Podcasts about Vonda

Get Dr. Vonda's insights Want to understand what's happening in your body — and what to do next? Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same way she speaks to her patients. Clear. Practical. No noise. Join the newsletter: https://manage.kmail-lists.com/subscriptions/subscribe?a=YqJKtR&g=Ww3gx3& I've spent years telling women to lift heavy, but this conversation reminded me why that message matters more than ever.   In this episode, Dr Stacy Sims, a world-leading exercise physiologist and nutrition scientist, and I go deep on what it really means to be muscle-centric. Not for vanity, but for your brain, your bones, your metabolic health, and your future. We talk about the broken baselines in women's sports science, why wearable data is lying to you, and what a real week of training should look like at 42 versus 62. We also get into the protein debate, creatine, intermittent fasting, and why guilt has no place in your fitness practice.   This is one of those conversations that will change how you see your body and what you believe is possible.   What we explore:   - Why muscle-centric training protects your brain, bones, and metabolic health. - How sports science was built on male data and what that costs women every day. - Why your fitness tracker flags ovulation as illness and what needs to change. - How a 10-minute morning check-in is the foundation of smarter training. - Why guilt has no place in fitness and what showing up really means. - What a training week looks like at 42 versus 62. - Why strength and power matter more than hypertrophy as you age. - How protein requirements for women were based on sedentary male cadavers. - Why branched-chain amino acids cannot replace real protein. - Why weight loss is still the wrong goal for over half of women. About Dr. Stacy Sims:    Connect with Dr. Stacy Sims:    Timestamps 00:00 Intro 01:39 What Drives Stacy Sims 03:24 Title IX and the Sports Science Gender Gap 08:32 Why Wearables Are Built on Male Data 11:13 When the Baseline Is Broken for Women 16:41 The 10-Minute Morning Wellness Meeting 21:35 Periodization, Guilt, and Permission to Deload 24:12 The 80/20 Fueling Framework 26:19 Creatine, Vitamin D3, and Magnesium for Women 28:35 Why the Protein RDA Was Set on Male Cadavers 32:39 BCAAs vs. Real Protein 35:45 Training Week Design for Perimenopausal Women 39:25 Strength vs. Power Training After 40 43:59 How to Phase In a 62-Year-Old Safely 46:24 Why Weight Loss Is Still the Wrong Goal Start your Unbreakable journey Most women are never given a clear plan for how to stay strong as they age. The Unbreakable Lifestyle is where that changes. This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life. Inside: - Unbreakable Assessment — know exactly where you stand - Training plans — build muscle, protect bone, improve performance - AI Dr. Vonda — get answers and guidance anytime - Community — women committed to staying strong and engaged - Exclusive education — what actually works, all in one place This is not another program. This is how you build strength — with direction. Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/ Build stronger bones Bone loss starts earlier than you think — and speeds up in midlife. Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients. Foundational. Not optional. Shop now: https://shop.drvondawright.com/   Read the book Unbreakable: A Woman's Guide to Aging with Power A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age. Get your copy: https://www.theunbreakablelifestyle.com/unbreakable-book    About Dr. Vonda Wright Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women's health and longevity. For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork. Her mission is simple: help women age with power.   Connect with Dr. Vonda Instagram: https://www.instagram.com/drvondawright Substack: https://drvondawright.substack.com/ TikTok: https://www.tiktok.com/@drvondawright LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374 Website: http://www.drvondawright.com  

