Graced Health: Perimenopause and Menopause Wellness for Christian Women

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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.

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

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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.

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.

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

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"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

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

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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​

​NASM Certified Nutrition Coaching Program​

Got a protein question?

Hit the link at the top of your podcast player episode description/show notes (or just hit reply!). If I get enough questions that aren't answered, I'll do a bonus Q&A episode.

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

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We've wrapped up another season! I hope you've enjoyed learning more about Christ-centered Intuitive Eating this past season as much as I have.

If you've missed some, here is a recap with highlights from my guests over the past ten seasons.

Connect with each guest on Instagram:

Tracy Brown: @tracybrownrd
Victoria Yates: @nondiet_rn
Kristen Bunger: @kristenbunger.rd
Kristin Williams: @wonderfullymadenutrition
Jessica-Lauren Newby: @withmilkandhoney
Laura Acuna: @lauraacuna56
Brittany Wilson: @brittanywilsonrdn
Kristen Schmidt: @totus_wellness
Kasey Shuler: @joyfulhealthco
Liesel Maddox: @dietitian.liesel

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.

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

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{Programming Note: I was traveling and didn't have my mic with me so the audio isn't the best. Thanks for your understanding!}

Registered Dietitian Liesel Maddox joins us for our final principle of Intuitive Eating: Gentle Nutrition. Liesel discusses the importance of patience and self-compassion in the journey as well as guides us in navigating health concerns.

We discuss:

• What gentle nutrition means (spoiler alert: it's not eat whatever you want, whenever you want)
• Attunement to what we need and feel and how that relates to our nutrition
• Managing conditions that require nutritional changes while honoring our body
• The biggest factor we need to embrace when practicing Intuitive Eating and Gentle Nutrition

Resources mentioned:​
Liesel offers free discovery calls and has generously offered $100 off her 1:1 or group nutrition programs. Mention this podcast in your communication with her.
​
​
Liesel Maddox is a Registered Dietitian Nutritionist specialized in eating disorder treatment and food freedom. Liesel provides nutrition counseling and group coaching to Christian women who are ready to break free from diet culture and disordered eating while healing with food and body image. She is in the process of becoming in-network with a few major insurance companies to provide more affordable, accessible nutrition support - because everyone deserves food freedom! Liesel lives in Colorado Springs with her husband and their dog and enjoys skiing in the winter, hiking in the summer, a good novel, and finding the best brunch spot.

​

Connect with Liesel​
​https://www.lieselmaddoxnutrition.com/​

Instagram: @dietitian.liesel​

Facebook: Dietitian Liesel

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.

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

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You have no idea how hard it was not to talk shop in this episode! Today Personal Trainer Kasey Shuler joins the show to discuss Intuitive Eating Principle #9: Exercise and Feel the Difference. As much as I love discussing the specifics of movement and exercise, the mindset behind it is even more important. 

One of my favorite quotes from today's episode:

If we're supposed to be the light of the world, we want to be confident to show up ... and step into the joy of the Lord as our strength.

We discuss:

• What Principle 9 - Exercise and Feel the Difference Means
• Connecting this principle to Nenemiah 8:10: The joy of the Lord is your strength
• Joy is the expression of grace
• Separating our food from exercise
• How to start getting comfortable with exercising less than what you think you should do

As I mentioned, I highly recommend Kasey's newsletter.​You can sign up for it here.​

Click here for the YouTube video on functional movement I mentioned.

Kasey Shuler is an author, non-diet personal trainer, co-founder of the Joyful Health Collective and host of the Joyful Health Show podcast. Her mission is to help others find lasting health by starting with grace and finding their strength in the joy of the Lord. She lives with her husband and two daughters in Athens, Georgia, and would love to connect with you at joyfulhealth.co or on Instagram @joyfulhealthco.

Connect with Kasey

​https://www.joyfulhealth.co/​

Instagram: ​@joyfulhealthco​

Facebook: ​Joyful Health Co Group

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