Graced Health: Perimenopause and Menopause Wellness for Christian Women

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When a friend described drooping eyes, slurred words, and fuzzy thinking at brunch — and then brushed it off as anxiety — I knew something wasn't right. That conversation sparked this important Common Sense episode on recognizing the warning signs of stroke, TIA, and heart attacks, and why acting fast can make all the difference. 

I hope this episode gives you a little more confidence and a little less hesitation if you ever need it. Share it with someone you love. It might matter more than you know.

In This Episode:

• Why women are more likely to dismiss their symptoms — and the cost of waiting
• The FAST acronym for stroke and TIA: 
  • F — Face drooping
  • A — Arm weakness
  • S — Speech difficulty
  • T — Time to call 911
• What a TIA (transient ischemic attack) is and why feeling better doesn't mean you're in the clear
• Additional stroke warning signs beyond FAST
• How heart attacks present differently in women — including jaw pain, back pain, nausea, fatigue, and shortness of breath with no chest pain at all
• Why you should call 911 instead of driving yourself
• A personal reflection on loss and the what-ifs we carry

Episodes Discussed:

500th Episode: ​5 Uncomfortable Lessons from 500 Episodes​

For more information on heart attacks and stroke visit:

American Heart Association — heart.org — covers both heart attack and stroke, very thorough, well-organized for general audiences

American Stroke Association — stroke.org — technically a division of AHA but has its own dedicated stroke content including FAST information

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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Does your sleep tracker know you better than you know yourself — or is it just stressing you out? If you've ever woken up more anxious about your sleep score than actually rested, this episode is for you. We're cutting through the noise, the supplements, and the sleep-maxing culture to get back to what actually works — a common-sense, no-fuss approach to sleeping better in midlife. Because you're not broken. You're just navigating a body that's changing, and there's a lot you can do about it.

In this episode we cover:

• Why your sleep target might not actually be 8 hours — and what the research really says
• Morning light exposure and why it's one of the most powerful (and free) sleep tools available
• The concept of "orthosomnia" — sleep anxiety caused by your wearable data — and when to just take it off
• How the narrative in your head affects your sleep (and a simple CBT-I reframe to try tonight)
• Caffeine's half-life and why that afternoon coffee may still be in your system at midnight
• Alcohol's impact on REM sleep and a simple habit to reduce the damage
• Blood sugar balance and how overnight crashes could be waking you up at 3 AM
• Magnesium — what the research supports, which forms to look for, and how to get more through food
• Blue light, screens, and practical ways to protect your melatonin production at night
• Pre-sleep nutrition: why going to bed hungry is just as disruptive as eating a heavy meal
• Hormone therapy as a legitimate sleep tool — and why it's worth a conversation with your doctor
• Breathing techniques (4-7-8 and box breathing) for falling back asleep in the middle of the night
• The eye movement trick that works for falling back asleep
• Temperature regulation and the ideal bedroom temp for quality sleep
• Consistent sleep and wake schedules — and why weekends matter more than you think
• Exercise timing and why a late intense workout might be costing you sleep
• The truth about melatonin dosing — why less is almost always more
• CBT-I as a first-line clinical recommendation and the free app that can help you implement it

Source Links

1. Seven hours optimal in midlife Cambridge/Fudan University study, Nature Aging (2022): https://www.cam.ac.uk/research/news/seven-hours-of-sleep-is-optimal-in-middle-and-old-age-say-researchers

AASM/Sleep Research Society joint consensus (seven or more hours): https://aasm.org/seven-or-more-hours-of-sleep-per-night-a-health-necessity-for-adults/

2. Morning light / suprachiasmatic nucleus Frontiers in Neural Circuits (2024) — SCN as master circadian pacemaker: https://www.frontiersin.org/journals/neural-circuits/articles/10.3389/fncir.2024.1385908/full

3. Magnesium L-threonate for sleep 2024 randomized controlled trial, Sleep Medicine X (ScienceDirect): https://www.sciencedirect.com/science/article/pii/S2590142724000193

4. Melatonin dosing Sleep Foundation — melatonin dosage guide (reviewed by board-certified sleep physician): https://www.sleepfoundation.org/melatonin/melatonin-dosage-how-much-should-you-take

Melatonin content variability in supplements (the 83–478% finding): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10053496/

5. CBT-i as first-line treatment American College of Physicians recommendation: https://www.acponline.org/acp-newsroom/acp-recommends-cognitive-behavioral-therapy-as-initial-treatment-for-chronic-insomnia

6. The Atlantic article "American Insomnia" by Jennifer Senior, The Atlantic, August 2025: https://www.theatlantic.com — search "American Insomnia Jennifer Senior" (may be behind paywall; Apple News+ has audio version)

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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Weighted vests are everywhere — on Instagram, in neighborhood Facebook groups, and on your morning walk. But does that mean you should be wearing one? In this Common Sense episode, we cut through the hype so you can decide what's right for your body and your goals.

