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: 

 Connect with Carmindy: 

Instagram: CarmindyBeauty 

TikTok: Carmindy_Beauty 

Website: CarmindyBeauty 

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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

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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

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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 [email protected].

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

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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 

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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: 

"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 

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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: 

“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: 

If you’d like to submit your questions for a future episode, send an email to [email protected]   

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/  

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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: 

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 [email protected]  

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/  

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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. 

“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: 

If you’d like to submit your questions for a future episode, send an email to [email protected]  

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 

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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 

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