Graced Health: Recent Episodes

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As part of the Graced Health Sunset Series, I sit down with Shaela Daugherty — certified personal trainer, nutrition coach, and host of the Simple Fitness Habits podcast, where she helps Christian women simplify their health and fitness without the guilt or the overwhelm.

Shaela's story took an unexpected turn in late 2025, when she was diagnosed with breast cancer at 33 and thrust — almost overnight — into permanent, treatment-induced menopause. In this conversation, she shares how that diagnosis reshaped her approach to health, why simplicity became a matter of survival, and how she's helping women return to consistency again and again, even in the messiest seasons of life. We also talk about her Stronger Collective community, the tools she's built to make workouts realistic on hard days, and the one episode she'd point you to first.

Topics Discussed Today:

• Shaela's sudden journey into medical menopause at 33
• Why simplicity became her lifeline through treatment
• The real skill behind lasting health: learning to return
• Inside the Stronger Collective and the new Weekly Reset tool
• "Fitness snacking" and making room for messy days
• Shaela's one episode to start with

Episode Links:

Simple Fitness Habits Podcast ​

​Shaela's Website ​

​The Stronger Collective

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

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As part of the Graced Health Sunset Series, I sit down with Kate Lyman — nutrition coach, Master of Public Health, Certified Health Education Specialist, and owner of Kate Lyman Nutrition. Kate also co-hosts the How to Fitness podcast alongside Michael Ulloa, where the pair bring an evidence-based, ad-free lens to trending wellness and nutrition topics.

In this conversation, Kate breaks down how she and Michael research and script their deep-dive episodes, why the menopause transition is a hotbed for health misinformation, and why "it depends" might be the most honest (and most frustrating) answer in wellness. We also swap stories on episodes that surprised us, the sketchy side of the supplement industry, and how to think clearly about GLP-1 medications.

Topics Discussed Today:

• Behind the scenes of a research-heavy podcast
• Why the menopause transition attracts so much misinformation
• The pull of hot takes
• Framing health advice as experimentation
• Navigating GLP-1 medications
• Kate's one takeaway for listeners

Episode Links

How To Fitness Podcast

https://www.katelymannutrition.com/how-to-fitness-podcast

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

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As Graced Health winds down its final season, I'm introducing listeners to podcasters I trust to carry them forward — like Brittany Braswell, RD, and host of the Faith-Filled Food Freedom podcast (formerly the Joy-Filled Eater Podcast). Brittany is a registered dietitian, public speaker, and creator of the Joy-Filled Eater course, where she helps Christian women break free from food guilt, body image struggles, and diet culture through a faith-centered, practical approach to food freedom.

In this conversation, Brittany and I catch up as longtime friends and colleagues, and Brittany shares who she works with, what surprised her most in her own podcasting journey, and where new listeners should start if they want to dig into her back catalog.

Main points discussed:

The real problem isn't the information — Brittany argues nutrition facts themselves aren't usually the issue; it's how they're delivered

Listening to your body without letting it "drive the bus" — Brittany's framework: combines body awareness, faith/discernment, and basic nutrition knowledge rather than following rigid rules or oversimplified mantras.

The messy middle — There's rarely a single "right" answer in nutrition; it takes trial and error, curiosity over judgment.

A surprising fan-favorite topic on Brittany's podcast — An episode on sex and body image got huge listener response, leading to a follow-up ("The Secret Sex Lives of Christian Wives") about how body image affects intimacy and marriage.

Listen to the Faith Filled Food Freedom Podcast

Connect with Brittany

https://www.brittanybraswellrd.com/

https://www.instagram.com/brittanybraswellrd

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

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As part of our Sunset Series, I'm introducing you to podcasters I know, trust, and love — so you'll have somewhere to turn when Graced Health wraps up. Today I'm talking with my friend Heather Creekmore, host of the Compared to Who podcast and author of several books, including Aging Gratefully. Heather and her husband Eric live in Austin with their four teenagers, and she's spent years helping women stop comparing and start living through a faith-based approach to body image.

Main Points Today:

1. Who Compared to Who is for

2. Heather's own story with body image

3. Body image in perimenopause and menopause

4. Value and worth don't erode with age

5. The "Gaining W.A.I.T." concept

6. Rethinking "love your body" language

7. Everyday language that reinforces diet culture

8. Where to start with Compared to Who

9. A note of hope

Listen to the Compared to Who Podcast

Connect with Heather

www.improvebodyimage.com

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

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After more than five hundred episodes, the Graced Health podcast is coming to an end. Before we get there, we're slowing down intentionally — because every good workout deserves a cool-down.

Over the next several weeks, I'll be introducing you to podcasters I know personally and trust deeply. And on August 11th, I'll share the full story of why I'm stepping away and what I'm stepping toward.

Subscribe now so you don't miss a single Cool-Down episode.

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

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The wellness industry will always have something new to sell you — red light masks, cold plunge tubs, vagus nerve stimulators, hydrogen water bottles, sleep maxing gadgets. And honestly? Some of them might even be worth it. But how do you know?

In this final episode of the Common Sense series, I'm giving you something more valuable than a product review: a framework for thinking. Seven questions to ask yourself before you buy anything — so you can move forward with clarity, confidence, and yes, a little healthy skepticism.

In this episode:

• The one question that cuts through almost any wellness trend: does this claim actually make sense?
• How to spot "magic wand" language — and why no single product will ever fix your sleep, your energy, or your hormones
• Who's really behind the recommendation, and why that matters more than the testimonial
• What the research actually says about popular trends like vibration plates, infrared saunas, and vagus nerve stimulators
• Why the right tool isn't always the best tool — and how to match a product to your actual needs and lifestyle
• A honest conversation about privilege, economics, and what else that money could do for your health
• How to make sure your wellness choices align with your values and what God is calling you to right now
• A quick-start research guide: how to use AI, Perplexity, Consensus, and PubMed to go deeper than a Google search

Resources mentioned:

• Why Now is the Perfect Time to Integrate the Blue Zones Lifestyle — Season 18, Episode 13
• Sleep Better in Midlife: 16 Common Sense Tips that Actually Work
• Inhale Calm, Exhale Stress: A Common Sense Guide to Breathing
• Perplexity
• Consensus
• PubMed
• How To Fitness Podcast with Kate Lyman and Michael Ulloa

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

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I made up a breathing technique involving a clock face. Yes, really. And it works. That's just one of 10 tools in this week's episode on mindful breathing for stress — perfect timing if your nervous system has felt a little extra "on" lately.

In this episode of the Common Sense series, I tackle a topic that's simple, free, and easy to overlook: breathing. A coaching client's request sparked this deep dive into how intentional breathing can help regulate stress — especially as cortisol and stress resilience shift during perimenopause and menopause.

