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PODCAST

90 Days with Nurse Dan

Dan Russell, BSN, RN, CCRN

Welcome to the 90 Days with Nurse Dan podcast, a 90 Day journey for the whole person: body, mind and spirit.https://rss.com/podcasts/90-days-with-nurse-dan/I am a Critical Care Registered Nurse with a background in youth ministry and window cleaning. That last one has nothing to do with the theme of this podcast but I did it for 13 years so if you know anyone who needs their windows cleaned, please don’t call me because I don’t do that anymore. Instead, I’m inviting you on a 90 day journey of

religion & spirituality

All Episodes

57:11

90 Days with Nurse Dan | Day 90 Finale!

90 Days with Nurse Dan ·

2025/04/24

Today is Day 90 of our 90 Days with Nurse Dan journey! This is also our final 30 Day Challenge bonus épisode for those of you who may have missed an exercise this month. Like I’ve said this entire time, our goal is to exercise 12 times every 30 days for a total of 36 times every 90 days. And the system I have developed to accomplish this is to exercise 1 hour, 3 times per week, breaking that down further into what I call the 30/20/10. That’s 30 minutes of Zone 2 Cardio, 20 minutes of strength

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34:33

Take Care of Your Body | 61-90 Day Challenge | 12 of 12

90 Days with Nurse Dan ·

2025/04/23

Today we are on Exercise 36 of 36 on our 90 Day journey and 12 of 12 in our final 30 Day Challenge. That means that after this episode, we have completed our goal of exercising 12 times this month and 36 times in 90 days. But if you missed an exercise this month, like I have, we still have our final Day 90 exercise that I will release sometime tonight in anticipation that most people will listen to it Thursday morning, April 24, which will be exactly 90 days from our introduction on Saturday,

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43:45

“Ya, I vin them all” | 61-90 Day Challenge | 11 of 12

90 Days with Nurse Dan ·

2025/04/22

Today we are on Exercise 35 of 36 on our 90 Day journey and 11 of 12 in our final 30 Day Challenge. At the end of today’s episode, I’m going to talk about muscle, being inspired by an interview with swimmer, surfer and author Bonnie Tsui who just released her new book On Muscle: The stuff that moves us and why it matters. But first, we are going to continue reading the gospel of John and we are going to say farewell to Foxe’s Book of Martyrs because we are going to dedicated the full spiritual

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48:58

Rest is Best…For Testosterone Production and Insulin...

90 Days with Nurse Dan ·

2025/04/22

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

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47:37

What does the Foxe Say? Turn Tragedy Into Triumph! |...

90 Days with Nurse Dan ·

2025/04/21

Today we are on Exercise 33 of 36 on our 90 Day journey and 9 of 12 in our final 30 Day Challenge. That means we are Only 3 more exercises away from completing our 90 day journey after today. But 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 talk about how you can turn tragedy into a triumph and your test into a testimony like James Clear, author of atomic Habits and Dr. Mark Hyman. We will also continue reading the

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46:48

It’s The Final Countdown! | 61-90 Day Challenge | 8...

90 Days with Nurse Dan ·

2025/04/21

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

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40:15

Let Jesus (and Tumeric) heal your heart | 61-90 Day...

90 Days with Nurse Dan ·

2025/04/19

Happy Easter! Today we are on Exercise 31 of 36 on our 90 Day journey which is also 7 of 12 in our final 30 Day Challenge. That means we are only 5 exercises away from completing our 90 day body, mind and spirit journey!At the end of today’s episode, I’m gonna talk about how taking turmeric with 95% curcumin based on a recommendation by famous research cardiologist Dr Peter McCullough, helped reverse the heart palpitations that I developed after getting Covid and taking the Covid vaccine. We will

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39:53

Building Consistency and Discipline | 61-90 Day...

90 Days with Nurse Dan ·

2025/04/17

Today we are on Exercise 29 of 36 on our 90 Day journey and 5 of 12 in our 3rd of three 30 Day Challenges.Today I’ll share a tip from Leading human behavior expert Chase Hughes on how to develop discipline. and today we begin reading the gospel of John and continue to read through Foxe’s Book of Martyrs written in 1563 by English historian John Foxe.References/Recommendations:Diary Of A CEO with Steven Bartlett: Moment 203: how to actually become disciplined without willpower… the leading behavior

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44:38

How broth healed my joint pain | 61-90 Day Challenge...

90 Days with Nurse Dan ·

2025/04/17

Today we are on Exercise 30 of 36 on our 90 Day journey and 6 of 12 in our final 30 Day Challenge. And in case you miss an exercise, like me, there will be a bonus make up exercise for us on day 90. At the end of today’s episode, I’m gonna talk about how chicken stock and beef stock helped to reverse bursitis in my knees and joint pain in my hands. 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

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45:42

My 500 Pound Life | 61-90 Day Challenge | 2 of 12

90 Days with Nurse Dan ·

2025/04/17

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

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38:57

“I’m in a hurry (and don’t know why)” | 31-60 Day...

90 Days with Nurse Dan ·

2025/04/17

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,

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45:25

Gently Shocking the System | 61-90 Day Challenge | 3...

90 Days with Nurse Dan ·

2025/04/17

Today on exercise 27, we will conclude reading “The Practice of the Presence of God” by our favorite 17th Century French monk, Brother Lawrence. I am also going to talk about how to train from Novice to 5K using Hal Higdon’s training program and tips from Kayla, a PCU RN Supervisor who trained her way up to a Marathon despite her history asthma. And As always, the bulk of our time together will be spent doing the actual Christian practices of prayer, spiritual reading and

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47:38

“The Valley of Vision” | 61-90 Day Challenge | 1 of 12

90 Days with Nurse Dan ·

2025/04/17

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

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36:55

Trust The Process | 31-60 Day Challenge | 11 of 12

90 Days with Nurse Dan ·

2025/04/17

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

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9:19

Take A Mulligan | 31-60 Day Challenge | BONUS EXERCISE

90 Days with Nurse Dan ·

2025/04/17

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

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45:19

What is your goal? | 31-60 Day Challenge | 8 of 12

90 Days with Nurse Dan ·

2025/04/17

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

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49:17

What is your plan? | 31-60 Day Challenge | 9 of 12

90 Days with Nurse Dan ·

2025/04/17

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

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33:05

Slow and steady wins the race | 31-60 Day Challenge |...

90 Days with Nurse Dan ·

2025/04/17

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

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43:21

Exercise Is Not Natural…But it’s Good! | 61-90 Day...

90 Days with Nurse Dan ·

2025/04/17

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

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38:59

God loves the body & Testosterone | 31-60 Day...

90 Days with Nurse Dan ·

2025/04/17

Today I will be discussing why God loves the body and how you can order your workout to maximize testosterone.We are on Exercise 15 and in our second of three 30 day challenges on our 90 day journey. As always, the majority of our time together will be dedicated to the actual Christian practices of prayer, spiritual reading and gratitude.References/Recommendations:Ask NT Wright Anything: S2E7: Jesus lineage and life after

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