Graced Health: Perimenopause and Menopause Wellness for Christian Women

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In this episode, we explore the science behind habit formation and personal transformation with clinical psychologist Silvia Subirana. As Head of Content Development at Unconscious Moderation, an innovative app designed to help users take control of their relationship with alcohol, Silvia brings unique insights into how we can discover greater meaning, happiness, and fulfillment in our lives to become healthier versions of ourselves.

What We Discuss

• The science behind habit formation and behavior change
• How hypnotherapy creates new neural pathways
• Why understanding your "why" is crucial for lasting change
• Practical tools for intentional living (whether you use the app or not)
• Moving beyond alcohol moderation to discover deeper meaning and purpose
• The psychology of becoming a healthier version of yourself

Target Audience

This conversation is intended for those in the "gray area" of alcohol use - people who are sober curious or looking to moderate their drinking.

Important Note

If you suspect you may have a physical dependence on alcohol, please consult with a medical professional before making changes, as stopping suddenly can be dangerous.

About Unconscious Moderation

UM is more than just an alcohol moderation app - it's designed to help people discover greater meaning, happiness, and fulfillment in their lives while taking control of their relationship with alcohol.

Get the Unconscious Moderation App from the Apple Store

Learn More:

https://www.UM.app

Instagram: @um_app_

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're in perimenopause or menopause, you know how challenging it can be to plan for success when sleepless nights, brain fog, and fluctuating hormones get in the way. In this episode, I'll explore with you six practical ways to be kind to your future self from a health and fitness perspective, helping you set yourself up for success even when life feels unpredictable. 

Main points discussed today:

1. What the "Six Months Game" is

2. Long-Term Strategies to be Kind to Yourself

3. Short-Term Strategies to be Kind to Yourself

4. Why it's Wise to Stop Planning Like Your Future Self Has it All Together 

5. Action Steps for Listeners

Get your Free Protein Prep Playbook: Recipes and rhythms to support your protein goals

Episodes discussed:

The Art of Gentle Meal Prep: Creating Space for Sabbath with Kathi Lipp

Sabbath Soup Cookbook

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

Mindfulness for the Real World Book

How I heard from God without spending time in prayer or worship

Research for this episode:

https://www.nature.com/articles/s41598-022-27247-y

https://dhwblog.dukehealth.org/the-power-of-breath-the-surprising-benefits-of-conscious-breathing/

https://pmc.ncbi.nlm.nih.gov/articles/PMC8546813/

https://www.nature.com/articles/srep27533

https://www.npr.org/sections/thesalt/2016/05/03/476488223/what-s-for-dinner-the-options-for-a-fast-answer-multiply

https://alltechbenefits.org/news-insights/schedule-white-space/

Resistance Loops I Recommend

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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 In this episode, I'll explore with you why fiber deserves more attention in the wellness conversation, especially for women in perimenopause and menopause. Using a football analogy, I discuss how fiber is like the "offensive line" - not flashy, but absolutely essential for protecting your health during hormonal changes. 

 Key Topics Covered:

• Why Fiber Matters in Perimenopause/Menopause 
• Effect of Dietary Fiber Intake on Lipoprotein Cholesterol Levels 
• Fiber's Roles
• How Fiber Helps When Estrogen Levels Decline 
• Gut Microbiome Health 
• Blood Sugar & A1C Support
• Getting More Fiber in Tips
• Supplementation Discussion 

Episodes Discussed:

Protein Series - Beginning with Part 1

The Wellness Industry has Lost Its Mind with Michael Ulloa

How to Have a Healthy Gut Microbiome with Dr. Richard Harris

How to eat more fiber without eating your weight in vegetables

5 Things to Know Before You Take Supplements

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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In this episode, we are digging into 10 foundational health pillars that here at Graced Heath, we believe are super helpful to be prioritized before diving into biohacking and trendy wellness advice. Using a house-building analogy, you'll hear me (hi, it's Amy!) emphasize getting the "foundation" right before focusing on the "decorative details" of health optimization. 

You'll hear in today's episode:

1. Why you actually don't have to do "all the health things" 

2. Why I recommend focusing on these foundational elements before pursuing biohacking trends 

3.  How these foundations are research-backed and more impactful than trendy supplements or restrictive eating 

4. My thoughts on ten super basic, but key, health promoting habits

Research for Today’s Episode

https://www.nih.gov/news-events/nih-research-matters/healthy-habits-can-lengthen-life

https://news.stanford.edu/stories/2020/11/deep-faith-beneficial-health

My Book: Your Worthy Body

Episodes Discussed

Simple Ways to Increase Your Sleep Quality and Quantity with Sleep Coach Morgan Adams

Protein Series Began September 2024

Why Now is the Perfect Time to Integrate the Blue Zone Lifestyle

Recommended Graced Health Episodes on Managing Stress:

Exhausted, Overwhelmed, and Over 40? Here's Why Your Body's Stress Response Has Changed with Marcyline Bailey

Beyond Barbie-Style Self-Care: Transforming Your Nervous System's Response to Calling with Janice McWilliams

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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Today I am interviewing Cathy, a participant in my "Strong and Vibrant at Home" program - a 7-week strength training and wellness course designed for Christian women in perimenopause and beyond. 

Our conversation captures Cathy's experience as a 67-year-old participant in my fitness program, highlighting both the practical details (equipment, structure, costs) and the personal benefits she experienced. I appreciate how Cathy so kindly emphasizes the program's unique positioning for midlife and beyond women, and her strong endorsement based on her positive results. 

