Today on Episode 28, we are on Exercise 26 of 36 on our 90 Day journey and in our 3rd of three 30 Day Challenges. At the end of today’s episode I’m going to talk about how correlation is not always causation when talking about the link between obesity and diabetes. And I’m going to share some “anecdata” from my experience as a nurse taking care of 500 to 1000 lb patients and how I believe there is something we can learn from them to help guide our own health and fitness journey. As always, the bulk of our time today will be spent doing the actual practices of prayer, spiritual reading and gratitude.

References/Recommendations:

The Diary of a CEO Podcast: Speaking Coach Steven Bartlett:

https://podcasts.apple.com/us/podcast/the-diary-of-a-ceo-with-steven-bartlett/id1291423644?i=1000699457581

Dr Peter Attia, The Drive Podcast: Understanding and Improving Your Metabolic Health:

https://podcasts.apple.com/us/podcast/the-peter-attia-drive/id1400828889?i=1000628228725

5 minutes of prayer, 10 minutes of Bible Reading, 10 minutes of Spiritual reading and 5 minutes of gratitude:

• The Lord’s Prayer (today is Sinner Saturday)

https://www.lords-prayer-words.com/images/res/Lords_prayer_print_800.jpg

• The Serenity Prayer

https://www.celebraterecovery.ca/prayer-of-serenity/

• The Apostles Creed

https://learn.ligonier.org/articles/the-apostles-creed

• 2 min of meditative breathing

• 10 min of Bible reading: Genesis 45:1 (KJV)

• 10 min of spiritual reading: Brother Lawrence, The Practice of the Presence of God, Page 19, Eleventh Letter:

https://www.acatholic.org/wp-content/uploads/2014/06/The-Practice-of-the-Presence-of-God.pdf

• 5 min of gratitude

• 30 min of Zone 2 Cardio with 5 min warm up and 5 min cool down and 20 min of Strength training

Support this podcast:

https://paypal.me/90DaysWithNurseDan?country.x=US&locale.x=en_US

Medical Disclaimer:

The 90 Days with Nurse Dan podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor or nurse/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

Today we are on Exercise 25 of 36 on our 90 Day journey which means we are starting our 3rd of three 30 Day Challenges. and if you happen to be following along with the Monday Thursday Saturday rhythm This would actually be day 62 of 90. But who’s counting? And As always, the bulk of our time together will be spent doing the actual Christian practices of prayer, spiritual reading and gratitude.

References/Recommendations:

James Clear, Atomic Habits:

https://www.amazon.com/dp/B07RFSSYBH/?bestFormat=true&k=atomic%20habits&ref_=nb_sb_ss_w_scx-ent-pd-bk-m-si_de_k0_1_12&crid=1WUR0V6H9FTZZ&sprefix=atomic%20habit

5 minutes of prayer, 10 minutes of Bible Reading, 10 minutes of Spiritual reading and 5 minutes of gratitude:

• The Lord’s Prayer (today is Sinner Saturday)

https://www.lords-prayer-words.com/images/res/Lords_prayer_print_800.jpg

• The Serenity Prayer

https://www.celebraterecovery.ca/prayer-of-serenity/

• The Apostles Creed

https://learn.ligonier.org/articles/the-apostles-creed

• 2 min of meditative breathing

• 10 min of Bible reading: Genesis 43:26 (KJV)

• 10 min of spiritual reading: Brother Lawrence, The Practice of the Presence of God, Page 18, Ninth Letter

https://www.acatholic.org/wp-content/uploads/2014/06/The-Practice-of-the-Presence-of-God.pdf

• 5 min of gratitude

• 30 min of Zone 2 Cardio with 5 min warm up and 5 min cool down and 20 min of Strength training

Support this podcast:

https://paypal.me/90DaysWithNurseDan?country.x=US&locale.x=en_US

Medical Disclaimer:

The 90 Days with Nurse Dan podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor or nurse/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

Today is day 60 on our 90 day journey, which means we are 2/3 of the way through and concluding our second of three day challenges! So if you have already completed your 12 exercises for this month, then consider this a bonus exercise, and if you missed an exercise, consider this a Mulligan to make up one that you have missed. I will lead us through a time of prayer and focused meditative breathing but then I will encourage you to either go back and make up an exercise that you missed or go forward and get in your 13th exercise for this month.