In this episode:

• Why stress resilience changes in perimenopause/menopause
• The sympathetic vs. parasympathetic nervous system, explained simply
• Why a longer exhale than inhale is the strongest signal of safety to your body
• The vagus nerve's role in calming your system
• A simple 4-minute daily practice I love to use

Episode Links

The underlying reasons you are chronically exhausted (Hint: all roads lead to gut health) with Halley Brooke

Meditation Myths Busted: A Guide to Everyday Mindfulness with Ann Swanson

Exhausted, Overwhelmed, and Over 40? Here's Why Your Body's Stress Response Has Changed with Marcyline Bailey

Sleep Better in Midlife: 16 Common Sense Tips That Actually Work

Rewrite your Food Story to change the way you eat, think and live with Elise Museles

3am Insomnia: When Hormones Hijack Your Sleep in Midlife with Kathleen Saucier

Melt Vagus Nerve YouTube Video

Products Discussed (Amazon Aff)

Melt Soft Body Foam Roller

Meditation for the Real World by Ann Swanson

Breath as Prayer by Jennifer Tucker

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

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Were you constantly told to "stand up straight" growing up? In this common sense episode, we're taking a fresh look at posture—not as a matter of appearance, but as an important part of strength, mobility, balance, and healthy aging. Learn what's really happening to posture during midlife, why it's so common to find yourself hunching forward, and what you can do to improve it.

In This Episode

• Why posture changes during midlife
• How estrogen loss affects muscle mass, connective tissue, and bone density
• The impact of modern life (phones, screens, driving) on posture
• What "upper crossed syndrome" is and why it matters
• The connection between posture, balance, falls, and longevity
• Understanding kyphosis ("dowager's hump") and when to seek medical advice
• The easiest posture habit you can start today
• Strength exercises that support better posture
• Key stretches to open tight muscles
• How foam rolling fits into a posture routine
• The truth about posture correctors and weighted vests
• Special considerations for osteoporosis and osteopenia

Episode Links

Weighted Vest: A Common Sense Approach

YouTube Videos

Strengthen Your Spine Without Pull-Ups | 4 Proven Exercises

Strong Back Without Pull-Ups? Here's How

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

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We are living in a supplement era — and it's overwhelming. Between Instagram reels, podcast ads, and influencer recommendations, it can feel like you need an entire shopping cart of pills and powders just to function. But do you?

In this episode, I'm zooming out and taking a common-sense approach to supplements: no hype, no magic wands, just practical guidance to help you figure out what your body actually needs.

In this episode:

• Why food always comes first — and what "bioavailability" actually means for you
• The questions to ask yourself before buying any supplement
• Why blood work is your best friend (and how to advocate for the panels you want)
• What to look for on the label — and the red flags that should make you pause
• Third-party testing explained: NSF, USP, and Informed Choice
• The 5 supplements most commonly recommended for women in perimenopause and menopause: protein, creatine, vitamin D, magnesium, and omega-3s
• Why more is NOT always better (a cautionary tale about B6)
• The truth about chia seeds and omega-3s (spoiler: it's not apples to apples)
• How to choose where to start based on your own goals

Episodes Discussed:

5 Things You Need to Know Before You Take Supplements

How to Choose Seafood and Avoid the Rare Ciguatera Poisoning I Contracted

Protein: A Common Sense Guide for Women in Perimenopause & Menopause

Creatine, Brain Fog, and Muscle Loss: What Every Woman in Perimenopause Should Know

Muscle cramps, fatigue, headaches and stressed? This natural mineral may help.

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

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When a friend described drooping eyes, slurred words, and fuzzy thinking at brunch — and then brushed it off as anxiety — I knew something wasn't right. That conversation sparked this important Common Sense episode on recognizing the warning signs of stroke, TIA, and heart attacks, and why acting fast can make all the difference.

I hope this episode gives you a little more confidence and a little less hesitation if you ever need it. Share it with someone you love. It might matter more than you know.

In This Episode:

• Why women are more likely to dismiss their symptoms — and the cost of waiting
• The FAST acronym for stroke and TIA:
  • F — Face drooping
  • A — Arm weakness
  • S — Speech difficulty
  • T — Time to call 911
• What a TIA (transient ischemic attack) is and why feeling better doesn't mean you're in the clear
• Additional stroke warning signs beyond FAST
• How heart attacks present differently in women — including jaw pain, back pain, nausea, fatigue, and shortness of breath with no chest pain at all
• Why you should call 911 instead of driving yourself
• A personal reflection on loss and the what-ifs we carry

Episodes Discussed:

500th Episode: ​5 Uncomfortable Lessons from 500 Episodes​

For more information on heart attacks and stroke visit:

American Heart Association — heart.org — covers both heart attack and stroke, very thorough, well-organized for general audiences

American Stroke Association — stroke.org — technically a division of AHA but has its own dedicated stroke content including FAST information

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

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Does your sleep tracker know you better than you know yourself — or is it just stressing you out? If you've ever woken up more anxious about your sleep score than actually rested, this episode is for you. We're cutting through the noise, the supplements, and the sleep-maxing culture to get back to what actually works — a common-sense, no-fuss approach to sleeping better in midlife. Because you're not broken. You're just navigating a body that's changing, and there's a lot you can do about it.

In this episode we cover:

• Why your sleep target might not actually be 8 hours — and what the research really says
• Morning light exposure and why it's one of the most powerful (and free) sleep tools available
• The concept of "orthosomnia" — sleep anxiety caused by your wearable data — and when to just take it off
• How the narrative in your head affects your sleep (and a simple CBT-I reframe to try tonight)
• Caffeine's half-life and why that afternoon coffee may still be in your system at midnight
• Alcohol's impact on REM sleep and a simple habit to reduce the damage
• Blood sugar balance and how overnight crashes could be waking you up at 3 AM
• Magnesium — what the research supports, which forms to look for, and how to get more through food
• Blue light, screens, and practical ways to protect your melatonin production at night
• Pre-sleep nutrition: why going to bed hungry is just as disruptive as eating a heavy meal
• Hormone therapy as a legitimate sleep tool — and why it's worth a conversation with your doctor
• Breathing techniques (4-7-8 and box breathing) for falling back asleep in the middle of the night
• The eye movement trick that works for falling back asleep
• Temperature regulation and the ideal bedroom temp for quality sleep
• Consistent sleep and wake schedules — and why weekends matter more than you think
• Exercise timing and why a late intense workout might be costing you sleep
• The truth about melatonin dosing — why less is almost always more
• CBT-I as a first-line clinical recommendation and the free app that can help you implement it

Source Links

1. Seven hours optimal in midlife Cambridge/Fudan University study, Nature Aging (2022): https://www.cam.ac.uk/research/news/seven-hours-of-sleep-is-optimal-in-middle-and-old-age-say-researchers

AASM/Sleep Research Society joint consensus (seven or more hours): https://aasm.org/seven-or-more-hours-of-sleep-per-night-a-health-necessity-for-adults/

1. Morning light / suprachiasmatic nucleus Frontiers in Neural Circuits (2024) — SCN as master circadian pacemaker: https://www.frontiersin.org/journals/neural-circuits/articles/10.3389/fncir.2024.1385908/full

2. Magnesium L-threonate for sleep 2024 randomized controlled trial, Sleep Medicine X (ScienceDirect): https://www.sciencedirect.com/science/article/pii/S2590142724000193

3. Melatonin dosing Sleep Foundation — melatonin dosage guide (reviewed by board-certified sleep physician): https://www.sleepfoundation.org/melatonin/melatonin-dosage-how-much-should-you-take

Melatonin content variability in supplements (the 83–478% finding): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10053496/

1. CBT-i as first-line treatment American College of Physicians recommendation: https://www.acponline.org/acp-newsroom/acp-recommends-cognitive-behavioral-therapy-as-initial-treatment-for-chronic-insomnia

2. The Atlantic article "American Insomnia" by Jennifer Senior, The Atlantic, August 2025: https://www.theatlantic.com — search "American Insomnia Jennifer Senior" (may be behind paywall; Apple News+ has audio version)

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

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Weighted vests are everywhere — on Instagram, in neighborhood Facebook groups, and on your morning walk. But does that mean you should be wearing one? In this Common Sense episode, we cut through the hype so you can decide what's right for your body and your goals.

