Age Better with Barbara Hannah Grufferman: Recent Episodes
Barbara Hannah Grufferman
If you're like most of us who are over 45, you have a lot of questions about how to age better. Right? Award-winning author and host Barbara Hannah Grufferman will get those questions answered during age-positive conversations with some of the best experts in the world. If you are 45+, this podcast will be your go-to source to get the right information about style, sex, health, menopause, money, work, adult children, aging parents, and so much more. Just like she does with her books focusing on positive aging, Barbara will inspire you to love your age, whatever age you are! As she says in the trailer, "Join me on this journey. Hold my hand! It'll be so much more fun if we do it together!"
Low bone density or osteoporosis can wreak havoc with your bones, increasing your risk of fracturing if you fall. So, you want to do two things: 1) maintain or increase your bone density; and 2) practice balance and strength-training so you don’t fall to begin with. In this week’s episode, host Barbara Hannah Grufferman talks with Rebekah Rotstein who is a bone health expert and founder of ‘Buff Bones’, a medically approved system of movement that improves the health of joints and bones. Together, they cover a lot of ground with tons of useable information, including how to move to improve bone health, ways to actually increase bone density, the different kinds of tests that are available to assess bone health, and so much more. It’s a lively conversation between two women who are passionate about the importance of bone health over the lifespan, and are determined to get good information out there to as many people as possible by having chats like this.
Here are some key links to give you more information: Learn more about Rebekah Rotstein: https://buff-bones.com/about/the-story-of-buff-bones/ and Buff Bones: https://buff-bones.com What is the TBS Score? https://www.mayoclinic.org/medical-professionals/endocrinology/news/new-tools-to-predict-fracture-risk/mac-20430573 Bone Health & Osteoporosis Foundation ‘Be Bone Strong’ NYC Marathon Team: https://fundraisers.hakuapp.com/teams/bone-health-osteoporosis-foundation-1?partner=d20ecbe5ba974b483fd0
Connect with Barbara: Website: https://www.barbarahannahgrufferman.com Facebook: https://www.facebook.com/BarbaraHannahGruffermanAuthor Instagram: https://www.instagram.com/barbarahannahgrufferman/ Learn more about your ad choices. Visit megaphone.fm/adchoices
In this week’s episode of GRUFFtalk: How to Age Better, host Barbara Hannah Grufferman gives a masterclass in the power of choice, and how it can help you be on top of your game right now . . . while getting yourself ready to age better later. What you can expect to learn:
How the choices you make today impact you, as well as those around you
Embracing the Five Pillars of health, wellness, and aging better that are based on science and the input from some of the best experts in the world
The tools that will help you turn thought to action and action to habit
Understanding the ‘one habit to rule them all’
By following this simple plan, you’ll live better now and age better later . . . and isn’t that the goal? Connect with Barbara: Website: https://www.barbarahannahgrufferman.com Facebook: https://www.facebook.com/BarbaraHannahGruffermanAuthor Instagram: https://www.instagram.com/barbarahannahgrufferman/ Learn more about your ad choices. Visit megaphone.fm/adchoices
Weight loss is in the spotlight, thanks to the popularity of Ozempic and other medications that help people lose weight. But . . . there are more ways than this to get to your personal healthy weight. In this enlightening episode of GRUFFtalk: How to Age Better Podcast, host Barbara Hannah Grufferman sits down with Rachel Smith, an expert on obesity, longevity, and women's health and wellness. Together, they delve into the specific challenges and opportunities facing postmenopausal women in their quest to achieve a personal healthy weight. The conversation centers around four essential pillars: 1. What to Eat: Rachel guides us through the nuanced dietary needs of postmenopausal women, explaining how proper nutrition – with an emphasis on protein -- can bolster health and wellness at this stage of life. 2. How to Move: Exercise is essential for vitality and weight management. Barbara and Rachel discuss optimal exercise routines and activities that are both effective and sustainable for postmenopausal women. 3. What’s Your Emotional Connection to Food: An in-depth exploration into how emotions influence eating habits is discussed. Rachel talks through strategies for recognizing and addressing emotional triggers, fostering a healthier relationship with food. 4. Medications that Help Weight Loss: The conversation highlights specific medications, such as Ozempic, that can aid in weight loss. Rachel offers insights into how these medications work and how they can be part of a comprehensive weight management strategy for some people. Together, Barbara and Rachel weave these four pillars into an empowering narrative, sprinkled with personal insights, cultural considerations, and the latest research. They emphasize a holistic approach, blending the science of weight management with the personal experience of postmenopausal women. Whether you're facing this transition yourself, supporting a loved one, or simply seeking to understand more about this significant phase of women's lives, this episode is a must-listen.
KEY LINKS: Learn more about Rachel Smith and her work at Discover Health: https://www.discovermyhealth.com Tabata vs HIIT—What’s the Difference?: https://health.clevelandclinic.org/tabata-vs-hiit-whats-the-difference/ Rachel Smith’s Article on Intermittent Fasting: https://www.healio.com/news/primary-care/20230713/a-look-at-intermittent-fasting-a-potential-strategy-for-patients-with-obesity Earlier Episode of GRUFFtalk Focusing on ‘Protein Timing’: https://podcasts.apple.com/us/podcast/grufftalk-how-to-age-better-with-barbara-hannah-grufferman/id1623436268?i=1000603125207 The Whole Body Reset: https://www.amazon.com/Whole-Body-Reset-Weight-Loss-Optimum/dp/1982160128 The Importance of Protein for Postmenopausal Women: https://www.fitnessinmenopause.com/blog/menopause-menu-protein-and-menopause What is Ozempic? https://health.ucdavis.edu/blog/cultivating-health/ozempic-for-weight-loss-does-it-work-and-what-do-experts-recommend/2023/07
Connect with Barbara: Website: https://www.barbarahannahgrufferman.com Facebook: https://www.facebook.com/BarbaraHannahGruffermanAuthor Instagram: https://www.instagram.com/barbarahannahgrufferman/ Learn more about your ad choices. Visit megaphone.fm/adchoices
Welcome to GRUFFtalk where each week we take a deep dive into all the ways we can feel better, look better, live better, and age better. This week host Barbara Hannah Grufferman talks with an incredible woman who had a busy life as a wife and mother, and a full career as a lawyer -- and then in 2012 was diagnosed with leukemia. She had every right and reason to put that proverbial blanket over her head and stay there. Instead, what she did with this diagnosis was . . . well . . . pretty incredible. I think her story will resonate and motivate all of you to seize every single day to help make life here on earth . . . and especially in our oceans . . . much, much better. Lynne Fletcher O’Brien’s career over the past thirty years has been primarily in health care in the private, public and non-profit sector. As a lawyer, health care and patient advocate and cancer survivor, her work most recently was with then-Vice President Biden’s Cancer Moonshot program. Four years ago, Lynne formed ‘Line in the Sand’ combining all of her passions – her love of the ocean and water sports and her commitment to help cure cancer and to preserve the oceans. Lynne found many women were not participating in the activities they love because they could not find swimwear that looked good and that they could wear comfortably and confidently around others while simultaneously protecting themselves from the sun. ‘Line in the Sand’ is a line of high end active/waterwear and edited accessories that take a stand for empowering women and the planet. UV swim leggings and sun tops are made from recycled materials and 100% of the profits go to cancer and ocean organizations. KEY LINKS: Learn More About Lynne and ‘Line in the Sand’: www.lineinthesand.com Article About ‘Line in the Sand’ in Oprah magazine: https://www.oprahdaily.com/style/a43431957/adams-style-sheet-swimsuits/ Article in Katie Couric’s Daily Newsletter: https://katiecouric.com/shopping/style/best-vacation-outfits-resortwear/?utm_source=Sailthru&utm_medium=email&utm_campaign=WUC_Tuesday&utm_term=all_users A Few of the Not-for-Profit Organizations that are Supported By ‘Line in the Sand’: Sea Legacy: https://www.sealegacy.org/ Leukemia & Lymphoma Society (LLS): www.lls.org Connect with Barbara: Website: https://www.barbarahannahgrufferman.com Facebook: https://www.facebook.com/BarbaraHannahGruffermanAuthor Instagram: https://www.instagram.com/barbarahannahgrufferman/ Learn more about your ad choices. Visit megaphone.fm/adchoices
Can hormone therapy cause dementia? Hormone Therapy (HT) is under the spotlight this month. Considered the ‘gold standard’ for many women to treat myriad menopause symptoms, as well as help mitigate some of the long-term health issues caused by menopause, a new study attempts to create a connection between that hormone therapy and an increased risk of dementia. But many experts are shedding some doubt on the study, especially when compared with earlier research. It's confusing and concerning! GRUFFtalk host Barbara Hannah Grufferman has a short but detailed discussion with Dr. Margaret Nachtigall about what the study tells us, what some of the weak points are, how the findings compare to previous research, and most importantly . . . what the current recommendation is. Here are some important links that are referenced in this episode: New York Times Article About the New Research (note: may include a paywall to read): https://www.nytimes.com/2023/07/10/well/live/hormone-therapy-menopause-dementia-alzheimers.html CNN Article About the New Research: https://www.cnn.com/2023/06/28/health/hrt-dementia-risk-wellness/index.html Dr Lisa Mosconi (Expert on Brain Health) TedTalk: https://www.ted.com/talks/lisa_mosconi_how_menopause_affects_the_brain?utm_campaign=tedspread&utm_medium=referral&utm_source=tedcomshare Past Episodes of GRUFFtalk focusing on brain health: Your Brain on Menopause with Dr. Margaret Nachtigall: https://podcasts.apple.com/us/podcast/grufftalk-how-to-age-better-with-barbara-hannah-grufferman/id1623436268?i=1000585467956 Seven Small Steps to a Better Brain: https://podcasts.apple.com/us/podcast/grufftalk-how-to-age-better-with-barbara-hannah-grufferman/id1623436268?i=1000567955786 Connect with Barbara Hannah Grufferman: Website: https://www.barbarahannahgrufferman.com Facebook: https://www.facebook.com/BarbaraHannahGruffermanAuthor Instagram: https://www.instagram.com/barbarahannahgrufferman/ Learn more about your ad choices. Visit megaphone.fm/adchoices
In this week’s episode of GRUFFtalk: How to Age Better, host Barbara Hannah Grufferman takes a deep dive into the amazing world of the skin microbiome with renowned dermatologist, TV personality, and author, Dr. Doris Day. Together they uncover the secrets to healthy, glowing skin as we discuss the ins and outs of the skin's microbial ecosystem: from understanding the influence of the skin microbiome on various skin conditions to exploring effective strategies for maintaining a balanced and thriving microbiome. But they also delve into eating the right foods, how external influencers (pollution, stress, and so on) can impact skin, and Dr. Day shares why she’s such a big believer in intermittent fasting. Your skin will definitely thank you for tuning in to this episode! Key Links: Learn more about Dr. Doris Day: Website: https://dorisdaymd.com New Book—“Rebooting the Biome”: https://www.amazon.com/Rebooting-Biome-Properly-Skincare-Ingredient/dp/1990830196/ref=sr_1_1?crid=3GHGUKYM6HJOS&keywords=reboot+your+biome&qid=1689713613&sprefix=reboot+your+biome%2Caps%2C75&sr=8-1 The Role of Retinol: https://www.harpersbazaar.com/beauty/skin-care/a42749388/retinol-for-skin-care-wrinkles-acne-explained/ What is the Mtor Signaling Pathway? https://www.news-medical.net/life-sciences/What-is-the-mTOR-Signaling-Pathway.aspx Intermittent Fasting 101: https://www.healthline.com/nutrition/intermittent-fasting-guide Can Metformin Extend the Healthspan and Lifespan?: https://fortune.com/well/2023/05/04/metformin-anti-aging-longevity-risks-side-effects/# Understanding Exosomes: https://www.allure.com/story/exosome-therapy-for-skin-review#:~:text=Exosome%20therapy%20allows%20new%20exosomes,%2C%20strengthen%2C%20and%20rejuvenate%20skin. Past Episodes with Dr. Doris Day: Hair Loss: https://podcasts.apple.com/us/podcast/grufftalk-how-to-age-better-with-barbara-hannah-grufferman/id1623436268?i=1000577771641 Have questions or comments? Or maybe you have an idea for a topic or a guest you would like to see on the show? Email Barbara at grufftalkpodcast@gmail.com or connect with her on social media: Website: https://www.barbarahannahgrufferman.com Facebook: https://www.facebook.com/BarbaraHannahGruffermanAuthor Instagram: https://www.instagram.com/barb arahannahgrufferman/ Learn more about your ad choices. Visit megaphone.fm/adchoices
GRUFFtalk host Barbara Hannah Grufferman has appeared on all the daytime talk shows, like Good Morning America, the Today Show, CBS Morning Show, The Doctors, The Talk, and not too long ago, Live with Kelly and Ryan. In this episode of GRUFFtalk, Barbara shares the 10 things she shared with the ‘Live with Kelly and Ryan’ audience to help them feel beautiful and age better. Many of the tips come straight out of her last book, “Love Your Age: The Small-Step Solution to a Better, Longer, Happier Life” (for more info on the book, see the link below). Thanks for listening! Connect with Barbara: Books: https://www.barbarahannahgrufferman.com/books/ Website: https://www.barbarahannahgrufferman.com Facebook: https://www.facebook.com/BarbaraHannahGruffermanAuthor Instagram: https://www.instagram.com/barbarahannahgrufferman/ Learn more about your ad choices. Visit megaphone.fm/adchoices
This is a replay of a conversation I had in June 2022. It’s all about grief. What it is, how it affects you, and how to manage it. The expert guest is an associate professor of psychology at the University of Arizona. Her focus is on the physical and emotional responses we experience in grief, yearning and isolation. Dr. Mary France O’Connor is also the author of The Grieving Brain: The Science of How We Learn From Love and Loss. Grieving the loss of a loved one is a process people seldomly bring up. It’s uncomfortable, it’s painful and something terribly personal. When my mother passed away in July 2021, I was left trying to hold all the pieces but my body seemed to be falling apart. A friend shared with me that although grief never goes away, it does get softer. After an overwhelming response to a social media post about grieving the loss of my mother, I wanted to better understand how grief affects our minds, bodies, and lives. Dr. O’Connor heads the grief loss and social stress labs at University of Arizona and literally wrote the book on how grieving impacts the brain. She shares her expert opinions and research on how we can better process the feelings and process of grieving, not just for ourselves but also for others. Sadly, many of us are never told how to go through the grieving process. Losing someone you love is more than their absence. It’s a loss of identity, habits and traditions that affect you emotionally and physically as well. This episode is an excellent start for those of us that don’t feel prepared to grieve and feel at a loss on how to comfort someone through their grieving process.
Learn more about Dr. O’Connor here: Website: https://maryfrancesoconnor.org Connect with Barbara Hannah Grufferman: Website: https://www.barbarahannahgrufferman.com Facebook: https://www.facebook.com/BarbaraHannahGruffermanAuthor Instagram: https://www.instagram.com/barbarahannahgrufferman/ Learn more about your ad choices. Visit megaphone.fm/adchoices
“Breathe with your nose. Breathe low. Breathe slow.” Patrick McKeown, founder of Oxygen Advantage Listen to the conversation host Barbara Hannah Grufferman had with the founder of Oxygen Advantage, best-selling author, and one of the world’s leading authorities on sleep and breathing, Patrick McKeown. You’ll learn how you may be a ‘dysfunctional breather’ and what you can do to become a ‘functional breather’ to ease anxiety, lessen stress, build your immune system, lower your blood pressure, sleep better, and so much more. Patrick explains how the simple act of breathing – when done correctly – can improve your health and change your life. Patrick McKeown is one of the world’s leading experts on breathing and sleep. Over the last 20 years, he has coached thousands of people to breathe better, to improve their health, mental focus, and sports performance. He has authored bestselling books including Asthma Free Naturally, Close Your Mouth, The Oxygen Advantage, The Breathing Cure, and most recently Atomic Focus and his research is published in journals including the Journal of Clinical Medicine. He is a fellow of the Royal Society of Biology in the UK for his contribution to the fields of breathing and sleep medicine. Patrick is founder of Buteyko Clinic International, the largest Buteyko Breathing Clinic in the world. In 2014, he created his own science-backed breathwork training program, Oxygen Advantage®, which continues to develop in line with his clinical experience as a breathing coach, and with the latest scientific research. He has trained thousands of breathing instructors in both methods. His work extends to the development of several patented products that support the practice of optimal breathing in adults and children. These include MyoTape, the only lip tape that does not cover the mouth. A regular guest at speaker events, and on popular health and fitness podcasts, Patrick has been featured by TedX, and by online publications including USA Today, MindBodyGreen and Men’s Health. He is passionate about conveying the importance of breath therapy in traditional healthcare and sports coaching. And he is committed to communicating his knowledge, and breaking down barriers that prevent an accessible, holistic, empowering approach to wellbeing and performance. Connect with Patrick McKeown Website: Oxygen Advantage: https://oxygenadvantage.com Book: The Breathing Cure Tedx Talk on YouTube: https://youtu.be/mBqGS-vEIs0 Connect with Barbara: Connect with Barbara Hannah Grufferman: Website: https://www.barbarahannahgrufferman.com Facebook: https://www.facebook.com/BarbaraHannahGruffermanAuthor Instagram: https://www.instagram.com/barbarahannahgrufferman/ Learn more about your ad choices. Visit megaphone.fm/adchoices
This week, host Barbara Hannah Grufferman is joined by Dr. Jordan Metzl, Sports Medicine Physician at the Hospital for Special Surgery (HSS) in NYC. Dr. Metzl is making his second appearance on GRUFFtalk: How to Age Better. A few months ago, he answered questions about how to keep knees strong and pain free . . . so you can keep moving (Episode 5: How to Keep Knees Strong) Today, Dr. Metzl answers questions from GRUFFtalk listeners, and explains why he believes moving more is the best medicine to not only stay healthy and age better, but can help ease pain. Here’s what you will learn from this episode:
1) What is ‘Movement Medicine’?
2) Best exercises to help ease the discomfort after hip or knee replacement surgery
3) How to fix arthritis in the foot with exercises, and specific treatments such as PRP (plasma-rich platelets) and stem cells
4) What is ‘piriformis syndrome’ and can it be cured?
5) Dealing with pain from sciatica
6) What are the best supplements for healthy joints?
7) How to ease back into exercising after major surgery
8) Most effective movements for lower back pain
With a practice of more than 20,000 patients, Dr. Metzl is widely known for his passion for sports medicine and fitness. In addition to his busy medical practices in New York City and Stamford, Connecticut, Dr. Metzl is the author of the bestselling titles Running Strong, The Exercise Cure, and Athlete’s Book of Home Remedies. He created the Ironstrength Workout, a functional fitness program for improved performance and injury prevention that he teaches in fitness venues throughout the country. The workout is featured free online where it has been performed by millions of people around the world. Resources: 9-Minute Workout: https://static01.nyt.com/packages/pdf/health/strength-training-chart-r5.pdf Ironstrength Workout Online: https://drjordanmetzl.com/ironstrength-workout/ Dr. Metzl’s Website: https://drjordanmetzl.com Connect with Barbara Hannah Grufferman: Website: https://www.barbarahannahgrufferman.com Facebook: https://www.facebook.com/BarbaraHannahGruffermanAuthor Instagram: https://www.instagram.com/barbarahannahgrufferman/ Learn more about your ad choices. Visit megaphone.fm/adchoices
Host Barbara Hannah Grufferman is a research junkie and a few weeks ago she came across a new study stating that if one or both partners in a relationship avoids tough conversations about tough things, it could create emotional distress, bad feelings about their relationship, chronic inflammation, and negatively affect their immune systems. Yes, bad communication skills between partners is not only one of the top ten causes of divorce, but it can also wreak havoc with your health. The good news here, though, is this is fixable! The guest today is the lead author of a study showing that when committed couples communicate with each other in negative ways – even something as innocuous-seeming as rolling your eyes -- both partners – and women in particular – suffer emotionally and their immune systems deteriorate, affecting overall health and wellbeing, and happiness. This topic really deserves your attention because there are steps everyone can take to try to fix the most common communication challenges . Dr. Rosie Shrout is an Assistant Professor of Human Development and Family Science at Purdue University. She also leads the Relationships & Health Lab and her primary focus in studying how stress affects couples’ relationships and overall health. In this episode, Barbara and Dr. Shrout discuss: • communication tactics that kill relationships • what happens to the body when tough topics are swept under the rug • how eyerolling and other subtle forms of communication can impact relationships • best tips to get your relationship back on track More information about Dr. Rosie Shrout: Follow on Twitter: https://twitter.com/RosieShrout Academic Profile: https://hhs.purdue.edu/directory/rosie-shrout/ Articles: https://www.newswise.com/articles/negative-marital-communications-leave-literal-figurative-wounds?sc=dwhn&user=10024489 https://theconversation.com/amp/marriage-provides-health-benefits-and-heres-why-190731 https://theconversation.com/stress-is-contagious-in-relationships-heres-what-you-can-do-to-support-your-partner-and-boost-your-own-health-during-the-holidays-and-beyond-173071 Connect with Barbara Hannah Grufferman: Website: https://www.barbarahannahgrufferman.com Instagram: @Barbara Hannah Grufferman Facebook: @BarbaraHannahGruffermanAuthor Learn more about your ad choices. Visit megaphone.fm/adchoices
In this episode, host Barbara Hannah Grufferman reviews 10 key measurements that will improve your health and help you age better. What is discussed in this episode: 10 Measurements Essential to Our Well-Being as We Age Height: It’s normal to lose half inch of height per decade after 40, but you want to keep an eye on your height as an early indicator of bone loss or other bone related health concerns. Waist size: Don’t let visceral fat get out of control. Your waist size is an indicator of many health issues that you want to avoid. Waist to hip ratio: To calculate your ratio take your waist measurement and divide by your hip measurement. A good number to aim for is 0.85. Daily steps: These are not off my list of measurements that matter. Aiming for 10,000 steps every day is good practice and makes sure you’re moving your body. Blood pressure: Know what your numbers are and what the ideal numbers should be for you and keep an eye on that number to make sure you’re avoiding hypertension and hypotension. Triglycerides: This number is a key indicator for potential cardiovascular disease. It’s a type of fat and you want to make sure you’re reviewing this number with your doctor. Cholesterol: Know your cholesterol numbers. Making sure your numbers are under 200 (for women) is a good benchmark. Resting heart rate: Between 60 and 100 beats per minute is considered to be normal, but getting your heart rate closer to 60 is better for optimal health. Blood sugar glucose level: Metabolic disease is a major problem in America and blood sugar glucose levels are a key indicator for diabetes and your body’s ability to use sugar. Vitamin D: The sunshine vitamin has a major role in bone health and osteoporosis. It also reduces the risk of other diseases and should be around 35. All the numbers mentioned in this episode are easily tracked, but it is important that you have the necessary conversations with your health care provider to discuss your personal health concerns and what your healthy ranges are. With new research being released, it’s important to not feel overwhelmed, but know that you can still rely on these 10 indicators to draw a picture of health for you. Connect with Barbara Hannah Grufferman: Website: https://www.barbarahannahgrufferman.com Instagram: @Barbara Hannah Grufferman Facebook: @BarbaraHannahGruffermanAuthor Learn more about your ad choices. Visit megaphone.fm/adchoices
Approximately 6,000 women reach menopause every day in the U.S. By 2025, there will be more than 50 million postmenopausal women in this country and more than 1.1 billion worldwide. Meanwhile, millions more women in their 40s will just be getting started. With women reaching menopause at an average age of 51, most of us will spend decades of our lives in post-menopause. A growing body of research indicates that the lifestyle choices women make in the first ten years after menopause can have a tremendous impact on their quality of life in the decades that follow. This is a precious window of opportunity that women can use to set themselves up for many healthy years to come — or not. Why the focus on postmenopause? Because women’s bodies are drastically different after menopause. To talk through all of these changes, host Barbara Hannah Grufferman welcomed Dr. Margaret Nachtigall, who is a board-certified reproductive endocrinologist at NYU Langone Health, to talk about 5 key changes that happen, why they are happening, and what you can do to mitigate some of the risks that are involved with these changes. The biggest changes that occur after menopause take place in:
your brain
your heart
your bones
your vagina
your waistline
Dr. Margaret and Barbara talk through all of these changes and offer tips on how best to mitigate your risks. Learn more: Menopause Cheat Sheet newsletter: http://www.menopausecheatsheet.com Connect with Barbara Hannah Grufferman: Website: https://www.barbarahannahgrufferman.com Instagram @Barbara Hannah Grufferman Facebook @BarbaraHannahGruffermanAuthor Learn more about your ad choices. Visit megaphone.fm/adchoices
Sleep is a critical tool to help you age better, but it isn’t always easy to get enough sleep or quality sleep, especially if you’re going through menopause or are postmenopausal. Host Barbara Hannah Grufferman talks with a leading voice behind the science of sleep and specifically its strong connection to common and chronic diseases. For example, experts now know that quality sleep can help lower your risk of dementia, and new research shows that your heart can be negatively affected by sleep deprivation. In today’s episode, you’ll learn more about why sleep is so important to age better and to your overall health, and how to get better sleep with a few simple steps. Dr. Azizi Seixas is an Associate Professor of Behavioral Health and Psychology at the Miller School of Medicine at the University of Miami, and is also the Founding Director of The Media and Innovation Laboratory, and Associate Director of The Center for Translational Sleep and Circadian Sciences. Dr. Seixas is one of the world’s most recognized voices in sleep health and the critical connection between sleep and chronic disease. For more information about the Media and Innovation Lab: https://med.miami.edu/programs/mil Learn more about your ad choices. Visit megaphone.fm/adchoices
GRUFFtalk host Barbara Hannah Grufferman spent time chatting with the charming and upbeat Carmindy Bowyer, a New York-based editorial makeup artist, beauty and lifestyle expert, TV personality, and author of four books, with over 30 years of experience of making people feel positively good about themselves. For over 10 years, millions of viewers counted on Carmindy to teach them her insider makeup tips and tricks on TLC’s hit show “What Not To Wear”, but what really inspired her viewers was her confidence-boosting attitude and how she taught people to see their unique beauty and stop negative commentary going on in their heads. On that show, and in her books, Carmindy has shown that all people, of all ages, skin tones, with all different types of features . . . have the right to love themselves. Some of the things you’ll learn from this episode:
Best makeup tips to make your eyes look amazing
How to get a radiant glow at any age
If, how, and when you should use powder to set makeup