Lets pray…

• The Lord’s Prayer

https://www.lords-prayer-words.com/images/res/Lords_prayer_print_800.jpg

• The Serenity Prayer

https://www.celebraterecovery.ca/prayer-of-serenity/

• The Apostles Creed

https://learn.ligonier.org/articles/the-apostles-creed

• 2 min of meditative breathing

1. hands behind your head or clasp hands behind your back (forces belly breathing and relieves panic)

2. “Willing hands” (extend hands out in receiving position . Pulls you out of anger)

Thanks for joining me on the 90 days with nurse Dan podcast. I hope that this practice is as beneficial for you as it is for me. If not, I hope you do find a practice that works for you. But if it has been beneficial for you, and gives you a structure that allows you to create space for God to work in your body, mind and spirit then please give this podcast a 5-Star review on Spotify or Apple podcasts and stay on this journey for the full 90 days. See you next time!

Medical Disclaimer:

The 90 Days with Nurse Dan podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor or nurse/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

Today is Exercise 24 of 36 Exercise 18, and we are completing our 2nd of three 30 Day Challenges. I am going to talk about how slow and steady wins the race. Life long health and wellness is a marathon, not a sprint. Also, we will continue to read through the story of Joseph in the book of Genesis and “The Practice of the Presence of God” by our favorite 17th Century French monk, Brother Lawrence. And As always, the bulk of our time together will be spent doing the actual Christian practices of prayer, spiritual reading and gratitude.

References/Recommendations:

Timothy Keller Semons Podcast: Petition: “Our Daily Bread”

https://podcasts.apple.com/us/podcast/timothy-keller-sermons-podcast-by-gospel-in-life/id352660924?i=1000696209835

Dr Peter Attia, The Drive Podcast: Understanding and Improving Your Metabolic Health:

https://podcasts.apple.com/us/podcast/the-peter-attia-drive/id1400828889?i=1000628228725

5 minutes of prayer, 10 minutes of Bible Reading, 10 minutes of Spiritual reading and 5 minutes of gratitude:

• The Lord’s Prayer

https://www.lords-prayer-words.com/images/res/Lords_prayer_print_800.jpg

• The Serenity Prayer

https://www.celebraterecovery.ca/prayer-of-serenity/

• The Apostles Creed

https://learn.ligonier.org/articles/the-apostles-creed

• 2 min of meditative breathing

• 10 min of Bible reading: Genesis 41:46 (KJV)

• 10 min of Spiritual Reading:Brother Lawrence, The Practice of the Presence of God, page 16, Sixth Letterhttps://www.acatholic.org/wp-content/uploads/2014/06/The-Practice-of-the-Presence-of-God.pdf5 min of gratitude

• 30 min of Zone 2 Cardio with 5 min warm up and 5 min cool down and 20 min of Strength training

Support this podcast:

https://paypal.me/90DaysWithNurseDan?country.x=US&locale.x=en_US

Medical Disclaimer:

The 90 Days with Nurse Dan podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor or nurse/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

Today on exercise 23, We will continue reading the story of Joseph in the book of Genesis and “The Practice of the Presence of God” by our favorite 17th Century French monk, Brother Lawrence. And as always, I will encourage you to get your 30 minutes of Zone 2 Cardio with 20 minutes of strength training and don’t forget your 5 minute warmup and 5 minute cool down to round out your 1 hour of exercise!

5 minutes of prayer, 10 minutes of Bible Reading, 10 minutes of Spiritual reading and 5 minutes of gratitude:

• The Lord’s Prayer (today is Sinner Saturday)

https://www.lords-prayer-words.com/images/res/Lords_prayer_print_800.jpg

• The Serenity Prayer

https://www.celebraterecovery.ca/prayer-of-serenity/

• The Apostles Creed

https://learn.ligonier.org/articles/the-apostles-creed

• 2 min of meditative breathing

1. hands behind your head or clasp hands behind your back (forces belly breathing and relieves panic)

2. “Willing hands” (extend hands out in receiving position . Pulls you out of anger)

• 10 min of Bible reading: Genesis 40:1 (KJV)

• 10 min of spiritual reading: Brother Lawrence, The Practice of the Presence of God, page 15, Fifth Letter

https://www.acatholic.org/wp-content/uploads/2014/06/The-Practice-of-the-Presence-of-God.pdf

• 5 min of gratitude

• 30 min of Zone 2 Cardio with 5 min warm up and 5 min cool down and 20 min of Strength training

Today’s Health Hack:

It’s about progress, not perfection. Your best will do just fine. It’s about your personal record not somebody else’s PR. Trust the process. It works if you work it.

Support this podcast:

https://paypal.me/90DaysWithNurseDan?country.x=US&locale.x=en_US

Medical Disclaimer:

The 90 Days with Nurse Dan podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor or nurse/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

Today on exercise 22, I’m talking about the problem of hurry. I will begin reading “The Practice of the Presence of God” by a 17th Century French monk named Brother Lawrence. I am also going to talk about metabolic syndrome and the 5 things that Dr Peter Attia says you need to know to reduce your chances of developing cardiovascular disease, neurodegenerative disease, cancer and diabetes. And As always, the bulk of our time together will be spent doing the actual Christian practices of prayer, spiritual reading and gratitude.

