Graced Health: Perimenopause and Menopause Wellness for Christian Women

Click to Text Thoughts on Today's Episode  "It's too late" is the biggest lie we tell ourselves after 60. Allison McCune Davis is here to bust that myth wide open.  After 14 years in the natural health space and raising her family, Allison turned 60 and felt a familiar restlessness — the kind that signals a new chapter. That spark led her to write 60 Is a Good Start: A Powerful Body, a Purposeful Life, and a Plan to Make It Happen, a book that challenges the idea that 60 is "the gateway to old age" and reframes it as one of the most opportunity-rich seasons of a woman's life. What We Cover in This Episode: Allison shares how turning 60 triggered a season of deep introspection The biggest myth about life after 60 The self-perpetuating circle of purpose: Body Work, Brain Work & World Work (Allison's framework is rooted in longevity research)The 60-Day DareThe power of rebuilding relationships and community Get Allison’s book, 60 is a Good Start Connect with Allison https://allisonmccunedavis.com Instagram: @allison.mccune.davis Facebook: Allison McCune Davis YouTube Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Please tell me I'm not the only one this has happened to. You make a plan — a good one. And then life shows up, and the plan is gone. Whether it's an injury, grief, travel, or just a random Thursday that derailed everything — life will interrupt your plan. The question isn't whether it will happen. It's what you'll do when it does. In this episode, I'm sharing a concept I call the Alternative Minimum Yes — and yes, the acronym spells AMY. It's the smallest, most doable version of movement or care that keeps you connected to yourself when your original plan isn't possible. Not pushing through. Not white-knuckling it. Just staying in relationship with your body instead of abandoning it — even when the yes looks different than you planned. Main Points Covered: Why consistency is about never fully stopping — not never missingThe difference between alternative and lesserWhy your AMY can be physical, emotional, mental, or spiritualHow to identify your Alternative Minimum Yes before the crisis hitsWhy rest absolutely counts as a yesThe all-or-nothing cycle — and how to break itEpisodes Discussed Changing Movement: Honest Conversations from Two Fitness Pros with Kerry Ann Madden​ ​Try This Snack for Better Health​ Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode What if the key to better health wasn't more supplements, more tracking, or more optimization — but simply learning to listen? In this episode, Dr. Brook Sheehan, chiropractor, host of Your Body Speaks, and creator of the Body OS, joins us for a refreshingly honest conversation about what it really means to honor your body — especially in midlife. Dr. Brook shares her personal journey from growing up in a heavily medicalized household, to becoming obsessed with wellness culture, to finally finding a faith-grounded, grace-filled middle ground. Her core message: your body is a masterpiece designed by God, and it's already speaking to you — you just need to learn how to hear it. Main Points Covered: Why our bodies are not machines to be hacked. The danger of wellness obsession. How to actually listen to your body. Why building a relationship with your body takes consistency, not perfection. The "this or that" practice. Discerning signal from noise.What the Talk to Me Body Card Deck is Links Discussed Body System Decoder Body Affirmation Cards Episode Links The Crucial Pre-Workout Question Connect with Dr Brook www.drbrooksheehan.com Instagram: @drbrooksheehan YouTube: www.youtube.com/drbrooksheehan Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Today we welcome back master NASM trainer and menopause specialist Kerry Ann Madden for a candid, unscripted conversation about how both our movement and exercise habits have genuinely shifted over the past ten years — no Instagram highlight reel, just the real story. Main Points Covered: 1.  Losing Speed & Power Without Realizing It  2. The Fitness Community Factor 3. The Morning On-Ramp  4. Exercising for Your Future Self  5. Motivation Is Hard — Even for Fitness Professionals  6. Caregiving & Movement  7. Lifting Heavier — But Smarter  Links Discussed Self-Paced Course - use code GRACED25 for $25 off Guided Cohort (Held each year in January, April, and September) - use code GRACED49 for $49 off Episodes Discussed Mastering Your Mindset as You Navigate Menopause (first episode with Kerry Ann) How to Protect Your Vulnerable Areas with Strength Training Connect with Kerry Ann: https://www.kamfitnessandnutrition.com/ Instagram: @kerryannmadden Facebook: Kerry Ann Madden Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode 500 episodes. 150 guests. And a month away I didn't plan for. Welcome back to the Graced Health Podcast — and welcome to a milestone I've been thinking about for a long time. This episode looks a little different than I originally envisioned for episode 500.  I already knew "uncomfortable lessons" was an unusual theme for a milestone episode. I had no idea just how fitting it would become. If you know me, you know I lean toward encouragement. So sitting with "uncomfortable" took some intention. But God knew what he was doing with this one. In this episode you'll hear: Podcast stats — the real numbers, held loosely and shared honestlyWhich countries and cities are consistently showing up (shoutout to some of you!)Where the Graced Health Podcast lands globally (top 2% — I'll take it)Five uncomfortable lessons about health, habits, rest, and staying in your laneA deeply personal fifth lesson that arrived on February 6 — the day I finished prepping this episodeWhether this is your first episode or your 500th, I'm glad you're here. Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Ever felt like you're too old to start over? Think again. In this powerful episode, Stefanie Gass, host of the Online Business for Christian Women Podcast, joins us to talk about something that might hit closer to home than you realize—even if business isn't your thing. Stefanie's story is raw and redemptive. From finance executive to top 1% network marketer, she had everything the world says should make you happy: the money, the recognition, the $50,000 bonus checks. But after walking off stage in front of 20,000 people at the peak of her success, she felt... nothing. Just emptiness. What happened next changed everything. Stefanie finally cried out to God—really cried out—for the first time in decades. And the Holy Spirit began writing a prophetic plan for her life. Main points discussed: - Career Transitions at Any Age  - Building a Kingdom Business  - Honoring Calling AND Capacity  - How Biblical Order Creates Supernatural Time  - The Power of Gratitude and Vision  - Action Breaks Through Fear Links Biblical Order YouTube Video Use code AMYCONNELL to receive Stefanie’s 5-Day Bootcamp for free Connect with Stefanie https://stefaniegass.com/ YouTube: https://www.youtube.com/StefanieGass Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode What if you could literally change your brain's structure just by thinking differently? Neurosurgeon and Iraq war veteran Dr. Lee Warren shares groundbreaking insights on how modern brain science confirms ancient biblical wisdom—and how you can use "self-brain surgery" to break free from anxiety, depression, and negative thought patterns. After performing over 200 brain surgeries in a war zone and losing his son to tragedy, Dr. Warren discovered the surprising truth: your mind controls your brain, not the other way around. This conversation will change how you think about thinking. Main Points: 1. Your Mind Controls Your Brain (Not Vice Versa) 2. 80% of Your Thoughts and Feelings Aren't True 3. Gratitude and Anxiety Cannot Coexist 4. The Daily Scrub-In Practice 5. Neuroplasticity: Your Brain's Built-In Hope 6. Practical Self-Brain Surgery Operations Links: The Life-Changing Art of Self-Brain Surgery: Connecting Neuroscience and Faith to Radically Transform Your Life Dr. Lee Warren Podcast Connect with Dr. Warren: www.drleewarren.com Instagram: @drleewarren Facebook: @drleewarren X: @docleewarren YouTube: @drleewarren Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode  What if I told you that five simple kitchen systems could make healthy eating feel automatic instead of exhausting? In this episode, I share five practical kitchen systems I use daily to make healthy eating easier and less overwhelming.  My friends started sharing their organization systems on Marco Polo, and it made me realize something surprising about myself— I actually DO have helpful kitchen/food prep routines! Today, I walk you through my simple, actionable strategies for staying hydrated, getting adequate protein, and having healthy food ready when I need it. These systems work for me right now, but may change—and that's okay. The goal is to find what works for YOU and start with just ONE system at a time.  Main points discussed:  1. My morning hydration system 2. My protein coffee system 3. Tips for prepping protein (my fav ways to do this) 4. Mindsets to help you not get overwhelmed but rather make healthy living easier Links: Join Moving Forward Together! Applications are open now, learn more at gracedhealth.com/smallgroups  My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode What does it look like to navigate mental health struggles while living out your faith? It’s a question many of us carry—sometimes silently. And it’s one I was honored to explore in this week’s conversation with Carla Arges. Carla’s story isn’t neat or easy. She experienced childhood trauma, homelessness at 14, misdiagnoses for years, and eventually received an accurate diagnosis of bipolar disorder and borderline personality disorder just six years ago. But here’s what moved me most: Carla talks about thriving, not just surviving. And she does it in a way that’s gentle, honest, and deeply rooted in partnership with the Holy Spirit. Carla Arges is a mental health coach, podcaster, and writer who helps Christian women navigate trauma and mental illness with grace and truth. After experiencing childhood trauma, homelessness, and a journey through misdiagnoses, Carla was accurately diagnosed with bipolar disorder and borderline personality disorder six years ago. Through partnering with the Holy Spirit, therapy, medication, and holistic healing practices, she has moved from surviving to thriving—and now equips other women to do the same. Carla is the host of the Affirming Truth podcast and a content writer for the Bible app, where she creates bite-sized, accessible devotionals for women struggling with mental health. She offers courses on nervous system regulation and biblically based boundaries, and provides one-on-one coaching to help women integrate faith, healing, and practical tools for everyday thriving. In our conversation, you’ll hear: Why a diagnosis is information, not identityThe role of medication and therapy in faith-based healingHow to regulate your nervous system in practical waysWhy thriving isn’t about living on the mountaintop all the timeHow God doesn’t waste our pain—He redeems it for purpose Connect with Carla: Website: carlaArges.comPodcast: Affirming Truth (available on all podcast platforms and YouTube)Bible App: Search for plans by Carla ArgesStrong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Our episode today explores how the same physical activity can serve completely different purposes depending on your intention behind it.  We challenge the wellness industry's constant pressure to "go harder" and achieve maximum intensity every single day, suggesting it's time to release that mentality. Instead, let's go after a grace-based approach rooted in freedom rather than legalism. We are wired for freedom by God! By pre-deciding your intention before exercise—whether that's challenging your cardiovascular system, gently moving for mental health, building strength, or simply clearing your head—you can stay focused on what you truly need rather than falling into comparison or guilt. The key is being honest with yourself about what you need while giving yourself permission to adjust when necessary, recognizing that backing off isn't failure—it's listening to your body with wisdom and discernment. Main points discussed: 1. Macro Why vs. Micro Why 2. Examples of Micro Whys  3. Saying Goodbye to "Go Harder"  4. Freedom Through Grace (Drawing from Galatians 5:1) 5. Examples of Micro Whys  6. Protecting yourself from falling into old comparison patterns  Links: Strong and Vibrant at Home: Strength Training and Wellness for Christian Women in Perimenopause and Beyond Moving Forward Together: 4-Week Small Group Coaching Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode This is a insightful conversation with Tiffany Giganti, a certified functional nutrition counselor, discussing gut health and overall wellness. Tiffany shares her journey from struggling with her own health issues to becoming a practitioner who helps women understand their bodies through a functional health approach.  Your body isn't broken or working against you—it's communicating with you. Learning to understand and respond to those signals through a functional health approach creates lasting vitality rather than just treating symptoms.   Main Points:  1. Why Doing "All the Right Things" Isn't Enough 2.  Gut Health = Overall Health 3. The Big Three Non-Negotiables 4. The Supplement Problem 5. Listening to Your Body 6. The Gut Harmony Program 7. Simple Action Steps Learn more about Gut Harmony Here Use code AMY for $50 off Links and Episodes discussed Simple ways to increase your sleep quality 😴 and quantity 🛌 with holistic sleep coach Morgan Adams The Wellness Industry Has Lots Its Mind. Here's How to Navigate It. Should I Wear a Weighted Vest? 5 Things You Need to Know Before You Take Supplements Important Note: I participated in Gut Harmony last fall to understand my own gut better as well as preview the program for you. I learned so much from Tiffany and highly recommend it if you are in a place to strategically participate in food-elimination. Tiffany's approach is gentle and warm but this program does guide you to temporarily eliminate certain foods. If you are healing from or working through an eating disorder or disordered eating, I do not recommend this for you and suggest you work directly with a Registered Dietitian certified in Eating Disorders. (Need one? Hit reply and I'll help connect you.) Bristol Stool Chart Connect with Tiffany www.tiffanygiganti.com Instagram: @tiffanygigant Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Can you believe we’ve wrapped up 24 seasons of the Grace Health Podcast?! The journey has been nothing short of incredible. For those new here, I typically run three seasons a year, each with its own flavor—sometimes focused, sometimes a bit more “loosey-goosey,” but always with the goal of bringing you value, encouragement, and practical health wisdom. I love doing these season recaps for two reasons. First, if you’re new, it’s a great way to get a high-level overview of what we’re about. I know when I discover a new podcast, I look for recap episodes to get a sense of the content and see if it’s a good fit. Second, even my most loyal listeners can’t catch every episode. Life happens! These recaps let you see what you might have missed and revisit topics that resonate. We’re about to hit a major milestone—500 episodes! I’d love your ideas on how to celebrate. If you have thoughts, please use the “click to text” feature in your podcast player or episode description. And as we head into the holidays, remember: the best gifts aren’t always wrapped. Sharing an episode with a friend is a wonderful way to show you care. Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Today on the podcast Becky Fields shares her extensive personal experience caring for aging parents and in-laws, emphasizing that proactive planning makes transitions significantly easier than waiting for a crisis.  Becky is writing a workbook with practical checklists and a book called "Daughters of Naomi" addressing the emotional aspects of caregiving. She also runs a service buying homes from families who need to transition parents quickly. Her core message: maintain open communication, start planning early, build a support community, and trust God through the process.  Main points discussed:  1.  Early Planning is Critical  2.  Warning Signs to Watch For  3.  Communication Strategies  4.  Emotional Considerations  5.  Practical Resources  Links: Purchase Becky’s Book, Guiding Them Home, here Connect with Becky: https://grandmahousebuyer.com/ https://daughtersofnaomi.org/ Instagram: @grandmahousebuyer YouTube: @grandmahousebuyer  Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Forget the matching workout sets, the perfectly planned gym sessions, and the hour-long commitment that never happens. Here's the plot twist: One minute of vigorous movement = 40% lower risk of premature death. Yes, one minute. The same amount of time it takes to microwave leftovers.  We overcomplicate everything, including exercise, when we just need to show up for ourselves.  From this episode on "Fitness Snacking", I pray you learn to embrace short workouts as a legitimate and effective approach to fitness, particularly for women in perimenopause and menopause.  Main topics today: 1.  The Power of Short Workouts ("Fitness Snacking")  2.  Key Benefits  3.  Why Short Workouts Work  4.  Practical Implementation Options  Links Discussed: YouTube: @amyconnell (psst subscribe if you haven’t and like the episodes…it’s super helpful!) 10-Minute Workouts Research for Today’s Episode One-minute bursts of activity during daily tasks could prolong your life, finds study Analysis: Short bursts of physical activity during daily life may lower risk of premature death Short, intense bursts of exercise more effective after stroke than steady, moderate exercise My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Pelvic floor issues often worsen dramatically during perimenopause and menopause. By age 50, estrogen can drop by 50%, which decreases collagen production—the building block of pelvic floor tissue. Today you'll hear an informative conversation with PT Christina Walsh from Tighten Your Tinkler about pelvic floor health, particularly for women in perimenopause and menopause.   Main points discussed: 1.  Why Pelvic Floor Issues Worsen with Age  2.  Dysfunction vs. Prolapse  3.  Medical Care Challenges  4.  Birth and Risk Factors  5.  Exercise Recommendations  5.  Practical Tips to Start Today  LINKS Episodes Featuring Christina and Jenn of Tighten Your Tinkler: These two common exercise moves aren't helping your pee issues. Here's why. Season 15 Episode 9 The surprising reason for your back and hip pain (not visible on x-ray) Season 13 Episode 13 Episodes Mentioned Should I wear a weighted vest Fiber and menopause Resources Take the 5-minute quiz https://www.tightenyourtinkler.com/backandhiprelief Use code GRACEDHEALTH for $50 off the Tighten Your Tinkler Signature Program Connect with Christina and Tighten Your Tinkler https://www.tightenyourtinkler.com/ Instagram: @tighten.your.tinkler YouTube Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode In this episode, we'll discuss the often-overlooked phenomenon of post-stress crashes—the physical, emotional, and mental exhaustion that follows high-intensity seasons like work deadlines, book launches, caregiving, weddings, or major life transitions. Key Topics Covered: What qualifies as a stressful seasonHow crashes manifestThe science behind itChronic vs. acute stressBiblical perspective on restPractical recovery strategies *** Have you had a season of high stress then the recalibration was rough? Hit reply and let me know! Links Mentioned: Protein Playbook How I Heard From God Without Spending Time in Prayer or Worship B.COMPLETE Strong and Vibrant at Home: Strength Training and Wellness for Christian Women in Perimenopause and Beyond Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode In this episode, Dr. Torkil Faero, a Norwegian emergency physician and author of "The Pulse Cure," shares how heart rate variability (HRV) can be a powerful tool for managing stress and improving sleep—especially for women navigating perimenopause and menopause. After losing his father to cancer during a four-year sailing adventure, Dr. Faero transformed his own health by learning to track and optimize his autonomic nervous system using wearable devices. He explains how HRV reveals our body's stress balance and provides practical guidance on using this data to make better daily health decisions. You have more control over your health than you think—wearables and heart rate tracking can guide you toward a sustainable stress balance and better overall health.  Main points discussed:  1.  Understanding Heart Rate Variability (HRV)  2. Best Practices for Tracking HRV  3. Factors That Impact HRV (negative & positive factors) 4. Using HRV Data Effectively  5. Key Lifestyle Factors  Links The Pulse Cure Book Garmin Watch Oura Ring Whoop Band Athlytic App Why We Sleep by Matthew Walker Connect with Dr. Torkil Faero ThePulseCure.com Instagram (US) @dr.torkil  Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode In this episode of the Grace Health Podcast, Tamara Newell joins us. She is a writer, holistic health coach, Pilates instructor, and former dancer. Tamara shares her powerful journey from struggling with an eating disorder and body image issues during her ballet career to finding freedom and peace through her relationship with Jesus. She introduces her "Peaceful Body Pyramid" framework and discusses how to approach health and body image from a place of love, acceptance, and faith rather than shame or comparison.  Key Points Discussed:  1. Tamara's Background & Journey  2. The Peaceful Body Pyramid (Six Keys) 3. Body Image Insights Links The Peaceful Body Approach Listen to the first chapter for free Visit Tamara’s etsy shop for gratitude journal, scripture cards and more. Connect with Tamara www.peacefulbodyandbeauty.com YouTube Instagram: @tamaranewell_ Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode This conversation between Shaela Daughtery and I focuses on introducing The Stronger Collective, a faith-based fitness community designed for women who have completed the Strong and Vibrant at Home course or are looking for a supportive workout environment.  With the Lord's guidance on what to focus on each month, you can have the freedom to customize workouts to match your season of life, calling, and capabilities. About Shaela: Shaela is a Christian Fitness Coach and founder of The Stronger Collective Workout App for Christian Women, known for helping women build sustainable health rhythms through strength training, whole foods, and faith. With a background in functional fitness, corrective exercise, and habit-based coaching, she’s here to help guide women toward real-life results, starting small, building consistency, and honoring the body as a vessel for God’s calling. Main Points Discussed: 1.  About The Stronger Collective  (Mission & Philosophy) 2. Program Structure (Seven different trainers!) 3. Key Features  4. Non-Workout Programs (Nutrition & Rest) 5. Info For Strong and Vibrant at Home Graduates  Links Join The Stronger Collective Strong and Vibrant at Home Listen to Shaela’s Podcast: Simple Fitness Habits Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Inspired by master trainer Pete McCall's advice to his parents, this episode explores how to stay strong, mobile, and ready to actively engage with your grandchildren. Whether you're already in the grandparent stage or preparing for it, these training strategies will help you create more memories and stay present with the littles in your life.   Key Training Areas Covered:  1. Balance Training   2. Offset/Unilateral Training   3. Grip Strength   4. Getting Up and Down Off the Floor   5. Functional Movements   6. Endurance Holds  Learn more about Strong and Vibrant at Home Join the waitlist for Strong and Vibrant at Home Episodes Mentioned What Does “Heavy Lifting” Mean for Women Over 40? YouTube Videos Mentioned 10-minute workout How to Create a Highly Effective Workout with Functional Movements. 1-on-1 coaching signup Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Discover why the traditional RICE method (Rest, Ice, Compression, Elevation) for treating soft tissue injuries is now considered outdated. This episode explores the modern PEACE & LOVE protocol that promotes faster healing through early, gentle movement and improved blood flow to injured areas. Learn what the research shows, when to use each approach, and special considerations for women in perimenopause and menopause who may experience more frequent injuries.  Main points discussed:  1. Why RICE is Outdated  2. The PEACE & LOVE Protocol Explained 3. When Not to Use PEACE & LOVE  4. Nutrition for Healing  5. Special Considerations for Perimenopause/Menopause  Episodes Discussed: S23E5 One hidden piece to helping your chronic pain puzzleS23E15 The Maximizing & Optimization Myth: Finding Grace in Your Health JourneyS24E8 6 Ways to Take Care of Your Future Self (especially in perimenopause)S23E11 Nutrition Essentials in Perimenopause and Beyond The ONLY foam roller I recommend: MELT Method Soft Body Foam Roller https://thesportjournal.org/article/the-r-i-c-e-protocol-is-a-myth-a-review-and-recommendations/ https://bjsm.bmj.com/content/54/2/72 https://experiencelife.lifetime.life/article/the-problem-with-using-the-rice-protocol-to-treat-a-soft-tissue-injury/ Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode When someone we care about loses a loved one, many of us freeze—unsure of what to say, worried about making things worse, or even avoiding them altogether.  In this episode, my friend Cheri Fletcher joins me to share what she learned about grief communication after losing her daughter Annie unexpectedly in 2023.  