In this episode:

• What a weighted vest actually is and the two main styles (zip-up vs. X-strap)
• The #1 thing a weighted vest will NOT replace — and why this matters
• Bone density benefits: why a weighted vest primarily helps your hips, not your spine, and why that distinction is huge
• How to use your DEXA scan results to decide if a vest is even relevant for you
• Balance and cardiovascular benefits — and who might find these especially useful
• Surprising research linking weighted vests to mental health and Alzheimer's prevention
• Contraindications — kyphosis, scoliosis, spinal stenosis, disc degeneration, osteoporosis, and balance issues: what you need to know before strapping one on
• The common sense approach to getting started: weight recommendations, how to break it in, and foot strike tips
• What to look for when buying: adjustable weights, washability, female-specific fit, and chest considerations
• Why your host doesn't own one — and why that's totally okay

Listen to the original episode: Do I Need a Weighted Vest?

Research used in today’s and original episode on weighted vest:

• 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 Experts
• Long-term exercise using weighted vests prevents hip bone loss in postmenopausal women
• I have a family history of Alzheimer’s disease. I wanted to understand my own risk
• Research: Weighted Vest for Osteoporosis?
• Hyperwear Weighted Vests

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

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"Lifting heavy" is one of the most talked-about topics in women's fitness right now — but what does it actually mean? In this episode of the Common Sense Series, we cut through the noise and break down what lifting heavy really is, why it matters (especially as estrogen declines), and how to work your way up to it safely and sustainably. No barbell required, no gym membership necessary — just practical, research-backed guidance you can actually apply to your life.

Main points discussed:

• The importance of remembering heavy is relative.
• Why you need to "earn" your heavy.
• Why fast-twitch muscle fibers are the key.
• Bone density benefits.
• How the metabolic afterburn is real.
• Why you don't need fancy equipment.
• Knowing the difference between resistance training ≠ lifting heavy.
• Thoughts on training 2–3x per week and recovery and listening to your body.

Episode Links:

What Does Lifting Heavy Mean?

The Bone Battle No One is Talking About

Why You’re Sore All the Time (And What to Actually Do About it)

The only resistance bands I recommend

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

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Protein advice online is loud, contradictory, and exhausting — and you deserve better than a 30-second reel telling you to eat 200 grams a day. In this episode, we cut through the noise with a calm, research-backed approach built specifically for women in perimenopause and beyond. You'll walk away with simple, practical guidance — and a whole lot of permission to stop making this harder than it needs to be.

Main points discussed today:

• Why the protein conversation feels so overwhelming
• What protein actually does
• Why we need more protein as we age
• How much you actually need
• The palm-of-your-hand hack
• Protein powder: supplement, not substitute
• Easy ways to boost breakfast protein
• Batch cooking as a game-changer
• The trend matters, not the perfect day

Episode Links

Holderness Family Video on Protein

Why You’re Sore All the Time (And What to do About it)

Protein Series: Season 22 Episodes 1-4

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

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A friend's Marco Polo message sparked this whole episode — "Amy, I'm sore all the time and I don't understand why." Sound familiar? Today we're diving into what chronic soreness actually means, why it's not a sign you're doing something wrong, and the simple levers you can start pulling right now to feel better between your workouts.

In this episode we chat about:

• What DOMS is and why some soreness is completely normal (and expected)
• The difference between typical post-workout soreness and the chronic kind your body is flagging
• 7 super simple tips to help you feel better
• The bigger-picture stuff (like how perimenopause/menopause genuinely changes your recovery timeline)
• Why the goal isn't to overhaul everything — just to start somewhere

Reminder: We're talking about muscle soreness today, not sharp pain, joint pain, or anything that feels like injury. If that's you — please go see someone for help.

Episodes Discussed

Sleep: Simple ways to increase your sleep quality 😴 and quantity 🛌 with holistic sleep coach Morgan Adams

Sleep: 3am Insomnia: When Hormones Hijack Your Sleep in Midlife with Kathleen Saucier

Magnesium: Muscle cramps, fatigue, headaches and stressed? This natural mineral may help.

Rest and Recovery: "No days off" no more! Why recovery days are imperative.

Active Recovery: From RICE to PEACE & LOVE: Your Fastest Path to Recovery

Lifting Heavy: How to Lift Heavier Without Heavier Weights

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

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Creatine is everywhere right now—but is it safe? Is it only for bodybuilders? And does it actually benefit women in midlife?

In this episode, we take a clear, research-backed look at creatine—what it is, how it works in the body, and why it’s gaining attention for women navigating perimenopause and menopause. From muscle strength to brain health, we unpack the facts, clear up common myths, and talk about how to decide if creatine is right for you.

If you’ve been curious about supplements but feel overwhelmed by the noise in the wellness world, this episode will help you understand creatine in a practical, grounded way.

What You’ll Learn in This Episode:* What creatine is and how your body naturally produces it * The difference between creatine and steroids * Natural food sources of creatine * Why creatine is one of the most researched supplements available * The two major benefits of creatine * Why creatine is gaining attention for women in perimenopause and menopause * Common misconceptions about creatine * Possible side effects and who should use caution * Recommended dosage and how to take creatine * How to choose a high-quality creatine supplement

Sources

• Dr. Stacy Sims — Creatine Guide for Active Women / Creatine FAQs (drstacysims.com)
• Dr. Stacy Sims — Ep. 406, Everyday Wellness Podcast (cynthiathurlow.com)
• Dr. Stacy Sims — quoted in Momentous (livemomentous.com)
• Dr. Layne Norton — Episodes 7, 13, and 22, Dr. Layne Norton Podcast (biolayne.com)
• Dr. Layne Norton — The Many Benefits of Creatine (biolayne.com)

Episode Links

10 Simple Essentials for Aging with Grace and Strength

What Does Lifting Heavy Mean?

Research Used

• Dr. Stacy Sims — Creatine Guide for Active Women / Creatine FAQs (drstacysims.com)
• Dr. Stacy Sims — Ep. 406, Everyday Wellness Podcast (cynthiathurlow.com)
• Dr. Stacy Sims — quoted in Momentous (livemomentous.com)
• Dr. Layne Norton — Episodes 7, 13, and 22, Dr. Layne Norton Podcast (biolayne.com)
• Dr. Layne Norton — The Many Benefits of Creatine (biolayne.com)

Stacy Sims: https://www.drstacysims.com/

Layne Norton: https://biolayne.com/

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

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If you've ever stared at the ceiling at 3 AM wondering why your brain won't shut off, this episode is for you. Therapist and sleep specialist Kathleen Saucier joins the Graced Health Podcast to break down CBTI — the evidence-based method that outperforms sleep medication and is recommended as a frontline treatment even for sleep apnea. From why lying in bed too long is actually making things worse, to the simple cognitive shift that can rewire how your brain approaches sleep, Kathleen makes the science approachable and the solutions actionable. If you've accepted poor sleep as just part of life — especially through the hormonal changes of midlife — this conversation might change everything.

