Episodes

  • Inhale Calm, Exhale Stress: A Common Sense Guide to Breathing

    Inhale Calm, Exhale Stress: A Common Sense Guide to Breathing
    Jun 30 2026

    Click to Text Thoughts on Today's Episode

    I made up a breathing technique involving a clock face. Yes, really. And it works. That's just one of 10 tools in this week's episode on mindful breathing for stress — perfect timing if your nervous system has felt a little extra "on" lately.

    In this episode of the Common Sense series, I tackle a topic that's simple, free, and easy to overlook: breathing. A coaching client's request sparked this deep dive into how intentional breathing can help regulate stress — especially as cortisol and stress resilience shift during perimenopause and menopause.

    In this episode:

    • Why stress resilience changes in perimenopause/menopause
    • The sympathetic vs. parasympathetic nervous system, explained simply
    • Why a longer exhale than inhale is the strongest signal of safety to your body
    • The vagus nerve's role in calming your system
    • A simple 4-minute daily practice I love to use

    Episode Links

    The underlying reasons you are chronically exhausted (Hint: all roads lead to gut health) with Halley Brooke


    Meditation Myths Busted: A Guide to Everyday Mindfulness with Ann Swanson


    Exhausted, Overwhelmed, and Over 40? Here's Why Your Body's Stress Response Has Changed with Marcyline Bailey


    Sleep Better in Midlife: 16 Common Sense Tips That Actually Work


    Rewrite your Food Story to change the way you eat, think and live with Elise Museles


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


    Melt Vagus Nerve YouTube Video


    Products Discussed (Amazon Aff)

    Melt Soft Body Foam Roller

    Meditation for the Real World by Ann Swanson

    Breath as Prayer by Jennifer Tucker



    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
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    33 mins
  • Better Posture After 40: A Common Sense Guide to Good Posture

    Better Posture After 40: A Common Sense Guide to Good Posture
    Jun 23 2026

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    Were you constantly told to "stand up straight" growing up? In this common sense episode, we're taking a fresh look at posture—not as a matter of appearance, but as an important part of strength, mobility, balance, and healthy aging. Learn what's really happening to posture during midlife, why it's so common to find yourself hunching forward, and what you can do to improve it.

    In This Episode

    • Why posture changes during midlife
    • How estrogen loss affects muscle mass, connective tissue, and bone density
    • The impact of modern life (phones, screens, driving) on posture
    • What "upper crossed syndrome" is and why it matters
    • The connection between posture, balance, falls, and longevity
    • Understanding kyphosis ("dowager's hump") and when to seek medical advice
    • The easiest posture habit you can start today
    • Strength exercises that support better posture
    • Key stretches to open tight muscles
    • How foam rolling fits into a posture routine
    • The truth about posture correctors and weighted vests
    • Special considerations for osteoporosis and osteopenia

    Episode Links

    Weighted Vest: A Common Sense Approach


    YouTube Videos

    Strengthen Your Spine Without Pull-Ups | 4 Proven Exercises

    Strong Back Without Pull-Ups? Here's How



    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
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    25 mins
  • Do You Actually Need That? A Common-Sense Guide to Supplements

    Do You Actually Need That? A Common-Sense Guide to Supplements
    Jun 16 2026

    Click to Text Thoughts on Today's Episode

    We are living in a supplement era — and it's overwhelming. Between Instagram reels, podcast ads, and influencer recommendations, it can feel like you need an entire shopping cart of pills and powders just to function. But do you?

    In this episode, I'm zooming out and taking a common-sense approach to supplements: no hype, no magic wands, just practical guidance to help you figure out what your body actually needs.

    In this episode:

    • Why food always comes first — and what "bioavailability" actually means for you
    • The questions to ask yourself before buying any supplement
    • Why blood work is your best friend (and how to advocate for the panels you want)
    • What to look for on the label — and the red flags that should make you pause
    • Third-party testing explained: NSF, USP, and Informed Choice
    • The 5 supplements most commonly recommended for women in perimenopause and menopause: protein, creatine, vitamin D, magnesium, and omega-3s
    • Why more is NOT always better (a cautionary tale about B6)
    • The truth about chia seeds and omega-3s (spoiler: it's not apples to apples)
    • How to choose where to start based on your own goals


    Episodes Discussed:


    5 Things You Need to Know Before You Take Supplements

    How to Choose Seafood and Avoid the Rare Ciguatera Poisoning I Contracted

    Protein: A Common Sense Guide for Women in Perimenopause & Menopause

    Creatine, Brain Fog, and Muscle Loss: What Every Woman in Perimenopause Should Know

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



    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
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    24 mins
  • Act FAST: Stroke, TIA & Heart Attack (Common Sense Guide of Signs Every Woman Should Know)

    Act FAST: Stroke, TIA & Heart Attack (Common Sense Guide of Signs Every Woman Should Know)
    Jun 9 2026

    Click to Text Thoughts on Today's Episode

    When a friend described drooping eyes, slurred words, and fuzzy thinking at brunch — and then brushed it off as anxiety — I knew something wasn't right. That conversation sparked this important Common Sense episode on recognizing the warning signs of stroke, TIA, and heart attacks, and why acting fast can make all the difference.