Cheri offers practical wisdom on how to show up for those who are grieving and breaks down the barriers that keep us silent when our presence matters most. We Discuss Annie's story and the reality of unexpected lossHow grief impacts faith and why turning to God with anger is still worshipThe "wall of grief" and why people approach it differentlyWhat grievers actually need vs. what we think they needWhy "I don't know what to say" keeps us from showing upPhrases that don't help (and what to say instead)The forgotten grievers: siblings and their unique painCheri's "Beyond I Don't Know What to Say" question cardsSimple ways to support someone in grief without waiting for permissionResources mentioned: Cheri's podcast: Your Spiritual Game Plan (Episode 236 for Annie's full story)​Beyond I Don't Know What to Say conversation cards (use code GRACEDHEALTH10 for 10% off at cherifletcher.com)Free 5-day reflection guide: "Comfort in the Silent" (available when you subscribe at cherifletcher.com) Connect with Cheri: CheriFletcher.com Instagram: @cherifletcher Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode In this episode, we explore the science behind habit formation and personal transformation with clinical psychologist Silvia Subirana. As Head of Content Development at Unconscious Moderation, an innovative app designed to help users take control of their relationship with alcohol, Silvia brings unique insights into how we can discover greater meaning, happiness, and fulfillment in our lives to become healthier versions of ourselves. What We Discuss The science behind habit formation and behavior changeHow hypnotherapy creates new neural pathwaysWhy understanding your "why" is crucial for lasting changePractical tools for intentional living (whether you use the app or not)Moving beyond alcohol moderation to discover deeper meaning and purposeThe psychology of becoming a healthier version of yourself Target Audience This conversation is intended for those in the "gray area" of alcohol use - people who are sober curious or looking to moderate their drinking. Important Note If you suspect you may have a physical dependence on alcohol, please consult with a medical professional before making changes, as stopping suddenly can be dangerous. About Unconscious Moderation UM is more than just an alcohol moderation app - it's designed to help people discover greater meaning, happiness, and fulfillment in their lives while taking control of their relationship with alcohol. Get the Unconscious Moderation App from the Apple Store Learn More: https://www.UM.app Instagram: @um_app_ Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode If you're in perimenopause or menopause, you know how challenging it can be to plan for success when sleepless nights, brain fog, and fluctuating hormones get in the way. In this episode, I'll explore with you six practical ways to be kind to your future self from a health and fitness perspective, helping you set yourself up for success even when life feels unpredictable.  Main points discussed today: 1. What the "Six Months Game" is 2. Long-Term Strategies to be Kind to Yourself 3. Short-Term Strategies to be Kind to Yourself 4. Why it's Wise to Stop Planning Like Your Future Self Has it All Together  5. Action Steps for Listeners Get your Free Protein Prep Playbook: Recipes and rhythms to support your protein goals Episodes discussed: The Art of Gentle Meal Prep: Creating Space for Sabbath with Kathi Lipp Sabbath Soup Cookbook Meditation Myths Busted: A Guide to Everyday Mindfulness with Ann Swanson Mindfulness for the Real World Book How I heard from God without spending time in prayer or worship Research for this episode: https://www.nature.com/articles/s41598-022-27247-y https://dhwblog.dukehealth.org/the-power-of-breath-the-surprising-benefits-of-conscious-breathing/ https://pmc.ncbi.nlm.nih.gov/articles/PMC8546813/ https://www.nature.com/articles/srep27533 https://www.npr.org/sections/thesalt/2016/05/03/476488223/what-s-for-dinner-the-options-for-a-fast-answer-multiply https://alltechbenefits.org/news-insights/schedule-white-space/ Resista Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode  In this episode, I'll explore with you why fiber deserves more attention in the wellness conversation, especially for women in perimenopause and menopause. Using a football analogy, I discuss how fiber is like the "offensive line" - not flashy, but absolutely essential for protecting your health during hormonal changes.   Key Topics Covered: Why Fiber Matters in Perimenopause/Menopause Effect of Dietary Fiber Intake on Lipoprotein Cholesterol Levels Fiber's RolesHow Fiber Helps When Estrogen Levels Decline Gut Microbiome Health Blood Sugar & A1C SupportGetting More Fiber in TipsSupplementation Discussion  Episodes Discussed: Protein Series - Beginning with Part 1 The Wellness Industry has Lost Its Mind with Michael Ulloa How to Have a Healthy Gut Microbiome with Dr. Richard Harris How to eat more fiber without eating your weight in vegetables 5 Things to Know Before You Take Supplements Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode In this episode, we are digging into 10 foundational health pillars that here at Graced Heath, we believe are super helpful to be prioritized before diving into biohacking and trendy wellness advice. Using a house-building analogy, you'll hear me (hi, it's Amy!) emphasize getting the "foundation" right before focusing on the "decorative details" of health optimization.  You'll hear in today's episode: 1. Why you actually don't have to do "all the health things"  2. Why I recommend focusing on these foundational elements before pursuing biohacking trends  3.  How these foundations are research-backed and more impactful than trendy supplements or restrictive eating  4. My thoughts on ten super basic, but key, health promoting habits Research for Today’s Episode https://www.nih.gov/news-events/nih-research-matters/healthy-habits-can-lengthen-life https://news.stanford.edu/stories/2020/11/deep-faith-beneficial-health My Book: Your Worthy Body Episodes Discussed Simple Ways to Increase Your Sleep Quality and Quantity with Sleep Coach Morgan Adams Protein Series Began September 2024 Why Now is the Perfect Time to Integrate the Blue Zone Lifestyle Recommended Graced Health Episodes on Managing Stress: Exhausted, Overwhelmed, and Over 40? Here's Why Your Body's Stress Response Has Changed with Marcyline Bailey Beyond Barbie-Style Self-Care: Transforming Your Nervous System's Response to Calling with Janice McWilliams Meditation Myths Busted: A Guide to Everyday Mindfulness with Ann Swanson Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Today I am interviewing Cathy, a participant in my "Strong and Vibrant at Home" program - a 7-week strength training and wellness course designed for Christian women in perimenopause and beyond.  Our conversation captures Cathy's experience as a 67-year-old participant in my fitness program, highlighting both the practical details (equipment, structure, costs) and the personal benefits she experienced. I appreciate how Cathy so kindly emphasizes the program's unique positioning for midlife and beyond women, and her strong endorsement based on her positive results.  About Cathy:  Cathy is an active 67-year-old with experience in kettlebells, yoga, water exercise, and former CrossFit. She's a daily exerciser who prefers 15-30 minute sessions and values listening to her body over pushing through fatigue.  Cathy's  recommendation: "If you're on the fence, just do it." She says this is the only program she knows designed specifically for this age group by someone who truly understands the demographic. You'll hear in this episode: 1.  Why Cathy Trusted the Program  2.  Cathy's Experience with Strong and Vibrant (what worked well, initial challenges) 3.  Program Structure  4.  Equipment Investment  5.  Who Should Consider This Program  Learn more about Strong and Vibrant at Home Episode Links: The surprising connection between fascia, chronic pain and overall wellbeing with Melt Method founder Sue Hitzmann Adjusting and Thriving in Empty Nesting with Retired Empty Nester Cathy Lawdanski Connect with Cathy: Instagram: @retired_empty_nester Join Cathy’s Newsletter Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Ready to ditch the gym commute and create a great workout space in your living room or basement? Whether you're a seasoned fitness enthusiast or just starting your strength training journey, working out at home doesn't have to mean compromising on results. Today we're diving into 12 game-changing essentials that will set you up for at-home workout success – no fancy equipment required! Topics discussed today: 1.  Understanding Your Motivation  2. The Power of Starting Small 3. Tips for Setting Up Your Space  4.  Planning for Real Life (aka, things not going to plan!) 5.  Workout Essentials  6.  Helpful Mindset Shifts Links Discussed 12-Minute Full Body Workout (YouTube Video) What 'Lifting Heavy' Really Means for Women Over 40 How to Lift Heavier Without Heavier Weights Get on the Strong and Vibrant at Home waitlist Learn more about Strong and Vibrant at Home Or watch the Strong and Vibrant at Home info video Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode This episode follows up on last week's discussion about lifting heavy by providing practical strategies to increase workout intensity without purchasing expensive equipment. We'll address the common problem of having lighter weights (typically 10-15 lb dumbbells) but wanting to progress beyond their current capacity.  Listen to that first episode here Topics covered in today's episode:  The Cost Reality of Home Weights  Tempo Variations - Slowing Down Movement  Concentric vs Eccentric Motion  Time Under Tension  Range of Motion and Position Changes  Volume Strategies (Supersets)  Creative Alternatives  Links Discussed: Get on the waitlist to be notified when Strong and Vibrant is live: https://www.gracedhealth.com/waitlist What does “Lifting Heavy” mean for women over 40? Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Do you keep hearing "you've got to lift heavy!"? What does this even mean? Today I'm covering what 'lifting heavy' truly means, explaining the varying levels of exertion, the methods for safely incorporating strength training, and the benefits of such practices for muscle and bone health.  We discuss: Defining Lifting Heavy: Relative Effort and RPE ScaleThe OPT Model: A Structured Approach to Strength TrainingDifferent Types of Resistance TrainingBenefits of Lifting Heavy for Women in MenopausePractical Tips for Lifting Heavy Recovery and Adaptation: Listening to Your Body Episodes Discussed: Protein series  Seasons of Strength: Adapt Your Workouts Through Summer and Beyond How to Protect Your Vulnerable Areas with Strength Training The Bone Battle No One Is Talking About: How Strength Changes Everything The resistance bands I use and recommend Protect Your Four Most Vulnerable Areas (free download) Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode This is another "Rant, Rave, and Review" style episode with three main segments. In these episode, I share personal thoughts and insights on current trends and health topics.  Listen in to hear my thoughts today on:  1. The trend of recipes titled with "Marry Me" ... do I love it or cringe hard core? 2.  The Gua Sha Facial Tool ... helpful or just hyped up? 3. An article about Americans and insomnia ...was the data surprising to me in this article about sleep? Do I agree with it? To hear the first Rant, Rave, and Review episode, listen here: Rant, Rave, & Review: A Fresh Perspective on Headlines, Social Media Breaks, and the Science of Tiredness Episode Links Gua Sha tool for face   “American Insomnia” by Jennifer Senior/The Atlantic One hidden piece to helping your chronic pain puzzle - Graced Health episode Exercise for Lower Back Pain (in Age with Grace and Strength Tips) - YouTube Short Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Today's nine minute episode features Michael Ulloa, a well-known persona on the socials. He is known for debunking dangerous wellness information online, by speaking up on his podcast and also his social media pages about what is actually true, based on the science and research.  There are many problematic lies shouted at us online about health and one particularly loud voice is about body size. Check out today's highlight from Michael's full length episode, where he dives into lies about our bodies needing to look a certain way in order to be fit and healthy.  Listen to the original full-length episode with Michael Ulloa:​ The Wellness Industry Has Lost Its Mind. Here's How to Navigate It​ (Season 23 Episode 14) Michael's Resources: How To: Fitness Podcast Recommended Instagram Accounts by Michael:  ​@this.is.mallory​ ​@dr_idz​ ​@drjengunter​ ​@dr.adrian.chavez​ ​@dr.andrealove​ ​@soheefit​ ​@foodsciencebabe​ Connect with Michael: www.michaelulloa.com Instagram: @michaelulloapt Facebook: /michaelulloapt YouTube: @MichaelUlloa My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode This week's featured moment served as the inspiration behind this entire series. Whenever I listen to therapist Marcyline Bailey discuss the breath of life and its role in connecting us all, I find myself deeply moved. While her complete episode was impactful, this particular segment feels like something that deserves widespread attention. I know this highlight will be helpful! Listen to the original full-length episode with Marcyline Bailey: ​Exhausted, Overwhelmed, and Over 40? Here's Why Your Body's Stress Response Has Changed​ (Season 22 Episode 11) My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode This week's featured moment is all about understanding how our body responds to stress and lack of safety. Sherry puts language to the connection between binge eating and imposed food scarcity. She also shares about honoring our health and fitness from a protection and safety mode. If you are coming out of diet culture or negative self talk, this is for you! To hear more you can listen to the full episode in season 23 episode 8 titled "Your Nervous System on Diet Culture: How to Break Free and Find Peace." My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode In this week’s moment of grace we are revisiting self care with Janice McWilliams. Janice has a huge focus on burnout in ministry, but her wisdom transcends to however you spend your day. I so appreciate her guidance in shifting us from stopping our life to push back all we need to do and perform “barbie style self care” to something we can work into our daily rhythms. Listen to the original full-length episode with Janice McWilliams: Beyond Barbie-Style Self-Care: Transforming Your Nervous System's Response to Calling (Season 23 Episode 16) Janice’s Resources: Restore My Soul: Reimagining Self-Care for a Sustainable Life Online course for ministry leaders Connect with Janice: https://janicemcwilliams.com hormonesoupresource.com Instagram: @janicemcwilliams My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode In this opening Moment of Grace, Kathi Lipp gently guides us through the ongoing challenge of meal planning and preparation, offering encouragement to care for our body, soul, and mind. Her book Sabbath Soup is a treasure trove of recipes—I’ve truly enjoyed every one I’ve tried. I’m especially looking forward to cooler days so I can make her chicken and black bean soup again. Here is Kathi’s Moment of Grace. Listen to the original full length episode here: The Art of Gentle Meal Prep: Creating Space for Sabbath with Kathi Lipp Sabbath Soup Kathi Lipp is the Publishers Weekly best-selling author of over 20 books, including Sabbath Soup. She and her husband Roger ran away to the mountains of Northern California where they grow their own food and turn it into delicious meals for those they host at the Red House Writers retreats. My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode This season featured 23 episodes with a mix of solo content (15 episodes) and guest interviews (8 episodes). I covered various aspects of holistic health through a faith-based, diet-culture-free lens, focusing on body, mind, and spirit wellness for women in perimenopause and beyond. Topics from this past season: Nutrition Episode 4: Ultra Processed Foods, Food Science and Intuitive Eating - Balancing food science with intuitive eating principlesEpisode 11: Nutrition Essentials in Perimenopause and Beyond - Six essential nutrition guidelines with practical strategiesEpisode 22: How to Choose Seafood and Avoid Rare Ciguatera Poisoning - Personal story and seafood safety resources Fitness Episode 9: The Bone Battle - Why strength training is crucial for bone healthEpisode 10: How to Protect Your Vulnerable Areas with Strength Training - Four key areas to focus on with free exercise downloadEpisode 17: Should I Wear a Weighted Vest? - Research-based guide on weighted vest benefits and considerationsEpisode 19: Seasons of Strength - Adapting workouts for summer and life changesEpisode 20: Finding Your Perfect Fit - Comprehensive shoe selection guide Faith Episode 12: Finding God's Wisdom First (with Alexandra Yu) - Holistic healing through faith-based approach Nervous System & Stress Management Episode 8: Your Nervous System on Diet Culture (with Sherry Chabon) - Breaking free from diet culture's impact on nervous systemEpisode 15: Meditation Myths Busted (with Anne Swanson) - Practical meditation tips and misconceptionsEpisode 16: Beyond Barbie Style Self-Care (with Janice McWilliams) - Meaningful self-care for sustainable living General Wellness Episodes 1-2: Eight Questions to Ask Yourself in the New YearEpisode 3: The Wellness Industry Has Lost Its Mind (with Michael Yeo) - Navigating wellness trends with evidence-based approachEpisode 5: One Hidden Piece to Helping Your Chronic Pain PuzzleEpisodes 6-7: Addiction two-part series (with Sarah Pritchard)Episode 13: Rant, Rave & Review - Mixed format episode including article on chronic tirednessEpisode 14: The Maximization and Optimization Myth - Finding balance in wellness cultureEpisode 18: Breaking Free From Expectations (with Stephanie Ravens Craft) - Identity and life transitionsEpisode 2Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode In this toxic fish tale episode, I share my personal experience with ciguatera poisoning - a rare form of food poisoning that landed me on the bathroom floor of a Bahamas resort and changed how I think about seafood forever. While this isn't our typical "age with grace and strength" content, it's an important story about advocacy, awareness, and making informed choices about the fish we eat. What Happened During a 2019 family vacation in the Bahamas, I ordered the "fish of the day" at a resort steakhouse while my family had steak. That night, I became violently ill with what would later be diagnosed as ciguatera poisoning - a rare condition listed on rarediseases.org. Key Points Discussed: What is Ciguatera Poisoning?High-Risk Fish SpeciesHigh-Risk RegionsMy Symptoms Recovery Protocol  Links Mentioned: Ciguatera Poisoning: How I Manage my Symptoms with Food, Supplements, and Exercise (YouTube) Ciguatera Experience: Updates and Encouragement After Six Years (YouTube) Article from Cleveland Clinic about ciguatera Monterey Bay Aquarium Seafood Watch Guide Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode This episode explores the transformative power of positive self-talk, challenging the double standard many Christian women over 40 live with—showing grace to others while being harsh on themselves.  Key Scriptures: Luke 6:31 - "Do to others as you would have them do to you" Mark 12:29-31 - "Love your neighbor as yourself" 2 Corinthians 10:5 - "We take captive every thought to make it obedient to Christ" Philippians 4:8 - "Whatever is true, noble, right, pure, lovely, admirable—think about such things" Main Topics Covered in this Conversation: The double standard we live with (How we see beauty in others but struggle to see it in ourselves)The mental health impact of negative self-talkWhy self-love is actually biblical (Mark 12:31)The science behind self-talkPhysical health benefits of positive thinkingPractical transformation stepsSelf-care as spiritual practiceReframe self-care as stewardship of God's temple, not selfishnessPractical self-care ideasA weekly compassion challenge  Purchase my book, Your Worthy Body here Episodes Discussed My Arsenal to Fight and Overcome My Current Body Image Battles S20E15 I've Gained Perimenopause Weight. Why I'm Not Trying to Lose it. S20E16 Beyond Barbie-Style Self-Care: Transforming Your Nervous System's Response to Calling with Janice McWilliams S23E16 Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode You are welcome in advance! This episode is a comprehensive guide to selecting, fitting, and purchasing athletic shoes based on your individual foot needs.  Key points discussed in this episode:  When It's Time for New Shoes  ( Mileage Guidelines + Visual Inspection Method) Types of Athletic Shoes  Finding the Right Fit for You Foot Assessments Smart Shopping Strategies  Pronation Patterns  Going Barefoot Thoughts Budget-Friendly Options Episode Links BONUS: Laughs, pro tips, and cackling by the campfire with Amy and her friend Marni Links Discussed B.COMPLETE REI.com 6pm.com RunningWarehouse.com Vivobarefoot.com Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode In this episode, we explore the concept of periodization - intentionally changing your workout routine for a specific period of time. As we enter summer, it's the perfect opportunity to consider how to adapt your fitness approach to match the season, your energy levels, and your lifestyle.  Things you'll hear in this episode: 1.  What is Periodization? 2.  Benefits of Periodization  3.  Practical Approaches to Periodization  4.  Seasonal Approach to Fitness 5.  Cycle-Based Approach to Fitness 6.  Summer Workout Ideas  Episode Discussed How to slow the aging process with exercise with Pete McCall Link Discussed B.COMPLETE My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode In this episode, I welcome Stephanie Ravenscraft for an inspiring conversation about breaking free from others' expectations, embracing your true identity, and navigating life transitions with confidence. Stephanie shares her personal journey of transformation and offers practical advice for women who are experiencing major life changes, particularly the empty nest phase. About Stephanie Ravenscraft Stephanie is a life coach who helps women break free from external expectations and discover their authentic selves. After spending 20 years as a stay-at-home mom to three children, she now guides others through mindset shifts and personal transformations. She hosts her own podcast and offers coaching through her website, stephanieravenscraft.com. You'll hear in this episode: 1.  Advice for Embracing Change and New Seasons  2. How to Approach Empty Nesting with Purpose  3. Wisdom for Ditching Expectations and Instead  Embracing Who God Created You to Be 4. Identity Beyond Motherhood  5. Discovering What Being Yourself Means to You  6. Stephanie's Own Healing Journey  Connect with Stephanie https://www.stephanieravenscraft.com Instagram: @ThrivingMosaic Facebook: Stephanie Ravenscraft YouTube: @StephanieRavenscraft Sensitive Wrists? See the YouTube Short mentioned in the Age with Grace and Strength tip at the end of the episode here. Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode In this episode, we explore the growing trend of weighted vests, especially among women in perimenopause and beyond. I noticed several women in my neighborhood wearing these vests during their morning walks, which prompted me to research their benefits, proper usage, and whether they might be right for you.  Key Points Discussed: Benefits of Weighted Vests When to Wear a Weighted Vest How to Start Using a Weighted Vest Who Should NOT Use Weighted Vests (Contraindications) Walking Form When Using a Weighted Vest What to Look for When Purchasing Research Used in Today’s Episode The effect of a weighted vest on perceived health status and bone density in older persons(Quality of Life)How To Use A Weighted Vest For Osteoporosis And Overall Bone Health, According To ExpertsLong-term exercise using weighted vests prevents hip bone loss in postmenopausal womenI have a family history of Alzheimer’s disease. I wanted to understand my own riskResearch: Weighted Vest for Osteoporosis?Hyperwear Weighted VestsGraced Health Episodes Mentioned: Can I use weights while walking? The bone battle no one is talking about (osteoblasts and osteoclasts) Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode In this episode of the Graced Health Podcast, Janice McWilliams joins us, a psychotherapist, spiritual director, and author of "Restore My Soul: Reimagining Self-Care for a Sustainable Life." We discuss how to practice meaningful self-care that goes beyond "Barbie-style" pampering to create sustainable rhythms that prevent burnout while living out your calling.  Janice McWilliams (MDiv, LCPC) is a psychotherapist in private practice, a certified spiritual director, speaker and author of Restore My Soul: Reimagining Self-Care for a Sustainable Life. Janice completed her Master of Divinity at Howard University and her counseling degree at Loyola University in Maryland. Janice’s love of the depths and intrigue of the human experience is matched by her desire to find her place in God’s work of restoring and revitalizing souls everywhere. Her blog promotes spiritual, relational, and psychological transformation You'll hear today: 1.  The Problem with "Barbie-Style" Self-Care  2. What the "Hormone Soup Metaphor" is 3. How to Take a Better Break   4. Learning from Jesus's Rhythms  5. Discerning What Is "Ours to Do"  6. Balancing Fast and Slow Seasons  7.  Phone Usage and Self-Care  8. The Four Realms of Self-Care  Connect with Janice: Book: Available on Amazon and NavPress Website: hormonesoupresource.com Janice’s Resources: Restore My Soul: Reimagining Self-Care for a Sustainable Life Online course for ministry leaders Connect with Janice: https://janicemcwilliams.com Instagram: @janicemcwilliams Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode In this episode, we discuss the modern quest for optimization and maximization in health practices and how it might be making us miserable. Drawing from an article from the Sunday Times, we chat about this trend through the lens of this podcast's six core values: knowledge, discernment, diversity, encouragement, faith, and grace. Key Topics Covered The dangers of health "maximization" cultureImportance of finding information relevant to your unique bodyWhy men's health advice often doesn't work for womenViewing your health journey through a lens of graceFinding balance between health goals and spiritual well-beingStrong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode In this episode, I interview Ann Swanson, author of "Meditation for the Real World" and "Science of Yoga." Ann, a new mother who recently published her meditation book, shares practical meditation techniques for everyday life.  We chat today about: 1.  Meditation Benefits  2. How to Meditate with 3am Insomnia 3. Common Meditation Misconceptions  4. Practical Meditation Tips  Join the 5 day, science-backed meditation challenge at www.MeditationForTheRealWorld.com   Get Ann’s Books: Meditation in the Real World Science of Yoga Connect with Ann: www.MeditationForTheRealWorld.com www.scienceof.yoga YouTube: https://www.youtube.com/@AnnSwansonWellness Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Today we have a different style episode for you to enjoy and learn from.  