Kathleen is a licensed therapist with over 30 years of experience in community mental health, trauma, domestic violence, military and first responder support, and substance use treatment. She is also trained in equine-assisted therapy and CBTI, and completed her CBTI certification at the University of Pennsylvania under Dr. Perlis, one of the leading experts in the field. Kathleen currently practices via MD Live and Amwell and is licensed in Connecticut, Florida, Washington, and Oregon.

Main Points Discussed:

• What is CBTI?
• The Three Types of Insomnia
• Stimulus Control
• Sleep Restriction & Sleep Compression
• The "Swiss Cheese Sleep" Problem
• The Cognitive Piece: What Are You Telling Yourself?
• Relaxation Strategies
• Sleep Hygiene
• Hot Flashes & Menopause
• Do You Need a Therapist?

Connect with Kathleen

MD Live

Amwell

Links Mentioned

CBT-i Coach App

Mindfulness Coach App

Insomnia Coach App

Episodes Mentioned

Meditation Myths Busted: A Guide to Everyday Mindfulness with Ann Swanson

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

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"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 Dare
• The 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

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

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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 missing
• The difference between alternative and lesser
• Why your AMY can be physical, emotional, mental, or spiritual
• How to identify your Alternative Minimum Yes before the crisis hits
• Why rest absolutely counts as a yes
• The all-or-nothing cycle — and how to break it

Episodes Discussed

Changing Movement: Honest Conversations from Two Fitness Pros with Kerry Ann Madden​

​Try This Snack for Better Health​

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

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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

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

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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

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

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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 honestly
• Which 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 lane
• A deeply personal fifth lesson that arrived on February 6 — the day I finished prepping this episode

Whether this is your first episode or your 500th, I'm glad you're here.

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

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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

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

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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

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

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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

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

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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 identity
• The role of medication and therapy in faith-based healing
• How to regulate your nervous system in practical ways
• Why thriving isn’t about living on the mountaintop all the time
• How God doesn’t waste our pain—He redeems it for purpose

Connect with Carla:

• Website: carlaArges.com
• Podcast: Affirming Truth (available on all podcast platforms and YouTube)
• Bible App: Search for plans by Carla Arges

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

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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

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

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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: @tiffanygiganti

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

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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.

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

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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

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

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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

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

View Details

Have a question? Click here.

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

6. 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

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

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Have a question? Click here.

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 season
• How crashes manifest
• The science behind it
• Chronic vs. acute stress
• Biblical perspective on rest
• Practical 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

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

View Details

Have a question? Click here.

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

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

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Have a question? Click here.

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_

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

View Details

Have a question? Click here.

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

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

View Details

Have a question? Click here.

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

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

View Details

Have a question? Click here.

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 puzzle
• S23E15 The Maximizing & Optimization Myth: Finding Grace in Your Health Journey
• S24E8 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/

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

View Details

Have a question? Click here.

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 loss
• How grief impacts faith and why turning to God with anger is still worship
• The "wall of grief" and why people approach it differently
• What grievers actually need vs. what we think they need
• Why "I don't know what to say" keeps us from showing up
• Phrases that don't help (and what to say instead)
• The forgotten grievers: siblings and their unique pain
• Cheri's "Beyond I Don't Know What to Say" question cards
• Simple ways to support someone in grief without waiting for permission

Resources 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

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

View Details

Have a question? Click here.

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 change
• How hypnotherapy creates new neural pathways
• Why understanding your "why" is crucial for lasting change
• Practical tools for intentional living (whether you use the app or not)
• Moving beyond alcohol moderation to discover deeper meaning and purpose
• The 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_

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

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GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

View Details

Have a question? Click here.

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/

Resistance Loops I Recommend

Resistance Bands I Recommend

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

View Details

Have a question? Click here.

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 Roles
• How Fiber Helps When Estrogen Levels Decline
• Gut Microbiome Health
• Blood Sugar & A1C Support
• Getting More Fiber in Tips
• Supplementation 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

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

View Details

Have a question? Click here.

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

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

View Details

Have a question? Click here.

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

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

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Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

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Have a question? Click here.

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

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

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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?

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

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Have a question? Click here.

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 Scale
• The OPT Model: A Structured Approach to Strength Training
• Different Types of Resistance Training
• Benefits of Lifting Heavy for Women in Menopause
• Practical 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)

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

View Details

Have a question? Click here.

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

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

View Details

Have a question? Click here.

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

30+ Non-Gym Ways to Improve Your Health (free download)

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GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

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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

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

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Have a question? Click here.

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

30+ Non-Gym Ways to Improve Your Health (free download)

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GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

View Details

Have a question? Click here.

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

30+ Non-Gym Ways to Improve Your Health (free download)

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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

30+ Non-Gym Ways to Improve Your Health (free download)

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GracedHealth.com
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YouTube: @AmyConnell

View Details

Have a question? Click here.

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 principles
• Episode 11: Nutrition Essentials in Perimenopause and Beyond - Six essential nutrition guidelines with practical strategies
• Episode 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 health
• Episode 10: How to Protect Your Vulnerable Areas with Strength Training - Four key areas to focus on with free exercise download
• Episode 17: Should I Wear a Weighted Vest? - Research-based guide on weighted vest benefits and considerations
• Episode 19: Seasons of Strength - Adapting workouts for summer and life changes
• Episode 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 system
• Episode 15: Meditation Myths Busted (with Anne Swanson) - Practical meditation tips and misconceptions
• Episode 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 Year
• Episode 3: The Wellness Industry Has Lost Its Mind (with Michael Yeo) - Navigating wellness trends with evidence-based approach
• Episode 5: One Hidden Piece to Helping Your Chronic Pain Puzzle
• Episodes 6-7: Addiction two-part series (with Sarah Pritchard)
• Episode 13: Rant, Rave & Review - Mixed format episode including article on chronic tiredness
• Episode 14: The Maximization and Optimization Myth - Finding balance in wellness culture
• Episode 18: Breaking Free From Expectations (with Stephanie Ravens Craft) - Identity and life transitions
• Episode 21: The Self-Talk Revolution - Improving internal dialogue with grace

What's Next

• July: "Moment of Grace" short episodes featuring guest highlights
• Upcoming: Celebrating 500th episode milestone
• August: New season launch with course offering "Strong and Vibrant at Home"

Sign up for biweekly "Nourishing Notes" newsletter at gracedhealth.com/nourishing-notes

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

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Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

View Details

Have a question? Click here.

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 Species
• High-Risk Regions
• My 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

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

View Details

Have a question? Click here.

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-talk
• Why self-love is actually biblical (Mark 12:31)
• The science behind self-talk
• Physical health benefits of positive thinking
• Practical transformation steps
• Self-care as spiritual practice
• Reframe self-care as stewardship of God's temple, not selfishness
• Practical self-care ideas
• A 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

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

View Details

Have a question? Click here.

