The Four Pillars of Health

This website was developed for those that were looking for knowledge and support that allows to focus on life and its pleasures rather than constantly chasing after the trendy health products and services with flashy bells and whistles but no real value. You can begin by reading this introduction about the Four Pillars of Health and looking at the blog articles. Contact me for more information or to book an appointment.

Performance Lifestyle coaching simply means optimising lifestyle for peak performance, to be all we can be in life.

I have learned that in order to be at our best in all areas of life (intellectual, physical) we (from Olympic athletes to business leaders) have to balance the Four Pillars of Health (TM): Nutrition, Exercise, Recovery/Sleep and Mind. Any health issue (insomnia, weight problems, migraines, diabetes, etc.) and/or any performance problem (fatigue, burnout, lack of motivation, etc.) call for lifestyle optimisation. There is simply no other way. If you want a 'quick fix', a 'patch' for your problems, or simply some 'snake oil', you will not get it from here.

Building health is simple. The trick, as usual, is in the details. I have studied the field very hard from many different angles, for over 25 years in health and medicine, including six years of preventive  medicine and six years of sleep medicine. By now, I have learned a few tricks about how to 'connect the dots', which I would be happy to share with you.

The idea is to address the four pillars of your health: Nutrition, Exercise, Recovery/Sleep and Mind, that are deeply inter-connected. It's not possible to look into nutrition, for example, without taking exercise, recovery/sleep and mind into account. For example Michael Phelps gets 14,000 calories/day and it would look insane for an average person to eat that much. By the way, the fact that Michael Phelps has some serious mental health issues now, including recent rehab admission, is a clear indication of a likely mismatch between nutrition (inadequate), exercise (excessive), recovery/sleep (inadequate) and mind (mood and addiction problems).

I have developed the program for myself to perform as a neurosurgeon, which means 38 hour shifts with no sleep, and 10 days inside a hospital caring for very sick people in coma. I created the program to stay sane and to keep me healthy and happy.

Sooner or later everyone who wants to be healthy, will have to make a fundamental decision: move away from quick fixes, otherwise there will be disappointment, waste of time and resources. Human body isn't a car, we can't replace parts and have to be very gentle and careful.

There are multiple 'small' variables that have to be balanced. For example, lack of light for people living in Canada, or lack of vitamin B12 in vegans can easily become overlooked 'make it break it' points. People have to educate themselves because so many 'common sense' myths are simply wrong.


In my coaching business I work only with:

1. Highly motivated people, because it does take time and effort to overcome health obstacles and to build the foundation of wellbeing

2. People who have an open mind and are able to take new information in, albeit bit by bit, and to use it to their advantage

The coaching program is mainly delivered by Telehealth online, and it makes it flexible and convenient for the clients. You can get all of the information and do the work right from the comfort of your home. Initial part consists of four hourly weekly sessions with each of these dedicated to a detailed assessment of nutrition, exercise, recovery/sleep and mind. Be prepared to do a lot of 'home work' between the sessions (for example, you will have to keep a very detailed log of all the foods that you eat for at least a week and enter that into a computer program for analysis, as well as record your exercise activity, and many other 'small details' related to your lifestyle).

After the four sessions you should have a clear plan and strategy on how to tackle your lifestyle for optimal performance. In a few weeks after you start implementing the initial changes into your lifestyle you should start seeing improvement in your wellbeing. You should be making a significant progress in a few month. To fine tune things and to create an 'autopilot plan' for long term success can take up to one year. If you want more information about the program, please let us know.