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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 Grace 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 ControlSleep 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

Click to Text Thoughts on Today's Episode  "It's too late" is the biggest lie we tell ourselves after 60. Allison McCune Davis is here to bust that myth wide open.  After 14 years in the natural health space and raising her family, Allison turned 60 and felt a familiar restlessness — the kind that signals a new chapter. That spark led her to write 60 Is a Good Start: A Powerful Body, a Purposeful Life, and a Plan to Make It Happen, a book that challenges the idea that 60 is "the gateway to old age" and reframes it as one of the most opportunity-rich seasons of a woman's life. What We Cover in This Episode: Allison shares how turning 60 triggered a season of deep introspection The biggest myth about life after 60 The self-perpetuating circle of purpose: Body Work, Brain Work & World Work (Allison's framework is rooted in longevity research)The 60-Day DareThe power of rebuilding relationships and community Get Allison’s book, 60 is a Good Start Connect with Allison https://allisonmccunedavis.com Instagram: @allison.mccune.davis Facebook: Allison McCune Davis 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

Click to Text Thoughts on Today's Episode Please tell me I'm not the only one this has happened to. You make a plan — a good one. And then life shows up, and the plan is gone. Whether it's an injury, grief, travel, or just a random Thursday that derailed everything — life will interrupt your plan. The question isn't whether it will happen. It's what you'll do when it does. In this episode, I'm sharing a concept I call the Alternative Minimum Yes — and yes, the acronym spells AMY. It's the smallest, most doable version of movement or care that keeps you connected to yourself when your original plan isn't possible. Not pushing through. Not white-knuckling it. Just staying in relationship with your body instead of abandoning it — even when the yes looks different than you planned. Main Points Covered: Why consistency is about never fully stopping — not never missingThe difference between alternative and lesserWhy your AMY can be physical, emotional, mental, or spiritualHow to identify your Alternative Minimum Yes before the crisis hitsWhy rest absolutely counts as a yesThe all-or-nothing cycle — and how to break itEpisodes Discussed Changing Movement: Honest Conversations from Two Fitness Pros with Kerry Ann Madden​ ​Try This Snack for Better Health​ 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 What if the key to better health wasn't more supplements, more tracking, or more optimization — but simply learning to listen? In this episode, Dr. Brook Sheehan, chiropractor, host of Your Body Speaks, and creator of the Body OS, joins us for a refreshingly honest conversation about what it really means to honor your body — especially in midlife. Dr. Brook shares her personal journey from growing up in a heavily medicalized household, to becoming obsessed with wellness culture, to finally finding a faith-grounded, grace-filled middle ground. Her core message: your body is a masterpiece designed by God, and it's already speaking to you — you just need to learn how to hear it. Main Points Covered: Why our bodies are not machines to be hacked. The danger of wellness obsession. How to actually listen to your body. Why building a relationship with your body takes consistency, not perfection. The "this or that" practice. Discerning signal from noise.What the Talk to Me Body Card Deck is Links Discussed Body System Decoder Body Affirmation Cards Episode Links The Crucial Pre-Workout Question Connect with Dr Brook www.drbrooksheehan.com Instagram: @drbrooksheehan YouTube: www.youtube.com/drbrooksheehan 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 Today we welcome back master NASM trainer and menopause specialist Kerry Ann Madden for a candid, unscripted conversation about how both our movement and exercise habits have genuinely shifted over the past ten years — no Instagram highlight reel, just the real story. Main Points Covered: 1.  Losing Speed & Power Without Realizing It  2. The Fitness Community Factor 3. The Morning On-Ramp  4. Exercising for Your Future Self  5. Motivation Is Hard — Even for Fitness Professionals  6. Caregiving & Movement  7. Lifting Heavier — But Smarter  Links Discussed Self-Paced Course - use code GRACED25 for $25 off Guided Cohort (Held each year in January, April, and September) - use code GRACED49 for $49 off Episodes Discussed Mastering Your Mindset as You Navigate Menopause (first episode with Kerry Ann) How to Protect Your Vulnerable Areas with Strength Training Connect with Kerry Ann: https://www.kamfitnessandnutrition.com/ Instagram: @kerryannmadden Facebook: Kerry Ann Madden 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 500 episodes. 150 guests. And a month away I didn't plan for. Welcome back to the Graced Health Podcast — and welcome to a milestone I've been thinking about for a long time. This episode looks a little different than I originally envisioned for episode 500.  I already knew "uncomfortable lessons" was an unusual theme for a milestone episode. I had no idea just how fitting it would become. If you know me, you know I lean toward encouragement. So sitting with "uncomfortable" took some intention. But God knew what he was doing with this one. In this episode you'll hear: Podcast stats — the real numbers, held loosely and shared honestlyWhich countries and cities are consistently showing up (shoutout to some of you!)Where the Graced Health Podcast lands globally (top 2% — I'll take it)Five uncomfortable lessons about health, habits, rest, and staying in your laneA deeply personal fifth lesson that arrived on February 6 — the day I finished prepping this episodeWhether this is your first episode or your 500th, I'm glad you're here. 