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:

1. When It's Time for New Shoes ( Mileage Guidelines + Visual Inspection Method)
2. Types of Athletic Shoes
3. Finding the Right Fit for You
4. Foot Assessments
5. Smart Shopping Strategies
6. Pronation Patterns
7. Going Barefoot Thoughts
8. 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

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

View Details

Have a question? Click here.

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

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

View Details

Have a question? Click here.

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.

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

View Details

Have a question? Click here.

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 Experts
• Long-term exercise using weighted vests prevents hip bone loss in postmenopausal women
• I have a family history of Alzheimer’s disease. I wanted to understand my own risk
• Research: Weighted Vest for Osteoporosis?
• Hyperwear Weighted Vests

Graced Health Episodes Mentioned:

Can I use weights while walking?

The bone battle no one is talking about (osteoblasts and osteoclasts)

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

View Details

Have a question? Click here.

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

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

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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" culture
• Importance of finding information relevant to your unique body
• Why men's health advice often doesn't work for women
• Viewing your health journey through a lens of grace
• Finding balance between health goals and spiritual well-being

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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

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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+

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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 journey
• Natural remedies that helped Alexandra
• The importance of meditating on God's word (Joshua 1:9)
• Trusting God through health challenges
• Understanding that God is the Great Physician
• Stories of friends who received divine guidance for health issues
• Possible spiritual warfare affecting physical health
• Finding your specific calling - being energized by doing what God created you to do

Links 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

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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

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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 Flexibility
• My 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

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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

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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 system
• Trauma, food scarcity, and emotional distress can trigger a "protection mode" response
• Why it's recommended to address underlying emotional traumas before starting intuitive eating
• The power in understanding one's triggers in healing your relationship with food
• The 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

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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

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

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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:

1. Explain how addiction is actually a disease
2. Why "just stop" isn't helpful advice
3. How alcohol/drugs serve important functions for addicts
4. Recovery process
5. Relapse insight
6. Supporting 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

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

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YouTube: @AmyConnell

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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

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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

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

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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

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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 loud
• What foods feel both nourishing and satisfying to you right now
• What does white space look like to you and when can you fit it in
• What 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

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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

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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 Culture
• Stress Management
• Aging Well
• Practical Health Tools

I also have a few announcements at the end, so stick around to hear those updates!

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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.

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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

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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

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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 differently
• The nuances of diet culture
• Influences 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 hopedrivesmecoaching@gmail.com and tell him you heard him on the Graced Health Podcast

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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.

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You know I'm a huge fan of walking.

• Movement

• Endorphins

• Fresh Air

• Sunshine

Lace up those shoes and get out there!

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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

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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

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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

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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.

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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 hormones
• Why as women age they are more sensitive to stress
• Common stress-related health issues
• Importance of finding the root cause of stress
• Tips for managing caregiver stress
• Practical workplace stress management
• The value of protecting sleep
• Mindful breathing techniques
• Faith-based perspective on breathing, referencing Genesis 2:7 where God breathed life into man
• Discussion of how coming together in faith can help manage stress in challenging times
• Reflection 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.

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

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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 Medicine
• Women's Health Research Gap
• Longevity Approach
• Bone Health Tips
• Cold Plunging & Impact on Male and Females
• Sexual Health in Menopause

LINKS DISCUSSED

https://meetrosy.com/

Poor Bishop Hooper

CONNECT WITH KRISTIN

https://www.femgevityhealth.com/

Instagram: @femgevity

Facebook: FemGevity

YouTube: FemGevity

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

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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

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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 DiabetesCONNECT WITH DRA. MARIAwww.saludRevisited.comInstagram: @saludRevisitedFacebook: Salud RevisitedYouTubeMy latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

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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:

1. The definition of of fasting
2. Historical context and the original research on fasting
3. Claimed benefits of fasting
4. Who fasting research was originally done on
5. Fasting effects on women
6. Fasted exercise negative consequences
7. Alternative to fasting
8. Importance of fueling for training

LINKS DISCUSSED

Next Level by Stacy Sims

Stacy Sims

EPISODES DISCUSSED

“How Much Protein Should I Have?” Mini Series 1234

Honor Your Hunger with Victoria Yates

Graced Health Statement of Values

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

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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 time
• The importance of rhythms and taking care of your future self
• Overview of her "Sabbath Soup" book and its meal planning approach
• Gentle journey into meal planning throughout the week
• Using leftovers creatively throughout the week
• The many benefits of meal planning for your Sabbath
• How Sabbath meal planning can help with intuitive eating and portion control
• Kathi’s favorite meals and kitchen cooking equipment

PURCHASE SABBATH SOUP HEREVisit SabbathSoup.com for goodies & preorder bonuses
LINKS DISCUSSED

• Ruthless Elimination of Hurry by John Mark Comer
• Ninja Foodi Air Fry Countertop Oven
• Zester
• Kitchen 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 tur

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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 help
• Introduction to healing prayer as an experiential encounter with Jesus, engaging imagination and senses
• The importance of lived experiences in rewiring the brain, transforming beliefs, and overcoming unhealthy habits
• The process of creating new neural pathways (2 millimeters per day) and the need for patience in recovery
• How 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 Info@KassandraBaker.com 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​

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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 pancakes
• High-protein snack options for on-the-go nutrition
• Lunch and dinner suggestions, including batch-cooking ideas for easy meal prep
• Tips for adding high-protein sides to your meals
• Plant-based protein options for those following a vegetarian or vegan diet
• The 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.

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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 series
• Why protein needs are unique to each individual
• The foundational assumptions I'm making about my audience's health goals
• An overview of general protein intake guidelines
• The Recommended Daily Allowance (RDA) for protein and why it might not be enough
• How protein needs change as we age, with specific recommendations from experts
• The importance of protein timing and distribution throughout the day
• Practical tips for increasing protein intake, including meal and snack ideas
• The concept of sustainable changes for long-term health

Get your free download Protein Playbook here.

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"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 sources
• Different categories of protein powders: whey, plant-based, and egg white
• Key factors to consider when choosing a protein powder, including leucine content and third-party testing
• Specific recommendations for protein powder brands I trust and use
• An explanation of collagen supplements, their benefits, and limitations
• Resources for verifying the quality of protein supplements through third-party testing

This 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

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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 eating
• My approach to discussing protein, focusing on aging with resilience and strength
• The basics of what protein is and its building blocks
• Different sources of complete proteins, both animal and plant-based
• Why we need more protein as we age, including an explanation of sarcopenia
• The vital roles protein plays in our overall health
• A comparison of plant-based and animal-based protein sources
• The quality and quantity of protein in different foods

This 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.

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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

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{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 nutrition
• Managing conditions that require nutritional changes while honoring our body
• The biggest factor we need to embrace when practicing Intuitive Eating and Gentle Nutrition

Resources 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

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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 Means
• Connecting this principle to Nenemiah 8:10: The joy of the Lord is your strength
• Joy is the expression of grace
• Separating our food from exercise
• How 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

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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

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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 eating
• The significance of scripture and celebration in relation to food
• Practical 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 t

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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 fullness
• Understanding 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.

