Age Better with Barbara Hannah Grufferman

Barbara Hannah Grufferman

AGE BETTER is the podcast for women 60+ who want to be strong, informed, energized, and in charge of the years ahead. Each week, award-winning author, journalist, and healthy aging advocate Barbara Hannah Grufferman talks with leading doctors, scientists, authors, and experts about what really matters now: building muscle, protecting your bones, fighting frailty, supporting your brain, deepening your connections, improving sleep, rethinking nutrition, staying mobile, nurturing intimacy, and living with real purpose. This is not about slowing down or settling in. It is about knowing what to do now so you can stay strong, healthy, independent, and engaged for decades to come. Because while living longer is the goal, living better—with strength, purpose, joy, and connection—is the point. AGE BETTER will help you take charge of what happens next.

  1. 1d ago

    Sleep After 60: What’s Normal, What’s Not, and What Actually Works with Dr. Shelby Harris

    "You are the expert on you. If you know something feels off, get it evaluated. And if someone brushes you off, get it evaluated even more." — Dr. Shelby Harris  Key Links  Dr. Shelby Harris: drshelbyharris.com  Her book, The Women's Guide to Overcoming Insomnia: https://link.amazon/B008CMJ2D   Learn more about CBT-I: drshelbyharris.com/insomnia-treatment-cbt-i  Follow Dr. Shelby: Instagram @sleepdocshelby | TikTok @sleepdocshelby  Barbara Hannah Grufferman: barbarahannahgrufferman.com  Age Better Cheat Sheet on Substack: https://substack.com/@barbarahannahgrufferman?r=7i9qw6&utm_campaign=profile&utm_medium=profile-page  In This Episode  Sleep gets a little strange after 60. You fall asleep fine, then you're wide awake at 3 a.m. You can't sleep in, no matter how hard you try. Is this just part of getting older?  Dr. Shelby Harris, a board-certified sleep psychologist, 27-time marathoner, and author of The Women's Guide to Overcoming Insomnia, says no. Here's what you'll learn:  How sleep changes after menopause, and whether we really need less of it as we age  The real reason you keep waking up at the same time every night  A sleep disorder that often goes undiagnosed in women after menopause, even in women who are fit and active  Why your sleep tracker might be making things worse  The truth about melatonin, magnesium, and other sleep supplements  What to do (and what not to do) when you can't fall back to sleep  CBT-I, the drug-free, first-line treatment for insomnia that helps about 70% of people  Why marathoners, including Barbara and Dr. Shelby, sleep terribly after a big race  Dr. Shelby's three top takeaways for better sleep, starting tonight  Stay Connected  If this episode helped you, please share it with a friend who's been struggling with sleep. Follow Age Better wherever you listen so you never miss an episode, and subscribe to the free Age Better Cheat Sheet on Substack for practical, research-backed tips delivered to your inbox.