The right products to use on postmenopausal skin
Carmindy’s famous “5 Minute Makeup” look
Connect with Carmindy: Instagram: CarmindyBeauty TikTok: Carmindy_Beauty Website: CarmindyBeauty Learn more about your ad choices. Visit megaphone.fm/adchoices
Host Barbara Hannah Grufferman shares a few details about running the recent New York City Marathon on Nov. 6th, 2022. Guest Mary Newell, a retired clinical psychologist, started running at 55 and now at 72, has run so many marathons and ultramarathons that she often loses track. In this episode you’ll find out what motivated Mary and Barbara to start running, why they started running marathons, and why they both think everyone should consider starting a program . . . whatever your age. Connect with Barbara: Love Your Age: The Small-Step Solution to a Better, Longer, Happier Life Barbara Hannah Grufferman website Instagram @Barbara Hannah Grufferman Facebook @BarbaraHannahGruffermanAuthor Learn more about your ad choices. Visit megaphone.fm/adchoices
In this episode of GRUFFtalk, host Barbara Hannah Grufferman welcomes Dr. Margaret Nachtigall to the show to talk through the latest research about how hot flashes can contribute to dementia and other forms of cognitive functioning issues, and the steps women can take to mitigate the risks. This episode is a follow-up to a recent episode (Episode 24) where they discussed the connection between hot flashes and the risk of developing cardiovascular disease, based on the latest research from the North American Menopause Society (NAMS). They also review other new research that women in midlife should know about. Dr. Margaret is a reproductive endocrinologist at NYU Langone Health and is the Medical Director of Menopause Cheat Sheet, a free weekly newsletter Barbara and Dr. Margaret publish in partnership to help women navigate life before, during, and after menopause. Connect with Barbara: Love Your Age: The Small-Step Solution to a Better, Longer, Happier Life Barbara Hannah Grufferman website Instagram @Barbara Hannah Grufferman Facebook @BarbaraHannahGruffermanAuthor Learn more about your ad choices. Visit megaphone.fm/adchoices
In this episode of GRUFFtalk: How to Age Better, host Barbara Hannah Grufferman picks up from where she left off last week and takes a deep dive into some of the most common challenges women face when trying to resurrect their sex lives in midlife. Barbara explores the concept of finding your erotic space and offers tips she learned from the world-renowned relationship therapist Esther Perel about how to find the space and time to foster your erotic self. What would you like to see explored on future episodes of GRUFFtalk? Send us an email at grufftalkpodcast@gmail.com. Thanks for listening and please subscribe! Connect with Barbara: Love Your Age: The Small-Step Solution to a Better, Longer, Happier Life Barbara Hannah Grufferman website Instagram @Barbara Hannah Grufferman Facebook @BarbaraHannahGruffermanAuthor Learn more about your ad choices. Visit megaphone.fm/adchoices
In this episode, host Barbara Hannah Grufferman shares what she learned from interviewing the world-famous relationship expert, Esther Perel, about how to reignite your sex life by just making a few simple shifts in how you think about your body, your relationships, and sex. Esther Perel is the author of the best-selling book, Mating in Captivity, which Barbara has been recommending to her readers and listeners for over ten years. According to Esther, a key expert Barbara interviewed for her chapter on sex in The Best of Everything After 50, it's all about the willingness to engage, which can lead to desire, which often leads to arousal, which brings you to the experience. Couples who have a good sex thing going -- even after many years of being together or if they've just started dating -- take time to figure out what they need to do to make it happen. Whatever it is, they know what it takes to make the transition from the work or domestic life to the erotic life, and they make planning a huge part of the erotic journey. This can be especially challenging for couples who have been together for a while, causing things to get a bit stale in the bedroom. Add to the mix the negative sexual impact many common drugs (for cholesterol, hypertension, and so on) can have on the libido of both men and women, the physical complaints women often have during and after menopause (dryness) which can make sex less comfortable, and the constant stream of externals such as jobs, children, parents and so on. It's not exactly conducive to swinging from chandeliers. But, according to Esther, there are ways to get your sex life back on track. Tune in to Part 1 of “Better Sex at Any Age” today and stay tuned for Part 2 next week. Connect with Barbara: Love Your Age: The Small-Step Solution to a Better, Longer, Happier Life Barbara Hannah Grufferman website Instagram @Barbara Hannah Grufferman Facebook @BarbaraHannahGruffermanAuthor Learn more about your ad choices. Visit megaphone.fm/adchoices
1 in 9 perimenopausal women in the 45-64 age group will develop heart disease. That’s a scary thought and one that may leave you wondering what you need to know about menopause and heart health. I was unprepared for the impact menopause had on my heart. I developed a non-life-threatening heart issue and vowed to never let heart disease be the cause of my premature demise. I ramped up my workouts and reassessed how I was managing stress, eating, and sleeping. In this episode, Dr. Margaret Nachtigall is walking us through the importance of heart health and its relation to menopause. We talk about modifying risk factors, as well as keeping an open mind about talking your healthcare provider to see if estrogen is right for you. Dr. Nachtigall is a board-certified Reproductive Endocrinologist at New York University Medical Center. She is also the Medical Director of Menopause Cheat Sheet, a free newsletter just for you that we publish together to help women navigate life before, during and after menopausal changes. Modify Your Risk Factors Although cardiovascular disease is a serious problem, there are actions we can take that are within our control. You can choose to eat healthier and get plenty of sleep. Exercise is also important to maintain a healthy heart. Dr. Nachtigall’s favorites are not smoking or drinking too much. One of the most important actions, which is often forgotten, is managing stress. “… My point is, estrogen is not right for everyone, but it is right for many individuals.” Dr. Margaret Nachtigall Estrogen Isn’t the Right Choice for Everyone Dr. Nachtigall points out that while starting estrogen early can have health benefits, it isn’t right for everyone. It’s important to speak with your healthcare provider about what your symptoms and risk factors are to determine what’s best for you. Timing is critical if you consider starting estrogen. There are significant benefits to starting hormone therapy early on in menopause. Dr. Margaret Nachtigall Takeaways:
Try your best to reverse your risk factors
Eat healthy and sleep well
Discuss what your particular risks are for hormone therapy with your healthcare provider
"A lot of the symptoms that we attribute to menopause may also contribute to having an increase in heart disease." -Dr. Nachtigall Your healthcare provider will assess your risk factors and may do some testing. Risk factors may include abnormal lipid profiles. It’s also important to look at your cholesterol breakdown (total cholesterol, HDL, LDL). Other risk factors include obesity, smoking, stress, depression, inactivity, family history, inflammatory conditions, or chronic illnesses. Remember, estrogen may not be for everyone, but can provide benefits for many individuals. Connect with Dr. Nachtigall Website: https://www.drnachtigall.com/ Sign up for our free monthly newsletter here: Menopause Cheat Sheet: http://www.menopausecheatsheet.com/ Connect with Barbara: Love Your Age: The Small-Step Solution to a Better, Longer, Happier Life Barbara Hannah Grufferman website Instagram @Barbara Hannah Grufferman Facebook @BarbaraHannahGruffermanAuthor Learn more about your ad choices. Visit megaphone.fm/adchoices
Isn’t it amazing that even in 2022 that part of what makes us human, a normal biological experience such as menopause, is still considered taboo and embarrassing to speak about? More than half of the Earth’s population is destined to experience it, yet we quietly sweep the entire experience and all of the uncomfortable (but treatable) symptoms under the rug as if they’re not even happening. Stacy London from the iconic show, What Not to Wear, is joining me today and she absolutely wants to talk about menopause. She’s been speaking up and speaking out about it and is on a mission to change the narrative around menopause so that more women can be prepared for the physical and emotional changes, and don’t feel so caught off guard. “What we are coming to at this stage of life is a tsunami of issues that are both biological, physiological, and cultural.” -Stacy London Stacy’s personal menopause journey When you think life is falling apart, but it turns out you’re actually perimenopausal and no one ever prepared you for it, so you sit quietly in agony and shame. Blaming aging, but never looking at the hormonal changes going on. Stacy’s menopause journey is so similar to others, but she wants women to also understand it’s not one size fits all. What’s getting unpacked in this conversation with Stacy:
Why menopause is still considered taboo
Educating people about menopause early on in layman’s terms
Business of menopause in the workplace
The connection of menopause and signs of aging being overlooked
Taking over the State of Menopause
“This is a question of identity, and loss of identity is very scary, and it is a crisis of confidence that I don’t want to minimize.” -Stacy London This conversation needs to be brought up until we see real changes. As Stacy mentions, menopause as it is now, is a crisis of confidence because of the lack of support, lack of education, and lack of resources and even legislation for women experiencing it. I love everything that Stacy is doing to leverage her platform, focus her messaging and products from her company on giving people agency of choice. If you’re experiencing any signs of menopause, it’s important to speak with your health care professional and seek out as many resources as you can. Stacy’s 3 Takeaways:
Menopause is not an ending, it’s a transition
Menopause feels hard, but it’s not hopeless
Be accepting of all of the phases you go through
If you’d like to submit your questions for a future episode, send an email to grufftalkpodcast@gmail.com Connect with Stacy: Website: https://stateofmenopause.com/ Instagram: https://www.instagram.com/stacylondonreal/ Connect with Barbara: Love Your Age: The Small-Step Solution to a Better, Longer, Happier Life Website: https://www.barbarahannahgrufferman.com/ Instagram: https://www.instagram.com/barbarahannahgrufferman/ Facebook: https://www.facebook.com/BarbaraHannahGruffermanAuthor/ Learn more about your ad choices. Visit megaphone.fm/adchoices
There are so many things to consider when your plan is to age better, age stronger, and age healthier. It’s a mindset shift knowing that your best years are not behind you as you age, but that you are still creating your best years ahead. Awareness is key for the success of your plan. In this episode I share 3 plus things you’ll want to know to help you age better. I share my recent scare with a fall while running alone on a trail. What scared me about my fall wasn’t being alone on the trail or getting scuffed up and a little bloody. It was the fear of broken bones and sprains. I share my story to remind you of the dangers and fear of falling as we age. Spoiler alert, I am perfectly fine, but there is a reason I am a board member with the Bone Health & Osteoporosis Foundation 9 years and still going. Other topics in this episode: Exactly what type of physical activity leads to better longevity There are so many options for physical activity to do and try for better health. I discuss the results of a recent study published in the British Journal of Sports Medicine that reveals two types of exercise associated with lower mortality risk, and the exact prescription they recommend. What I believe to be important once you have a physical routine in place is that you also reassess your routine every year or two. The way I trained my body at ages 50, 55, and 65 are all different. “Contrary to what people may think about slowing down or easing up a little bit as we get older, it’s really the reverse that is true and should be the goal. As we get older, we really need to work a bit harder.” How lack of sleep is creating more problems as we age When you were a child you probably heard, “a growing child needs their sleep.” Well, turns out we never outgrow the need for sleep. Many health experts consider sleep to be the 3rd pillar of health and wellbeing. I share a study that reveals why you can no longer skip sleep during the week and just “catch up” over the weekend. Consistent sleep for at least 7-8 hours a night is ideal, but you should really listen to what your body is asking for. “Catching up on sleep does not reverse the effects of sleep disruption” The one exercise every woman around menopause must do daily This 3rd research study is a big one for women. Whether you’re approaching menopause, going through menopause, or just coming out of it, this is an exercise everyone will need to make part of their daily routine. Your pelvic floor muscles have a pretty significant role in supporting your bladder, uterus and even your rectum. Childbirth can really weaken that pelvic floor given time, so we have to commit to finding a way to do this one move every day. A few more studies that we couldn’t leave out:
How your posture affects how quickly a pill gets to work
A study shows unborn baby’s reactions to mom eating kale and carrots