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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 satisfaction
• Eating when it makes sense, even if we aren't hungry
• The concept of anticipatory hunger
• Shifting cultural and personal norms around food

Episodes 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

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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 eating
• The confusion so many people face
• Challenging 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 o

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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 war
• The fear of if we give ourselves permission to eat everything, we will go out of control
• How we can get over years of food rules
• Where ultra-processed foods fit into making peace with food

Get 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.

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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.

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{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 recognize
• Why it’s important to respond rather than waiting too long
• What 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 fasting
• When it’s not appropriate to fast
• When 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.

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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 mentality
• Situations 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

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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 Eating
• What this means for my first book, Your Worthy Body
• How Intuitive Eating influenced the writing of my second book for teen girls, Your CORE Strength
• The benefits I've gained
• Whether I think IE has caused my perimenopause weight gain
• And 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 Todd
• How do I know if my loved one is dealing with an eating disorder? with Brittany Braswell
• I've gained perimenopause weight. Why I'm not trying to lose it.
• My arsenal to fight and overcome my body image issues.

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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.

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**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 people
• The sneaky ways a predator can cause even more damage
• Dealing with public shame at age 16
• How triggers can be on a continuum
• The 5 R’s that can help us talk to our triggers

Get 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.

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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 food
• Tips on trusting yourself to eating the right amount for you
• How she integrates plant based eating and Intuitive Eating
• Meal planning tips whether you are new or seasoned
• “Mise en place” in meal prepping

Join 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.

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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 household
• Serve, learn and have fun
• Coaching yourself like you would coach your child as friendships and communities change
• Being 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

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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

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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

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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 gottenolder.

We discuss:

• Her biggest surprise of aging
• How choosing praise with frustrations of aging can help our heart and mind
• Things 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

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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!

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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 Guide
• FREE Audiobook to listen in your favorite Podcast app
• FREE Discussion Guide

These 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.
​

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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/

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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 abuse
• His evolution into fitness training
• His binge-eating story
• The 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

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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.

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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 shame
• How not to repeat the cycle of poor relationship with food and our bodies with our daughters
• "The baby shower effect"
• Breath
• and 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.

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Ever faced technological setbacks that threw a wrench in your plans? That's exactly what happened with our podcast schedule, but like a phoenix rising, we've come back stronger, armed with a treasure trove of updates and gifts just for you. Get the behind-the-scenes look as I share the trials and triumphs of completing the audiobook for "Your Core Strength" and the meticulous dance of finalizing the book design, including the tricky spine measurement. But the real showstopper is Steve Kuhn's interior design, a masterpiece that perfectly captures the essence of a book meant to inspire young girls.

This episode isn't just a journey through the creative process. It's also a strategic map to the upcoming release. I'm taking a new approach with preorders, navigating the waters of independent publishing through KDP and Ingram Spark to bring you physical copies with a cherry on top—preorder bonuses that will enrich your experience. Don't miss out on how to claim your free parents' guide, a heartfelt thank you from me to you, and a sneak peek into the invaluable resources that await anyone guiding young women towards their true potential.Receive my free monthly journal full of food, fitness, faith, fun & more

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"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

Preorder your copy of Your CORE Strength today and fill out this form to receive exclusive bonuses like an audiobook you can listen on your podcast player, discussion guide and parents guide. Fill out this form after preordering and learn more about the book here.

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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 health
• How to become stronger to be less apt to trauma
• Danielle’s story of having an eating disorder and how that was related to her trauma
• Why 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.

Preorder your copy of Your CORE Strength today and fill out this form to receive exclusive bonuses like an audiobook you can listen on your podcast player, discussion guide and parents guide. Fill out this form after preordering and learn more about the book here.

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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 fasciitis
• Causes
• Symptoms
• Prevention
• Treatment
• and my personal playbook of how I've gone ten years without getting it

Check out the YouTube video I made with stretches

Preorder your copy of Your CORE Strength today and fill out this form to receive exclusive bonuses like an audiobook you can listen on your podcast player, discussion guide and parents guide. Fill out this form after preordering and learn more about the book here.

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Preorder your copy of Your CORE Strength today and fill out this form to receive exclusive bonuses like an audiobook you can listen on your podcast player, discussion guide and parents guide. Fill out this form after preordering and learn more about the book here.

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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 back
• Changes we need to allow ourselves to make
• Guidance for the days you're "just not feeling it" and struggle to exercise
• Recommended books to help your journey

Kerry 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

Preorder your copy of Your CORE Strength today and fill out this form to receive exclusive bonuses like an audiobook you can listen on your podcast player, discussion guide and parents guide. Fill out this form after preordering and learn more about the book here.

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Preorder your copy of Your CORE Strength today and fill out this form to receive exclusive bonuses like an audiobook you can listen on your podcast player, discussion guide and parents guide. Fill out this form after preordering and learn more about the book here.

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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 age
• Common skincare mistakes women make as we age
• Morning and evening recommendations for skincare

Get your Free Guide to Cracking the Acne Code from Natalie

Connect with Natalie
https://lp.fortembeauty.com/
Instagram: @thefortembeauty
Facebook: @thefortembeauty

Preorder your copy of Your CORE Strength today and fill out this form to receive exclusive bonuses like an audiobook you can listen on your podcast player, discussion guide and parents guide. Fill out this form after preordering and learn more about the book here.

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You can listen in by subscribing to Graced Health + for $6/month. Sign up here!

Preorder your copy of Your CORE Strength today and fill out this form to receive exclusive bonuses like an audiobook you can listen on your podcast player, discussion guide and parents guide. Fill out this form after preordering and learn more about the book here.

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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

Preorder your copy of Your CORE Strength today and fill out this form to receive exclusive bonuses like an audiobook you can listen on your podcast player, discussion guide and parents guide. Fill out this form after preordering and learn more about the book here.

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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 health
• Ditching the mental clutter and living into what God has for us
• Maintaining joy and clarity after clearing the mental clutter
• Sonya's Live Joy Life program

Get your Live Joy Life principles here
Get Sonya's Book: This Changes Everything: When Death No Longer Has the Final Say

Connect with Sonyawww.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.

Preorder your copy of Your CORE Strength today and fill out this form to receive exclusive bonuses like an audiobook you can listen on your podcast player, discussion guide and parents guide. Fill out this form after preordering and learn more about the book here.

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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 bodies
• What to do when exercise feels like a chore
• What to do when we are in chronic pain
• Self-compassion
• How 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.

Preorder your copy of Your CORE Strength today and fill out this form to receive exclusive bonuses like an audiobook you can listen on your podcast player, discussion guide and parents guide. Fill out this form after preordering and learn more about the book here.

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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!

Preorder your copy of Your CORE Strength today and fill out this form to receive exclusive bonuses like an audiobook you can listen on your podcast player, discussion guide and parents guide. Fill out this form after preordering and learn more about the book here.

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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)

Preorder your copy of Your CORE Strength today and fill out this form to receive exclusive bonuses like an audiobook you can listen on your podcast player, discussion guide and parents guide. Fill out this form after preordering and learn more about the book here.

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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 Menopause
• How 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 here
• Intuitive Eating for Christian Women Podcast
• Back to the Beginning with Beth Moore on the Everything Happens Podcast with Kate Bowler

Preorder your copy of Your CORE Strength today and fill out this form to receive exclusive bonuses like an audiobook you can listen on your podcast player, discussion guide and parents guide. Fill out this form after preordering and learn more about the book here.

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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 Abs
• The Graced Health Statement of Values
• Feel and Function Well - What Does That Mean?
• 2024 Health Trends: 4 Areas to Examine First
• Changing 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 here

Preorder your copy of Your CORE Strength today and fill out this form to receive exclusive bonuses like an audiobook you can listen on your podcast player, discussion guide and parents guide. Fill out this form after preordering and learn more about the book here.

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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.

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GracedHealth.com
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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 alcohol
• Who Lori’s community Team Alcohol Free is for and what members get
• Knowing your expectations
• When Dry January is not appropriate
• The power of plans in potentially triggering situations
• Resources and sobriety podcasts to support your journey
• Challenges to Dry January

Links 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

Preorder your copy of Your CORE Strength today and fill out this form to receive exclusive bonuses like an audiobook you can listen on your podcast player, discussion guide and parents guide. Fill out this form after preordering and learn more about the book here.

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GracedHealth.com
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YouTube: @AmyConnell

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Did you miss any episodes this season?

Hear the season 18 recap covering episodes in various categories:

• Midlife changes
• Holistic health
• Food & nutrition
• Physiology
• Relationships

Preorder your copy of Your CORE Strength today and fill out this form to receive exclusive bonuses like an audiobook you can listen on your podcast player, discussion guide and parents guide. Fill out this form after preordering and learn more about the book here.

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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.

Preorder your copy of Your CORE Strength today and fill out this form to receive exclusive bonuses like an audiobook you can listen on your podcast player, discussion guide and parents guide. Fill out this form after preordering and learn more about the book here.

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GracedHealth.com
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Preorder your copy of Your CORE Strength today and fill out this form to receive exclusive bonuses like an audiobook you can listen on your podcast player, discussion guide and parents guide. Fill out this form after preordering and learn more about the book here.

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GracedHealth.com
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Instagram: @GracedHealth
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GracedHealth.com
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"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 energy
• Finding balance in supporting our body and enjoying the things we like to do
• Tangible, 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

Preorder your copy of Your CORE Strength today and fill out this form to receive exclusive bonuses like an audiobook you can listen on your podcast player, discussion guide and parents guide. Fill out this form after preordering and learn more about the book here.

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GracedHealth.com
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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 9The underlying reasons you are chronically exhausted (Hint: all roads lead to gut health) with Hally Brooke Season 13The food, nutrition, and grace your mental health needs with Ruth Opiyo Season 16How to be encouraging 🥰 without causing toxic ☠️positivity with Dr. Patrice Berry Season 13Preorder your copy of Your CORE Strength today and fill out this form to receive exclusive bonuses like an audiobook you can listen on your podcast player, discussion guide and parents guide. Fill out this form after preordering and learn more about the book here.

Support the show

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GracedHealth.com
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Instagram: @GracedHealth
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GracedHealth.com
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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 gone
• Her daughter's mission trip to Africa and how that prompted the "Open When" series

Sign 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

Preorder your copy of Your CORE Strength today and fill out this form to receive exclusive bonuses like an audiobook you can listen on your podcast player, discussion guide and parents guide. Fill out this form after preordering and learn more about the book here.

Support the show

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Connect with Amy:
GracedHealth.com
Join the Graced Health community on Facebook!
Instagram: @GracedHealth
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Leave a one-time tip of $5

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Preorder your copy of Your CORE Strength today and fill out this form to receive exclusive bonuses like an audiobook you can listen on your podcast player, discussion guide and parents guide. Fill out this form after preordering and learn more about the book here.

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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

Preorder your copy of Your CORE Strength today and fill out this form to receive exclusive bonuses like an audiobook you can listen on your podcast player, discussion guide and parents guide. Fill out this form after preordering and learn more about the book here.

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GracedHealth.com
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Instagram: @GracedHealth
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Check out my book Your Worthy Body and signature online class B.COMPLETE

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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

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GracedHealth.com
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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 roles
• Nature vs. nurture
• How stress impacts cholesterol
• A holistic approach to managing cholesterol
• When 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

Preorder your copy of Your CORE Strength today and fill out this form to receive exclusive bonuses like an audiobook you can listen on your podcast player, discussion guide and parents guide. Fill out this form after preordering and learn more about the book here.

Support the show

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GracedHealth.com
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Subscriber-only episode

Preorder your copy of Your CORE Strength today and fill out this form to receive exclusive bonuses like an audiobook you can listen on your podcast player, discussion guide and parents guide. Fill out this form after preordering and learn more about the book here.

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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:

• Sleep
• Managing Mental Health
• Eating Seasonal Foods
• Boundaries
• Self-Care Routines
• Setting Expectations
• How Alcohol Impacts our Stress and Mental Health

Preorder your copy of Your CORE Strength today and fill out this form to receive exclusive bonuses like an audiobook you can listen on your podcast player, discussion guide and parents guide. Fill out this form after preordering and learn more about the book here.

Support the show

Receive my free monthly journal full of food, fitness, faith, fun & more

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GracedHealth.com
Join the Graced Health community on Facebook!
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View Details

Subscriber-only episode

Preorder your copy of Your CORE Strength today and fill out this form to receive exclusive bonuses like an audiobook you can listen on your podcast player, discussion guide and parents guide. Fill out this form after preordering and learn more about the book here.

Receive my free monthly journal full of food, fitness, faith, fun & more

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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 stay
• Why one would go to a chiropractor if they don’t have pain
• How psoas pain demonstrates itself
• Stories of incredible healing in her practice through chiropractic care

Connect with Dr. Peebles:www.stlprohealth.com
Instagram: @drdannip
Facebook: Pro Health Family Chiropractic

Preorder your copy of Your CORE Strength today and fill out this form to receive exclusive bonuses like an audiobook you can listen on your podcast player, discussion guide and parents guide. Fill out this form after preordering and learn more about the book here.

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Preorder your copy of Your CORE Strength today and fill out this form to receive exclusive bonuses like an audiobook you can listen on your podcast player, discussion guide and parents guide. Fill out this form after preordering and learn more about the book here.

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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

Preorder your copy of Your CORE Strength today and fill out this form to receive exclusive bonuses like an audiobook you can listen on your podcast player, discussion guide and parents guide. Fill out this form after preordering and learn more about the book here.

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GracedHealth.com
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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" means
• Why we lost the ability to trust ourselves
• Guidance to relearn how to trust ourselves, especially around the foods we particularly love
• Diet culture in safe spaces
• Busting 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

Preorder your copy of Your CORE Strength today and fill out this form to receive exclusive bonuses like an audiobook you can listen on your podcast player, discussion guide and parents guide. Fill out this form after preordering and learn more about the book here.

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Subscriber-only episode

Preorder your copy of Your CORE Strength today and fill out this form to receive exclusive bonuses like an audiobook you can listen on your podcast player, discussion guide and parents guide. Fill out this form after preordering and learn more about the book here.

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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.

Preorder your copy of Your CORE Strength today and fill out this form to receive exclusive bonuses like an audiobook you can listen on your podcast player, discussion guide and parents guide. Fill out this form after preordering and learn more about the book here.

