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In this week’s moment of grace we are revisiting self care with Janice McWilliams. Janice has a huge focus on burnout in ministry, but her wisdom transcends to however you spend your day. I so appreciate her guidance in shifting us from stopping our life to push back all we need to do and perform “barbie style self care” to something we can work into our daily rhythms.

Listen to the original full-length episode with Janice McWilliams: Beyond Barbie-Style Self-Care: Transforming Your Nervous System's Response to Calling (Season 23 Episode 16)

Janice’s Resources:

Restore My Soul: Reimagining Self-Care for a Sustainable Life

Online course for ministry leaders

Connect with Janice:

https://janicemcwilliams.com

hormonesoupresource.com

Instagram: @janicemcwilliams

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Instagram: @GracedHealth
YouTube: @AmyConnell

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In this opening Moment of Grace, Kathi Lipp gently guides us through the ongoing challenge of meal planning and preparation, offering encouragement to care for our body, soul, and mind. Her book Sabbath Soup is a treasure trove of recipes—I’ve truly enjoyed every one I’ve tried. I’m especially looking forward to cooler days so I can make her chicken and black bean soup again. Here is Kathi’s Moment of Grace.

Listen to the original full length episode here: The Art of Gentle Meal Prep: Creating Space for Sabbath with Kathi Lipp

Sabbath Soup

Kathi Lipp is the Publishers Weekly best-selling author of over 20 books, including Sabbath Soup. She and her husband Roger ran away to the mountains of Northern California where they grow their own food and turn it into delicious meals for those they host at the Red House Writers retreats.

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Instagram: @GracedHealth
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This season featured 23 episodes with a mix of solo content (15 episodes) and guest interviews (8 episodes). I covered various aspects of holistic health through a faith-based, diet-culture-free lens, focusing on body, mind, and spirit wellness for women in perimenopause and beyond.

Topics from this past season:

Nutrition

• Episode 4: Ultra Processed Foods, Food Science and Intuitive Eating - Balancing food science with intuitive eating principles
• Episode 11: Nutrition Essentials in Perimenopause and Beyond - Six essential nutrition guidelines with practical strategies
• Episode 22: How to Choose Seafood and Avoid Rare Ciguatera Poisoning - Personal story and seafood safety resources

Fitness

• Episode 9: The Bone Battle - Why strength training is crucial for bone health
• Episode 10: How to Protect Your Vulnerable Areas with Strength Training - Four key areas to focus on with free exercise download
• Episode 17: Should I Wear a Weighted Vest? - Research-based guide on weighted vest benefits and considerations
• Episode 19: Seasons of Strength - Adapting workouts for summer and life changes
• Episode 20: Finding Your Perfect Fit - Comprehensive shoe selection guide

Faith

• Episode 12: Finding God's Wisdom First (with Alexandra Yu) - Holistic healing through faith-based approach

Nervous System & Stress Management

• Episode 8: Your Nervous System on Diet Culture (with Sherry Chabon) - Breaking free from diet culture's impact on nervous system
• Episode 15: Meditation Myths Busted (with Anne Swanson) - Practical meditation tips and misconceptions
• Episode 16: Beyond Barbie Style Self-Care (with Janice McWilliams) - Meaningful self-care for sustainable living

General Wellness

• Episodes 1-2: Eight Questions to Ask Yourself in the New Year
• Episode 3: The Wellness Industry Has Lost Its Mind (with Michael Yeo) - Navigating wellness trends with evidence-based approach
• Episode 5: One Hidden Piece to Helping Your Chronic Pain Puzzle
• Episodes 6-7: Addiction two-part series (with Sarah Pritchard)
• Episode 13: Rant, Rave & Review - Mixed format episode including article on chronic tiredness
• Episode 14: The Maximization and Optimization Myth - Finding balance in wellness culture
• Episode 18: Breaking Free From Expectations (with Stephanie Ravens Craft) - Identity and life transitions
• Episode 21: The Self-Talk Revolution - Improving internal dialogue with grace

What's Next

• July: "Moment of Grace" short episodes featuring guest highlights
• Upcoming: Celebrating 500th episode milestone
• August: New season launch with course offering "Strong and Vibrant at Home"

Sign up for biweekly "Nourishing Notes" newsletter at gracedhealth.com/nourishing-notes

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

Have a question? Click here.

In this toxic fish tale episode, I share my personal experience with ciguatera poisoning - a rare form of food poisoning that landed me on the bathroom floor of a Bahamas resort and changed how I think about seafood forever. While this isn't our typical "age with grace and strength" content, it's an important story about advocacy, awareness, and making informed choices about the fish we eat.

