Graced Health: Perimenopause and Menopause Wellness for Christian Women

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In this episode, we explore the growing trend of weighted vests, especially among women in perimenopause and beyond. I noticed several women in my neighborhood wearing these vests during their morning walks, which prompted me to research their benefits, proper usage, and whether they might be right for you. 

Key Points Discussed:

• Benefits of Weighted Vests 
• When to Wear a Weighted Vest 
• How to Start Using a Weighted Vest 
• Who Should NOT Use Weighted Vests (Contraindications) 
• Walking Form When Using a Weighted Vest 
• What to Look for When Purchasing 

Research Used in Today’s Episode

• 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

Graced Health Episodes Mentioned:

Can I use weights while walking?

The bone battle no one is talking about (osteoblasts and osteoclasts)

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 of the Graced Health Podcast, Janice McWilliams joins us, a psychotherapist, spiritual director, and author of "Restore My Soul: Reimagining Self-Care for a Sustainable Life." We discuss how to practice meaningful self-care that goes beyond "Barbie-style" pampering to create sustainable rhythms that prevent burnout while living out your calling. 

Janice McWilliams (MDiv, LCPC) is a psychotherapist in private practice, a certified spiritual director, speaker and author of Restore My Soul: Reimagining Self-Care for a Sustainable Life. Janice completed her Master of Divinity at Howard University and her counseling degree at Loyola University in Maryland. Janice’s love of the depths and intrigue of the human experience is matched by her desire to find her place in God’s work of restoring and revitalizing souls everywhere. Her blog promotes spiritual, relational, and psychological transformation

You'll hear today:

1.  The Problem with "Barbie-Style" Self-Care 

2. What the "Hormone Soup Metaphor" is

3. How to Take a Better Break  

4. Learning from Jesus's Rhythms 

5. Discerning What Is "Ours to Do" 

6. Balancing Fast and Slow Seasons 

7.  Phone Usage and Self-Care 

8. The Four Realms of Self-Care 

Connect with Janice:

Book: Available on Amazon and NavPress

Website: hormonesoupresource.com

Janice’s Resources:

Restore My Soul: Reimagining Self-Care for a Sustainable Life

Online course for ministry leaders

Connect with Janice:

https://janicemcwilliams.com

Instagram: @janicemcwilliams

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 discuss the modern quest for optimization and maximization in health practices and how it might be making us miserable. Drawing from an article from the Sunday Times, we chat about this trend through the lens of this podcast's six core values: knowledge, discernment, diversity, encouragement, faith, and grace.

Key Topics Covered

• The dangers of health "maximization" culture
• Importance of finding information relevant to your unique body
• Why men's health advice often doesn't work for women
• Viewing your health journey through a lens of grace
• Finding balance between health goals and spiritual well-being

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 interview Ann Swanson, author of "Meditation for the Real World" and "Science of Yoga." Ann, a new mother who recently published her meditation book, shares practical meditation techniques for everyday life. 

We chat today about:

1.  Meditation Benefits 

2. How to Meditate with 3am Insomnia

3. Common Meditation Misconceptions 

4. Practical Meditation Tips 

Join the 5 day, science-backed meditation challenge at www.MeditationForTheRealWorld.com  

Get Ann’s Books:

Meditation in the Real World

Science of Yoga

Connect with Ann:

www.MeditationForTheRealWorld.com

www.scienceof.yoga

YouTube: https://www.youtube.com/@AnnSwansonWellness

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 have a different style episode for you to enjoy and learn from.  There are three sections in this episode - a rant about misleading health headlines, a rave about taking a break from social media, and a review of an interesting article about understanding tiredness. This format is a departure from our usual in-depth topics on aging, nutrition, and interviews with experts but it's still very much worth a tune in!

*** Remember, this insightful information comes from Caroline Williams's article "A fresh understanding of tiredness reveals how to get your energy back," published in New Scientist.

Read the Article in Apple News+

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, Alexandra Yu, a registered nurse, author, and podcaster, discusses seeking God's wisdom first for health and healing. She shares her journey from being focused on food and natural remedies to discovering a more holistic approach to health that also prioritizes spiritual well-being. Alexandra emphasizes the importance of going to God first for health guidance rather than immediately turning to Google or conventional medicine.

We chat today about:

• Alexandra's personal health journey
• Natural remedies that helped Alexandra
• The importance of meditating on God's word (Joshua 1:9)
• Trusting God through health challenges
• Understanding that God is the Great Physician
• Stories of friends who received divine guidance for health issues
• Possible spiritual warfare affecting physical health
• Finding your specific calling - being energized by doing what God created you to do

Links Discussed:

Free Guide: Holistically Healthy Woman: 4 Steps to Move Away from Modern Medicine for Christians

One Hidden Piece to Helping Your Chronic Pain Puzzle

Get your copy of Alexandra’s book: Discover God’s Health Wisdom: Exposing 8 Common Myths That Keep You Sick

Connect with Alexandra:

www.herholistichealing.com

Instagram: @herholistichealing

Facebook: www.facebook.com/groups/herholistichealing (Facebook Group)

YouTube: https://www.youtube.com/@AlexandraYu

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 are diving into six essential nutrition guidelines for women navigating perimenopause and beyond. Our approach here at Graced Health is rooted in Intuitive Eating, self-care, flexibility, and individual needs rather than strict diet rules. Also, loads of GRACE! It's not about being perfect but simply trying your best to steward well and care for the body that the Lord gifted you to do life in.

