Graced Health: Perimenopause and Menopause Wellness for Christian Women

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What if the key to better health wasn't more supplements, more tracking, or more optimization — but simply learning to listen? In this episode, Dr. Brook Sheehan, chiropractor, host of Your Body Speaks, and creator of the Body OS, joins us for a refreshingly honest conversation about what it really means to honor your body — especially in midlife.

Dr. Brook shares her personal journey from growing up in a heavily medicalized household, to becoming obsessed with wellness culture, to finally finding a faith-grounded, grace-filled middle ground. Her core message: your body is a masterpiece designed by God, and it's already speaking to you — you just need to learn how to hear it.

Main Points Covered:

• Why our bodies are not machines to be hacked. 
• The danger of wellness obsession. 
• How to actually listen to your body. 
• Why building a relationship with your body takes consistency, not perfection. 
• The "this or that" practice. 
• Discerning signal from noise.
• What the Talk to Me Body Card Deck is

Links Discussed

Body System Decoder

Body Affirmation Cards

Episode Links

The Crucial Pre-Workout Question

Connect with Dr Brook

www.drbrooksheehan.com

Instagram: @drbrooksheehan

YouTube: www.youtube.com/drbrooksheehan

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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Today we welcome back master NASM trainer and menopause specialist Kerry Ann Madden for a candid, unscripted conversation about how both our movement and exercise habits have genuinely shifted over the past ten years — no Instagram highlight reel, just the real story.

Main Points Covered:

1.  Losing Speed & Power Without Realizing It 

2. The Fitness Community Factor

3. The Morning On-Ramp 

4. Exercising for Your Future Self 

5. Motivation Is Hard — Even for Fitness Professionals 

6. Caregiving & Movement 

7. Lifting Heavier — But Smarter 

Links Discussed

Self-Paced Course - use code GRACED25 for $25 off

Guided Cohort (Held each year in January, April, and September) - use code GRACED49 for $49 off

Episodes Discussed

Mastering Your Mindset as You Navigate Menopause (first episode with Kerry Ann)

How to Protect Your Vulnerable Areas with Strength Training

Connect with Kerry Ann:

https://www.kamfitnessandnutrition.com/

Instagram: @kerryannmadden

Facebook: Kerry Ann Madden

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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500 episodes. 150 guests. And a month away I didn't plan for.

Welcome back to the Graced Health Podcast — and welcome to a milestone I've been thinking about for a long time.

This episode looks a little different than I originally envisioned for episode 500. 

I already knew "uncomfortable lessons" was an unusual theme for a milestone episode. I had no idea just how fitting it would become.

If you know me, you know I lean toward encouragement. So sitting with "uncomfortable" took some intention. But God knew what he was doing with this one.

In this episode you'll hear:

• Podcast stats — the real numbers, held loosely and shared honestly
• Which countries and cities are consistently showing up (shoutout to some of you!)
• Where the Graced Health Podcast lands globally (top 2% — I'll take it)
• Five uncomfortable lessons about health, habits, rest, and staying in your lane
• A deeply personal fifth lesson that arrived on February 6 — the day I finished prepping this episode

Whether this is your first episode or your 500th, I'm glad you're 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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Ever felt like you're too old to start over? Think again.

In this powerful episode, Stefanie Gass, host of the Online Business for Christian Women Podcast, joins us to talk about something that might hit closer to home than you realize—even if business isn't your thing.

Stefanie's story is raw and redemptive. From finance executive to top 1% network marketer, she had everything the world says should make you happy: the money, the recognition, the $50,000 bonus checks. But after walking off stage in front of 20,000 people at the peak of her success, she felt... nothing. Just emptiness.

What happened next changed everything. Stefanie finally cried out to God—really cried out—for the first time in decades. And the Holy Spirit began writing a prophetic plan for her life.

