Age Better with Barbara Hannah Grufferman

By Barbara Hannah GruffermanHealth & Fitness Education Arts Self-Improvement Fashion & Beauty

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Age Better with Barbara Hannah Grufferman episodes

October 27The Foot Core: Why Stronger Feet Matter More After 60 with Dr. Erin Futrell EP 219
“You need to do something for your feet.” — Dr. Erin Futrell
We spend a lot of time thinking about strengthening our legs, our core, and our bones—but what about the muscles in our feet?
In this episode, physical therapist and researcher Dr. Erin Futrell explains why the small muscles that make up our “foot core” deserve much more attention, especially as we get older. We talk about foot strength, balance, fall risk, the surprising role our shoes may play, and the simple exercises that can help us keep our feet strong and responsive. 
KEY LINKS
Learn more about Dr. Erin Futrell and the FiTT Lab HERE

Watch Dr. Futrell’s Foot-Strengthening / Toe Yoga Video HERE

Read Dr. Futrell’s 2026 study on minimal footwear, balance and fall risk in older adults HERE

Read Dr. Futrell’s 2024 study on long-term minimal footwear use in older adults HERE

Read USPSTF report on fall prevention HERE
Read study on minimal footwear and osteoarthritis HERE
Learn more about The Foot Core System research HERE

