Graced Health: Perimenopause and Menopause Wellness for Christian Women

Amy Connell: Women's Health & Fitness
  • 5.0 (78)
  • 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

    80% of Your Thoughts Aren't True: Dr. Lee Warren on Neurosurgery & Mental Health

    Click to Text Thoughts on Today's Episode 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 surgeries in a war zone and losing his son to tragedy, Dr. Warren discovered the surprising truth: your mind controls your brain, not the other way around. This conversation will change how you think about thinking. Main Points: 1. Your Mind Controls Your Brain (Not Vice Versa) 2. 80% of Your Thoughts and Feelings Aren't True 3. Gratitude and Anxiety Cannot Coexist 4. The Daily Scrub-In Practice 5. Neuroplasticity: Your Brain's Built-In Hope 6. Practical Self-Brain Surgery Operations Links: The Life-Changing Art of Self-Brain Surgery: Connecting Neuroscience and Faith to Radically Transform Your Life Dr. Lee Warren Podcast Connect with Dr. Warren: www.drleewarren.com Instagram: @drleewarren Facebook: @drleewarren X: @docleewarren YouTube: @drleewarren My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

    46 min

  2. JAN 27

    5 Kitchen Systems That Make Healthy Eating Easier

    Click to Text Thoughts on Today's Episode  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 helpful kitchen/food prep routines! Today, I walk you through my simple, actionable strategies for staying hydrated, getting adequate protein, and having healthy food ready when I need it. These systems work for me right now, but may change—and that's okay. The goal is to find what works for YOU and start with just ONE system at a time.  Main points discussed:  1. My morning hydration system 2. My protein coffee system 3. Tips for prepping protein (my fav ways to do this) 4. Mindsets to help you not get overwhelmed but rather make healthy living easier Links: Join Moving Forward Together! Applications are open now, learn more at gracedhealth.com/smallgroups  My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

    22 min

  3. JAN 20

    Mental Health: Finding Your Path to Thriving with Carla Arges

    Click to Text Thoughts on Today's Episode 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 bipolar disorder and borderline personality disorder just six years ago. But here’s what moved me most: Carla talks about thriving, not just surviving. And she does it in a way that’s gentle, honest, and deeply rooted in partnership with the Holy Spirit. Carla Arges is a mental health coach, podcaster, and writer who helps Christian women navigate trauma and mental illness with grace and truth. After experiencing childhood trauma, homelessness, and a journey through misdiagnoses, Carla was accurately diagnosed with bipolar disorder and borderline personality disorder six years ago. Through partnering with the Holy Spirit, therapy, medication, and holistic healing practices, she has moved from surviving to thriving—and now equips other women to do the same. Carla is the host of the Affirming Truth podcast and a content writer for the Bible app, where she creates bite-sized, accessible devotionals for women struggling with mental health. She offers courses on nervous system regulation and biblically based boundaries, and provides one-on-one coaching to help women integrate faith, healing, and practical tools for everyday thriving. In our conversation, you’ll hear: Why a diagnosis is information, not identityThe role of medication and therapy in faith-based healingHow to regulate your nervous system in practical waysWhy thriving isn’t about living on the mountaintop all the timeHow God doesn’t waste our pain—He redeems it for purpose Connect with Carla: Website: carlaArges.comPodcast: Affirming Truth (available on all podcast platforms and YouTube)Bible App: Search for plans by Carla ArgesMy latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

    45 min

  4. JAN 13

    The Crucial Pre-Workout Question

    Click to Text Thoughts on Today's Episode 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 freedom rather than legalism. We are wired for freedom by God! By pre-deciding your intention before exercise—whether that's challenging your cardiovascular system, gently moving for mental health, building strength, or simply clearing your head—you can stay focused on what you truly need rather than falling into comparison or guilt. The key is being honest with yourself about what you need while giving yourself permission to adjust when necessary, recognizing that backing off isn't failure—it's listening to your body with wisdom and discernment. Main points discussed: 1. Macro Why vs. Micro Why 2. Examples of Micro Whys  3. Saying Goodbye to "Go Harder"  4. Freedom Through Grace (Drawing from Galatians 5:1) 5. Examples of Micro Whys  6. Protecting yourself from falling into old comparison patterns  Links: Strong and Vibrant at Home: Strength Training and Wellness for Christian Women in Perimenopause and Beyond Moving Forward Together: 4-Week Small Group Coaching My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

