Welcome to 90 Days with Nurse Dan:

https://rss.com/podcasts/90-days-with-nurse-dan/

Today we are on Exercise 12 and in our first of three 30 Day Challenges of our 90 Day journey.

References/Recommendations:

Timothy Keller Semons Podcast: Reality: Forgive us our debts

https://podcasts.apple.com/us/podcast/timothy-keller-sermons-podcast-by-gospel-in-life/id352660924?i=1000690805238

Dr. Michael Breus: Better Sleep (Calm)

https://www.calm.com/program/H4-E3ImSjb

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)2 min of meditative breathing

• 10 min of Bible readingGenesis 23:1 (KJV)
• 10 min of spiritual reading , On The Incarnation: Ch. 6, Section 38

https://ia904509.us.archive.org/1/items/athanasius-incarnation-of-the-word/St%20Athanasius%20On%20the%20Incarnation.pdf

• 5 min of gratitude
  1. 3 things I am thankful for today and why…
  2. 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

To support this podcast:

https://www.paypal.com/paypalme/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.

Welcome to 90 Days with Nurse Dan:

https://rss.com/podcasts/90-days-with-nurse-dan/

Today we are on Exercise 11 of our 90 Day journey.

References/Recommendations:

Timothy Keller Semons Podcast: Struggle: Thy Will Be Done:

https://podcasts.apple.com/us/podcast/timothy-keller-sermons-podcast-by-gospel-in-life/id352660924?i=1000689936839

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)2 min of meditative breathing

• 10 min of Bible readingGenesis 20:1-? (KJV)

• 10 min of spiritual readingAthanasius, On The Incarnation: Ch. 6, Section 34

https://ia904509.us.archive.org/1/items/athanasius-incarnation-of-the-word/St%20Athanasius%20On%20the%20Incarnation.pdf

• 5 min of gratitude
  1. 3 things I am thankful for today and why…
  2. 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

Sample balanced 2,000 calorie diet:

120 g protein x 4 cal/g = 480 cal

120 g fat x 9 cal/g = 1,080 cal

120 g carbs x 4 cal/g = 480 cal

= 2040 cal/day

To support this podcast:

https://www.paypal.com/paypalme/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.

Welcome to 90 Days with Nurse Dan

https://rss.com/podcasts/90-days-with-nurse-dan/

Today we are on Exercise 10 of our 90 Day journey.

References/Recommendations

Timothy Keller Semons Podcast: Hope: Thy Kingdom Come:

https://podcasts.apple.com/us/podcast/timothy-keller-sermons-podcast-by-gospel-in-life/id352660924?i=1000689272772

Garrison Keillor’s Podcast: A primer for my friends of middle-age:

https://open.spotify.com/episode/36u3ymxZv26j4MV4s7MNcd?si=M7UYs45-Qna6DKXlQp1OMw

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 18:16-19:38

• 10 min of Spiritual Reading

Saint Athanasius, On The Incarnation: Ch. 5, Section 26, paragraph 1

https://ia904509.us.archive.org/1/items/athanasius-incarnation-of-the-word/St%20Athanasius%20On%20the%20Incarnation.pdf

• 5 min of gratitude
  1. 3 things I am thankful for today and why…
  2. 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

To support this podcast:

https://www.paypal.com/paypalme/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.

Welcome to 90 Days with Nurse Dan!

https://rss.com/podcasts/90-days-with-nurse-dan/1884573/

Today we are on Exercise 9 of our 90 Day journey.

References/Recommendations:

Psalm 118:24, “This is the day the Lord has made, let us rejoice and be glad in it.”

Timothy Keller Semons Podcast: Awe: Hallowed Be Thy Name:

https://podcasts.apple.com/us/podcast/timothy-keller-sermons-podcast-by-gospel-in-life/id352660924?i=1000688496436

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 (choose 1 of 2 postures):

• 10 min of Bible reading

Genesis 16:1-17:27 (KJV)

• 10 min of Spiritual Reading

Saint Athanasius, On The Incarnation: Ch. 5, Section 26, paragraph 1

https://ia904509.us.archive.org/1/items/athanasius-incarnation-of-the-word/St%20Athanasius%20On%20the%20Incarnation.pdf

• 5 min of gratitude:
  1. 3 things I am thankful for today and why…
  2. 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

Dr Hyman’s daily protein recommendation

1.6 g protein per 1kg of body weight

170 lbs / 2.2 = 77 x 1.6 = 123 g protein/day

To support this podcast:

https://www.paypal.com/paypalme/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.