There are three sections in this episode - a rant about misleading health headlines, a rave about taking a break from social media, and a review of an interesting article about understanding tiredness. This format is a departure from our usual in-depth topics on aging, nutrition, and interviews with experts but it's still very much worth a tune in! *** Remember, this insightful information comes from Caroline Williams's article "A fresh understanding of tiredness reveals how to get your energy back," published in New Scientist. Read the Article in Apple News+ Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode In this episode, Alexandra Yu, a registered nurse, author, and podcaster, discusses seeking God's wisdom first for health and healing. She shares her journey from being focused on food and natural remedies to discovering a more holistic approach to health that also prioritizes spiritual well-being. Alexandra emphasizes the importance of going to God first for health guidance rather than immediately turning to Google or conventional medicine. We chat today about: Alexandra's personal health journeyNatural remedies that helped AlexandraThe importance of meditating on God's word (Joshua 1:9)Trusting God through health challengesUnderstanding that God is the Great PhysicianStories of friends who received divine guidance for health issuesPossible spiritual warfare affecting physical healthFinding your specific calling - being energized by doing what God created you to doLinks Discussed: Free Guide: Holistically Healthy Woman: 4 Steps to Move Away from Modern Medicine for Christians One Hidden Piece to Helping Your Chronic Pain Puzzle Get your copy of Alexandra’s book: Discover God’s Health Wisdom: Exposing 8 Common Myths That Keep You Sick Connect with Alexandra: www.herholistichealing.com Instagram: @herholistichealing Facebook: www.facebook.com/groups/herholistichealing (Facebook Group) YouTube: https://www.youtube.com/@AlexandraYu Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Today we are diving into six essential nutrition guidelines for women navigating perimenopause and beyond. Our approach here at Graced Health is rooted in Intuitive Eating, self-care, flexibility, and individual needs rather than strict diet rules. Also, loads of GRACE! It's not about being perfect but simply trying your best to steward well and care for the body that the Lord gifted you to do life in. Key points discussed: 1.  The importance of approaching nutrition from a place of self-care, not restriction  2.  The wisdom of implementing changes slowly and mindfully  3.  Why it's key to listen to YOUR unique body 4.  How to be aware of potential eating disorder triggers  5.  Popular eating habits that are not recommended for women in perimenopause  6.  The benefits of eating balanced meals and simple steps to start 7.  High protein meal ideas Links: Join my email list to learn more about Strong and Vibrant at Home Big Time Adulting / Caitlin Murray Instagram Reel  Episodes Discussed: Intuitive Eating Series Season 21 Protein Series Season 23 Ultra-Processed Foods, Food Science and Intuitive Eating: How to Create Balance I've Gained Perimenopause Weight. Why I'm Not Trying to Lose it. Calcium: You Need More Than You Think! Why Intermittent Fasting May Be Sabotaging Your Health (Especially in Women in Perimenopause and Beyond) 5 Things You Need to Know Before You Take Supplements Menopause Belly and Body Changes: What You Need to Know with Amanda Thebe Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode This conversation discusses the importance of strength training for women, particularly those in perimenopause and beyond. You'll learn four essential areas to strengthen to protect bones and build muscle health with aging. The episode emphasizes that many women already know they should strength train but feel overwhelmed about how to begin safely and effectively. Take heart, after tuning in, you'll know just where to start! Key points: 1.  Four essential areas to focus on training as women age  2.  Strength training benefits  3.  Special note for cycling enthusiasts  4. Amy's six functional movement training approach  Links Discussed Are you integrating enough of this one fitness movement? Say Goodbye to Knee Pain with Strength and FlexibilityMy knees hurt when I lunge or squat- what's going on?My knees are shot. How can I strengthen my legs without squats and lunges?One Hidden Piece to Helping Your Chronic Pain Puzzle Tighten Your Tinkler Pelvic Floor Program I use and recommend My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode This episode explores the critical role of strength training for women in perimenopause and beyond, specifically focusing on bone health.  Key points discussed: -Explanation of two key bone cells and what they do - What happens when estrogen declines, osteoclasts increase activity while osteoblasts don't keep pace - A powerful cooking analogy to help you wrap your mind around important concepts - Why strength training is so important in maintaining bone health - Encouragement that it's never too late to start strength training - Recommendations of how to start strength training with small, doable steps Links: Calcium: You Need More than You Think! Worried About Osteoporosis? Prevent or Manage it with these Strategies with Dr. Doug Lucas My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Sherry Shaban shares a powerful personal journey from being a competitive athlete to overcoming a life-changing back injury and a tumultuous relationship with food and fitness. After a car accident at 16 that ended her athletic career, she struggled with identity and health, eventually discovering a holistic approach to wellness that goes beyond traditional diet and exercise methods. Central to Shaban's philosophy is understanding the role of the nervous system in eating behaviors. She explains that our body's "protection mode" (sympathetic nervous system) can trigger survival mechanisms like metabolism slowdown and binge eating in response to trauma, emotional distress, or perceived scarcity. Her approach focuses on healing underlying emotional issues, shifting from a diet culture mindset to intuitive eating, and understanding the deeper motivations behind health and fitness. Key points: Sherry explains that eating behaviors are deeply connected to the autonomic nervous systemTrauma, food scarcity, and emotional distress can trigger a "protection mode" responseWhy it's recommended to address underlying emotional traumas before starting intuitive eatingThe power in understanding one's triggers in healing your relationship with foodThe wisdom of changing motivation from appearance to functional goals in fitness (e.g., aging gracefully, maintaining independence)How to shift from "can't" to "don't" to change identity and habits Links Discussed Why Your Tight Hip Flexors Might be a Function of Your Nervous System with Elisabeth Kristof Graced Health Podcast Season 21 Intuitive Eating  Sherry’s Links Hit Decks App FREE download of the Make Peace With Food Workbook at www.makepeacewithfood.com Sign up for the free 9-day Masterclass Fall in Love with Fitness Podcast Connect with Sherry www.sherryshaban.com Instagram: @sherryshabanfitness Facebook: Sherry Shaban Fitness YouTube Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode This conversation explores the often hidden issue of addiction within church communities. In part 2 of this series, Sarah Pritchard and Amy discuss addiction and recovery, emphasizing that addiction is an illness rather than a moral failing. They explore how shame and guilt often accompany addiction but aren't helpful since the person is suffering from a disease. Sarah shares her personal perspective that addiction isn't necessarily caused by trauma or upbringing, suggesting it may be more related to chemical makeup or genetics. The conversation also touches on faith, addressing the misconception that being a "better Christian" would prevent addiction problems.  Key points include: - The church's response to addiction - Understanding addiction in religious communities - The challenge of shame - Finding effective support - Misconceptions about addiction being solely a moral failing - The chemical/genetic components of addiction versus environmental factors - How addiction affects people regardless of their background or upbringing - Finding gratitude in recovery and the recovery journey - Exploring the question of whether addiction has genetic components - The intersection of faith and addiction recovery Resources: Listen and watch Impacting Recovery - Uncensored on YouTube CONTACT IMPACT RECOVERY CENTER ImpactRecoveryCenter.net Instagram: @impactrecoverycenter  TikTok: https://www.tiktok.com/@adamsimpact  https://www.tiktok.com/@sarahp_impact Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode This is part one of our two-part series on addiction, where we'll tackle difficult questions with honesty, grace, and hope. Remember, whether you're directly affected by addiction or supporting someone who is, there is help, hope, and healing available. Key points discussed in part 1: Explain how addiction is actually a diseaseWhy "just stop" isn't helpful advice How alcohol/drugs serve important functions for addictsRecovery processRelapse insightSupporting loved ones Listen and watch Impacting Recovery - Uncensored on YouTube CONTACT IMPACT RECOVERY CENTER ImpactRecoveryCenter.net Instagram: @impactrecoverycenter  TikTok: https://www.tiktok.com/@adamsimpact  https://www.tiktok.com/@sarahp_impact Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Chronic pain is an enduring challenge for many, often poorly understood and difficult to manage. My own journey began with persistent lower back pain that wouldn't ease with traditional treatments. It wasn't until an email from a therapist sparked my curiosity about the brain's involvement in chronic pain that I explored new avenues for managing my discomfort. In this episode, I aim to share my discoveries and insights, offering potential pathways for others experiencing similar struggles. You'll hear today:  1. My Journey with Chronic Pain 2. The Brain's Role in Chronic Pain 3. Strategies for Managing Chronic Pain 4. How to Rethink Chronic Pain Sources: Mayo Clinic article on chronic pain The relationship between negative metacognitive thoughts, pain catastrophizing and adjustment to chronic pain Associations between pain intensity, psychosocial factors, and pain-related disability in 4285 patients with chronic pain from Nature My YouTube Video on Ciguatera Episode Mentioned Christians: Why You Need to Change Your Perspective on Meditation with Dr. Michelle Bangtson Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode In the ever-expanding world of health and wellness, it can be challenging to discern fact from fiction. With vast amounts of information available at the click of a button, knowing which advice to trust, especially on social media, is critical. Today on the podcast we have Michael Ulloa, an online personal trainer and performance nutritionist known for his no-nonsense, evidence-based approach. Together, we delve into the realm of wellness culture, addressing misinformation and the rising problematic trends in the fitness and nutrition industry. You'll hear today: 1. Problematic Patterns and Dangerous Trends in Wellness Culture 2. How to Navigate the Noise of Social Media and Advice Found There 3. Recommendations from Michael of Trustworthy Sources  4. The Wisdom in Focusing on How Habits Make You Personally Feel Episodes Discussed: “How Much Protein Should I Have?” Part 1 of 4 Why Intermittent Fasting May be Sabotaging Your Health How To: Fitness Podcast Recommended Instagram Accounts by Michael:  ​@this.is.mallory​ ​@dr_idz​ ​@drjengunter​ ​@dr.adrian.chavez​ ​@dr.andrealove​ ​@soheefit​ ​@foodsciencebabe​ Connect with Michael: www.michaelulloa.com Instagram: @michaelulloapt Facebook: /michaelulloapt YouTube: @MichaelUlloa Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode The food industry spends billions making ultra-processed foods irresistible. As a personal trainer and nutrition coach with a focus on intuitive eating, I've often pondered the complex relationship between these foods and our health. Today, let's explore practical strategies to enjoy ultra-processed foods while still honoring your health and well-being. We talk in today's episode about:  1. Why restriction isn't the key to feeling in control around these foods but rather learning to respect our bodies  2. Benefits of eating processed foods 3. The different types of processed foods 4. How I personally include processed foods into my life, in a way that honors my body and allows me to feel good Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Inviting the Lord into your time of reflection is Biblical. Even King David did it (see Psalm 139) as he asked God for wisdom in his self-examination of his life. What better One to ask for help but the One who knows us completely?! Today I offer the conclusion to last week's Part 1 of 8 Questions to Ask Yourself in the New Year. Today's questions include: What Scripture or truth can anchor you when diet culture voices get loudWhat foods feel both nourishing and satisfying to you right nowWhat does white space look like to you and when can you fit it inWhat physical signals from your body do you tend to ignore, and how can you begin to honor them? Tune in for more depth in each of these questions and hear my answers to each. Links Discussed: The Art of Gentle Meal Prep: Creating Space for Sabbath with Kathi Lipp  Sabbath Soup Cookbook My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode In this episode, recorded several weeks into January, I share reflections on the new year after taking a break since mid-December.  We hear a lot of January chatter about eating differently and exercising. Instead of getting consumed by messaging from the socials and diet culture, today's episode offers you an opportunity to reflect and plan so you may be kind to your future  This episode is split into two sections, with today covering the first four questions and the remaining next week. Today's questions include: What does an ideal morning look like?What are surefire self-care tactics?What is a movement contingency plan?What does a mental health meal look like?And because I won't ask you to do anything I won't do, I share my answers to each of these. This episode covers the first four questions, with the remaining to be discussed in the next episode. Episode Discussed: The food, nutrition, and grace your mental health needs with Ruth Opiyo Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode That's a wrap! What did season 22 hold? We focused on practical guidance across nutrition, healing, stress management, and aging well, both with solo episodes and guests. This season's categories fell into: Food and Nutrition Healing from Diet CultureStress ManagementAging WellPractical Health ToolsI also have a few announcements at the end, so stick around to hear those updates! My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Need a moment of calm during the holiday rush? In this mini-episode, discover three practical one-minute methods for de-stressing through intentional breathing. Learn how to incorporate simple three-breath practices into your daily routine, even during the busiest moments. Perfect for high-achieving women who are feeling the 'more' of the season - more decorations, more calendar commitments, and more projects to complete before the holidays. My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode In this mini-episode, I discuss three important mindset shifts for the holiday season, especially when spending time with family. Learn why we should rethink how we talk about exercise (hint: it's not about 'having to'), stop attaching moral value to food choices, and embrace traditional recipes without feeling the need to 'healthify' everything.  My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Do you have strength goals for 2025? Then this episode will bless you, packed with ideas for your Christmas list, to set you up for success and strength gains. This episode focuses on helping women, particularly those in perimenopause, start strength training with minimal equipment.  You'll hear in today's episode: 1.  Three essential strength training items 2. A fun announcement of something I've been creating and am so excited to get into your hands to help you get strong at home, with little equipment! ITEMS DISCUSSED Resistance Bands Resistance Loops Melt Method Soft Body Foam Roller LINKS DISCUSSED The surprising connection between fascia, chronic pain and overall wellbeing with Sue Hitzmann 50 Lessons I’ve Learned in 50 Years My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Jeff Ash talks with us today about tackling diet culture among men. He also touches on the role of structured eating, and finding balance without obsession. This is a must-listen for understanding this crucial topic of how our culture (and our churches) impacts men differently than women. We all do life with males (husbands, sons, brothers, co-workers etc.) so tune in to learn ways to support them foster healthy mindsets around food, health and body image.  We discuss: How diet culture impacts men differentlyThe nuances of diet cultureInfluences that the gym and church settings can have on our mindsets towards food and body Improving body image tips for males CONNECT WITH JEFF https://hopedrivesme.com Instagram: @intuitive.eating.men LINKS DISCUSSED Ellyn Satter Growing Intuitive Eaters Kristin Williams Intuitive Eating Principle  Non Diet Companion App:  iOs Android Free Intuitive Eating: Help Without Harming Receive a complimentary 60-minute session with Jeff. Email [email protected] and tell him you heard him on the Graced Health Podcast Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Happy Birthday to Me! 🎉🎂🎈 Day 5️⃣ of 5️⃣ Days to 5️⃣0️⃣: Write down 5 things you're grateful for. I'll probably do more than 5, but start with 5 and see where that takes you. ----- Thank you for joining along, even if you've just listened to the journey from afar (hey I do it too). ❤️❤️ And if you missed it, be sure to listen to my latest Graced Health Podcast episode, 50 Lessons I've Learned in 50 Years. That exercise was so beneficial to me in many ways. My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode You know I'm a huge fan of walking. - Movement - Endorphins - Fresh Air - Sunshine Lace up those shoes and get out there! My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode I'm celebrating my upcoming 50th birthday with a mini challenge called 5 Days to 50. Day 3: Connect with 5 people You choose how you want to do this, but bonus points are given for connecting in real life. - Text - E-mail - Phone Call - Write a Letter - Coffee Date - Lunch Date Help me celebrate by snapping a pic of your Be Still setting and post on Instagram or the Graced Health Community Facebook Group. Tag me @gracedhealth and #5DaysTo50 My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode I'm celebrating my upcoming 50th birthday with a mini challenge called 5 Days to 50. Day 2: 5 Rounds of 5 Movements: - Glute Bridges - Floor Prone Cobra - Squats (cranky knees option: glute pumps) - Push-ups (in any way you want - knees, toes, one knee and one toe, elevated - you choose!) - Alternating Reverse Lunges (cranky knees option: clamshells) Want to do this alongside me? Click here for the full video on YouTube Help me celebrate by snapping a pic of your Be Still setting and post on Instagram or the Graced Health Community Facebook Group. Tag me @gracedhealth and #5DaysTo50 My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode I'm celebrating my upcoming 50th birthday with a mini challenge called 5 Days to 50. Day 1: 5 Minutes of Be Still time Help me celebrate by snapping a pic of your Be Still setting and post on Instagram or the Graced Health Community Facebook Group. Tag me @gracedhealth and #5DaysTo50 My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Today is a very special episode: I'm walking you down memory lane and sharing standout lessons I've learned during the last 50 years. Note, this list of 50 things shared in this solo episode aren't all encompassing. Most of the items I've included are from the last decade. Reflecting on these lessons has been such a good reminder that life truly will always be a classroom and that it's never too late to learn really important things! What to expect in today's episode: 1. A list of 50 things I've learned about God, health, rest, food and so.much.more. 2. Voice memos from our community, sharing things they wished they would have learned before hitting the big 5-0 and also some messages from the younger listeners, sharing their bucket list items to reach before turning 50. 3. Information about a fun challenge! Celebrate with me! Listen to the mini episodes over the next few days and participate with me by doing the small challenges I share about in each mini episode. Take a pic and tag me @gracedhealth and use the hashtag #5DaysTo50 so I can follow along as you do the challenges. Thank you for celebrating with me! Thank you for giving me the space to share this milestone birthday. And a special thank you to those of you who answered the call to leave voice mails. Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Today clinical social worker and stress management consultant Marcyline Bailey joins us at Graced Health and discusses why women over 40 experience stress differently. She shares practical mindfulness techniques and explores how faith can be incorporated into breathing practices for stress management.  Points we discuss in this episode:  Stress is a physical response involving hormonesWhy as women age they are more sensitive to stressCommon stress-related health issuesImportance of finding the root cause of stress Tips for managing caregiver stress Practical workplace stress management The value of protecting sleep Mindful breathing techniquesFaith-based perspective on breathing, referencing Genesis 2:7 where God breathed life into manDiscussion of how coming together in faith can help manage stress in challenging timesReflection on how previous generations practiced mindfulness through simple activities like sitting on the porch Get your copy of Calming the Mind eBook here CONNECT WITH MARCYLINE www.mlbaileyconsultants.com Instagram: @mlbaileyconsultants Facebook: ML Bailey Consultants X: @mlbaileyconsultants YouTube: www.youtube.com/@mlbaileyconsultants Marcyline Bailey is a Licensed Clinical Social Worker in Georgia with 30 years of experience in the mental health field. She is a Certified Stress Management Consultant and a Certified Mindfulness Meditation teacher. Her focus is on grief/loss, anxiety, depression and stress management. She works with adolescents, adults and families. Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode My conversation today with Kristin Mallon (board-certified nurse midwife, menopause expert, and breast health expert) emphasizes the need for more personalized, women-specific healthcare approaches and the importance of understanding individual risk factors for optimal health outcomes. WE DISCUSS:  Feminine Longevity & Modern MedicineWomen's Health Research GapLongevity ApproachBone Health TipsCold Plunging & Impact on Male and FemalesSexual Health in Menopause  LINKS DISCUSSED https://meetrosy.com/ Poor Bishop Hooper CONNECT WITH KRISTIN https://www.femgevityhealth.com/ Instagram: @femgevity Facebook: FemGevity YouTube: FemGevity Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode So many supplements, so much confusion! What is a woman over 40 to do?! Take a breath, I have your back. Today we are unpacking five essential things you need to consider when deciding what supplements to start adding in.  The episode covers: 1. Five key things to know before taking supplements 2. How to understand supplement labels 3. Red flags to be on the look out for 4. My personal supplement routine  LINKS AND PRODUCTS DISCUSSED The Ultimate Guide to Protein Powder and Supplements S22E2 Understanding cholesterol and Holistic Health Management S18E10 Muscle cramps, fatigue, headaches and stressed? This natural mineral may help. With Natalie Jurado S15E2 Magnesium Malate NOW Magnesium Topical Spray Vital Aminos Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode In this powerful podcast episode, Dra. Maria provides an overview of different types of diabetes, explains insulin resistance, and discusses how it relates to hormonal changes in women over 40. This is Dra. Maria's second time on the show and I just know you are going to learn so much from her this second time around! We discuss: -The different types of diabetes -Explanation of glycemic index and its role in blood sugar management -Tips for managing insulin sensitivity -Importance of community support in managing diabetes -The spiritual aspect of caring for one's body ​ Great quotes from Dra. Maria from this conversation: "Vegetables are not the bad carbs. Eat your vegetables." "Restriction will never lead you to freedom." ​ ​ Connect with Dra. Maria: ​ ​Free download: Sugar-Balance Simplify: Lower Blood Sugar Levels for Busy Professional Women with Type 2 Diabetes CONNECT WITH DRA. MARIA www.saludRevisited.com Instagram: @saludRevisited Facebook: Salud Revisited YouTube Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Intermittent Fasting has become crazy popular in recent year. Thanks to social media and influencers swearing by it, health and fasting have become connected. But is that really accurate? Should we be fasting? Or should we as women be fleeing from fasting, as fast as we can sprint? *** Heads up that weight loss is discussed in this episode because it’s such a part of the conversation of fasting. Reminder though I am weight neutral. Curious about fasting and if it's a do or don't? Check out this solo episode to hear:  The definition of of fastingHistorical context and the original research on fasting Claimed benefits of fastingWho fasting research was originally done onFasting effects on womenFasted exercise negative consequencesAlternative to fastingImportance of fueling for training LINKS DISCUSSED Next Level by Stacy Sims Stacy Sims EPISODES DISCUSSED “How Much Protein Should I Have?” Mini Series 1 2 3 4  Honor Your Hunger with Victoria Yates Graced Health Statement of Values Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Do you currently practice a weekly Sabbath? God instructs us to do it (not suggests) because He has wired our minds and bodies to THRIVE when we adequately rest. This can be tricky though, in a world that applauds over achieving and idolizes productivity.  Today’s episode features a conversation with Kathi Lipp, author of "Sabbath Soup," discussing the intersection of meal planning and Sabbath rest. Kathi shares her journey with Sabbath practices and introduces her gentle approach to meal planning that allows for true rest and enjoyment of family time.  We discuss:  Kathi's personal practice with Sabbath and how it evolved over timeThe importance of rhythms and taking care of your future selfOverview of her "Sabbath Soup" book and its meal planning approachGentle journey into meal planning throughout the weekUsing leftovers creatively throughout the weekThe many benefits of meal planning for your SabbathHow Sabbath meal planning can help with intuitive eating and portion controlKathi’s favorite meals and kitchen cooking equipment PURCHASE SABBATH SOUP HERE Visit SabbathSoup.com for goodies & preorder bonuses LINKS DISCUSSED Ruthless Elimination of Hurry by John Mark ComerNinja Foodi Air Fry Countertop OvenZesterKitchen Mama can opener CONNECT WITH KATHI www.kathilipp.com Instagram: @kathilipp  Facebook: AuthorKathiLipp Twitter: @kathilipp YouTube: @KathiLippAuthor Kathi Lipp is the Publishers Weekly best-selling author of over 20 books, including Sabbath Soup. She and her husband Roger ran away to the mountains of Northern California where they grow their own food and turn it into delicious meals for those they host at the Red House Writers retreats. Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode In this episode, I chat with Kassandra Baker, a certified health and mental health coach who helps women find freedom from unhealthy habits and eating disorders. Kassandra shares her personal journey of recovery and introduces us to the powerful practice of healing prayer. Her insights offer a unique blend of faith, neuroscience, and practical strategies for transformation.