Get the toe spacers Barbara mentions in the episode HERE

WHAT YOU’LL LEARN
What the “foot core” is—and why these small muscles matter for stability and balance.
What happens to our feet as we get older, and why it is not too late to strengthen them.
Simple “toe yoga” exercises—including toe lifts, toe spreading and the short-foot or doming exercise.
What Dr. Futrell’s research found when older adults trained their feet or gradually wore minimally cushioned footwear.
Why proprioception—our ability to sense where our body is in space—may be one of the most fascinating connections between our feet and our balance. 
Why more cushioning and support isn’t necessarily better for everyone—and why any transition to less supportive footwear needs to happen gradually.
How stronger, more responsive feet may help us keep doing the thing that matters most as we age: moving. 
This conversation completely changed the way I think about my own feet—and I have a feeling it will do the same for you.
Listen or watch now, check the show notes for Dr. Futrell’s exercise video and research, and then take five minutes today to give your feet a workout.
And if you found this episode helpful, please follow AGE BETTER, leave a rating or review, and share it with someone who wants to stay strong, steady and active for years to come.
38 min
October 20Bone Loss Is Silent Until It Isn’t: Fight Frailty After 60 with Dr. Jocelyn Wittstein EP 218
“Bone loss is silent until it isn’t.” — Dr. Jocelyn Wittstein 
Key Links
Dr. Jocelyn Wittstein’s Book: “The Complete Bone and Joint Health Plan”
“The Musculoskeletal Syndrome of Menopause” — PubMed
Bone Health & Osteoporosis Foundation
World Osteoporosis Day
What You’ll Learn
For World Osteoporosis Day, orthopedic surgeon and sports medicine specialist Dr. Jocelyn Wittstein returns to AGE BETTER for a conversation about something most of us cannot see or feel happening: the gradual changes in our bones, muscles and joints as we move through menopause and beyond.
But this episode is not just about osteoporosis — and it is definitely not about accepting weakness as an inevitable part of getting older.
Dr. Wittstein explains what happens to bone around the menopause transition, why bone loss can remain unnoticed until a fracture occurs, and why knowing your own bone-health status can change what you do next. She also addresses one of the biggest questions women ask: If I’m already in my 60s or 70s and I haven’t been strength training, have I waited too long? Her answer is reassuring: you can still build muscle and get stronger. 
You’ll also hear why muscle matters for far more than appearance, what kinds of strength and impact exercise actually challenge bone, how to adapt exercise when arthritis gets in the way, why balance and agility deserve a place in your routine, and how a DXA scan can help you make more informed decisions about your health. 
Most importantly, this conversation is about what you can still do right now to protect your bones, preserve your strength and keep yourself moving confidently for years to come.
One More Thing
World Osteoporosis Day is a good reminder to make bone health part of your overall health plan. The Bone Health & Osteoporosis Foundation offers trusted information, programs and resources on prevention, exercise, nutrition, testing, treatment and fracture prevention. 
If this episode makes you think differently about your bones, share it with a friend who needs to hear it — especially someone who thinks it might be too late to get stronger.
And be sure to follow AGE BETTER and subscribe to my Age Better Cheat Sheet on Substack for more practical, science-backed ways to stay strong, healthy and independent after 60.
44 min
October 13Menopause: Why It Still Matters After 60 with Dr. Margaret Nachtigall EP 217
“No matter how old you are, it is not too late to start doing all of the things that can help you age in the healthiest way.” — Dr. Margaret Nachtigall 
Key Links
American Heart Association: Life’s Essential 8 — the eight key measures Dr. Margaret references for supporting cardiovascular and overall health: nutrition, physical activity, nicotine avoidance, sleep, weight, cholesterol, blood sugar, and blood pressure – is HERE
Previous AGE BETTER episode with Dr. Margaret Nachtigall on vaginal health and vaginal estrogen is HERE
What You’ll Learn
Menopause doesn’t stop mattering when the hot flashes end.
In this special World Menopause Day episode, I’m joined once again by reproductive endocrinologist and women’s health expert Dr. Margaret Nachtigall to talk specifically about what menopause means for women in their 60s, 70s and beyond.
We discuss:
Why menopause can still affect your health decades after your final period
The important difference between starting hormone therapy after 60 and continuing hormone therapy you began earlier
Why the so-called “window of opportunity” for systemic hormone therapy isn’t the same as an automatic stop date
What women who never took systemic hormone therapy can still do now
Why vaginal estrogen has no age cutoff and may be especially important for preventing recurrent urinary tract infections
The health basics that become even more important after menopause — exercise, sleep, blood pressure, cholesterol, blood sugar, smoking and alcohol
What women over 60 should still be discussing with their gynecologists
Why it is never too late to take meaningful steps to protect your health
We also set the stage for next week’s AGE BETTER episode with orthopedic surgeon Dr. Jocelyn Wittstein, when we’ll go deeper into the impact of menopause on bones, muscles and joints for World Osteoporosis Day.
A Quick Ask
If this episode helps you, please share it with a woman who needs to hear it. And subscribe to the Age Better Cheat Sheet on Substack for more science-backed, practical information to help you stay strong, healthy and independent for years to come.
33 min
October 06Sleep After 60: What’s Normal, What’s Not, and What Actually Works with Dr. Shelby Harris EP 216
"You are the expert on you. If you know something feels off, get it evaluated. And if someone brushes you off, get it evaluated even more."
— Dr. Shelby Harris
Key Links
Dr. Shelby Harris: drshelbyharris.com
Her book, The Women's Guide to Overcoming Insomnia: https://link.amazon/B008CMJ2D
Learn more about CBT-I: drshelbyharris.com/insomnia-treatment-cbt-i
Follow Dr. Shelby: Instagram @sleepdocshelby | TikTok @sleepdocshelby
Barbara Hannah Grufferman: barbarahannahgrufferman.com
Age Better Cheat Sheet on Substack: https://substack.com/@barbarahannahgrufferman?r=7i9qw6&utm_campaign=profile&utm_medium=profile-page
In This Episode
Sleep gets a little strange after 60. You fall asleep fine, then you're wide awake at 3 a.m. You can't sleep in, no matter how hard you try. Is this just part of getting older?
Dr. Shelby Harris, a board-certified sleep psychologist, 27-time marathoner, and author of The Women's Guide to Overcoming Insomnia, says no. Here's what you'll learn:
How sleep changes after menopause, and whether we really need less of it as we age
The real reason you keep waking up at the same time every night
A sleep disorder that often goes undiagnosed in women after menopause, even in women who are fit and active
Why your sleep tracker might be making things worse
The truth about melatonin, magnesium, and other sleep supplements
What to do (and what not to do) when you can't fall back to sleep
CBT-I, the drug-free, first-line treatment for insomnia that helps about 70% of people
Why marathoners, including Barbara and Dr. Shelby, sleep terribly after a big race
Dr. Shelby's three top takeaways for better sleep, starting tonight
Stay Connected
If this episode helped you, please share it with a friend who's been struggling with sleep. Follow Age Better wherever you listen so you never miss an episode, and subscribe to the free Age Better Cheat Sheet on Substack for practical, research-backed tips delivered to your inbox.
34 min
September 29How to Eat and Exercise After Menopause with Dr. Ian Smith EP 215
