Today we are on Exercise 34 of 36 on our 90 Day journey and 10 of 12 in our final 30 Day Challenge. That means we are only 2 more exercises away from completing our 90 day journey after today. At the end of today’s episode, I’m going to talk about how stress and a lack of sleep may be impacting your body’s ability to produce testosterone and respond to insulin. But first, we are going to 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:

DOAC Podcast: Anti-Aging Expert (Dr Peter Attia)

https://podcasts.apple.com/us/podcast/the-diary-of-a-ceo-with-steven-bartlett/id1291423644?i=1000702456783

Calm Masterclass, Dr Michael Breus, Better Sleep:

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. As always, we will be praying the Lord’s Prayer, The Serenity Prayer and the Apostles Creed and I have placed links to each of these prayers in the show notes.

The Lord’s Prayer (Trespasser Tuesday)

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: Gospel of John 8:1 (KJV)
10 min of Spiritual Reading

Foxe’s Book of Martyrs, by Williams A. Foster (1895), PDF p. 38

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

Novice to 5K

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.

Rest is Best…For Testosterone Production and Insulin Sensitivity | 61-90 Day Challenge | 10 of 12