In this episode of GRUFFtalk: How to Age Better, host Barbara Hannah Grufferman uncovers the long-overlooked component of our physical well-being: fascia. Danielle Friedman, a prominent health and wellness journalist and respected author, joins in to shed light on the crucial role of fascia in our bodies, particularly as we get older. 

What you’ll learn from this episode: 

What Is Fascia? 

 Get a comprehensive overview of fascia, helping listeners understand its function and significance in the human body. This foundation demystifies how this extensive, web-like system influences our structural integrity and physical health. 

How Does Fascia Impact Aging?    

Discover how fascia relates to the aging process. This episode delves into the transformations fascia undergoes as we age, how these changes affect our mobility, and why maintaining fascial health is key to preserving vigor and flexibility. 

How Can You Take Care of Your Fascia?    

Get valuable tips on simple, everyday practices to maintain and improve your fascial health. From hydration to targeted stretches, these strategies are tailored to enhance tissue pliability, potentially easing pain and improving overall well-being. 

More About Danielle Friedman: 

Danielle Friedman is an award-winning journalist and a regular contributor to The New York Times’ Well section, where she has written about everything from the joys of being a slow runner to the importance of pelvic floor conditioning. She is also the author of Let’s Get Physical: How Women Discovered Exercise and Reshaped the World, which was selected as a New Yorker and Amazon Best Book of 2022. She lives in New York City with her husband and their two young sons. 

Additional Resources: 

Connect with Danielle Friedman: 

Website: https://danielle-friedman.com 

Book: https://www.amazon.com/Lets-Get-Physical-Discovered-Exercise/dp/0593188446/ref=sr_1_1?crid=2P25702SR9UKY&keywords=Lets+Get+Physical+book&qid=1698358119&sprefix=lets+get+physical+book%2Caps%2C87&sr=8-1 

Earlier Episode with Danielle Friedman: “How Women Revolutionized Fitness”: https://podcasts.apple.com/us/podcast/grufftalk-how-to-age-better-with-barbara-hannah-grufferman/id1623436268?i=1000566344259 

Earlier Episode on “Pelvic Floor”: https://podcasts.apple.com/us/podcast/grufftalk-how-to-age-better-with-barbara-hannah-grufferman/id1623436268?i=1000632418208 

New York Times article on “Fascia”: https://www.nytimes.com/2023/09/11/well/move/fascia-muscle-health.html 

New York Times article on “ThighMaster”: https://www.nytimes.com/2023/10/17/well/move/suzanne-somers-thighmaster.html 

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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In this episode of GRUFFtalk: How to Age Better podcast, host Barbara Hannah Grufferman delves into the profound connection between happiness, health, and interpersonal relationships. Drawing from insights in "The Good Life: Lessons From the World's Longest Scientific Study of Happiness," authored by Dr. Robert Waldinger and Dr. Marc Schulz, this discussion reveals compelling findings from the 85-year-old Harvard Study of Adult Development. 

Listeners will explore the undeniable impact of nurturing relationships on our overall well-being, transcending common misconceptions of happiness linked to professional success or material wealth. The episode brings to light the paradox of our digital age: an era of perceived connectivity where loneliness prevails as a global health concern. The statistics are startling, with discussions highlighting how loneliness can be more hazardous than obesity, especially among older adults, and its staggering societal costs. 

The conversation doesn't stop at outlining problems; it propels listeners towards tangible solutions. The concept of 'social fitness' is introduced, encouraging listeners to evaluate and invest in their social connections actively. From picking up the phone to forgiving past grievances, simple yet profound actions are discussed that individuals can take to reinforce their social bonds. 

As Barbara aptly reminds her audience, especially those over 50, it's never too late to revitalize connections, seek new friendships, and sever ties that drain emotional energy. This episode isn't just about understanding the importance of relationships; it's a call to action to prioritize them actively. 

Tune in to uncover why the pursuit of happiness is intricately tied to the relationships we nurture, and why building your 'social fitness' might just be the key to a longer, healthier, and happier life. 

KEY LINKS:  

The Book: “The Good Life: Life-Changing Lessons from the World’s Longest Study of Happiness”: https://www.amazon.com/Good-Life-Lessons-Scientific-Happiness/dp/198216669X 

The Study: The Harvard Study on Adult Development: https://www.health.harvard.edu/blog/the-secret-to-happiness-heres-some-advice-from-the-longest-running-study-on-happiness-2017100512543 

GRUFFtalk Episode About How to Get Unstuck and Find Happiness: https://podcasts.apple.com/us/podcast/grufftalk-how-to-age-better-with-barbara-hannah-grufferman/id1623436268?i=1000594895568 

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/ 

Learn more about your ad choices. Visit megaphone.fm/adchoices

Get ready for a powerhouse episode of GRUFFtalk with Barbara Hannah Grufferman! This time, we're zeroing in on the body's hidden foundation: the pelvic floor. We're stripping down myths, highlighting preventative hacks, and showcasing wellness strategies with the guidance of pelvic health expert, Ingrid Harm-Ernandes.  