Welcome to 90 Days with Nurse Dan!

Create your own 90 Day Challenge Calendar:

https://printablesforlife.com/wp-content/uploads/2024/12/90-day-challenge-calendar.pdf

References/Recommendations:

The Victory of Joan of Arc:

https://podcasts.apple.com/us/podcast/the-victory-of-joan-of-arc/id1689587084

Timothy Keller Semons Podcast: Family: Our Father

https://podcasts.apple.com/us/podcast/timothy-keller-sermons-podcast-by-gospel-in-life/id352660924?i=1000687837858

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 13:6-15:21

• 10 min of Spiritual Reading

Saint Athanasius, On The Incarnation: Ch. 4, Section 22, paragraph 2

https://ia904509.us.archive.org/1/items/athanasius-incarnation-of-the-word/St%20Athanasius%20On%20the%20Incarnation.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

To support this podcast:

https://www.paypal.com/paypalme/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.

Welcome to the 90 Days with Nurse Dan Podcast:

https://rss.com/podcasts/90-days-with-nurse-dan/

Today we are on EXERCISE 7 of our 90 Day journey and We are currently in our first of three 30 day challenges. Each month we are trying to exercise 12 times so Altogether, we will meet 36 to 38 times over the course of these 90 days.

Create your own 90 Day Challenge Calendar:

https://printablesforlife.com/wp-content/uploads/2024/12/90-day-challenge-calendar.pdf

References/Recommendations:

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

• hands behind your head or clasp hands behind your back (forces belly breathing and relieves panic)
• “Willing hands” (extend hands out in receiving position . Pulls you out of anger)

• 10 min of Bible reading

Genesis 11:1-?

• 10 min of Spiritual Reading

Saint Athanasius, On The Incarnation: Ch. 4, Section 20, paragraph 2

https://ia904509.us.archive.org/1/items/athanasius-incarnation-of-the-word/St%20Athanasius%20On%20the%20Incarnation.pdf

5 min of gratitude

1. 3 things I am thankful for today and why…
2. 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

To support this podcast:

https://www.paypal.com/paypalme/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 Episode 6 of our 90 Day journey and We are currently in our first of three 30 day challenges.

Create your own 90 Day Challenge Calendar:

https://printablesforlife.com/wp-content/uploads/2024/12/90-day-challenge-calendar.pdf

References/Recommendations:

Donald Miller, Blue Like Jazz

https://www.amazon.com/Blue-Like-Jazz-Nonreligious-Spirituality/dp/0785263705

Huberman Lab: How to Defeat Jet Lag, Shift Work, & Sleeplessness:

https://open.spotify.com/episode/5M2X4GKJEqi2Fgj8NBz4yG?si=dToVuTlpSsOnLejtVGdSDw&context=spotify%3Aplaylist%3A37i9dQZF1FgnTBfUlzkeKt

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 9:8-10:32

• 10 min of Spiritual Reading

Saint Athanasius, On The Incarnation: Ch. 3, Section (18)

https://ia904509.us.archive.org/1/items/athanasius-incarnation-of-the-word/St%20Athanasius%20On%20the%20Incarnation.pdf

• 5 min of gratitude
  1. 3 things I am thankful for today and why…
  2. 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

To support this podcast:

https://www.paypal.com/paypalme/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.

Welcome to 90 Days with Nurse Dan!

Today we are on Episode 5 of our 90 Day journey and We are currently in our first of three 30 day challenges. Altogether, we will meet 36 to 38 times over the course of these 90 days.

Create your own 90 Day Challenge Calendar:

https://printablesforlife.com/wp-content/uploads/2024/12/90-day-challenge-calendar.pdf

Intro Podcast Reference:

Jordan B Peterson Podcast | 517. Beyond Mere Survival | Tony Robins:

https://open.spotify.com/episode/6ggwJ3d3yCMqlc9JXTyeMg?si=Dg2H-XqCQNanuRTvSomDlw

https://podcasts.apple.com/us/podcast/the-jordan-b-peterson-podcast/id1184022695?i=1000685220235

SPIRITUAL 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 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 7:5-9

• 10 min of Spiritual Reading

Saint Athanasius, On The Incarnation: Ch. 3, Section (13), p. 2

https://ia904509.us.archive.org/1/items/athanasius-incarnation-of-the-word/St%20Athanasius%20On%20the%20Incarnation.pdf

• 5 min of gratitude
  1. 3 things I am thankful for today and why…
  2. 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

To support this podcast:

https://www.paypal.com/paypalme/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.