Key points discussed:

1.  The importance of approaching nutrition from a place of self-care, not restriction 

2.  The wisdom of implementing changes slowly and mindfully 

3.  Why it's key to listen to YOUR unique body

4.  How to be aware of potential eating disorder triggers 

5.  Popular eating habits that are not recommended for women in perimenopause 

6.  The benefits of eating balanced meals and simple steps to start

7.  High protein meal ideas

Links:

Join my email list to learn more about Strong and Vibrant at Home

Big Time Adulting / Caitlin Murray Instagram Reel 

Episodes Discussed:

Intuitive Eating Series Season 21

Protein Series Season 23

Ultra-Processed Foods, Food Science and Intuitive Eating: How to Create Balance

I've Gained Perimenopause Weight. Why I'm Not Trying to Lose it.

Calcium: You Need More Than You Think!

Why Intermittent Fasting May Be Sabotaging Your Health (Especially in Women in Perimenopause and Beyond)

5 Things You Need to Know Before You Take Supplements

Menopause Belly and Body Changes: What You Need to Know with Amanda Thebe

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 conversation discusses the importance of strength training for women, particularly those in perimenopause and beyond. You'll learn four essential areas to strengthen to protect bones and build muscle health with aging. The episode emphasizes that many women already know they should strength train but feel overwhelmed about how to begin safely and effectively. Take heart, after tuning in, you'll know just where to start!

Key points:

1.  Four essential areas to focus on training as women age 

2.  Strength training benefits 

3.  Special note for cycling enthusiasts 

4. Amy's six functional movement training approach 

Links Discussed

• Are you integrating enough of this one fitness movement? 
• Say Goodbye to Knee Pain with Strength and Flexibility
• My knees hurt when I lunge or squat- what's going on?
• My knees are shot. How can I strengthen my legs without squats and lunges?
• One Hidden Piece to Helping Your Chronic Pain Puzzle

Tighten Your Tinkler Pelvic Floor Program I use and 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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This episode explores the critical role of strength training for women in perimenopause and beyond, specifically focusing on bone health. 

Key points discussed:

-Explanation of two key bone cells and what they do

- What happens when estrogen declines, osteoclasts increase activity while osteoblasts don't keep pace

- A powerful cooking analogy to help you wrap your mind around important concepts

- Why strength training is so important in maintaining bone health

- Encouragement that it's never too late to start strength training

- Recommendations of how to start strength training with small, doable steps

Links:

Calcium: You Need More than You Think!

Worried About Osteoporosis? Prevent or Manage it with these Strategies with Dr. Doug Lucas

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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Sherry Shaban shares a powerful personal journey from being a competitive athlete to overcoming a life-changing back injury and a tumultuous relationship with food and fitness. After a car accident at 16 that ended her athletic career, she struggled with identity and health, eventually discovering a holistic approach to wellness that goes beyond traditional diet and exercise methods.

Central to Shaban's philosophy is understanding the role of the nervous system in eating behaviors. She explains that our body's "protection mode" (sympathetic nervous system) can trigger survival mechanisms like metabolism slowdown and binge eating in response to trauma, emotional distress, or perceived scarcity. Her approach focuses on healing underlying emotional issues, shifting from a diet culture mindset to intuitive eating, and understanding the deeper motivations behind health and fitness.

Key points:

• Sherry explains that eating behaviors are deeply connected to the autonomic nervous system
• Trauma, food scarcity, and emotional distress can trigger a "protection mode" response
• Why it's recommended to address underlying emotional traumas before starting intuitive eating
• The power in understanding one's triggers in healing your relationship with food
• The wisdom of changing motivation from appearance to functional goals in fitness (e.g., aging gracefully, maintaining independence)
• How to shift from "can't" to "don't" to change identity and habits

Links Discussed

Why Your Tight Hip Flexors Might be a Function of Your Nervous System with Elisabeth Kristof

Graced Health Podcast Season 21 Intuitive Eating 

Sherry’s Links

Hit Decks App

FREE download of the Make Peace With Food Workbook at www.makepeacewithfood.com

Sign up for the free 9-day Masterclass

Fall in Love with Fitness Podcast

Connect with Sherry

www.sherryshaban.com

Instagram: @sherryshabanfitness

Facebook: Sherry Shaban Fitness

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