Get Dr. Vonda's insights Want to understand what's happening in your body — and what to do next? Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same way she speaks to her patients. Clear. Practical. No noise. Join the newsletter: https://manage.kmail-lists.com/subscriptions/subscribe?a=YqJKtR&g=Ww3gx3& Your feet take 5,000 steps every single day, and most of us don't think about them until something goes wrong. In this episode, I sit down with Dr. Timothy Miller, DPM, FACFAS, to talk about the one body part that literally holds everything else up. We cover everything from plantar fasciitis and Achilles tendonitis to bunions, big toe arthritis, and fallen arches, and what you can do right now to stay strong, mobile, and pain-free for decades to come. This is the conversation I wish every one of my patients had before they ended up in my office.   What we explore:   - How foot dysfunction travels up the kinetic chain and causes hip, shoulder, and neck pain. - Why perimenopause triggers arch collapse and shoe size changes. - What a biomechanical evaluation is and why every woman over 40 should get one. - Why barefoot shoes are not for everyone and how to know if you are ready. - How estrogen loss accelerates Achilles tendon damage and raises rupture risk. - Why bunion splints do not fix the underlying problem and what actually works. - How foot hygiene is a serious longevity strategy, especially with pre-diabetes.   About Dr. Timothy Miller: Timothy J. Miller, DPM, FACFAS, is a fellowship-trained foot and ankle surgeon specializing in lower extremity reconstruction, deformity correction, trauma, limb salvage, and advanced ankle surgery. He is board certified by the American Board of Foot and Ankle Surgery in Foot Surgery and Reconstructive Rearfoot/Ankle Surgery.   Connect with Dr. Timothy Miller: Website: www.sunshineankleandfoot.com Instagram: https://www.instagram.com/sunshineanklefootexperts/ LinkedIn: https://www.linkedin.com/in/timothy-miller-dpm-facfas- 4ab18359/ Facebook: https://www.facebook.com/sunshineanklefoot/   Timestamps 00:00 Intro 01:46 Gait Exam: How Your Walk Predicts Pain 04:19 How Feet Affect Your Hips, Shoulders, and Neck 06:30 The Case for a Preventive Foot Visit 09:26 Perimenopause, Relaxin, and Arch Collapse 12:06 Orthotics, Shoes, and Foot Strengthening 14:41 The Truth About Barefoot Shoes 21:00 Achilles Tendon: Estrogen, Damage, and Rupture Risk 27:10 Active Rest vs. Sedentary Rest 31:26 Flat Feet: Causes, Tests, and Treatment 36:36 Big Toe Arthritis and Bunions 43:39 Rapid Fire: Best Habits and Aging with Power Start your Unbreakable journey Most women are never given a clear plan for how to stay strong as they age. The Unbreakable Lifestyle is where that changes. This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life. Inside: - Unbreakable Assessment — know exactly where you stand - Training plans — build muscle, protect bone, improve performance - AI Dr. Vonda — get answers and guidance anytime - Community — women committed to staying strong and engaged - Exclusive education — what actually works, all in one place This is not another program. This is how you build strength — with direction. Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/ Build stronger bones Bone loss starts earlier than you think — and speeds up in midlife. Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients. Foundational. Not optional. Shop now: https://shop.drvondawright.com/   Read the book Unbreakable: A Woman's Guide to Aging with Power A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age. Get your copy: https://www.theunbreakablelifestyle.com/unbreakable-book    About Dr. Vonda Wright Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women's health and longevity. For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork. Her mission is simple: help women age with power.   Connect with Dr. Vonda Instagram: https://www.instagram.com/drvondawright Substack: https://drvondawright.substack.com/ TikTok: https://www.tiktok.com/@drvondawright LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374 Website: http://www.drvondawright.com  

Get Dr. Vonda's insights Want to understand what's happening in your body — and what to do next? Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same way she speaks to her patients. Clear. Practical. No noise. Join the newsletter: https://manage.kmail-lists.com/subscriptions/subscribe?a=YqJKtR&g=Ww3gx3&   Most of us know our bones matter. But very few of us understand what it actually takes to protect them and how much power we truly have to change their future. In this third episode of the Unbreakable Bone Mini Series, I'm walking you through the eight evidence-based "shields" that will help you build stronger, more resilient bone at any age. This isn't a program. It's not a quick fix. It's the framework for a lifestyle that compounds over time, one that starts with how you think about aging and ends with the daily decisions that either protect or deplete the scaffolding your body depends on. What we cover: - How shifting your mindset away from worshiping your youth is the foundation for everything else. - Why estrogen loss during perimenopause drives rapid bone loss and how to make a hormone decision based on facts, not fear. - Why your bones need four times your body weight in load to trigger bone building. - Why walking alone is not enough and which movements actually meet the threshold. - How resistance training builds bone even if you can't jump, and which muscle groups matter most. - Why protein, calcium, and vitamin D work as a system and what happens when any one piece is missing. - How chronic inflammation from smoking, alcohol, and diet silently breaks down bone density over time. - Why consistency across all eight shields beats any short-term program.   Start your Unbreakable journey Most women are never given a clear plan for how to stay strong as they age. The Unbreakable Lifestyle is where that changes. This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life. Inside: - Unbreakable Assessment — know exactly where you stand - Training plans — build muscle, protect bone, improve performance - AI Dr. Vonda — get answers and guidance anytime - Community — women committed to staying strong and engaged - Exclusive education — what actually works, all in one place This is not another program. This is how you build strength — with direction. Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/ Build stronger bones Bone loss starts earlier than you think — and speeds up in midlife. Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients. Foundational. Not optional. Shop now: https://shop.drvondawright.com/?utm_s   Read the book Unbreakable: A Woman's Guide to Aging with Power A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age. Get your copy: https://theunbreakablebook.com?utm_so    About Dr. Vonda Wright Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women's health and longevity. For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork. Her mission is simple: help women age with power.   Connect with Dr. Vonda Instagram: https://www.instagram.com/drvondawright Substack: https://drvondawright.substack.com/ TikTok: https://www.tiktok.com/@drvondawright LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374 Website: http://www.drvondawright.com  

