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 principles
• Episode 11: Nutrition Essentials in Perimenopause and Beyond - Six essential nutrition guidelines with practical strategies
• Episode 22: How to Choose Seafood and Avoid Rare Ciguatera Poisoning - Personal story and seafood safety resources

Fitness

• Episode 9: The Bone Battle - Why strength training is crucial for bone health
• Episode 10: How to Protect Your Vulnerable Areas with Strength Training - Four key areas to focus on with free exercise download
• Episode 17: Should I Wear a Weighted Vest? - Research-based guide on weighted vest benefits and considerations
• Episode 19: Seasons of Strength - Adapting workouts for summer and life changes
• Episode 20: Finding Your Perfect Fit - Comprehensive shoe selection guide

Faith

• Episode 12: Finding God's Wisdom First (with Alexandra Yu) - Holistic healing through faith-based approach

Nervous System & Stress Management

• Episode 8: Your Nervous System on Diet Culture (with Sherry Chabon) - Breaking free from diet culture's impact on nervous system
• Episode 15: Meditation Myths Busted (with Anne Swanson) - Practical meditation tips and misconceptions
• Episode 16: Beyond Barbie Style Self-Care (with Janice McWilliams) - Meaningful self-care for sustainable living

General Wellness

• Episodes 1-2: Eight Questions to Ask Yourself in the New Year
• Episode 3: The Wellness Industry Has Lost Its Mind (with Michael Yeo) - Navigating wellness trends with evidence-based approach
• Episode 5: One Hidden Piece to Helping Your Chronic Pain Puzzle
• Episodes 6-7: Addiction two-part series (with Sarah Pritchard)
• Episode 13: Rant, Rave & Review - Mixed format episode including article on chronic tiredness
• Episode 14: The Maximization and Optimization Myth - Finding balance in wellness culture
• Episode 18: Breaking Free From Expectations (with Stephanie Ravens Craft) - Identity and life transitions
• Episode 21: The Self-Talk Revolution - Improving internal dialogue with grace

What's Next

• July: "Moment of Grace" short episodes featuring guest highlights
• Upcoming: Celebrating 500th episode milestone
• August: New season launch with course offering "Strong and Vibrant

Learn more about Strong and Vibrant at Home: Strength Training and Wellness for Christian Women in Perimenopause and Beyond at GracedHealth.com/StrongAndVibrant

Use code PODCAST to receive $50 off the price.

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 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 the "fish of the day" at a resort steakhouse while my family had steak. That night, I became violently ill with what would later be diagnosed as ciguatera poisoning - a rare condition listed on rarediseases.org.

Key Points Discussed:

• What is Ciguatera Poisoning?
• High-Risk Fish Species
• High-Risk Regions
• My Symptoms 
• Recovery Protocol 

Links Mentioned:

Ciguatera Poisoning: How I Manage my Symptoms with Food, Supplements, and Exercise (YouTube)

Ciguatera Experience: Updates and Encouragement After Six Years (YouTube)

Article from Cleveland Clinic about ciguatera

Monterey Bay Aquarium Seafood Watch Guide

Learn more about Strong and Vibrant at Home: Strength Training and Wellness for Christian Women in Perimenopause and Beyond at GracedHealth.com/StrongAndVibrant

Use code PODCAST to receive $50 off the price.

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 episode explores the transformative power of positive self-talk, challenging the double standard many Christian women over 40 live with—showing grace to others while being harsh on themselves. 

Key Scriptures:

Luke 6:31 - "Do to others as you would have them do to you"
Mark 12:29-31 - "Love your neighbor as yourself"
2 Corinthians 10:5 - "We take captive every thought to make it obedient to Christ"
Philippians 4:8 - "Whatever is true, noble, right, pure, lovely, admirable—think about such things"

Main Topics Covered in this Conversation:

• The double standard we live with (How we see beauty in others but struggle to see it in ourselves)
• The mental health impact of negative self-talk
• Why self-love is actually biblical (Mark 12:31)
• The science behind self-talk
• Physical health benefits of positive thinking
• Practical transformation steps
• Self-care as spiritual practice
• Reframe self-care as stewardship of God's temple, not selfishness
• Practical self-care ideas
• A weekly compassion challenge 

