Have a question? Click here. This season featured 23 episodes with a mix of solo content (15 episodes) and guest interviews (8 episodes). I covered various aspects of holistic health through a faith-based, diet-culture-free lens, focusing on body, mind, and spirit wellness for women in perimenopause and beyond. Topics from this past season: Nutrition Episode 4 : Ultra Processed Foods, Food Science and Intuitive Eating - Balancing food science with intuitive eating principles Episode 11 : Nutriti...
Jun 24, 2025•36 min•Season 23Ep. 23
Have a question? Click here. In this toxic fish tale episode, I share my personal experience with ciguatera poisoning - a rare form of food poisoning that landed me on the bathroom floor of a Bahamas resort and changed how I think about seafood forever. While this isn't our typical "age with grace and strength" content, it's an important story about advocacy, awareness, and making informed choices about the fish we eat. What Happened During a 2019 family vacation in the Bahamas, I ordered the "f...
Jun 17, 2025•27 min•Season 23Ep. 22
Have a question? Click here. This episode explores the transformative power of positive self-talk, challenging the double standard many Christian women over 40 live with—showing grace to others while being harsh on themselves. Key Scriptures: Luke 6:31 - "Do to others as you would have them do to you" Mark 12:29-31 - "Love your neighbor as yourself" 2 Corinthians 10:5 - "We take captive every thought to make it obedient to Christ" Philippians 4:8 - "Whatever is true, noble, right, pure, lovely, ...
Jun 10, 2025•25 min•Season 23Ep. 21
Have a question? Click here. You are welcome in advance! This episode is a comprehensive guide to selecting, fitting, and purchasing athletic shoes based on your individual foot needs. Key points discussed in this episode: When It's Time for New Shoes ( Mileage Guidelines + Visual Inspection Method) Types of Athletic Shoes Finding the Right Fit for You Foot Assessments Smart Shopping Strategies Pronation Patterns Going Barefoot Thoughts Budget-Friendly Options Episode Links BONUS: Laughs, pro ti...
Jun 03, 2025•26 min•Season 23Ep. 20
Have a question? Click here. In this episode, we explore the concept of periodization - intentionally changing your workout routine for a specific period of time. As we enter summer, it's the perfect opportunity to consider how to adapt your fitness approach to match the season, your energy levels, and your lifestyle. Things you'll hear in this episode: 1. What is Periodization? 2. Benefits of Periodization 3. Practical Approaches to Periodization 4. Seasonal Approach to Fitness 5. Cycle-Based A...
May 27, 2025•20 min•Season 23Ep. 19
Have a question? Click here. In this episode, I welcome Stephanie Ravenscraft for an inspiring conversation about breaking free from others' expectations, embracing your true identity, and navigating life transitions with confidence. Stephanie shares her personal journey of transformation and offers practical advice for women who are experiencing major life changes, particularly the empty nest phase. About Stephanie Ravenscraft Stephanie is a life coach who helps women break free from external e...
May 20, 2025•38 min•Season 23Ep. 18
Have a question? Click here. 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 (Contraindicati...
May 13, 2025•30 min•Season 23Ep. 17
Have a question? Click here. 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, sp...
May 06, 2025•47 min•Season 23Ep. 16
Have a question? Click here. 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 he...
Apr 29, 2025•28 min•Season 23Ep. 15
Have a question? Click here. 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...
Apr 22, 2025•42 min•Season 23Ep. 14
Have a question? Click here. 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...
Apr 15, 2025•31 min•Season 23Ep. 13
Have a question? Click here. 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: Alex...
Apr 08, 2025•37 min•Season 23Ep. 12
Have a question? Click here. 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 ...
Apr 01, 2025•30 min•Season 23Ep. 11
Have a question? Click here. 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 foc...
Mar 25, 2025•23 min•Season 23Ep. 10
Have a question? Click here. 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 - Encou...
Mar 18, 2025•16 min•Season 23Ep. 9
Have a question? Click here. 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 ea...
Mar 11, 2025•45 min•Season 23Ep. 8
Have a question? Click here. This conversation explores the often hidden issue of addiction within church communities. In part 2 of this series, Sarah Pritchard and Amy discuss addiction and recovery, emphasizing that addiction is an illness rather than a moral failing. They explore how shame and guilt often accompany addiction but aren't helpful since the person is suffering from a disease. Sarah shares her personal perspective that addiction isn't necessarily caused by trauma or upbringing, su...
Mar 04, 2025•42 min•Season 23Ep. 6
Have a question? Click here. This is part one of our two-part series on addiction, where we'll tackle difficult questions with honesty, grace, and hope. Remember, whether you're directly affected by addiction or supporting someone who is, there is help, hope, and healing available. Key points discussed in part 1: Explain how addiction is actually a disease Why "just stop" isn't helpful advice How alcohol/drugs serve important functions for addicts Recovery process Relapse insight Supporting love...
Feb 25, 2025•35 min•Season 23Ep. 5
Have a question? Click here. Chronic pain is an enduring challenge for many, often poorly understood and difficult to manage. My own journey began with persistent lower back pain that wouldn't ease with traditional treatments. It wasn't until an email from a therapist sparked my curiosity about the brain's involvement in chronic pain that I explored new avenues for managing my discomfort. In this episode, I aim to share my discoveries and insights, offering potential pathways for others experien...