​​ We discuss: Kassandra's personal journey overcoming two eating disorders through healing prayer and professional helpIntroduction to healing prayer as an experiential encounter with Jesus, engaging imagination and sensesThe importance of lived experiences in rewiring the brain, transforming beliefs, and overcoming unhealthy habitsThe process of creating new neural pathways (2 millimeters per day) and the need for patience in recoveryHow healing prayer provides a tangible experience of God's love, moving beyond intellectual knowledge to transformative faith​Want to learn more? The first five people who reach out to Kassandra at [email protected] receive a complimentary 60-minute coaching session.​ Connect with Kassandra ​www.KassandraBaker.com​​ https://www.youtube.com/@kassandrabaker​​ ​ Kassandra Baker knows what it’s like to have a love/hate relationship with food and her body. It’s her own personal experience and recovery from two eating disorders that drive her passion to encourage women to find freedom. She is a Certified Health, Life, and Mental Health Coach and Public Speaker, helping women who are trapped in unhealthy habits such as perfectionism, disordered eating, legalism, and people-pleasing, so they can LIVE FREE in Christ. For more info, check out www.KassandraBaker.com​ Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode I couldn't do an entire series on protein without sharing some of the practical ways I ensure I have enough protein in my diet. These prevent me from blankly staring at the refrigerator wondering "what can I eat?" In this final episode of my four-part series on protein, I cover: A variety of protein-rich breakfast ideas, from yogurt parfaits to protein pancakesHigh-protein snack options for on-the-go nutritionLunch and dinner suggestions, including batch-cooking ideas for easy meal prepTips for adding high-protein sides to your mealsPlant-based protein options for those following a vegetarian or vegan dietThe importance of tailoring these suggestions to your individual needs and preferences Did you get the Protein Playbook? This is the episode it was originally intended for. I just shared it early because I know I get impatient and thought you may as well. Grab your free Protein Playbook download here. Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode If you've been tuning in to this mini-series on protein, THIS is the episode you have probably been waiting for. Today I focus on the specific protein needs of women in peri-menopause and beyond. I cover: A recap of the previous two episodes in the seriesWhy protein needs are unique to each individualThe foundational assumptions I'm making about my audience's health goalsAn overview of general protein intake guidelinesThe Recommended Daily Allowance (RDA) for protein and why it might not be enoughHow protein needs change as we age, with specific recommendations from expertsThe importance of protein timing and distribution throughout the dayPractical tips for increasing protein intake, including meal and snack ideasThe concept of sustainable changes for long-term healthGet your free download Protein Playbook here. Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode "What kind of protein powder is best?" I can't tell you how many times I've been asked that question. In this second episode of my four-part series on protein, I delve into the world of protein powders and supplements.  I cover: The importance of using protein powders as supplements, not primary protein sourcesDifferent categories of protein powders: whey, plant-based, and egg whiteKey factors to consider when choosing a protein powder, including leucine content and third-party testingSpecific recommendations for protein powder brands I trust and useAn explanation of collagen supplements, their benefits, and limitationsResources for verifying the quality of protein supplements through third-party testingThis episode provides practical guidance on navigating the often confusing world of protein supplements, helping you make informed choices that support your health goals. Get your Protein Playbook free download here My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Fourteen (yes, 1️⃣4️⃣) months ago, I saw on a Zoom call with our Graced Health + community and said I wanted to do an episode on protein. It took me this long to fully research the complexities of this hot topic but also how to present it in a way that isn't diet-culturey or present a hard and fast guideline. The problem is one episode turned into four. 🙊 But also, sorry not sorry. This is a complicated topic and I didn't feel it was responsible to put numbers and guidance out there without the science and research behind it. Today I dive into this four-part miniseries and cover: The importance of protein as we age and how it relates to intuitive eatingMy approach to discussing protein, focusing on aging with resilience and strengthThe basics of what protein is and its building blocksDifferent sources of complete proteins, both animal and plant-basedWhy we need more protein as we age, including an explanation of sarcopeniaThe vital roles protein plays in our overall healthA comparison of plant-based and animal-based protein sourcesThe quality and quantity of protein in different foodsThis episode sets the foundation for understanding protein's role in our diets and health, especially as we age. You can get your Protein Prep download here (if you get email updates on Tuesdays about these episodes, check your email - it's there.) Want to check out my primary sources? ​Dr. Stacy Sims​ ​Molly Galbraith - Girls Gone Strong​ ​NASM Certified Nutrition Coaching Program​ Got a protein question? Hit the link at the top of your podcast player episode description/show notes (or just hit reply!). If I get enough questions that aren't answered, I'll do a bonus Q&A episode. Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode We've wrapped up another season! I hope you've enjoyed learning more about Christ-centered Intuitive Eating this past season as much as I have. If you've missed some, here is a recap with highlights from my guests over the past ten seasons. Connect with each guest on Instagram: Tracy Brown: @tracybrownrd Victoria Yates: @nondiet_rn Kristen Bunger: @kristenbunger.rd Kristin Williams: @wonderfullymadenutrition Jessica-Lauren Newby: @withmilkandhoney Laura Acuna: @lauraacuna56 Brittany Wilson: @brittanywilsonrdn Kristen Schmidt: @totus_wellness Kasey Shuler: @joyfulhealthco Liesel Maddox: @dietitian.liesel My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode {Programming Note: I was traveling and didn't have my mic with me so the audio isn't the best. Thanks for your understanding!} Registered Dietitian Liesel Maddox joins us for our final principle of Intuitive Eating: Gentle Nutrition. Liesel discusses the importance of patience and self-compassion in the journey as well as guides us in navigating health concerns. We discuss: What gentle nutrition means (spoiler alert: it's not eat whatever you want, whenever you want)Attunement to what we need and feel and how that relates to our nutritionManaging conditions that require nutritional changes while honoring our bodyThe biggest factor we need to embrace when practicing Intuitive Eating and Gentle NutritionResources mentioned:​ Liesel offers free discovery calls and has generously offered $100 off her 1:1 or group nutrition programs. Mention this podcast in your communication with her. ​ ​ Liesel Maddox is a Registered Dietitian Nutritionist specialized in eating disorder treatment and food freedom. Liesel provides nutrition counseling and group coaching to Christian women who are ready to break free from diet culture and disordered eating while healing with food and body image. She is in the process of becoming in-network with a few major insurance companies to provide more affordable, accessible nutrition support - because everyone deserves food freedom! Liesel lives in Colorado Springs with her husband and their dog and enjoys skiing in the winter, hiking in the summer, a good novel, and finding the best brunch spot. ​ Connect with Liesel​ ​https://www.lieselmaddoxnutrition.com/​ Instagram: @dietitian.liesel​ Facebook: Dietitian Liesel Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode You have no idea how hard it was not to talk shop in this episode! Today Personal Trainer Kasey Shuler joins the show to discuss Intuitive Eating Principle #9: Exercise and Feel the Difference. As much as I love discussing the specifics of movement and exercise, the mindset behind it is even more important.  One of my favorite quotes from today's episode: If we're supposed to be the light of the world, we want to be confident to show up ... and step into the joy of the Lord as our strength. We discuss: What Principle 9 - Exercise and Feel the Difference MeansConnecting this principle to Nenemiah 8:10: The joy of the Lord is your strengthJoy is the expression of graceSeparating our food from exerciseHow to start getting comfortable with exercising less than what you think you should do As I mentioned, I highly recommend Kasey's newsletter.​You can sign up for it here.​ Click here for the YouTube video on functional movement I mentioned. Kasey Shuler is an author, non-diet personal trainer, co-founder of the Joyful Health Collective and host of the Joyful Health Show podcast. Her mission is to help others find lasting health by starting with grace and finding their strength in the joy of the Lord. She lives with her husband and two daughters in Athens, Georgia, and would love to connect with you at joyfulhealth.co or on Instagram @joyfulhealthco. Connect with Kasey ​https://www.joyfulhealth.co/​ Instagram: ​@joyfulhealthco​ Facebook: ​Joyful Health Co Group Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode In this Intuitive Eating Series, I'm joined by Kirsten Schmidt, a certified health coach specializing in behavior change and intuitive eating. the discussion explores viewing the body as a spiritual, physical, and mental gift from God. Kirsten emphasizes the importance of understanding our bodies as temples, the impacts of diet culture, and aligning our views on health with biblical teachings. One of my favorite quotes from today's episode: "The body stops being a gift the moment we turn it into an object. And diet culture does a really good job of turning the body into an object." We discuss: - Practical strategies for overcoming body image issues - Stewarding the body in a God-centered way - Accepting our natural shape and size - The desire to be unconditionally loved - How to view and treat your body with grace and respect Resources mentioned: Receive 20% off Body Image Mini Course: GRACEDHEALTH20 InteGROW Masterclass Kirsten is a Certified Health Coach specializing in behavior change and intuitive eating. She has two degrees, one in Kinesiology and one in Human Nutrition. She founded the company Totus Wellness to help Christian women learn to sustainably steward and nourish their bodies their bodies the way God designed. She specializes in creating behavior change by getting to the root of the beliefs and behaviors that are keeping women stuck in dysfunctional cycles around health and body image. Connect with Kirsten https://www.totuswellness.com Instagram: @totus_wellness Facebook: Kirsten Schmidt Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Ahhhh, emotions and food. Who among us hasn't used food to celebrate, commiserate, or console? I know I have. Today's conversation with Brittany Wilson offers grace and guidance for coping with our emotions as it relates to food in the most kind and gentle way and through the lens of Jesus. I love how she weaves scripture and Biblical wisdom into this episode. ​ We discuss: The complexities of emotional eatingThe significance of scripture and celebration in relation to foodPractical tools for managing emotions​ ​Links mentioned:​ ​7 DAYS TO ESCAPE THE BONDAGE OF BODY IMAGE OBSESSION ​ ​The Christ-Centered Intuitive Eating Course​ ​Creator's Vessel Nutrition Membership​ ​ ​Connect with Brittany​ ​www.myrevnutrition.com​ Instagram: @brittanywilsonrdn​ Facebook: R​evelation Nutrition​ ​YouTube​ ​ Brittany Wilson is a Registered Dietitian Nutritionist and the owner of Revelation Nutrition. She helps women who are frustrated by the temporary results and let downs of dieting to become more confident in your food choices and who God made you to be. Her Christ-Centered Intuitive Eating course provides tangible steps to make Christ Centered Intuitive Eating a part of your everyday life so that you can eat with ease and feel good in your body. Brittany lives in Montana with her three cats and is an adventure seeker, but equally enjoys quiet mornings and evenings with God and a warm cup of tea. Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Continuing with our series on Intuitive Eating, I'm talking about feeling our fullness with Life Coach Laura Acuña. Laura shares her journey and insights into recognizing hunger cues and adjusting eating habits. She addresses the challenges of transitioning to intuitive eating, especially during perimenopause, and emphasizes the importance of calming down, practicing patience, and trusting one's body and God. We discuss:  Common challenges in women over 40 when transitioning to feeling our fullness (spoiler alert: panic!)How to learn to trust our bodies and reduce anxiety surrounding our hunger and fullnessUnderstanding it doesn't have to be perfect. Links mentioned: Anita Johnson Letting Go of the Log on YouTube Get Laura's book Still Becoming: Hope, Help and Healing for the Diet-Weary Soul Learn more about Still Blooming Life Coaching with Laura Acuna (mention the Graced Health Podcast and you'll get one free life coaching session with the purchase of a six-week package ($70 value) Connect with Laura www.Laura-Acuna.com Instagram: @lauraacuna56 Facebook: Laura Acuna Christian Speaker YouTube Laura Acuña is a speaker, author, Bible teacher, podcast host and certified professional life coach. She’s served as a women’s ministry leader for over 23 years. A graduate of Liberty University, she earned a degree in Christian Counseling and a minor in Biblical Studies. She co-founded Sisters in Faith Ministries, a non-profit ministry to women in the Damascus, Maryland, area. Laura Challenges her sisters to grow up to become spiritually and emotionally mature.  Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Today I welcome Jessica-Lauren Newby, a registered dietitian and certified eating disorder specialist, to discuss Principle 5 of Intuitive Eating - Discovering the Satisfaction Factor. We explore how to find pleasure in the eating experience and why satisfaction is crucial for holistic health. We discuss:  Practical strategies for enhancing satisfactionEating when it makes sense, even if we aren't hungryThe concept of anticipatory hungerShifting cultural and personal norms around foodEpisodes mentioned: Discovering the Breath of Life and Soul-Deep Beauty Within with Melissa Johnson Rewrite Your Food Story to Change the Way you Think, Eat and Live with Elise Museles Jessica-Lauren is a Registered Dietitian and Certified Eating Disorder Specialist and Supervisor. She runs her private practice, With Milk and Honey, providing nutrition, lactation, and feeding support to individuals and families across the life span.  She resides in Oxford, MS with her husband and four children. She loves Jesus, family dance parties, WWII historical fiction, travel, and cheesecake.  Connect with Jessica-Lauren www.withmilkandhoney.com Instagram: @withmilkandhoney Facebook: With Milk and Honey X: JLNewbyRDN Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Continuing our series on Intuitive Eating, Kristin Williams, a registered dietitian and certified eating disorder specialist, comes back to discuss the fourth principle of intuitive eating: challenging the food police.  We explore the detrimental effects of food rules and how to identify and overcome internal and external 'food police' voices that dictate eating habits. Kristin explains the importance of distinguishing between mindfulness and obsession and offers practical steps for challenging harmful food rules.  We discuss: Won't eating whatever we want lead to weight gain?How avoiding ultra-processed foods can appropriately fall into intuitive eatingThe confusion so many people faceChallenging the food rules Links discussed: Use code GRACEDHEALTH for 50% off virtual access to In His Image Body Image Conference"Have I Messed Up My Kid's Relationship with Food and Body?" Season 18 Connect with Kristin​ ​https://www.wonderfullymadenutritioncounseling.com​ Instagram: @wonderfullymadenutrition​ Facebook: Wonderfully Made Nutrition Counseling ​ Kristin is a registered dietitian and certified eating disorder specialist with a private practice in Dallas, Texas. Kristin helps people to experience freedom with food using an intuitive eating and non-scale focused approach. She is passionate about incorporating the Christian faith into the process for those that are interested and helping her clients to reclaim their worth from a number on the scale.   Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Registered Dietitian and author Kristen Bunger joins the show today to discuss the third principle of intuitive eating: making peace with food.  Kristen shares her insights on overcoming diet culture, addressing food-related fears, and achieving true peace with food. The conversation delves into practical steps for incorporating intuitive eating, handling ultra-processed foods like Cheez-Its, and the role of faith in finding healing and fulfillment. Listen in for encouraging advice on navigating your journey towards a holistic and grace-filled approach to health. We discuss:  Giving up the battle against diet culture to win the warThe fear of if we give ourselves permission to eat everything, we will go out of controlHow we can get over years of food rulesWhere ultra-processed foods fit into making peace with foodGet Kristen's Book Feed My Soul Connect with Kristen www.bodyandsoulnutritioncounseling.com Instagram: @kristenbunger.rd Facebook: Body and Soul LLC YouTube Kristen Bunger, MS, RD is a Christian registered dietitian, and author passionate about helping clients and readers find peace with food and their bodies. She has been practicing as a dietitian for 16 years at all levels of care with clients struggling with eating disorders, disordered eating, yo-yo dieting, and body image dissatisfaction. Kristen is the owner of Body and Soul Nutrition Counseling where she helps clients discover the origin of food and body disorders and what they need to heal. As a Christian, she uses God’s word to guide her clients to understand how God is the ultimate source of healing and fulfillment. Kristen lives in Peoria, Arizona, with her husband, Keith, and their two boys.  Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode If you follow me on the socials, you've probably seen me talking about The Stronger Collective: a Christ-centered community of health professionals to help you find freedom in your holistic health. Today I'm introducing you to the nine health professionals in The Stronger Collective. We are personal trainers, registered dietitians, pilates instructors, health coaches and more, all Kingdom-minded and integrating our faith into all we do. Join The Stronger Collective and get a free week when you sign up (payment won't go through for a week so you can see what it's like). When you use this link you'll also help support me and my offering to the program. Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode {Quick Note: I recorded this while traveling and didn't have my mic. I appreciate your grace in my lower audio quality!} Victoria Yates, RN joins to discuss the second principle of Intuitive Eating: Honor Your Hunger. We explore the differences between early and late hunger cues, and how to respond to them. We also touch on the impact of diet culture on our perception of hunger and the spiritual practice of fasting.  Victoria  also provides practical advice on managing hunger between meals and emphasizes the importance of viewing hunger as a gift and a way to better understand our bodies. We discuss: The spectrum of hunger and subtle signs you may not recognizeWhy it’s important to respond rather than waiting too longWhat to do with situations when we are hungry but can’t eat (or have the time to eat but we aren’t hungry)Fasting and the difference of spiritual fasting vs. diet culture fastingWhen it’s not appropriate to fastWhen the schedule we have doesn’t coincide with our hunger Victoria Yates is a registered nurse, certified health coach and certified intuitive eating & body image coach for women, specializing in helping women to stop dieting & love their bodies through learning how to eat intuitively.  With all the pressure to eat perfectly & have a perfect body, it’s no wonder that you feel stressed about how you should eat.  Victoria teaches how to have a healthy lifestyle built on the science behind intuitive eating and deepen your relationship with yourself so that you never have to go on another diet ever again. Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Today we dive into a series on Intuitive Eating. Whether this is something you've been practicing for a while or are curious about it, this series will help you understand what Intuitive Eating is and clear up misconceptions about it as well (spoiler alert: it's not eat-what-you-want-when-you-want). In today's episode I discuss the first principle with Registered Dietitian Tracy Brown. We discuss: What it means to reject the diet mentalitySituations where we need to make health-promoting changes for our cholesterol, blood sugar, etc."I want to lose weight to be healthy"Identity and curiosity Tracy Brown is a somatic nutrition therapist, registered licensed dietitian and attuned eating coach in private practice providing in-person, phone and online counseling since 2006.  She specializes in treatment of eating disorders and eating problems for both adults and children as well as issues related to over-extending the body, including adrenal fatigue, hormone issues, PCOS and gut health. Connect with Tracy: TracyBrownRD.com YouTube: Tracy Brown RDLDN Facebook: Tracy Brown RD Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode In January 2024, I officially declared this show to be Intuitive Eating focused.  Today I'm sharing my own journey to embracing Intuitive Eating (and my body) and why I feel it's important to do so here as well. I discuss: My first few discussions about Intuitive EatingWhat this means for my first book, Your Worthy BodyHow Intuitive Eating influenced the writing of my second book for teen girls, Your CORE StrengthThe benefits I've gainedWhether I think IE has caused my perimenopause weight gainAnd I introduce the next season of the Graced Health podcast Episodes mentioned: How I heard from God without spending time in prayer or worship How Intuitive Eating may give you the grace and freedom you need with Erin ToddHow do I know if my loved one is dealing with an eating disorder? with Brittany BraswellI've gained perimenopause weight. Why I'm not trying to lose it.My arsenal to fight and overcome my body image issues.Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode While I'm intentional about providing a diverse array of episodes, I don't follow a pattern or template. That's why I've enjoyed doing recap episodes the last several seasons. I listen to a variety of shows and don't listen to every episode. I don't expect you to catch every Graced Health one, either. If you've missed any, here's your chance to hear about Season 20's episodes. As a special treat in this recap, I'm including a clip of each guest's one simple thing. ​Want to search for episodes? Head to my podcast page and either filter by season or search for the episode name. Sign up to receive email updates over the summer. Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode If you’ve been with me a while, you’ve heard a theme that the stories of our past impact our current relationships and reactions. Today my guest Angie Baughman shares her story of being groomed into a relationship with a high school teacher at age 16, and how God has (and continues to) healed her heart.  We talk some about anxiety (and I love her wisdom on this), her story of abuse and the public backlash that came with it, and how learning to identify and deal with triggers has helped her parenting and other relationships. We discuss: How anxiety shows up differently for different peopleThe sneaky ways a predator can cause even more damageDealing with public shame at age 16How triggers can be on a continuumThe 5 R’s that can help us talk to our triggersGet one free month of Steady On University with code GRACEDHEALTH Get Angie's Bible Study  Love Never Fails: Building a Framework for Healthy Relationships Connect with Angie: https://livesteadyon.com/ Instagram: @angiebaughman421 Facebook: Steady On YouTube Angie is a pastor, Bible teacher, author, podcaster, founder of Steady On ministries, and creator of the Step By Step Bible study method.  At sixteen, she was groomed into a romantic relationship with a high school teacher and faced community rejection when she went public with her story. Knowing and living by the promises of God helped free her from layers of shame, and she now creates resources that help people cultivate consistent Bible study habits. Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode What do you get when you combine culinary nutrition, eating psychology and intuitive eating? You get today’s episode. And I know you’re going to love it. I also know you’re going to gain so much from it because, according to the survey I invite all new subscribers to take, over 50% of you struggle with meal planning and prepping. And if you are like me and transitioning to Intuitive eating, I think you’ll find today’s conversation creates space for growth and mistakes. I’m speaking with Jenny Eden Berk exploring cultivating a joyful, flexible relationship with food. We discuss: Guidance for the fear of “if I eat the foods I don't think I’m supposed to eat I’ll eat too much”The fear cycle of foodTips on trusting yourself to eating the right amount for youHow she integrates plant based eating and Intuitive EatingMeal planning tips whether you are new or seasoned“Mise en place” in meal preppingJoin Jenny's Meal Planning Club and receive a free month Connect with Jenny www.jennyedenberk.com Instagram: @coachjennyeden Facebook:  Jenny Eden Coaching X: @coachjennyeden YouTube Substack: @coachjennyeden Jenny Eden Berk is an Eating Psychology coach, Culinary Nutritionist and #1 best selling author of the book, The Body Image Blueprint. She helps sensitive and soulful women release chronic stress, restore body confidence, eat consciously and heal their relationship with food. Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Empty nesting is staring me down. I'm not even sure how I feel about it. My youngest son graduates from high school this month and then leaves for his summer counselor job just a few days later.  