Episode 335:  This week, Lori is back and fresh off one of the most meaningful experiences of her life: meeting her new grandson.As the conversation unfolds, what starts with sweet stories of new life and family quickly turns into something deeper. Together, Lori and Vonda reflect on empathy, growth, and the people who shape who we become, often without us realizing it in the moment.They revisit last week's conversation about mentors and life lessons, sharing personal stories of the individuals who challenged, encouraged, and quietly influenced their paths. From college professors to unexpected opportunities, it's a reminder that the experiences we have, and the people we encounter, often lead us exactly where we're meant to go.The conversation also weaves into real-life business moments, from preparing for a major floral photo shoot to navigating creativity, trends, and the balance between personal taste and what truly serves your customers.It's heartfelt, honest, and full of those “aha” moments that make you pause and think about your own journey.Because sometimes, the things that shape us the most… don't make sense until we look back.Sponsored by: Flower CliqueFlower Clique Prep SchoolReal Life Retail Florist

Get Dr. Vonda's insights Want to understand what's happening in your body — and what to do next? Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same way she speaks to her patients. Clear. Practical. No noise. Join the newsletter: https://manage.kmail-lists.com/subscriptions/subscribe?a=YqJKtR&g=Ww3gx3&   You've heard you should be taking creatine. But do you actually know what it's doing inside your body, or whether the supplement in your cabinet contains what the label claims? I sat down with Dr. Jim Stoppani, one of the most credentialed exercise scientists in the country, to cut through decades of misinformation and hand you a clear, science-backed framework for getting the most out of the supplements and training strategies that genuinely move the needle. What We Explore   - Why creatine is an energy molecule, not a muscle drug, and why it matters for both brain and body. - What the safety research actually shows about creatine at standard and higher doses. - Why women over 50 need more protein per meal to overcome anabolic resistance. - Why heavy lifting and power training are the only way to preserve fast-twitch fibers as we age. - What supplement label transparency looks like, and why most pre-workouts are underdosed. - How five habits, resistance training, protein, creatine, leucine, and sleep, build lasting physical longevity. About Dr. Jim Stoppani Jim Stoppani, PhD, is the leading authority on exercise science, sports nutrition, and supplementation. Over the past 15+ years, Dr. Stoppani has helped millions of people change their lives through science- based nutrition and supplement plans and expertly designed training programs. His personal and company mission is to change lives through proper training, nutrition and supplementation, all based on the latest scientific research, while following the motto of "Do the Right Thing." Connect with Dr. Jim Stoppani Website: https://www.jimstoppani.com/ Instagram: https://www.instagram.com/jimstoppani/ Timestamps 00:00 Intro 02:13 Jim Stoppani: Yale PhD, JYM, Celebrity Trainer 07:01 Should Every Woman Over 40 Take Creatine? 08:17 Creatine Is an Energy Molecule, Not a Muscle Drug 10:16 30 Years of Data: Is Creatine Actually Safe? 15:44 Can Creatine Fix Sleep Deprivation and Jet Lag? 16:06 How Creatine Works: ATP and Anaerobic Energy 18:13 Creatine HCL vs Monohydrate: Which Causes Less Bloating 25:00 How Much Protein Do Women Actually Need? 29:37 Why Leucine Is the Key to Muscle Growth 33:15 Why Women Over 50 Need More Protein 35:16 Take Leucine Before Your Meal, Not With It 36:44 Why Heavy Lifting Is Non-Negotiable After 40 42:27 Fast-Twitch Muscle: Why Power Training Slows Aging 44:17 Mindset First: Lessons from Training Celebrities 46:32 Supplement Red Flags: Underdosing and Proprietary Blends 51:00 Why Jim Founded JYM: Full Formula Transparency 52:27 5-Step Daily Protocol for Women Over 50 Start your Unbreakable journey Most women are never given a clear plan for how to stay strong as they age. The Unbreakable Lifestyle is where that changes. This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life. Inside: - Unbreakable Assessment — know exactly where you stand - Training plans — build muscle, protect bone, improve performance - AI Dr. Vonda — get answers and guidance anytime - Community — women committed to staying strong and engaged - Exclusive education — what actually works, all in one place This is not another program. This is how you build strength — with direction. Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/ Build stronger bones Bone loss starts earlier than you think — and speeds up in midlife. Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients. Foundational. Not optional. Shop now: https://shop.drvondawright.com/   Read the book Unbreakable: A Woman's Guide to Aging with Power A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age. Get your copy: https://www.theunbreakablelifestyle.com/unbreakable-book    About Dr. Vonda Wright Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women's health and longevity. For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork. Her mission is simple: help women age with power.   Connect with Dr. Vonda Instagram: https://www.instagram.com/drvondawright Substack: https://drvondawright.substack.com/ TikTok: https://www.tiktok.com/@drvondawright LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374 Website: http://www.drvondawright.com  

