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Graced Health: Perimenopause and Menopause Wellness for Christian Women

Want to feel strong and well in your body — without the diet culture pressure? The Graced Health podcast is for Christ-centered women in perimenopause and menopause who want to feel capable, grounded, and at peace in their bodies — without all the noise.

Here you'll find practical, grace-filled guidance on strength training, nutrition, body image, and wellness — all rooted in faith and free from diet culture. No shame. No comparison. Just clarity, encouragement, and a voice of reason.

I'm Amy Connell, a NASM Certified Personal Trainer and Nutrition Coach who grew up in diet culture doing step aerobics in a thong leotard.

God called me into Graced Health after showing me there's a more peaceful, less obsessive way to care for my body — so I can do what He's called me to do.

New episodes drop every week, covering everything from strength training and menopause to intuitive eating and body stewardship — all through a grace-centered lens.

Ready to get started? Download my free guide: 30+ Non-Gym Ways to Improve Your Health for Women in Perimenopause and Menopause at https://www.gracedhealth.com/health

All Episodes

Graced Health: Perimenopause and Menopause Wellness for Christian Women

Why You're Sore All the Time (And What to Actually Do About It)

May 05, 2026 • Season 25 • Episode 8

0:00 | 24:35

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 between typical post-workout soreness and the chronic kind your body is flagging
7 super simple tips to help you feel better
The bigger-picture stuff (like how perimenopause/menopause genuinely changes your recovery timeline)
Why the goal isn't to overhaul everything — just to start somewhere

Reminder: We're talking about muscle soreness today, not sharp pain, joint pain, or anything that feels like injury. If that's you — please go see someone for help.

Episodes Discussed

Sleep: Simple ways to increase your sleep quality 😴 and quantity 🛌 with holistic sleep coach Morgan Adams

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

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

Rest and Recovery: "No days off" no more! Why recovery days are imperative.

Active Recovery: From RICE to PEACE & LOVE: Your Fastest Path to Recovery

Lifting Heavy: How to Lift Heavier Without Heavier Weights

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