While I'm excited for him and his future, I'm sure going to miss him and wonder what life will be like without a child in the home. I reached out to Cathy Lawdanski known as Retired Empty Nester on Instagram, to walk me through this transition time and provide wisdom going forward. Regardless of what stage you are in, I think you'll appreciate Cathy's nuggets of wisdom. And if you're retired or an empty nester, go connect with Cathy! We discuss: How the dynamics change when people leave or come back to the householdServe, learn and have funCoaching yourself like you would coach your child as friendships and communities changeBeing intentional about developing community Cathy is the content creator behind The Retired Empty Nester where she encourages women to THRIVE in these years through serving, learning and fun. She is a native Houstonian who married a boy from Milwaukee 40 years ago and has 2 grown daughters and 5 grandchildren. Get your Medical Grab & Go Checklist here. Connect with Cathy mysideof50.com Instagram: @retired_empty_nester Facebook: The Retired Empty Nester Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Last week I shared my latest battle (and arsenal) with body image issues. If you heard it and wondered "well, why don't you just lose the weight?" I understand the questions. But I'm not. As I've immersed myself in the latest research and findings, I'm changing my attitude about weight loss. Today I'm sharing six research-backed and six mindset-based reasons why I'm not choosing to chase the scale. Want sources for the research? Find them here. Resources mentioned: Season 19 Episodes that began January 2024: Embracing a Grace-Focused Approach to Aging and Body Acceptance After 40 (Core Essentials 1)Achieve Resilient Aging with Grace and Holistic Nutrition (Core Essentials 2)Holding Body Wisdom and Christ-Centered Health Over 40 (Core Essentials 3)Learn Expansive Health Topics to Enhance Your Midlife Season (Core Essentials 4)30+ Non Gym Ways to Improve Your Health [free download] Your CORE Strength: A Young Woman's Go-To Guide to Eating, Exercise, and Empowered Health 30+ Non-Gym Ways to Improve Your Health Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Well here we are. Again. In this deeply personal and vulnerable episode, I'm sharing the resurgence of body image issues I've been struggling with as of late. I've created an arsenal to fight this battle. While I typically prefer to walk through something before reporting on it, in this episode I'm sharing ten weapons of faith and mindset to combat this very real fight. Resources mentioned: ​Feed Yourself​ by Leslie Schilling​ImproveBodyImage.com​​Compared to Who podcast​​Graced Health + Subscription Community​​Your CORE Strength Parents Guide​ with recommended Instagram accounts Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode I hope you are ready for some candid conversations about aging today. I had so much fun with Heather Creekmore bemoaning some of the aspects of aging, and then pivoting that around and talking about how we can be grateful at the same time. Heather and I are just a few months apart and we talk about some of the surprising effects of aging, choosing praise rather than despair about our aging bodies, and how we have both been humbled as we have gotten older. We discuss: Her biggest surprise of agingHow choosing praise with frustrations of aging can help our heart and mindThings we forget to be grateful for as we age Get your copy of Aging Gratefully here. Connect with Heather: Compared to Who Podcast ImproveBodyImage.com Instagram: @comparedtowho Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Tomorrow is the big day! Your CORE Strength is released tomorrow, April 24, 2024. To celebrate, I'm sharing two chapters: Introduction Chapter 8: How Can I Take Care of My Mental Health? Purchase Your CORE Strength online at most retailers, including Amazon Bookshop (supports independent bookstores) Get the Parents Guide here THANK YOU for your support! Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode I may be the only author in the world who wants to reconsider buying her book. Don't get me wrong, of course I want Your CORE Strength in the hands of the young woman in your life...but only if she is in the right space to receive it. In today's episode, I offer you five things you need to know before you buy Your CORE Strength, including some ideas on offering the book to your daughter without it being received well. ​ Have You Preordered? ​Complete this form if you have! When you preorder, you'll receive bonuses valued at $25. You'll receive: FREE Parents GuideFREE Audiobook to listen in your favorite Podcast appFREE Discussion GuideThese will all be sent April 24, 2024. But you must complete the online form by April 22, 2024. Need to Preorder? Preorder your copy at Amazon or Bookshop. Bookshop supports independent bookstores. You can also find at other online retailers like Walmart or Barnes & Noble. Want to Learn More before Buying? Grab the 20-page Parents Guide if you want the Cliffs Notes version before purchasing or if you don't preorder. ​ Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode On March 17, 2020 I released an episode I was so grateful to have and had been wanting to have. Counselor Christina Chismar joined me to talk about raising our daughters with a healthy body image. Well, as you can imagine, on that date we were collectively distracted and trying to figure out the new normal. It was such an important conversation to have, and I've referenced it several time. Because I'm releasing my new book for teen girls on April 24, 2024 I thought this would be a good time to (re)play it. Whether you've heard it before or not, I think you'll appreciate the wisdom Christina brings. Find the links to all resources mentioned at https://www.gracedhealth.com/christinachismar/ Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode If I haven’t said it lately, I am so grateful for the opportunity and privilege to be able to do this. Being a podcast host allows me to connect with and learn from some of the best. It also is a conduit for putting me in touch with people I probably wouldn’t have connected with otherwise, but I’m so glad I did. My conversation today is with Zach Lloyd. As you know we rarely have male guests on and I don’t think any of them have been in their early 30s. However, don't let his age fool you. He is wise, authentic and vulnerable and I appreciated his full transparency about his story. He shares how he almost lost his life to alcohol and hard drugs and then his journey into health and fitness but found himself in unhealthy patterns like binge eating. I think you’ll find his wisdom and brave storytelling compelling and if you have binge-eating tendencies you’ll appreciate the guidance he has. We also talk about the shame of binge eating and his anti-diet approach to helping people who struggle with weight and body image called food freedom, your transformation. WE DISCUSS: Zach’s terrifying story of drug and alcohol abuseHis evolution into fitness trainingHis binge-eating storyThe three-step process he offers to heal from binge eating Zach Lloyd is an Anti-Diet coach, speaker, and owner of Lift Life Fitness gym. He gives credit to God's Grace, basketball, and heavy weights in saving him from nearly losing his life to drugs and alcohol abuse. He's been coaching for over 11 years building skillsets in every area associated with physical and mental fitness. He is driven to help others find meaning and fulfillment in suffering through fitness. Connect with Zach: www.ZachLloydCoaching.com Instagram: @zachlloydcoaching Facebook: ZachLloydCoaching X: @CoachZachLloyd YouTube Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode For the first time on the Graced Health podcast, I deep dive into a research article that challenges our perspectives on health and body diversity. Unpacking the findings and analyzing the data, I share what I learned about the behavioral, physical, and psychological impacts of weight-neutral strategies vs. the traditional weight loss focus. Find the research paper here. My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Rich Beautiful Redeeming Grace-giving Gentle  All of these words come to mind when I think about this episode. I hope those sound as lovely to you as they are to me and I know you’re going to love this conversation.  Today I’m speaking with Melissa Johnson, host of the Impossible Beauty podcast and author of Soul Deep Beauty: Fighting for our True Worth in a World Demanding Flawless. I recorded this months ago and as I edited and prepped it recently, I have to admit I needed Melissa’s words now more than ever.  We discuss: Melissa's experience with her eating disorder Body shameHow not to repeat the cycle of poor relationship with food and our bodies with our daughters"The baby shower effect"Breathand so much more Get your copy of Soul-Deep Beauty here or purchase at the publisher, Baker House, for 30% off here. Listen to Melissa's podcast, Impossible Beauty Connect with Melissa: impossible-beauty.com Instagram: @impossible.beauty Facebook: Impossible Beauty Podcast Melissa Johnson is a marriage and family therapist, is a spiritual director, and teaches an undergraduate course at Bethel University on soul wellbeing. Melissa is also the founder of Impossible Beauty, a blog and podcast dedicated to redefining beauty as “the life of God at work in us and among us.” Melissa lives near Minneapolis, Minnesota, with her husband. Learn more at impossible-beauty.com. Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode "My knees hurt!" Did you know that you can support your knees by strengthing your ... glutes? That's right! Especially for my friends over 40, today's episode talks about what may be causing hurt knees and exercises we can do to help. If you feel your legs weakening or your knees don't feel as stable, try suggestions in today's show. Get your free download Squat Free Strong Legs Watch (and do!) my YouTube video Stronger Glutes for Healthier Knees My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode One of the words I know I’ve heard a lot more about in the last several years is trauma. This can come across in many, many ways, but we can’t ignore its impact not only on our mental health but also our body. Author Danielle Bernock is here today to share her experience with the side effects of trauma and understand how unresolved trauma may show up in our bodies. We discuss: The connection between trauma and healthHow to become stronger to be less apt to traumaDanielle’s story of having an eating disorder and how that was related to her traumaWhy she calls herself “that lady on the internet who loves you” Danielle's Resources: Emerging with Wings book Because You Matter book Heal Your Childhood SELF Victorious Souls Coaching Connect with Danielle: https://www.daniellebernock.com/ Instagram: @dbernock Facebook:  Danielle Bernock YouTube Danielle Bernock is a multiple childhood trauma survivor who turned her pain into purpose as an international, award-winning author, dynamic speaker, host of Victorious Souls Podcast, trauma-informed faith-based self-love coach, and founder of 4F Media. She came to Jesus as a child, but trauma made a mess of it. Steeped in pain, and without support, her life spiraled out of control. But God understood her pain, pursued her with His love, bringing her back to Himself, and healing her heart. He has commissioned her to share the love she's come to know, and empower others to embrace their God-given greatness. Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode I really hope you don't need this episode. I hope you have never and will never have plantar fasciitis. BUT If you do, here's the 411 on Plantar Fasciitis. In today's solo episode, I share: What is plantar fasciitisCausesSymptomsPreventionTreatmentand my personal playbook of how I've gone ten years without getting itCheck out the YouTube video I made with stretches My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode As I am navigating my own way through the perimenopause phase and as I’ve heard from so many of you who are right there with me or beyond, I’m realizing how much my thoughts control my attitude. It’s so easy to fall into patterns of comparison, even if it’s just comparison to the previous me, or what I “need to” or “should" be doing. I loved this conversation with Master Trainer Kerry Ann Madden because she helped me reframe some of the very real challenges that go along with this season. And even if you are a phase or two past where I am, I think you’ll still appreciate Kerry Ann’s wisdom.  We discuss: Mindsets that can hold us backChanges we need to allow ourselves to makeGuidance for the days you're "just not feeling it" and struggle to exerciseRecommended books to help your journeyKerry Ann is the creator and owner of KAM Fitness and Nutrition. She is a  Certified Master Trainer, Nutrition Coach, and a Certified Menopause Health and Wellness Specialist. Kerry had struggled with body image, yoyo dieting and exercise for as long as she can remember.  ​  After years of trial and error, she decided to get scientific about these challenges and become a fitness professional to share her insights and experience with clients worldwide. Get Kerry Ann's free guide to help you thrive through menopause  Connect with Kerry Ann: https://www.kamfitnessandnutrition.com/ Instagram: @kerryannmadden Facebook: Kerry Ann Madden Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Discover the secrets to glowing skin at any age! Join me and master esthetician Natalie Bevins as we discuss the intimate relationship between our emotions and the health of our skin. Together, we peel back the layers of common misconceptions and reveal the often-unseen journey our skin takes as we age. We'll guide you through understanding the unseen changes like dryness and collagen loss, and why a radiant complexion is just as much about internal balance as it is about external care. We discuss: The unseen changes happening to our skin as we ageCommon skincare mistakes women make as we ageMorning and evening recommendations for skincareGet your Free Guide to Cracking the Acne Code from Natalie Connect with Natalie https://lp.fortembeauty.com/ Instagram: @thefortembeauty Facebook: @thefortembeauty Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode I have been a fitness professional for over 18 years. I have been a fitness enthusiast my entire adult life, and I am deprioritizing exercise on my wellness list. Why?  Thanks to conversations I've been having here on the Graced Health Podcast and just with ongoing learning, I am finally understanding how small things contribute to our overall wellbeing. I have been creating this storehouse of simple ways to take care of ourselves. With that, I've created a free download called 30+ Non-Gym Ways to Improve Your Health for Women Over 40, which you can get here. When you get that free download, you'll get exclusive access to a blog post full of the science and conversations supporting all 30+ ways. You'll also receive a roadmap of episodes I recommend to learn more about and sources linking to the research. In today's episode, I'm sharing 10 of those (with a bonus one as well). Links Discussed: - Verilux Happy Light - 90s Decompression Free Download from Tighten Your Tinkler - Your CORE Strength book info Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Do you feel like you are a cluttery person? My husband will confirm that I am a bit cluttery when it comes to certain areas of our house. You wouldn’t believe it if you popped in unexpectedly because I’m relatively good at keeping certain areas, like my living room and kitchen clutter-free. But go further in, and you’ll definitely see spaces that have built-up stuff and junk that makes me feel overwhelmed and unsettled. Clutter happens in our heads, as well. I should, I need to, I wish I had, all these words can junk up our minds and leave our souls feeling restless. My guest today, Sonya Mack, is here to help us ditch the mental clutter and living into something bigger God created us for. As a physician assistant, she helps people’s bodies heal, but as a life coach, she helps busy moms fight the emotional and mental clutter so they can live a relaxed, empowered, and joy-filled life. We discuss: How our emotional health influences our physical healthDitching the mental clutter and living into what God has for usMaintaining joy and clarity after clearing the mental clutterSonya's Live Joy Life programGet your Live Joy Life principles here Get Sonya's Book: This Changes Everything: When Death No Longer Has the Final Say Connect with Sonya www.sonyajoymack.com Instagram: @sonyajoymack Facebook: Sonya Joy Mack Author Sonya Joy Mack is the CEO and Lead Life Coach of The LIVE JOY LIFE, an organization that empowers busy mom professionals to banish the busy and mental clutter and live the “something bigger” God created them for. Her debut book “This Changes Everything” is based on Sonya's own “something bigger” story of hope and healing through the grief grief of her mothers’s passion and inspires readers to follow their God-given dreams. Sonya lives in Des Moines, Iowa with her husband and two spunky daughters where she continues to bring joy to busy mommas everywhere. Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode What is your relationship with exercise? For some it’s their way of managing their mental health, heart health, or their way of connecting and socializing. For others, it’s a bit more dark and may feel like a chore or something we “have to do.” My guest today, Lisa DeKam, is a physical therapist who is on a mission to help people create joyful movement. My mind was blown when she explained that in more detail and then turned those words around to truly get the point across. We discuss: Reconnecting with our bodiesWhat to do when exercise feels like a choreWhat to do when we are in chronic painSelf-compassionHow the mind-body connection relates to exercise Connect with Lisa https://www.theaxiaproject.com Instagram: @lisadekam.pt @theaxiaproject Facebook: The Axia Project With over 20 years of experience as a Physical Therapist, Lisa has a passion for working with individuals who are pursuing eating disorder recovery. She enjoys addressing the impact of eating disorders on physical function, the emotional experience of exercise, and how meaningful movement offers a resource for healing and hope. Her deep appreciation for the human body and the gift of movement also translates into exploring the outdoors as often as she can. Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Today is our final episode in our 4-part series on the Core Essentials of Graced Health. Our final pillar is E: Expansive health topics. When you listen to The Grace health podcast, I give you the opportunity to learn about a variety of topics that are important to our health particularly as we age.  I truly try to provide a holistic approach when planning my seasons with both guests and my solo episodes. Our episode guests provide a treasure trove of insights, whether you're navigating the nuanced dance of intuitive eating or seeking to redefine your body's image as you age with grace. Plus, I'll show you how to make the most of our content-rich library, ensuring you can revisit topics that spark your interest or discover new gems at your leisure. Looking for a specific topic or guest? Search here.  Leave a voice mail if you have particular health topics you'd like to hear about! My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode In the third episode of the mini-series 'The Core Essentials of Graced Health',  I continue to break down the acronym GRACE. After exploring 'G' for Grace and 'R' for Resilient Aging in the previous episodes, in this episode, I discuss 'C', which stands for 'Christ-centered'. I also discuss my choice to build a Christ-centered podcast while acknowledging guests from various backgrounds and beliefs. Links: - How do I know my calling (season 6) - A guide to reestablishing trust in our bodies with Leslie Schilling (season 18) My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Have you ever considered the possibility that aging could be your most powerful act yet?  In this solo episode, I'll guide you through the universal challenges we face after 40 through the lens of the American Psychological Association's definition of resilience.   Together, let's step into a holistic approach to nutrition and aging, where the emphasis is on consistency and self-care—because you deserve to thrive at every age. Topics discussed:  Why I chose the word resilient for this episode"Aging is a privilege"Types of resilient aging episodes we cover Episodes discussed: Charley Horses: A Practical Guide to Prevention & Treatment in MenopauseHow Intuitive Eating May Give you the Grace and Freedom You Need with Erin Todd Links discussed: Your opinion matters! Fill out the Graced Health listener survey hereIntuitive Eating for Christian Women PodcastBack to the Beginning with Beth Moore on the Everything Happens Podcast with Kate Bowler My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Ever felt the pressure to achieve a perfect body, especially as life's odometer ticks past 40? Say goodbye to those unrealistic expectations as we welcome you to a refreshing take on aging gracefully, where we focus on feeling and functioning at our best, rather than chasing perfection. In this new, quick 4-part season of the Graced Health podcast, we're laying down the core essentials that will support you through the natural transformations of life. With a blend of resilience and faith, we'll explore how the GRACE acronym – Grace-focused, Resilient Aging, Christ-centered, and Expansive health topics – acts as a bedrock for our discussions, empowering us to navigate midlife changes with confidence and a heart full of grace.  Episodes Discussed: Why Core Work is More Than Achieving Flat AbsThe Graced Health Statement of ValuesFeel and Function Well - What Does That Mean?2024 Health Trends: 4 Areas to Examine FirstChanging Bodies Due to Menopause? Here’s How to Help Your Mindset with Stephanie Snow Link Discussed Your opinion matters! Fill out the Graced Health listener survey hereStrong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Inspired by Laura Tremaine's podcast 10 Things to Tell You, I'm answering her 10 Questions for the End of the Year and sharing some upcoming projects for 2024. This was specifically recorded on video for those who subscribe to my (now twice) monthly journal but I decided to share here as well. If you don't get these journals, they are my favorite place to share all my treasures for the month including food, workouts, and other things I love and want to share. Subscribe here. My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Happy New Year! As we toast to new beginnings, I'm excited to bring you a transformative discussion with my friend and Midlife Sobriety Coach Lori Massicot.  Lori's wisdom shines as she guides us through not only the 31-day alcohol-free challenge but also the potential for a more sustained sobriety journey.  We discuss:  Lori’s former relationship with alcoholWho Lori’s community Team Alcohol Free is for and what members getKnowing your expectationsWhen Dry January is not appropriateThe power of plans in potentially triggering situationsResources and sobriety podcasts to support your journeyChallenges to Dry JanuaryLinks mentioned: A curious conversation about sober living and its joyful benefits (Season 15 Episode 12) Huberman Lab: What Alcohol Does to Your Body, Brain and Health Menopause Belly and Body Changes: What You Need to Know With Amanda Thebe Join the Graced Health Dry January 2024 Challenge (private Facebook Group) here Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Did you miss any episodes this season? Hear the season 18 recap covering episodes in various categories: Midlife changesHolistic healthFood & nutritionPhysiologyRelationshipsMy latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Ever feel overwhelmed by the constant flood of health and fitness advice that surfaces every year's end?  You're not alone. In today's solo episode, I go through four areas to examine before jumping on board with the latest program or plan. This is a must-listen for anyone trying to find her tailor-made path to wellness.  My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode "I just don't feel like myself." Can anyone relate? If you've ever felt your vitality diminish during midlife, particularly during the perimenopause and menopause transition, then this episode is for you. We dive into the depths of adrenal fatigue with Dr. Mandy, who shares her own experiences and insights on this overlooked women's health issue. We discuss: "Reverse puberty"How the body/brain connection relates to our energyFinding balance in supporting our body and enjoying the things we like to doTangible, simple suggestions on reclaiming energy Links mentioned: 5 Ways to Get Your Mojo Back: Look for the popup at https://www.drmandymarziaz.com/ Connect with Dr. Mandy https://www.drmandymarziaz.com/ Instagram: @drmandymarziaz Facebook YouTube Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode In today's solo episode, we explore the nine essential principles revered by those residing in longevity hotspots - otherwise known as Blue Zones. From moving naturally, having a purpose, and managing stress, to eating plant-based - we have it all covered. Believe it or not, now is the time (yes right in the middle of the holiday season!) to integrate these principles so you can experience a nourishing and enriching celebration like never before. Episodes discussed: How to have a healthy gut and why it's important with Dr. Richard Harris (Season 9 The underlying reasons you are chronically exhausted (Hint: all roads lead to gut health) with Hally Brooke Season 13 The food, nutrition, and grace your mental health needs with Ruth Opiyo Season 16 How to be encouraging 🥰 without causing toxic ☠️positivity with Dr. Patrice Berry Season 13 My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Have you ever considered the profound impact of a handwritten note? Jill Howell, founder of Daily Steps Designs, joins us to discuss the power of words and the beauty of connecting with others in today's technology-driven world. We explore Jill's creative journey and her passion for digital drawing, showcasing her whimsical designs and heartfelt messages available on her Etsy shop. We discuss: Jill's undertaking of sending 50 notes in honor of her 50th birthday How handwritten notes can connect us with others after they are goneHer daughter's mission trip to Africa and how that prompted the "Open When" seriesSign up for Jill's Newsletter for a 10% off code here. Visit Jill's Daily Steps Design Etsy Shop Connect with Jill: Etsy: Daily Steps Designs Instagram: @dailystepsdesigns Facebook: Daily Steps Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Here in the States, it's Thanksgiving week, which is an opportunity to pause and reflect on the things we are grateful for. In today's episode, I'm sharing seven things I'm grateful for in the Graced Health space. Episodes Mentioned: Graced Health Podcast Statement of Values BONUS: Peek inside Amy Uncut and the Graced Health + Community (Season 18 Episode  My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Ever wondered what's behind those locked episodes on your Grace Health podcast feed? Today I'm sharing more about the Graced Health + community, where we're all about connection, sharing uplifting conversations, and providing valuable fitness-focused content. Plus, here's the cherry on top - all subscribers from November 2023 to February 2024 are in for a special treat with a personalized, signed copy of my upcoming book, 'Your Core Strength: A Young Woman's Go-To Guide To Exercising, Eating and Empowered Health'. Plus, listen in to a previously released Amy Uncut so you can hear what you'll get. Join GracedHealth+ for virtual community meetups and bonus episodes for only $6/month My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Ever wondered how your lifestyle choices directly impact your cholesterol levels and overall health? Join me as I sit down with functional medicine physician Dr. Maria Colon Gonzalez to unravel the world of cholesterol and holistic healthcare.  