Have a question? Click here.

In this episode, we'll discuss the often-overlooked phenomenon of post-stress crashes—the physical, emotional, and mental exhaustion that follows high-intensity seasons like work deadlines, book launches, caregiving, weddings, or major life transitions.

Key Topics Covered:

• What qualifies as a stressful season
• How crashes manifest
• The science behind it
• Chronic vs. acute stress
• Biblical perspective on rest
• Practical recovery strategies

*** Have you had a season of high stress then the recalibration was rough? Hit reply and let me know!

Links Mentioned:

Protein Playbook

How I Heard From God Without Spending Time in Prayer or Worship

B.COMPLETE

Strong and Vibrant at Home: Strength Training and Wellness for Christian Women in Perimenopause and Beyond

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

Have a question? Click here.

In this episode, Dr. Torkil Faero, a Norwegian emergency physician and author of "The Pulse Cure," shares how heart rate variability (HRV) can be a powerful tool for managing stress and improving sleep—especially for women navigating perimenopause and menopause. After losing his father to cancer during a four-year sailing adventure, Dr. Faero transformed his own health by learning to track and optimize his autonomic nervous system using wearable devices. He explains how HRV reveals our body's stress balance and provides practical guidance on using this data to make better daily health decisions.

You have more control over your health than you think—wearables and heart rate tracking can guide you toward a sustainable stress balance and better overall health. 

Main points discussed: 

1.  Understanding Heart Rate Variability (HRV) 

2. Best Practices for Tracking HRV 

3. Factors That Impact HRV (negative & positive factors)

4. Using HRV Data Effectively 

5. Key Lifestyle Factors 

Links

The Pulse Cure Book

Garmin Watch

Oura Ring

Whoop Band

Athlytic App

Why We Sleep by Matthew Walker

Connect with Dr. Torkil Faero

ThePulseCure.com

Instagram (US) @dr.torkil 

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

Have a question? Click here.

In this episode of the Grace Health Podcast, Tamara Newell joins us. She is a writer, holistic health coach, Pilates instructor, and former dancer. Tamara shares her powerful journey from struggling with an eating disorder and body image issues during her ballet career to finding freedom and peace through her relationship with Jesus. She introduces her "Peaceful Body Pyramid" framework and discusses how to approach health and body image from a place of love, acceptance, and faith rather than shame or comparison. 

Key Points Discussed: 

1. Tamara's Background & Journey 

2. The Peaceful Body Pyramid (Six Keys)

3. Body Image Insights

Links

The Peaceful Body Approach

Listen to the first chapter for free

Visit Tamara’s etsy shop for gratitude journal, scripture cards and more.

Connect with Tamara

www.peacefulbodyandbeauty.com

YouTube

Instagram: @tamaranewell_

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

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 Fitness Coach and founder of The Stronger Collective Workout App for Christian Women, known for helping women build sustainable health rhythms through strength training, whole foods, and faith. With a background in functional fitness, corrective exercise, and habit-based coaching, she’s here to help guide women toward real-life results, starting small, building consistency, and honoring the body as a vessel for God’s calling.

Main Points Discussed:

1.  About The Stronger Collective  (Mission & Philosophy)

2. Program Structure (Seven different trainers!)

3. Key Features 

4. Non-Workout Programs (Nutrition & Rest)

5. Info For Strong and Vibrant at Home Graduates 

Links

Join The Stronger Collective

Strong and Vibrant at Home

Listen to Shaela’s Podcast: Simple Fitness Habits

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

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 

 3. Grip Strength 

 4. Getting Up and Down Off the Floor 

 5. Functional Movements 

 6. Endurance Holds 

Learn more about Strong and Vibrant at Home

Join the waitlist for Strong and Vibrant at Home

Episodes Mentioned

What Does “Heavy Lifting” Mean for Women Over 40?

YouTube Videos Mentioned

10-minute workout

How to Create a Highly Effective Workout with Functional Movements.

1-on-1 coaching signup

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

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. 