In this episode:

• What a weighted vest actually is and the two main styles (zip-up vs. X-strap)
• The #1 thing a weighted vest will NOT replace — and why this matters
• Bone density benefits: why a weighted vest primarily helps your hips, not your spine, and why that distinction is huge
• How to use your DEXA scan results to decide if a vest is even relevant for you
• Balance and cardiovascular benefits — and who might find these especially useful
• Surprising research linking weighted vests to mental health and Alzheimer's prevention
• Contraindications — kyphosis, scoliosis, spinal stenosis, disc degeneration, osteoporosis, and balance issues: what you need to know before strapping one on
• The common sense approach to getting started: weight recommendations, how to break it in, and foot strike tips
• What to look for when buying: adjustable weights, washability, female-specific fit, and chest considerations
• Why your host doesn't own one — and why that's totally okay

Listen to the original episode: Do I Need a Weighted Vest?

Research used in today’s and original episode on weighted vest:

• 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

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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 "Lifting heavy" is one of the most talked-about topics in women's fitness right now — but what does it actually mean? In this episode of the Common Sense Series, we cut through the noise and break down what lifting heavy really is, why it matters (especially as estrogen declines), and how to work your way up to it safely and sustainably. No barbell required, no gym membership necessary — just practical, research-backed guidance you can actually apply to your life. 

Main points discussed: 

• The importance of remembering heavy is relative. 
• Why you need to "earn" your heavy. 
• Why fast-twitch muscle fibers are the key.
• Bone density benefits. 
• How the metabolic afterburn is real. 
• Why you don't need fancy equipment. 
• Knowing the difference between resistance training ≠ lifting heavy. 
• Thoughts on training 2–3x per week and recovery and listening to your body. 

Episode Links:

What Does Lifting Heavy Mean?

The Bone Battle No One is Talking About

Why You’re Sore All the Time (And What to Actually Do About it)

The only 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

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Protein advice online is loud, contradictory, and exhausting — and you deserve better than a 30-second reel telling you to eat 200 grams a day. In this episode, we cut through the noise with a calm, research-backed approach built specifically for women in perimenopause and beyond. You'll walk away with simple, practical guidance — and a whole lot of permission to stop making this harder than it needs to be. 

Main points discussed today:

• Why the protein conversation feels so overwhelming 
• What protein actually does 
• Why we need more protein as we age
• How much you actually need
• The palm-of-your-hand hack 
• Protein powder: supplement, not substitute
• Easy ways to boost breakfast protein
• Batch cooking as a game-changer 
• The trend matters, not the perfect day

Episode Links

Holderness Family Video on Protein

Why You’re Sore All the Time (And What to do About it)

Protein Series: Season 22 Episodes 1-4

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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A friend's Marco Polo message sparked this whole episode — "Amy, I'm sore all the time and I don't understand why." Sound familiar? Today we're diving into what chronic soreness actually means, why it's not a sign you're doing something wrong, and the simple levers you can start pulling right now to feel better between your workouts.

In this episode we chat about:

• What DOMS is and why some soreness is completely normal (and expected)
• The difference between typical post-workout soreness and the chronic kind your body is flagging
• 7 super simple tips to help you feel better
• The bigger-picture stuff (like how perimenopause/menopause genuinely changes your recovery timeline)
• Why the goal isn't to overhaul everything — just to start somewhere

Reminder: We're talking about muscle soreness today, not sharp pain, joint pain, or anything that feels like injury. If that's you — please go see someone for help.

Episodes Discussed

Sleep: Simple ways to increase your sleep quality 😴 and quantity 🛌 with holistic sleep coach Morgan Adams

Sleep: 3am Insomnia: When Hormones Hijack Your Sleep in Midlife with Kathleen Saucier

Magnesium: Muscle cramps, fatigue, headaches and stressed? This natural mineral may help.

Rest and Recovery: "No days off" no more! Why recovery days are imperative.

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

Lifting Heavy: How to Lift Heavier Without Heavier Weights

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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Creatine is everywhere right now—but is it safe? Is it only for bodybuilders? And does it actually benefit women in midlife?

In this episode, we take a clear, research-backed look at creatine—what it is, how it works in the body, and why it’s gaining attention for women navigating perimenopause and menopause. From muscle strength to brain health, we unpack the facts, clear up common myths, and talk about how to decide if creatine is right for you.

If you’ve been curious about supplements but feel overwhelmed by the noise in the wellness world, this episode will help you understand creatine in a practical, grounded way.