“Resistance training and protein are the new fountain of youth.” — Dr. Ian Smith
What changes about the way we should eat and exercise during menopause—and for all the decades that follow?
In this episode of AGE BETTER, I sit down with physician and bestselling author Dr. Ian K. Smith for a lively, practical conversation about his new book, The New Menopause Kitchen. We talk about the nutrients that become especially important during and after menopause, why he created a flexible 10-week eating plan, and how Rachael Ray’s recipes turn those nutritional principles into real food you’ll actually want to eat.
But this isn’t just a conversation about food. Dr. Ian believes nutrition and exercise are a “one-two punch,” which is why the book also includes his Meno-Cise exercise plan—with a particular focus on maintaining muscle, protecting bone, and making movement doable and sustainable.
KEY LINKS
Read “The New Menopause Kitchen” by Dr. Ian K. Smith HERE
Join The New Menopause Kitchen Facebook Support Group HERE
Dr. Ian created the group to give readers community, support, access to experts, and additional guidance as they follow the program.
Learn more about Dr. Ian Smith HERE
WHAT YOU WILL LEARN
Which “Midlife Power Nutrients” Dr. Ian wants women to prioritize during menopause and postmenopause.
What an anti-inflammatory way of eating actually looks like—and why blood sugar and insulin sensitivity matter.
How his 10-week meal plan gradually builds sustainable eating habits rather than relying on a short-term “diet.”
How Rachael Ray’s recipes fit into the plan while keeping food accessible, affordable, and enjoyable.
Why protein and resistance training become increasingly important as we get older.
Why walking and cardio matter—but may not be enough if we want to preserve muscle and strength.
How HIIT—high-intensity interval training—can provide an efficient cardiovascular workout, and how it can be adapted to different fitness levels.
Listen to or watch the full episode of AGE BETTER, and share it with a woman—or a man—who wants to eat better, get stronger, and protect their health for the years ahead.
And if you enjoy the episode, please follow AGE BETTER, leave a review, and share it with someone who needs to hear this conversation.
32 min
September 22U.S. News Asked 63 Experts How to Age Better. Here’s What They Said EP 214
“The data strongly suggests that we are looking for magic bullets on pharmacy shelves when the most powerful tools are actually foundational, very basic daily habits.” — Shanley Chien
Key Links
U.S. News & World Report: 2026 Healthy Aging Survey is HERE
Learn more about the BHOF ‘Be Bone Strong’ Walking Clubs HERE
Get info about the dynamometer to measure grip strength HERE
There is no shortage of advice about how to live longer—supplements, trackers, biohacks, new medications, tests and endless health metrics.
But what actually helps us age better?
U.S. News & World Report asked 63 experts across medicine, nutrition, fitness, longevity and research, and the answers offer a surprisingly clear roadmap.
In this episode, journalist Shanley Chien joins me to unpack the findings that stood out most—including what the experts say we may be overcomplicating, one major healthy-aging risk that often gets overlooked, the markers that may help predict future independence, and the issues women need to be paying much more attention to as we get older.
We also talk about GLP-1 medications, brain health, wearables, inflammation—and why some of the most effective strategies for aging better may also be the simplest.
If this episode helps you, please follow AGE BETTER on Apple Podcasts or Spotify, subscribe on YouTube, and share it with someone who wants to stay strong, healthy and independent for years to come.
And if you have a question, comment or topic you’d like me to explore, email me at [email protected].
28 min
September 15GLP-1s After 60: How to Lose Weight Without Losing Muscle — with Heidi Skolnik EP 213
“You never used to think, ‘Am I eating enough?’ You’re always thinking, ‘Can I eat less?’ And now I want you to think: Are you eating enough?” — Heidi Skolnik
Key Links
Learn more about Heidi Skolnik HERE
Get more info on “Your GLP-1 Game Plan: What Your Doctor Didn’t Tell You About How to Eat, Move, and Thrive on Weight Loss Medications” HERE
GLP-1 medications have transformed weight loss, but especially after 60, losing weight is only part of the equation. Sports nutritionist and exercise physiologist Heidi Skolnik returns to AGE BETTER to explain how to use these medications without sacrificing muscle, bone, strength, or good nutrition.
What You Will Learn
Why rapid weight loss can put muscle and bone at risk
How much protein you may need—and why more isn’t always better
Why resistance training is essential
How to eat when your appetite is dramatically reduced
What to do about nausea, constipation, and dehydration
Which supplements may actually help—and which are mostly hype
How GLP-1s can change your relationship with food and “food noise”
If you’re taking a GLP-1, considering one, or simply want to understand these medications better, this episode is for you.
Follow AGE BETTER, and share this episode with someone who needs it. And if you enjoy the show, please leave a rating and review on Apple Podcasts or Spotify.
27 min
September 08AT 79, KATHRYN GRODY IS STILL UNFINISHED EP 212
“I want to proceed unfinished . . .think of the changes as adaptations, not surrender.” — Kathryn Grody
KEY LINKS
Kathryn Grody’s one-woman show, The Unexpected 3rd — October 13–November 1 at George Street Playhouse
The Unexpected 3rd — tickets and information
Don’t Listen to Us with Mandy Patinkin and Kathryn Grody — Kathryn and Mandy’s podcast with their son, Gideon
Listen to Don’t Listen to Us
“The Layers” by Stanley Kunitz — the poem Kathryn reads during our conversation
Read “The Layers”
How Not to F*ck Up Your Face by Valerie Monroe
Visit Valerie Monroe’s Substack
What does getting older actually feel like?
At 79, award-winning actress and writer Kathryn Grody isn’t interested in pretending she has aging figured out. She’s funny about it, angry about parts of it, grateful for it—and determined to keep discovering who she is.
Kathryn joins me for a wonderfully candid conversation about entering what she calls her “third and final act,” which inspired her one-woman show, The Unexpected 3rd. We talk about the strange experience of feeling like yourself while suddenly being treated as “old,” why allowing her hair to go gray felt almost radical, and what happens when the world begins making assumptions about what you can—and can’t—do.
We also talk about strength and changing bodies, needing more time to recharge, bringing new people into your life as old friends are lost, the fear of mortality, marriage and family, and the unexpected social-media fame that came when her son Gideon began filming Kathryn and her husband, Mandy Patinkin, simply being themselves.
And then the conversation goes somewhere deeper: How do we acknowledge what is hard about aging without allowing fear and loss to become the center of our lives?
Kathryn’s answer has stayed with me. Stay curious. Keep adapting. Keep participating. Keep making room for new experiences. And above all, don’t assume you’re finished.
If this conversation speaks to you, please share it with a friend who is thinking about what her own next chapter might look like. And be sure to follow AGE BETTER wherever you listen, subscribe to the AGE BETTER YouTube channel, and leave a rating or review—it really does help more women find the show.
1 hr 16 min
September 01 English Doesn't Have the Right Words for Growing Older — with Maggie Rowe EP 211
“One of the biggest mistakes I’ve made is overvaluing status and undervaluing purpose. And as I get older, I hope to switch that out.” — Maggie Rowe
KEY LINKS
Lisen to ‘50 Words for Snow’ podcast HERE
Learn more about Maggie Rowe HERE
Read AGE BETTER CHEAT SHEET newsletter HERE

