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: 

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/ 

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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/ 

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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/ 

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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/ 

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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 [email protected] 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/

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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/ 

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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/ 

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“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: 

Books: https://www.barbarahannahgrufferman.com/books/ 

Website: https://www.barbarahannahgrufferman.com 

Facebook: https://www.facebook.com/BarbaraHannahGruffermanAuthor 

Instagram: https://www.instagram.com/barbarahannahgrufferman/ 

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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/ 

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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 

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