Graced Health: Perimenopause and Menopause Wellness for Christian Women

Click to Text Thoughts on Today's Episode

Today on the podcast Becky Fields shares her extensive personal experience caring for aging parents and in-laws, emphasizing that proactive planning makes transitions significantly easier than waiting for a crisis. 

Becky is writing a workbook with practical checklists and a book called "Daughters of Naomi" addressing the emotional aspects of caregiving. She also runs a service buying homes from families who need to transition parents quickly. Her core message: maintain open communication, start planning early, build a support community, and trust God through the process. 

Main points discussed: 

1.  Early Planning is Critical 

2.  Warning Signs to Watch For 

3.  Communication Strategies 

4.  Emotional Considerations 

5.  Practical Resources 

Links:

Purchase Becky’s Book, Guiding Them Home, here

Connect with Becky:

https://grandmahousebuyer.com/

https://daughtersofnaomi.org/

Instagram: @grandmahousebuyer

YouTube: @grandmahousebuyer 

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

Forget the matching workout sets, the perfectly planned gym sessions, and the hour-long commitment that never happens. Here's the plot twist: One minute of vigorous movement = 40% lower risk of premature death.

Yes, one minute. The same amount of time it takes to microwave leftovers. 

We overcomplicate everything, including exercise, when we just need to show up for ourselves. 

From this episode on "Fitness Snacking", I pray you learn to embrace short workouts as a legitimate and effective approach to fitness, particularly for women in perimenopause and menopause. 

Main topics today:

1.  The Power of Short Workouts ("Fitness Snacking") 

2.  Key Benefits 

3.  Why Short Workouts Work 

4.  Practical Implementation Options 

Links Discussed:

YouTube: @amyconnell (psst subscribe if you haven’t and like the episodes…it’s super helpful!)

10-Minute Workouts

Research for Today’s Episode

One-minute bursts of activity during daily tasks could prolong your life, finds study

Analysis: Short bursts of physical activity during daily life may lower risk of premature death

Short, intense bursts of exercise more effective after stroke than steady, moderate exercise

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

Pelvic floor issues often worsen dramatically during perimenopause and menopause. By age 50, estrogen can drop by 50%, which decreases collagen production—the building block of pelvic floor tissue. Today you'll hear an informative conversation with PT Christina Walsh from Tighten Your Tinkler about pelvic floor health, particularly for women in perimenopause and menopause.  

Main points discussed:

1.  Why Pelvic Floor Issues Worsen with Age 

2.  Dysfunction vs. Prolapse 

3.  Medical Care Challenges 

4.  Birth and Risk Factors 

5.  Exercise Recommendations 

5.  Practical Tips to Start Today 

LINKS

Episodes Featuring Christina and Jenn of Tighten Your Tinkler:

These two common exercise moves aren't helping your pee issues. Here's why. Season 15 Episode 9

The surprising reason for your back and hip pain (not visible on x-ray) Season 13 Episode 13

Episodes Mentioned

Should I wear a weighted vest

Fiber and menopause

Resources

Take the 5-minute quiz

https://www.tightenyourtinkler.com/backandhiprelief

Use code GRACEDHEALTH for $50 off the Tighten Your Tinkler Signature Program

Connect with Christina and Tighten Your Tinkler

https://www.tightenyourtinkler.com/

Instagram: @tighten.your.tinkler

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

Click to Text Thoughts on Today's Episode

In this episode, we'll discuss the often-overlooked phenomenon of post-stress crashes—the physical, emotional, and mental exhaustion that follows high-intensity seasons like work deadlines, book launches, caregiving, weddings, or major life transitions.

Key Topics Covered:

• What qualifies as a stressful season
• How crashes manifest
• The science behind it
• Chronic vs. acute stress
• Biblical perspective on rest
• Practical recovery strategies

*** Have you had a season of high stress then the recalibration was rough? Hit reply and let me know!

Links Mentioned:

Protein Playbook

How I Heard From God Without Spending Time in Prayer or Worship

B.COMPLETE

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

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

In this episode, Dr. Torkil Faero, a Norwegian emergency physician and author of "The Pulse Cure," shares how heart rate variability (HRV) can be a powerful tool for managing stress and improving sleep—especially for women navigating perimenopause and menopause. After losing his father to cancer during a four-year sailing adventure, Dr. Faero transformed his own health by learning to track and optimize his autonomic nervous system using wearable devices. He explains how HRV reveals our body's stress balance and provides practical guidance on using this data to make better daily health decisions.

You have more control over your health than you think—wearables and heart rate tracking can guide you toward a sustainable stress balance and better overall health. 

Main points discussed: 

1.  Understanding Heart Rate Variability (HRV) 

2. Best Practices for Tracking HRV 

3. Factors That Impact HRV (negative & positive factors)

4. Using HRV Data Effectively 

5. Key Lifestyle Factors 

Links

The Pulse Cure Book

Garmin Watch

Oura Ring

Whoop Band

Athlytic App

Why We Sleep by Matthew Walker

Connect with Dr. Torkil Faero

ThePulseCure.com

Instagram (US) @dr.torkil 

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

In this episode of the Grace Health Podcast, Tamara Newell joins us. She is a writer, holistic health coach, Pilates instructor, and former dancer. Tamara shares her powerful journey from struggling with an eating disorder and body image issues during her ballet career to finding freedom and peace through her relationship with Jesus. She introduces her "Peaceful Body Pyramid" framework and discusses how to approach health and body image from a place of love, acceptance, and faith rather than shame or comparison. 