What if some of the problem with aging is simply that we don’t have good enough words for it?
English gives us elderly, senior, over the hill, anti-aging—and the particularly maddening “you look good for your age.” But in other languages, there are words that describe growing older very differently: as ripening, accumulating wisdom and experience, becoming more grounded, letting go of old burdens, and approaching life with renewed curiosity and wonder.
My guest today is writer and performer Maggie Rowe, co-host of the fascinating podcast 50 Words for Snow, which explores words from other languages that have no direct English equivalent.
Maggie introduces me to words and ideas I wish we had been using all along—including a Japanese concept that compares aging to ripening and becoming more complex and layered with time, another that describes the treasure trove of experience we accumulate through life, and shoshin, or “beginner’s mind”: the ability to approach life with curiosity instead of assuming we already know everything.
We also have some fun deciding which aging words deserve to be retired forever.
But the deeper question is one worth thinking about: Do the words we use merely describe aging—or do they influence what we expect aging to be?
Because if the language surrounding getting older is mostly about decline and loss, it’s easy to start believing that story. What happens when we replace some of those words with ones that recognize what can actually increase with age—perspective, freedom, purpose, curiosity, self-knowledge and the ability to appreciate our lives?
This conversation may make you think differently about the words you use to describe yourself—and this stage of your life.
Listen to this episode and then tell me: What word would YOU choose to describe growing older?
Send me your word at [email protected] or share it with me on social media.
And if this episode made you think, please follow AGE BETTER, leave a rating or review, and share it with a friend.Those small actions make a huge difference in helping more women discover the show.
And don’t forget to sign up for the AGE BETTER CHEAT SHEET for more of the ideas, research and practical strategies that can help all of us age better.
26 min
August 25 Vaginal Health After 60: What Actually Works for Dryness, Pain & UTIs with Dr. Margaret Nachtigall EP 210
“For vaginal estrogen . . . there’s no window of timing. If you’re 80 years old and your body has not seen estrogen in 30 years, you can still start local vaginal estrogen. It’s not too late. You can start.” — Dr. Margaret Nachtigall
We talk a lot about protecting our hearts, our brains, and our bones as we get older. But what about vaginal health?
In this episode of AGE BETTER, Dr. Margaret Nachtigall joins me to talk about what really happens to the vagina and urinary tract after menopause — and, more importantly, what we can do about it.
We cover vaginal dryness, burning and discomfort; why urinary urgency and recurrent UTIs can be connected to menopause; when symptoms are normal and when they’re a red flag; and the treatments that can make a real difference. Dr. Margaret explains the role of local vaginal estrogen, hyaluronic acid, moisturizers and lubricants, pelvic floor physical therapy, and other options — including what women with a history of breast cancer should discuss with their medical team.
We also talk about sex after 60, STI protection with a new partner, pelvic exams as we age, and one message I especially want women to hear: you do not have to simply accept vaginal discomfort as part of getting older. There are treatments, and it is never too late to ask for help.
If you’re in your 60s, 70s or beyond — or care about someone who is — this is an important conversation to hear and share.
Listen now, and then talk with your healthcare provider about what makes sense for you.
Are you loving AGE BETTER? Consider subscribing and following wherever you tune in. Check out AGE BETTER CHEAT SHEET newsletter on Substack.
See you next week!
35 min