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Do you currently practice a weekly Sabbath? God instructs us to do it (not suggests) because He has wired our minds and bodies to THRIVE when we adequately rest. This can be tricky though, in a world that applauds over achieving and idolizes productivity. 

Today’s episode features a conversation with Kathi Lipp, author of "Sabbath Soup," discussing the intersection of meal planning and Sabbath rest. Kathi shares her journey with Sabbath practices and introduces her gentle approach to meal planning that allows for true rest and enjoyment of family time. 

We discuss: 

• Kathi's personal practice with Sabbath and how it evolved over time
• The importance of rhythms and taking care of your future self
• Overview of her "Sabbath Soup" book and its meal planning approach
• Gentle journey into meal planning throughout the week
• Using leftovers creatively throughout the week
• The many benefits of meal planning for your Sabbath
• How Sabbath meal planning can help with intuitive eating and portion control
• Kathi’s favorite meals and kitchen cooking equipment

PURCHASE SABBATH SOUP HERE

Visit SabbathSoup.com for goodies & preorder bonuses

LINKS DISCUSSED

• Ruthless Elimination of Hurry by John Mark Comer
• Ninja Foodi Air Fry Countertop Oven
• Zester
• Kitchen Mama can opener

CONNECT WITH KATHI

Will you help me celebrate my upcoming 50th birthday?

 Head to GracedHealth.com/Podcast on your phone by November 4 to leave a voice mail. Simply click on "leave a voicemail" then follow the simple prompts.

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If you are not yet 50, what's one bucket-list-item you have before joining the big 5-0.

Thanks for helping me celebrate!

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Join The Stronger Collective

Nourished Notes Newsletter

Core Essentials: Episode 1 2 3 4
30+ Non-Gym Ways to Improve Your Health (free download)

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GracedHealth.com
Join the Graced Health community on Facebook!
Instagram: @GracedHealth
YouTube: @AmyConnell

Join GracedHealth+ for virtual community meetups and bonus episodes

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Subscriber-only episode

Have a question? Click here.

Join The Stronger Collective

Nourished Notes Newsletter

Core Essentials: Episode 1 2 3 4
30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Join the Graced Health community on Facebook!
Instagram: @GracedHealth
YouTube: @AmyConnell

Join GracedHealth+ for virtual community meetups and bonus episodes

Leave a one-time tip of $5

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Have a question? Click here.

In this episode, I chat with Kassandra Baker, a certified health and mental health coach who helps women find freedom from unhealthy habits and eating disorders.

Kassandra shares her personal journey of recovery and introduces us to the powerful practice of healing prayer.

Her insights offer a unique blend of faith, neuroscience, and practical strategies for transformation.​​

We discuss:

• Kassandra's personal journey overcoming two eating disorders through healing prayer and professional help
• Introduction to healing prayer as an experiential encounter with Jesus, engaging imagination and senses
• The importance of lived experiences in rewiring the brain, transforming beliefs, and overcoming unhealthy habits
• The process of creating new neural pathways (2 millimeters per day) and the need for patience in recovery
• How healing prayer provides a tangible experience of God's love, moving beyond intellectual knowledge to transformative faith​

Want to learn more?
The first five people who reach out to Kassandra at [email protected] receive a complimentary 60-minute coaching session.​

Connect with Kassandra
​www.KassandraBaker.com​​
https://www.youtube.com/@kassandrabaker​​

​
Kassandra Baker knows what it’s like to have a love/hate relationship with food and her body. It’s her own personal experience and recovery from two eating disorders that drive her passion to encourage women to find freedom. She is a Certified Health, Life, and Mental Health Coach and Public Speaker, helping women who are trapped in unhealthy habits

Will you help me celebrate my upcoming 50th birthday?

 Head to GracedHealth.com/Podcast on your phone by November 4 to leave a voice mail. Simply click on "leave a voicemail" then follow the simple prompts.

If you are over 50, share one thing you wish you'd know when you turned 50.

If you are not yet 50, what's one bucket-list-item you have before joining the big 5-0.

Thanks for helping me celebrate!

Support the show

Join The Stronger Collective

Nourished Notes Newsletter

Core Essentials: Episode 1 2 3 4
30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Join the Graced Health community on Facebook!
Instagram: @GracedHealth
YouTube: @AmyConnell

Join GracedHealth+ for virtual community meetups and bonus episodes

Leave a one-time tip of $5

...

Subscriber-only episode

Have a question? Click here.

Join The Stronger Collective

Nourished Notes Newsletter

Core Essentials: Episode 1 2 3 4
30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Join the Graced Health community on Facebook!
Instagram: @GracedHealth
YouTube: @AmyConnell

Join GracedHealth+ for virtual community meetups and bonus episodes

Leave a one-time tip of $5

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Have a question? Click here.

I couldn't do an entire series on protein without sharing some of the practical ways I ensure I have enough protein in my diet. These prevent me from blankly staring at the refrigerator wondering "what can I eat?"

In this final episode of my four-part series on protein, I cover:

• A variety of protein-rich breakfast ideas, from yogurt parfaits to protein pancakes
• High-protein snack options for on-the-go nutrition
• Lunch and dinner suggestions, including batch-cooking ideas for easy meal prep
• Tips for adding high-protein sides to your meals
• Plant-based protein options for those following a vegetarian or vegan diet
• The importance of tailoring these suggestions to your individual needs and preferences

Did you get the Protein Playbook?

This is the episode it was originally intended for. I just shared it early because I know I get impatient and thought you may as well.

