Graced Health: Perimenopause and Menopause Wellness for Christian Women
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
Episodes
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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 su...
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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 helpfu...
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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 bipola...
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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 freed...
Gut Health 101: Why You're Doing All the Right Things But Still Don't Feel Well with Tiffany Giganti
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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 communicat...
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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 fo...
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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 ...
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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 th...
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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.
Mai...
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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...
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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 learn...
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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" f...
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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...
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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:
...
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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 w...
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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 an...
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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 l...
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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.
...
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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 Pe...
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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 op...
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