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 Ever felt like you're too old to start over? Think again. In this powerful episode, Stefanie Gass, host of the Online Business for Christian Women Podcast, joins us to talk about something that might hit closer to home than you realize—even if business isn't your thing. Stefanie's story is raw and redemptive. From finance executive to top 1% network marketer, she had everything the world says should make you happy: the money, the recognition, the $50,000 bonus checks. But after walking off stage in front of 20,000 people at the peak of her success, she felt... nothing. Just emptiness. What happened next changed everything. Stefanie finally cried out to God—really cried out—for the first time in decades. And the Holy Spirit began writing a prophetic plan for her life. Main points discussed: - Career Transitions at Any Age  - Building a Kingdom Business  - Honoring Calling AND Capacity  - How Biblical Order Creates Supernatural Time  - The Power of Gratitude and Vision  - Action Breaks Through Fear Links Biblical Order YouTube Video Use code AMYCONNELL to receive Stefanie’s 5-Day Bootcamp for free Connect with Stefanie https://stefaniegass.com/ YouTube: https://www.youtube.com/StefanieGass 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 What if you could literally change your brain's structure just by thinking differently? Neurosurgeon and Iraq war veteran Dr. Lee Warren shares groundbreaking insights on how modern brain science confirms ancient biblical wisdom—and how you can use "self-brain surgery" to break free from anxiety, depression, and negative thought patterns. After performing over 200 brain surgeries in a war zone and losing his son to tragedy, Dr. Warren discovered the surprising truth: your mind controls your brain, not the other way around. This conversation will change how you think about thinking. Main Points: 1. Your Mind Controls Your Brain (Not Vice Versa) 2. 80% of Your Thoughts and Feelings Aren't True 3. Gratitude and Anxiety Cannot Coexist 4. The Daily Scrub-In Practice 5. Neuroplasticity: Your Brain's Built-In Hope 6. Practical Self-Brain Surgery Operations Links: The Life-Changing Art of Self-Brain Surgery: Connecting Neuroscience and Faith to Radically Transform Your Life Dr. Lee Warren Podcast Connect with Dr. Warren: www.drleewarren.com Instagram: @drleewarren Facebook: @drleewarren X: @docleewarren YouTube: @drleewarren 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  What if I told you that five simple kitchen systems could make healthy eating feel automatic instead of exhausting? In this episode, I share five practical kitchen systems I use daily to make healthy eating easier and less overwhelming.  My friends started sharing their organization systems on Marco Polo, and it made me realize something surprising about myself— I actually DO have helpful kitchen/food prep routines! Today, I walk you through my simple, actionable strategies for staying hydrated, getting adequate protein, and having healthy food ready when I need it. These systems work for me right now, but may change—and that's okay. The goal is to find what works for YOU and start with just ONE system at a time.  Main points discussed:  1. My morning hydration system 2. My protein coffee system 3. Tips for prepping protein (my fav ways to do this) 4. Mindsets to help you not get overwhelmed but rather make healthy living easier Links: Join Moving Forward Together! Applications are open now, learn more at gracedhealth.com/smallgroups  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 What does it look like to navigate mental health struggles while living out your faith? It’s a question many of us carry—sometimes silently. And it’s one I was honored to explore in this week’s conversation with Carla Arges. Carla’s story isn’t neat or easy. She experienced childhood trauma, homelessness at 14, misdiagnoses for years, and eventually received an accurate diagnosis of bipolar disorder and borderline personality disorder just six years ago. But here’s what moved me most: Carla talks about thriving, not just surviving. And she does it in a way that’s gentle, honest, and deeply rooted in partnership with the Holy Spirit. Carla Arges is a mental health coach, podcaster, and writer who helps Christian women navigate trauma and mental illness with grace and truth. After experiencing childhood trauma, homelessness, and a journey through misdiagnoses, Carla was accurately diagnosed with bipolar disorder and borderline personality disorder six years ago. Through partnering with the Holy Spirit, therapy, medication, and holistic healing practices, she has moved from surviving to thriving—and now equips other women to do the same. Carla is the host of the Affirming Truth podcast and a content writer for the Bible app, where she creates bite-sized, accessible devotionals for women struggling with mental health. She offers courses on nervous system regulation and biblically based boundaries, and provides one-on-one coaching to help women integrate faith, healing, and practical tools for everyday thriving. In our conversation, you’ll hear: Why a diagnosis is information, not identityThe role of medication and therapy in faith-based healingHow to regulate your nervous system in practical waysWhy thriving isn’t about living on the mountaintop all the timeHow God doesn’t waste our pain—He redeems it for purpose Connect with Carla: Website: carlaArges.comPodcast: Affirming Truth (available on all podcast platforms and YouTube)Bible App: Search for plans by Carla ArgesMy 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 Our episode today explores how the same physical activity can serve completely different purposes depending on your intention behind it.  