Key Points Discussed: 

1. Tamara's Background & Journey 

2. The Peaceful Body Pyramid (Six Keys)

3. Body Image Insights

Links

The Peaceful Body Approach

Listen to the first chapter for free

Visit Tamara’s etsy shop for gratitude journal, scripture cards and more.

Connect with Tamara

www.peacefulbodyandbeauty.com

YouTube

Instagram: @tamaranewell_

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

This conversation between Shaela Daughtery and I focuses on introducing The Stronger Collective, a faith-based fitness community designed for women who have completed the Strong and Vibrant at Home course or are looking for a supportive workout environment. 

With the Lord's guidance on what to focus on each month, you can have the freedom to customize workouts to match your season of life, calling, and capabilities.

About Shaela:

Shaela is a Christian Fitness Coach and founder of The Stronger Collective Workout App for Christian Women, known for helping women build sustainable health rhythms through strength training, whole foods, and faith. With a background in functional fitness, corrective exercise, and habit-based coaching, she’s here to help guide women toward real-life results, starting small, building consistency, and honoring the body as a vessel for God’s calling.

Main Points Discussed:

1.  About The Stronger Collective  (Mission & Philosophy)

2. Program Structure (Seven different trainers!)

3. Key Features 

4. Non-Workout Programs (Nutrition & Rest)

5. Info For Strong and Vibrant at Home Graduates 

Links

Join The Stronger Collective

Strong and Vibrant at Home

Listen to Shaela’s Podcast: Simple Fitness Habits

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

Inspired by master trainer Pete McCall's advice to his parents, this episode explores how to stay strong, mobile, and ready to actively engage with your grandchildren. Whether you're already in the grandparent stage or preparing for it, these training strategies will help you create more memories and stay present with the littles in your life. 

 Key Training Areas Covered:

 1. Balance Training 

 2. Offset/Unilateral Training 

 3. Grip Strength 

 4. Getting Up and Down Off the Floor 

 5. Functional Movements 

 6. Endurance Holds 

Learn more about Strong and Vibrant at Home

Join the waitlist for Strong and Vibrant at Home

Episodes Mentioned

What Does “Heavy Lifting” Mean for Women Over 40?

YouTube Videos Mentioned

10-minute workout

How to Create a Highly Effective Workout with Functional Movements.

1-on-1 coaching signup

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

Discover why the traditional RICE method (Rest, Ice, Compression, Elevation) for treating soft tissue injuries is now considered outdated. This episode explores the modern PEACE & LOVE protocol that promotes faster healing through early, gentle movement and improved blood flow to injured areas. Learn what the research shows, when to use each approach, and special considerations for women in perimenopause and menopause who may experience more frequent injuries. 

Main points discussed: 

1. Why RICE is Outdated 

2. The PEACE & LOVE Protocol Explained

3. When Not to Use PEACE & LOVE 

4. Nutrition for Healing 

5. Special Considerations for Perimenopause/Menopause 

Episodes Discussed:

• S23E5 One hidden piece to helping your chronic pain puzzle
• S23E15 The Maximizing & Optimization Myth: Finding Grace in Your Health Journey
• S24E8 6 Ways to Take Care of Your Future Self (especially in perimenopause)
• S23E11 Nutrition Essentials in Perimenopause and Beyond

The ONLY foam roller I recommend: MELT Method Soft Body Foam Roller

https://thesportjournal.org/article/the-r-i-c-e-protocol-is-a-myth-a-review-and-recommendations/

https://bjsm.bmj.com/content/54/2/72

https://experiencelife.lifetime.life/article/the-problem-with-using-the-rice-protocol-to-treat-a-soft-tissue-injury/

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

When someone we care about loses a loved one, many of us freeze—unsure of what to say, worried about making things worse, or even avoiding them altogether. 

In this episode, my friend Cheri Fletcher joins me to share what she learned about grief communication after losing her daughter Annie unexpectedly in 2023. 

Cheri offers practical wisdom on how to show up for those who are grieving and breaks down the barriers that keep us silent when our presence matters most.

We Discuss

• Annie's story and the reality of unexpected loss
• How grief impacts faith and why turning to God with anger is still worship
• The "wall of grief" and why people approach it differently
• What grievers actually need vs. what we think they need
• Why "I don't know what to say" keeps us from showing up
• Phrases that don't help (and what to say instead)
• The forgotten grievers: siblings and their unique pain
• Cheri's "Beyond I Don't Know What to Say" question cards
• Simple ways to support someone in grief without waiting for permission

Resources mentioned:

• Cheri's podcast: Your Spiritual Game Plan (Episode 236 for Annie's full story)
• ​Beyond I Don't Know What to Say conversation cards (use code GRACEDHEALTH10 for 10% off at cherifletcher.com)
• Free 5-day reflection guide: "Comfort in the Silent" (available when you subscribe at cherifletcher.com)

Connect with Cheri:

CheriFletcher.com

Instagram: @cherifletcher

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