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PODCAST

Graced Health for Christian Women Over 40

Welcome to the podcast dedicated to women over 40 who are looking for Christ-centered, Intuitive Eating-based and grace-filled ways of taking care of themselves. Hosted by NASM Certified Personal Trainer and Certified Nutrition Coach Amy Connell, we explore our health from a holistic perspective. Tune into Graced Health for conversations about physical, mental and spiritual health and receive peace and freedom in your food, exercise and body.

health & fitness fitness

All Episodes

52:32

Solo Workouts Have Their Place—But Here's When You...

Graced Health for Christian Women Over 40 ·

2025/10/28

Have a question? Click here. 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 life, calling, and capabilities. About Shaela: Shaela is a Christian Fitnes...

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29:08

Keeping Up With Your Littles: Grandma Training

Graced Health for Christian Women Over 40 ·

2025/10/21

Have a question? Click here. 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: 1. Balance Training 2. Offset/Unilateral Training ...

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28:45

From RICE to PEACE & LOVE: Your Fastest Path to Recovery

Graced Health for Christian Women Over 40 ·

2025/10/14

Have a question? Click here. 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why the traditional RICE method (Rest, Ice, Compression, Elevation) for treating soft tissue injuries is now considered outdated.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 women in perimenopause and menopause who may experience more frequent injuries...

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45:15

Beyond "I don't know what to say:" How to Show Up for...

Graced Health for Christian Women Over 40 ·

2025/10/07

Have a question? Click here. 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 and breaks down the barriers that keep us silent when our presence ...

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46:25

Thinking About Drinking Less? Start Here.

Graced Health for Christian Women Over 40 ·

2025/09/30

Have a question? Click here. In this episode, we explore the science behind habit formation and personal transformation with clinical psychologist Silvia Subirana. As Head of Content Development at MyDry30, 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 lives to become healthier versions of ourselves. What We Discuss The science behind habit fo...

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26:39

6 Ways to Take Care of Your Future Self (especially...

Graced Health for Christian Women Over 40 ·

2025/09/23

Have a question? Click here. 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. Main points discussed today: 1. What the "Six Months Game" is 2. Long-Term Strategie...

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28:53

4 Ways Fiber Can Save Your Perimenopause (That No One...

Graced Health for Christian Women Over 40 ·

2025/09/16

Have a question? Click here. 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 Perimenopause/Menopause Effect of Dietary Fiber Intake on Lipoprotein Cholester...

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30:03

Stop Chasing Health Trends and Start Here: The 10...

Graced Health for Christian Women Over 40 ·

2025/09/09

Have a question? Click here. 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 optimization. You'll hear in today's episode: 1. Why you actually don't have to do "all the health ...

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31:56

Honest Review: What Happened When Cathy Tried My...

Graced Health for Christian Women Over 40 ·

2025/09/02

Have a question? Click here. Today I am interviewing Cathy, a participant in my "Strong and Vibrant at Home" program - a 7-week strength training and wellness course designed for Christian women in perimenopause and beyond. Our conversation captures Cathy's experience as a 67-year-old participant in my fitness program, highlighting both the practical details (equipment, structure, costs) and the personal benefits she experienced. I appreciate how Cathy so kindly emphasizes the program'...

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27:11

12 Essentials for a Successful At-Home Workout (Women...

Graced Health for Christian Women Over 40 ·

2025/08/26

Have a question? Click here. Ready to ditch the gym commute and create a great workout space in your living room or basement? Whether you're a seasoned fitness enthusiast or just starting your strength training journey, working out at home doesn't have to mean compromising on results. Today we're diving into 12 game-changing essentials that will set you up for at-home workout success – no fancy equipment required! Topics discussed today: 1. Understanding Your Motivation 2. The ...

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32:25

How to Lift Heavier Without Heavier Weights

Graced Health for Christian Women Over 40 ·

2025/08/19

Have a question? Click here. This episode follows up on last week's discussion about lifting heavy by providing practical strategies to increase workout intensity without purchasing expensive equipment. We'll address the common problem of having lighter weights (typically 10-15 lb dumbbells) but wanting to progress beyond their current capacity. Listen to that first episode here Topics covered in today's episode: The Cost Reality of Home Weights Tempo Variations - Sl...

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41:48

What 'Lifting Heavy' Really Means for Women Over 40

Graced Health for Christian Women Over 40 ·

2025/08/12

Have a question? Click here. Do you keep hearing "you've got to lift heavy!"? What does this even mean? Today I'm covering what 'lifting heavy' truly means, explaining the varying levels of exertion, the methods for safely incorporating strength training, and the benefits of such practices for muscle and bone health. We discuss: Defining Lifting Heavy: Relative Effort and RPE ScaleThe OPT Model: A Structured Approach to Strength TrainingDifferent Types of Resistance TrainingBenefits of...

