Dr. Michael Day

Morning sun 🌞 + Prayer 🙏🏼 + Breathing 🫁 : Are the perfect recipe for waking up the mind body and Spirit. Talking to patients tableside every day, one of the great maladies of modern day is we are all in a rush, which then creates a ton of stress upon every part of our being.

When I was dealing with chronic fatigue for many years, with some experimentation I found that I felt better when I got out and had morning sun exposure and worked on my breathing.

Next I begin to experiment with reciting the Lords prayer in my mind, expanding on each statement in my Spirit. When I exhale, now I’m not only blowing out air, I’m blowing out and releasing my concerns and cares.

My entire perspective is changed after this morning discipline, and you only need 3 to 5 minutes to complete it!

Research shows you will have more wakefulness, your mood will be better, and you will feel less sleepy throughout the entire entire day if you get this morning sun exposure.

Don’t have time first thing in the morning? Sneak outside for a mini break at work, or at lunch, we can all fine 3 to 5 minutes sometime.

The little steps climb mountains

This Christmas try to ENJOY and then PAUSE ⏸. Enjoy the powerful taste and sensation and give thanks for the amazing experience and then pause. ⏸ That is where you gain control of excess and can internally monitor if you are full before going too far.
Enjoy Christ and his promises.
Enjoy those around you and the sounds and smells
Enjoy the vision you are building for new things.
Enjoy the Rest.

When we can diversify our joy we can hedge against overeating and allow ourselves the Grace to enjoy.

🧎🏽‍♂️🏃🏼‍♀️🏃🏃🏽 You can create new thought pattern trails with focused effort and prayer and movement!

Neuroplasticity research shows that movement, Prayer and focus can create new Pathways 🗻 on the adventure that is our mind.

So no matter what you’ve been through you can heal!

🏃🏽It won’t be easy. When you create new trails you have to Bushwhack. You will want to turn back . To give up that workout, to not work on breathing, to not get inspired reading and praying.

🧎🏽‍♂️But Blazing new trails is always worth it! I’ve seen it change thousands of patients lives.

🏃🏾‍♀️Commit to 10 new gratitude thoughts a day, 5 more minutes of exercise than you did yesterday and use your malleable brain to write down goals and create new vision.

🗻a lot of signals are coming up from the body to the brain to create new pathways. So flexibility and breathing, and a workout combined with a scripture you are meditating on is like supercharging your neuroplasticity change!

🌞don’t quit when you get deep on the new trail. Keep going!

🔥 The Pressure and Heat of Life are Inevitable.
To have a Health Comeback you have to shift your perspective and not let the heat shrink you back and lead you to quit.

Pray to see more opportunities because of the heat for :
🔥Gratitude for new things
🔥clearing our negative thoughts patterns and habits
🔥The ability to relate to others in a trial and the skills to now help and encourage them
🔥A refocus of Gods plan for your life

The heat may not go away but it can be a Catalyst for a new life. There’s always another in the fire with you!

It’s about the Big Picture with functional and natural medicine .
You can’t prescribe a probiotic without explaining the effects stress and emotions have on the Gut, Brain, Axis.
As well, addressing neurotransmitter balance when healing the gut or immune system is so vital!
1.) Think of your two way street and take time to relax and rest before your next meal. Say Grace and spend some time being grateful.
2.) Notice how much your daily stress ties in to your energy levels.
3.) Spend time on stress relieving hobbies, music and time in nature daily.
4.) Get enough exercise daily to be out of breath and not too much that you are exhausted during the healing phase.

🍲 Food Reset Tip: Learn your triggers 🪤 and build your Joy Reservoir. ⬆️
Many times we are trying to get our eating and lifestyle back on track.
But we haven’t analyzed and built self awareness to look for triggers in our life or how to manage them.
Not addressing Emotional health, and busy schedules and lack of quiet time can all drop down our joy Reservoir, changing the neurotransmitters in our brain. This will make us crave! We will go back to the old food to bring our brain and joy Reservoir up artificially.
In the Restoration Plan I’ve written we are journaling daily and learning our life again .
Then we change our vision about the Why of the change. We journal and connect to big goals God has for us and we have for ourselves. Then we check in with our reservoir throughout the day with Movement Snacks, brain breaks called (hammock moments) and we infuse more Joy into our “everyday”
When you have been though tough times this could be the only way to reset your food. I had begun to move less and eat worse because of trauma I had been through . Until I worked through the Joy Reservoir concept I couldn’t breakthrough.!

Step 1: journal. Study and pray about your day and begin to be more observant about your daily patterns
Step 2: infuse more gratitude into all you do. Move 5 minutes more a day, stretch 5 minutes more a day.
Step 3: unplug from media more often!
Step 4: say no. If we take on too many things into our schedule. There is no time to fill our reservoir!

