The PowerBreak Podcast

Program 244 – SHOW NOTES (2023 – 14)

Show date – April 18, 2023

THE Q&A FORMAT

1. OPEN with Tease

(Bob) “This is the PowerBreak Podcast, number 244 titled:

The Grace Of Being Content

Pause for 5 seconds

– I’m Bob Brubaker along with JT as we hope you will stay tuned as we seek to give you a little power in this break to help you succeed in the race of life.”

2. (JT) This is the – PowerBreak Podcast – with a focus on the spiritual, the mental, and the physical aspects – all to help you succeed in the race of life. For show notes from today’s podcast go to bobbrubaker.com and follow the link for the PowerBreak podcast.

3. Welcome – Bob and JT – chit chat about life, walk with God, training, etc.

BB&JT: Plea and thank you for ratings and review & for spreading the word via social media and word of mouth…

BB –  We are talking today about … “The Grace Of Being Content”

So JT What does that title bring up to your mind?

4. Bob – POINT: If being in a contented state is said to be great gain in the word of God, which it is, shouldn’t we be interested in pursing contentment….

1 Timothy 6:6–8 (ESV) — 6 But godliness with contentment is great gain, 7 for we brought nothing into the world, and we cannot take anything out of the world. 8 But if we have food and clothing, with these we will be content.

5. JT ------ OK THEN LET’S TALK SOME MORE ABOUT THAT as we bring up… WHAT’S NEW –  as we open Bob’s recent blog from bobbrubaker.com …

“The Grace Of Being Content”

6. Presentation and discussion of Bob’s published article,

• Bob and JT discuss highlights of the PowerBreak blog

“The Grace Of Being Content”

Bob concludes with “The PowerBreak blog is found at bobbrubaker.com”             ((((:03 PAUSE))))

7. JT – What’s happening Bob? What would you like our listeners to know about this week?

8. Bob – Relief In Suffering –… & Sermon link on the website.

(((:03 PAUSE)))

9. JT – This is the PowerBreak Podcast, I’m JT along with Bob Brubaker and this is the  –– time for some questions and answers. Feel free to submit your questions by EMAIL TO JT@bobbrubaker.com and we’ll get to the answer on an upcoming PowerBreak. Podcast…

10. JT – Question ONE - FROM THE SPIRITUAL SIDE OF LIFE….

So we are on the same page can you provide a definition of contentment?

And then the question … is contentment something that we achieve or earn or is it all from God?

11. Bob & JT discuss

Jeremiah Burroughs – “Rare Jewel of Christian Contentment”

“Christian contentment is that sweet, inward, quiet, gracious frame of spirit, which freely submits to and delights in God’s wise and fatherly disposal in every condition.”

Philippians 4:10–13 (ESV) — 10 I rejoiced in the Lord greatly that now at length you have revived your concern for me. You were indeed concerned for me, but you had no opportunity. 11 Not that I am speaking of being in need, for I have learned in whatever situation I am to be content. 12 I know how to be brought low, and I know how to abound. In any and every circumstance, I have learned the secret of facing plenty and hunger, abundance and need. 13 I can do all things through him who strengthens me.

2 Corinthians 12:8–10 (ESV) — 8 Three times I pleaded with the Lord about this, that it should leave me. 9 But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly of my weaknesses, so that the power of Christ may rest upon me. 10 For the sake of Christ, then, I am content with weaknesses, insults, hardships, persecutions, and calamities. For when I am weak, then I am strong.

1 Corinthians 15:8–10 (ESV) — 8 Last of all, as to one untimely born, he appeared also to me. 9 For I am the least of the apostles, unworthy to be called an apostle, because I persecuted the church of God. 10 But by the grace of God I am what I am, and his grace toward me was not in vain. On the contrary, I worked harder than any of them, though it was not I, but the grace of God that is with me.

12. JT – Question Two… “FROM THE MENTAL ASPECT”

How do we mentally focus on contentment without trying to produce it?

13. Bob & JT discuss

Philippians 4:10–13 (ESV) — 10 I rejoiced in the Lord greatly that now at length you have revived your concern for me. You were indeed concerned for me, but you had no opportunity. 11 Not that I am speaking of being in need, for I have learned in whatever situation I am to be content. 12 I know how to be brought low, and I know how to abound. In any and every circumstance, I have learned the secret of facing plenty and hunger, abundance and need. 13 I can do all things through him who strengthens me.

John 15:5 (ESV) — 5 I am the vine; you are the branches. Whoever abides in me and I in him, he it is that bears much fruit, for apart from me you can do nothing.

John 10:10 (ESV) — 10 The thief comes only to steal and kill and destroy. I came that they may have life and have it abundantly.

John 1:16 (ESV) — 16 For from his fullness we have all received, grace upon grace.

14. (JT) Third Question …. From the physical side of life…

How can you fix or enhance your circadian rhythm?

15. Bob and JT discuss…

Before the invention of the electric lightbulb, most people’s sleep and wake cycles were governed by the rising and setting of the sun. But then along came Thomas Edison’s famous invention and, consequently, widespread electrification. Suddenly, factories could schedule round-the-clock shifts, some of which made employees work when they could be sleeping, while lighting homes and streets allowed people to stay up later after dark. This was the beginning of what we now know as circadian rhythm disruption.

Everyone has a bad night once in a while and life throws curveballs like kids waking up crying, bosses scheduling early or late meetings, and a friend who’s in town calling you for an unexpected drink. But if chaos becomes your default, it can start to take a toll by getting your body out of sync with your schedule. On the wellness front, circadian rhythm disruption can negatively impact brain and heart health, disrupt energy metabolism, and cause or worsen emotional issues. From a performance perspective, an irregular sleep-wake cycle delays reaction time, reduces coordination, and, according to a study published in Current Sports Medicine Reports, impacts muscle recovery by disrupting hormone levels. Now let’s look at a three-stage plan to fix your circadian rhythm.

Step 1: Start Your Day Outside and With Movement

The first thing you do in the morning might be to reach for your coffee pot. While caffeine can enhance your wake drive, consider stepping out on your porch, deck, or patio while that must-have cup of Joe is brewing. Getting outside within 30 to 60 minutes releases a healthy level of cortisol into your system to promote wakefulness and focus, according to Stanford neuroscientist Dr. Andrew Huberman.

Step 2: Limit Caffeine in the Afternoon

If you’re going to take a nap, early afternoon is the best time to do it, as waiting too late could delay sleep onset and duration at night. Unless you’re a fast metabolizer of caffeine, it’s also best to consume your second coffee just after lunch and then limit lower caffeine options like green or white tea beyond midafternoon.

Step 3: Stimulate Your Sleep Drive to Fix Your Circadian Rhythm

Even if you’ve kept yourself on track during the day, nighttime can still derail your sleep-wake cycle. One of the first things to manage is light exposure.

Limit Screen Time

Regulate Liquids and Alcohol

Create the Perfect Sleeping Environment

Be Consistent When You Go to Bed and Wake Up

Anything thoughts on this JT?

Bob’s final comment – Applying any fix to your circadian rhythm takes disciple…

Point: DISCIPLINE MAKES THE DIFFERENCE --- in all aspects of life

Closing statement Bob…. “check out today’s show notes at bobbrubaker.com and click on the PowerBreak podcast – today’s show is 244.

16. JT – Submit your questions by EMAIL to JT@bobbrubaker.com and listen for OUR answer on an upcoming PowerBreak Podcast (((:03 pause)))

17. (((commercial by Bob))) --- Relief In Suffering

(((pause for music transition)))

18. (JT) Thank you for joining us for the PowerBreak Podcast. Please subscribe and leave a review where-ever you have downloaded the podcast. Check out the show notes, news, Bob’s weekly blog, and other cool things at bobbrubabaker.com and listen next time for the – “powerbreak podcast.