Have a question? Click here. 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 Cholester...
Have a question? Click here. 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 ...
Have a question? Click here. 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'...
Have a question? Click here. 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 ...
Have a question? Click here. 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 - Sl...
Have a question? Click here. 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 ScaleThe OPT Model: A Structured Approach to Strength TrainingDifferent Types of Resistance TrainingBenefits of...
Have a question? Click here. 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 ...
Have a question? Click here. In this week’s moment of grace we are revisiting self care with Janice McWilliams. Janice has a huge focus on burnout in ministry, but her wisdom transcends to however you spend your day. I so appreciate her guidance in shifting us from stopping our life to push back all we need to do and perform “barbie style self care” to something we can work into our daily rhythms. Listen to the original full-length episode with Janice McWilliams: Beyond Barbie-Style Sel...
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 principlesEpisode 11: Nutr...
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 t...
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, ...
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 Barefoo...
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. ...
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 exter...
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 Weigh...
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 di...
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" cultureImportance of finding information relevant to your unique bodyWhy men's...
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.Med...
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 infor...
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: ...