The Four Pillars quick-start guide
Free one-page PDF
The whole approach on a single page: medical care, low-carb nutrition, joyful movement, and mindful living, with the first three moves under each and the one question to ask yourself every week. Print it, stick it on the fridge, start tomorrow.
Why one page
Most people with diabetes already know more than they use. The problem is not information. It is having a small number of things to actually do, in an order that builds on itself. That is what this page is: three starting moves under each pillar, chosen because they changed my numbers first.
The guide is the what. The book Happy & Healthy with Diabetes and the on-demand course are the why and the how: which low-carb approach fits your life, what low-intensity exercise looks like on a Tuesday, how stress hormones move your glucose, and how to make your care team partners.
How I use it
Pick one pillar to start with. Do not try all four in week one.
Bring the medical-care column to your next appointment.
Review the weekly question every Sunday evening.
When a routine goes stale, come back and pick the next pillar.