    32 min
  5. Gut Health 101: Why You're Doing All the Right Things But Still Don't Feel Well with Tiffany Giganti

    JAN 6

    Gut Health 101: Why You're Doing All the Right Things But Still Don't Feel Well with Tiffany Giganti

    Click to Text Thoughts on Today's Episode 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 communicating with you. Learning to understand and respond to those signals through a functional health approach creates lasting vitality rather than just treating symptoms.   Main Points:  1. Why Doing "All the Right Things" Isn't Enough 2.  Gut Health = Overall Health 3. The Big Three Non-Negotiables 4. The Supplement Problem 5. Listening to Your Body 6. The Gut Harmony Program 7. Simple Action Steps Learn more about Gut Harmony Here Use code AMY for $50 off Links and Episodes discussed Simple ways to increase your sleep quality 😴 and quantity 🛌 with holistic sleep coach Morgan Adams The Wellness Industry Has Lots Its Mind. Here's How to Navigate It. Should I Wear a Weighted Vest? 5 Things You Need to Know Before You Take Supplements Important Note: I participated in Gut Harmony last fall to understand my own gut better as well as preview the program for you. I learned so much from Tiffany and highly recommend it if you are in a place to strategically participate in food-elimination. Tiffany's approach is gentle and warm but this program does guide you to temporarily eliminate certain foods. If you are healing from or working through an eating disorder or disordered eating, I do not recommend this for you and suggest you work directly with a Registered Dietitian certified in Eating Disorders. (Need one? Hit reply and I'll help connect you.) Bristol Stool Chart Connect with Tiffany www.tiffanygiganti.com Instagram: @tiffanygiganti My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

    47 min

  6. 12/16/2025

    Season 24 Recap – Highlights, Lessons, and Looking Ahead

    Click to Text Thoughts on Today's Episode 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 for two reasons. First, if you’re new, it’s a great way to get a high-level overview of what we’re about. I know when I discover a new podcast, I look for recap episodes to get a sense of the content and see if it’s a good fit. Second, even my most loyal listeners can’t catch every episode. Life happens! These recaps let you see what you might have missed and revisit topics that resonate. We’re about to hit a major milestone—500 episodes! I’d love your ideas on how to celebrate. If you have thoughts, please use the “click to text” feature in your podcast player or episode description. And as we head into the holidays, remember: the best gifts aren’t always wrapped. Sharing an episode with a friend is a wonderful way to show you care. My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

    33 min

  7. 12/09/2025

    Reversing Roles: Help Your Aging Parents Navigate Transitions with Becky Fields

    Click to Text Thoughts on Today's Episode 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 buying homes from families who need to transition parents quickly. Her core message: maintain open communication, start planning early, build a support community, and trust God through the process.  Main points discussed:  1.  Early Planning is Critical  2.  Warning Signs to Watch For  3.  Communication Strategies  4.  Emotional Considerations  5.  Practical Resources  Links: Purchase Becky’s Book, Guiding Them Home, here Connect with Becky: https://grandmahousebuyer.com/ https://daughtersofnaomi.org/ Instagram: @grandmahousebuyer YouTube: @grandmahousebuyer  My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

    39 min

  8. 12/02/2025

    Try This Snack for Better Health

    Click to Text Thoughts on Today's Episode 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 this episode on "Fitness Snacking", I pray you learn to embrace short workouts as a legitimate and effective approach to fitness, particularly for women in perimenopause and menopause.  Main topics today: 1.  The Power of Short Workouts ("Fitness Snacking")  2.  Key Benefits  3.  Why Short Workouts Work  4.  Practical Implementation Options  Links Discussed: YouTube: @amyconnell (psst subscribe if you haven’t and like the episodes…it’s super helpful!) 10-Minute Workouts Research for Today’s Episode One-minute bursts of activity during daily tasks could prolong your life, finds study Analysis: Short bursts of physical activity during daily life may lower risk of premature death Short, intense bursts of exercise more effective after stroke than steady, moderate exercise My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell

    18 min
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About

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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