  2. Sep 29

    How to Eat and Exercise After Menopause with Dr. Ian Smith

    “Resistance training and protein are the new fountain of youth.” — Dr. Ian Smith  What changes about the way we should eat and exercise during menopause—and for all the decades that follow?  In this episode of AGE BETTER, I sit down with physician and bestselling author Dr. Ian K. Smith for a lively, practical conversation about his new book, The New Menopause Kitchen. We talk about the nutrients that become especially important during and after menopause, why he created a flexible 10-week eating plan, and how Rachael Ray’s recipes turn those nutritional principles into real food you’ll actually want to eat.  But this isn’t just a conversation about food. Dr. Ian believes nutrition and exercise are a “one-two punch,” which is why the book also includes his Meno-Cise exercise plan—with a particular focus on maintaining muscle, protecting bone, and making movement doable and sustainable.  KEY LINKS  Read “The New Menopause Kitchen” by Dr. Ian K. Smith HERE  Join The New Menopause Kitchen Facebook Support Group HERE Dr. Ian created the group to give readers community, support, access to experts, and additional guidance as they follow the program.  Learn more about Dr. Ian Smith HERE  WHAT YOU WILL LEARN  Which “Midlife Power Nutrients” Dr. Ian wants women to prioritize during menopause and postmenopause.  What an anti-inflammatory way of eating actually looks like—and why blood sugar and insulin sensitivity matter.  How his 10-week meal plan gradually builds sustainable eating habits rather than relying on a short-term “diet.”  How Rachael Ray’s recipes fit into the plan while keeping food accessible, affordable, and enjoyable.  Why protein and resistance training become increasingly important as we get older.  Why walking and cardio matter—but may not be enough if we want to preserve muscle and strength.  How HIIT—high-intensity interval training—can provide an efficient cardiovascular workout, and how it can be adapted to different fitness levels.  Listen to or watch the full episode of AGE BETTER, and share it with a woman—or a man—who wants to eat better, get stronger, and protect their health for the years ahead.  And if you enjoy the episode, please follow AGE BETTER, leave a review, and share it with someone who needs to hear this conversation.

  3. Sep 22

    U.S. News Asked 63 Experts How to Age Better. Here’s What They Said

    “The data strongly suggests that we are looking for magic bullets on pharmacy shelves when the most powerful tools are actually foundational, very basic daily habits.” — Shanley Chien  Key Links  U.S. News & World Report: 2026 Healthy Aging Survey is HERE  Learn more about the BHOF ‘Be Bone Strong’ Walking Clubs HERE  Get info about the dynamometer to measure grip strength HERE   There is no shortage of advice about how to live longer—supplements, trackers, biohacks, new medications, tests and endless health metrics.  But what actually helps us age better?  U.S. News & World Report asked 63 experts across medicine, nutrition, fitness, longevity and research, and the answers offer a surprisingly clear roadmap.  In this episode, journalist Shanley Chien joins me to unpack the findings that stood out most—including what the experts say we may be overcomplicating, one major healthy-aging risk that often gets overlooked, the markers that may help predict future independence, and the issues women need to be paying much more attention to as we get older.  We also talk about GLP-1 medications, brain health, wearables, inflammation—and why some of the most effective strategies for aging better may also be the simplest.  If this episode helps you, please follow AGE BETTER on Apple Podcasts or Spotify, subscribe on YouTube, and share it with someone who wants to stay strong, healthy and independent for years to come.  And if you have a question, comment or topic you’d like me to explore, email me at agebetterpodcast@gmail.com.

  4. Sep 15

    GLP-1s After 60: How to Lose Weight Without Losing Muscle — with Heidi Skolnik

    “You never used to think, ‘Am I eating enough?’ You’re always thinking, ‘Can I eat less?’ And now I want you to think: Are you eating enough?” — Heidi Skolnik  Key Links  Learn more about Heidi Skolnik HERE   Get more info on “Your GLP-1 Game Plan: What Your Doctor Didn’t Tell You About How to Eat, Move, and Thrive on Weight Loss Medications” HERE   GLP-1 medications have transformed weight loss, but especially after 60, losing weight is only part of the equation. Sports nutritionist and exercise physiologist Heidi Skolnik returns to AGE BETTER to explain how to use these medications without sacrificing muscle, bone, strength, or good nutrition.  What You Will Learn  Why rapid weight loss can put muscle and bone at risk  How much protein you may need—and why more isn’t always better  Why resistance training is essential  How to eat when your appetite is dramatically reduced  What to do about nausea, constipation, and dehydration  Which supplements may actually help—and which are mostly hype  How GLP-1s can change your relationship with food and “food noise”  If you’re taking a GLP-1, considering one, or simply want to understand these medications better, this episode is for you.  Follow AGE BETTER, and share this episode with someone who needs it. And if you enjoy the show, please leave a rating and review on Apple Podcasts or Spotify.