Main points discussed:

- Career Transitions at Any Age 

- Building a Kingdom Business 

- Honoring Calling AND Capacity 

- How Biblical Order Creates Supernatural Time 

- The Power of Gratitude and Vision 

- Action Breaks Through Fear

Links

Biblical Order YouTube Video

Use code AMYCONNELL to receive Stefanie’s 5-Day Bootcamp for free

Connect with Stefanie

https://stefaniegass.com/

YouTube: https://www.youtube.com/StefanieGass

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 if you could literally change your brain's structure just by thinking differently? Neurosurgeon and Iraq war veteran Dr. Lee Warren shares groundbreaking insights on how modern brain science confirms ancient biblical wisdom—and how you can use "self-brain surgery" to break free from anxiety, depression, and negative thought patterns. After performing over 200 brain surgeries in a war zone and losing his son to tragedy, Dr. Warren discovered the surprising truth: your mind controls your brain, not the other way around. This conversation will change how you think about thinking.

Main Points:

1. Your Mind Controls Your Brain (Not Vice Versa)

2. 80% of Your Thoughts and Feelings Aren't True

3. Gratitude and Anxiety Cannot Coexist

4. The Daily Scrub-In Practice

5. Neuroplasticity: Your Brain's Built-In Hope

6. Practical Self-Brain Surgery Operations

Links:

The Life-Changing Art of Self-Brain Surgery: Connecting Neuroscience and Faith to Radically Transform Your Life

Dr. Lee Warren Podcast

Connect with Dr. Warren:

www.drleewarren.com

Instagram: @drleewarren

Facebook: @drleewarren

X: @docleewarren

YouTube: @drleewarren

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 if I told you that five simple kitchen systems could make healthy eating feel automatic instead of exhausting?

In this episode, I share five practical kitchen systems I use daily to make healthy eating easier and less overwhelming.  My friends started sharing their organization systems on Marco Polo, and it made me realize something surprising about myself— I actually DO have helpful kitchen/food prep routines!

Today, I walk you through my simple, actionable strategies for staying hydrated, getting adequate protein, and having healthy food ready when I need it. These systems work for me right now, but may change—and that's okay. The goal is to find what works for YOU and start with just ONE system at a time. 

Main points discussed: 

1. My morning hydration system

2. My protein coffee system

3. Tips for prepping protein (my fav ways to do this)

4. Mindsets to help you not get overwhelmed but rather make healthy living easier

Links:

Join Moving Forward Together! Applications are open now, learn more at gracedhealth.com/smallgroups 

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 does it look like to navigate mental health struggles while living out your faith?

It’s a question many of us carry—sometimes silently. And it’s one I was honored to explore in this week’s conversation with Carla Arges.

Carla’s story isn’t neat or easy. She experienced childhood trauma, homelessness at 14, misdiagnoses for years, and eventually received an accurate diagnosis of bipolar disorder and borderline personality disorder just six years ago.

But here’s what moved me most: Carla talks about thriving, not just surviving. And she does it in a way that’s gentle, honest, and deeply rooted in partnership with the Holy Spirit.

Carla Arges is a mental health coach, podcaster, and writer who helps Christian women navigate trauma and mental illness with grace and truth. After experiencing childhood trauma, homelessness, and a journey through misdiagnoses, Carla was accurately diagnosed with bipolar disorder and borderline personality disorder six years ago. Through partnering with the Holy Spirit, therapy, medication, and holistic healing practices, she has moved from surviving to thriving—and now equips other women to do the same.

Carla is the host of the Affirming Truth podcast and a content writer for the Bible app, where she creates bite-sized, accessible devotionals for women struggling with mental health. She offers courses on nervous system regulation and biblically based boundaries, and provides one-on-one coaching to help women integrate faith, healing, and practical tools for everyday thriving.

In our conversation, you’ll hear:

• Why a diagnosis is information, not identity
• The role of medication and therapy in faith-based healing
• How to regulate your nervous system in practical ways
• Why thriving isn’t about living on the mountaintop all the time
• How God doesn’t waste our pain—He redeems it for purpose

Connect with Carla:

• Website: carlaArges.com
• Podcast: Affirming Truth (available on all podcast platforms and YouTube)
• Bible App: Search for plans by Carla Arges

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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Our episode today explores how the same physical activity can serve completely different purposes depending on your intention behind it. 

We challenge the wellness industry's constant pressure to "go harder" and achieve maximum intensity every single day, suggesting it's time to release that mentality. Instead, let's go after a grace-based approach rooted in freedom rather than legalism. We are wired for freedom by God!

By pre-deciding your intention before exercise—whether that's challenging your cardiovascular system, gently moving for mental health, building strength, or simply clearing your head—you can stay focused on what you truly need rather than falling into comparison or guilt. The key is being honest with yourself about what you need while giving yourself permission to adjust when necessary, recognizing that backing off isn't failure—it's listening to your body with wisdom and discernment.

Main points discussed:

1. Macro Why vs. Micro Why

2. Examples of Micro Whys 

3. Saying Goodbye to "Go Harder" 

4. Freedom Through Grace (Drawing from Galatians 5:1)

5. Examples of Micro Whys 

6. Protecting yourself from falling into old comparison patterns 

Links:

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

Moving Forward Together: 4-Week Small Group Coaching

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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This is a insightful conversation with Tiffany Giganti, a certified functional nutrition counselor, discussing gut health and overall wellness. Tiffany shares her journey from struggling with her own health issues to becoming a practitioner who helps women understand their bodies through a functional health approach. 

Your body isn't broken or working against you—it's communicating with you. Learning to understand and respond to those signals through a functional health approach creates lasting vitality rather than just treating symptoms. 

 Main Points:

 1. Why Doing "All the Right Things" Isn't Enough

2.  Gut Health = Overall Health

3. The Big Three Non-Negotiables

4. The Supplement Problem

5. Listening to Your Body

6. The Gut Harmony Program

7. Simple Action Steps

Learn more about Gut Harmony Here

Use code AMY for $50 off

Links and Episodes discussed

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

The Wellness Industry Has Lots Its Mind. Here's How to Navigate It.

Should I Wear a Weighted Vest?

5 Things You Need to Know Before You Take Supplements

Important Note:

I participated in Gut Harmony last fall to understand my own gut better as well as preview the program for you. I learned so much from Tiffany and highly recommend it if you are in a place to strategically participate in food-elimination. Tiffany's approach is gentle and warm but this program does guide you to temporarily eliminate certain foods. If you are healing from or working through an eating disorder or disordered eating, I do not recommend this for you and suggest you work directly with a Registered Dietitian certified in Eating Disorders. (Need one? Hit reply and I'll help connect you.)

Bristol Stool Chart

Connect with Tiffany

www.tiffanygiganti.com

Instagram: @tiffanygiganti

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

Click to Text Thoughts on Today's Episode

Can you believe we’ve wrapped up 24 seasons of the Grace Health Podcast?! The journey has been nothing short of incredible. For those new here, I typically run three seasons a year, each with its own flavor—sometimes focused, sometimes a bit more “loosey-goosey,” but always with the goal of bringing you value, encouragement, and practical health wisdom.

I love doing these season recaps for two reasons. First, if you’re new, it’s a great way to get a high-level overview of what we’re about. I know when I discover a new podcast, I look for recap episodes to get a sense of the content and see if it’s a good fit. Second, even my most loyal listeners can’t catch every episode. Life happens! These recaps let you see what you might have missed and revisit topics that resonate.

We’re about to hit a major milestone—500 episodes! I’d love your ideas on how to celebrate. If you have thoughts, please use the “click to text” feature in your podcast player or episode description. And as we head into the holidays, remember: the best gifts aren’t always wrapped. Sharing an episode with a friend is a wonderful way to show you care.

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