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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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 

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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: 

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 

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In this episode of GRUFFtalk, host Barbara Hannah Grufferman chats with Dr. Margaret Nachtigall, a board-certified reproductive endocrinologist and a founding member of the North American Menopause Society, about hormone therapy (HT).  

Dr. Nachtigall gives a masterclass on HT, including the latest position statements from the North American Menopause Society, the American Heart Association, and the USPSTF. She also discusses the benefits and risks of HT, the ideal time to start and stop HT, and other key things every woman should consider before taking HT. 

What you’ll learn from this episode: 

If you are considering HT, it is important to talk to your doctor about the risks and benefits, but the best place to start is by listening to this masterclass with Dr. Margaret Nachtigall. 

Links to learn more: 

Menopause and Heart Health: https://www.barbarahannahgrufferman.com/menopause-and-your-heart/ 

Five Things That Change After Menopause: https://podcasts.apple.com/us/podcast/grufftalk-how-to-age-better-with-barbara-hannah-grufferman/id1623436268?i=1000597359042 

Your Brain on Menopause: https://podcasts.apple.com/us/podcast/grufftalk-how-to-age-better-with-barbara-hannah-grufferman/id1623436268?i=1000585467956 

Connect with Barbara Hannah Grufferman: 

Website: https://www.barbarahannahgrufferman.com 

Instagram: @Barbara Hannah Grufferman 

Facebook: @BarbaraHannahGruffermanAuthor 

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In this episode of GRUFFTalk, join host Barbara Hannah Grufferman and special guest Joyce Shulman, co-founder of 99 Walks, as they delve into the world of osteopenia. Here's what you can expect: 

Whether you're newly diagnosed or simply want to safeguard your bones, this inspiring conversation is a must-listen. 

Tune in to this enlightening episode with Joyce and Barbara as they arm you with knowledge to conquer osteopenia and take charge of your bone health journey.  

Learn more about bone health: 

Bone Health & Osteoporosis Foundation: https://www.bonehealthandosteoporosis.org 

Peak Bone Mass Study: https://www.bonehealthandosteoporosis.org/preventing-fractures/nutrition-for-bone-health/peak-bone-mass/ 

AARP the Magazine Article on Bone Health by Barbara: https://www.aarp.org/health/conditions-treatments/info-2022/symptoms-of-osteoporosis.html 

Prunes and Bone Health: https://www.psu.edu/news/health-and-human-development/story/prunes-may-help-prevent-bone-loss-and-preserve-bone-strength/ 

Learn more about Joyce Shulman: 

99Walks: https://www.99walks.fit 

Jetti Poles: https://www.99walks.fit/jetti 

Jetti Pack: https://jettifit.com/pages/jetti-pack?utm_source=google&utm_medium=paid&utm_campaign=20029711355&utm_content=152268853870&utm_term=jetti%20walking%20sticks&gadid=656149600962&gad=1&gclid=EAIaIQobChMIm5Wtu4fu_gIVvCuzAB1ergHUEAAYASACEgJhDvD_BwE 

Vestibular Training Services: https://vestibulartrainingservices.com/web/index.php?siteid=9007&pageid=12909 

Connect with Barbara Hannah Grufferman: 

Website: https://www.barbarahannahgrufferman.com 

Instagram: @Barbara Hannah Grufferman 

Facebook: @BarbaraHannahGruffermanAuthor 

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