  5. Sep 8

    AT 79, KATHRYN GRODY IS STILL UNFINISHED

    “I want to proceed unfinished . . .think of the changes as adaptations, not surrender.” — Kathryn Grody  KEY LINKS  Kathryn Grody’s one-woman show, The Unexpected 3rd — October 13–November 1 at George Street Playhouse The Unexpected 3rd — tickets and information  Don’t Listen to Us with Mandy Patinkin and Kathryn Grody — Kathryn and Mandy’s podcast with their son, Gideon Listen to Don’t Listen to Us  “The Layers” by Stanley Kunitz — the poem Kathryn reads during our conversation Read “The Layers”  How Not to F*ck Up Your Face by Valerie Monroe Visit Valerie Monroe’s Substack  What does getting older actually feel like?  At 79, award-winning actress and writer Kathryn Grody isn’t interested in pretending she has aging figured out. She’s funny about it, angry about parts of it, grateful for it—and determined to keep discovering who she is.  Kathryn joins me for a wonderfully candid conversation about entering what she calls her “third and final act,” which inspired her one-woman show, The Unexpected 3rd. We talk about the strange experience of feeling like yourself while suddenly being treated as “old,” why allowing her hair to go gray felt almost radical, and what happens when the world begins making assumptions about what you can—and can’t—do.  We also talk about strength and changing bodies, needing more time to recharge, bringing new people into your life as old friends are lost, the fear of mortality, marriage and family, and the unexpected social-media fame that came when her son Gideon began filming Kathryn and her husband, Mandy Patinkin, simply being themselves.  And then the conversation goes somewhere deeper: How do we acknowledge what is hard about aging without allowing fear and loss to become the center of our lives?  Kathryn’s answer has stayed with me. Stay curious. Keep adapting. Keep participating. Keep making room for new experiences. And above all, don’t assume you’re finished.  If this conversation speaks to you, please share it with a friend who is thinking about what her own next chapter might look like. And be sure to follow AGE BETTER wherever you listen, subscribe to the AGE BETTER YouTube channel, and leave a rating or review—it really does help more women find the show.

  6. Sep 1

    English Doesn't Have the Right Words for Growing Older — with Maggie Rowe

    “One of the biggest mistakes I’ve made is overvaluing status and undervaluing purpose. And as I get older, I hope to switch that out.” — Maggie Rowe  KEY LINKS  Lisen to ‘50 Words for Snow’ podcast HERE  Learn more about Maggie Rowe HERE   Read AGE BETTER CHEAT SHEET newsletter HERE    What if some of the problem with aging is simply that we don’t have good enough words for it?  English gives us elderly, senior, over the hill, anti-aging—and the particularly maddening “you look good for your age.” But in other languages, there are words that describe growing older very differently: as ripening, accumulating wisdom and experience, becoming more grounded, letting go of old burdens, and approaching life with renewed curiosity and wonder.  My guest today is writer and performer Maggie Rowe, co-host of the fascinating podcast 50 Words for Snow, which explores words from other languages that have no direct English equivalent.  Maggie introduces me to words and ideas I wish we had been using all along—including a Japanese concept that compares aging to ripening and becoming more complex and layered with time, another that describes the treasure trove of experience we accumulate through life, and shoshin, or “beginner’s mind”: the ability to approach life with curiosity instead of assuming we already know everything.  We also have some fun deciding which aging words deserve to be retired forever.  But the deeper question is one worth thinking about: Do the words we use merely describe aging—or do they influence what we expect aging to be?  Because if the language surrounding getting older is mostly about decline and loss, it’s easy to start believing that story. What happens when we replace some of those words with ones that recognize what can actually increase with age—perspective, freedom, purpose, curiosity, self-knowledge and the ability to appreciate our lives?  This conversation may make you think differently about the words you use to describe yourself—and this stage of your life.  Listen to this episode and then tell me: What word would YOU choose to describe growing older?  Send me your word at agebetterpodcast@gmail.com or share it with me on social media.  And if this episode made you think, please follow AGE BETTER, leave a rating or review, and share it with a friend.Those small actions make a huge difference in helping more women discover the show.  And don’t forget to sign up for the AGE BETTER CHEAT SHEET for more of the ideas, research and practical strategies that can help all of us age better.