Feb 18, 2025•32 min•Season 23Ep. 5
Have a question? Click here. In the ever-expanding world of health and wellness, it can be challenging to discern fact from fiction. With vast amounts of information available at the click of a button, knowing which advice to trust, especially on social media, is critical. Today on the podcast we have Michael Ulloa, an online personal trainer and performance nutritionist known for his no-nonsense, evidence-based approach. Together, we delve into the realm of wellness culture, addressing misinfor...
Feb 11, 2025•43 min•Season 23Ep. 4
Have a question? Click here. The food industry spends billions making ultra-processed foods irresistible. As a personal trainer and nutrition coach with a focus on intuitive eating, I've often pondered the complex relationship between these foods and our health. Today, let's explore practical strategies to enjoy ultra-processed foods while still honoring your health and well-being. We talk in today's episode about: 1. Why restriction isn't the key to feeling in control around these foods but rat...
Feb 04, 2025•36 min•Season 23Ep. 3
Have a question? Click here. Inviting the Lord into your time of reflection is Biblical. Even King David did it (see Psalm 139) as he asked God for wisdom in his self-examination of his life. What better One to ask for help but the One who knows us completely?! Today I offer the conclusion to last week's Part 1 of 8 Questions to Ask Yourself in the New Year. Today's questions include: What Scripture or truth can anchor you when diet culture voices get loud What foods feel both nourishing and sat...
Jan 28, 2025•20 min•Season 23Ep. 2
Have a question? Click here. In this episode, recorded several weeks into January, I share reflections on the new year after taking a break since mid-December. We hear a lot of January chatter about eating differently and exercising. Instead of getting consumed by messaging from the socials and diet culture, today's episode offers you an opportunity to reflect and plan so you may be kind to your future This episode is split into two sections, with today covering the first four questions and the ...
Jan 21, 2025•25 min•Season 23Ep. 1
Have a question? Click here. That's a wrap! What did season 22 hold? We focused on practical guidance across nutrition, healing, stress management, and aging well, both with solo episodes and guests. This season's categories fell into: Food and Nutrition Healing from Diet Culture Stress Management Aging Well Practical Health Tools I also have a few announcements at the end, so stick around to hear those updates! Join The Stronger Collective Nourished Notes Bi-Weekly Newsletter 30+ Non-Gym Ways t...
Dec 17, 2024•22 min•Season 22Ep. 22
Have a question? Click here. Need a moment of calm during the holiday rush? In this mini-episode, discover three practical one-minute methods for de-stressing through intentional breathing. Learn how to incorporate simple three-breath practices into your daily routine, even during the busiest moments. Perfect for high-achieving women who are feeling the 'more' of the season - more decorations, more calendar commitments, and more projects to complete before the holidays. Join The Stronger Collect...
Dec 10, 2024•8 min•Season 22Ep. 21
Have a question? Click here. In this mini-episode, I discuss three important mindset shifts for the holiday season, especially when spending time with family. Learn why we should rethink how we talk about exercise (hint: it's not about 'having to'), stop attaching moral value to food choices, and embrace traditional recipes without feeling the need to 'healthify' everything. Join The Stronger Collective Nourished Notes Bi-Weekly Newsletter 30+ Non-Gym Ways to Improve Your Health (free download) ...
Dec 03, 2024•10 min•Season 22Ep. 20
Have a question? Click here. Do you have strength goals for 2025? Then this episode will bless you, packed with ideas for your Christmas list, to set you up for success and strength gains. This episode focuses on helping women, particularly those in perimenopause, start strength training with minimal equipment. You'll hear in today's episode: 1. Three essential strength training items 2. A fun announcement of something I've been creating and am so excited to get into your hands to help you get s...
Nov 26, 2024•19 min•Season 22Ep. 16
Have a question? Click here. Jeff Ash talks with us today about tackling diet culture among men. He also touches on the role of structured eating, and finding balance without obsession. This is a must-listen for understanding this crucial topic of how our culture (and our churches) impacts men differently than women. We all do life with males (husbands, sons, brothers, co-workers etc.) so tune in to learn ways to support them foster healthy mindsets around food, health and body image. We discuss...
Nov 19, 2024•57 min•Season 22Ep. 18
Have a question? Click here. Happy Birthday to Me! 🎉🎂🎈 Day 5️⃣ of 5️⃣ Days to 5️⃣0️⃣: Write down 5 things you're grateful for. I'll probably do more than 5, but start with 5 and see where that takes you. ----- Thank you for joining along, even if you've just listened to the journey from afar (hey I do it too). ❤️❤️ And if you missed it, be sure to listen to my latest Graced Health Podcast episode, 50 Lessons I've Learned in 50 Years. That exercise was so beneficial to me in many ways. Join Th...
Nov 17, 2024•7 min•Season 22Ep. 17
Have a question? Click here. You know I'm a huge fan of walking. - Movement - Endorphins - Fresh Air - Sunshine Lace up those shoes and get out there! Join The Stronger Collective Nourished Notes Bi-Weekly Newsletter 30+ Non-Gym Ways to Improve Your Health (free download) Connect with Amy: GracedHealth.com Instagram: @GracedHealth YouTube: @AmyConnell...
Nov 16, 2024•8 min•Season 22Ep. 16