References/Recommendations:

John Mark Comer, The Ruthless Elimination of Hurry

https://a.co/d/eIpf5LW

https://share.libbyapp.com/title/5019891

Alabama, I’m in a hurry (and don’t know why)

https://open.spotify.com/track/29nNU80zu0vscbrvTi55mG?si=qTGG6ltGT1q6aZYL3lo5tg

5 minutes of prayer, 10 minutes of Bible Reading, 10 minutes of Spiritual reading and 5 minutes of gratitude:

• The Lord’s Prayer (Trespasser Thursday)

https://www.lords-prayer-words.com/images/res/Lords_prayer_print_800.jpg

• The Serenity Prayer

https://www.celebraterecovery.ca/prayer-of-serenity/

• The Apostles Creed

https://learn.ligonier.org/articles/the-apostles-creed

• 2 min of meditative breathing

• 10 min of Bible reading: Genesis 38:12 (KJV)

• 10 min of spiritual reading: Brother Lawrence, The Practice of the Presence of God, page 12, Second Letter

https://www.acatholic.org/wp-content/uploads/2014/06/The-Practice-of-the-Presence-of-God.pdf

• 5 min of gratitude

• 30 min of Zone 2 Cardio with 5 min warm up and 5 min cool down and 20 min of Strength training

Support this podcast:

https://paypal.me/90DaysWithNurseDan?country.x=US&locale.x=en_US

Medical Disclaimer:

The 90 Days with Nurse Dan podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor or nurse/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

Today we are going to start by learning 5 things you probably didn’t know about St. Patrick. I’m going to end by talking about making a plan utilizing the Atomic Habits approach by James Clear. And as always, the bulk of our time together will be spent doing the actual Christian practices of prayer, spiritual reading and gratitude. Links to the Lords prayer, Serenity Prayer, and the Apostles Creed can be found in the show notes.

References/Recommendations:

5 things you probably didn’t know about Saint Patrick according to catholic-link.org:

https://catholic-link.org/images/infographic-st-patricks-day/

The Trials of St. Patrick audio drama podcast by The Augustine Institute Radio Theatre:

https://podcasts.apple.com/us/podcast/the-trials-of-st-patrick/id1734870527

5 minutes of prayer, 10 minutes of Bible Reading, 10 minutes of Spiritual reading and 5 minutes of gratitude:

• The Lord’s Prayer (today is Debtor Monday)

https://www.lords-prayer-words.com/images/res/Lords_prayer_print_800.jpg

• The Serenity Prayer

https://www.celebraterecovery.ca/prayer-of-serenity/

• The 23rd Psalm (KJV)

• 2 min of meditative breathing

• 10 min of Bible reading Genesis 36:20 (KJV)

• 10 min of Spiritual Reading

Brother Lawrence, The Practice of the Presence of God, page 9, Fourth Conversation

https://www.acatholic.org/wp-content/uploads/2014/06/The-Practice-of-the-Presence-of-God.pdf

5 min of gratitude:

• 3 things I am thankful for today and why…

• 3 things about the most meaningful experience of my day…

• 30 min of Zone 2 Cardio with 5 min warm up and 5 min cool down

• BONUS: 20 min of Strength training

Today’s health hack is…

https://jamesclear.com/atomic-habits-summary

Medical Disclaimer:

The 90 Days with Nurse Dan podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor or nurse/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

Today on exercise 20, I am talking about how having goals can help you push through when trying to establish and maintain healthy spiritual and physical habits. We will also continue reading through the book of Genesis and “The Practice of the Presence of God” by Brother Lawrence, a 17th Century French monk. And As always, the bulk of our time together will be spent doing the actual Christian practices of prayer, spiritual reading and gratitude.

