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  • The Road to 70: Essential Exercises for Strength, Mobility, and Longevity — with Dr. Jocelyn Wittstein EP 181

    The Road to 70: Essential Exercises for Strength, Mobility, and Longevity — with Dr. Jocelyn Wittstein EP 181
    2025/12/23
    Key Links: Find out more about Dr. Wittstein’s book “The Complete Bone and Joint Health Plan” HERE Improve your mobility and agility with the Blaze Pods HERE Summary In this kickoff episode of AGE BETTER: The Road to 70, I sit down with orthopedic surgeon and sports medicine specialist Dr. Jocelyn Wittstein to map out the strength, mobility, and wellness strategies I need to put into practice at 69 to prepare for the decade ahead. We talk about the essential role of strength training—even low and moderate intensity—on bone density, metabolism, mobility, and long-term independence. Dr. Wittstein explains why cardiovascular activity remains a cornerstone of longevity, how balance and agility work protect us from falls, and the ways physical therapy can help us train smarter, especially if we're dealing with arthritis, past injuries, or knee pain. We also get into the benefits of creatine supplementation, the importance of dietary protein for maintaining muscle mass, why walking remains one of the most underrated tools for reducing fall risk, and how impact exercises can specifically strengthen hip bone density. If you're preparing for your next decade—or helping someone you love stay strong—this episode is a clear, doable roadmap to aging with strength, confidence, and mobility. Takeaways Minimize barriers to entry for strength training—simplicity builds consistency. Low and moderate intensity strength work is still powerful and protective. Physical therapy can provide expert guidance, especially when dealing with pain or injury. Cardiovascular activity is essential for long-term health and longevity. Strength training improves metabolic health and supports strong bones. Balance and agility work help prevent falls and maintain independence. Creatine supplementation can support gains in muscle mass. Regular walking reduces fall risk and supports overall wellness. Impact exercises are beneficial for hip bone density. Adequate dietary protein is crucial for maintaining muscle as we age. Connect With  Barbara:   Have ideas for future episodes? We'd love to hear from you!   - Email: agebetterpodcast@gmail.com   - Connect on Instagram ⁠HERE  Learn more about your ad choices. Visit megaphone.fm/adchoices
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    1 時間 12 分
  • The Journey to 70 Starts With This Incredible Interval Walking Method EP 180

    The Journey to 70 Starts With This Incredible Interval Walking Method EP 180
    2025/12/16
    In this special solo episode, Barbara launches The Journey to 70, a yearlong series leading up to her 70th birthday. Just as she did at 50, she’s reassessing what truly matters for staying strong, mobile, and joyful in the decade ahead. Barbara previews the first expert in the series — Dr. Jocelyn Wittstein, orthopedic surgeon and sports medicine specialist at Duke University — who will guide her through the essentials of bone and joint health. Today, Barbara shares one powerful change she’s already made: Japanese Interval Walking. After a knee injury sidelined her from running, this simple, science-backed method helped her rebuild strength, energy, and confidence. She explains why it works and how you can start using it right away. Takeaways: • The Journey to 70 mini-series begins • Why interval walking is ideal for women over 50 • A joint-friendly way to boost fitness, strength, and energy • The simple fast–slow walking protocol you can try today Connect: Instagram: @barbarahannahgrufferman Substack: https://substack.com/@agebettercheatsheet? Email your questions or comments: agebetterpodcast@gmail.com  Watch full episodes on the Age Better YouTube channel  Learn more about your ad choices. Visit megaphone.fm/adchoices
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    12 分
  • Start Where You Are: How to Build Strength and Resilience in Midlife — with Jenny Rappole EP 179

    Start Where You Are: How to Build Strength and Resilience in Midlife — with Jenny Rappole EP 179
    2025/12/09
    What happens when your childhood is defined by surgeries, pain, and a degenerative bone disease—and you grow up to become a powerful advocate for women’s health, strength, and potential? You get Jenny Rappole. In this inspiring conversation, Jenny shares how she transformed early challenges into a lifelong passion for movement, wellness, and helping women in midlife reconnect with their bodies. Now a fitness and wellness coach—and a newly appointed member of the Board of the Bone Health & Osteoporosis Foundation—Jenny empowers women to start exactly where they are, one small step at a time. We talk about the importance of mobility, why strength training must be built on a solid foundation, and how midlife can be a time of reinvention and real personal growth. If you’ve been feeling stuck, overwhelmed, or unsure where to begin, this episode offers a clear, doable roadmap to move forward. Listen in and learn why it’s never too late to build strength, confidence, and momentum. Takeaways Start where you are—keep it simple and doable to build real momentum. Midlife is a reinvention: embrace it as a magical, powerful stage of life. One kept promise builds confidence; choose one action and let it be enough. Mobility is essential; movement is strength work. Nutrition and exercise work together to enhance overall health. Repetition in midlife is a superpower for maintaining strength and well-being. Regularly reassess and adjust your wellness routine as your life shifts. Build a foundation of essential habits to set yourself up for success. Approach strength training with care—start with mobility, form, and basics. It’s never too late to start making meaningful change. Links & Resources Connect with Jenny Rappole: Website Instagram Learn more about the Bone Health & Osteoporosis Foundation Connect With Barbara:  Have ideas for future episodes? We'd love to hear from you!  - Email: agebetterpodcast@gmail.com  Learn more about your ad choices. Visit megaphone.fm/adchoices
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    49 分
  • Your Brain Can Still Change: 5 Pillars for Brain Health After 60 with Dr. Mike Studer EP 178

    Your Brain Can Still Change: 5 Pillars for Brain Health After 60 with Dr. Mike Studer EP 178
    2025/12/02
    In this episode of AGE BETTER, I sit down with Dr. Mike Studer—one of the world’s leading neuroplasticity experts and author of The Brain That Chooses Itself—to talk about something every woman in midlife needs to hear: your brain is far more adaptable than you’ve ever been told. We dig into what it really means to “choose” your health, why personal values amplify every wellness practice, and how the science of dopamine and reward pathways shapes the decisions we make every single day. Mike breaks down the overwhelming flood of health information we’re all navigating and shares how to cut through the noise by grounding your choices in what matters most to you. This is a conversation about clarity, empowerment, and understanding the brain science behind everyday decisions—so you can age better, starting now. Takeaways We are inundated with health and wellness information—and it’s not always helpful. Understanding choice is foundational to effective healthcare. Personal beliefs and values amplify the impact of health practices. Dopamine plays a powerful role in decision-making and motivation. The brain’s reward pathways guide our habits more than we realize. Clear values help cut through information overload. Scientific principles can strengthen your health decisions. Effective healthcare begins with aligning choices to your priorities. Health regulations and recommendations can be overwhelming—so knowing your values matters. Prioritizing choice and values leads to more meaningful, sustainable wellness. Links & Resources Dr. Mike Studer’s Book – The Brain That Chooses Itself Age Better Cheat Sheet on Substack – Subscribe for weekly science-backed tips Email your questions or comments: agebetterpodcast@gmail.com Watch full episodes on the Age Better YouTube channel Learn more about your ad choices. Visit megaphone.fm/adchoices
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    33 分
  • Vaginal Dryness Is Treatable: What Every Woman Needs to Know Now with Dr. Margaret Nachtigall EP 177

    Vaginal Dryness Is Treatable: What Every Woman Needs to Know Now with Dr. Margaret Nachtigall EP 177
    2025/11/25
    Vaginal dryness is one of the most common—and least discussed—health issues women face as they age. But here’s the good news: it’s completely treatable, and with the FDA’s recent decision to remove the black box warning on vaginal estrogen, it’s finally time for women to get the clear, accurate information they deserve. In this episode, I sit down with Dr. Margaret Nachtigall, reproductive endocrinologist at NYU Langone Health, and one of the leading experts in women’s midlife health, to break down exactly what’s happening in the body, why symptoms often get misdiagnosed as infections, and how women can feel comfortable and empowered choosing the right treatment. Whether you’re experiencing symptoms now or simply want to understand your options, this is a must-listen conversation about taking over charge of your vaginal health—without stigma, confusion, or fear. What We Cover Why some women experience vaginal dryness—and why some don’t The role estrogen plays in vaginal health and why symptoms worsen time How vaginal dryness symptoms can mimic infections Why ruling out infection is essential before starting treatment What the FDA’s removal of the black box warning on vaginal estrogen means for women The full menu of treatment options: moisturizers, lubricants, and hormonal therapies Why more years without estrogen increases the likelihood of dryness How to talk to your clinician and advocate for your own vaginal health Why education and proactive care are key to healthier aging Connect With  Barbara:  Have ideas for future episodes? We'd love to hear from you!  - Email: agebetterpodcast@gmail.com  - Connect on Instagram HERE  Learn more about your ad choices. Visit megaphone.fm/adchoices
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    26 分
  • Replay: Lp(a) – The Heart Test You Need Now with Dr. Ann Marie Navar EP 176

    Replay: Lp(a) – The Heart Test You Need Now with Dr. Ann Marie Navar EP 176
    2025/11/18
    “I think everyone should have Lp(a) measured.” - Dr. Ann Marie Navar Key Resources to Go Deeper: - Dr. Ann Marie Navar - Lp(a) - Get a Free Test to Check Your Lp(a) Level - Previous episode with Dr. Navar about ApoB About This Episode: Listen to this replay of an important discussion about Lipoprotein(a), or Lp(a), a critical but often overlooked marker for cardiovascular health. In this episode, host Barbara Hannah Grufferman takes a deep dive with medical expert Dr. Ann Marie Navar from UT Southwestern Medical Center about why this single test could be vital for understanding your heart disease risk, especially if you have a family history of early cardiovascular disease. Key Topics Covered: - What Lipoprotein(a) is and how it differs from standard cholesterol measurements - Why Lp(a) testing is particularly important for certain individuals - The genetic nature of Lp(a) and its implications for family health - Current treatment options and promising new therapies on the horizon - Practical steps for discussing Lp(a) testing with your healthcare provider Key Takeaways: - Lp(a) is a distinct type of cholesterol particle not captured in routine lipid panels - High Lp(a) levels significantly increase risk of heart disease and stroke - Lp(a) levels are primarily determined by genetics and remain stable throughout life - Current guidelines recommend universal Lp(a) testing for adults - New treatments specifically targeting high Lp(a) levels are expected by 2026 - Managing other risk factors can help offset the risk of elevated Lp(a) - Coronary artery calcium scoring can provide additional risk assessment Learn More About Dr. Ann Marie Navar Dr. Navar is a preventive cardiologist and epidemiologist at UT Southwestern Medical Center whose research focuses on cardiovascular disease prevention, risk prediction, and clinical decision-making. She is a leading expert in advanced lipid testing and cardiovascular risk assessment. This is Dr. Navar's second appearance on AGE BETTER, following her previous discussion about the ApoB test, which was one of the most down-loaded episodes in 2024. Connect With Barbara: Have ideas for future episodes? We'd love to hear from you! - Email: agebetterpodcast@gmail.com - Connect on Instagram HERE Note: This episode is for informational purposes only and does not constitute medical advice. Please consult with your healthcare provider about your specific situation. Learn more about your ad choices. Visit megaphone.fm/adchoices
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    33 分
  • 2025 Menopause Society Conference: New Insights on Sleep, Heart, Brain & Weight with Dr. Margaret Nachtigall EP 175

    2025 Menopause Society Conference: New Insights on Sleep, Heart, Brain & Weight with Dr. Margaret Nachtigall EP 175
    2025/11/11
    “My biggest takeaway from this year’s Menopause Society conference is how crucial getting quality sleep is for your heart, brain, mood, and even weight.” – Dr. Margaret Nachtigall Key Links & Resources Subscribe to the Age Better Newsletter on Substack Watch full episodes on YouTube/Age Better Playlist Read Barbara’s Fix Your Body column in AARP The Magazine Email questions: agebetterpodcast@gmail.com Summary In this episode of AGE BETTER with Barbara Hannah Grufferman, Dr. Margaret Nachtigall returns to share highlights from the 2025 Menopause Society Conference. From perimenopause to postmenopause, the latest research is shedding new light on how women can protect their heart, brain, bones, and overall health. Barbara and Dr. Nachtigall cover a wide range of topics—why sleep is emerging as one of the most powerful tools for healthy aging, how hormonal changes affect weight and metabolism, what’s new in brain and cognitive health, and the latest insights into bone strength and fracture prevention. Together, they unpack what every woman needs to know now to make smarter, science-based choices in midlife and beyond. Takeaways Sleep is foundational for heart health, brain function, mood, and weight management. Perimenopause symptoms often begin earlier than many women expect—awareness matters. New data show how hormonal changes affect metabolism and fat distribution. Hot flashes are much more than a temporary symptom of menopause. Cognitive health and dementia prevention remain top research priorities. Bone health is critical: early interventions can help prevent fractures later in life. Hormone therapy and non-hormonal options continue to evolve, offering more personalized choices. Understanding the interplay of aging and menopause empowers women to take charge of their health. Why Listen This episode brings you the newest, most practical science from the 2025 Menopause Society Conference—direct from one of the top experts in the field. If you want clear answers on sleep, heart health, brain fog, weight gain, hot flashes, or bone strength, you’ll find them here. If you’re enjoying Age Better, I’d be so grateful if you left a quick review wherever you listen.     And if there’s a topic or question you’d love for me to cover in a future episode, send a note to agebetterpodcast@gmail.com -- I love hearing from you!     Learn more about your ad choices. Visit megaphone.fm/adchoices
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    41 分
  • 75 & Still Running: Why Mary Newell Keeps Pushing Her Limits to Age Better EP 174

    75 & Still Running: Why Mary Newell Keeps Pushing Her Limits to Age Better EP 174
    2025/11/05
    "Sometimes you have to push your body and mind to see just how far you can go." – Mary Newell Key Links & Resources Learn more about the Bone Health & Osteoporosis Foundation’s Be Bone Strong Teams: https://www.bonehealthandosteoporosis.org Follow the Age Better with Barbara Hannah Grufferman podcast on Apple Podcasts and Spotify Watch full episodes and bonus clips on YouTube HERE Summary In this inspiring episode of AGE BETTER, I sit down once again with my friend and fellow runner, Mary Newell, a clinical psychologist and endurance athlete who started running at 55 and, at 75, is still racing strong. Mary and I reflect on the unforgettable experience of running the New York City Marathon together, the power of community through charity runs, and how music, memories, and mindset can carry you through even the toughest miles. Mary shares her journey of discovering running later in life, the thrill and challenge of endurance races like the Great Wall Marathon, and why strength training is essential as we age. Together we explore resilience, motivation, and the confidence that comes from pushing past limits — proving that running can be a lifelong pursuit. If  you’re enjoying Age Better,  I’d  be so grateful if you left a quick review wherever you listen.   And if there’s a topic or question you’d love for me to cover in a future episode, send a note to agebetterpodcast@gmail.com -- I love hearing from you!     Learn more about your ad choices. Visit megaphone.fm/adchoices
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    1 時間 6 分