We challenge the wellness industry's constant pressure to "go harder" and achieve maximum intensity every single day, suggesting it's time to release that mentality. Instead, let's go after a grace-based approach rooted in freedom rather than legalism. We are wired for freedom by God! By pre-deciding your intention before exercise—whether that's challenging your cardiovascular system, gently moving for mental health, building strength, or simply clearing your head—you can stay focused on what you truly need rather than falling into comparison or guilt. The key is being honest with yourself about what you need while giving yourself permission to adjust when necessary, recognizing that backing off isn't failure—it's listening to your body with wisdom and discernment. Main points discussed: 1. Macro Why vs. Micro Why 2. Examples of Micro Whys  3. Saying Goodbye to "Go Harder"  4. Freedom Through Grace (Drawing from Galatians 5:1) 5. Examples of Micro Whys  6. Protecting yourself from falling into old comparison patterns  Links: Strong and Vibrant at Home: Strength Training and Wellness for Christian Women in Perimenopause and Beyond Moving Forward Together: 4-Week Small Group Coaching 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 This is a insightful conversation with Tiffany Giganti, a certified functional nutrition counselor, discussing gut health and overall wellness. Tiffany shares her journey from struggling with her own health issues to becoming a practitioner who helps women understand their bodies through a functional health approach.  Your body isn't broken or working against you—it's communicating with you. Learning to understand and respond to those signals through a functional health approach creates lasting vitality rather than just treating symptoms.   Main Points:  1. Why Doing "All the Right Things" Isn't Enough 2.  Gut Health = Overall Health 3. The Big Three Non-Negotiables 4. The Supplement Problem 5. Listening to Your Body 6. The Gut Harmony Program 7. Simple Action Steps Learn more about Gut Harmony Here Use code AMY for $50 off Links and Episodes discussed Simple ways to increase your sleep quality 😴 and quantity 🛌 with holistic sleep coach Morgan Adams The Wellness Industry Has Lots Its Mind. Here's How to Navigate It. Should I Wear a Weighted Vest? 5 Things You Need to Know Before You Take Supplements Important Note: I participated in Gut Harmony last fall to understand my own gut better as well as preview the program for you. I learned so much from Tiffany and highly recommend it if you are in a place to strategically participate in food-elimination. Tiffany's approach is gentle and warm but this program does guide you to temporarily eliminate certain foods. If you are healing from or working through an eating disorder or disordered eating, I do not recommend this for you and suggest you work directly with a Registered Dietitian certified in Eating Disorders. (Need one? Hit reply and I'll help connect you.) Bristol Stool Chart Connect with Tiffany www.tiffanygiganti.com Instagram: @tiffanygiganti 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 Can you believe we’ve wrapped up 24 seasons of the Grace Health Podcast?! The journey has been nothing short of incredible. For those new here, I typically run three seasons a year, each with its own flavor—sometimes focused, sometimes a bit more “loosey-goosey,” but always with the goal of bringing you value, encouragement, and practical health wisdom. I love doing these season recaps for two reasons. First, if you’re new, it’s a great way to get a high-level overview of what we’re about. I know when I discover a new podcast, I look for recap episodes to get a sense of the content and see if it’s a good fit. Second, even my most loyal listeners can’t catch every episode. Life happens! These recaps let you see what you might have missed and revisit topics that resonate. We’re about to hit a major milestone—500 episodes! I’d love your ideas on how to celebrate. If you have thoughts, please use the “click to text” feature in your podcast player or episode description. And as we head into the holidays, remember: the best gifts aren’t always wrapped. Sharing an episode with a friend is a wonderful way to show you care. 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 Today on the podcast Becky Fields shares her extensive personal experience caring for aging parents and in-laws, emphasizing that proactive planning makes transitions significantly easier than waiting for a crisis.  Becky is writing a workbook with practical checklists and a book called "Daughters of Naomi" addressing the emotional aspects of caregiving. She also runs a service buying homes from families who need to transition parents quickly. Her core message: maintain open communication, start planning early, build a support community, and trust God through the process.  Main points discussed:  1.  Early Planning is Critical  2.  Warning Signs to Watch For  3.  Communication Strategies  4.  Emotional Considerations  5.  Practical Resources  Links: Purchase Becky’s Book, Guiding Them Home, here Connect with Becky: https://grandmahousebuyer.com/ https://daughtersofnaomi.org/ Instagram: @grandmahousebuyer YouTube: @grandmahousebuyer  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 Forget the matching workout sets, the perfectly planned gym sessions, and the hour-long commitment that never happens. Here's the plot twist: One minute of vigorous movement = 40% lower risk of premature death. Yes, one minute. The same amount of time it takes to microwave leftovers.  We overcomplicate everything, including exercise, when we just need to show up for ourselves.  From this episode on "Fitness Snacking", I pray you learn to embrace short workouts as a legitimate and effective approach to fitness, particularly for women in perimenopause and menopause.  Main topics today: 1.  The Power of Short Workouts ("Fitness Snacking")  2.  Key Benefits  3.  Why Short Workouts Work  4.  Practical Implementation Options  Links Discussed: YouTube: @amyconnell (psst subscribe if you haven’t and like the episodes…it’s super helpful!) 10-Minute Workouts Research for Today’s Episode One-minute bursts of activity during daily tasks could prolong your life, finds study Analysis: Short bursts of physical activity during daily life may lower risk of premature death Short, intense bursts of exercise more effective after stroke than steady, moderate exercise 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