    I hope this episode gives you a little more confidence and a little less hesitation if you ever need it. Share it with someone you love. It might matter more than you know.

    In This Episode:

    • Why women are more likely to dismiss their symptoms — and the cost of waiting
    • The FAST acronym for stroke and TIA:
      • F — Face drooping
      • A — Arm weakness
      • S — Speech difficulty
      • T — Time to call 911
    • What a TIA (transient ischemic attack) is and why feeling better doesn't mean you're in the clear
    • Additional stroke warning signs beyond FAST
    • How heart attacks present differently in women — including jaw pain, back pain, nausea, fatigue, and shortness of breath with no chest pain at all
    • Why you should call 911 instead of driving yourself
    • A personal reflection on loss and the what-ifs we carry


    Episodes Discussed:

    500th Episode: ​5 Uncomfortable Lessons from 500 Episodes​


    For more information on heart attacks and stroke visit:

    American Heart Association — heart.org — covers both heart attack and stroke, very thorough, well-organized for general audiences

    American Stroke Association — stroke.org — technically a division of AHA but has its own dedicated stroke content including FAST information


    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
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    14 mins
  • Sleep Better in Midlife: 16 Common Sense Tips That Actually Work

    Sleep Better in Midlife: 16 Common Sense Tips That Actually Work
    Jun 2 2026
    Click to Text Thoughts on Today's EpisodeDoes your sleep tracker know you better than you know yourself — or is it just stressing you out? If you've ever woken up more anxious about your sleep score than actually rested, this episode is for you. We're cutting through the noise, the supplements, and the sleep-maxing culture to get back to what actually works — a common-sense, no-fuss approach to sleeping better in midlife. Because you're not broken. You're just navigating a body that's changing, and there's a lot you can do about it.In this episode we cover:Why your sleep target might not actually be 8 hours — and what the research really saysMorning light exposure and why it's one of the most powerful (and free) sleep tools availableThe concept of "orthosomnia" — sleep anxiety caused by your wearable data — and when to just take it offHow the narrative in your head affects your sleep (and a simple CBT-I reframe to try tonight)Caffeine's half-life and why that afternoon coffee may still be in your system at midnightAlcohol's impact on REM sleep and a simple habit to reduce the damageBlood sugar balance and how overnight crashes could be waking you up at 3 AMMagnesium — what the research supports, which forms to look for, and how to get more through foodBlue light, screens, and practical ways to protect your melatonin production at nightPre-sleep nutrition: why going to bed hungry is just as disruptive as eating a heavy mealHormone therapy as a legitimate sleep tool — and why it's worth a conversation with your doctorBreathing techniques (4-7-8 and box breathing) for falling back asleep in the middle of the nightThe eye movement trick that works for falling back asleepTemperature regulation and the ideal bedroom temp for quality sleepConsistent sleep and wake schedules — and why weekends matter more than you thinkExercise timing and why a late intense workout might be costing you sleepThe truth about melatonin dosing — why less is almost always moreCBT-I as a first-line clinical recommendation and the free app that can help you implement itSource Links1. Seven hours optimal in midlife Cambridge/Fudan University study, Nature Aging (2022): https://www.cam.ac.uk/research/news/seven-hours-of-sleep-is-optimal-in-middle-and-old-age-say-researchersAASM/Sleep Research Society joint consensus (seven or more hours): https://aasm.org/seven-or-more-hours-of-sleep-per-night-a-health-necessity-for-adults/2. Morning light / suprachiasmatic nucleus Frontiers in Neural Circuits (2024) — SCN as master circadian pacemaker: https://www.frontiersin.org/journals/neural-circuits/articles/10.3389/fncir.2024.1385908/full3. Magnesium L-threonate for sleep 2024 randomized controlled trial, Sleep Medicine X (ScienceDirect): https://www.sciencedirect.com/science/article/pii/S25901427240001934. Melatonin dosing Sleep Foundation — melatonin dosage guide (reviewed by board-certified sleep physician): https://www.sleepfoundation.org/melatonin/melatonin-dosage-how-much-should-you-takeMelatonin content variability in supplements (the 83–478% finding): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10053496/5. CBT-i as first-line treatment American College of Physicians recommendation: https://www.acponline.org/acp-newsroom/acp-recommends-cognitive-behavioral-therapy-as-initial-treatment-for-chronic-insomnia6. The Atlantic article "American Insomnia" by Jennifer Senior, The Atlantic, August 2025: https://www.theatlantic.com — search "American Insomnia Jennifer Senior" (may be behind paywall; Apple News+ has audio version)My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter30+ Non-Gym Ways to Improve Your Health (free download)Connect with Amy: GracedHealth.com Instagram: @GracedHealthYouTube: @AmyConnell
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    30 mins
  • Weighted Vest: A Common Sense Approach

