Save the date for a presentation by Dr Michaela Gaither PT on Thursday, November 5. PWR!, BIG LSVT, BIG for Life Provider for Parkinson’s Disease and other neurological conditions
Transform your days into vibrant, productive experiences with simple, science-backed tweaks. This schedule focuses on hydration, nutrition, movement, mindfulness and rest to boost energy, health and longevity. Small changes attached to your existing routines lead to big wins—start today for optimal life quality!
Date to Start: Today is the best day to kick things off!
Morning Kickstart (Wake-Up to Mid-Morning) Rise with intention and set a positive tone for the day. Good sleep habits begin here, so aim for consistency in your wake-up time.
Hydration
- First Thing: Drink a full glass of water paired with an apple (or fresh fruit) to hydrate deeply and kickstart your system. Track your daily water intake—if you don’t know it, you’re probably not getting enough! (Add electrolyte).
Sunrise Ritual
- (Two to 10 minutes): Step outside or near a window to gaze at the natural sunrise. Take five deep breaths, place your hand on your heart, visualize oxygen and circulation flowing into your heart and focus on gratitude—send it out into the universe!
Caffeine Timing:
- Wait about one hour after waking to have your coffee or tea. This prevents the 3 p.m. energy crash. Boost joint and bone health by adding collagen, or dark chocolate. If sweetening, use allulose for a healthier option. (Mushroom nootropics, ie. Lion’s Mane )
Nutrition Boost
- : Incorporate 2 tablespoons of chia seeds soaked in 1 cup of liquid or yogurt for at least 30 minutes. It’s packed with Omega-3s, protein and anti-inflammatory benefits—perfect for regulating your day.
Midday Momentum
(Late Morning to Afternoon) Build energy with balanced fueling, movement, and mental recharge. Spread these habits to maintain steady glucose levels and avoid spikes.
Nutrition Strategy:
- Distribute protein evenly throughout the day, especially after any effort or exercise, add creatine after activity or exercise. When eating meals, stack in this order: Protein first (marine sources like fish are ideal, are more beneficial for Parkinson’s), then veggies or fruit, (dark fruits help retain neurological function) followed by carbs to minimize blood sugar spikes. Consider intermittent fasting by extending your overnight fast into morning or evening. (Autophagy cleans cells and neurons) (some calcium for bones, soy milk, Greek yogurt, ricotta cheese, hard aged cheeses). See the PowerPoint link for Parkinson’s nutrition.
Exercise Integration
- : Aim for 150 minutes of moderate activity per week (like brisk then slow change walking) plus some vigorous bursts—do it intermittently for increased muscle and mood benefit. Even short walks count! Add a few minutes of mindfulness or socializing to keep things fun and connected.
Overcoming Blockers
- : Watch for mini negative habits or self-sabotage from resistance to change. If you slip, don’t catastrophize—just hop back on track with optimism, resilience, grit and a dash of humor for strong mental health!
Evening Wind-Down (Late Afternoon to Bedtime) Wrap up strong to support recovery and set up tomorrow’s success. Focus on muscle repair and quality rest. A warm cup of bone broth contains glycine which helps deeper and longer sleep.
Pre-Bed Fuel
- : Feed your muscles with a light protein snack before bed to promote overnight building and repair.
Sleep Hygiene Essentials
- : Good sleep starts in the morning but thrives with evening routines. Create a dark, cool room with a comfortable pillow. Wind down by lowering your heart rate—try reading, light stretching or relaxation techniques. Maintain regularity in your bedtime for the best results.
Team Support:
- Enlist your “team”—family, friends, neighbors, club members or healthcare providers—to cheer you on and hold you accountable.
Project Deliverables & Long-Term Wins By attaching these small tweaks to your current routines, you’ll achieve sustainable success. Expect improved energy, better health markers and enhanced longevity. Track progress weekly, celebrate wins and adjust as needed—your best days are ahead!
PowerPoint Presentation: pmdalliance.org/wp-content/uploads/2025/08/2025.08.27-using-the-pro-21-diet-to-slow-parkinsons-progression-slides.pdf
Plans floated to reopen San Manuel Mine as part of regional copper development
