Sleep isn’t just a trending topic—it’s an essential part of our health that becomes even more elusive as we age. In this enlightening conversation, Sarah Kugelman sits down with NYC Sleep Doctor, Dr. Janet Kennedy, to talk about all things sleep—specifically how hormonal changes during perimenopause and menopause disrupt our rest. Drawing on years of clinical experience, Dr. Kennedy breaks down the myths and truths about sleep, and how women over 45 can navigate this challenging phase with more understanding and ease.

Dr. Kennedy explains that fluctuating hormones—especially estrogen and progesterone—can wreak havoc on sleep cycles, leading to night waking, temperature swings, and rising anxiety. But it’s not just the biology; mental health, lifestyle habits, and even well-intended sleep strategies can compound the problem. Sarah shares her own journey of moving from chronic sleeplessness to restful nights, proving that sleep struggles during menopause are common—but not insurmountable.

Ultimately, Dr. Kennedy shares a clear, empowering roadmap to better sleep: build consistent routines, avoid over-correction (like going to bed too early), and resist the temptation to “fix” sleep with tracking tech or heavy medications. With the right habits and mindset, restful, restorative sleep is possible—even after menopause.

(02:03) Dr. Kennedy’s Journey to Becoming NYC’s Sleep Doctor: From the VA hospital to private practice—how a quest to reduce Ambien prescriptions led to a lifelong passion.

(05:59) The Myth of Needing Less Sleep with Age: Why older adults may not need less sleep, just experience it differently due to fragmentation and naps.

(07:57) How Hormones Impact Sleep: The science behind estrogen and progesterone's role in sleep quality and the unique challenges of perimenopause.

(10:27) Why Good Sleep Habits (Not Just Hormones) Matter: Sarah’s personal story of sleep recovery after menopause—and how behavior plays a key role.

(12:59) The Power of a Consistent Wake Time: Why your body clock thrives on regularity—and how “sleeping in” can sabotage your week.

(28:14) CBT-I Explained: How Cognitive Behavioral Therapy for Insomnia helps retrain your sleep habits and calm anxiety without medication.

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Today, we’re Going Golden on longevity! Sarah Kugelman talks with Nic Palmarini, director of the UK's National Innovation Center for Aging (NICA). With a mission to drive ethical and sustainable approaches to aging, Nic has been at the forefront of longevity research, combining technology, social insight, and policy innovation to reshape how we think about aging. From his early days at IBM Research to his leadership in AI-driven longevity studies, Nic shares his vast expertise on what it truly means to age well in today's world.

The conversation delves into the shift from an "aging society" to a "longevity society"—one that prioritizes not just living longer but living healthier and more connected lives. Nic discusses the personal, social, environmental, and economic factors shaping longevity, especially for individuals over 45. He sheds light on groundbreaking research, including how AI, personalized health data, and technological advancements in mobility and healthcare are redefining aging.

Ultimately, Nic emphasizes the power of human connection, community, and purpose in leading a fulfilling life at any age. With insights into cutting-edge longevity innovations and the role of private industries in democratizing aging solutions, this episode is a must-listen for anyone looking to understand and embrace the future of aging.

What You’ll Discover in This Episode:

(01:25) Nic Palmarini’s journey from IBM to leading NICA and his passion for aging research.

(06:24) The shift from an "aging society" to a "longevity society"—what it means and why it matters.

(08:42) The impact of personal, social, and environmental factors on longevity, especially for women over 45.

(18:36) Breakthrough technologies in aging: AI, wearable tech, and innovations enhancing healthspan.

(23:50) Why women in their 50s and 60s are looking younger than previous generations—and the key drivers behind it.

(30:09) How medicine and longevity-focused supplements may help extend healthspan in the near future.

(37:41) The vital role of human connection and intergenerational relationships in healthy aging.

Let’s Connect:

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This episode is all about brows. Sarah Kugelmann sits down with beauty brow expert Sania Vucetaj to explore the transformative power of brows in redefining beauty and confidence for women over 45.

With over three decades of experience and a pioneering spirit in the brow industry, Sania shares her inspiring journey from humble beginnings to building a thriving, family-run brow business. She explains how precise brow shaping can frame the face, offering a natural “eye lift” without invasive procedures. She candidly discusses the challenges women face—from finding trusted brow professionals to avoiding damaging techniques like waxing, threading, and microblading—that can compromise both symmetry and overall skin health.

What You’ll Discover in This Episode:

• (01:52) Sania’s Journey & Expertise: Discover how Sania built her 34-year legacy in the brow industry and transitioned into entrepreneurship.
• (13:43) The Power of Proper Brow Shaping: Learn how well-crafted brows can naturally lift the face and enhance overall beauty without invasive procedures.
• (15:11) Challenges in Brow Maintenance: Understand the pitfalls of untrained brow care, including damaging techniques like waxing, threading, and microblading.
• (20:06) Step-by-Step Brow Care Routine: Get detailed insights into a practical brow care regimen—from pencil application to gentle tweezing and precise trimming.
• (27:39) DIY Brow Care Tips: Find out how to maintain beautiful brows at home, even when trusted professionals aren’t readily available.

Sania also explains, step by step, the process of looking after your brows:

1. Prep with a Brow Pencil: Apply a natural brow pencil before any skin care products to create a protective barrier and define the brow shape.
2. Avoid Harsh Products: Refrain from applying cleansers, moisturizers, serums, or oils directly on the brows to prevent follicle damage and shedding.
3. Allow Regrowth: Give your brows a break from heavy products for six months to a year, allowing them to naturally regrow and regain strength.
4. Gentle Tweezing: Every two weeks, use the brow pencil as a guide and lightly tweeze only the hairs outside the defined line with precision tweezers to maintain symmetry.
5. Careful Trimming: Use long-blade scissors to trim brows evenly—snipping choppily without cutting too short—and brush them upward for balance.
6. Avoid Damaging Techniques: Skip waxing, threading, and microblading as these methods can stretch the skin, pull hairs unevenly, and cause long-term damage.
7. Cleanse Gently: In the evening, use a natural brow shampoo or cleanser enriched with biotin to remove buildup without stripping natural oils, promoting healthy growth

Let’s Connect:

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All Golden Beauty Website

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Visit Sania’s Brow Bar

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