What’s better than chips for mental health
I really enjoy doing this kind of research and finding ways to make it easy to digest and use so that together we can age better, stronger, and healthier. If you’d like to submit your questions for a future episode, send an email to grufftalkpodcast@gmail.com Connect with Barbara: Love Your Age: The Small-Step Solution to a Better, Longer, Happier Life Website: https://www.barbarahannahgrufferman.com/ Instagram: https://www.instagram.com/barbarahannahgrufferman/ Facebook: https://www.facebook.com/BarbaraHannahGruffermanAuthor/ Learn more about your ad choices. Visit megaphone.fm/adchoices
Walking is one of the most popular forms of exercise across the world. It’s practically free, it doesn’t require expensive equipment, and it’s generally safe to do without any special skills. If you do nothing else for your health, there are tremendous benefits you can get from walking, including fighting inflammation. Joyce Shulman is joining me today to discuss the power of developing a walking practice to help you age better. I am blown away by some of the benefits we get from walking. Joyce is the Co-Founder and CEO of 99 Walks and the Founder of Jetti Fit, Nordic walk inspired walking poles used to take your workout outdoors and out of the gym. We discuss the surprising reasons why walking is so important for aging, how it combats loneliness, and how you can develop your own walking practice and stick to it. Why Walking Is So Important Mentally As simple as walking is as an activity and something we do in some capacity every day, a walking practice has the power to protect our mind and our cognitive function. Joyce shares how research shows that walking has been proven to increase creativity 60%. Sitting at your computer Googling solutions to your problems is not the most effective way to solve your problems. Walking 10 or 20 minutes has benefits that last long after your walk. It’s not only protecting your mind, it’s protecting you from dementia, boosting your creativity and improving your ability to problem solve. “Our brains are so powerful we have to give them the opportunity to work at their very best…” -Joyce Shulman Physical Benefits and Combating Loneliness You may just think of weight loss and cardio benefits associated with walking, but Joyce points out the research that supports all the ways walking helps to physically fend off some kinds of cancer, in addition to helping you maintain a healthy weight. Walking is almost a superpower form of exercise in that it not only has physical benefits, but it also has a powerful ability to activate hormone secretion such as serotonin, dopamine, and oxytocin. Oxytocin is the connection hormone that helps to ward off loneliness. Walking is perfect for groups and conflict resolution if you need to have difficult conversations. Tips to Start Walking and Sticking with It Joyce shares her best tips for how anyone can develop a walking practice regardless of where they’re starting from. If 5 minutes is all you can do, or 20 minutes feels good, the goal is to just get started no matter how small your goal seems to be. It’s about setting the intention and making time.
Set doable goals
Walk with a friend, make it fun
Plan a time for your walk and commit to showing up
“When you come in from a workout, just pause for a moment as you walk in the door and check in with yourself, because realizing the impact of the work that you just did, no matter what it is, that feeling is the feeling that you need to keep chasing, [...] but it’s no good if you don’t notice that you feel better.” -Joyce Shulman Joyce Shulman’s 3 Takeaways:
Every step counts even if it’s for 10 minutes
Schedule time for your walk and make yourself a priority
Tune into how you feel after walking and recognize how you feel better
If you’d like to submit your questions for a future episode, send an email to grufftalkpodcast@gmail.com Follow Joyce Schulman: Website: https://www.joyceshulman.com/ Instagram: https://www.instagram.com/joyce.r.shulman/ LinkedIn: https://www.linkedin.com/in/joyceshulman/ Check out Joyce’s Ted Talk: https://www.youtube.com/watch?v=sJlkAzoCWVI Check out Joyce’s Book, Walk Your Way Better: https://www.amazon.com/Walk-Your-Way-Better-Change/dp/1734257601 Connect with Barbara: Love Your Age: The Small-Step Solution to a Better, Longer, Happier Life Barbara Hannah Grufferman website Instagram @Barbara Hannah Grufferman Facebook @BarbaraHannahGruffermanAuthor Learn more about your ad choices. Visit megaphone.fm/adchoices
We all know that exercise is an important part of healthy living. It’s key in maintaining bone health too. Sometimes knowing is not enough. We have good intentions but can let regular exercise slide off the radar. This episode was recorded earlier when Bone Health and Osteoporosis Foundation CEO Claire Gill talked with me about how to get back on track with an exercise program. I shared how the “Be Bone Strong” team began and how you can join the team and be on your way to better bone health too. You’ve probably heard this part of my story, but to remind you, I was 50 when I ran my first marathon. My daughter and I were watching part of the NYC Marathon as it ran through our neighborhood, and she told me she wanted to cheer for me running IN the marathon sometime! I wasn’t sure how it would ever happen, but I said yes to the challenge. I began walking, then running. A year later, I was able to run in the NYC marathon! I’m excited to be training for number 15 with the Be Bone Strong team. Why does exercise help our bone health? Our bones are living tissue. They are the strongest when we are young adults and into our early 30’s when bone loss slowly begins. Women see more bone loss after menopause. There are many things you can do to prevent bone loss. Part of aging better is understanding how to take care of our bones and the muscles around them. Half of all women over the age of 50 will break a bone due to osteoporosis. Hear how to prevent being part of this statistic. The good news: what’s good for your bones is good for the rest of you too! Weight bearing exercises are best for promoting bone health. Walking, running, dancing, jumping are all things we can do anywhere, anytime. Resistance training is the second pillar that will give you a full body workout. You can use weights or do what I do and use your body and do things like squats, planks, and pushups. The third pillar is balance. We don’t often think of this, but it helps prevent falls, which lead to fractures. I outline 3 ways you can practice balance while doing everyday activities. Talk to your doctor. Your physician can help you create a plan that works for you, based on your body and overall health. Reassess every few years to make sure it’s still working for you. This has helped me stay on track and up to date as the medical community learns more about how to prevent bone loss helping us all stay strong as we age. Be on the Bone Strong Team The team is raising awareness and funds for the Bone Health and Osteoporosis Foundation. Everyone is welcome! It’s never too late. All of us can start where we are. If you haven’t been active, be sure to get the okay from your doctor. Move your body, even when you don’t feel like it. You’ll see how easy it can be when you decide to make this part of your every-day. Resources: Join the Bone Strong Team Exercise Videos Bone Health and Osteoporosis Foundation Resources Learn more about your ad choices. Visit megaphone.fm/adchoices
The thought of losing your memory and not being in your right mind is one of the scariest things I can think of. It is my biggest fear. After losing my grandmother to Alzheimer’s and seeing the impact of declining cognitive abilities, I am inspired to learn and do everything possible to maintain my memory and stay sharp. According to the Alzheimer’s Association, an estimated 6.5 million Americans aged 65 and older are living with Alzheimer’s in 2022. That figure is predicted to nearly double by 2050. (source) I read about today’s guest in a recent research study that was released explaining how a new wearable technology was successful in reversing short and long term memory loss. Dr. Robert Reinhart is a neuroscientist and assistant professor at Boston University’s College of Arts and Sciences and is the Director of the Cognitive & Clinical Neuroscience Laboratory. He earned his PhD from Vanderbilt University and is focused on understanding the fundamental brain mechanisms of human cognition. Robert is hard at work looking for ways to develop innovative therapeutics for people suffering with brain disorders. What’s Causing Memory Loss Breaking down the complexities of the brain at work that attribute to memory loss is literally a mini neuroscience class. Robert explains the neurobiological sources of memory loss relating to white matter, gray matter, brain cell volume deficits, and age-related changes in the receptors. The functional brain connectivity is the focus of Robert’s latest research which takes a bird’s eye view of the brain’s activity that connects various areas of the brain. Some of the brain networks being decoupled due to aging is what Robert’s research was charged to improve. Testing the Desynchronized Brain Hypothesis Robert’s lab took on their research with the goal of better understanding the synchronous waves of the brain. When two areas of the brain are not communicating effectively because they are out of sync, memory can sharply decline. The experiment for this procedure involved people between the ages of 65 and 88 with normal cognitive levels for their age. The wearable technology looked more like a swimmer’s cap with electrodes attached. Participants of the study were treated for 20 minutes a day for four consecutive days. The wearable technology was used by Robert’s team to see where the “windows” of desynchronized brain activity were, and it would deliver an extremely weak electro current application to dial up or dial down those currents to get those areas in sync. This therapy is not to be confused with electroshock therapy or transcranial stimulation. This is brain modulation and is the equivalent of training those pathways and synchronization to keep that “window” of communication open between different areas of the brain. “You can learn so much in such a small, compressed amount of time when you’re truly inspired, so dial up your curiosity and get inspired.” -Dr. Robert Reinhart Robert Reinhart’s Takeaways:
Prevention with diet and lifestyle changes is really key
Medical intervention is great if you are in need and the condition is too far along
If you’d like to submit your questions for a future episode, send an email to grufftalkpodcast@gmail.com Connect with Barbara: Love Your Age: The Small-Step Solution to a Better, Longer, Happier Life Barbara Hannah Grufferman website Instagram @Barbara Hannah Grufferman Facebook @BarbaraHannahGruffermanAuthor Learn more about your ad choices. Visit megaphone.fm/adchoices
The health benefits of cannabis and hemp plants have been gaining in popularity and support from both legislation and the medical community. The reports and research showing how CBD helps with pain management, inflammation, mental health, neurodegenerative disorders and more are abundant and clear. Janice Newell Bissex is a holistic cannabis practitioner that is joining me today to deep dive on all things cannabis and how it can be used to help us age better. Janice is a registered dietician, cookbook author, and nutritionist. Her journey exploring cannabis started when her dad, who suffered with severe pain from spinal fractures, found pain relief for the first time with cannabis. It was all the proof she needed to go deep into learning everything possible about it. In this episode we’re answering real questions and concerns about cannabis so you no longer have to wonder, but will have the information you need to make an informed decision. “It's promoting healing. It's not masking it, it's helping your body, your tissues heal.” -Janice Newell Bissex What is CBD? CBD is a cannabinoid in the cannabis and hemp plants that is much higher in the hemp plant. It has the potential to decrease agitation in Alzheimer’s patients and decrease those tangles in amyloid plaques. Cannabis Fun Fact: It wasn't made illegal because of medical or science reasons, it was political. 3 Common Reasons for CBD use:
Pain
Anxiety
Insomnia
Downside of CBD Various forms of cannabis have shown to be beneficial for things like menopause and bone health, but there are downsides to anything that sounds too good to be true. Janice explains how she’s found drug interactions with certain blood thinners. It doesn’t totally dismiss the use of CBD, but just means that you need to know when and how to use it safely and in what doses. Janice explains why you’ll want to be cautious using CBD if you have low blood pressure or known gastro issues. She also shares how vivid dreams and fatigue are side effects for some people, though not all. The big thing she warns to be careful with is THC, which will give you that “high” feeling. Microdosing THC however, according to Janice, can be super helpful. Cannabis Fun Fact: Cannabis has been used medicinally for 1000s of years. “CBD [...] is psychoactive because it affects the brain, but it's calming versus intoxicating” -Janice Newell Bissex Busting CBD Myths
CBD will get you stoned
Medicinal cannabis makes you tired
State laws about cannabis
Age group with biggest increase in cannabis use
Medical cannabis is addictive
Smoking cannabis increases risk of lung cancer
Cannabis Fun Fact: The government got a patent in 2003 on CBD as a neuro protectant and antioxidant. Janice Newell Bissex’s 3 Episode Takeaways:
Cannabis can help a LOT of people
When looking for CBD products, look for a COA (Certificate of Analysis)
You will not understand the benefits until you or someone you love experiences the relief cannabis offers.
Connect with Janice Newell Bissex Website Simple Guide to CBD Connect with Barbara: Love Your Age: The Small-Step Solution to a Better, Longer, Happier Life Barbara Hannah Grufferman website Instagram @Barbara Hannah Grufferman Facebook @BarbaraHannahGruffermanAuthor If you’d like to submit your questions for a future episode send and email to grufftalkpodcast@gmail.com Learn more about your ad choices. Visit megaphone.fm/adchoices
Hair loss is one of those issues men and women experience that can feel like the world is ending. We tend to place value on hair and make it part of our identity. It feels as much a part of you as your eyes, your ears, or your nose. Losing hair as you age is difficult for both men and women. It can lead to depression, social anxiety, and low self-esteem. Thinning hair and hair loss can really have psychological effects on us. Our guest today, Dr. Doris Day, points out the connection we make to feeling attractive and desired is hardwired into our DNA and related to our hair. Dr. Day is a board-certified dermatologist and professor that specializes in laser, cosmetic, surgical and aesthetic dermatology. She’s been featured on shows like Dr. Oz, Good Morning America, and Live with Kelly and Ryan, sharing her passion to change the field of aesthetic dermatology. Dr. Day is also the author of 3 books, Beyond Beautiful, Forget the Facelift, and 100 Questions and Answers about Acne. In today’s episode we’re talking about how to stop hair loss at any age and how to rejuvenate and have radiant skin at any age as well. I really enjoy these opportunities to bring subject matter experts to listeners of the show to get your questions answered. What You Need to Know About Hair Loss Dr. Doris is not only a medical practitioner and educator in the field of dermatology, she has 30+ years of experience to back up her knowledge and expertise when it comes to treating hair loss. As she explains, one of the trickiest things about hair loss is that not all hair loss is genetic or caused by disease. Stress can be a huge contributor to hair loss and hair thinning. As Dr. Day explains, stress can accelerate the aging of your hair and effect your hair growth cycles. “When you see that shedding, chances are your stressor was 3 to 4 months before that.” -Dr. Doris Day She covers three types of shedding you’ll want to be aware of: stress shedding, androgenetic shedding, and alopecia areata, which is an autoimmune response. Dr. Day really packs a lot of information into this episode on estrogens role in stopping hair loss, growing hair back and treatment options you may want to consider, along with tips for making your hair stronger. What Women Should Know About Their Skin at Any Age When it comes to aging and skin concerns, Dr. Day is a wealth of information. We’re constantly inundated with products making claims of youthful, healthy, glowing, radiating skin that sell dreams of looking forever young like some of your favorite celebrities, and it can be frustrating and confusing. What products should you be using? Which products actually work? What procedures are worth trying for real results? Dr. Day breaks down what the simplest skin care routine should consist of: cleanser, toner, vitamin C serum, and a sunscreen or moisturizer, in that order. Over the age of 50, she’s educating us all on the value of retinol, why you would want to use it, and what type of procedures get the results you’re looking for and how to get the best results. “You have to treat the source and understand it.” -Dr. Doris Day Dr. Doris Day’s 3 Episode Takeaways:
Look in mirror for what you love most about yourself
For hair, move your part, use volumizers and thickeners
For skin, it’s never too late for sun protection, and good hydration
If you’d like to submit your questions for a future episode, send an email to grufftalkpodcast@gmail.com Connect with Dr. Doris Day Website Published Books Connect with Barbara: Love Your Age: The Small-Step Solution to a Better, Longer, Happier Life Barbara Hannah Grufferman website Instagram @Barbara Hannah Grufferman Facebook @BarbaraHannahGruffermanAuthor Learn more about your ad choices. Visit megaphone.fm/adchoices
As we age. changes in our body, how we think, and how we view the world around us can be unsettling. We’ve been changing since birth but as we get to our 40s suddenly these changes get linked to the A-word and it gets scary and even embarrassing. Untalkable Mental Changes As we approach our 40s, 50s, and beyond there are so many things to be excited about and embrace, and there are also many things to adjust to that feel difficult and scary, especially when we’re afraid to bring them up with others. It’s easy to hide in shame and embarrassment, feeling like surely you’re the only one going through these kinds of changes, but in reality you aren’t the only one, and it’s not healthy to go through these phases of life alone and in silence. Becoming an empty nester can feel traumatic, and losing your hair can lead to depression if you’re not coping with the mental challenge of these untalkable changes. “You should never ever feel embarrassed or ashamed or uncomfortable or alone about any of these things. But sometimes we are and that's reality, and that's also okay.” -Barbara Grufferman Untalkable Physical Changes What makes change untalkable anyway? It’s the thing we can easily ignore because as long as we don’t say anything maybe no one will notice. When we’re talking about the untalkable we’re really talking about all the things that are easily associated with youth. For women, there is a lot of emphasis placed on our physical appearance throughout life, so when our breasts change shape and size and begin sagging more, our hair begins to thin and unwanted facial hair and acne begins to appear on our face, is feels detrimental to our confidence. “Women are put in a position of feeling embarrassed about their bodies, really all through life. It's so ridiculous, but also astounding.” -Yoko Ono Men and women alike struggle with losing things like their hearing, their memory, and vision. Something more embarrassing than losing your vision though is living in denial and running into a table you didn’t see right in front of you. In this episode I want to speak up for those of you struggling with some of these changes so we can tackle how you feel and so you don’t think of yourself as being the only one going through it. It’s worth repeating that the best way to have a more positive outlook on these things is to talk about them and know that it’s okay if you don’t feel okay. We all struggle together. Do you have something you want me to discuss next? Email me at grufftalkpodcast@gmail.com Connect with Barbara: Love Your Age: The Small-Step Solution to a Better, Longer, Happier Life Barbara Hannah Grufferman website Instagram @Barbara Hannah Grufferman Facebook @BarbaraHannahGruffermanAuthor Learn more about your ad choices. Visit megaphone.fm/adchoices
In case you haven’t been appreciative of your bone health lately, or perhaps you are beginning to suspect problems, let me sound the alarm and remind you how important bone health is at any age, especially around menopause for women. Dr. Margaret Nachtigall is answering your questions and giving us a run down on bone health, why it matters, and how to prevent future problems in this episode of our monthly ‘Menopause Cheat Sheet.’ Dr. Margaret is a board-certified Reproductive Endocrinologist at New York University Medical Center. She is also the Medical Director of Menopause Cheat Sheet, a free newsletter just for you that we publish together to help women navigate life before, during and after menopausal changes. New Vitamin D Study It feels irresponsible to have an entire episode dedicated to bone health without bringing up what I like to call, the little vitamin that could. You’re likely familiar with Vitamin D and all its benefits, but in this episode, we’re discussing a new study that claims it doesn’t do much to prevent fractures. While discussing the study that was brought to our attention by a GruffTalk listener, Dr. Margaret shares all the things this study doesn’t really address. Her review is a great example of how you too can review these medical studies and not assign more importance than appropriate. In the end, and after careful consideration, Dr. Margaret weighs in favor to continue her Vitamin D regimen for herself and her patients. Strong Bone Health Heading into Menopause If you weren’t aware of how important estrogen was to bone health before, you’ll be clear on how vital it is for bone growth and strength after this episode. Dr. Margaret explains how estrogen actually helps to lay down new bone. Women are most susceptible to increased bone loss within the first five years after menopause. Following the standard health advise serves best in preventing low estrogen, which ultimately translates to decreased bone loss, ample exercise, healthy dietary choices, minimize alcohol and no smoking. Dr. Margaret reveals who is more at risk for bone loss or osteoporosis. For every group of people at risk (vegans, menopausal women, and women that have amenorrhea due to low body weight), resistance training is a great solution and taking vitamin D is still highly recommended. Dr. Margaret’s Better Bone Health Take Away Reminders:
You will lose lots of bone during menopause
Get a bone density test sooner than later if you are high risk for osteoporosis
There are lots of low bone density treatments, but thinking preventative is the key
In this episode, we also discuss an official statement from the North American Menopause Society (NAMS) revealing how much the benefits outweigh any risk for certain groups of women around hormonal therapy for menopause. “Estrogen has been shown to be an amazing agent at helping us maintain our bone.” -Dr. Margaret Nachtigall Connect with Dr. Margaret Nachtigall Website Sign up for our free monthly newsletter here: Menopause Cheat Sheet Connect with Barbara: Love Your Age: The Small-Step Solution to a Better, Longer, Happier Life Barbara Hannah Grufferman website Instagram @Barbara Hannah Grufferman Facebook @BarbaraHannahGruffermanAuthor Learn more about your ad choices. Visit megaphone.fm/adchoices
The older we get the more out of hand the things we’ve accumulated in life tend to become. As kids move out and major life events happen such as weddings, funerals, graduations, and death creeps into the picture, before you know it, you’re left shuffling boxes and storage totes from one side of the garage to the other to make space for more things you probably don’t have a real use for. Life after 50 is certainly all about change, and I’ve experienced quite a few changes myself that have left me holding onto, and caring for, more things than I know what to do with. When we lose someone we love, it’s so hard to know what to do with the things that remind us of them. Losing my mother left me trying to figure out the pieces and brought me to today’s guest after a reader wrote in with the same concern. How can we better deal with life’s transitions and declutter the things we’re holding onto so our loved ones aren’t left holding this burden when we pass away? In this episode, the queen of organization herself, Julie Morgenstern, is helping us figure this one out. She’s published six bestselling books, has appeared on Oprah, the Today’s Show, and is an organization consultant and time management expert. What is the S.H.E.D. process and why is it so important? Julie breaks down the difference between decluttering and organization for us. While you are still occupying your space it’s important to have easy access to the things you most use and love. She also explains how eliminating things we don’t use gives us the energy and clarity we need to move forward. What is Swedish Death Cleaning and why would anyone do this? While this could probably use some rebranding, I promise it’s not as dark and grim as it sounds. Julie reveals how this cleaning method is about being thoughtful and intentional while making our belongings more manageable and valuable to the people we love. “I’m releasing to not give the burden of time or decision making to others…” -Julie Morgenstern 3 questions to consider when decluttering:
What is the time and emotional burden that you are going to leave to your loved ones if you don’t tackle this now?
What do you want people to know about you, or to see about you when you are gone?
Is everything in my home something that I use and love?
3 power takeaways to start shedding:
By purging and decluttering your life now, you’re giving a gift to yourself and to the people you love
Get started by identifying the 20% you use in every category in your home so that what remains are the things you really use and love.
Start small and tackle one category at a time. Do not go room by room, but stick to categories such as books, or pots and pans.
“You can't move forward, if you're stuck where you are.” -Julie Morgenstern
Check out the Swedish Death Cleaning book here: https://www.amazon.com/Gentle-Art-Swedish-Death-Cleaning/dp/1501173243/ref=tmm_hrd_swatch_0?_encoding=UTF8&qid=1659115052&sr=8-1 Connect with Julie Morgenstern Website: https://www.juliemorgenstern.com Connect with Barbara: Love Your Age: The Small-Step Solution to a Better, Longer, Happier Life Barbara Hannah Grufferman website Instagram @Barbara Hannah Grufferman Facebook @BarbaraHannahGruffermanAuthor Learn more about your ad choices. Visit megaphone.fm/adchoices
Gut health has become such a popular topic for aging and solving many of the mysteries surrounding all kinds of diseases. We’re diving into the gut microbiome to unpack this complex community of bacteria and get a better understanding of how it impacts literally every inch of our body’s function and health. Dr. Sean Gibbons is joining us for this episode to share his specialized knowledge and insights of how the gut microbiome impacts our daily activity, what we can do to better care for it, and how we can optimize our microbiomes to age better. His postdoctoral work focused on developing techniques to quantify individual-specific eco-evolutionary dynamics within the human gut microbiome. As Dr. Gibbons simplifies these complex systems and functions for us, he reveals how much more unique we actually are thanks to our microbiomes. First, we get a GruffTalk special Masterclass on Gut Microbiome function and connections to overall health, then we answer listener questions that you submitted. The Gut Microbiome Masterclass Fun Fact: We have more microbes in our gut than we have human cells in our body. Dr. Gibbons explains how we are covered in these tiny microorganisms inside and out, and how we literally have over 30 trillion bacterial cells in the first part. The second part is understanding that these bacterial cells impact our health for better or worse and the majority of these bacteria reside in our gut, which is why gut health is such a critical topic to health and better aging. “Being an omnivore is okay as long as the vast majority of your diet is plant-based.” -Dr. Sean Gibbons When it comes to aging and the gut microbiome, Dr. Gibbons explains the research and implications of some shocking results that were found in a study of a healthy and unhealthy older population. You won’t believe how unique microbiomes correlate to the older healthy population of participants. Lastly, this masterclass wouldn’t be complete without Dr. Gibbons breaking down how microbes affect your immune system and the ways you can leverage and manipulate inflammation through your microbiome. Listener Questions Dr. Gibbons Answers for You Listeners of GruffTalk send in some of the best questions and we’re so thankful for that. If you’d like to send any questions you want to have answered for future episodes you can send an email to grufftalkpodcast@gmail.com. Here are the topics and concerns that Dr. Gibbons gave detailed explanations for:
Things we can do throughout our lifetimes to manipulate our microbiomes
How to positively change your gut microbiome later in life
Are probiotic supplements good for you?
Which diet is best for your gut? Plant-based? Mediterranean? Carnivore?
Linking gut microbiome to disease and the impact on cancer
Should you be concerned about taking statins for gut health
Weight loss, weight gain and lifestyle choices for a healthy microbiome
Dr. Gibbons 3 Takeaways for Gut Health and Better Aging:
You’re not alone. We’re made of trillions of bacteria
Eat a diverse array of whole foods, mostly plant-based
Turning back the clock may not be best when it comes to your gut microbiome
“If you could do one thing, just exercise. That's probably the one single best intervention you can do for your health.” -Dr. Sean Gibbons Connect with Dr. Gibbons Website: https://gibbons.isbscience.org/bio/sean-gibbons-phd/ Twitter: https://twitter.com/ibbological Connect with Barbara: Love Your Age: The Small-Step Solution to a Better, Longer, Happier Life Barbara Hannah Grufferman website Instagram @Barbara Hannah Grufferman Facebook @BarbaraHannahGruffermanAuthor Learn more about your ad choices. Visit megaphone.fm/adchoices
As we age, visits to the doctor increase, testing increases, lab results get confusing and researching health concerns on your own can make you check out with so much information available. What are simpler and more reliable ways to measure your health to make sure you age better? Today I’m answering a concern many of you have expressed and I’m sharing 10 measurements that will help you age better and improve your health. In addition to giving you 10 measurements that matter, first I’ll give you 3 measurements you’ll want to say good-bye to. Measurements to Kiss Good-Bye
Age, because it doesn’t define you
Weight, how you feel, and your energy levels matter more
BMI, is never enough on its own
We’ve been bombarded with magazines, movies, and misinformation pointing to all of these measurements. Some of us have caused more damage than good focusing on these numbers. How many people do you know that have been stuck living by the number on the scale? “It's less about the exact number you see on the scale and more about whether that number happens to be your ideal healthy weight.” -Barbara Hannah Grufferman 10 Measurements Essential to Our Well-Being as We Age Height: It’s normal to lose half inch of height per decade after 40, but you want to keep an eye on your height as an early indicator of bone loss or other bone related health concerns. Waist size: Don’t let visceral fat get out of control. Your waist size is an indicator of many health issues that you want to avoid. Waist to hip ratio: To calculate your ratio take your waist measurement and divide by your hip measurement. A good number to aim for is 0.85. Daily steps: These are not off my list of measurements that matter. Aiming for 10,000 steps every day is good practice and makes sure you’re moving your body. Blood pressure: Know what your numbers are and what the ideal numbers should be for you and keep an eye on that number to make sure you’re avoiding hypertension and hypotension. Triglycerides: This number is a key indicator for potential cardiovascular disease. It’s a type of fat and you want to make sure you’re reviewing this number with your doctor. Cholesterol: Know your cholesterol numbers. Making sure your numbers are under 200 (for women) is a good benchmark. Resting heart rate: Between 60 and 100 beats per minute is considered to be normal, but getting your heart rate closer to 60 is better for optimal health. Blood sugar glucose level: Metabolic disease is a major problem in America and blood sugar glucose levels are a key indicator for diabetes and your body’s ability to use sugar. Vitamin D: The sunshine vitamin has a major role in bone health and osteoporosis. It also reduces the risk of other diseases and should be around 35. “There's been a lot of talk about 10,000 steps not being all that necessary. I don't know, I'm sticking with it, [...] Every single step puts you one step closer to better health.” -Barbara Hannah Grufferman All the numbers I’ve mentioned are easily tracked, but it is important that you have the necessary conversations with your health care provider to discuss your personal health concerns and what your healthy ranges are. With new research being released, it’s important to not feel overwhelmed, but know that you can still rely on these 10 indicators to draw a picture of health for you. Aging isn’t something we have to stumble into and do haphazardly. We get to make decisions along the way, and every tiny decision you make adds up and has an impact on how you age. Connect with Barbara: Love Your Age: The Small-Step Solution to a Better, Longer, Happier Life Barbara Hannah Grufferman website Instagram @Barbara Hannah Grufferman Facebook @BarbaraHannahGruffermanAuthor Learn more about your ad choices. Visit megaphone.fm/adchoices
Having healthy habits shouldn’t feel like a luxury or like something far out of reach. Sleep, exercise, and healthy home cooked meals are attainable and important for your overall well-being at any age. A listener of the show wrote in and asked for tips on how to get a new healthy habit to stick. I think this is a brilliant question and one lots of us can benefit from. I’ve a learned quite a bit about getting new healthy habits to stick when I picked up the habit of running and training for marathons years ago. Today I’m excited to share with you 10 tips for how you can make new healthy habits stick. I want you to feel energetic, confident, healthy, and happy every day. These tips will help you get from barely doing to doing something healthy every day without even thinking about it. 10 Tips to Get Those Habits to Stick:
Remember the rewards
Take baby steps and avoid overwhelm
Let one good habit lead to another
Make it a public commitment
Give yourself time
Plan on it and schedule it
Set yourself up for success
Compare and contrast (know your progress)
Have a clear goal in mind
Love yourself enough to care
Bad habits are not the easiest thing in the world to change., and good habits seem to be the most difficult to adopt. Habits shape your life and are ingrained in your day to day decisions and actions even when you don’t think about them. Although they are involuntary and often the result of living life on autopilot because you’ve done the same process so many times, you’ve taken the same route to work, had the same argument over and over, that your reactions, your patterns of behavior, and your conversations are habitual. “The small steps you take now will have a huge impact on your body and life almost instantly, and down the road as well.” -Barbara Hannah Grufferman Making your new healthy habits stick is possible with the tips I’ve provided, however it’s important to know that life’s twists and turns are not a predictable maybe, but they are pretty much guaranteed. These unexpected turns in life will throw your best habits out the window, so be prepared and know that it’s okay. In this episode I share how I was taken off track with my healthy habits a few times for unforeseen events, but I was able to get back on track. Tip number 10 was the game changer, and taking small steps towards the habits that gave me health, stamina, energy, confidence and joy was key. If you fall off, life gets in the way, get back to habits that matter with self-love. “Summon the one habit that rules them all. Self-love and take a single small step in the only direction you want to go, forward.” -Barbara Hannah Grufferman Connect with Barbara: Love Your Age: The Small-Step Solution to a Better, Longer, Happier Life Barbara Hannah Grufferman website Instagram @Barbara Hannah Grufferman Facebook @BarbaraHannahGruffermanAuthor Learn more about your ad choices. Visit megaphone.fm/adchoices
Belly fat may or may not be a cosmetic or aesthetic concern for you, but if you’re struggling with getting rid of stubborn belly fat, it should be a major health concern. Carrying excess belly fat can be dangerous and it doesn’t have to be accepted or tolerated anymore. In our monthly ‘Menopause Cheat Sheet,’ Dr. Margaret Nachtigall is addressing a listener’s question about gaining weight post menopause, particularly in the abdominal area. Dr. Nachtigall is simplifying what causes these physical changes, why it’s actually dangerous, and what you can do about it starting today! Dr. Margaret Nachtigall is a board-certified Reproductive Endocrinologist at New York University Medical Center. She is also the Medical Director of Menopause Cheat Sheet, a free newsletter just for you that we publish together to help women navigate life before, during and after menopausal changes. What does insulin have to do with menopause? During menopause, you may already know that estrogen levels decline, but do you understand how low estrogen levels impact insulin? Dr. Nachtigall explains how decreasing estrogen impacts the estrogen testosterone ratio which contributes to a physiological train wreck that increases insulin levels causing insulin resistance. Understanding how insulin levels increase in relation to menopause explains why belly fat increases and becomes very difficult to deal with. Other factors contributing to belly fat after menopause Abdominal fat is not caused from a single hormonal event like menopause. It’s so important that we understand that menopause is a complicated physiological process that sets off a chain of events leading to belly fat, and that there are several other factors at play contributing to our problems as well. Dr. Nachtigall shares how simple overlooked lifestyle habits we’ve adopted over the years, such as sleep and chronic stress, have a major role to play in belly fat before, during, and after menopause. She stresses the importance of exercise, active lifestyle choices, and healthy diets. 3 Healthy Tips and Reminders to Decrease Belly Fat:
An active lifestyle and healthy diet are essential
Keep your sleep in check to keep weight better controlled
Stress is a major factor you’ll want to minimize
In this episode, Dr. Margaret Nachtigall and I also discuss a few recent studies that look at frailty through grip strength and balance test and the risks associated with low levels of vitamin D. As we age, bone density, muscle loss, and loss of balance are all scary things to deal with, but it is NEVER too late to start living a healthy active lifestyle. Give yourself grace, do what you can in the beginning and build from there. Remember that maintaining muscle mass is crucial to quality and longevity of life. “Use the time of menopause, or use the time of change of life as a way to really start being as healthy as possible, and to be your healthiest self.” -Dr. Margaret Nachtigall Connect with Dr. Nachtigall Website Sign up for our free monthly newsletter here: Menopause Cheat Sheet Connect with Barbara: Love Your Age: The Small-Step Solution to a Better, Longer, Happier Life Barbara Hannah Grufferman website Instagram @Barbara Hannah Grufferman Facebook @BarbaraHannahGruffermanAuthor Learn more about your ad choices. Visit megaphone.fm/adchoices
This statistic stopped me in my tracks: being positive about aging can add 7.5 years to your life. That’s pretty amazing, isn’t it? I’m sharing my personal coming of age story. It didn’t happen in young adulthood like we often see in the movies. It started when I turned 50. It was a pivotal time and it’s when I first learned about today’s guest. I picked up his book to find out about running marathons and I was hooked. Joining me is Jeff Galloway, the author of Marathon: You Can Do It! And 33 other books. He inspires people with his simple message: you can do it. He wants to talk to beginners which is what I was when I bought that first pair of running shoes. Jeff’s book helped me get started and that’s why I wanted him on the podcast. Prepare to be inspired! To start us off, Jeff explains the run walk run program. He developed this when he started working with a small group of people who had never run but wanted to train for a marathon. Jeff explains that limiting yourself will prevent you from trying things that will enrich your life. Running doesn’t just help you physically it can also extend your life by an average of 7 years. It also helps with positive shifts in attitude. Having a healthy lifestyle and a life-long healthy diet helped save Jeff’s life. He was impacted by agent orange years ago during his time in the Navy. He wasn’t aware of the impact until last year when he had a heart attack. His medical team shared that his healthy lifestyle contributed to his recovery. And yes, he’s running again. Jeff shares how anyone (yes you!) can get started. · There is no age limit. There are people past the age of 100 still running marathons! · When you run/walk for 30 minutes and longer you don’t just feel better physically but you grow new brain stem cells. · Periods of rest are recommended to make sure your body recovers after a workout. · With Jeff’s run/walk program you are in control. You run and walk in time periods that work for you. · Taking charge of your experience gives you the ability to grow and develop physically and mentally. · When you run/walk/run nothing has to break. Jeff shares that he’s had new runners (who had never run before) use his program with no injuries. · Hear Jeff outline the technique that people with arthritis can use to run that has less of an impact on your knees than walking! There are running groups all over the world that follow the Galloway running method. If there isn’t one in your area why not start one. Three Keys from Jeff: 1. Warm up to prevent injury. 2. Stay motivated by having a goal. It does not have to be a marathon. It can be getting out every other day. 3. If you have difficulty during a run, walk for 3-5 minutes for a reset. For more information visit Jeff’s website. He offers retreats (which I recommend) and there’s even a way to email a question from the site if you have a specific concern. Remember, you can do it – not matter your age. Have a question or topic idea for the show? Email me at: grufftalkpodcast@gmail.com
Connect with Jeff Marathon: You Can Do It by Jeff Galloway Jeff’s Website Connect with Barbara: Love Your Age: The Small-Step Solution to a Better, Longer, Happier Life Barbara Hannah Grufferman website Instagram @Barbara Hannah Grufferman
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We can’t control getting older, but we can control how we do it. Today, I’m talking about how we can take steps to improve our brain. Have you ever forgotten something that you absolutely know? Like where are the keys or the name of your favorite movie? It happens to all of us from time to time. After a forgetful moment of my own, I went looking for some answers. Our brains are amazing. They improve over time with things like vocabulary, noticing patterns, and recognizing social cues. And yes, our short-term memory might be less effective than we’re used to. If you fear getting dementia, there’s good news. Fewer people are getting dementia and if you take a few steps now, you can reduce your risk by 40%! More good news: what’s good for your heart, is good for your bones, is good for mood, is good for your weight, is good for your libido and good for your overall health. Here are the 7 steps that can help to having a better brain. Stay connected. Keep up with friends, make new connections and stay engaged. Isolation increases harmful level of proteins in the brain. Hanging out with friends really is good for you. Get enough sleep. We all need about 7 to 8 hours of sleep. Sleep deprivation has been linked to harmful plaque build up in the brain. Hear the 5 tips that will help you get a good night sleep every night. Exercise your body. You knew it was coming! We all know that exercise helps with good bone health, and it’s also good for your brain too. Strength-training is linked to better brain health as well so keep up the walking and work on building muscle as well. I also outline a few ways you can add movement in ways that are fun and easy. Calm your brain down. Breathing and meditation are great ways to help calm the brain. The payoff will help and it’s something you can do anywhere. Eat brain food. The right foods will keep your brain sharp. Keep your calories moderate and skip the processed food and choose the fresh fruits and vegetables when you can. There’s even a mind diet created to optimize the health of your brain. This plan focuses on great food options including dark chocolate and lots of other things that are delicious and healthy. Exercise your brain. Try new things. Challenge yourself to spark more synaptic connections. They don’t just make you smarter, it also creates a cognitive reserve. Reading and activities like knitting can help your brain stay sharp. Don’t be afraid to learn new things. Take care of your health. Many physical conditions can affect your brain health. High blood pressure and heart issues are just two that can impact your brain if they continue long-term. Our brain health is something we can impact, and the 7 steps I outlined will help. You’re probably already doing some of them already and can easily incorporate a few new things into your day. Good brain health will help you to continue to feel your best for years to come. Connect with Barbara: Love Your Age: The Small-Step Solution to a Better, Longer, Happier Life Barbara Hannah Grufferman website Instagram @Barbara Hannah Grufferman Facebook @BarbaraHannahGruffermanAuthor Learn more about your ad choices. Visit megaphone.fm/adchoices
My guest today is an associate professor of psychology at the University of Arizona. Her focus is on the physical and emotional responses we experience in grief, yearning and isolation. Dr. Mary France O’Connor is also the author of The Grieving Brain: The Science of How We Learn From Love and Loss. Grieving the loss of a loved one is a process people seldomly bring up. It’s uncomfortable, it’s painful and something terribly personal. When my mother passed away in July 2021, I was left trying to hold all the pieces but my body seemed to be falling apart. A friend shared with me that although grief never goes away, it does get softer. After an overwhelming response to a social media post about grieving the loss of my mother, I wanted to better understand how grief affects our minds, bodies, and lives. Dr. O’Connor heads the grief loss and social stress labs at University of Arizona and literally wrote the book on how grieving impacts the brain. She shares her expert opinions and research on how we can better process the feelings and process of grieving, not just for ourselves but also for others. Having Dr. O’Connor answer some of the more challenging questions we have around grief helped put loss, yearning, and that feeling of emptiness into perspective for life to go on. How is the experience of grief and grieving different? Breaking down the simplicity of these two very similar words, which many of us may use interchangeably was really eye opening. Grief being a noun and a wave that comes over you as she explains it, means that it’s also something that never quite goes away. Grief can stay with us for months and years. While grieving is a verb, it’s something we do that changes over time. You may still be grieving the loss of a loved one years later, but the intensity of that grief changes and hopefully lessens over time. What changes are happening in the brain when you experience grief? Another big question Dr. O’Connor breaks down and helps us with is understanding how the brain processes grief. As Dr. O’Connor puts it, “there’s love first before there can be grief,” which brings to light the emotions rooted in grief. Our brains are trying to make sense of the loss and it’s a struggle to process when your brain is disoriented and yearning to see them again. Sadly, many of us are never told how to go through the grieving process.. Losing someone you love is more than their absence. It’s a loss of identity, habits and traditions that affect you emotionally and physically as well. I think this episode is an excellent start for those of us that don’t feel prepared to grieve and feel at a loss on how to comfort someone through their grieving process. 3 Inspirational takeaways from Dr. Mary Frances O’Connor: ● Grief is different from grieving, the two are not the same. ● Grieving is a form of learning how to make life meaningful now. ● Prioritize your self care and check in with the doctor Be encouraged that we are resilient and capable of grieving, hopefully this gives you the understanding you need to deal with the complicated nature of grieving. Connect with Dr. O’Connor Website Book Connect with Barbara: Love Your Age: The Small-Step Solution to a Better, Longer, Happier Life Barbara Hannah Grufferman website Instagram @Barbara Hannah Grufferman
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Today I’m talking with author Danielle Friedman. She is an award-winning multimedia journalist who specializes in telling stories at the intersection of health, sexuality, and culture. Her first book, Let’s Get Physical: How Women Discovered Exercise and Reshaped the World is why I wanted to talk with her. Working out is as accepted as it is expected, but it wasn’t always that way. For much of the 20th century sweating was considering un-lady like and there was an urban legend that running would make you manly. Crazy right? I spent my younger years following all the fitness trends and classes. I admit to wearing leotards and tights; they were in style I promise you! When marriage and motherhood took most of my day, my relationship with working out was on pause. They I turned 50 and found running and continue that as part of my fitness routine. You’ll love hearing the background story that Danielle shares about the impetus for the book. She is a feminist health reporter so when she wanted to get into shape for her wedding, she opened up to new options and kept her reporter’s hat on! This began her 4-year dive into the history of women’s fitness and the most influential woman Lotte Burke. She has an incredible life story and Danielle shares some highlights with us. She was fearless, and a woman ahead of her time. She talked about sex and led a very flamboyant life when it just wasn’t done. I loved hearing how the workout that began as part dance (hence the bar) and yoga with feminine terms transformed to the fitness and gym terms we use today. As part of that transition, women began to question if they were the weaker sex as we’d been taught, and began to defy that idea. Title IX turns 50 later this month and it was another piece in the path of women embracing fitness and competing and embracing their strength and physical capabilities. It’s hard to remember that this wasn’t always the case. Danielle shares some of the other fitness pioneers, including her favorite Kathrine Switzer. She credits her for being one of the women who had a lasting impact in women’s fitness history. She literally turned the tide around the concept of women’s strength, capacity and physical ability. Inspirational takeaways from Danielle:
Women’s fitness is a privilege and there’s still work to be done to increase access.
Move in ways that feel good. Think about how you actually feel when exercising and let that be your guide. You can’t go wrong with that.
There is no age limit to fitness.
We can’t control getting older, but we can control how we do it! Connect with Danielle: Website Book Connect with Barbara: Love Your Age: The Small-Step Solution to a Better, Longer, Happier Life Barbara Hannah Grufferman website Instagram @Barbara Hannah Grufferman Facebook @BarbaraHannahGruffermanAuthor Learn more about your ad choices. Visit megaphone.fm/adchoices
Today we’re talking about knees. Knee health is something that affects many people especially after age 45. I know I’m not alone dealing with a (recent) knee issue. Dr. Metzl is joining me to explain how we can fix our knees and keep them healthy as we age. With a practice of more than 20,000 patients, Dr. Metzl is widely known for his passion for sports medicine and fitness. In addition to his busy medical practices in New York City and Stamford, Connecticut, Dr. Metzl is the author of the bestselling titles Running Strong, The Exercise Cure, and Athlete’s Book of Home Remedies. He created the Ironstrength Workout, a functional fitness program for improved performance and injury prevention that he teaches in fitness venues throughout the country. The workout is featured free online where it has been performed by more than 9 million athletes around the world. Are knees the most problematic for your patients? Dr. Metzl explains that all of his patients (the elite athletes and the rest of us) want to be active. They want to be able to move without pain. It’s not always age-related and Dr. Metzl reminds us that knee health is related to overall well-being. Is surgery the best option? Hear about all the options, including surgery. Dr. Metzl explains why surgery may be a good option for some, and why other treatments can best help others. Related to knee health is muscle strength, reduced weight, and mobility training. He also shares some great exercises that you can do at home without any special equipment. What types of treatments are best? The treatment protocol that Dr. Metzl prescribed for me worked really well. It included hyaluronic acid and PRP (platelet-rich plasma) along with strengthening exercises. He explains who that can help (and why) and other treatment options that may work better depending on the nature of your knee problem. TRX 100 is that a thing? Dr. Metzl shares his thoughts on proven protocols and new options that may (and may not) be researched with medical-evidence recommendations. What’s the best type of shoe for running/walking/working out? Everyone is built differently so shoes that work for one, may harm others. Dr. Metzl recommends finding the right shoe depending on gait and knee and hip health. The good news: there are lots of options and orthotics available so everyone can find the right shoe for them. “People are the best athletes when they are doing something they love.” 3 Takeaways: · You don’t have to live with knee pain. Don’t give up. Investigate. · Moving every day is one of the best forms of preventive health. · The stronger the muscles are around your knees the better you will feel. Resources: 9-minute workout Ironstrength Workout Online Dr. Metzl’s Website Connect with Barbara: Love Your Age: The Small-Step Solution to a Better, Longer, Happier Life Barbara Hannah Grufferman website Instagram @Barbara Hannah Grufferman Facebook @BarbaraHannahGruffermanAuthor Learn more about your ad choices. Visit megaphone.fm/adchoices
Today is our Menopause Cheat Sheet episode. Dr. Margaret Nachtigall is joining me to answer your questions about menopause and related issues. This is a place to get questions answered, support and encouragement on everything pre-post and mid-menopause. Dr. Margaret Nachtigall is a Board-certified Reproductive Endocrinologist. She graduated cum laude from Princeton University, received her medical degree from New York University School of Medicine, did her residency in OB/GYN at NYU School of Medicine followed by a fellowship in reproductive endocrinology at Yale University. She has been on the faculty at New York University Medical Center teaching, researching, and seeing patients for over 25 years. I think I’ve known her for most of that time! It’s great to have her here to get answers to our questions. What should I do about vaginal dryness? This is an important topic. It impacts women as we age because our estrogen levels decrease. It impacts the elasticity and Ph of our skin. Less moisture leads to dryness, and possibly pain and in some circumstances infections. There are prescription options including vaginal estrogen. This is not the same as a pill or patch. It’s local to the vagina, and not systemic. Everyone can take this except for those with an estrogen-sensitive tumor. Other options include vaginal moisturizers and lubricants. Dr. Margaret recommends hyaluronic acid products. It is a natural substance found in the fluids in the eyes and joints and can act as a cushion and lubricant in the joints and other tissues. Natural oils like coconut oil can help as well. She outlines the other products that can work including over the counter brands that are easy to find. She recommends thinking about multiple options to see what works best for you. No two people are the same, and it may be a combination of options that give you the best results. I found what works for me after discussing it with my doctor. Don’t be afraid to ask for options and recommendations. What you need to know about STD’s. I want to make sure you are in the know and recent reports have shown growth in STD’s for men and women in mid-life. It’s important to take precautions and continue to practice safe sex. Don’t be afraid to talk to your doctor and if you aren’t sure, ask to be screened. If you have a question you’d like us to cover in a future episode, reach out on Instagram and let me know. This is a resource for all of us to age better!
Resources: North American Menopause Society - Resources Get the Menopause Cheat Sheet Here Love Your Age: The Small-Step Solution to a Better, Longer, Happier Life Barbara Hannah Grufferman website Instagram @Barbara Hannah Grufferman Facebook @BarbaraHannahGruffermanAuthor Learn more about your ad choices. Visit megaphone.fm/adchoices
Did you know that feeling pretty can help you take on the world? In this episode that’s what I’m talking about with the amazing Laura Geller. She knows all about “pretty.” Laura is the founder of a the wildly successful brand that she launched on QVC over 20 years ago. She has won accolades for being a savvy and successful entrepreneur and she is a brilliant marketer who keeps her line of products fresh and modern. I can personally share that Laura is warm, humorous, and most importantly relatable. Together, we dive into what it means to be pretty. When you feel pretty, you feel powerful and ready to take on whatever the world sends your way. Hear about Laura’s 3 E’s for looking pretty and why they are so important. I’ve followed this advice for years and it continues to serve me well. Laura and I also talk about the one cosmetic we will never give up and she gives a great tip about using it in an unexpected way. You’re going to be inspired when you hear why Laura chose her career and why she made helping women look and feel beautiful her life’s work. Find out why, for Laura, makeup is about empowerment. The beauty and cosmetics industry has always used young models and celebrities in their brand images and promotions. All of that shifted for the Geller brand when Laura trusted herself and leaned into the women who love her makeup; women who were 40+. It was a great business decision, and the proof is the incredible growth of the Laura Geller brand. I love that the women on her website and marketing are beautiful and relatable. Laura and I both lost our moms last year and it was lovely to be able to talk about a few of our favorite memories. I’ll have Laura back to talk us through her best make-up tips that work for everyone. Until then, we both hope you will embrace pretty in your life! Quotes: Find your joy. Find your inner peace and tap into that whatever it may be. - Laura Geller When you feel pretty, you feel powerful and ready to take on whatever the world sends your way. – Barbara Hannah Grufferman Connect with Laura: Laura’s YouTube Channel Laura Geller Website Amy’s Answering Machine Connect with Barbara: Love Your Age: The Small-Step Solution to a Better, Longer, Happier Life Barbara Hannah Grufferman website Instagram @Barbara Hannah Grufferman Facebook @BarbaraHannahGruffermanAuthor Learn more about your ad choices. Visit megaphone.fm/adchoices
Today I’m talking with Stephen Perrine and Heidi Skolnik, co-authors of The Whole Body Reset: Your Weight-Loss Plan for a Flat Belly, Optimum Health & a Body You'll Love at Midlife and Beyond. They are sharing how to stop age-related weight gain with the power of protein timing. The pandemic fueled stress related eating for many of us. It’s time to take back control of our health and today’s guests are going to help us do just that. You don’t have to gain weight as you age. That may be news to you since we’ve been told that weight gain may be inevitable. Our bodies do change as we age but it doesn’t mean you have to put on weight. So much of the nutrition information that we hear is not geared to people in mid-life and beyond. Stephen realized that he wanted to validate the nutritional information and that’s when Heidi shared a study that busts the metabolism myth. Metabolism doesn’t slow down as we age. Here’s what is true; we lose muscle every year from age 30-40 onward at a rate of 1% per year. By our mid-50’s that really begins to add up. Our muscles also become resistant to growth. That’s why we need more protein more often to encourage muscle growth. The good news: most of us are eating enough protein. What’s not happening is the timing of protein in our meals to optimize muscle retention and muscle growth. For those in our 50’s and older, you need to have at least 25 grams of protein in the morning to make sure we aren’t losing muscle all day long. This also helps to control hunger and provides energy for a busy day. We also discuss: · Intermittent fasting · Calorie restriction diets · Reducing inflammation · Grazing · B12 needs · Calcium requirements · Probiotics for gut health · Fiber quantities and types · Phytonutrients · Whey protein powder Diets that worked in our 20’s and 30’s aren’t working for people mid-life and older. We’ve been led to think that restricting calories is the only way to lose or maintain our weight. The reset plan allows you to eat, enjoy food, and feel satiated. You can be vegan, vegetarian, or follow other eating plans if you ensure that you are getting adequate protein. “The only super food is a lot of different foods.” Stephen Perrine All plants have their own unique set of nutrients which is why variety matters and will serve you better than downing a special “super food”. The role of exercise is also important. Doing exercise is always a good thing, but what many of us miss is resistance training or other activities that help with muscle maintenance and muscle growth. I regularly do exercises that don’t require equipment so they can be done anywhere. Make sure you hear Stephen’s breakdown of a “typical” day. He gives multiple examples so you can pick foods that you enjoy and that are easy for you to work into your meal plan. Does the body reset work? Hear how the AARP 12-week Whole Body Resent program worked. Many participants saw significant results including weight loss, reduced blood pressure, and more. What you do now will predict your vitality ten years from now. Heidi shares how this helps her keep on track for her healthy future self. That’s something we can all do! Your new path to health and well-being can start with your breakfast tomorrow morning. Connect with the Authors: The Whole Body Reset: Your Weight-Loss Plan for a Flat Belly, Optimum Health & a Body You'll Love at Midlife and Beyond 92Nd Street Y Presentation Connect with Barbara: Love Your Age: The Small-Step Solution to a Better, Longer, Happier Life Barbara Hannah Grufferman website Instagram @Barbara Hannah Grufferman Facebook @BarbaraHannahGruffermanAuthor Learn more about your ad choices. Visit megaphone.fm/adchoices
Today we’re talking with Kerry Hannon, an expert about money and future trends, especially for people over the age of 50. Conventional wisdom might tell us that women over 50 are most concerned about their appearance and aging. When I asked women to share what concerns them most, the answer was not about any of those things. It was about money and finances, especially as we get older. Kerry is one of the country’s leading experts on topics related to money and finance. Her latest book, In Control at 50 Plus: How to Succeed in the New World of Work, Kerry combines her insights and skills to help us shape our work futures into what we want it to be. It’s full of advice and practical tips for all of us managing today’s work environment. It’s encouraging that we’ve seen some movement around age acceptance, and there’s still a lot of space to improve. Kerry shares her insights regarding ageism, especially as it is related to work. You might be surprised to hear that a lot of the policies and attitudes around ageism often come from the top. Business leaders, who themselves are older, are often those who are reluctant to recognize the value of their older workers. It’s frustrating that they don’t see the disconnect. Hannon shares that there is good news too. Employers need older workers, and these conversations are slowly gaining traction. Younger workers will also benefit from this work. After all today’s younger workers will need to plan for their work future as well. Hear how the differences in work experience and desired work options change as we age. What might fit well at 50, may not be what we want at 60 and beyond. Here are a few areas of job growth: · Health and wellness – especially regarding mental health · Technology – continued growth here with lots of changes · Education – think about things like interpreters, or mentorship Kerry recommends thinking about what resonates with you. What interests you most? Do some research or look at your LinkedIn connections who work at industries that intrigue you. How do they like the work? Do they feel your skills will fit well? Don’t be afraid to ask for an informational interview to gain insights about businesses that are new to you. Use these tips and remember to be bold! Opportunities show up when you are willing to look at new options, make changes and try new things. Curiosity is your friend! Hear how to use the HOVER method. This is such a great way to approach changes to life. This is great advice for workers of any age. H – hope. Believe you can do this O – optimism. Feeling good about what’s ahead. V – values. Keep learning, focus on personal growth. E – enthusiasm. Focus on things that make you happy and ignite your enthusiasm. R – resilience. This comes from being open to beginning again, with can-do attitude. Believe in yourself. Age really is a number, and no one can take your skills or experience from you. There are lot of new opportunities and possibilities ahead, so approach it with an open mind. Don’t be afraid to leave your lane and go a new direction. It’s where the magic happens! Connect with Kerry: In Control at 50+: How to Succeed in the New World of Work Great Pajama Jobs: Your Complete Guide to Working From Home The Best of Everything After 50 Bureau Labor of Statistics – Occupational Handbook Get Set Up Connect with Barbara: Love Your Age: The Small-Step Solution to a Better, Longer, Happier Life Barbara Hannah Grufferman website Instagram @Barbara Hannah Grufferman Facebook @BarbaraHannahGruffermanAuthor Learn more about your ad choices. Visit megaphone.fm/adchoices
What the F is happening? Women are living longer and living better. That’s what’s happening! Host Barbara Hannah Grufferman shares her insights and stories about aging today. Learn more about your ad choices. Visit megaphone.fm/adchoices