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A friend's Marco Polo message sparked this whole episode — "Amy, I'm sore all the time and I don't understand why." Sound familiar? Today we're diving into what chronic soreness actually means, why it's not a sign you're doing something wrong, and the simple levers you can start pulling right now to feel better between your workouts.

In this episode we chat about:

• What DOMS is and why some soreness is completely normal (and expected)
• The difference between typical post-workout soreness and the chronic kind your body is flagging
• 7 super simple tips to help you feel better
• The bigger-picture stuff (like how perimenopause/menopause genuinely changes your recovery timeline)
• Why the goal isn't to overhaul everything — just to start somewhere

Reminder: We're talking about muscle soreness today, not sharp pain, joint pain, or anything that feels like injury. If that's you — please go see someone for help.

Episodes Discussed

Sleep: Simple ways to increase your sleep quality 😴 and quantity 🛌 with holistic sleep coach Morgan Adams

Sleep: 3am Insomnia: When Hormones Hijack Your Sleep in Midlife with Kathleen Saucier

Magnesium: Muscle cramps, fatigue, headaches and stressed? This natural mineral may help.

Rest and Recovery: "No days off" no more! Why recovery days are imperative.

Active Recovery: From RICE to PEACE & LOVE: Your Fastest Path to Recovery

Lifting Heavy: How to Lift Heavier Without Heavier Weights

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

Creatine is everywhere right now—but is it safe? Is it only for bodybuilders? And does it actually benefit women in midlife?

In this episode, we take a clear, research-backed look at creatine—what it is, how it works in the body, and why it’s gaining attention for women navigating perimenopause and menopause. From muscle strength to brain health, we unpack the facts, clear up common myths, and talk about how to decide if creatine is right for you.

If you’ve been curious about supplements but feel overwhelmed by the noise in the wellness world, this episode will help you understand creatine in a practical, grounded way.

• What creatine is and how your body naturally produces it
• The difference between creatine and steroids
• Natural food sources of creatine
• Why creatine is one of the most researched supplements available
• The two major benefits of creatine
• Why creatine is gaining attention for women in perimenopause and menopause
• Common misconceptions about creatine
• Possible side effects and who should use caution
• Recommended dosage and how to take creatine
• How to choose a high-quality creatine supplement

Sources

• Dr. Stacy Sims — Creatine Guide for Active Women / Creatine FAQs (drstacysims.com)
• Dr. Stacy Sims — Ep. 406, Everyday Wellness Podcast (cynthiathurlow.com)
• Dr. Stacy Sims — quoted in Momentous (livemomentous.com)
• Dr. Layne Norton — Episodes 7, 13, and 22, Dr. Layne Norton Podcast (biolayne.com)
• Dr. Layne Norton — The Many Benefits of Creatine (biolayne.com)

Episode Links

10 Simple Essentials for Aging with Grace and Strength

What Does Lifting Heavy Mean?

Research Used

• Dr. Stacy Sims — Creatine Guide for Active Women / Creatine FAQs (drstacysims.com)
• Dr. Stacy Sims — Ep. 406, Everyday Wellness Podcast (cynthiathurlow.com)
• Dr. Stacy Sims — quoted in Momentous (livemomentous.com)
• Dr. Layne Norton — Episodes 7, 13, and 22, Dr. Layne Norton Podcast (biolayne.com)
• Dr. Layne Norton — The Many Benefits of Creatine (biolayne.com)

Stacy Sims: https://www.drstacysims.com/

Layne Norton: https://biolayne.com/

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

If you've ever stared at the ceiling at 3 AM wondering why your brain won't shut off, this episode is for you. Therapist and sleep specialist Kathleen Saucier joins the Graced Health Podcast to break down CBTI — the evidence-based method that outperforms sleep medication and is recommended as a frontline treatment even for sleep apnea. From why lying in bed too long is actually making things worse, to the simple cognitive shift that can rewire how your brain approaches sleep, Kathleen makes the science approachable and the solutions actionable. If you've accepted poor sleep as just part of life — especially through the hormonal changes of midlife — this conversation might change everything.

Kathleen is a licensed therapist with over 30 years of experience in community mental health, trauma, domestic violence, military and first responder support, and substance use treatment. She is also trained in equine-assisted therapy and CBTI, and completed her CBTI certification at the University of Pennsylvania under Dr. Perlis, one of the leading experts in the field. Kathleen currently practices via MD Live and Amwell and is licensed in Connecticut, Florida, Washington, and Oregon.

Main Points Discussed:

• What is CBTI?
• The Three Types of Insomnia
• Stimulus Control
• Sleep Restriction & Sleep Compression
• The "Swiss Cheese Sleep" Problem
• The Cognitive Piece: What Are You Telling Yourself?
• Relaxation Strategies
• Sleep Hygiene
• Hot Flashes & Menopause
• Do You Need a Therapist?

Connect with Kathleen

MD Live

Amwell

Links Mentioned

CBT-i Coach App

Mindfulness Coach App

Insomnia Coach App

Episodes Mentioned

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