Episodes

Click to Text Thoughts on Today's Episode As part of the Graced Health Sunset Series, I sit down with Kate Lyman — nutrition coach, Master of Public Health, Certified Health Education Specialist, and owner of Kate Lyman Nutrition. Kate also co-hosts the How to Fitness podcast alongside Michael Ulloa, where the pair bring an evidence-based, ad-free lens to trending wellness and nutrition topics. In this conversation, Kate breaks down how she and Michael research and script their deep-dive epis...

Click to Text Thoughts on Today's Episode As Graced Health winds down its final season, I'm introducing listeners to podcasters I trust to carry them forward — like Brittany Braswell, RD, and host of the Faith-Filled Food Freedom podcast (formerly the Joy-Filled Eater Podcast). Brittany is a registered dietitian, public speaker, and creator of the Joy-Filled Eater course, where she helps Christian women break free from food guilt, body image struggles, and diet culture through a faith-centere...

Click to Text Thoughts on Today's Episode As part of our Sunset Series, I'm introducing you to podcasters I know, trust, and love — so you'll have somewhere to turn when Graced Health wraps up. Today I'm talking with my friend Heather Creekmore, host of the Compared to Who podcast and author of several books, including Aging Gratefully. Heather and her husband Eric live in Austin with their four teenagers, and she's spent years helping women stop comparing and start living through a faith-bas...

Click to Text Thoughts on Today's Episode The wellness industry will always have something new to sell you — red light masks, cold plunge tubs, vagus nerve stimulators, hydrogen water bottles, sleep maxing gadgets. And honestly? Some of them might even be worth it. But how do you know? In this final episode of the Common Sense series, I'm giving you something more valuable than a product review: a framework for thinking. Seven questions to ask yourself before you buy anything — so you can mov...

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 regula...

Click to Text Thoughts on Today's Episode 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 est...

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...

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 wit...

Click to Text Thoughts on Today's Episode Does 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 changi...

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 mattersBone density benefits: why ...

Click to Text Thoughts on Today's Episode "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 ...

Click to Text Thoughts on Today's Episode 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 t...

Click to Text Thoughts on Today's Episode 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 bet...

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 ...

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...

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 gat...

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 sma...

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 obs...

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 ...

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 ...

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,...

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 s...

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, a...

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 a...