  7. Aug 25

    Vaginal Health After 60: What Actually Works for Dryness, Pain & UTIs with Dr. Margaret Nachtigall

    “For vaginal estrogen . . . there’s no window of timing. If you’re 80 years old and your body has not seen estrogen in 30 years, you can still start local vaginal estrogen. It’s not too late. You can start.” — Dr. Margaret Nachtigall  We talk a lot about protecting our hearts, our brains, and our bones as we get older. But what about vaginal health?  In this episode of AGE BETTER, Dr. Margaret Nachtigall joins me to talk about what really happens to the vagina and urinary tract after menopause — and, more importantly, what we can do about it.  We cover vaginal dryness, burning and discomfort; why urinary urgency and recurrent UTIs can be connected to menopause; when symptoms are normal and when they’re a red flag; and the treatments that can make a real difference. Dr. Margaret explains the role of local vaginal estrogen, hyaluronic acid, moisturizers and lubricants, pelvic floor physical therapy, and other options — including what women with a history of breast cancer should discuss with their medical team.   We also talk about sex after 60, STI protection with a new partner, pelvic exams as we age, and one message I especially want women to hear: you do not have to simply accept vaginal discomfort as part of getting older. There are treatments, and it is never too late to ask for help.  If you’re in your 60s, 70s or beyond — or care about someone who is — this is an important conversation to hear and share.  Listen now, and then talk with your healthcare provider about what makes sense for you.  Are you loving AGE BETTER? Consider subscribing and following wherever you tune in. Check out AGE BETTER CHEAT SHEET newsletter on Substack.   See you next week!

  8. Aug 18

    More Years or Better Years? What Women Over 50 Really Want

    “Your doctor can be the expert on the medicine. But you are still the expert on the life you’re trying to protect.” – Barbara Hannah Grufferman  KEY LINKS  The original study in PLOS One is HERE   AGE BETTER CHEAT SHEET on Substack is HERE   What do we really want as we get older—more years, or better years?  A fascinating new study of more than 6,000 adults over 50 asked people to make some surprisingly personal choices about aging, health, quality of life, independence, and who should have the final say when medical decisions need to be made.  In this solo episode, I unpack the findings that caught my attention most—especially what women said about quality of life versus simply living longer, why what our bodies can do becomes increasingly important as we age, and why maintaining a voice in our own healthcare matters.  I also share the experience that fundamentally changed the way I think about physical function and independence: watching my mother’s world become smaller after a hip fracture.  You’ll come away with a different way to think about longevity—not simply as adding years, but as protecting your ability to live the life you want for as long as possible. And I’ll give you one question to ask yourself that can help clarify what you’re really trying to protect as you get older.  If this episode makes you think, share it with another woman and ask her: What is the one thing you most want to protect as you get older?  And please follow AGE BETTER with Barbara Hannah Grufferman on Apple Podcasts, Spotify, or wherever you listen. It’s one of the easiest ways to help more women find the show.

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AGE BETTER is the podcast for women 60+ who want to be strong, informed, energized, and in charge of the years ahead. Each week, award-winning author, journalist, and healthy aging advocate Barbara Hannah Grufferman talks with leading doctors, scientists, authors, and experts about what really matters now: building muscle, protecting your bones, fighting frailty, supporting your brain, deepening your connections, improving sleep, rethinking nutrition, staying mobile, nurturing intimacy, and living with real purpose. This is not about slowing down or settling in. It is about knowing what to do now so you can stay strong, healthy, independent, and engaged for decades to come. Because while living longer is the goal, living better—with strength, purpose, joy, and connection—is the point. AGE BETTER will help you take charge of what happens next.

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