Grab your free Protein Playbook download here.

Will you help me celebrate my upcoming 50th birthday?

 Head to GracedHealth.com/Podcast on your phone by November 4 to leave a voice mail. Simply click on "leave a voicemail" then follow the simple prompts.

If you are over 50, share one thing you wish you'd know when you turned 50.

If you are not yet 50, what's one bucket-list-item you have before joining the big 5-0.

Thanks for helping me celebrate!

Support the show

Join The Stronger Collective

Nourished Notes Newsletter

Core Essentials: Episode 1 2 3 4
30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Join the Graced Health community on Facebook!
Instagram: @GracedHealth
YouTube: @AmyConnell

Join GracedHealth+ for virtual community meetups and bonus episodes

Leave a one-time tip of $5

...

Have a question? Click here.

If you've been tuning in to this mini-series on protein, THIS is the episode you have probably been waiting for.
Today I focus on the specific protein needs of women in peri-menopause and beyond. I cover:

• A recap of the previous two episodes in the series
• Why protein needs are unique to each individual
• The foundational assumptions I'm making about my audience's health goals
• An overview of general protein intake guidelines
• The Recommended Daily Allowance (RDA) for protein and why it might not be enough
• How protein needs change as we age, with specific recommendations from experts
• The importance of protein timing and distribution throughout the day
• Practical tips for increasing protein intake, including meal and snack ideas
• The concept of sustainable changes for long-term health

Get your free download Protein Playbook here.

Will you help me celebrate my upcoming 50th birthday?

 Head to GracedHealth.com/Podcast on your phone by November 4 to leave a voice mail. Simply click on "leave a voicemail" then follow the simple prompts.

If you are over 50, share one thing you wish you'd know when you turned 50.

If you are not yet 50, what's one bucket-list-item you have before joining the big 5-0.

Thanks for helping me celebrate!

Support the show

Join The Stronger Collective

Nourished Notes Newsletter

Core Essentials: Episode 1 2 3 4
30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Join the Graced Health community on Facebook!
Instagram: @GracedHealth
YouTube: @AmyConnell

Join GracedHealth+ for virtual community meetups and bonus episodes

Leave a one-time tip of $5

...

Subscriber-only episode

Have a question? Click here.

Join The Stronger Collective

Nourished Notes Newsletter

Core Essentials: Episode 1 2 3 4
30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Join the Graced Health community on Facebook!
Instagram: @GracedHealth
YouTube: @AmyConnell

Join GracedHealth+ for virtual community meetups and bonus episodes

Leave a one-time tip of $5

...

Have a question? Click here.

"What kind of protein powder is best?" I can't tell you how many times I've been asked that question.

In this second episode of my four-part series on protein, I delve into the world of protein powders and supplements. 

I cover:

• The importance of using protein powders as supplements, not primary protein sources
• Different categories of protein powders: whey, plant-based, and egg white
• Key factors to consider when choosing a protein powder, including leucine content and third-party testing
• Specific recommendations for protein powder brands I trust and use
• An explanation of collagen supplements, their benefits, and limitations
• Resources for verifying the quality of protein supplements through third-party testing

This episode provides practical guidance on navigating the often confusing world of protein supplements, helping you make informed choices that support your health goals.

Get your Protein Playbook free download here

Support the show

Join The Stronger Collective

Nourished Notes Newsletter

Core Essentials: Episode 1 2 3 4
30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Join the Graced Health community on Facebook!
Instagram: @GracedHealth
YouTube: @AmyConnell

Join GracedHealth+ for virtual community meetups and bonus episodes

Leave a one-time tip of $5

...

Have a question? Click here.

Fourteen (yes, 1️⃣4️⃣) months ago, I saw on a Zoom call with our Graced Health + community and said I wanted to do an episode on protein.

It took me this long to fully research the complexities of this hot topic but also how to present it in a way that isn't diet-culturey or present a hard and fast guideline.

The problem is one episode turned into four. 🙊

But also, sorry not sorry. This is a complicated topic and I didn't feel it was responsible to put numbers and guidance out there without the science and research behind it.

Today I dive into this four-part miniseries and cover:

• The importance of protein as we age and how it relates to intuitive eating
• My approach to discussing protein, focusing on aging with resilience and strength
• The basics of what protein is and its building blocks
• Different sources of complete proteins, both animal and plant-based
• Why we need more protein as we age, including an explanation of sarcopenia
• The vital roles protein plays in our overall health
• A comparison of plant-based and animal-based protein sources
• The quality and quantity of protein in different foods

This episode sets the foundation for understanding protein's role in our diets and health, especially as we age.

You can get your Protein Prep download here (if you get email updates on Tuesdays about these episodes, check your email - it's there.)

Want to check out my primary sources?

​Dr. Stacy Sims​

​Molly Galbraith - Girls Gone Strong​

Will you help me celebrate my upcoming 50th birthday?

 Head to GracedHealth.com/Podcast on your phone by November 4 to leave a voice mail. Simply click on "leave a voicemail" then follow the simple prompts.

If you are over 50, share one thing you wish you'd know when you turned 50.

If you are not yet 50, what's one bucket-list-item you have before joining the big 5-0.

Thanks for helping me celebrate!

Support the show

Join The Stronger Collective

Nourished Notes Newsletter

Core Essentials: Episode 1 2 3 4
30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Join the Graced Health community on Facebook!
Instagram: @GracedHealth
YouTube: @AmyConnell

Join GracedHealth+ for virtual community meetups and bonus episodes

Leave a one-time tip of $5

...