•  What creatine is and how your body naturally produces it 
•  The difference between creatine and steroids 
•  Natural food sources of creatine 
•  Why creatine is one of the most researched supplements available 
•  The two major benefits of creatine
•  Why creatine is gaining attention for women in perimenopause and menopause 
•  Common misconceptions about creatine 
•  Possible side effects and who should use caution 
•  Recommended dosage and how to take creatine 
•  How to choose a high-quality creatine supplement 

Sources

• Dr. Stacy Sims — Creatine Guide for Active Women / Creatine FAQs (drstacysims.com)
• Dr. Stacy Sims — Ep. 406, Everyday Wellness Podcast (cynthiathurlow.com)
• Dr. Stacy Sims — quoted in Momentous (livemomentous.com)
• Dr. Layne Norton — Episodes 7, 13, and 22, Dr. Layne Norton Podcast (biolayne.com)
• Dr. Layne Norton — The Many Benefits of Creatine (biolayne.com)

Episode Links

10 Simple Essentials for Aging with Grace and Strength

What Does Lifting Heavy Mean?

Research Used

• Dr. Stacy Sims — Creatine Guide for Active Women / Creatine FAQs (drstacysims.com)
• Dr. Stacy Sims — Ep. 406, Everyday Wellness Podcast (cynthiathurlow.com)
• Dr. Stacy Sims — quoted in Momentous (livemomentous.com)
• Dr. Layne Norton — Episodes 7, 13, and 22, Dr. Layne Norton Podcast (biolayne.com)
• Dr. Layne Norton — The Many Benefits of Creatine (biolayne.com)

Stacy Sims: https://www.drstacysims.com/

Layne Norton: https://biolayne.com/

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 ever stared at the ceiling at 3 AM wondering why your brain won't shut off, this episode is for you. Therapist and sleep specialist Kathleen Saucier joins the Graced Health Podcast to break down CBTI — the evidence-based method that outperforms sleep medication and is recommended as a frontline treatment even for sleep apnea. From why lying in bed too long is actually making things worse, to the simple cognitive shift that can rewire how your brain approaches sleep, Kathleen makes the science approachable and the solutions actionable. If you've accepted poor sleep as just part of life — especially through the hormonal changes of midlife — this conversation might change everything. 

Kathleen is a licensed therapist with over 30 years of experience in community mental health, trauma, domestic violence, military and first responder support, and substance use treatment. She is also trained in equine-assisted therapy and CBTI, and completed her CBTI certification at the University of Pennsylvania under Dr. Perlis, one of the leading experts in the field. Kathleen currently practices via MD Live and Amwell and is licensed in Connecticut, Florida, Washington, and Oregon.

Main Points Discussed:

• What is CBTI?
• The Three Types of Insomnia 
• Stimulus Control
• Sleep Restriction & Sleep Compression 
• The "Swiss Cheese Sleep" Problem 
• The Cognitive Piece: What Are You Telling Yourself? 
• Relaxation Strategies 
• Sleep Hygiene 
• Hot Flashes & Menopause 
• Do You Need a Therapist? 

Connect with Kathleen

MD Live

Amwell

Links Mentioned

CBT-i Coach App

Mindfulness Coach App

Insomnia Coach App

Episodes Mentioned

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

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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 "It's too late" is the biggest lie we tell ourselves after 60. Allison McCune Davis is here to bust that myth wide open. 

After 14 years in the natural health space and raising her family, Allison turned 60 and felt a familiar restlessness — the kind that signals a new chapter. That spark led her to write 60 Is a Good Start: A Powerful Body, a Purposeful Life, and a Plan to Make It Happen, a book that challenges the idea that 60 is "the gateway to old age" and reframes it as one of the most opportunity-rich seasons of a woman's life.

What We Cover in This Episode:

• Allison shares how turning 60 triggered a season of deep introspection 
• The biggest myth about life after 60 
• The self-perpetuating circle of purpose: Body Work, Brain Work & World Work (Allison's framework is rooted in longevity research)
• The 60-Day Dare
• The power of rebuilding relationships and community

Get Allison’s book, 60 is a Good Start

Connect with Allison

https://allisonmccunedavis.com

Instagram: @allison.mccune.davis

Facebook: Allison McCune Davis

YouTube

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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Please tell me I'm not the only one this has happened to. You make a plan — a good one. And then life shows up, and the plan is gone.

Whether it's an injury, grief, travel, or just a random Thursday that derailed everything — life will interrupt your plan. The question isn't whether it will happen. It's what you'll do when it does.

In this episode, I'm sharing a concept I call the Alternative Minimum Yes — and yes, the acronym spells AMY. It's the smallest, most doable version of movement or care that keeps you connected to yourself when your original plan isn't possible. Not pushing through. Not white-knuckling it. Just staying in relationship with your body instead of abandoning it — even when the yes looks different than you planned.

Main Points Covered:

• Why consistency is about never fully stopping — not never missing
• The difference between alternative and lesser
• Why your AMY can be physical, emotional, mental, or spiritual
• How to identify your Alternative Minimum Yes before the crisis hits
• Why rest absolutely counts as a yes
• The all-or-nothing cycle — and how to break it

Episodes Discussed

Changing Movement: Honest Conversations from Two Fitness Pros with Kerry Ann Madden​

​Try This Snack for Better Health​

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