Main points discussed: 

1. Why RICE is Outdated 

2. The PEACE & LOVE Protocol Explained

3. When Not to Use PEACE & LOVE 

4. Nutrition for Healing 

5. Special Considerations for Perimenopause/Menopause 

Episodes Discussed:

• S23E5 One hidden piece to helping your chronic pain puzzle
• S23E15 The Maximizing & Optimization Myth: Finding Grace in Your Health Journey
• S24E8 6 Ways to Take Care of Your Future Self (especially in perimenopause)
• S23E11 Nutrition Essentials in Perimenopause and Beyond

The ONLY foam roller I recommend: MELT Method Soft Body Foam Roller

https://thesportjournal.org/article/the-r-i-c-e-protocol-is-a-myth-a-review-and-recommendations/

https://bjsm.bmj.com/content/54/2/72

https://experiencelife.lifetime.life/article/the-problem-with-using-the-rice-protocol-to-treat-a-soft-tissue-injury/

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

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 matters most.

We Discuss

• Annie's story and the reality of unexpected loss
• How grief impacts faith and why turning to God with anger is still worship
• The "wall of grief" and why people approach it differently
• What grievers actually need vs. what we think they need
• Why "I don't know what to say" keeps us from showing up
• Phrases that don't help (and what to say instead)
• The forgotten grievers: siblings and their unique pain
• Cheri's "Beyond I Don't Know What to Say" question cards
• Simple ways to support someone in grief without waiting for permission

Resources mentioned:

• Cheri's podcast: Your Spiritual Game Plan (Episode 236 for Annie's full story)
• ​Beyond I Don't Know What to Say conversation cards (use code GRACEDHEALTH10 for 10% off at cherifletcher.com)
• Free 5-day reflection guide: "Comfort in the Silent" (available when you subscribe at cherifletcher.com)

Connect with Cheri:

CheriFletcher.com

Instagram: @cherifletcher

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

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 Unconscious Moderation, 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 formation and behavior change
• How hypnotherapy creates new neural pathways
• Why understanding your "why" is crucial for lasting change
• Practical tools for intentional living (whether you use the app or not)
• Moving beyond alcohol moderation to discover deeper meaning and purpose
• The psychology of becoming a healthier version of yourself

Target Audience

This conversation is intended for those in the "gray area" of alcohol use - people who are sober curious or looking to moderate their drinking.

Important Note

If you suspect you may have a physical dependence on alcohol, please consult with a medical professional before making changes, as stopping suddenly can be dangerous.

About Unconscious Moderation

UM is more than just an alcohol moderation app - it's designed to help people discover greater meaning, happiness, and fulfillment in their lives while taking control of their relationship with alcohol.

Get the Unconscious Moderation App from the Apple Store

Learn More:

https://www.UM.app

Instagram: @um_app_

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

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 Strategies to be Kind to Yourself

3. Short-Term Strategies to be Kind to Yourself

4. Why it's Wise to Stop Planning Like Your Future Self Has it All Together 

5. Action Steps for Listeners

Get your Free Protein Prep Playbook: Recipes and rhythms to support your protein goals

Episodes discussed:

The Art of Gentle Meal Prep: Creating Space for Sabbath with Kathi Lipp

Sabbath Soup Cookbook

Meditation Myths Busted: A Guide to Everyday Mindfulness with Ann Swanson

Mindfulness for the Real World Book

How I heard from God without spending time in prayer or worship

Research for this episode:

https://www.nature.com/articles/s41598-022-27247-y

https://dhwblog.dukehealth.org/the-power-of-breath-the-surprising-benefits-of-conscious-breathing/

https://pmc.ncbi.nlm.nih.gov/articles/PMC8546813/

https://www.nature.com/articles/srep27533

https://www.npr.org/sections/thesalt/2016/05/03/476488223/what-s-for-dinner-the-options-for-a-fast-answer-multiply

https://alltechbenefits.org/news-insights/schedule-white-space/

Resistance Loops I Recommend

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

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 Cholesterol Levels 
• Fiber's Roles
• How Fiber Helps When Estrogen Levels Decline 
• Gut Microbiome Health 
• Blood Sugar & A1C Support
• Getting More Fiber in Tips
• Supplementation Discussion 

Episodes Discussed:

Protein Series - Beginning with Part 1

The Wellness Industry has Lost Its Mind with Michael Ulloa

How to Have a Healthy Gut Microbiome with Dr. Richard Harris

How to eat more fiber without eating your weight in vegetables

5 Things to Know Before You Take Supplements

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