We discuss: Different types of cholesterol and their rolesNature vs. nurtureHow stress impacts cholesterolA holistic approach to managing cholesterolWhen medication is necessary I was shocked to hear her estimation of how long it takes to make a difference and I think you'll be surprised as well! Connect with Dr. Maria saludrevisited.com Instagram: @saludRevisited Facebook: @saludRevisited Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Holiday stress, we've all been there. The seasonal pressures can often turn a joyous occasion into a stress-filled event. But what if there was a way to navigate the holiday season without feeling overwhelmed?  Today I'm sharing the mic with my friend Lori Massicot of the To 50 and Beyond Podcast. Join us in this special co-hosted episode as we share our own experiences and tips to transform your festive period from stressful to peaceful.  We discuss tips like: SleepManaging Mental HealthEating Seasonal FoodsBoundariesSelf-Care RoutinesSetting ExpectationsHow Alcohol Impacts our Stress and Mental Health Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode What if the key to overall well-being, from digestive issues to sleep troubles and even sexual issues, lies within your spine? If there is a muscle in your body that when contracted for long, could cause hip pain, lower back pain or even heel pain, wouldn't you want to know?  Today, we engage in a fascinating conversation with Dr. Danielle Peoples, a skilled author and chiropractic physician, who unlocks the mysteries of the human body and the benefits of chiropractic care. WE DISCUSS: Some of the primary reasons people go to a chiropractor…and why they stayWhy one would go to a chiropractor if they don’t have painHow psoas pain demonstrates itselfStories of incredible healing in her practice through chiropractic careConnect with Dr. Peebles: www.stlprohealth.com Instagram: @drdannip Facebook: Pro Health Family Chiropractic Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Do you find yourself getting charley horses more? You're not alone. And, you can blame menopause (along with so many other things). We'll be exploring the role of hydration, electrolyte balance, and muscle fatigue in causing these cramps, offering practical solutions like maintaining the right fluid and essential mineral intake. For those who perspire more salt than average, we've got you covered with advice on adding extra sodium to your diet. I discuss: - How menopause impacts charley horses  - Potential causes - Prevention - Treatment My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode How much do you trust your own body? What if we told you that you are born with inherent wisdom to nourish yourself? Join us as we get into an enlightening conversation with Leslie Schilling, author of the insightful book Feed Yourself.  Leslie subverts diet culture and its norms, guiding us to reclaim our faith in our bodies' innate wisdom over external devices, like fitness trackers or calorie-tracking apps. We dive into the ways diet culture permeates our lives and its impact on our autonomy. We discuss:  What "trusting our body" meansWhy we lost the ability to trust ourselvesGuidance to relearn how to trust ourselves, especially around the foods we particularly loveDiet culture in safe spacesBusting the myth that "your weight secures your righteousness" Get your copy of Feed Yourself here Connect with Leslie: www.LeslieSchilling.com Instagram: @LeslieSchilling Facebook: @NutritionLeslie Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode What does feeling and functioning well truly mean in relation to our health?  It’s not about looking or weighing a certain size, it’s about using our incredible, God-given bodies to do what we were designed to do. We need to use our critical thinking skills, discern what is sustainable and realistic, and find what makes us feel and function well.  Today's solo episode offers specific ways to assess how you feel and function so you can do what you are called to do. My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode If you’re a long time listener, you have met my guest today, Dr. Michelle Bengtson. Dr. Michelle has joined us speaking about Anxiety, Caring for Our Teen’s Mental Health, Meditation, and one of her books Today is Going to Be a Good Day. Today is a special day because Dr. Michelle is sharing her wisdom and experience of being a cancer caretaker as well as cancer patient. She is here to help us navigate those times we want to help and be supportive but are just not sure what to do. Dr. Michelle provides many useful, tangible and specific ways we can help a friend or loved one going through any kind of diagnosis, and also guides us away from things that are meant to be helpful but aren’t.   From her personal journey as a cancer patient and caregiver, she provides us with practical advice and tangible means to support a friend or loved one grappling with a major health condition. We dive into the depths of topics ranging from mindful communication and respectful boundaries to the shared power of prayers and scripture in providing comfort and hope. Read Dr. Michelle's Blog Post about supporting someone with cancer here. Buy The Hem of His Garment here Listen to previous episodes with Dr. Michelle: The Intersection of Neuropsychology and Faith: Breaking Anxiety's Grip Caring for Our Teen's Mental Health Christians: Why You Need to Rethink Your Perspective on Meditation Today is Going to be a Good Day (Even if There Are Bad Moments) Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode As I’ve been on my own journey of repairing my relationship with my body and food, I’ve realized that much of the messaging I’ve given my children, especially in their younger years, was given out of love, but not necessarily helpful. But what happens when we realize the messaging we’ve given our children is something we wish we could change? There’s that saying that when you know better you do better, but what do we do when what we didn’t know was actually harmful? Registered Dietitian Kristin Williams joins us today to help us navigate this. Kristin works with all types of clients, male and female, young to not-so-young, but also with a lot of young women and their parents. I knew she was just the right person to have this conversation with compassion, grace, and truth. However old your children are, if you’re thinking “oh man have I messed them up?” this is an episode for you.    We discuss: - Wishing we could have done things differently - Reverse course from diet culture and body shaming with our older kids - Opening the conversation of "I think I messed up" - How to broach challenging conversations like what our children are wearing Connect with Kristin https://www.wonderfullymadenutritioncounseling.com Instagram: @wonderfullymadenutrition Facebook: Wonderfully Made Nutrition Counseling Use code GRACEDHEALTH for 50% off virtual access to In His Image Body Image Conference See full episode notes here. Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Do you get enough calcium? I thought so, and I was wrong. Do you know why you need it, especially in menopause and beyond?  Today,  I'm sharing intriguing insights about the critical role calcium plays in our bodies, especially for women in menopause and beyond. As we navigate the unpredictable waves of hormonal changes, it becomes vital to monitor and understand our calcium intake.  My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode I am thrilled beyond words to have today's chat with Amanda Thebe, a fitness and women's health expert with nearly three decades of experience in the fitness industry.  Join us as Amanda encourages women to focus on their overall health, beyond the number on the scale. We discuss: The biologic effects of our changing hormones that cause weight gain in the midsectionAdjusting our mindset surrounding menopause-related weight gainHigh level guidelines for avoiding or shedding excess fatThe effects of alcohol on our body compositionHormone therapy Connect with Amanda: AmandaThebe.com Instagram: @amanda.thebe Facebook: @amandathebex Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Are you ready to embrace the beauty of aging, and empower yourself with the strength of grace? Join me as we traverse the path of aging so we can feel and function well using my 10 Simple Essentials for Aging with Grace and Strength. See full show notes here with links to episodes mentioned. Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Are you a newer listener? Or maybe you missed some of the episodes this season? Here's a recap of the 36 episodes we've aired over the course of season 16. Be sure to stay tuned until the end to hear an important announcement about the podcast. Sign up to receive the monthly journal Sign up to receive the weekly emails with the 2021 most downloaded episodes Join the Graced Health Community Facebook Group - Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Have you considered that God wants you to be holistically abundant? This was the mission of the Hope Inspired event I spoke at in March 2023. Along with my discussion on physical health, we also had experts in spiritual health and mental health as well. In a special episode today, I am airing the panel discussion I was a part of with the University Place Presbyterian Church outside of Tacoma, Washington. I know you'll gain so much wisdom from Lorena and Jeannette, who offered gentle guidance in their areas of expertise. You'll hear wisdom from panelists like: “You know you will have been a successful parent is when your children is in therapy, they are in therapy for different reasons than you were in therapy.”“For your child to say ‘I hate you,’ that means they trust you and you’re a safe place to land”How we feel led by God, and paying attention to how our body responds to different opportunities or experiencesThe awareness that God is always with us Looking for a new faith-based podcast? Tune into Bible Jazz, where Pastor and host Mike Moffitt aims to provide authentic conversations and an easy and accessible way to engage in dialogue about the Bible, Christianity, life and faith. Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode With summer in full swing, I thought I'd share some of my favorite products I can't live without. From shorts to swimsuits to makeup, these are the products that help me survive the five-month-long hot and humid summer. Get links to all the products mentioned here. -- Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Even though optimism is kind of my normal state, just like everybody else, I have my dips. I have developed nine strategies that I will be intentional about for a period of time until I turn that corner and feel better either in my body or in my mind, or both. Listen in to learn these as well as hear an important announcement at the end. Click here to get the weekly podcast emails including "from the 2021 vault" Get your Rooted In Magnesium Lotion here to support your sleep and muscles Have an idea for a future guest? email me at [email protected] - Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode I’m thrilled to have Kia Williams join the show and help us understand the holistic application of core work. Kia has such deep knowledge and experience with educating women about their core, and it’s demonstrated in her book Functional Core for Women. Kia shares some of the myths surrounding core work, indicators that we need to strengthen our core, and shares two movements she believes are impactful to strengthening the core.  Kia Williams, MBA, MS, is a JEDI (Justice, Equity, Diversity and Inclusivity) advocate, global fitness presenter, published author, program specialist, wellness service provider, and the 2022 IDEA Fitness Instructor of the Year. Kia is the youngest person and first Black person awarded this highly acclaimed recognition. Kia’s heart dedications are for serving as the Wellness Chairwoman for the NAACP Fort Worth-Tarrant County Chapter, founding board member of Striking + Strong hair care brand, Fit4Mom board member, an executive board member for Jeremiah 33:6, a not-for-profit holistic health education and preventative medicine corporation. Kia's career mission is to support people who are affected by marginalization in jobs, education, healthcare, and lack of representation in the fitness industry.  We discuss: Her path to becoming a fitness instructorWhat our core actually isIndicators we need to strengthen our coreMyths surrounding core strengthRecommended movements for someone who wants to strengthen their core Purchase Functional Core for Women at Human Kinetics or Amazon Connect with Kia: atthecoreofitall.com Instagram: @kiawilliams.fitness Facebook: Kia Williams Fitness Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Stress. Hormones. Metabolism. And now I’ve probably pulled you in, because this is an area that seems to be affecting most of us in this phase of life. Conceptually, we may try to mitigate our stress, but let’s be honest…sometimes that’s out of our control. Complicating matters, many of us are in that peri menopausal/menopausal stage. Need I say more? My conversation with Registered Dietician Becky Bell will help you understand how stress hormones affect appetite and metabolism, and she provides applicable ways of managing all of those.  We discuss: What stress hormones areWhat they do to our appetite and metabolismRecommendations for keeping our stress hormones in checkFoods and nutrients to stabilize stress and promote healthy brains Get Becky's free guide 5 Health Habits That are Keeping You From Losing Weight Interested in utilizing Becky to help coach you? Click here. Listen to the Intuitive Eating episode with Erin Todd in Season 12 Episode 32 Grab your copy of Intuitive Eating here Listen to the magnesium episode with Natalie Jurado here in Season 15 Episode 2 Buy Rooted In Magnesium Lotion here Connect with Becky: www.rootednutritiontherapies.com Facebook: https://www.facebook.com/rooted.dietitians Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Have you ever seen a picture of yourself and thought, "something just looks off about that outfit?" Or maybe you don't quite feel confident in what you are wearing out of the house (or even in the house or over video)? That's where I've been. While I always show up as my authentic self, I'm not always confident in how I look showing up. Today's episode is with stylist Katherine Suzette to help us with these challenges.  We discuss: What a stylist does and why we need oneIdentifying a style code and keywords How we can exhibit our personality in our styleTips for shopping alineGeneral tips for choosing clothes that you feel good in. Get Katherine's Online Mini Course: The Art of Self-Presentation Get 15% off using the code GRACEDPOD Connect with Katherine https://www.impressioncode.com/ Instagram: @theimpressioncode YouTube: https://youtube.com/@katherinesuzette Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Have you ever considered starting a podcast? If so, today's episode is especially for you. This bonus episodes deviates from our regular grace-filled conversations about physical, mental and spiritual health and answers a questions I get often... I regularly receive DM's about how to start a podcast. While I have almost 3.5 years under my belt of podcasting, I'm not a coach. I leave that up to the experts...like Krystal Profitt. Krystal Proffitt is a content strategist, coach, and host of the award-winning show, The Proffitt Podcast.  She specializes in helping content creators create with confidence.   Krystal teaches content strategy, repurposing, branding, and marketing through her podcast, digital courses, and YouTube channel dedicated to content creation. She also appears as a Content Expert on other YouTube channels such as Buzzsprout and Streamyard. Krystal shares five tips you need to know before starting a podcast. Get Krystal's book Start a Binge Worthy Podcast: A Step-By-Step Guide to Creating a Podcast Your Audience Craves Ready to start? Buzzsprout is my hosting provider and I highly recommend them. They have excellent customer service and offer so many value-add services like dynamic content, magic mastering, and full-control monetization. Sign up here. If you use that link, we will both get $20 after you join a paid subscription. Connect with Krystal: https://krystalproffitt.com Instagram: @krystalproffitttx Facebook: https://www.facebook.com/KrystalProffittTX/ YouTube: https://www.youtube.com/krystalproffitt Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode In my conversation with Reverend Matthew Hogan today, we explore some themes about Christianity that exist, but aren’t the things Instagram posts are made of. These are hard and heavy topics, but important ones as we fully explore the faithfulness and love of God, especially outside of our American perspective.  Reverend Matthew Hogan has over 30 years of experience in ministry and counseling, having worked as a pastor, interim pastor, and counselor. He is a Certified Temperament Pastoral Counselor, Licensed Pastoral Counselor, and is a member of the National Christian Counselors Association. Currently, he runs Grace for Individual and Family Therapy (GIFT) through which he provides faith-based therapy for individual clients, couples, and groups of any faith background online.  We discuss: The Christian "elephant in the room" and what it isThe fortune of brokenness Matthew and his wife experienced in early adulthood and how that impacted his relationship with GodGod’s faithfulness and presence even as we weave in and out of our focus on himEncouragement for the person who things  “I’ve been away so long I don’t think God would want me to come back”Authentically rejoicing even when we don't feel like it Get your free 30 inspirational memes in 30 days here Purchase How to be a Christian in Today's World: Shame or Fear of Failure vs. Living Confidently in God's Love Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode According to the CDC, 19.6% of women over 50 have a prevalence of osteoporosis. That’s nearly 1 in 5. I’ve been learning about osteoporosis lately and once my eyes were opened to this diagnosis, I knew I needed to bring on an expert in bone health to help us understand it. Dr. Doug Lucas joins us today to help us understand what osteoporosis is, risk factors, how genetics play a role, hormones and bone loss, and so much more. We discuss: Risks for osteoporosisHow to achieve strong skeletal strengthHormones and hormonal changes effects on bone healthBirth control pills and bone healthHow muscle mass effects bone densityDietary and supplementary changes one can make to improve bone healthLearn more about Dr. Rick's Optimal Bone Health membership program here Connect with Dr. Doug OptimalBoneHealth.com Instagram: dr_douglucas YouTube: @drdouglucas Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode This is not an episode about self care - you can certainly go take a bubble bath or get a pedicure, but you aren't going to find those in this list. This solo episode offers science-backed ways to take care of yourself so you can feel and function well. Most take a minute or less. I offer 10 simple ways to take care of your physical, mental and spiritual health. Find links to the episodes and products mentioned here. Listening in real time? Join our 3-day May challenge on the Graced Health Community Facebook Group. Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Wondering how to create a holistic health plan for your physical, mental and emotional health? You'll want to hear this episode with celebrity trainers Andrea Orbeck, Desi Bartlett, and Nicole Stuart.  Combined, these three women have decades of experience and dozens of fitness certifications and credentials. They have also worked with hundreds of celebrities, supermodels, and ordinary women to develop workout and wellness solutions to stay active and feel good in their own skin We discuss: What “feeling good from the inside out” looks and feels likeDefining holistic fitness in our unique bodiesIncorporating emotional and mental health into a holistic fitness programTaking inventory of what is working for you and what is not workingUnderstanding our hormones and experimenting with fitness and nutrition to mitigate menopausal symptomsTransitioning our workouts as our body goes through transitionsHow pilates can help us age, feel and function well Buy Total Body Beautiful here Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Anytime I needs some fresh joy in my life, I know where to head - to Yvette Walker with the Positively Joy podcast. Yvette’s episode entitled “What to do when you're sleepwalking through life and faith” (Season 13 Episode 23) aired a year ago and was one of the ten most downloaded episodes of 2022. I invited Yvette back to talk about some of the ways we each dig into God’s word and spend time with Him. She shares some specific strategies as well as helping us to pause and ready our hearts for our time. I just loved this conversation. We discuss: Resources to help you connect with God’s wordThe power of pausing before prayer Methods like PRAY, SOAP, and GOD​ Get your copy of Whispering In His Ear,  Lyrics from my Faith, and God's Voice and How To Listen Connect with Yvette positivelyjoy.com Instagram: positivelyjoypodcast Facebook: positivelyjoypodcast Twitter: @ywalker YouTube Yvette is host of the Positively Joy podcast and founder of Positively Joy Ministries at positivelyjoy.com. She published the life lesson-filled devotional “Whispering in His Ear” and its companion study and discussion guide God's Voice and How to Listen.  She manages a Facebook Community group along with other social media related to her platform. Yvette is a former journalist and also is an educator and Dean of Students at Gaylord College at the University of Oklahoma. She is chair of the Journalism Education Committee for the National Society of Professional Journalists. She has been inducted into the Oklahoma Journalism Hall of Fame. Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode On Tuesday's episode, I talked about a fitness community and how to develop one even if you aren't going to the gym. That episode came from a need*I have.  And while I've been working hard to develop quality content for you, the problem is I don't know YOU!  We have a bit of a one-way relationship. You hear plenty of me, now I want to actually see and speak with YOU! To that end, I'm creating GracedHealth+. Sign up for GracedHealth+ here This is a subscription-only leg of the podcast. When you subscribe, you'll get: ⭐️ An invitation to a monthly Zoom meetup (TBD days and times depending on what people want) ⭐️ Amy Uncut episodes right in your podcast feed, full of motivation, encouragement, or  other  off-the-cuff thoughts ⭐️ An audiobook chapter of Your Worthy Body released every other week ⭐️ Emails  sharing my latest fitness and health videos The first ten subscribers get a NEW live B.COMPLETE  with me over Zoom.  My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Has your fitness community changed since pre-Covid? Mine has. And if you're like the informal poll I put out on Facebook, yours probably has changed somewhat as well. ​ I admit: I miss my fitness people.  ​ I've been on a journey to rebuild my community since it looks different, and I wonder if you are missing the group atmosphere as well. ​ In today's solo episode, I'm sharing a few ways to I'm creating my own ways of connecting with others and offer you some ways to rebuild yours. ​ Be sure to stick around to the end, where I share an exciting opportunity to expand our community to a monthly virtual meetup! ​ Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Author Mary DeMuth joins today to discuss her book Love, Pray, Listen: Parenting Your Wayward Adult Kids with Joy. Regardless of if your children are wayward or not, this book is full of applicable wisdom in expressing love to and fostering good relationships with your adult child. We discuss:  Her passion for helping other parents find joy in parenting adult kidsEmbracing our own brokenness and relating to our adult children as fellow strugglersParenting comparisonHow to trust others to share our pain but still maintain boundaries of privacyFinding comfort when our children have walked away from their faithDealing with “helpful” advice from others when parenting our unique children Get your copy of Love, Pray, Listen here Listen to Mary's Podcast, Pray Every Day with Mary DeMuth Connect with Mary: marydemuth.com Instagram: @marydemuth Facebook: @authormarydemuth Pinterest: @Mary_demuth Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Today is the second of a two part series focusing on hysterectomies. Today we are focusing on our body after hysterectomy. Jessica graciously gives us the "smart best friend" version, as she experienced one herself at 42.  These are the things she would tell you if you were sitting at a coffee shop talking about hysterectomies.  As a physical therapist and pilates teacher, she acutely understands how the body works and thrives, and she provides the scoop on what to expect in our body after hysterectomy.  We discuss: Jessica’s reason for having a hysterectomy at age 42The importance of being an advocate for yourselfThe benefit of gently walking post hysterectomyHow to handle the constipation that comes along with a hysterectomyAllowing yourself a mourning period when you do lose part of your female organsExpectations, recommendations and more about exercising post hysterectomyResource to safely move in the ten weeks of rest post hysterectomy Resources mentioned: Free hysterectomy resource guide:  https://jessicavalantpilates.com/complete-hysterectomy-guide 10 week hysterectomy workout program: https://jlstare.gumroad.com/l/cXRmRs UNLIMITED membership and community: http://www.jessicavalantpilates.com/unlimited Connect with Jessica: http://www.jessicavalantpilates.com Instagram: @jessicavalantpilates YouTube: https://www.youtube.com/c/JessicaValantPilates Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode I hear you! 