What You’ll Learn From This Episode: 

Demystify the Pelvic Floor: 

 - What's the pelvic floor buzz about? Uncover its hidden roles in health and wellness and why it's your unsung bodily hero. 

The Pelvic Plight: Symptoms & Solutions: 

 - Decode common signs of pelvic floor disorders and pinpoint life events that shake up pelvic stability. Learn the "why" behind the pelvic health shifts during menopause and beyond. 

Power-Up with Pelvic Poses: 

 - Why wait for trouble? Dive into preventative magic with exercises and lifestyle tweaks that fortify your pelvic health. 

Navigate the Pelvic Health Maze: 

• Get the lowdown on cutting-edge treatments and personalized care routes.  

Crush Pelvic Health Stigmas: 

 - Shatter taboos and build confidence! Gain insights into managing emotional rollercoasters linked to pelvic issues. It's all about owning your body. 

Pelvic Health: The Self-Help Chronicle: 

 - Embrace your pelvic health with Ingrid’s transformative guide, “The Musculoskeletal Mystery.” Unearth practical wisdom that turns pages into action. 

Advocate Like a Pelvic Pro: 

 - Master the art of self-advocacy in navigating health care. Gather pro tips on being your own pelvic health spokesperson. 

Lock in, learn, and leverage this knowledge! By the end of this episode, you’ll walk away with a treasure trove of pelvic knowledge and the confidence to advocate for your pelvic health.  

Connect with Ingrid Harm-Ernandes: 

Instagram: harmernandes 

LinkedIn: https://www.linkedin.com/in/ingrid-harm-ernandes-5057773b/ 

Facebook: https://www.facebook.com/ingrid.harmernandes.71/ 

Facebook group: Desert Harvest: Advancing Pelvic Health Naturally 

Get More Information About Pelvic Health: 

“The Musculoskeletal Mystery: How to solve your pelvic floor symptoms” can be found at: DesertHarvest.com: https://www.desertharvest.com/books/ 

Amazon: https://www.amazon.com/Musculoskeletal-Mystery-Solve-Pelvic-Symptoms/dp/0578903563/ref=sr_1_1?crid=2DH1L8R2BJJ57&keywords=the+musculoskeletal+mystery+how+to+solve+your+pelvic+floor+symptoms&qid=1683122510&sprefix=%2Caps%2C616&sr=8-1 

Pelvic Relief (UK distributor): https://pelvicrelief.co.uk/collections/desert-harvest/products/the-musculoskeletal-mystery-how-to-solve-your-pelvic-floor-symptoms 

Video series:  

Episode 1: https://www.youtube.com/watch?v=RFu3ZvxLLDA 

Episode 2: https://www.youtube.com/watch?v=uNaO5fNlJfk 

Episode 3: https://www.youtube.com/watch?v=4t-uCmWGqco&t=1s 

Episode 4: https://www.youtube.com/watch?v=VX5xbvdGA_8&t=13s  

How to Find a Pelvic Floor Specialist: https://www.aptapelvichealth.org/ptlocator 

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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October is Menopause Awareness Month which is the best time to do a mini-masterclass in menopause and how it will change your body.  

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: 

1 your brain 

2 your heart 

3 your bones 

4 your vagina 

5 your waistline 

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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October is Menopause Awareness Month so we’re kicking off the month with this repost of a deep dive GRUFFtalk host Barbara Hannah Grufferman took with Dr. Margaret Nachtigall about how menopause changes your heart.  

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. Most women are unprepared for the impact menopause has on their hearts. GRUFFtalk host Barbara Hannah Grufferman was one of them. She developed a non-life-threatening heart issue but vowed to never let heart disease be the cause of her premature demise. She ramped up her workouts and reassessed how she was managing stress, eating, and sleeping, al of which she shares in this episode.  

The guest is Dr. Margaret Nachtigall who talks through the importance of heart health and its relation to menopause. She talks with Barbara 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 NYU Langone Health. She is also the Medical Director of Menopause Cheat Sheet, a free newsletter she and Barbara 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 your 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:  

• Try your best to reverse your risk factors 

• Eat healthy and sleep well 

• Discuss what your particular risks are for hormone therapy with your healthcare provider 

"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: 

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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In this week’s episode of GRUFFtalk: How to Age Better, host Barbara Hannah Grufferman talks with sports nutritionist Heidi Skolnik to take a deep dive into the many benefits of fiber, the ‘unsung hero' of nutrition and which many longevity experts believe is the ‘secret weapon’ to aging better and living longer. 

Here are a few of the things you’ll learn by listening to this episode: 

The Science Behind Fiber: Understand exactly what fiber is and the distinct types that can benefit our health. 

The Connection Between Fiber and Gut Health: Dive into fiber’s crucial role in digestion, gut health, and its direct link to a robust metabolism. 

Combatting Diseases: Learn how a fiber-rich diet can reduce the risk of type 2 diabetes, stabilize blood sugar levels, and reduce your risk for common chronic diseases such as cancer, stroke, and heart disease. 

Longevity's Link to Fiber: Unravel the research that connects higher fiber intake to a longer, more vibrant life. 

Get to Your Healthy Weight: Decode the ways in which fiber assists in weight control, satiety, and overall calorie regulation. 

Practical Tips: Get actionable advice on seamlessly incorporating more fiber-rich foods into your daily meals and snacks. 

More about Heidi Skolnik: 

Heidi Skolnik is a nutritionist and exercise scientist who works with professional athletes, Broadway stars, and also oversees Performance Nutrition for Julliard and the School of American Ballet. Heidi is also the co-author of the New York Times best-selling and wildly successful book “The Whole Body Reset”, which sheds light on how to stop age-related weight gain with while keeping muscles strong with the power of protein timing. 

Learn more about Heidi Skolnik here: 

Website: https://www.heidiskolnik.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/ 

Learn more about your ad choices. Visit megaphone.fm/adchoices

This week’s episode of ‘GRUFFtalk: How to Age Better’ podcast is all about achieving your goals.  

We’re big fans of goals, but, they aren’t always easy to achieve, especially if you get in your own way by letting fears stop you in your tracks.  

If you’ve ever wanted to make a major change in your life – whether in your career, a relationship, your health, or starting an exercise program -- you know how daunting it can be . . . and scary. The journey from visualizing your goals to actually making them happen can feel like an insurmountable gap, and that can often make you just stop before you even get started.  

If you have ever felt that way, or if you feel that way right now . . . this episode is definitely for you, because this week’s guest is someone who has figured it out.  

This week, GRUFFtalk host Barbara Hannah Grufferman talks with Sonia Satra, a former soap opera star turned mind-body expert who is set to release her first book, "What If It Were Easy: Using Movement & Mindset to Create Success in Life, Love, and Business.” 

Sonia's book not only tackles this common struggle head-on but offers a solution—a game-changing approach called Moticise.  

This powerful method breaks down the barriers between you and your goals so you can face your fears and crush your goals.  

But first, here’s a little bit more info about Sonia Satra: 

Sonia is a former soap opera star. If you’re a soap opera fan, you may have seen her on One Life to Live and A Guiding Light, She’s also an award-winning speaker and coach who focuses on the mind-body connection and how this connection can be used to achieve your goals.  

So, pop in your airbuds and get ready to crush your next goal.  

Learn more about Sonia Satra and her new book here: 

Website: www.soniasatra.com 

Social Media: 

YouTube: https://youtu.be/zIdvVkltgBo 

Instagram: https://bit.ly/3JDhyhf 

FB: https://fb.watch/jr0g27fWP3/ 

LinkedIn: https://bit.ly/3z1GbPT 

Pre-Order “What If It Were Easy” Here: https://bit.ly/3EnrxoP 

or full link : https://www.barnesandnoble.com/w/what-if-it-were-easy-sonia-satra/1142575924 

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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Hair loss is one of those issues men and women experience that can feel like the world is ending. We tend to place value on hair and make it part of our identity. It feels as much a part of you as your eyes, your ears, or your nose. 

Losing hair as you age is difficult for both men and women. It can lead to depression, social anxiety, and low self-esteem. Thinning hair and hair loss can really have psychological effects on us. Our guest today, Dr. Doris Day, points out the connection we make to feeling attractive and desired is hardwired into our DNA and related to our hair. 

Dr. Day is a board-certified dermatologist and professor that specializes in laser, cosmetic, surgical and aesthetic dermatology. She’s been featured on shows like Dr. Oz, Good Morning America, and Live with Kelly and Ryan, sharing her passion to change the field of aesthetic dermatology. Dr. Day is also the author of 3 books, Beyond Beautiful, Forget the Facelift, and 100 Questions and Answers about Acne. 

In today’s episode we’re talking about how to stop hair loss at any age and how to rejuvenate and have radiant skin at any age as well. I really enjoy these opportunities to bring subject matter experts to listeners of the show to get your questions answered.  

What You Need to Know About Hair Loss  

Dr. Doris is not only a medical practitioner and educator in the field of dermatology, she has 30+ years of experience to back up her knowledge and expertise when it comes to treating hair loss. As she explains, one of the trickiest things about hair loss is that not all hair loss is genetic or caused by disease. 

Stress can be a huge contributor to hair loss and hair thinning. As Dr. Day explains, stress can accelerate the aging of your hair and effect your hair growth cycles. 

“When you see that shedding, chances are your stressor was 3 to 4 months before that.” -Dr. Doris Day 

She covers three types of shedding you’ll want to be aware of: stress shedding, androgenetic shedding, and alopecia areata, which is an autoimmune response. Dr. Day really packs a lot of information into this episode on estrogens role in stopping hair loss, growing hair back and treatment options you may want to consider, along with tips for making your hair stronger. 

What Women Should Know About Their Skin at Any Age 

When it comes to aging and skin concerns, Dr. Day is a wealth of information. We’re constantly inundated with products making claims of youthful, healthy, glowing, radiating skin that sell dreams of looking forever young like some of your favorite celebrities, and it can be frustrating and confusing. What products should you be using? Which products actually work? What procedures are worth trying for real results? 

Dr. Day breaks down what the simplest skin care routine should consist of: cleanser, toner, vitamin C serum, and a sunscreen or moisturizer, in that order. Over the age of 50, she’s educating us all on the value of retinol, why you would want to use it, and what type of procedures get the results you’re looking for and how to get the best results. 

“You have to treat the source and understand it.” -Dr. Doris Day 

Dr. Doris Day’s 3 Episode Takeaways: 

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

Connect with Dr. Doris Day 

Website  

Published Books 

Connect with Barbara: 

Website: https://www.barbarahannahgrufferman.com  

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

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

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Low bone density or osteoporosis can wreak havoc with your bones, increasing your risk of fracturing if you fall. So, you want to do two things: 1) maintain or increase your bone density; and 2) practice balance and strength-training so you don’t fall to begin with. 

In this week’s episode, host Barbara Hannah Grufferman talks with Rebekah Rotstein who is a bone health expert and founder of ‘Buff Bones’, a medically approved system of movement that improves the health of joints and bones. 

Together, they cover a lot of ground with tons of useable information, including how to move to improve bone health, ways to actually increase bone density, the different kinds of tests that are available to assess bone health, and so much more.  

It’s a lively conversation between two women who are passionate about the importance of bone health over the lifespan, and are determined to get good information out there to as many people as possible by having chats like this. 

Here are some key links to give you more information: 

Learn more about Rebekah Rotstein: https://buff-bones.com/about/the-story-of-buff-bones/ 

and Buff Bones: https://buff-bones.com 

What is the TBS Score? https://www.mayoclinic.org/medical-professionals/endocrinology/news/new-tools-to-predict-fracture-risk/mac-20430573 

Bone Health & Osteoporosis Foundation ‘Be Bone Strong’ NYC Marathon Team: https://fundraisers.hakuapp.com/teams/bone-health-osteoporosis-foundation-1?partner=d20ecbe5ba974b483fd0 

Connect with Barbara: 

Website: https://www.barbarahannahgrufferman.com  

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

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

Learn more about your ad choices. Visit megaphone.fm/adchoices

Today GRUFFtalk podcast host Barbara Hannah Grufferman is joIned by Jean Duffy, who wrote a very special book about a very special group of women, known as the Soccer Grannies.  

Jean’s book, “Soccer Grannies: The South African Women Who Inspire the World” shines a light on a group of women who lived through incredible poverty, loss, and many hardships but found great joy in playing soccer (or football, as it is known throughout the world) . . . even while wearing long skirts.  

Jean had a career as an engineer in Massachusetts, and then one day while watching her daughters play soccer, she decided to start playing soccer, too, and joined a woman’s soccer club, which is comprised of other midlife women. Eventually, Jean’s team heard about these incredible Soccer Grannies in South Africa . . . and that’s where the story begins.  

Enjoy this conversation about resilience, determination, and sheer grit in the face of adversity.  

Who knows? Maybe after listening to this you, too, will say, “Football is Life!”  

Key Links: 

Connect with Jean Duffy:  

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

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

Twitter: https://twitter.com/Jean_G_Duffy 

Threads: https://www.threads.net/@soccergranniesbook 

Book: Soccer Grannies: https://www.amazon.com/Soccer-Grannies-South-African-Inspire/dp/1538170175/ 

Alive & Kicking/Documentary: https://www.journeyman.tv/film/7404/soccer-grannies 

GoFundMe Page for Soccer Grannies: https://www.gofundme.com/f/score-one-for-south-africas-soccer-grannies 

Connect with Barbara: 

Website: https://www.barbarahannahgrufferman.com  

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

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

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