Graced Health: Perimenopause and Menopause Wellness for Christian Women

Amy Connell: Women's Health & Fitness
  • 5.0 (81)
  • Fitness
  • Updated Weekly

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 

  1. 2d ago

    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

  2. Jul 21

    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

  3. Jul 14

    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

  4. Jul 10

    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

  5. Jul 7

    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 hormonesWho's really behind the recommendation, and why that matters more than the testimonialWhat the research actually says about popular trends like vibration plates, infrared saunas, and vagus nerve stimulatorsWhy the right tool isn't always the best tool — and how to match a product to your actual needs and lifestyleA honest conversation about privilege, economics, and what else that money could do for your healthHow to make sure your wellness choices align with your values and what God is calling you to right nowA quick-start research guide: how to use AI, Perplexity, Consensus, and PubMed to go deeper than a Google searchResources mentioned: Why Now is the Perfect Time to Integrate the Blue Zones Lifestyle — Season 18, Episode 13Sleep Better in Midlife: 16 Common Sense Tips that Actually WorkInhale Calm, Exhale Stress: A Common Sense Guide to BreathingPerplexityConsensusPubMedHow To Fitness Podcast with Kate Lyman and Michael UlloaMy 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

  6. Jun 30

    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/menopauseThe sympathetic vs. parasympathetic nervous system, explained simplyWhy a longer exhale than inhale is the strongest signal of safety to your bodyThe vagus nerve's role in calming your systemA simple 4-minute daily practice I love to useEpisode 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

  7. Jun 23

    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 osteopeniaEpisode 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

  8. Jun 16

    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 youThe questions to ask yourself before buying any supplementWhy 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 pauseThird-party testing explained: NSF, USP, and Informed ChoiceThe 5 supplements most commonly recommended for women in perimenopause and menopause: protein, creatine, vitamin D, magnesium, and omega-3sWhy 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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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 

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