👂👂👂 You want more episodes on women's health. Today and next week will not disappoint if you have a hysterectomy on your radar (or have recently had one). Erika Rucker, who is a Physician's Assistant with the world-renowned MD Anderson Cancer Center, is here to educate us on different types of hysterectomies, reasons for needing them, the impact on hormones and body composition, and what kinds of questions to discuss with your provider. This is not a cancer-focused conversation at all, so if you've been wondering if a hysterectomy is right for you or your medical provider has suggested it, this is a must listen. We discuss: ➡️ The reasons for needing a hysterectomy ➡️ The different types of hysterectomies ➡️ Hysterectomy's impacts on hormones and body composition ➡️ Nutritional recommendations ➡️ What is considered regular bleeding vs. something to discuss further with your provider ➡️ Getting a second opinion when we feel something isn't right ➡️ What kind of questions to ask your medical provider when deciding if a hysterectomy is right for you ➡️ Speaking with your provider about sexual dysfunction after hysterectomy Connect with Erika: [email protected] Instagram: @princesskut_4 Episodes Discussed: How do you know if something's not right down there? A conversation about gynecological health with Physician's Assistant Jenna Unke Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Counselor Ruth Opiyo joins to conversation to discuss the relationship between our mental health, the food we eat, and our faith. Ruth brings such gentleness and balance to this conversation, so please know this is not a list of rules, do’s or don’ts. She is an integrative medicine practitioner, so she combines her counseling expertise with nutritional food science. WE DISCUSS: The family’s influence in our relationship with foodReconciling the American version of “healthy” in the late 90s vs. Ruth’s experience growing up in KenyaLearning to live outside the extremes with foodHow micronutrients such as Omega 3s, selenium, magnesium, vitamin D  help our mental healthEstablishing a balanced mindset about eating foods that we know fuel us well but not idolizing it and how that plays into our mental healthLearning to give ourselves grace in the absence of perfectionThe Biblical examples of enjoying food with others and using it to love othersFoods Ruth recommends to support our mental healthThe benefit of taking the time of making our own foodThe science of why we emotionally eatFoods to avoid when we are struggling with our mental healthConnect with Ruth: https://innerpeacecounselingandcoaching.com/ [email protected] Facebook: InnerPeaceCounselingSugarLand Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode If you’ve ever questioned if walking is fitness, then today’s episode is for you. I’m speaking with Dave Paul of the Walking is Fitness Podcast and his journey to what he calls an “all day fitness lifestyle.”  I think you’ll really appreciate Dave’s mindset around the steps he takes, and I particularly liked how he said walking changed his spiritual life…but it may not be in ways you’d expect. We discuss: How Dave's running cooldown prompted him to walk moreRespecting the seasons we are in and recognizing what we are realistically able to doThe surprising spiritual growth Dave received when he began walking as his fitnessHow tracking steps is helpful...but not at all costs Connect with Dave: Walking is Fitness Podcast www.walkingisfitness.com Instagram: @WalkingIsFitness TIGHTEN YOUR TINKLER Sign up for the Tighten Your Tinkler Signature Program here - use code GRACEDHEALTH for $50 off Listen to the episodes with Jenn & Christina: The surprising reason for your back and hip pain (not visible on x-ray) S13E13 These two common exercise moves aren't helping your pee issues. Here's why. S15E9 Support the show Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant TIGHTEN YOUR TINKLERTake control of your body and pelvic floor health - no more pee issues + moreDisclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Earlier this month I asked for your feedback to help guide what's next in the podcast. You took the time to fill out the survey, now you can hear the results! Links mentioned: TightenYourTinkler.com Use code GRACEDHEALTH for $50 off You can still fill out the survey! Graced Health Facebook Group My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Registered Dietitian Nathalie Sessions joins us today to simplify all things nutrition. She brings a holistic mindset approach to nutrition. We discuss how our nutrition needs change as we get older, gentle nutrition, and the current hot question: how much protein do we need. We discuss: Quick overview of intuitive eatingHow to listen to your bodyWhat gentle nutrition isHow our nutrition needs change as we get olderHow much protein we need as we age Join Making Peace with Your Plate - 14 day group coaching virtual program https://www.nutritionsessions.com/peace Download your free hunger and fullness scale https://www.nutritionsessions.com/scale About Nathalie: Nathalie Sessions is founder & owner of Nutrition Sessions LLC. As a seasoned registered dietitian and certified nutrition and wellness coach, Nathalie’s mission is to empower your eating so you live your most nutritious life for years to come—without compromising taste and enjoyment! Through one-on-one and group programs, Nathalie offers personalized, non-diet solutions that fit your individual goals and lifestyle so you stress less about what to eat, how to make it, and finally make peace with your plate, confidently enjoy foods you love while maximizing your energy and optimizing your health! Connect with Nathalie: https://www.nutritionsessions.com Instagram: @nutritionsessions Facebook: Nutrition Sessions LinkedIn: Nutrition Sessions Full episode show notes: https://www.gracedhealth.com/nathalie-sessions TIGHTEN YOUR TINKLER Sign up for the Tighten Your Tinkler Signature Program here - use code GRACEDHEALTH for $50 off Listen to the episodes with Jenn & Christina: Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant TIGHTEN YOUR TINKLERTake control of your body and pelvic floor health - no more pee issues + moreDisclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode According to the CDC, in 2016 an estimated 20.4% of U.S. adults had chronic pain. If you aren’t dealing with chronic pain, chances are you know someone who is. Areas affected often include back, neck, feet and hips and I’ve witnessed how debilitating it can be for those afflicted with it. Today’s guest, physical therapist Rick Olderman, offers a different way of treating chronic pain without medication.  We discuss: How to help chronic back pain by changing the way you stand and sit in a chairWhy planks may not be the key to core strength if you suffer from neck or lower back painThe relationship between psychological trauma and how itt manifests in the body, and how healing one can help the otherThe three patterns of dysfunction that cause most pain: arching the back, side bending and a flexion problemThe importance of relearning what you've been taught or doing what you've always done if you want to heal yourself Purchase or check out the Fixing Your Method: Rick's programs are currently discounted to $47, down from $99. When you enter the code FIXING YOU* at checkout, this brings the cost down to $39. Check out the  ​Overview​ of all programs *I have to be honest, I don't know if the code is FIXING YOU or FIXINGYOU. If one doesn't work, try the other. Thanks for your patience! ​ Connect with Rick: ​ ​https://rickolderman.com​ Instagram: @fixingyouclinic​ Facebook: Fixing You Method​ YouTube: Rick Olderman PT​ ​ Other Resources from Rick: ​Fixing You® series of books ​Fixing You® Method At Home Course (Listeners get 20% off their orders with code: FIXING YOU)  ​ Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant TIGHTEN YOUR TINKLERTake control of your body and pelvic floor health - no more pee issues + moreDisclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Are you connected with how your body responds to stress, trauma and overwhelm? Licensed Clinical Social Worker Alexis Overstreet teaches us how exercise can help manage these challenges as well as providing self-care tools to deal with them. We also discuss how caring for the connective tissue can help our mental health. We discuss What is connective tissueThe benefits of Integrating body awareness into therapy The importance of understanding how stress, trauma and overwhelm impacts us on a body levelVarious terms like brain spotting, TRE (trauma released exercises) and tremoringHow tremors are not something to be feared - they are our body’s way of responding to stressHow using some of the MELT tools like the mini balls can help the stuck stress in our body releaseSimple tools to practice self careEpisodes Discussed: The surprising connection between fascia, chronic pain and overall well being with Sue Hitzmann (Season 15 Episode 3)The Underlying Reason You’re Chronically Exhausted with Hally Brooke (Season 13 Episode 26) Why your tight hip flexors may be a function of your nervous system with Elisabeth Kristof (Season 13 Episode 9) Watch the full interview on YouTube here Connect with Alexis: www.metaspacewellness.com Instagram: @hey.alexis.o Facebook: Alexis.Overstreet YouTube: @metaspacewellness TIGHTEN YOUR TINKLER Sign up for the Tighten Your Tinkler Signature Program here - use code GRACEDHEALTH for $50 off Listen to the episodes with Jenn & Christina: The surprising reason for your back and hip pain (not visible on x-ray) S13E13 Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant TIGHTEN YOUR TINKLERTake control of your body and pelvic floor health - no more pee issues + moreDisclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode I'm taking a minute today to share what I've been working on the last few weeks and to share an additional way to receive grace-filled physical, mental and spiritual health: My YouTube channel I'll share why I'm stepping into YouTube and what you can expect there: - Movement Monday shorts - Long form interviews on Tuesdays - Five in Five on Thursdays (five of my takeaways from previous guests) - General encouragement on Fridays I need your help! Can you take a quick 4-question survey to share what you'd like to see in the upcoming year. How you can help: Visit my YouTube channel and subscribe to the channel. Feeling generous? Watch the speaking video all the way through (or any other video) and like it.Fill out the form to help me get to know what you wantAs a small business owner and independent podcaster, these little steps truly help me. Thank you in advance! My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode There are six functional movements in fitness, but one in particular is extra important for women over 40: pulls. In today's solo episode, I'm sharing three benefits of doing a pulling motion: Spinal healthPostureCore StabilizersI also share three simple ways of integrating pulls - at your desk! And what my non-researched backed recommendation is on how often to do pulling motion. Links Mentioned Smarter Workouts by Pete McCall in my Top Wellness Books for your 2023  reading list. These are the resistance loops I recommend for the movements I offer. Here is the YouTube video  Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode "I should be past this, but it just keeps creeping back." This is the theme of several conversations I've had with friends lately. I don't know if it's the time of year, or post-holiday ugghhhs, or what. But over and over I'm having converations with other smart and accomplished women who find themselves bound to this thing called body image. Truth be told, I'm in this space some as well. Despite shouting from anwhere I can that we don't have to look a certain way and that we just need to be able to do what we are called to do, sometimes I find myself wanting to look a certain way while doing what I'm called to do. That's just the honest truth. If you're nodding your head, today's episode is for you. I'm providing a few ways where we can take hold of our negative thoughts and retrain our brain to be less mean toward our body. After listening, if you want to utilize tactic #3 and follow along in the 30 Day Journal,  grab yours here or at https://www.gracedhealth.com/30dayjournal Links discussed: Changing bodies due to menopause? Here's how to help your mindset with Stephanie Snow (Season 15 Episode 13) Soundtracks by Jon Acuff My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Welcome to Season 16 of the Graced Health Podcast! Today I'm giving you some top wellness books for your 2023 reading list. To find links to all books and episodes mentioned, visit the show notes page at GracedHealth.com/wellness-books-for-2023 Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode In today’s episode, I’m giving you ten simple challenges for your physical, mental and spiritual health over the next ten days. Each of these mini challenges are designed to give you pause and reset your body, mind or spirit. They aren't difficult and many only take a few minutes. But it's enough to interrupt your rhythms and do something to take care of yourself. For an added challenge, download your free checklist  and check off all of them over the next few days. You can also get it at https://www.gracedhealth.com/2022-challenge-checklist/ Find links to episodes and products mentioned here or at https://www.gracedhealth.com/2022-simple-challenges You'll hear more about these mini challenges: Take a recovery dayWork out barefootComplete B.COMPLETEGo meatless and enjoy only whole-food plants for one dayEnjoy a holiday party alcohol freeGet morning light therapyChoose a verb from the Love Chapter of 1 Corinthians 13:4-8Take three deep breathsDo seated shoulder retractions Be still timeAnd be sure to listen to the end for a programming note Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Do you schedule active recovery days? What are your feelings toward active recovery? I admit, they used to feel like a waste of time. Now, they are often my favorite part of the week. Today I’m speaking with physical therapist Dr. Tugg Kargbo. We discuss What is defined as recoveryThe difference between active and passive recoveryWhat happens when we ignore the body’s signalsThe power of planning recovery in your workouts and plansHow to property plan for recoveryDifferent tools and toys we can useWhy too much icing and cold therapy may not be what you needThe importance of knowing your goals and creating an off-season for yourself Check out the website show notes for links to tools discussed. Listen to the previous Graced Health episode with Dr. Tugg Kargbo: Prevent injury, relieve back pain, and learn to be savvy Season 8 Episode 2 Connect with Tugg https://www.repspt.com Instagram: @repshouston Facebook: REPS PT Houston Twitter: @repshouston Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode If you’re like me and you’d finally gotten to a place of contentment in your body image then BAM your body started changing and challenging you again with menopause, you’re going to love this conversation with Stephanie Snow. Stephanie is the host of the “Flip the Beauty Script” podcast and helps women feel better in the skin they are in.  We discuss: Stephanie’s 6-year old epiphany about marketing The messages about the world’s “box full of messages” that are detrimental to our body imageThe “when/then” disease Using the expectation of instant gratification to our benefitHelping our daughters navigate curating content on social media and The importance of how we treat and speak about our body in front of our childrenChanging the mindset around changing bodies due to menopauseTwo simple ways to help the menopausal woman feel better about herself How she helps bring consciousness to perspective around body imageEpisodes discussed: Raising our daughters with a healthy body image with Counselor Christina Chismar (Season 3 Episode 3) Connect with Stephanie: https://jointhebeautyrevolution.com/ Instagram: @jointhebeautyrevolution Facebook: Join the Beauty Revolution Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode This podcast centers around physical, mental, and spiritual health. And if you've listened to more than a few episode, I’m sure you’ve also figured out the veins from these foundational pillars spread wide. Today’s conversation with Lori Massicot with the To 50 and Beyond Podcast is one of those that may seem on the periphery, but I think it’s an important one when we consider our physical, mental and spiritual health. Lori and I discuss sober living, specifically as it relates to women our age in this midlife stage. We discuss What’s right for youWhat kind of story are we creating around alcoholHow to navigate friendships that once involved alcohol if you take it outHow Lori and her husband changed their habits when she dropped alcoholCreating rituals between work and home without popping the corkThe power of finding something to look forward toGuidance on how to “take the edge off” without alcoholLearning how to ask what we need Connect with Lori lorimassicot.com Instagram: @lorimassicot Listen to To 50 and Beyond Podcast Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode If you’ve been with me more than a couple episodes, you know my signature question at the end of interviews asks about tattoos - if my guest has one, what’s the meaning behind it, and if not but they had to get one, what would it be and where would it go. Today’s episode is centered around my friend CJ Randolph and his powerful testimony…all in his tattoos. You’ll hear me say this in our conversation but when I heard him share his testimony to our church’s middle schoolers, I knew I had to have CJ on to share it with you. We discuss:Why he relates so much to the prodigal son parable His literal wake-up call after falling asleep on a Los Angeles highwayThe redemption offered by his heavenly and earthly fatherThe power of accountability in keeping his (and all of our) faith strongAnd the meaning behind many of his tattoos such as the Japanese lettering of “Brave Soul,” the Lion and the Lamb, two arrows that represent his sons, Jesus in the fire and moreWatch on YouTube Connect with CJ Facebook: Cj Randolph Instagram: @c.j._randolph Tik Tok: cj_randolph Link Mentioned: What to do when you're sleepwalking through life and faith with Yvette Walker (Season 13 Episode 23) Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Have you ever had conversations in your head...with yourself...about what you should and should not be eating? Yep, me too. Registered Dietician Shelly Najjar joins the show to discuss one element of Intuitive Eating - The Food Police. She brings this through a filter of faith and I know there are going to be some parts of this conversation that hit home with you…at least they did for me. We discuss: What the food police isHow to silence the food police while consciously choosing foods that fuel us wellHow to care for ourselves without making an idol out of wellnessHow to respond when others force the food police on us Links discussed: Silencing the Food Police: 25+ Ideas for when People Overstep Your Boundaries Connect with Shelly: https://confidentnutritionnow.com/ Instagram: @confidentnutritiontravels Twitter: @shellynajjar You Tube: https://youtube.com/c/ShellyNajjar Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode I hope you have one of those friends who you can have uncomfortable conversations with. The ones who will tell you about squatty potties, constipation and when you tell them you change your mascara when your eyelashes feel like they want to be pulled out that they say, “that’s not normal.” I have a few friends with that kind of candor, and I’m thinking about one in particular (and by the way, yes that mascara guidance is straight from our conversations). If you don’t, I have good news for you. My guests today, Jenn Lormand and Christina Walsh, otherwise known as the Tighten Your Tinkler girls are here to help us understand our nether regions once again. Jenn and Christina are the friends you want when you’re trying to figure out if peeing while sneezing or coughing is normal (PS no, it’s common but not normal) or how to pull an all-nighter. Oh and by "all-nighter" I mean go all night without using the restroom. We dig into the two areas I learned to coach my clients and why they are wrong. Oops! I'm grateful to have Jenn and Christina teach me (and us) the latest exercise science. Sign up for the Tighten Your Tinkler Signature Program here We discuss The consequences of a weak pelvic floorWhy you shouldn’t regularly pull your rib cage down to your hips (bracing)...or tuck (tuck your pelvis forward)...or do kegalsBUT when it’s appropriate to incorporate these The science behind how all the pelvic floor muscle works togetherWhy isometric contractions aren’t helpful to pelvic floor healthHow moving in multiple directions can help strengthen your pelvic floorHow your pelvic floor impacts your postureThe impact of sitting on your pelvic floorHow important training your feet is with regard to balance and agingThe possible connection between plantar fasciitis and lack of pressing into our big toesEpisode discussed: The surprising reason for your low back pain (not visible on an x-ray) Connect with Jenn & Christina: www.tightenyourtinkler.com Instagram: @tighten.your.tinkler  Facebook: Tighten Your Tinkler Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Crown of Beauty International founder Sue Corl brings renewal, healing and freedom to women so they can ignite the Word of God with prayer and the Holy Spirit. Her twenty five years experience as a missionary in Asia gives her a unique perspective on reaching others who need the hope and love of Jesus.  Sue herself has an incredible story of being born with a severe cleft palate and endured multiple surgeries and unfortunately ruthless taunting from her peers. She’ll share more of her story today and I know you’ll appreciate all she’s gone through - but also how it all glorified God in time. We discuss What drew Sue to ministering to others internationallyThe surprising similarities in women in the various cultures she’s ministered toGeneral guidelines when interacting with immigrants and refugeesRecommendations on how to learn about other cultures Stories of hope and love from Sue’s time abroadConnect with Sue: https://www.crownofbeautyinternational.com/ Instagram: @sue.corl.61.3 Facebook: Crown of Beauty International Check out Sue's books and Bible Studies: Crown of Beauty, A Twelve Week Women's Bible Study: Renewed in His Intimate Love and Delight Broken, But Undefeated: Journeying Through the Hall of Faith Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode What are your thoughts on CBD? Not only have I heard various schools of thought, I’ve had differing opinions myself. Sometimes there’s a hesitance or perhaps fear among people, particularly in the Christian community, about CBD. After all, the root word of cannabis is associated with THC and that, too, has varying opinions.  I invited Dr. Richard Harris on today to discuss CBD. He’s a man of both medicine and faith and does a substantial amount of research on all the topics he has on his podcast, including CBD. We discuss: What CBD isThe relationship between CBD and cannabisThe difference between using CBD for treatment of medical issues and general wellnessUsing CBD for general wellness and usage in childrenDifferent types and methods of utilizing CBDDiscerning the difference between quality CBD and that which is poorly formulatedLearn from Dr. Harris on the Strive for Great Health Podcast Episodes discussed: How to have a healthy gut and why it's important (Season 9 Episode 3) How to protect your brain from memory decline The underlying reasons you are chronically exhausted with Hally Brooke (Season 13 Episode 26) Connect with Dr. Harris: [email protected] Strive for Great Health Podcast https://theghwellness.com Instagram: @drharrismd Facebook: Great Health and Wellness Twitter: @drharrismd YouTube: www.youtube.com/c/drrichardharrismd Wellness Programs Customized Supplement Program Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode One thing I have heard over and over from my community is the hormone struggle is REAL. What’s also real is everywhere we turn, there seems to be different guidance coming at us. It’s overwhelming on top of an already overwhelming situation. That’s why I’m pleased to introduce you to Dr. Beth Cook. Dr. Beth provides individualized assessments and guidance in her clinic to help women whose bodies just don’t feel right, whether it’s from menopause-related symptoms or other issues. We discuss: Recurring issues Dr. Beth sees in her female clients like weight gain, fatigue, brain fog, and not feeling like themself anymoreHow weight gain in menopause is a symptom, not something to be managedGeneral guidelines on how to deal with these issuesSpecific supplements and herbs to help your symptomsToxin-prone areasWhy it’s so hard to get clear guidance in dealing with hormonesWhat to expect in working with the Wellness Way Ready to B.COMPLETE? Get your online, on-demand class to age strong & balanced here Connect with Dr. Beth: bethcookdc.com thewellnessway.com Instagram: @Drbethcook Facebook: The Wellness Way Spring Connect with Amy: GracedHealth.com Join the Graced Health community on Facebook! Instagram: @GracedHealth Facebook: @Graced Health Click here to leave a review…it’s simple! PurchaseYour Worthy Body: Find Freedom in Health by Breaking All the Rules Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode If you’re like me and many others, you may have had 1 Corinthians 13 read at your wedding. And more than likely, you’ve also heard it at a wedding. However, this love chapter was actually intended to the people of Corinth by the Apostle Paul, encouraging them to love like Christ. My conversation with Kim today chronicles her year-long quest to figure out the true meaning of love, a sometimes funny, sometimes scary, always enlightening journey that led to life-changing discoveries found mainly on the streets of Haiti. We discuss: What prompted a year long experiment of living out 1 Corinthians 13 (“The Love Chapter”)Some of her biggest lessons over that yearWhat Kim was able to learn from others during her and her husband’s illnessPeople are not interruptionsKim’s free 14-day love challengeGet your copy of Love Is here Connect with Kim: https://www.kimsorrelle.com Instagram: @KimSorrelle Facebook: Kim Sorrelle Twitter: @KimSorrelle YouTube Connect with Amy: GracedHealth.com Join the Graced Health community on Facebook! Instagram: @GracedHealth Facebook: @Graced Health Click here to leave a review…it’s simple! Purchase Your Worthy Body: Find Freedom in Health by Breaking All the Rules Ready to B.COMPLETE? Get your online, on-demand class to age strong & balanced here Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode I often get questions surrounding being a podcast host. This episodes shares my answers to questions like: How many listeners do you have?How many downloads do you have?How do I start a podcast?Where are most of your listeners?Are all the guests Christians?How much money do you make? Links discussed: Graced Health Statement of Values Simple changes I've made from three years of podcast guests Your Worthy Body B.COMPLETE Buy me a virtual cup of coffee to support the show Affiliate products I love and think you will too Tighten Your Tinkler Signature Program for pelvic floor health (peeing while sneezing is common but not normal!) Rooted In Magnesium Lotion Podcasting products I recommend (also affiliate links - forgot to mention them in episode) Buzzsprout Boomcaster Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode The Graced Health Podcast is turning 3! What began as a podcast focused on exercise, nutrition and faith has turned into a holistic look at our physical, mental and spiritual health ... all with a little bit of grace. Today's episode shares several of the small, simple changes I've learned and implemented from our guests over the past three years. Check out the full show notes here for all the links. https://www.gracedhealth.com/three-years Connect with Amy: GracedHealth.com Join the Graced Health community on Facebook! Instagram: @GracedHealth Facebook: @Graced Health [email protected] Click here to leave a review…it’s simple! PurchaseYour Worthy Body: Find Freedom in Health by Breaking All the Rules Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode How familiar are you with your connective tissue, also known as your fascia? If you listened to season 14 you heard me talk some about it, particularly in episode 6 where we talked about how transverse exercises are so helpful to our connective tissue and important for preventing injury. In fact, I’ve been so fascinated by this tissue that in my book, Your Worthy Body, acknowledgments to my three men, I said “being the husband and children of a health geek isn’t easy. You hear way more about the fascia than you want and I know I’m bossy in the gym.” (All true, by the way) But, I haven’t had an opportunity to talk with an expert on fascia on the show - until now. My guest, Sue Hitzmann, literally wrote the book on fascia and connective tissue.  