Next Move Therapy
Process-Based Therapy (PBT) in Moray & Online
Research confirms that improving physical health supports recovery from mental health challenges and enhances emotional resilience.
Key Evidence:
Exercise releases endorphins and brain-derived neurotrophic factor (BDNF), which reduce anxiety/depression while promoting neuroplasticity (Rebar et al., 2015).
Sleep quality directly affects emotional regulation and stress response (Walker, 2017). Chronic sleep deprivation worsens mood disorders.
Gut health influences serotonin production (90% of which is made in the gut), linking digestion to anxiety/depression (Mayer et al., 2014).
Chronic inflammation (from poor diet/sedentary habits) is tied to higher depression risk (Kiecolt-Glaser et al., 2015).
These are the 20% of habits that deliver 80% of results.
Goal: 7–8 hours of high-quality sleep (track with Oura Ring/Whoop)
Pro Tips:
Morning: 10 mins natural sunlight to reset circadian rhythm
Evening: Aim for lowest resting heart rate at bedtime (by eating no closer than 3 hours before)
Consistency: Same bedtime every night (even weekends!)
Last meal: Finish eating ≥3 hours before bed
Wind-down: No screens 1 hour before bed (use blue-light blockers if needed)
Environment: Cool (65–68°F / 18–20°C), pitch-black room
Core Rules:
Staple: 1-2 tbsp high-quality olive oil daily
Avoid: Ultra-processed foods
Focus: Nutrient-dense, calorie-conscious meals - such as:
Breakfast (Anti-inflammatory Bowl):
Lunch (Plant-Powered Plate):
If in doubt, just walk very briskly 2-3 times a day of 10 minutes
or try this for strength: https://www.youtube.com/watch?v=EI9YG1Huq88&t=1s
or try this for mobility: https://www.youtube.com/watch?v=g_tea8ZNk5A