"I love for people to come when the pipes leak instead of when they burst." — Vonda TiedelWhy do so many couples wait years before finally seeking help?What actually happens in the therapy room, and what is the therapist really doing?Are there situations where couples therapy can do more harm than good?Couples therapy is one of the most misunderstood tools in marriage. People assume it means something's broken, that the therapist will pick a side, or that it's too late. None of that is true.In this episode, Kenna sits down with two trusted colleagues and fellow licensed marriage and family therapists, Ben Baker and Vonda Tiede, for an honest, behind-the-curtain conversation about what couples therapy actually looks like, who it's for, and what gets in the way of people starting sooner.They cover the myths that keep couples stuck, the difference between a disagreement and a full-blown fight, what "containment" really means in the therapy room, and the specific situations where couples therapy is actually contraindicated. They also share the one thing they each wish every couple knew before they ever walked through the door.Whether you're considering couples therapy, currently in it, or just curious what happens in that room, this episode will give you real answers, not vague reassurances.Chapters(00:00) - "Your marriage is my client"(00:28) - Welcome and guest introductions(02:14) - Highs and Hards(08:25) - Why couples therapy feels so mysterious(09:35) - How Ben and Vonda chose marriage and family therapy(14:01) - Individual therapy vs. couples therapy(18:38) - Myths and misconceptions therapists want to dispel(33:56) - When to come and when to wait(52:18) - The one thing each therapist wishes every couple knew(58:03) - Challenge by choice(01:00:27) - Closing prayerLinks and Resources:Martin Center for Integration - https://martincenterforintegration.comVonda Tiede, LMFT - https://www.vondatiede.com/Related episodes with Ben Baker: Men and Mental Health, Men in Relationships, Triangulation - https://martincenterforintegration.com/show-notes-70Related episodes with Vonda Tiede: Marital Intimacy, What Happens in Individual Therapy - https://martincenterforintegration.com/show-notes-21Support the showThank you for listening, and a very special thank you to our community of supporters!Join our email list and never miss an episode or an eventVisit us online at thiswholelifepodcast.com, and send us an email with your thoughts, questions, or ideas.Follow us on Instagram & FacebookInterested in more faith-filled mental health resources? Check out the Martin Center for IntegrationMusic: "You're Not Alone" by Marie Miller. Used with permission.

Episode 334: This week's episode is a solo, heartfelt reflection as Vonda takes the mic while Lori enjoys the first precious days with her new grandson.What begins as a simple story about gardening and a neighbor turns into something deeper—a reminder that the people who enter our lives often shape us in ways we don't fully understand in the moment. From mentors who challenge us, to employees who test us, to customers who lift us up or wear us down, each experience leaves its mark.Vonda shares honest, real-life moments from her journey—lessons in leadership, team dynamics, and the quiet awareness it takes to protect the culture of your business. She reflects on the hard decisions, the unexpected teachers, and the growth that comes from both joy and difficulty.This episode is about perspective. It's about recognizing that even the most challenging situations are preparing you for what's ahead. And it's about understanding that every person who crosses your path has something to teach you—if you're willing to listen.Because in the end, it's all shaping who you are becoming.Sponsored by: Flower CliqueFlower Clique Prep SchoolReal Life Retail Florist

