Graced Health: Perimenopause and Menopause Wellness for Christian Women

Amy Connell: Women's Health & Fitness
  • 5.0 (79)
  • 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

    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

  2. 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

  3. APR 14

    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 DareThe 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

    41 min
  4. When Life Interrupts: The Smallest Yes That Still Counts

    APR 7

    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 missingThe difference between alternative and lesserWhy your AMY can be physical, emotional, mental, or spiritualHow to identify your Alternative Minimum Yes before the crisis hitsWhy rest absolutely counts as a yesThe all-or-nothing cycle — and how to break itEpisodes 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

    25 min

  5. MAR 31

    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

    49 min

  6. MAR 24

    Changing Movement: Honest Conversations from Two Fitness Pros with Kerry Ann Madden

    Click to Text Thoughts on Today's Episode Today we welcome back master NASM trainer and menopause specialist Kerry Ann Madden for a candid, unscripted conversation about how both our movement and exercise habits have genuinely shifted over the past ten years — no Instagram highlight reel, just the real story. Main Points Covered: 1.  Losing Speed & Power Without Realizing It  2. The Fitness Community Factor 3. The Morning On-Ramp  4. Exercising for Your Future Self  5. Motivation Is Hard — Even for Fitness Professionals  6. Caregiving & Movement  7. Lifting Heavier — But Smarter  Links Discussed Self-Paced Course - use code GRACED25 for $25 off Guided Cohort (Held each year in January, April, and September) - use code GRACED49 for $49 off Episodes Discussed Mastering Your Mindset as You Navigate Menopause (first episode with Kerry Ann) How to Protect Your Vulnerable Areas with Strength Training Connect with Kerry Ann: https://www.kamfitnessandnutrition.com/ Instagram: @kerryannmadden Facebook: Kerry Ann Madden 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

    47 min

  7. MAR 17

    5 Uncomfortable Lessons from 500 Episodes

    Click to Text Thoughts on Today's Episode 500 episodes. 150 guests. And a month away I didn't plan for. Welcome back to the Graced Health Podcast — and welcome to a milestone I've been thinking about for a long time. This episode looks a little different than I originally envisioned for episode 500.  I already knew "uncomfortable lessons" was an unusual theme for a milestone episode. I had no idea just how fitting it would become. If you know me, you know I lean toward encouragement. So sitting with "uncomfortable" took some intention. But God knew what he was doing with this one. In this episode you'll hear: Podcast stats — the real numbers, held loosely and shared honestlyWhich countries and cities are consistently showing up (shoutout to some of you!)Where the Graced Health Podcast lands globally (top 2% — I'll take it)Five uncomfortable lessons about health, habits, rest, and staying in your laneA deeply personal fifth lesson that arrived on February 6 — the day I finished prepping this episodeWhether this is your first episode or your 500th, I'm glad you're here. 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

    33 min

  8. FEB 10

    Midlife Pivots: When God Calls You to Something Different with Stefanie Gass

    Click to Text Thoughts on Today's Episode Ever felt like you're too old to start over? Think again. In this powerful episode, Stefanie Gass, host of the Online Business for Christian Women Podcast, joins us to talk about something that might hit closer to home than you realize—even if business isn't your thing. Stefanie's story is raw and redemptive. From finance executive to top 1% network marketer, she had everything the world says should make you happy: the money, the recognition, the $50,000 bonus checks. But after walking off stage in front of 20,000 people at the peak of her success, she felt... nothing. Just emptiness. What happened next changed everything. Stefanie finally cried out to God—really cried out—for the first time in decades. And the Holy Spirit began writing a prophetic plan for her life. Main points discussed: - Career Transitions at Any Age  - Building a Kingdom Business  - Honoring Calling AND Capacity  - How Biblical Order Creates Supernatural Time  - The Power of Gratitude and Vision  - Action Breaks Through Fear Links Biblical Order YouTube Video Use code AMYCONNELL to receive Stefanie’s 5-Day Bootcamp for free Connect with Stefanie https://stefaniegass.com/ YouTube: https://www.youtube.com/StefanieGass 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

    51 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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