Discover the 4 Pillars of Health

health and wellness Nov 11, 2021

In my latest episode of Rock Bottom Wellness, I welcome Dr. Orlena, whose life’s work is dedicated to helping busy women create their healthiest, most amazing selves. I’m excited to share her insights with you, particularly on the Four Pillars of Wellness that she teachers to her clients.

Originally a pediatric doctor in the UK, Dr. Orlena made the choice to move to Spain with her family about 10 years ago. As she followed her calling for a slower pace of life, Dr. Orlena launched a blog called Snotty Noses, which focused on children’s health.

With four young children at home, including a set of twins, Dr. Orlena discovered firsthand what it was like to try and encourage healthy eating habits for her children, who were “slightly picky eaters,” she says. Eventually, that effort morphed into supporting mothers, who are often leading the way in terms of healthy eating for the family.

Four Pillars of Wellness

A big part of that effort is helping mothers create routines, habits, and systems that are easy, fun, and able to be seamlessly integrated into a busy day-to-day life. Through her Four Pillars of Wellness program, Dr. Orlena makes health a family affair, helping mothers achieve and maintain their ideal weight while teaching children healthy eating habits of their own.

Ultimately, the goal is to make sure families are getting the nutrition they need — even the picky eaters in the bunch — so that everyone has the tools they need to make the best choices for their health.

Be sure to listen to the complete podcast episode so you don’t miss any of Dr. Orlena’s insights, but here’s a glimpse at the four pillars she teaches:

  1. Nutrition: The goal is “loving, healthy eating,” with a focus on a plant-based, Mediterranean-style diet. There’s flexibility to include the foods you enjoy, such as meat, dairy, and some carbohydrates, but you’re mainly eating fruits, vegetables, whole grains, lentils, nuts, seeds, and extra virgin olive oil.
  2. Exercise: Feeling fit and fabulous starts with finding joy in moving your body and making a habit out of it. Exercise releases feel-good endorphins, improves your overall health, and boosts energy — something every mom needs.
  3. Sleep: We know sleep is good for us. We know lack of sleep makes us grumpy, less productive, and more likely to make poor food choices. Science concurs: Research has shown that good quality sleep benefits your long-term health, weight-loss efforts, productivity, and much more.
  4. Emotional wellness: This pillar, which also encompasses stress, ties everything together. Chronic stress can derail your efforts, contributing to weight gain and other problems. With focused efforts to care for your emotional health, you’ll have greater overall success with all four pillars.

Small Habits Add Up

The thing I love about Dr. Orlena’s program is its built-in flexibility. It's not so rigid and undoable that you’ll start breaking the “rules”; instead, you get to focus on building small habits that add up to amazing results over time.

Head over to Dr. Orlena’s website here to get your own copy of her Road Map, so you can plan your fun, easy journey to Healthy Amazing You.

Simple yet powerful, Dr. Orlena’s four pillars give you a taste of the type of content you’ll find in the Rock Bottom Wellness podcast, along with my blog, book, and other media. Be sure to subscribe to the podcast so that you don't miss a single episode.

p.s. Sign up for your free seven-day fresh start healthy eating plan at


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