Four Pillar Friday

Four Pillar Friday
Your weekly guide to thriving in every aspect of life—Physical, Mental, Spiritual, and Financial Wellness.

This Week’s Quote:
“Don’t get so busy making a living that you forget to make a life.”— Dolly Parton

Physical Wellness

Metabolic health is the foundation of how well our bodies function—from regulating blood sugar and blood pressure to managing cholesterol and body composition. It affects our energy, mood, focus, and long-term risk of chronic disease. Yet despite its importance, most people aren’t aware of how compromised their metabolic health may be.

According to a 2022 study published in the journal Metabolic Syndrome and Related Disorders, only 12% of American adults are considered metabolically healthy, meaning the vast majority are living with at least one metabolic risk factor—often without knowing it. Improving metabolic health doesn’t require perfection—it starts with consistent movement, nourishing food, quality sleep, and managing stress. Small shifts can make a meaningful impact over time.

Metabolic syndrome typically includes the presence of at least 2-3 of the following conditions:

Waist Circumference:

• Men: Greater than 40 inches
  • Women: Greater than 35 inches

Raised Blood Pressure: At least 130/85 mmHg

High Blood Sugar Levels: Fasting blood glucose of 100 mg/dL or more

Triglycerides: Level of 150 mg/dL or higher

HDL-Cholesterol:

• Men: Less than 40 mg/dL
• Women: Less than 50 mg/dL

This syndrome dramatically increases the risk for disease in ALL categories of the Four Horseman of Deat including Heart Disease, Cancer, Neurodegenerative Diseases, and Metabolic Disease:

• 140% increase in cardiovascular death
  • 56% increase in age-adjusted cancer risk
  • 37% increase in dementia
  • 58% increase in all-cause mortality
  • 99% increase in heart attack
  • 127% increase in stroke

Mental Wellness

Loneliness isn’t just a feeling—it’s a serious public health concern. According to the U.S. Surgeon General’s 2023 Advisory, more than 1 in 2 American adults report feeling lonely on a regular basis. What’s even more alarming is that chronic loneliness is now considered as harmful to long-term health as smoking 15 cigarettes a day. It’s linked to increased risks of heart disease, stroke, dementia, anxiety, and depression. In fact, the health impact of lacking strong social connection has also been compared to drinking 6 alcoholic drinks a day. As our lives become more digitally connected, real human connection is quietly fading—and with it, our collective well-being. This stat is a powerful reminder that investing in meaningful relationships isn’t just good for the soul—it’s essential for our health.

Financial Wellness

The term being used more frequently in financial circles—”radical uncertainty“—isn’t just a buzzword. It’s a reflection of the world we’re navigating right now, and this past week in the markets showed us exactly what it looks and feels like. From sharp declines to sudden rallies (as shown in the chart), we experienced a full spectrum of volatility, emotion, and unpredictability. But the truth is, this uncertainty isn’t new, it’s just louder. In moments like these, it becomes even more important to understand your emotional responses, stay grounded in what you can control, and resist the temptation to react impulsively. The most resilient investors don’t chase headlines. They anchor to their plan, stay disciplined, and trust the process. Radical uncertainty may be here to stay, but your clarity and commitment can be too.

Spiritual Wellness

Self-transcendence—the ability to move beyond the self and connect with something greater, whether it’s purpose, nature, community, or legacy—is increasingly recognized as a powerful driver of well-being.

One of the moments I truly understood self-transcendence came 11,000 feet above sea level—falling asleep under the colors of a sunset and waking at 3 a.m. to a sky full of stars. No noise. No distractions. Just the overwhelming realization that I’m one small human, living a life on a spinning ball, flying through a universe that might be infinite. It was humbling. And strangely comforting.

Research from The Journal of Positive Psychology shows that people who regularly experience self-transcendence—moments where they feel part of something greater than themselves—report significantly higher levels of purpose and well-being. These aren’t just spiritual highs; they ground us, expand us, and remind us how precious this all really is.

In a world constantly pulling us inward, maybe the most important thing we can do is look up.

Stay Connected:
What steps—big or small—are you taking in physical, mental, financial, and spiritual wellness? Maybe you pushed your limits in a workout, made a mindful financial choice, or found time for reflection.

We’d love to hear how you’re integrating Physical, Mental, Financial, and Spiritual Wellness into your week. Drop a comment, message us, or tag us—because growth happens when we show up and share the journey. And if this resonates with you, share it with someone who might find it meaningful.

Here’s to Living Richly,
The Journey Team