity and energy
Mindful eating — Encouraging meals without screens when possible
Whole-person coaching — Recognizing that nutrition problems often have non-food solutions