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31:07

Why All the Sleep Advice is Making Your Insomnia Worse

Graced Health for Christian Women Over 40 ·

2025/08/05

Have a question? Click here. This is another "Rant, Rave, and Review" style episode with three main segments. In these episode, I share personal thoughts and insights on current trends and health topics. Listen in to hear my thoughts today on: 1. The trend of recipes titled with "Marry Me" ... do I love it or cringe hard core? 2. The Gua Sha Facial Tool ... helpful or just hyped up? 3. An article about Americans and insomnia ...was the data surprising to me in this article ...

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9:31

Moment of Grace: The Wellness World Has Lost it's...

Graced Health for Christian Women Over 40 ·

2025/07/29

Have a question? Click here. Today's nine minute episode features Michael Ulloa, a well-known persona on the socials. He is known for debunking dangerous wellness information online, by speaking up on his podcast and also his social media pages about what is actually true, based on the science and research. There are many problematic lies shouted at us online about health and one particularly loud voice is about body size. Check out today's highlight from Michael's full length episode,...

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8:19

Moment of Grace: Exhausted, Overwhelmed, and Over 40?...

Graced Health for Christian Women Over 40 ·

2025/07/22

Have a question? Click here. This week's featured moment served as the inspiration behind this entire series. Whenever I listen to therapist Marcyline Bailey discuss the breath of life and its role in connecting us all, I find myself deeply moved. While her complete episode was impactful, this particular segment feels like something that deserves widespread attention. I know this highlight will be helpful! Listen to the original full-length episode with Marcyline Bailey: Exhausted, Overwhel...

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11:04

Moment of Grace: Your Nervous System on Diet Culture...

Graced Health for Christian Women Over 40 ·

2025/07/15

Have a question? Click here. This week's featured moment is all about understanding how our body responds to stress and lack of safety. Sherry puts language to the connection between binge eating and imposed food scarcity. She also shares about honoring our health and fitness from a protection and safety mode. If you are coming out of diet culture or negative self talk, this is for you! To hear more you can listen to the full episode in season 23 episode 8 titled "Your Nervous System on Diet...

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9:20

Moment of Grace: Beyond Barbie-Style Self Care with...

Graced Health for Christian Women Over 40 ·

2025/07/08

Have a question? Click here. In this week’s moment of grace we are revisiting self care with Janice McWilliams. Janice has a huge focus on burnout in ministry, but her wisdom transcends to however you spend your day. I so appreciate her guidance in shifting us from stopping our life to push back all we need to do and perform “barbie style self care” to something we can work into our daily rhythms. Listen to the original full-length episode with Janice McWilliams: Beyond Barbie-Style Sel...

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8:04

Moment of Grace: The Art of Gentle Meal Prep with...

Graced Health for Christian Women Over 40 ·

2025/07/01

Have a question? Click here. In this opening Moment of Grace, Kathi Lipp gently guides us through the ongoing challenge of meal planning and preparation, offering encouragement to care for our body, soul, and mind. Her book Sabbath Soup is a treasure trove of recipes—I’ve truly enjoyed every one I’ve tried. I’m especially looking forward to cooler days so I can make her chicken and black bean soup again. Here is Kathi’s Moment of Grace. Listen to the original full length episode here: The A...

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36:09

Season 23 Recap

Graced Health for Christian Women Over 40 ·

2025/06/24

Have a question? Click here. This season featured 23 episodes with a mix of solo content (15 episodes) and guest interviews (8 episodes). I covered various aspects of holistic health through a faith-based, diet-culture-free lens, focusing on body, mind, and spirit wellness for women in perimenopause and beyond. Topics from this past season: Nutrition Episode 4: Ultra Processed Foods, Food Science and Intuitive Eating - Balancing food science with intuitive eating principlesEpisode 11: Nutr...

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27:00

How to Choose Seafood and Avoid the Rare Ciguatera...

Graced Health for Christian Women Over 40 ·

2025/06/17

Have a question? Click here. In this toxic fish tale episode, I share my personal experience with ciguatera poisoning - a rare form of food poisoning that landed me on the bathroom floor of a Bahamas resort and changed how I think about seafood forever. While this isn't our typical "age with grace and strength" content, it's an important story about advocacy, awareness, and making informed choices about the fish we eat. What Happened During a 2019 family vacation in the Bahamas, I ordered t...

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