About Cathy: 

Cathy is an active 67-year-old with experience in kettlebells, yoga, water exercise, and former CrossFit. She's a daily exerciser who prefers 15-30 minute sessions and values listening to her body over pushing through fatigue. 

Cathy's  recommendation: "If you're on the fence, just do it." She says this is the only program she knows designed specifically for this age group by someone who truly understands the demographic.

You'll hear in this episode:

1.  Why Cathy Trusted the Program 

2.  Cathy's Experience with Strong and Vibrant (what worked well, initial challenges)

3.  Program Structure 

4.  Equipment Investment 

5.  Who Should Consider This Program 

Learn more about Strong and Vibrant at Home

Episode Links:

The surprising connection between fascia, chronic pain and overall wellbeing with Melt Method founder Sue Hitzmann

Adjusting and Thriving in Empty Nesting with Retired Empty Nester Cathy Lawdanski

Connect with Cathy:

Instagram: @retired_empty_nester

Join Cathy’s Newsletter

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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Ready to ditch the gym commute and create a great workout space in your living room or basement? Whether you're a seasoned fitness enthusiast or just starting your strength training journey, working out at home doesn't have to mean compromising on results. Today we're diving into 12 game-changing essentials that will set you up for at-home workout success – no fancy equipment required!

Topics discussed today:

1.  Understanding Your Motivation 

2. The Power of Starting Small

3. Tips for Setting Up Your Space 

4.  Planning for Real Life (aka, things not going to plan!)

5.  Workout Essentials 

6.  Helpful Mindset Shifts

Links Discussed

12-Minute Full Body Workout (YouTube Video)

What 'Lifting Heavy' Really Means for Women Over 40

How to Lift Heavier Without Heavier Weights

Get on the Strong and Vibrant at Home waitlist

Learn more about Strong and Vibrant at Home

Or watch the Strong and Vibrant at Home info video

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 episode follows up on last week's discussion about lifting heavy by providing practical strategies to increase workout intensity without purchasing expensive equipment. We'll address the common problem of having lighter weights (typically 10-15 lb dumbbells) but wanting to progress beyond their current capacity. 

Listen to that first episode here

Topics covered in today's episode:

•  The Cost Reality of Home Weights 
•  Tempo Variations - Slowing Down Movement 
•  Concentric vs Eccentric Motion 
•  Time Under Tension 
•  Range of Motion and Position Changes 
•  Volume Strategies (Supersets) 
•  Creative Alternatives 

Links Discussed:

Get on the waitlist to be notified when Strong and Vibrant is live:

https://www.gracedhealth.com/waitlist

What does “Lifting Heavy” mean for women over 40?

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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Do you keep hearing "you've got to lift heavy!"?

What does this even mean?

Today I'm covering what 'lifting heavy' truly means, explaining the varying levels of exertion, the methods for safely incorporating strength training, and the benefits of such practices for muscle and bone health. 

We discuss:

• Defining Lifting Heavy: Relative Effort and RPE Scale
• The OPT Model: A Structured Approach to Strength Training
• Different Types of Resistance Training
• Benefits of Lifting Heavy for Women in Menopause
• Practical Tips for Lifting Heavy
•  Recovery and Adaptation: Listening to Your Body

Episodes Discussed:

Protein series 

Seasons of Strength: Adapt Your Workouts Through Summer and Beyond

How to Protect Your Vulnerable Areas with Strength Training

The Bone Battle No One Is Talking About: How Strength Changes Everything

The resistance bands I use and recommend

Protect Your Four Most Vulnerable Areas (free download)

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 another "Rant, Rave, and Review" style episode with three main segments. In these episode, I share personal thoughts and insights on current trends and health topics. 

Listen in to hear my thoughts today on: 

1. The trend of recipes titled with "Marry Me" ... do I love it or cringe hard core?

2.  The Gua Sha Facial Tool ... helpful or just hyped up?

3. An article about Americans and insomnia ...was the data surprising to me in this article about sleep? Do I agree with it?

To hear the first Rant, Rave, and Review episode, listen here:
Rant, Rave, & Review: A Fresh Perspective on Headlines, Social Media Breaks, and the Science of Tiredness

Episode Links

Gua Sha tool for face  

“American Insomnia” by Jennifer Senior/The Atlantic

One hidden piece to helping your chronic pain puzzle - Graced Health episode

Exercise for Lower Back Pain (in Age with Grace and Strength Tips) - YouTube Short

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's nine minute episode features Michael Ulloa, a well-known persona on the socials. He is known for debunking dangerous wellness information online, by speaking up on his podcast and also his social media pages about what is actually true, based on the science and research. 

There are many problematic lies shouted at us online about health and one particularly loud voice is about body size. Check out today's highlight from Michael's full length episode, where he dives into lies about our bodies needing to look a certain way in order to be fit and healthy. 

Listen to the original full-length episode with Michael Ulloa:​ The Wellness Industry Has Lost Its Mind. Here's How to Navigate It​ (Season 23 Episode 14)

Michael's Resources:

How To: Fitness Podcast

Recommended Instagram Accounts by Michael: 

​@this.is.mallory​

​@dr_idz​

​@drjengunter​

​@dr.adrian.chavez​

​@dr.andrealove​

​@soheefit​

​@foodsciencebabe​

Connect with Michael:

www.michaelulloa.com

Instagram: @michaelulloapt

Facebook: /michaelulloapt

YouTube: @MichaelUlloa

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