Purchase my book, Your Worthy Body here

Episodes Discussed

My Arsenal to Fight and Overcome My Current Body Image Battles S20E15

I've Gained Perimenopause Weight. Why I'm Not Trying to Lose it. S20E16

Beyond Barbie-Style Self-Care: Transforming Your Nervous System's Response to Calling with Janice McWilliams S23E16

Learn more about Strong and Vibrant at Home: Strength Training and Wellness for Christian Women in Perimenopause and Beyond at GracedHealth.com/StrongAndVibrant

Use code PODCAST to receive $50 off the price.

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.

You are welcome in advance! This episode is a comprehensive guide to selecting, fitting, and purchasing athletic shoes based on your individual foot needs. 

Key points discussed in this episode:

1.  When It's Time for New Shoes  ( Mileage Guidelines + Visual Inspection Method)
2.  Types of Athletic Shoes 
3.  Finding the Right Fit for You
4.  Foot Assessments
5.  Smart Shopping Strategies 
6.  Pronation Patterns 
7.  Going Barefoot Thoughts
8.  Budget-Friendly Options 

Episode Links

BONUS: Laughs, pro tips, and cackling by the campfire with Amy and her friend Marni

Links Discussed

B.COMPLETE

REI.com

6pm.com

RunningWarehouse.com

Vivobarefoot.com

Learn more about Strong and Vibrant at Home: Strength Training and Wellness for Christian Women in Perimenopause and Beyond at GracedHealth.com/StrongAndVibrant

Use code PODCAST to receive $50 off the price.

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 concept of periodization - intentionally changing your workout routine for a specific period of time. As we enter summer, it's the perfect opportunity to consider how to adapt your fitness approach to match the season, your energy levels, and your lifestyle. 

Things you'll hear in this episode:

1.  What is Periodization?

2.  Benefits of Periodization 

3.  Practical Approaches to Periodization 

4.  Seasonal Approach to Fitness

5.  Cycle-Based Approach to Fitness

6.  Summer Workout Ideas 

Episode Discussed

How to slow the aging process with exercise with Pete McCall

Link Discussed

B.COMPLETE

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 welcome Stephanie Ravenscraft for an inspiring conversation about breaking free from others' expectations, embracing your true identity, and navigating life transitions with confidence. Stephanie shares her personal journey of transformation and offers practical advice for women who are experiencing major life changes, particularly the empty nest phase.

About Stephanie Ravenscraft

Stephanie is a life coach who helps women break free from external expectations and discover their authentic selves. After spending 20 years as a stay-at-home mom to three children, she now guides others through mindset shifts and personal transformations. She hosts her own podcast and offers coaching through her website, stephanieravenscraft.com.

You'll hear in this episode:

1.  Advice for Embracing Change and New Seasons 

2. How to Approach Empty Nesting with Purpose 

3. Wisdom for Ditching Expectations and Instead  Embracing Who God Created You to Be

4. Identity Beyond Motherhood 

5. Discovering What Being Yourself Means to You 

6. Stephanie's Own Healing Journey 

Connect with Stephanie

https://www.stephanieravenscraft.com

Instagram: @ThrivingMosaic

Facebook: Stephanie Ravenscraft

YouTube: @StephanieRavenscraft

Sensitive Wrists? See the YouTube Short mentioned in the Age with Grace and Strength tip at the end of the episode here.

Learn more about Strong and Vibrant at Home: Strength Training and Wellness for Christian Women in Perimenopause and Beyond at GracedHealth.com/StrongAndVibrant

Use code PODCAST to receive $50 off the price.

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 growing trend of weighted vests, especially among women in perimenopause and beyond. I noticed several women in my neighborhood wearing these vests during their morning walks, which prompted me to research their benefits, proper usage, and whether they might be right for you. 

