Have a question? Click here.

This conversation between Shaela Daughtery and I focuses on introducing The Stronger Collective, a faith-based fitness community designed for women who have completed the Strong and Vibrant at Home course or are looking for a supportive workout environment.

With the Lord's guidance on what to focus on each month, you can have the freedom to customize workouts to match your season of life, calling, and capabilities.

About Shaela:

Shaela is a Christian Fitness Coach and founder of The Stronger Collective Workout App for Christian Women, known for helping women build sustainable health rhythms through strength training, whole foods, and faith. With a background in functional fitness, corrective exercise, and habit-based coaching, she’s here to help guide women toward real-life results, starting small, building consistency, and honoring the body as a vessel for God’s calling.

Main Points Discussed:

1. About The Stronger Collective (Mission & Philosophy)

2. Program Structure (Seven different trainers!)

3. Key Features

4. Non-Workout Programs (Nutrition & Rest)

5. Info For Strong and Vibrant at Home Graduates

Links

Join The Stronger Collective

Strong and Vibrant at Home

Listen to Shaela’s Podcast: Simple Fitness Habits

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

Have a question? Click here.

Discover why the traditional RICE method (Rest, Ice, Compression, Elevation) for treating soft tissue injuries is now considered outdated. This episode explores the modern PEACE & LOVE protocol that promotes faster healing through early, gentle movement and improved blood flow to injured areas. Learn what the research shows, when to use each approach, and special considerations for women in perimenopause and menopause who may experience more frequent injuries.

Main points discussed:

1. Why RICE is Outdated

2. The PEACE & LOVE Protocol Explained

3. When Not to Use PEACE & LOVE

4. Nutrition for Healing

5. Special Considerations for Perimenopause/Menopause

Episodes Discussed:

• S23E5 One hidden piece to helping your chronic pain puzzle
• S23E15 The Maximizing & Optimization Myth: Finding Grace in Your Health Journey
• S24E8 6 Ways to Take Care of Your Future Self (especially in perimenopause)
• S23E11 Nutrition Essentials in Perimenopause and Beyond

The ONLY foam roller I recommend: MELT Method Soft Body Foam Roller

https://thesportjournal.org/article/the-r-i-c-e-protocol-is-a-myth-a-review-and-recommendations/

https://bjsm.bmj.com/content/54/2/72

https://experiencelife.lifetime.life/article/the-problem-with-using-the-rice-protocol-to-treat-a-soft-tissue-injury/

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

Have a question? Click here.

When someone we care about loses a loved one, many of us freeze—unsure of what to say, worried about making things worse, or even avoiding them altogether.

In this episode, my friend Cheri Fletcher joins me to share what she learned about grief communication after losing her daughter Annie unexpectedly in 2023.

Cheri offers practical wisdom on how to show up for those who are grieving and breaks down the barriers that keep us silent when our presence matters most.

We Discuss

• Annie's story and the reality of unexpected loss
• How grief impacts faith and why turning to God with anger is still worship
• The "wall of grief" and why people approach it differently
• What grievers actually need vs. what we think they need
• Why "I don't know what to say" keeps us from showing up
• Phrases that don't help (and what to say instead)
• The forgotten grievers: siblings and their unique pain
• Cheri's "Beyond I Don't Know What to Say" question cards
• Simple ways to support someone in grief without waiting for permission

Resources mentioned:

• Cheri's podcast: Your Spiritual Game Plan (Episode 236 for Annie's full story)
• ​Beyond I Don't Know What to Say conversation cards (use code GRACEDHEALTH10 for 10% off at cherifletcher.com)
• Free 5-day reflection guide: "Comfort in the Silent" (available when you subscribe at cherifletcher.com)

Connect with Cheri:

CheriFletcher.com

Instagram: @cherifletcher

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

Have a question? Click here.

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

Have a question? Click here.

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

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 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

Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

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 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

Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

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'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

Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell