Today we are on Exercise 32 of 36 on our 90 Day journey which is also 8 of 12 in our final 30 Day Challenge. That means we are on the home stretch! Only four more exercises away from completing our 90 day journey after today. But again, in case you miss an exercise, there will be a bonus make up exercise for us on day 90. At the end of today’s episode, I’m going to tell you about a great interview I heard between 2 of my favorite health experts and podcast hosts, Andrew Huberman of the Huberman Lab and Dr Mark Hyman of the Daily Pharmacy. I’ll also talk about how much cardio activity the American Heart Association recommends each weak to maintain heart health. We will also continue reading the gospel of John and Foxe’s Book of Martyrs written in 1563 by English historian John Foxe. 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:

The Huberman Lab: “how to improve your vitality and heal from disease” with Dr Mark Hyman:

https://podcasts.apple.com/us/podcast/huberman-lab/id1545953110?i=1000703433069

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

• The Lord’s Prayer (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 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: Gospel of John 5:19 (KJV)

• 10 min of Spiritual Reading

Foxe’s Book of Martyrs, by Williams A. Foster (1895), PDF p. 28

https://archive.org/details/ActsAndMonumentsJohnFoxe/page/n7/mode/1up?view=theater

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

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.