References/Recommendations:

I'm So Effing Tired: A Proven Plan to Beat Burnout, Boost Your Energy, and Reclaim Your Life by Dr. Amy Shah

5 minutes of prayer, 10 minutes of Bible Reading, 10 minutes of Spiritual reading and 5 minutes of gratitude:

• The Lord’s Prayer (today is Sinner Saturday)

https://www.lords-prayer-words.com/images/res/Lords_prayer_print_800.jpg

• The Serenity Prayer

https://www.celebraterecovery.ca/prayer-of-serenity/

• The Apostles Creed

https://learn.ligonier.org/articles/the-apostles-creed

• 2 min of meditative breathing

• 10 min of Bible reading: Genesis 33:12 (KJV)

• 10 min of spiritual reading: Brother Lawrence, The Practice of the Presence of God, page 7, Fourth Conversation

https://www.acatholic.org/wp-content/uploads/2014/06/The-Practice-of-the-Presence-of-God.pdf

• 5 min of gratitude

• 30 min of Zone 2 Cardio with 5 min warm up and 5 min cool down and 20 min of Strength training

Support this podcast:

https://paypal.me/90DaysWithNurseDan?country.x=US&locale.x=en_US

Medical Disclaimer:

The 90 Days with Nurse Dan podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor or nurse/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

Today on Exercise 28, we will begin reading Foxe’s Book of Martyrs written in 1563 by English historian John Foxe. We will definitely not finish this book by the end of our 90 Day Journey but that’s ok. We will also conclude the book of Genesis. And at the end of todays episode I’m going to share some advice and insights from Harvard Professor Dr Daniel Lieberman about how exercise is counterintuitive to our human nature but good for us, as well as tips on how to take care of your feet and avoid plantar fasciitis. As always, the bulk of our time today will be spent doing the actual practices of prayer, spiritual reading and gratitude. So let’s get started.

References/Recommendations:

Diary Of A CEO with Steven Bartlett: Moment 206: Harvard Professor Reveals the biggest lie lies exercise and weight loss:

https://podcasts.apple.com/us/podcast/moment-206-harvard-professor-reveals-the-biggest-lies/id1291423644?i=1000701205932

Exercised: Why Something We Never Evolved to Do Is Healthy and Rewarding, by Dr Daniel Lieberman:

Amazon Books - https://a.co/d/8sh2AgS

5 minutes of prayer, 10 minutes of Bible Reading, 10 minutes of Spiritual reading and 5 minutes of gratitude:

• The Lord’s Prayer (today is Sinner Saturday)

https://www.lords-prayer-words.com/images/res/Lords_prayer_print_800.jpg

• The Serenity Prayer

https://www.celebraterecovery.ca/prayer-of-serenity/

• The Apostles Creed

https://learn.ligonier.org/articles/the-apostles-creed

• 2 min of meditative breathing

• 10 min of Bible reading: Genesis 48:17 (KJV)

• 10 min of spiritual reading: Foxe’s Book of Martyrs, by Williams A. Foster (1895):https://archive.org/details/ActsAndMonumentsJohnFoxe/page/n7/mode/1up?view=theater

• 5 min of gratitude

• 30 min of Zone 2 Cardio with 5 min warm up and 5 min cool down and 20 min of Strength training

Support this podcast:

https://paypal.me/90DaysWithNurseDan?country.x=US&locale.x=en_US

Medical Disclaimer:

The 90 Days with Nurse Dan podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor or nurse/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

Today on exercise 19, I am going to start by talking about spiritual fasting and end by talking about physical fasting. We will also continue reading “The Practice of the Presence of God” by Brother Lawrence, a 17th Century French monk. And As always, the bulk of our time together will be spent doing the actual Christian practices of prayer, spiritual reading and gratitude.

References/Recommendations:

Timothy Keller Semons Podcast: Aspiration: Lead Us

https://podcasts.apple.com/us/podcast/timothy-keller-sermons-podcast-by-gospel-in-life/id352660924?i=1000696774931

Genius Life Podcast: Ep. 170: How to fix fatigue, plus what women need to know about fasting

https://open.spotify.com/episode/19OFOZgDASSf849n3v8H9G?si=H4U2Cr64TmaSOEaAuB66og

5 minutes of prayer, 10 minutes of Bible Reading, 10 minutes of Spiritual reading and 5 minutes of gratitude:

• The Lord’s Prayer (today is Sinner Saturday)

https://www.lords-prayer-words.com/images/res/Lords_prayer_print_800.jpg

• The Serenity Prayer

https://www.celebraterecovery.ca/prayer-of-serenity/

• The Apostles Creed

https://learn.ligonier.org/articles/the-apostles-creed

• 2 min of meditative breathing

• 10 min of Bible reading: Genesis 33:12 (KJV)

• 10 min of spiritual reading: Brother Lawrence, The Practice of the Presence of God, page 4, Third Conversation

https://www.acatholic.org/wp-content/uploads/2014/06/The-Practice-of-the-Presence-of-God.pdf

• 5 min of gratitude

• 30 min of Zone 2 Cardio with 5 min warm up and 5 min cool down and 20 min of Strength training

Support this podcast:

https://paypal.me/90DaysWithNurseDan?country.x=US&locale.x=en_US

Medical Disclaimer:

The 90 Days with Nurse Dan podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor or nurse/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.