TECH NECK solution. The 📱 is hurting our necks! Star Wars edition 🌙
Take a break and make the crown of your head point to the sky. When looking at our phones or computers our head goes forward taxing our muscles, joints and nervous system.
This can lead to changes in breathing, stress perception and muscle and joint pain!
1.) lift the crown of the head.
2.) take five deep breaths.
3.) relax your muscles of your face and jaw.
4.) pray, recite a scripture , meditate on the good and use the time to fill your joy reservoir back up!

Big thanks to for the light saber and edit!

Anyone out there with Tech neck pain?
This simple tip could help. Orient yourself to your sternum and lift it as if you have a string pulling it towards the ceiling. As you do this, your shoulders and ears will become more aligned and your shoulder blades will sit back where they are supposed to. Now take a five exhale mini “hammock moment” break from the Tech.

🍲 You can Reset your Food and have a health breakthrough by “Setting a New Vision”. 👓 Sit down and spend some time in prayer and ask God to remind you of all the purposes, people and plans that can light up your Spirit with new vision. Now every time you eat, you connect the “big picture “ to your healthy plate. 🥗 When we focus on symptoms and self judgement the stress of these emotions makes a crave more! 🍰 Set your vision and change your health. Ask God to help and spend the time and write out 📝 what you are reminded of in a time of reflection. In my darkest health days of chronic Fatigue and digestive issues, I envisioned helping patients, and being vibrant for my future family. I was able to cut sugar and my comfort fast foods by praying over this vision daily. Remember you don’t have to be perfect!

💨 breathing can help w/ chronic fatigue.😔 Try this homework 📚 to reset your stress and feel more energy during the day.
Ten deep breaths. 4 second inhale. 7 second exhale. Repeat 🔁 5x a day.
Follow for more health tips like this weekly!

Try this Body awareness exercise to let go of muscle tension ! So many of us hold tension and stress that we can let go of with simple awareness and breathing. That muscle tension registers to our brain as a “sympathetic “ signal . Sympathetic or “stress” dominance changes cognition, memory, focus and energy levels!
I have found doing this exercise helps you build physical and mental awareness to the foods, postures and life events that we react negatively to. Once we grow in awareness we can make positive changes !

Try a 7 second exhale for every muscle area you contract and relax. Close your eyes and really focus for 5 minutes a day!

I am so passionate about patients finding answers for fatigue after years of battling chronic fatigue and brain fog.
Oftentimes we see the Gut and digestive system is the true root cause.
Watch this video if you are struggling with not feeling yourself.

One of the biggest tools we give patients is to activate their core and to quickly test if their Transerse abdominus is doing its job. Once you can test and become aware of it activated, research shows you are much less likely to have a back spasm or disc injury.
Then we go about coaching our patients to move through range while learning to breathe; while keeping it active. Give it a try!

Game changer alert! 🚨 If you’ve been dealing with long-term and not feeling yourself, this test and this concept of the HPA axis or could be life-changing.

I battled fatigue in the form of chronic fatigue syndrome for many years, and when I learned about adrenal stress index testing my life was forever changed. To understand what our hormonal system is supposed to do from the minute we wake up to the minute we go to bed, is a great tool! This helps us pattern more rest and rejuvenation into our day. In modern day as we react to “tigers” or stressors, we may eventually have trouble managing the hormonal stress that puts on our body.

The hypothalamus pituitary adrenal axis is an amazing feedback loop, that lets us respond to stress, gives us mental awareness and clarity, but when it gets overused can also cause issues spanning our entire organ systems.

Some common causes of adrenal fatigue or HPA axis blunting our gut imbalance, chronic inflammation, blood sugar issues, chronic stress, and sleep issues.

The great news is a functional medicine practitioner who is well trained, will test for all of these common linking patterns. If you are in the area I highly recommend you looking us up, our trained medicalphysician Dr. Myra Phipps will take great care of you!

1.) Design your day with more rest, and recovery mid day. Take time to really savor balanced meals, without multitasking.

2.) if you were dealing with fatigue avoid the blue light of smart phones and screens, and even the light stimulation of TV after 8 PM. You will not have to do this forever, but this is a great way to reboot the rhythm.

3. Work on gut health, inflammation levels, and stress levels by eating an anti-inflammatory diet, increasing your fruits and vegetables and remembering to hydrate.

Call us today at 864-448-2073 to learn more and inquire about getting adrenal testing!

In this exercise first I’ll take you through the concepts of the hip hinge and how to keep the hips and core active by lunging “around the clock” while using a broom stick as a balancing and cueing tool. THEN Comes the FUN part! Tilt the broomstick at different angles and see if while still keeping your hips hinged if you can catch it as low the ground as possible!
Go play in your Home and have some fun!