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GracedHealth.com
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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)

Preorder your copy of Your CORE Strength today and fill out this form to receive exclusive bonuses like an audiobook you can listen on your podcast player, discussion guide and parents guide. Fill out this form after preordering and learn more about the book here.

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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.

Preorder your copy of Your CORE Strength today and fill out this form to receive exclusive bonuses like an audiobook you can listen on your podcast player, discussion guide and parents guide. Fill out this form after preordering and learn more about the book here.

Support the show

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GracedHealth.com
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Subscriber-only episode

Preorder your copy of Your CORE Strength today and fill out this form to receive exclusive bonuses like an audiobook you can listen on your podcast player, discussion guide and parents guide. Fill out this form after preordering and learn more about the book here.

Receive my free monthly journal full of food, fitness, faith, fun & more

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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.

Preorder your copy of Your CORE Strength today and fill out this form to receive exclusive bonuses like an audiobook you can listen on your podcast player, discussion guide and parents guide. Fill out this form after preordering and learn more about the book here.

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GracedHealth.com
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Preorder your copy of Your CORE Strength today and fill out this form to receive exclusive bonuses like an audiobook you can listen on your podcast player, discussion guide and parents guide. Fill out this form after preordering and learn more about the book here.

Receive my free monthly journal full of food, fitness, faith, fun & more

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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 midsection
• Adjusting our mindset surrounding menopause-related weight gain
• High level guidelines for avoiding or shedding excess fat
• The effects of alcohol on our body composition
• Hormone therapy

Connect with Amanda:

AmandaThebe.com
Instagram: @amanda.thebe
Facebook: @amandathebex

Preorder your copy of Your CORE Strength today and fill out this form to receive exclusive bonuses like an audiobook you can listen on your podcast player, discussion guide and parents guide. Fill out this form after preordering and learn more about the book here.

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Connect with Amy:
GracedHealth.com
Join the Graced Health community on Facebook!
Instagram: @GracedHealth
YouTube: @AmyConnell

Join GracedHealth+ for virtual community meetups and bonus episodes

Leave a one-time tip of $5

Check out my book Your Worthy Body and signature online class B.COMPLETE

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Subscriber-only episode

Preorder your copy of Your CORE Strength today and fill out this form to receive exclusive bonuses like an audiobook you can listen on your podcast player, discussion guide and parents guide. Fill out this form after preordering and learn more about the book here.

Receive my free monthly journal full of food, fitness, faith, fun & more

Connect with Amy:
GracedHealth.com
Join the Graced Health community on Facebook!
Instagram: @GracedHealth
YouTube: @AmyConnell

Join GracedHealth+ for virtual community meetups and bonus episodes

Leave a one-time tip of $5

Check out my book Your Worthy Body and signature online class B.COMPLETE

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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.

Support the showReceive my free monthly journal full of food, fitness, faith, fun & more

Connect with Amy:
GracedHealth.com
Join the Graced Health community on Facebook!
Instagram: @GracedHealth
YouTube: @AmyConnell

Join GracedHealth+ for virtual community meetups and bonus episodes

Leave a one-time tip of $5

Check out my book Your Worthy Body and signature online class B.COMPLETE

View Details

Subscriber-only episode

Receive my free monthly journal full of food, fitness, faith, fun & more

Connect with Amy:
GracedHealth.com
Join the Graced Health community on Facebook!
Instagram: @GracedHealth
YouTube: @AmyConnell

Join GracedHealth+ for virtual community meetups and bonus episodes

Leave a one-time tip of $5

Check out my book Your Worthy Body and signature online class B.COMPLETE

View Details

Subscriber-only episode

Receive my free monthly journal full of food, fitness, faith, fun & more

Connect with Amy:
GracedHealth.com
Join the Graced Health community on Facebook!
Instagram: @GracedHealth
YouTube: @AmyConnell

Join GracedHealth+ for virtual community meetups and bonus episodes

Leave a one-time tip of $5

Check out my book Your Worthy Body and signature online class B.COMPLETE

View Details

Subscriber-only episode

Receive my free monthly journal full of food, fitness, faith, fun & more

Connect with Amy:
GracedHealth.com
Join the Graced Health community on Facebook!
Instagram: @GracedHealth
YouTube: @AmyConnell

Join GracedHealth+ for virtual community meetups and bonus episodes

Leave a one-time tip of $5

Check out my book Your Worthy Body and signature online class B.COMPLETE

View Details

Subscriber-only episode

Receive my free monthly journal full of food, fitness, faith, fun & more

Connect with Amy:
GracedHealth.com
Join the Graced Health community on Facebook!
Instagram: @GracedHealth
YouTube: @AmyConnell

Join GracedHealth+ for virtual community meetups and bonus episodes

Leave a one-time tip of $5

Check out my book Your Worthy Body and signature online class B.COMPLETE

View Details

Subscriber-only episode

Receive my free monthly journal full of food, fitness, faith, fun & more

Connect with Amy:
GracedHealth.com
Join the Graced Health community on Facebook!
Instagram: @GracedHealth
YouTube: @AmyConnell

Join GracedHealth+ for virtual community meetups and bonus episodes

Leave a one-time tip of $5

Check out my book Your Worthy Body and signature online class B.COMPLETE

View Details

Subscriber-only episode

Receive my free monthly journal full of food, fitness, faith, fun & more

Connect with Amy:
GracedHealth.com
Join the Graced Health community on Facebook!
Instagram: @GracedHealth
YouTube: @AmyConnell

Join GracedHealth+ for virtual community meetups and bonus episodes

Leave a one-time tip of $5

Check out my book Your Worthy Body and signature online class B.COMPLETE

View Details

Subscriber-only episode

Receive my free monthly journal full of food, fitness, faith, fun & more

Connect with Amy:
GracedHealth.com
Join the Graced Health community on Facebook!
Instagram: @GracedHealth
YouTube: @AmyConnell

Join GracedHealth+ for virtual community meetups and bonus episodes

Leave a one-time tip of $5

Check out my book Your Worthy Body and signature online class B.COMPLETE

View Details

Subscriber-only episode

Receive my free monthly journal full of food, fitness, faith, fun & more

Connect with Amy:
GracedHealth.com
Join the Graced Health community on Facebook!
Instagram: @GracedHealth
YouTube: @AmyConnell

Join GracedHealth+ for virtual community meetups and bonus episodes

Leave a one-time tip of $5

Check out my book Your Worthy Body and signature online class B.COMPLETE

View Details

Subscriber-only episode

Receive my free monthly journal full of food, fitness, faith, fun & more

Connect with Amy:
GracedHealth.com
Join the Graced Health community on Facebook!
Instagram: @GracedHealth
YouTube: @AmyConnell

Join GracedHealth+ for virtual community meetups and bonus episodes

Leave a one-time tip of $5

Check out my book Your Worthy Body and signature online class B.COMPLETE

View Details

Subscriber-only episode

Receive my free monthly journal full of food, fitness, faith, fun & more

Connect with Amy:
GracedHealth.com
Join the Graced Health community on Facebook!
Instagram: @GracedHealth
YouTube: @AmyConnell

Join GracedHealth+ for virtual community meetups and bonus episodes

Leave a one-time tip of $5

Check out my book Your Worthy Body and signature online class B.COMPLETE

View Details

Subscriber-only episode