Framingham, MA, USA




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4 Pillars Cheat Sheet

November 22, 2019

I wrote some lengthy posts a few months ago about the four steps to take control of your health. Hopefully those


resonated, but, if you’re looking for a cliff notes version, you’ve come to the right place.


  1. Eliminate grains, sugar, and seed oils. Forget macronutrient ratios, keto, and everything else. If you stop eating these foods, your health will improve immensely.

  2. Dial in your sleep. Every single thing our bodies do work better when we have adequate sleep. Get at least 8 hours every night, and watch how much better you feel.

  3. Trade gym time for movement time. Keeping track of calories burned on your favorite cardio equipment will do very little to improve your body composition. Go outside and go for more walks, and when you do “work out,” do it harder for a much shorter time. This might mean lifting weights, sprinting, or dropping down for max pushups, but make your cardio slower and longer and make your gym time harder and shorter.

  4. Manage stress. Use therapy, mindfulness, sleep, supplements, or whatever other tools you need to get control of the stress in your life. It makes you healthier, sure, but you’ll feel better when you are immune to stress as well.


From my perspective, after this it’s just tweaks and honing in on your goals.


Let me know what you think. What am I missing?

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