Sue brings so much information on our connective tissue and the conversation took an unexpected but fascinating turn when we talked about the connecting between your fascia and gut health.  We discuss: What is fascia, and how it differs from other connective tissueAre there different types of connective tissueWhy your water and fluid intake isn’t correlated with how hydrated your connective tissue isHow to hydrate your fascia The connection between hydrated connected tissue and your gut healthWhat happens to our fascia as we ageHow collagen supplements can help your connective tissueWhy knee pain and issues may be helped with hydrating and focusing on your fascia The connection between our connective tissue and emotional pain and stressThe 4 Rs Protocol of connective tissue careThe relationship between altered tension in connective tissue and painHow MELTing can be incorporated into an already busy lifestyle Connect with Sue: MeltMethod.com Instagram: @MeltMethod Facebook: @MeltMethod Twitter: @Melt_Method YouTube: Melt Method Shop the Soft Body Foam Roller here on Amazon Connect with Amy: GracedHealth.com Join the Graced Health community on Facebook! Instagram: @GracedHealth Facebook: @Graced Health [email protected] Click here to leave a review…it’s simple! PurchaseYour Worthy Body: Find Freedo Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Magnesium expert Natalie Jurado with Rooted In  joins the show today with an incredible amount of information about magnesium. You will hear her passion ooze for educating others about this mineral. She provides specific, applicable information about the different types of magnesium and so much more.  We discuss: What is magnesium and what are some symptoms of magnesium deficiencyNatalie’s health crisis that was helped by magnesiumHow to test for magnesium - which tests to specifically ask for for a comprehensive resultDifferent types of magnesium to know for your specific needs like anxiety, muscle cramps, and moreThe two forms of magnesium Natalie does not recommendHow magnesium levels effect your sleep Magnesium and how it relates to menopauseThe recommended path to incorporating magnesium supplements in your dietSee some of the hike pictures at today's episode website here. Purchase your magnesium lotion here. I especially like the "Relief" for twitchy muscles after a hard or extra sweaty workout. Book mentioned: The Magnesium Miracle by Carolyn Dean MD Connect with Natalie: www.berootedin.com Instagram: @berootedin Facebook: @berootedin TikTok: @berootedin Connect with Amy: GracedHealth.com Join the Graced Health community on Facebook! Instagram: @GracedHealth Facebook: @Graced Health [email protected] Click here to leave a review…it’s simple! PurchaseYour Worthy Body: Find Freedom in Health by Breaking All the Rules Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Although it feels somewhat self-serving, I'm adding this bonus episode to close the loop on how the mini sabbatical went in August. And I give myself grades in how I cared for my body, mind and spirit. Links Mentioned: Simple ways to better your sleep quality and quantity with Morgan AdamsJoin the challenges on the Graced Health Community Podcast CommunityThe pelvic floor health episode with the Tighten Your Tinkler girls Jenn and Christina: The surprising reason for your back and hip pain (Season 13 Episode 13)How to have a revelation partner with Barbara Allen (Season 1 Episode 12) Get your B.COMPLETE online, on-demand class before prices go up Connect with Amy: GracedHealth.com Join the Graced Health community on Facebook! Instagram: @GracedHealth Facebook: @Graced Health [email protected] Click here to leave a review…it’s simple! PurchaseYour Worthy Body: Find Freedom in Health by Breaking All the Rules My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode If you're like  many Americans, quality sleep doesn't come naturally.⁠⁠ In fact, today's guest reports that 46% of women report they have trouble sleeping every night. My conversation with holistic sleep coach Morgan Adams has simple, applicable ways for you to improve your sleep. Even as someone who typically gets good 💤's, I've been applying several strategies and have noticed a huge difference.⁠ We discuss: The six elements of quality sleepWhen the optimal middle portion of your sleep isGeneral nutritional approach to eating for better sleepHow to balance your blood sugar to avoid the 3am insomniaSpecific tryptophan-rich foods to promote better sleepHow to manage drinks with regard to sleep, specifically caffeinated ones and alcoholHow to incorporate alcohol without it impacting your sleep What the research says about melatonin’s effectiveness and how to appropriately dose and when to take itHow to use light to get better sleepThe 10 minute morning trick to kick all the right hormones into placeSuggestions to dealing with the 3am insomnia especially for women in peri-menopause and menopauseThe three M strategies for a morning routine that impacts your sleep Power down hour before you go to bed​ Connect with Morgan: ​https://www.morganadamswellness.com/​ Instagram: @morganadams.wellness​ ​Facebook​ ​LinkedIn​ Learn about Morgan's 1-on-1 Sleep Coaching Package​ ​ ​ ​Links mentioned: ​ ​The Circadian Code by Satchin Panda, PhD Want a little accountability in one small step to improving your sleep? Join the Graced Health Community Facebook Group for a 5-day challenge implementing what my house now calls "light therapy." I'll be going LIVE on the group today at 2pm CT to discuss the challenge. Watch live or on the replay. Challenge begins Oct. 17. Connect with Amy: GracedHealth.com Join the Graced Health community on Facebook! Instagram: Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode What's your burnout level? If you're like 75% of Americans, you may be suffering from it. In my own way, I am too. Which is why I'm planning a mini sabbatical in August. I'm not fully taking time off, but I am adjusting my schedule to allow for connection and to refresh my body, mind and soul. You may not be able to adjust your calendar for an entire month, but perhaps you can block out a day off, half a day, or even a few hours over the weekend. Listen in for a few ideas on how to take a mini sabbatical and how I'm planning and taking mine. Links mentioned: FlexJobs - Stat on Burnout Graced Health Podcast Season 12: Hally Brooke: The Underlying Reason for your Chronic Fatigue The Ruthless Elimination of Hurry by John Mark Comer Graced Health Podcast Season 3 Episode How I heard from God without spending time in prayer or worship Join the Graced Health Community Facebook Group B.COMPLETE - The ultimate compliment to however you like to move your body. Targets your balance, core and mini muscles as well as focusing on pausing, lengthening/stretching and transverse exercises. Your Worthy Body: Find Freedom in Health by Breaking All the Rules Connect with Amy: GracedHealth.com Join the Graced Health community on Facebook! Instagram: @GracedHealth Facebook: @Graced Health [email protected] Click here to leave a review…it’s simple! PurchaseYour Worthy Body: Find Freedom in Health by Breaking All the Rules Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Do you have a preferred method of exercising? Chances are, the answer is yes. Whether it's walking, cycling, strength training, or yoga, you may have a particular type of movement you prefer. I'm here to tell you YES keep doing that! But I'd also like you to consider adding in or replacing *one* workout that will help your body age well so you can continue to do the things you want to do. Today's episode covers the six areas we need to be focusing on as we get older, but don't always take the time to do. Ready for a simple way to add all these in? Click here to receive $5 off automatically just by being a Graced Health Podcast listener. Connect with Amy: GracedHealth.com Join the Graced Health community on Facebook! Instagram: @GracedHealth Facebook: @Graced Health [email protected] Click here to leave a review…it’s simple! PurchaseYour Worthy Body: Find Freedom in Health by Breaking All the Rules Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode You’re pulling the groceries in your car, just doing what you’ve always done, and all of a sudden your back spasms up. Or perhaps you’ve reached into the back seat of your car from the front seat and you feel like a knife just shot through your chest or maybe your back. Maybe you’ve been standing in line, someone calls your name, and when you turn you get a searing pain through the front of your hips, perhaps your hip flexor. It happens. Versions of that have happened to me in the past, so I am not shaking my finger at you if this has happened to you. Today’s episode goes describes what is happening when this happens, and how to prevent tweaks like that in the future. It all starts with your transverse plane and doing transverse exercises.  In today's episode, I discuss: What is the transverse planeWhy it's important to perform transverse movements as you get olderSimple ways to incorporate transverse movement throughout your day and in your workouts Purchase B.COMPLETE here or at GracedHealth.com/b-complete. Connect with Amy: GracedHealth.com Join the Graced Health community on Facebook! Instagram: @GracedHealth Facebook: @Graced Health [email protected] Click here to leave a review…it’s simple! PurchaseYour Worthy Body: Find Freedom in Health by Breaking All the Rules My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode We are in part five of a series called B.COMPLETE, which focuses on all the ways we want to take care of our body as we age. So far we’ve covered balance, core, mini muscles, and pause. If you missed any of those, make sure you go back and listen. Today’s B.COMPLETE focus is LE in the acronym for “LEngthening.” We discuss: What does "lengthening" mean?How does age affect flexibility?What happens when we lack flexibilityHow to improve flexibility and lengthen your tissues B.COMPLETE is a 40(ish)-minute class covering all the things we want to be focusing on as we age, including feeling balanced, centered, strong and limber. I’m including two phases, or levels, so you can do the one that works for you. Purchase B.COMPLETE here or at GracedHealth.com/b-complete. Connect with Amy: GracedHealth.com Join the Graced Health community on Facebook! Instagram: @GracedHealth Facebook: @Graced Health [email protected] Click here to leave a review…it’s simple! PurchaseYour Worthy Body: Find Freedom in Health by Breaking All the Rules Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode This season I'm sharing some of the important ways we need to move our body after 40. And believe it or not, pausing is one of those ways. In part 4 of our 7-part series, I'm covering the P of B.COMPLETE: PAUSE I discuss: What pausing means in relation to workoutsWhat happens if we don't pause periodicallyActionable ways to pause (from a 30-second hack to larger suggestions)Purchase B.COMPLETE here or at GracedHealth.com/b-complete. Read the full post here. Season 13 links mentioned: Why your tight hip flexors may be a function of your nervous system with Elisabeth Krystof Rewrite your Food Story with Elise Museles Your story matters: Why you can't leave the past in the past Follow Emily Baker at Story Matters Initiative Connect with Amy: GracedHealth.com Join the Graced Health community on Facebook! Instagram: @GracedHealth Facebook: @Graced Health [email protected] Click here to leave a review…it’s simple! PurchaseYour Worthy Body: Find Freedom in Health by Breaking All the Rules My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Welcome to the third installment of our B.COMPLETE series, where we are talking about all the smaller ways we can take care of ourselves after 40 to leave us feeling more balanced, centered, strong and limber. Today's episode is "M", part of the acronym B.COMPLETE. Last week we covered COre, and two weeks ago Balance.  M - our Mini Muscles - are an important part of how we move.  In today's solo episode, we explore: What the mini muscles areWhy they are importantHow strengthening your mini muscles can help support bad kneesA free download if you're wanting stronger legs without doing a bunch of squats and lungesHow to incorporate mini muscle work without adding a bunch of time to your workoutSpecific exercises you can do to strengthen your mini muscles Links mentioned: Squat Free Strong Legs: GracedHealth.com/stronglegs Get your resistance loops here Purchase B.COMPLETE here or at GracedHealth.com/b-complete.  Connect with Amy: GracedHealth.com Join the Graced Health community on Facebook! Instagram: @GracedHealth Facebook: @Graced Health [email protected] Click here to leave a review…it’s simple! PurchaseYour Worthy Body: Find Freedom in Health by Breaking All the Rules Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode I’ve been a fitness professional for 17 years, and without fail, the number one request I receive from any client at any age is “more core!” I totally get it- there is nothing more rewarding than arching your back backwards and feeling your muscles stretch and they're sore and it just feels so rewarding. Or if you're attuned to how you're moving, you may notice that you're not able to get out of bed or up off the floor as well anymore. In today's solo episode, we explore: What our core is Misperceptions about the coreWhy it's important to have a strong core (thinking beyond aesthetics)Easy ways to activate your core you can do any timeMy go-to core programming solutionRead the full post at GracedHealth.com/b.complete-core​ ​Get presale pricing to B.COMPLETE here! Links mentioned: How health at every size increases peace and respect with your body with Dr. Lisa Folden Connect with Amy: GracedHealth.com Join the Graced Health community on Facebook! Instagram: @GracedHealth Facebook: @Graced Health [email protected] Click here to leave a review…it’s simple! PurchaseYour Worthy Body: Find Freedom in Health by Breaking All the Rules My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Balance is one of those things that you don’t realize how much you need it until you actually need it. Unfortunately, as we age we don’t even realize how much it is deteriorating until it’s too late.  In today's solo episode, we explore: Why our balance deteriorates as we ageHow to mitigate that lossEasy ways to add balance into your everyday lifeAdd balance challenges to your workoutsAnd other pro tipsRead the full post at GracedHealth.com/b.complete-balance Purchase B.COMPLETE here or at GracedHealth.com/b-complete. Connect with Amy: GracedHealth.com Join the Graced Health community on Facebook! Instagram: @GracedHealth Facebook: @Graced Health [email protected] Click here to leave a review…it’s simple! PurchaseYour Worthy Body: Find Freedom in Health by Breaking All the Rules My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode My conversation today with Hally Brooke encompasses all things health: physical, mental and spiritual. Hally comes with such a positive energy that stems from combining a deep understanding of science with a realistic and holistic approach. She defines “nourishment” for us at one point and it was kind of like a Jerry Maguire moment. Instead of “You had me at hello,” it was “You had me at nourished.” Hally is a nationally board certified health and wellness coach as well as a functional medicine certified health coach based out of Colorado Springs, Colorado. She’s also a personal trainer, avid mountain biker, dog lover, white water rafter, skier, hiker…you must know this is my kind of gal.  We discuss: Chronic exhaustion, what it is, and the reasons for itSmall ways to help our chronic exhaustionSpecific vitamins most Americans are deficient in and how to increase our consumption of those nutrients (plus a bonus of what foods are good sources of those nutrients)Why the nutrient value in our food is lower than How to choose quality vitaminsSigns of poor gut healthHow Hally defines nourishment ❤️❤️❤️ Links mentioned: How to pick high quality supplements guide How to fuel your teen athlete with Roberta Anding, RD (Graced Health Podcast episode) Fight Hustle End Hurry Podcast Ruthless Elimination of Hurry Book by John Mark Comer How to have a healthy gut and why it's important with Dr. Richard Harris (Graced Health Podcast episode) Connect with Hally: www.livenourishedcoaching.com Instagram: @livenourishedcoaching and @hallybrooke Facebook: Live Nourished Coaching Connect with Amy: GracedHealth.com Join the Graced Health community on Facebook! Instagram: @GracedHealth Facebook: @Graced Health [email protected] Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Anytime we have five Tuesdays in a month, I try to bring an extra bonus conversation that adds a different element to our typical topics. Today’s conversation with Dr. Teresa Cody illuminates all the different ways we can use PRP to help heal our bodies. We discuss platelet rich plasma, the studies surrounding it, her own anecdotal evidence, and my personal experience with PRP. Dr. Teresa Cody graduated with her Doctor of Dental surgery from the Universit of Texas Dental School in 1992. Through her years practicing dentistry she learned about the powerful potential of Platelet Rich Plasma therapy to promote healing in bone graft surgery. She’s now the owner of C and C Wellness Center in Sugar Land and the astonishing improvements in her clients’ health inspired her to write her book You Healing You. One note before we jump in: this is a bit of a fringe conversation. PRP is not FDA approved. I’m enormously cautious and protective about the science-based conversations I have on this show because I never ever want to lead anyone astray, but once you learn more about the process I think you’ll understand why I’m comfortable with bringing it to you here. We discuss: The serendipitous way she became passionate about PRP (that involved her hairdresser!)PRP studies and results that include Bell's Palsy, osteoarthritis, and tendon and ligament healingHow plasma is the director of healingAnecdotal stories from her own practice of how PRP healed her patientsWhy we can’t heal ourselves if all we are doing is taking our blood and putting our own plasma back inWho PRP is for and not for Connect with Dr. Cody CandCWellness.com Instagram: @cc.wellness Facebook: C and C Wellness YouTube Purchase You Healing You Find a provider near you  Connect with Amy: GracedHealth.com Join the Graced Health community on Facebook! Instagram: @GracedHealth Facebook: @Graced Health [email protected] Click here to leave a review…it Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Faced with the unimaginable, Christine had to put her  modeling career on hold when unexpected medical issues took horrendous turns for the worse. Through these trying times, she trusted in God and came out healed and stronger than ever. Christine’s eyes were opened to a new passion in life – sharing her story of hope and helping others. Her inspirational journey led her to embracing her self-esteem, devotion to God, and the value of friendship. We discuss: Her experience as a model for 40 yearsThe expectations of the modeling industryHow her self esteem shifted battling health diagnoses and breast cancerHealing from an eating disorder while still working in an industry that is so focused on looksThe shift in the modeling industry to promote diversity and inclusivityHer experience and lessons gleaned from breast cancerGoing from “never enough” to “God is enough”The encouragement she would give to a friend who is diagnosed with cancerBuy Walk Beside Me here Find support for your fitness, food, and faith on the resources page at GracedHealth.com/resources Connect with Christine https://christinehandy.com Instagram: @christinehandy1 Facebook: Walk Beside Me by Christine Handy Twitter: @handychristine1 Connect with Amy GracedHealth.com Join the Graced Health community on Facebook! Instagram: @GracedHealth Facebook: @Graced Health [email protected] Click here to leave a review…it’s simple! PurchaseYour Worthy Body: Find Freedom in Health by Breaking All the Rules Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Have you ever felt like you were sleepwalking through your faith? Or maybe it had become numb, or possibly rote? My guest today, author and podcast host Yvette Walker is here to discuss a season in her life when she was doing just that. She shares her experience of that season as well as what awakened her faith. We discuss: What Positively Joy means to her, even while acknowledging it’s grammatically incorrect!Defining God’s joyHer experience of sleepwalking through life and feeling numbing in her faithHow we can “Whisper in His Ear” Her experience as a journalist and demonstrating her faith publicly while still being objectiveThe five steps of media literacyThe encouragement she would give to women who may be sleepwalking in their own faith Get your copy of Whispering In His Ear and Lyrics from my Faith (both available on Kindle and Kindle Unlimited) Connect with Yvette positivelyjoy.com Instagram: positivelyjoypodcast Facebook: positivelyjoypodcast Twitter: @ywalker YouTube Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Have you ever been so down, depressed or in despair you didn't have the words to pray? So has neuropsychologist Dr. Michelle Bengtson. Yet she chose one promise God gives us to focus on and share, more for her own encouragement than anything: weeping may stay for the night,     but rejoicing comes in the morning. Psalm 30:5 Ten years later she's released a book of 90 promises from God to start your day off right in "Today is going to be a good day." Listen in or watch on YouTube https://youtu.be/_S9skPtW1Qo Get your copy (or buy for a friend who needs some encouragement) at https://amzn.to/3MhtIN6 My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode My guest today is my friend Kay Stacy, who has a unique story of having a stroke while on the operating table at age 25 and is thriving 27 years later. She has some lingering issues she deals with but I wanted to you to meet her because she’s just the epitome of resilience. We talk about how she managed recovering from a stroke while raising a family and even working for a while, the impact of friendships and what we can learn while supporting our friends in medical emergencies, and how that all impacted her faith.  We discuss: How she went from a healthy 25-year old to having a stroke on the operating table and coming out a vegetableThe lingering physical effects she’s experienced after 25 yearsThe impact of friendships and they helped support Kay and how you can support your friends in challengesHow her stroke, recovery, and 16 surgeries impacted her faith Click here to leave a review…it’s simple! YourWorthyBody.com Connect with Kay Instagram: @threecurlygirlies Connect with Amy: GracedHealth.com Join the Graced Health community on Facebook! Instagram: @GracedHealth Facebook: @Graced Health [email protected] PurchaseYour Worthy Body: Find Freedom in Health by Breaking All the Rules Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode I am a sucker for health click bait. Not necessarily because I think it’s going to work, but because I like to see what kind of content is being put out there that I will more than likely have to give a differing perspective to a friend or client at some point. Today’s guest is one of those stories that don’t necessarily make headlines, but deserves all the clicks and claps and praise. My guest Stephanie Lueras lost over 200 pounds by taking one small, realistic step after another. It’s not exciting, it’s not sexy, and it probably won’t end up on apple news headlines, but this is the kind of story that needs more attention.  Now, Stephanie Lueras is a body-positive personal trainer, fitness nutrition specialist, international best-selling author, and speaker that empowers people to achieve their fitness and wellness goals, no matter the starting point.  She uses the same holistic goal setting model that aided her success of losing those 200lbs without the use of commercial dieting with her clients to assist them in reaching their dreams and removing the barriers that crop up along the way. We discuss: How, as a former pastor, Stephanie incorporates her health with her faithStephanie’s path of losing over 200 pounds and the small steps she tookHow her spiritual and mental health changed as she began to move more“Being in motion is my peace and joy”Her transformation keys to successWhy accountability of people, structures and programs is so crucial to our successOther tools to look to for success rather than the scaleHow to incorporate body positivity into your mental approach Connect with Stephanie: https://heartandsolefit.com/ Instagram: @heartandsolefitnessandwellness Facebook: Heart and Sole Fitness & Wellness (@heartandsolefit) Twitter: @HSFitnessLueras YouTube Order Break Free to Health and Vitality Connect with Amy: GracedHealth.com Join the Graced Health community on Facebook! Instagram: @GracedHealth Facebook: @Graced Health Amy.con Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

Click to Text Thoughts on Today's Episode Last week you met Diane Paddison, founder of 4Word Women and learned how 4Word leads, connects, and supports women in the workplace to help them achieve their God-given potential with confidence. As I mentioned, I am a member of the Houston Community Group. Last fall I was asked to speak at this group in conjunction with that season's theme of "Redefining Wellness." Today's episode is the audio version of the speech I gave during a virtual meeting where I challenge our definition of wellness by doing what I do best: breaking some of the health rules. Learn more about how I can share a grace-filled message about physical, mental, and spiritual health with your organization at GracedHealth.com/speaking Strong and Vibrant at Home - 7 weeks of app-based at-home strength training designed for women in perimenopause and beyond. April special: Live Office Hours every Wednesday at noon Central for program participants (new, current, or returning). Https://www.gracedhealth.com/strongandvibrant My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell