Age Better with Barbara Hannah Grufferman

 In this episode of Age Better, host Barbara Hannah Grufferman is joined by Dr. Margaret Nachtigall, a reproductive endocrinologist at NYU Langone Health, to discuss the critical link between metabolic syndrome and dementia, particularly in midlife women. They delve into what metabolic syndrome is, why it’s so common, and the latest research that underscores a significant increase in the risk of developing dementia for those with this condition. The episode highlights the crucial role of lifestyle changes, such as adopting healthy eating habits, engaging in regular exercise, and avoiding smoking and excessive alcohol consumption, to lower risks and support brain health as we age. 

KEY TAKEAWAYS:  

- Metabolic syndrome comprises a combination of factors, including insulin resistance. 

- Post-menopausal women are more prone to metabolic syndrome due to decreased estrogen levels. 

- Having metabolic syndrome elevates the risk of developing dementia. 

- Recent research shows a 7% increase in dementia risk for individuals with metabolic syndrome. 

- Lifestyle elements like smoking, inactivity, and poor sleep contribute to metabolic syndrome. 

- Healthy eating and consistent exercise are key preventative measures. 

- There is no safe level of alcohol consumption for optimal health. 

- Even brief periods of exercise can have a substantial positive impact. 

- Maintaining healthy habits is essential to avoiding metabolic syndrome. 

- A healthy lifestyle not only reduces disease risk but also enhances overall happiness and well-being. 

LINKS TO LEARN MORE: 

Read more about the connection between metabolic syndrome and dementia here.   

Listen to the episode of AGE BETTER discussing how HIIT can lower risks for metabolic syndrome here.   

LEARN MORE ABOUT AGE BETTER PODCAST:  

Age Better podcast delves into a diverse range of topics, including finance, work, health, fitness, style, makeup, hair, nutrition, travel, relationships, sex, menopause and more. Each week, I'll bring you the latest insights, expert opinions, and actionable advice.  

LISTEN AND SUBSCRIBE! 

To join this adventure, remember to subscribe or follow the "Age Better with Barbara Hannah Grufferman" podcast on platforms like Apple Podcasts, Spotify, and YouTube. Yep, you can watch it or just listen! 

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This is a replay of one of the most-downloaded episodes of AGE BETTER in 2024.  

Take a deep dive into the heart of midlife cardiovascular wellness with this important episode of "Age Better," where host Barbara Hannah Grufferman talks with Dr. Melissa Tracy, a top-tier cardiologist from the RUSH University Medical Center. Dr. Tracy is also the Medical Director of the Cardiac Rehabilitation Program at RUSH.  

Dr. Tracy gives a masterclass on statins - those powerhouse medications at the forefront of cholesterol management and heart disease prevention. But the question that lies at the core of this discussion is one that resonates with millions: Who really needs to be on statins? By tuning in, you’ll get the knowledge and tools you need to make the decision that is right for you.  

KEY TAKEAWAYS: 

KEY LINKS: 

Learn More About Dr. Melissa Tracy: https://doctors.rush.edu/details/1183 

What is Cardiac Rehabilitation? https://www.kevinmd.com/2024/02/a-people-first-approach-to-cardiac-rehabilitation.html 

USNews+WorldReport Article: https://www.usnews.com/news/health-news/articles/2024-03-05/statin-meds-cholesterol-what-you-need-to-know 

Alternatives to Statins Referenced During the Episode:  

Ezetimibe: https://www.mayoclinic.org/drugs-supplements/ezetimibe-oral-route/description/drg-20067172 

Bempedoic Acid: https://www.mayoclinic.org/drugs-supplements/bempedoic-acid-oral-route/side-effects/drg-20484223?p=1 

PCSK9 inhibitors: https://www.medicalnewstoday.com/articles/pcsk9-inhibitor#definition 

Whether you’re on a statin already, or giving it serious consideration … this episode will help you make the decision that is right for you. 

Listen and Subscribe  

Remember to subscribe or follow the "Age Better with Barbara Hannah Grufferman" podcast on platforms like Apple Podcasts, Spotify, and YouTube. Yep, you can watch it or just listen!  

Share Your Ideas and Questions  

Your questions have spurred many episodes, so please keep them coming! Share your ideas for topics and guest suggestions at [email protected] 

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In this episode of AGE BETTER, we dive into the transformative power of High Intensity Interval Training (HIIT) with Dr. Joan Grossman. Dr. Grossman, a leading expert in women's health and fitness, shares her research on how HIIT can address the unique challenges women, especially post-menopausal women, face with body composition, weight gain, and chronic disease prevention. She explains how just 15 minutes of HIIT can help trim belly fat, improve cardiovascular health, and build resistance training into a busy lifestyle. Plus, we explore the importance of bone health, muscle strength, and the role of intermittent fasting in maintaining a healthy body as we age.  

If you're struggling to fit exercise into your daily routine, this episode is packed with practical tips and encouragement to get started on your fitness journey! 

KEY TAKEAWAYS: 

- HIIT is a time-efficient, effective method for improving body composition, especially for post-menopausal women. 

- Resistance training is essential for maintaining bone health and preventing chronic diseases. 

- Women store fat differently, particularly after menopause, but HIIT can help target stubborn areas like belly fat. 

- Starting small with just 15 minutes a day can make fitness routines sustainable and manageable for busy women. 

- Incorporating cardio and resistance training together improves overall health outcomes. 

- Consistency is key to long-term success in building healthy habits. 

- Emerging research suggests intermittent fasting may benefit women's health, especially post-menopause. 

- Protein intake becomes increasingly important as women age. 

- Resistance bands are a great, portable tool for adding strength training to your routine. 

KEY LINKS: 

- Learn more about Dr. Joan Grossman HERE 

- Get your own resistance bands HERE 

- Try The 10-Minute Trainer with Tony Horton HERE 

Listen now and get ready to age better! 

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In this solo episode, Barbara dives into the essential blood tests and health screenings every midlife woman should ask about during their annual physical. Drawing on expert insights from past episodes, she explains why it’s crucial to go beyond routine tests and discusses additional screenings that can help detect potential health risks early. From heart health to bone strength, Barbara encourages listeners to have proactive conversations with their doctors to ensure they’re getting the best care as they age. 

CLICK HERE TO GET THE ‘AGE BETTER CHEAT SHEET ESSENTIAL LIST OF TESTS’  

TIP: Take this list with you to your next annual physical exam and discuss with your doctor! 

What You’ll Learn in This Episode:   

- The importance of the lipid panel for understanding heart health. 

- How the Apolipoprotein B (ApoB) test provides a more accurate cardiovascular risk assessment. 

- Why high levels of C-reactive Protein (CrP) can indicate dangerous inflammation levels. 

- The critical role of Vitamin D for bone and immune health, especially in midlife women. 

- How regular blood glucose testing can help catch diabetes early. 

- The significance of blood pressure monitoring for heart disease prevention. 

- Why women should prioritize bone density tests to prevent osteoporosis. 

- The importance of monitoring  waist circumference as an indicator of health risks. 

- The need for regular cancer screenings, including Pap smears, mammograms, and colonoscopies, for early detection. 

Key Takeaways:   

- The lipid panel is foundational to understanding heart health. 

- The ApoB test is crucial for assessing cardiovascular risk. 

- High levels of C-Reactive Protein indicate chronic inflammation risks. 

- Vitamin D is essential for bone and immune health. 

- Regular blood glucose tests can catch diabetes early. 

- Blood pressure monitoring is vital for heart disease prevention. 

- Bone density tests are critical for midlife women. 

- Waist circumference is a key indicator of health risks. 

- Regular cancer screenings are essential for early detection. 

Related Episodes of AGE BETTER: 

Learn more about the ApoB and LP(a) tests HERE.  

Learn more about inflammation HERE.  

Learn more about heart health and atrial fibrillation HERE. 

Learn more about blood glucose and insulin resistance HERE. 

Connect with Barbara:   

Website: BarbaraHannahGrufferman.com   

Instagram: @BarbaraHannahGrufferman   

X/Twitter: @BGrufferman 

Facebook: @BarbaraHannahGruffermanAuthor 

Please Rate & Review the Show!   

If you enjoyed today’s episode, please consider leaving a review or sharing it with someone who would benefit from these essential health tips. 

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Welcome to another episode of AGE BETTER! 

If you’ve ever wondered about the impact of hearing loss or have been hesitant to explore hearing aids, this episode is for you. With approximately 30 million Americans potentially benefiting from hearing aids and the majority not using them, it’s clear that traditional solutions aren’t meeting people’s needs. That’s where Apple’s latest innovation comes in—transforming their popular AirPods Pro 2 into over-the-counter hearing aids with just a software update. This breakthrough could be a game-changer for millions. 

In this conversation, Dr. Nicholas Reed from NYU Langone Health’s Optimal Aging Institute explains why this development is so significant. We’ll explore the barriers people face when it comes to addressing hearing loss, such as stigma and cost, and how technology can bridge the gap. You’ll also learn about the broader implications of wearable tech in healthcare and why regular hearing tests are more important than ever, especially as we age. 

WHAT YOU’LL LEARN FROM THIS EPISODE 

The Impact of Mild to Moderate Hearing Loss: Discover how even slight hearing impairment can significantly affect quality of life, contributing to issues like depression, cognitive decline, and social isolation. 

Overcoming the Stigma: Learn how Apple’s AirPods, with their mainstream appeal and affordable pricing, could help reduce the stigma often associated with traditional hearing aids. 

The Role of Technology in Hearing Health: Understand how advancements in wearable technology are transforming healthcare, making it more accessible and integrated into our daily lives. 

The Importance of Regular Hearing Tests: Find out why Dr. Reed recommends regular hearing tests for everyone, and how Apple’s new feature allows you to check your hearing at home using just an iPhone or iPad. 

Holistic Health and Aging: Hear about the Optimal Aging Institute’s holistic approach to health and how it addresses the unique challenges of aging, including hearing health. 

KEY LINKS FOR MORE INFORMATION 

Learn more about Dr. Nicholas Reed HERE. 

Find out more about NYU Langone Health’s Optimal Aging Institute HERE.  

Learn more about TUNED: Hearing Telehealth HERE.  

LEARN MORE ABOUT AGE BETTER PODCAST     

Age Better podcast delves into a diverse range of topics, including finance, work, health, fitness, style, makeup, hair, nutrition, travel, relationships, sex, menopause and more. Each week, I'll bring you the latest insights, expert opinions, and actionable advice.   

Listen and Subscribe       

To join this adventure, remember to subscribe or follow the "Age Better with Barbara Hannah Grufferman" podcast on platforms like Apple Podcasts, Spotify, and YouTube. Yep, you can watch it or just listen!     

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In this heartfelt episode of AGE BETTER with Barbara Hannah Grufferman, I sit down with Julie Edelman, the beloved author and lifestyle expert known to many as “The Accidental Housewife.” Julie has been a trusted source of practical tips and humor for women across the country, but now she’s sharing a deeply personal side of her story with her debut novel, “The Accidental Sisterhood.” 

Following a breast cancer diagnosis, Julie turned to writing as a way to process her experiences and connect with other women facing similar challenges, from illness and heartbreak to toxic relationships. Her novel tells the story of Jules Malone, a woman who, after surviving an abusive relationship and a less-than-thrilling marriage, meets a charming new love interest—only to discover she’s one of four women entangled in his deceit. It’s a tale of resilience, unexpected friendships, and the unbreakable bond of sisterhood that forms between women during life’s most challenging times. 

In our conversation, Julie talks about the inspiration behind her book, the healing power of writing, and how her experiences shaped the novel’s themes of love, betrayal, and the strength we find in community. We also discuss the challenges of dating after illness, the importance of self-care and advocacy in health, and why she believes so strongly in the resilience and spirit of women supporting each other. 

KEY TAKEAWAYS 

- How Julie’s breast cancer diagnosis inspired her to write her first novel and connect with other women going through similar struggles. 

- The importance of sisterhood and how female friendships can be a powerful source of strength and healing. 

- Navigating relationships after illness: Julie shares her personal experiences and the challenges many women face in dating and self-worth. 

- Why self-care and health advocacy are crucial for women, especially when dealing with life-changing health issues. 

- A peek into Julie’s new novel, "The Accidental Sisterhood," and how it blends humor, suspense, and the unbreakable bonds between women. 

LINKS & RESOURCES 

- Learn more about Julie’s work and upcoming projects HERE. 

- Order “The Accidental Sisterhood” HERE. 

- Breast Cancer Awareness Month Resources HERE. 

- Follow Julie on Instagram HERE.  

LEARN MORE ABOUT AGE BETTER PODCAST     

Age Better podcast delves into a diverse range of topics, including finance, work, health, fitness, style, makeup, hair, nutrition, travel, relationships, sex, menopause and more. Each week, I'll bring you the latest insights, expert opinions, and actionable advice.       

Listen and Subscribe       

To join this adventure, remember to subscribe or follow the "Age Better with Barbara Hannah Grufferman" podcast on platforms like Apple Podcasts, Spotify, and YouTube. Yep, you can watch it or just listen!     

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In this episode of AGE BETTER, I’m sitting down with Denise Pines, an age enthusiast, community health advocate, and media pioneer, to discuss her powerful new documentary, “The M Factor: Shredding the Silence on Menopause.” Premiering on PBS on October 17th—just in time for World Menopause Day—the film aims to break down the barriers surrounding menopause and bring this often-silenced topic into the spotlight. 

Denise, who founded WisePause Wellness and the FemAging Project, shares her personal journey and the inspiration behind the film. She reveals the critical need for better education, support, and advocacy for women navigating menopause. We talk about how the lack of information and resources, especially for women of color, has fueled her passion to create a platform where women can access the knowledge and support they need during this life stage. Our conversation also delves into the impact of COVID-19 on menopause awareness, the importance of addressing disparities in healthcare, and the need for improved doctor-patient relationships. 

Denise’s insights are not just informative but truly empowering, encouraging all women to take charge of their menopause experience and advocate for their health. Whether you’re going through menopause, have already been through it, or want to support the women in your life, this episode is packed with information and inspiration to help you navigate this transition with confidence. 

WHY YOU SHOULD LISTEN: 

Denise Pines brings decades of experience as a trusted resource for women pursuing midlife wellness. She’s the founder of WisePause Wellness, a pro-aging health and education platform, and co-founder of the FemAging Project, which supports innovations designed specifically for women over 40. As the co-founder and CEO of Tea Botanics, she also developed Hot Flash Tea to help women manage menopause symptoms naturally. Her latest documentary, “The M Factor,” is a call to action for women everywhere to shed the stigma around menopause and take charge of their health. 

Don’t miss this eye-opening conversation filled with practical advice, personal stories, and groundbreaking insights from a true advocate for women’s health. So, pop in your earbuds, take me with you on a walk, and get ready to AGE BETTER! 

KEY LINKS: 

Get More info about ‘The M Factor’ Documentary Here 

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In this powerful episode of AGE BETTER, I sit down with Joyce Shulman co-founder of 99 Walks, to tackle one of the most urgent public health crises facing America today: the loneliness epidemic. Recently declared an epidemic by the U.S. Surgeon General, loneliness affects millions of people, particularly those in midlife. Joyce, who is transitioning from leading 99 Walks to focus on building programs aimed at helping women in midlife transitions, brings valuable insights into how we can address this growing issue. 

WHAT YOU’LL LEARN: 

- The True Impact of Loneliness: Joyce and I explore how loneliness isn't just an emotional issue, but one with significant mental and physical health consequences—comparable to smoking 15 cigarettes a day. 

- Midlife & Loneliness: Why this phase of life can be especially isolating, and how we can reverse this trend by nurturing social connections. 

- Practical Steps to Combat Loneliness: Whether it's through building casual friendships, walking together, or becoming more active in your community, Joyce shares actionable ways to reconnect. 

- The Role of Technology: While social media can offer meaningful connections, it can also amplify feelings of isolation. We explore how to use technology to foster, rather than hinder, real connection. 

- Why Friendship Requires Effort: Learn why maintaining relationships requires intentionality and action, especially as we age. 

- Community & Connection: Discover how getting involved in your local community can play a crucial role in combating feelings of loneliness. 

- The Pandemic’s Role: The impact of the COVID-19 pandemic on social isolation and what we can do to heal from its lingering effects. 

Whether you’re feeling isolated yourself or looking for ways to help a loved one, this episode offers insights and tools to take the first steps toward building a stronger, more connected life. 

FOLLOW & SUBSCRIBE  

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EPISODE SUMMARY: 

In this episode of AGE BETTER, I dive deep into the transformative practice of doing a ‘Life Review’ with journalist Emily Laber-Warren. Emily, who heads the Health & Science Reporting Program at the Craig Newmark Graduate School of Journalism at CUNY, brings her extensive experience writing about aging, health, and psychology for publications like The New York Times and The Washington Post to this insightful conversation. She explains how a life review—a process of reflecting on one’s past—can help individuals, especially women in midlife, find clarity, purpose, and even heal from grief or regret. 

Emily sheds light on how a life review, once considered a therapy for those at the end of life, is now recognized as a valuable tool for anyone looking to better understand their past and shape their future. Whether done alone, in a group, or with a guide, a life review offers a powerful opportunity for self-discovery. 

WHAT YOU’LL LEARN 

- What a life review is and why it’s important at any stage of life. 

- How a life review can help women in midlife navigate transitions and uncover new purpose. 

- Methods for conducting a life review, including guided autobiography and journaling. 

- How self-reflection can transform grief, reveal hidden strengths, and reshape your future. 

- Practical tips to start your own life review journey with resources from Emily Laber-Warren. 

RECOMMENDED RESOURCES REFERENCED BY EMILY LABER-WARREN DURING THE EPISODE: 

- Jodi Wellman’s "Your Life Review Before You Go and Die": A free downloadable PDF with 100+ reflective questions grouped by life phases, ideal for a DIY life review. Find it here. And follow Jodi Wellman on Instagram here.  

- "Writing Your Legacy" by Cheryl Svensson and Richard Campbell: A guide to conducting your own guided autobiography, whether solo or in a group. 

- The Birren Center for Autobiographical Studies: Find certified guided autobiography instructors to join a group or start your own. Get more info here. 

- Jane Fonda’s "Prime Time": Learn how Jane Fonda used her life review to uncover personal truths and reflect on her legacy. There’s even a special chapter in this book about steps to take to do your own ‘Life Review’. Order here.  

- Emily Laber-Warren: Ready Emily’s New York Times article here (there might be a paywall) and learn more about Emily’s other work here. 

READY TO START YOUR OWN ‘LIFE REVIEW’? 

If you’ve ever felt the need to reflect on your past, this episode will inspire you to take that first step. Whether you're navigating midlife transitions or seeking clarity for the future, a life review can help you better understand yourself and chart a more purposeful path forward. Tune in to hear Emily’s expert insights and actionable tips! 

FOLLOW AGE BETTER PODCAST AND CONSIDER LEAVING A REVIEW!   

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"Patients who were on hormone therapy had a lower biologic age compared to the women who were not on hormone therapy." – Dr. Margaret Nachtigall 

In this episode of AGE BETTER, we dive into a new and exciting study that suggests hormone therapy (HT) may help women not only feel better but also stay biologically younger. We’re talking about a study that analyzed data from over 117,000 women and found that those on hormone therapy had a lower biologic age compared to those who weren’t. The most significant benefits were seen in women who used hormone therapy for four to eight years, but as always, there’s more to the story.  

Our guest, Dr. Margaret Nachtigall, a menopause expert and reproductive endocrinologist at NYU Langone Health and Medical Director of Menopause Cheat Sheet, is here to break it all down for us. Together, we explore how hormone therapy can influence biological aging, the risks and benefits of HT, and why timing and duration are key. Whether you’re considering hormone therapy or already on it, this episode is packed with insights to help you make informed decisions about your health. 

KEY TAKEAWAYS 

Hormone therapy can help women look and feel biologically younger: Women using hormone therapy showed a lower biological age compared to those who never used it, especially when used for 4-8 years. 

The most benefits are seen in women who use hormone therapy for 4 to 8 years: A longer duration of hormone therapy within this window seems to be associated with the best outcomes in reducing biological age and improving overall health. 

Risks like blood clots and breast cancer must be considered: 

As with all medical treatments, HT isn’t risk-free. Dr. Nachtigall explains how risks like blood clotting and breast cancer need to be weighed carefully and personalized for each individual. 

The timing and duration of hormone therapy should be individualized: 

Hormone therapy isn’t one-size-fits-all, and Dr. Nachtigall emphasizes the importance of starting HT at the right time and determining the best duration for each woman. 

WHY YOU SHOULD LISTEN TO THIS EPISODE: 

KEY LINKS & RESOURCES: 

- Learn more about hormone therapy and menopause: [Menopause Cheat Sheet] 

- Read the study discussed in this episode: [JAMA Network Open]

- Connect with Dr. Margaret Nachtigall: [NYU Langone Health]

FOLLOW & SUBSCRIBE 

Be sure to subscribe to AGE BETTER with Barbara Hannah Grufferman for more conversations that help you take charge of your health and well-being as you age. 

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