    Weighted Vest: A Common Sense Approach
    May 26 2026

    Click to Text Thoughts on Today's Episode

    Weighted vests are everywhere — on Instagram, in neighborhood Facebook groups, and on your morning walk. But does that mean you should be wearing one? In this Common Sense episode, we cut through the hype so you can decide what's right for your body and your goals.

    In this episode:

    • What a weighted vest actually is and the two main styles (zip-up vs. X-strap)
    • The #1 thing a weighted vest will NOT replace — and why this matters
    • Bone density benefits: why a weighted vest primarily helps your hips, not your spine, and why that distinction is huge
    • How to use your DEXA scan results to decide if a vest is even relevant for you
    • Balance and cardiovascular benefits — and who might find these especially useful
    • Surprising research linking weighted vests to mental health and Alzheimer's prevention
    • Contraindications — kyphosis, scoliosis, spinal stenosis, disc degeneration, osteoporosis, and balance issues: what you need to know before strapping one on
    • The common sense approach to getting started: weight recommendations, how to break it in, and foot strike tips
    • What to look for when buying: adjustable weights, washability, female-specific fit, and chest considerations
    • Why your host doesn't own one — and why that's totally okay


    Listen to the original episode: Do I Need a Weighted Vest?

    Research used in today’s and original episode on weighted vest:

    • The effect of a weighted vest on perceived health status and bone density in older persons
    • (Quality of Life)
    • How To Use A Weighted Vest For Osteoporosis And Overall Bone Health, According To Experts
    • Long-term exercise using weighted vests prevents hip bone loss in postmenopausal women
    • I have a family history of Alzheimer’s disease. I wanted to understand my own risk
    • Research: Weighted Vest for Osteoporosis?
    • Hyperwear Weighted Vests



    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
    Show More Show Less
    23 mins
  • Lifting Heavy: A Common Sense Guide for Women in Perimenopause and Menopause

    Lifting Heavy: A Common Sense Guide for Women in Perimenopause and Menopause
    May 19 2026

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    "Lifting heavy" is one of the most talked-about topics in women's fitness right now — but what does it actually mean? In this episode of the Common Sense Series, we cut through the noise and break down what lifting heavy really is, why it matters (especially as estrogen declines), and how to work your way up to it safely and sustainably. No barbell required, no gym membership necessary — just practical, research-backed guidance you can actually apply to your life.


    Main points discussed:

    • The importance of remembering heavy is relative.
    • Why you need to "earn" your heavy.
    • Why fast-twitch muscle fibers are the key.
    • Bone density benefits.
    • How the metabolic afterburn is real.
    • Why you don't need fancy equipment.
    • Knowing the difference between resistance training ≠ lifting heavy.
    • Thoughts on training 2–3x per week and recovery and listening to your body.


    Episode Links:

    What Does Lifting Heavy Mean?

    The Bone Battle No One is Talking About

    Why You’re Sore All the Time (And What to Actually Do About it)

    The only 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
    Show More Show Less
    20 mins
  • Protein: A Common Sense Guide for Women in Perimenopause & Menopause

    Protein: A Common Sense Guide for Women in Perimenopause & Menopause
    May 12 2026

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    Protein advice online is loud, contradictory, and exhausting — and you deserve better than a 30-second reel telling you to eat 200 grams a day. In this episode, we cut through the noise with a calm, research-backed approach built specifically for women in perimenopause and beyond. You'll walk away with simple, practical guidance — and a whole lot of permission to stop making this harder than it needs to be.


    Main points discussed today:


    • Why the protein conversation feels so overwhelming
    • What protein actually does
    • Why we need more protein as we age
    • How much you actually need
    • The palm-of-your-hand hack
    • Protein powder: supplement, not substitute
    • Easy ways to boost breakfast protein
    • Batch cooking as a game-changer
    • The trend matters, not the perfect day


    Episode Links


    Holderness Family Video on Protein


    Why You’re Sore All the Time (And What to do About it)


    Protein Series: Season 22 Episodes 1-4





    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
    Show More Show Less
    24 mins