Key Points Discussed:

• Benefits of Weighted Vests 
• When to Wear a Weighted Vest 
• How to Start Using a Weighted Vest 
• Who Should NOT Use Weighted Vests (Contraindications) 
• Walking Form When Using a Weighted Vest 
• What to Look for When Purchasing 

Research Used in Today’s Episode

• 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 Experts
• Long-term exercise using weighted vests prevents hip bone loss in postmenopausal women
• I have a family history of Alzheimer’s disease. I wanted to understand my own risk
• Research: Weighted Vest for Osteoporosis?
• Hyperwear Weighted Vests

Graced Health Episodes Mentioned:

Can I use weights while walking?

The bone battle no one is talking about (osteoblasts and osteoclasts)

Learn more about Strong and Vibrant at Home: Strength Training and Wellness for Christian Women in Perimenopause and Beyond at GracedHealth.com/StrongAndVibrant

Use code PODCAST to receive $50 off the price.

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 Graced Health Podcast, Janice McWilliams joins us, a psychotherapist, spiritual director, and author of "Restore My Soul: Reimagining Self-Care for a Sustainable Life." We discuss how to practice meaningful self-care that goes beyond "Barbie-style" pampering to create sustainable rhythms that prevent burnout while living out your calling. 

Janice McWilliams (MDiv, LCPC) is a psychotherapist in private practice, a certified spiritual director, speaker and author of Restore My Soul: Reimagining Self-Care for a Sustainable Life. Janice completed her Master of Divinity at Howard University and her counseling degree at Loyola University in Maryland. Janice’s love of the depths and intrigue of the human experience is matched by her desire to find her place in God’s work of restoring and revitalizing souls everywhere. Her blog promotes spiritual, relational, and psychological transformation

You'll hear today:

1.  The Problem with "Barbie-Style" Self-Care 

2. What the "Hormone Soup Metaphor" is

3. How to Take a Better Break  

4. Learning from Jesus's Rhythms 

5. Discerning What Is "Ours to Do" 

6. Balancing Fast and Slow Seasons 

7.  Phone Usage and Self-Care 

8. The Four Realms of Self-Care 

Connect with Janice:

Book: Available on Amazon and NavPress

Website: hormonesoupresource.com

Janice’s Resources:

Restore My Soul: Reimagining Self-Care for a Sustainable Life

Online course for ministry leaders

Connect with Janice:

https://janicemcwilliams.com

Instagram: @janicemcwilliams

Learn more about Strong and Vibrant at Home: Strength Training and Wellness for Christian Women in Perimenopause and Beyond at GracedHealth.com/StrongAndVibrant

Use code PODCAST to receive $50 off the price.

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 discuss the modern quest for optimization and maximization in health practices and how it might be making us miserable. Drawing from an article from the Sunday Times, we chat about this trend through the lens of this podcast's six core values: knowledge, discernment, diversity, encouragement, faith, and grace.

Key Topics Covered

• The dangers of health "maximization" culture
• Importance of finding information relevant to your unique body
• Why men's health advice often doesn't work for women
• Viewing your health journey through a lens of grace
• Finding balance between health goals and spiritual well-being

Learn more about Strong and Vibrant at Home: Strength Training and Wellness for Christian Women in Perimenopause and Beyond at GracedHealth.com/StrongAndVibrant

Use code PODCAST to receive $50 off the price.

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 interview Ann Swanson, author of "Meditation for the Real World" and "Science of Yoga." Ann, a new mother who recently published her meditation book, shares practical meditation techniques for everyday life. 

We chat today about:

1.  Meditation Benefits 

2. How to Meditate with 3am Insomnia

3. Common Meditation Misconceptions 

4. Practical Meditation Tips 

Join the 5 day, science-backed meditation challenge at www.MeditationForTheRealWorld.com  

Get Ann’s Books:

Meditation in the Real World

Science of Yoga

Connect with Ann:

www.MeditationForTheRealWorld.com

www.scienceof.yoga

YouTube: https://www.youtube.com/@AnnSwansonWellness

Learn more about Strong and Vibrant at Home: Strength Training and Wellness for Christian Women in Perimenopause and Beyond at GracedHealth.com/StrongAndVibrant

Use code PODCAST to receive $50 off the price.

Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell