Graced Health: Perimenopause and Menopause Wellness for Christian Women
Published by Amy Connell: Women's Health & Fitness
Fitness
Health & Fitness
Religion & Spirituality
Christianity
Want to feel strong and well in your body — without the diet culture pressure? The Graced Health podcast is for Christ-centered women in perimenopause and menopause who want to feel capable, grounded, and at peace in their bodies — without all the noise. Here you'll find practical, grace-filled guidance on strength training, nutrition, body image, and wellness — all rooted in faith and free from diet culture. No shame. No comparison. Just clarity, encouragement, and a voice of reason. I'm Amy Connell, a NASM Certified Personal Trainer and Nutrition Coach who grew up in diet culture doing step aerobics in a thong leotard. God called me into Graced Health after showing me there's a more peaceful, less obsessive way to care for my body — so I can do what He's called me to do. New episodes drop every week, covering everything from strength training and menopause to intuitive eating and body stewardship — all through a grace-centered lens. Ready to get started? Download my free guide: 30+ Non-Gym Ways to Improve Your Health for Women in Perimenopause and Menopause at https://www.gracedhealth.com/health
Sunset Series: Simple, Consistent Health with Shaela Daugherty
Click to Text Thoughts on Today's Episode 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
Sunset Series: Kate Lyman on Ditching One-Size-Fits-All Health Advice
Click to Text Thoughts on Today's Episode 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
Sunset Series: Brittany Braswell on Christ-Centered Food Freedom
Click to Text Thoughts on Today's Episode 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
Sunset Series: Heather Creekmore on the Spiritual Roots of Body Image
Click to Text Thoughts on Today's Episode 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
BONUS: The Cool-Down Begins
Click to Text Thoughts on Today's Episode 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
7 Questions to Ask Before You Buy the Latest Wellness Trend
Click to Text Thoughts on Today's Episode 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
Inhale Calm, Exhale Stress: A Common Sense Guide to Breathing
Click to Text Thoughts on Today's Episode 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
Better Posture After 40: A Common Sense Guide to Good Posture
Click to Text Thoughts on Today's Episode 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
Do You Actually Need That? A Common-Sense Guide to Supplements
Click to Text Thoughts on Today's Episode 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
Act FAST: Stroke, TIA & Heart Attack (Common Sense Guide of Signs Every Woman Should Know)
Click to Text Thoughts on Today's Episode 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
Sleep Better in Midlife: 16 Common Sense Tips That Actually Work
Click to Text Thoughts on Today's Episode 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/ 2. 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 3. Magnesium L-threonate for sleep 2024 randomized controlled trial, Sleep Medicine X (ScienceDirect): https://www.sciencedirect.com/science/article/pii/S2590142724000193 4. 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/ 5. 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 6. 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
Weighted Vest: A Common Sense Approach
Click to Text Thoughts on Today's Episode 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
Lifting Heavy: A Common Sense Guide for Women in Perimenopause and Menopause
Click to Text Thoughts on Today's Episode "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
Protein: A Common Sense Guide for Women in Perimenopause & Menopause
Click to Text Thoughts on Today's Episode 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
Why You're Sore All the Time (And What to Actually Do About It)
Click to Text Thoughts on Today's Episode 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
Creatine, Brain Fog, and Muscle Loss: What Every Woman in Perimenopause Should Know
Click to Text Thoughts on Today's Episode 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
3am Insomnia: When Hormones Hijack Your Sleep in Midlife with Kathleen Saucier
Click to Text Thoughts on Today's Episode 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
Midlife Purpose: Why 60 Is Just the Beginning with Allison McCune Davis
Click to Text Thoughts on Today's Episode "It's too late" is the biggest lie we tell ourselves after 60. Allison McCune Davis is here to bust that myth wide open. After 14 years in the natural health space and raising her family, Allison turned 60 and felt a familiar restlessness — the kind that signals a new chapter. That spark led her to write 60 Is a Good Start: A Powerful Body, a Purposeful Life, and a Plan to Make It Happen , a book that challenges the idea that 60 is "the gateway to old age" and reframes it as one of the most opportunity-rich seasons of a woman's life. What We Cover in This Episode: Allison shares how turning 60 triggered a season of deep introspection The biggest myth about life after 60 The self-perpetuating circle of purpose: Body Work, Brain Work & World Work (Allison's framework is rooted in longevity research) The 60-Day 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
When Life Interrupts: The Smallest Yes That Still Counts
Click to Text Thoughts on Today's Episode Please tell me I'm not the only one this has happened to. You make a plan — a good one. And then life shows up, and the plan is gone. Whether it's an injury, grief, travel, or just a random Thursday that derailed everything — life will interrupt your plan. The question isn't whether it will happen. It's what you'll do when it does. In this episode, I'm sharing a concept I call the Alternative Minimum Yes — and yes, the acronym spells AMY. It's the smallest, most doable version of movement or care that keeps you connected to yourself when your original plan isn't possible. Not pushing through. Not white-knuckling it. Just staying in relationship with your body instead of abandoning it — even when the yes looks different than you planned. Main Points Covered: Why consistency is about never fully stopping — not never 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
Your Body Is Not a Machine: Listening, Trusting, and Caring for Your Body with Dr. Brook Sheehan
Click to Text Thoughts on Today's Episode What if the key to better health wasn't more supplements, more tracking, or more optimization — but simply learning to listen ? In this episode, Dr. Brook Sheehan, chiropractor, host of Your Body Speaks , and creator of the Body OS, joins us for a refreshingly honest conversation about what it really means to honor your body — especially in midlife. Dr. Brook shares her personal journey from growing up in a heavily medicalized household, to becoming obsessed with wellness culture, to finally finding a faith-grounded, grace-filled middle ground. Her core message: your body is a masterpiece designed by God, and it's already speaking to you — you just need to learn how to hear it. Main Points Covered: Why our bodies are not machines to be hacked. The danger of wellness obsession. How to actually listen to your body. Why building a relationship with your body takes consistency, not perfection. The "this or that" practice. Discerning signal from noise. What the Talk to Me Body Card Deck is Links Discussed Body System Decoder Body Affirmation Cards Episode Links The Crucial Pre-Workout Question Connect with Dr Brook www.drbrooksheehan.com Instagram: @drbrooksheehan YouTube: www.youtube.com/drbrooksheehan 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