What Happened

During a 2019 family vacation in the Bahamas, I ordered the "fish of the day" at a resort steakhouse while my family had steak. That night, I became violently ill with what would later be diagnosed as ciguatera poisoning - a rare condition listed on rarediseases.org.

Key Points Discussed:

• What is Ciguatera Poisoning?
• High-Risk Fish Species
• High-Risk Regions
• My Symptoms
• Recovery Protocol

Links Mentioned:

Ciguatera Poisoning: How I Manage my Symptoms with Food, Supplements, and Exercise (YouTube)

Ciguatera Experience: Updates and Encouragement After Six Years (YouTube)

Article from Cleveland Clinic about ciguatera

Monterey Bay Aquarium Seafood Watch Guide

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

Have a question? Click here.

This episode explores the transformative power of positive self-talk, challenging the double standard many Christian women over 40 live with—showing grace to others while being harsh on themselves.

Key Scriptures:

Luke 6:31 - "Do to others as you would have them do to you"
Mark 12:29-31 - "Love your neighbor as yourself"
2 Corinthians 10:5 - "We take captive every thought to make it obedient to Christ"
Philippians 4:8 - "Whatever is true, noble, right, pure, lovely, admirable—think about such things"

Main Topics Covered in this Conversation:

• The double standard we live with (How we see beauty in others but struggle to see it in ourselves)
• The mental health impact of negative self-talk
• Why self-love is actually biblical (Mark 12:31)
• The science behind self-talk
• Physical health benefits of positive thinking
• Practical transformation steps
• Self-care as spiritual practice
• Reframe self-care as stewardship of God's temple, not selfishness
• Practical self-care ideas
• A weekly compassion challenge

Purchase my book, Your Worthy Body here

Episodes Discussed

My Arsenal to Fight and Overcome My Current Body Image Battles S20E15

I've Gained Perimenopause Weight. Why I'm Not Trying to Lose it. S20E16

Beyond Barbie-Style Self-Care: Transforming Your Nervous System's Response to Calling with Janice McWilliams S23E16

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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.

You are welcome in advance! This episode is a comprehensive guide to selecting, fitting, and purchasing athletic shoes based on your individual foot needs.

Key points discussed in this episode:

1. When It's Time for New Shoes ( Mileage Guidelines + Visual Inspection Method)
2. Types of Athletic Shoes
3. Finding the Right Fit for You
4. Foot Assessments
5. Smart Shopping Strategies
6. Pronation Patterns
7. Going Barefoot Thoughts
8. Budget-Friendly Options

Episode Links

BONUS: Laughs, pro tips, and cackling by the campfire with Amy and her friend Marni

Links Discussed

B.COMPLETE

REI.com

6pm.com

RunningWarehouse.com

Vivobarefoot.com

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GracedHealth.com
Instagram: @GracedHealth
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Have a question? Click here.

In this episode, we explore the concept of periodization - intentionally changing your workout routine for a specific period of time. As we enter summer, it's the perfect opportunity to consider how to adapt your fitness approach to match the season, your energy levels, and your lifestyle.

Things you'll hear in this episode:

1. What is Periodization?

2. Benefits of Periodization

3. Practical Approaches to Periodization

4. Seasonal Approach to Fitness

5. Cycle-Based Approach to Fitness

6. Summer Workout Ideas

Episode Discussed

How to slow the aging process with exercise with Pete McCall

Link Discussed

B.COMPLETE

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

Have a question? Click here.

In this episode, I welcome Stephanie Ravenscraft for an inspiring conversation about breaking free from others' expectations, embracing your true identity, and navigating life transitions with confidence. Stephanie shares her personal journey of transformation and offers practical advice for women who are experiencing major life changes, particularly the empty nest phase.

About Stephanie Ravenscraft

Stephanie is a life coach who helps women break free from external expectations and discover their authentic selves. After spending 20 years as a stay-at-home mom to three children, she now guides others through mindset shifts and personal transformations. She hosts her own podcast and offers coaching through her website, stephanieravenscraft.com.

You'll hear in this episode:

1. Advice for Embracing Change and New Seasons

2. How to Approach Empty Nesting with Purpose

3. Wisdom for Ditching Expectations and Instead Embracing Who God Created You to Be

4. Identity Beyond Motherhood

5. Discovering What Being Yourself Means to You

6. Stephanie's Own Healing Journey

Connect with Stephanie

https://www.stephanieravenscraft.com

Instagram: @ThrivingMosaic

Facebook: Stephanie Ravenscraft

YouTube: @StephanieRavenscraft

Sensitive Wrists? See the YouTube Short mentioned in the Age with Grace and Strength tip at the end of the episode here.

Join The Stronger Collective

Nourished Notes Bi-Weekly Newsletter

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

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