Summary

In this episode, host Barbara Hannah Grufferman reflects on the health challenges she faced in 2023 and shares three new pieces of research for aging better in the new year. The first discusses the benefits of incorporating beans, specifically Navy beans, into your daily diet for improved gut health. Then Barbara explores the concept of exercise snacks, which are short bursts of exercise that can provide similar benefits to longer workouts. And finally, she emphasizes the importance of strength training, especially as we age, for maintaining muscle mass and independence. Overall, Barbara encourages listeners to make positive changes in their lives and prioritize their health and well-being in 2024 and beyond.

Takeaways

Chapters

00:00 Introduction and Overview

01:22 Review of 2023 Health Challenges

05:20 Three New Pieces of Research for Aging Better

06:16 Chapter 1: Incorporating Beans into Daily Diet

10:25 Chapter 2: Exercise Snacks for Daily Movement

15:07 Chapter 3: Importance of Strength Training

17:54 Conclusion and Final Thoughts

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In this special replay 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/why-hair-loss-happens-and-what-to-do-about-it-with-dr-doris-day/id1623436268?i=1000628416064

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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In this special New Year's replay episode of GRUFFtalk, host Barbara Hannah Grufferman takes us on a profound journey into the intricate world of karma and happiness.

Originally recorded in January 2023, this timeless conversation features Dr. Douglas Gentile, a distinguished psychologist and Zen monk. Together, they explore the multifaceted nature of karma, shedding light on its role in breaking free from negative patterns and discovering true happiness.

As we begin a new year, join us for an insightful reflection on the profound connection between karma and personal growth. Discover how harnessing the power of karma can lead to a path of happiness and liberation, helping you get unstuck from past patterns and embrace a brighter future.

It's a perfect way to kickstart your year with renewed wisdom, greater insights, and maybe even a little more happiness!

Books by Dr. Douglas Gentile:

Finding the Freedom to Get Unstuck and Be Happier

Game On! Sensible Answers About Video Games and Media Violence

Learn more here.

Connect with Barbara Hannah Grufferman here. 

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In this special year-end replay of a very special episode, the amazing Dr. Gladys McGarey, the "Mother of Holistic Medicine," joins GRUFFtalk podcast host Barbara Hannah Grufferman to talk about her beautiful book, “The Well-Lived Life: A 102-Year-Old Doctor’s Six Secrets to Health and Happiness at Every Age.”  

Dr. McGarey has spent her life pioneering the integration of traditional medicine with alternative therapies, and she shares with us her experiences and insights into the world of holistic medicine.  

She also talks about:  

• Why people get stuck and what to do about it  

• How she found her voice at the age of 93  

• Why it’s important to keep moving and how to do it  

• How she overcame dyslexia to become a leading voice in the field of holistic medicine  

Dr. McGarey takes us back to her early days as a physician and how she became interested in alternative therapies. She talks about the challenges she faced when she first started promoting holistic medicine (like being called a ‘witch doctor’), and how attitudes towards it have changed over the years. We get to learn about her early influences, including the work of Edgar Cayce, her parents, and even a wounded elephant, and how they all shaped her approach to medicine.  

This is an incredibly inspiring conversation with Dr. Gladys McGarey, as she shared her experiences, insights, and most of all, her wisdom. We know you will learn a great deal about how to live a life filled with health and happiness, no matter what your age.  

Learn more about Dr. Gladys McGarey:  

“The Well-Lived Life”: https://www.amazon.com/Well-Lived-Life-102-Year-Old-Doctors-Happiness/dp/1668014483  

Instagram: @begladmd  

 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, we welcome back Gretchen Reynolds, a renowned health and wellness journalist who writes the "Your Move" column for the Washington Post. Join us as we delve into three of her insightful articles that offer valuable perspectives on health and fitness. 

Topics Covered: 

1. Never Too Late to Get Strong: 

   - Discussion on Gretchen's article: "It’s never too late to lift weights: older bodies can still build muscle." 

   - Insights into new research showing significant fitness and strength improvements in individuals in their 80s and 90s who start weight training. 

   - Tips for those in midlife who are new to strength training. 

   - Recommendations for frequency of strength training sessions. 

2. Exercise and Weight Loss 

   - Exploration of weight loss with or without the aid of medications like Ozempic, Wegovy, and Munjaro. 

   - Expert opinions on the importance of incorporating exercise into weight loss regimens, even when using these medications. 

3. Moving Fast for 3 Minutes a Day Lowers Cancer Risk: 

   - Gretchen's article on how just three minutes of fast-paced movement daily can reduce cancer risk. 

   - Discussion on the scientific backing for this health advice. 

4. The Calcium Score Test and Women's Heart Health: 

   - Gretchen shares the story of her friend’s sudden passing from undetected heart disease, leading to a focus on women's heart health. 

   - Information about the calcium score test, which assesses plaque buildup in arteries. 

   - Personal experiences and the importance of early detection and preventative measures. 

Closing Thoughts: 

- Gretchen shares her plans and insights on how she intends to modify her exercise routine in 2024 based on the research she reported in 2023. 

Links and Resources: 

Previous Episode with Gretchen Reynolds: https://podcasts.apple.com/us/podcast/grufftalk-how-to-age-better-with-barbara-hannah-grufferman/id1623436268?i=1000602037359f 

Articles by Gretchen Reynolds Referenced in this Episode: 

Strength-Training: https://www.washingtonpost.com/wellness/2023/11/29/weight-lifting-aging/ 

Importance of Exercising While Losing Weight: https://www.washingtonpost.com/wellness/2023/09/06/exercise-weight-loss-diet-ozempic/ 

Can 3 Minutes of Vigorous Exercise a Day Fight Cancer? https://www.washingtonpost.com/wellness/2023/08/09/fast-movement-activity-lower-cancer-risk/ 

 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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Welcome to this special episode of GRUFFtalk, where your host, Barbara Hannah Grufferman, takes you on an enlightening journey through the latest in health and wellness research. In this episode, we're focusing on groundbreaking medical studies that are reshaping our understanding of how to age better. Barbara will guide you through three distinct studies, each offering valuable insights into maintaining your health and vitality. 

First, we'll explore a study from the British Heart Foundation, revealing how different types of daily movement can significantly impact heart health. This segment will shed light on the importance of activity, even in small doses, and how it can lead to substantial improvements in your overall well-being. 

Next, we delve into the age-old debate of walking versus running. This study unravels the efficiency and benefits of both forms of exercise, providing practical tips on how you can incorporate them into your routine for optimal health benefits. 

Finally, we'll take a culinary trip to the Mediterranean as we examine a study highlighting the cardiovascular benefits of the Mediterranean diet, particularly for women. You'll discover how simple dietary changes can lead to better heart health and lower risk factors associated with cardiovascular diseases. 

This episode of GRUFFtalk promises to be not only informative but also incredibly practical, offering tips and insights you can apply to your daily life.  

 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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The older we get the more out of hand the things we’ve accumulated in life tend to become. As kids move out and major life events happen such as weddings, funerals, graduations, and death creeps into the picture, before you know it, you’re left shuffling boxes and storage totes from one side of the garage to the other to make space for more things you probably don’t have a real use for.  

In this replay of a transformative conversation GRUFFtalk host Barbara Hannah Grufferman had with organizing guru Julie Morgenstern, you’ll learn how to get on top of your belongings, obligations, relationships, and so much more so you can find more joy and greater peace. 

Julie Morgenstern has published six bestselling books, has appeared on Oprah, the Today Show, and is an organization consultant and time management expert.  

Some of the topics that are covered include: 

What is the S.H.E.D. process and why is it so important?   

Julie breaks down the difference between decluttering and organization for us. While you are still occupying your space it’s important to have easy access to the things you most use and love. She also explains how eliminating things we don’t use gives us the energy and clarity we need to move forward.  

What is Swedish Death Cleaning and why would anyone do this?  

While this could probably use some rebranding, we promise it’s not as dark and grim as it sounds. Julie reveals how this cleaning method is about being thoughtful and intentional while making our belongings more manageable and valuable to the people we love.  

“I’m releasing to not give the burden of time or decision making to others…” -Julie Morgenstern  

Three questions to consider when decluttering:  

1) What is the time and emotional burden that you are going to leave to your loved ones if you don’t tackle this now?  

2) What do you want people to know about you, or to see about you when you are gone?  

3) Is everything in my home something that I use and love?  

3 power takeaways to start shedding:  

By purging and decluttering your life now, you’re giving a gift to yourself and to the people you love  

Get started by identifying the 20% you use in every category in your home so that what remains are the things you really use and love.  

Start small and tackle one category at a time. Do not go room by room, but stick to categories such as books, or pots and pans. 

“You can't move forward, if you're stuck where you are.” -Julie Morgenstern  

Check out the Swedish Death Cleaning book here:  

https://www.amazon.com/Gentle-Art-Swedish-Death-Cleaning/dp/1501173243/ref=tmm_hrd_swatch_0?_encoding=UTF8&qid=1659115052&sr=8-1   

Connect with Julie Morgenstern  

Website: https://www.juliemorgenstern.com   

Connect with Barbara:   

Website: https://www.barbarahannahgrufferman.com 

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Did you know that feeling pretty can help you take on the world?

In this episode that’s what I’m talking about with the amazing Laura Geller. She knows all about “pretty.”

Laura is the founder of a the wildly successful brand that she launched on QVC over 20 years ago. She has won accolades for being a savvy and successful entrepreneur and she is a brilliant marketer who keeps her line of products fresh and modern. I can personally share that Laura is warm, humorous, and most importantly relatable.

Together, we dive into what it means to be pretty. When you feel pretty, you feel powerful and ready to take on whatever the world sends your way. 

Find your joy. Find your inner peace and tap into that whatever it may be. - Laura Geller

Hear about Laura’s 3 E’s for looking pretty and why they are so important.

I’ve followed this advice for years and it continues to serve me well. Laura and I also talk about the one cosmetic we will never give up and she gives a great tip about using it in an unexpected way.

You’re going to be inspired when you hear why Laura chose her career and why she made helping women look and feel beautiful her life’s work. Find out why, for Laura, makeup is about empowerment.

When you feel pretty, you feel powerful and ready to take on whatever the world sends your way. – Barbara Hannah Grufferman

The beauty and cosmetics industry has always used young models and celebrities in their brand images and promotions. All of that shifted for the Geller brand when Laura trusted herself and leaned into the women who love her makeup; women who were 40+.

It was a great business decision, and the proof is the incredible growth of the Laura Geller brand. I love that the women on her website and marketing are beautiful and relatable.

Laura and I both lost our moms in recent years, and it was lovely to be able to talk about a few of our favorite memories.

I’ll have Laura back to talk us through her best make-up tips that work for everyone. Until then, we both hope you will embrace pretty in your life!

Connect with Laura:

Laura’s YouTube Channel                               

Laura Geller Website

Amy’s Answering Machine

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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Have you ever thought about running a marathon, but also thought you might be too old to even try? Then you want to listen to this week’s episode. 

In this replay of an episode that aired last year, host Barbara Hannah Grufferman shares a few details about running in the 2022 New York City Marathon with guest Mary Newell. Mary is a retired clinical psychologist who started running at 55 and at age 72, has run so many marathons and ultramarathons that she often loses track. 

During their conversation, 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 running 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 today’s episode of GRUFFtalk, host Barbara Hannah Grufferman takes a deep dive into INSULIN RESISTANCE: what it is, common symptoms, how to prevent it, and more importantly, how to reverse it.  

Dr. Margaret Nachtigall, a Reproductive Endocrinologist at NYU Langone Health and an expert on women’s health and menopause joins Barbara to shed light on this often-misunderstood condition, and its impact on postmenopausal women. 

Key Takeaways: 

- Understand the basics of Insulin Resistance - what it is and why it matters. 

- Discover the subtle signs and potential health consequences. 

- Learn about the connection between Insulin Resistance and postmenopause. 

- Gain insights into diagnostic methods, including blood tests and physical examinations. 

- Tips and strategies on lifestyle changes, medications, and treatments to manage or reverse Insulin Resistance. 

- Hear about the emerging research linking insulin resistance with dementia and other health conditions. 

Why Listen? 

- Equip yourself with knowledge to better understand and manage Insulin Resistance. 

- Grasp the complex relationship between aging, particularly postmenopause, and this condition. 

- Empower yourself with practical guidance from a leading expert in women’s health. 

- For anyone eager to enhance their health journey, this episode promises crucial insights and actionable takeaways. 

Key Links: 

Previous Episode Focusing on Metformin: https://podcasts.apple.com/us/podcast/grufftalk-how-to-age-better-with-barbara-hannah-grufferman/id1623436268?i=1000605135528 

Subscribe to Menopause Cheat Sheet Newsletter: http://www.menopausecheatsheet.com 

Connect with Barbara:  

Website: https://www.barbarahannahgrufferman.com 

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

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

LinkedIn: https://www.linkedin.com/in/barbara-hannah-grufferman/ 

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