Graced Health for Christian Women Over 40
Welcome to the podcast dedicated to women over 40 who are looking for Christ-centered, Intuitive Eating-based and grace-filled ways of taking care of themselves. Hosted by NASM Certified Personal Trainer and Certified Nutrition Coach Amy Connell, we explore our health from a holistic perspective. Tune into Graced Health for conversations about physical, mental and spiritual health and receive peace and freedom in your food, exercise and body.
Episodes
In this episode, we explore the science behind habit formation and personal transformation with clinical psychologist Silvia Subirana. As Head of Content Development at MyDry30, 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 versio...
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 disc...
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/Meno...
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.
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...
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!
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:
...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 Str...
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 ...
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. Che...
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!
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!
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.
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 G...
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 - B...
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...
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 ...
You are welcome in advance! This episode is a comprehensive guide to selecting, fitting, and purchasing athletic shoes based on your individual foot needs.
Key points discussed in this episode:
- When It's Time for New Shoes ( Mileage Guidelines + Visual Inspection Method)
- Types of Athletic Shoes
- Finding the Right Fit for You
- Foot Assessments
- Smart Shopping Strategies
- Pronation Patterns
- Going...
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 ...
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 Ravens...
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