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. 4d ago

    Act FAST: Stroke, TIA & Heart Attack 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 waitingThe FAST acronym for stroke and TIA: F — Face droopingA — Arm weaknessS — Speech difficultyT — Time to call 911What a TIA (transient ischemic attack) is and why feeling better doesn't mean you're in the clearAdditional stroke warning signs beyond FASTHow heart attacks present differently in women — including jaw pain, back pain, nausea, fatigue, and shortness of breath with no chest pain at allWhy you should call 911 instead of driving yourselfA 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

    14 min

  2. Jun 2

    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 saysMorning light exposure and why it's one of the most powerful (and free) sleep tools availableThe concept of "orthosomnia" — sleep anxiety caused by your wearable data — and when to just take it offHow 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 midnightAlcohol's impact on REM sleep and a simple habit to reduce the damageBlood sugar balance and how overnight crashes could be waking you up at 3 AMMagnesium — what the research supports, which forms to look for, and how to get more through foodBlue light, screens, and practical ways to protect your melatonin production at nightPre-sleep nutrition: why going to bed hungry is just as disruptive as eating a heavy mealHormone therapy as a legitimate sleep tool — and why it's worth a conversation with your doctorBreathing techniques (4-7-8 and box breathing) for falling back asleep in the middle of the nightThe eye movement trick that works for falling back asleepTemperature regulation and the ideal bedroom temp for quality sleepConsistent sleep and wake schedules — and why weekends matter more than you thinkExercise timing and why a late intense workout might be costing you sleepThe truth about melatonin dosing — why less is almost always moreCBT-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

    30 min

  3. May 26

    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 mattersBone density benefits: why a weighted vest primarily helps your hips, not your spine, and why that distinction is hugeHow to use your DEXA scan results to decide if a vest is even relevant for youBalance and cardiovascular benefits — and who might find these especially usefulSurprising research linking weighted vests to mental health and Alzheimer's preventionContraindications — kyphosis, scoliosis, spinal stenosis, disc degeneration, osteoporosis, and balance issues: what you need to know before strapping one onThe common sense approach to getting started: weight recommendations, how to break it in, and foot strike tipsWhat to look for when buying: adjustable weights, washability, female-specific fit, and chest considerationsWhy 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 ExpertsLong-term exercise using weighted vests prevents hip bone loss in postmenopausal womenI have a family history of Alzheimer’s disease. I wanted to understand my own riskResearch: 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

    23 min

  4. May 19

    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

    20 min

  5. May 12

    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 ageHow much you actually needThe palm-of-your-hand hack Protein powder: supplement, not substituteEasy ways to boost breakfast proteinBatch 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

    24 min

  6. May 5

    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 flagging7 super simple tips to help you feel betterThe bigger-picture stuff (like how perimenopause/menopause genuinely changes your recovery timeline)Why the goal isn't to overhaul everything — just to start somewhereReminder: 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

    25 min

  7. Apr 28

    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

    39 min

  8. Apr 21

    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 ControlSleep 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

    58 min
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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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