Welcome to the 90 Days with Nurse Dan Podcast. a 90 Day journey for the whole person: body, mind and spirit.

Today is episode 2 of our first 30 day challenge in our 90 Day journey

Create your own 90 Day Challenge Calendar:

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

To support this podcast:

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

References/Recommendations:

Science VS: Fasting Diets: What’s the skinny?

https://open.spotify.com/episode/0M2j1YyIxhtEMZ8hYTU3h0?si=EO6pBf9NT8SfD0MF6EhZeg&t=549

30 minute Spiritual Exercise Recap…

5 minutes of prayer:

• 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

Relaxation skills

https://hopeisoxygen.org

• 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 3:14-24

• 10 min of Spiritual Reading

Saint Athanasius, On The Incarnation:

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 (HR at 70-85% of your max as defined by ([220 - age] x 0.7 to 0.85) 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.