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

Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond

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 identity
• The role of medication and therapy in faith-based healing
• How to regulate your nervous system in practical ways
• Why thriving isn’t about living on the mountaintop all the time
• How God doesn’t waste our pain—He redeems it for purpose

Connect with Carla:

• Website: carlaArges.com
• Podcast: Affirming Truth (available on all podcast platforms and YouTube)
• Bible App: Search for plans by Carla Arges

Learn More about Moving Forward Together

Apply by January 23

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond

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

Learn More about Moving Forward Together

Apply by January 23

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

Be Strong and Vibrant! Online Strength Training Course for Christian Women in Perimenopause and Beyond

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

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