Get Dr. Vonda's insights Want to understand what's happening in your body — and what to do next? Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same way she speaks to her patients. Clear. Practical. No noise. Join the newsletter: https://manage.kmail-lists.com/subscriptions/subscribe?a=YqJKtR&g=Ww3gx3& She found the lump herself at 28. Was misdiagnosed. Found out seven months later it was cancer. And she started chemo dancing. Justine Morris is one of the most joyful people I know, and her joy is not accidental. It is a decision she makes every single day. In this conversation we talk about what it really means to live through breast cancer at 29, survive surgical menopause overnight, and then figure out how to actually live in your body after treatment ends. What We Explore: - Why the misdiagnosis happened and what every woman needs to know about advocating for her own breast health. - What overnight surgical menopause feels like at 29 when no one around you has any frame of reference. - Why the year after treatment ends is often the hardest part nobody talks about. - How to push back on your doctor, your insurance company, and anyone who tells you no without a written record. - Why knowing your baseline labs, bone density, and imaging before anything goes wrong may be the most important health move you make. - What choosing to live fully actually looks like in practice, not just as a phrase. About Justine Morris Justine Morris is a content creator and breast cancer advocate who shares honest, compassionate conversations about life during and after cancer. Diagnosed in her late 20s, she uses her platform to speak openly about survivorship, health, and the emotional realities that often go unspoken. With a background in influencer marketing and communications, Justine brings both heart and clarity to the content she creates, helping women feel informed, supported, and less alone. Her work centers on trust, transparency, and making complex health experiences feel more approachable. Across Instagram, TikTok, and Substack, Justine blends education with real life, partnering with brands and organizations that align with her values. She is passionate about advocating for patient awareness, thoughtful healthcare, and finding moments of joy and connection, even in uncertainty. Connect with Justine Morris: Instagram: https:/ /www.instagram.com/justinesmorris/ LinkedIn: https://www.linkedin.com/in/justinemorris29/ Facebook: https://www.facebook.com/justinesbooklist/ TikTok: https://www.tiktok.com/@justinesmorris Timestamps 00:00 Intro 02:20 Diagnosed at 28: Finding the Lump and Doing Everything Right 05:30 Starting Chemo with a Smile 10:40 Chemo Brain vs Menopause Brain 13:50 Young Adult Cancer Is Rising. 18:00 Ignoring the Internet's Opinion 20:05 How to Advocate for Yourself 26:00 Why Every Woman Needs a Baseline Before Something Goes Wrong 28:45 Insurance Denials, AI Appeals, and How to Keep Pushing 33:20 Women Advocate for Everyone Except Themselves 36:40 The Year After Treatment Is the Hardest Part 43:00 What Living Fully Means 46:20 Non-Negotiable Habits After Cancer Start your Unbreakable journey Most women are never given a clear plan for how to stay strong as they age. The Unbreakable Lifestyle is where that changes. This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life. Inside: - Unbreakable Assessment — know exactly where you stand - Training plans — build muscle, protect bone, improve performance - AI Dr. Vonda — get answers and guidance anytime - Community — women committed to staying strong and engaged - Exclusive education — what actually works, all in one place This is not another program. This is how you build strength — with direction. Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/ Build stronger bones Bone loss starts earlier than you think — and speeds up in midlife. Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients. Foundational. Not optional. Shop now: https://shop.drvondawright.com/?utm_s   Read the book Unbreakable: A Woman's Guide to Aging with Power A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age. Get your copy: https://theunbreakablebook.com?utm_so    About Dr. Vonda Wright Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women's health and longevity. For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork. Her mission is simple: help women age with power.   Connect with Dr. Vonda Instagram: https://www.instagram.com/drvondawright Substack: https://drvondawright.substack.com/ TikTok: https://www.tiktok.com/@drvondawright LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374 Website: http://www.drvondawright.com

Get Dr. Vonda's insights Want to understand what's happening in your body — and what to do next? Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same way she speaks to her patients. Clear. Practical. No noise. Join the newsletter: https://manage.kmail-lists.com/subscriptions/subscribe?a=YqJKtR&g=Ww3gx3& Your blood sugar is telling you everything. You just haven't been listening. In this episode, I sit down with registered dietitian and certified personal trainer Kayla Girgen, one of the first clinicians to bring continuous glucose monitoring to everyday women who do not have diabetes. If you have ever eaten well, exercised hard, and still felt like your body was working against you, this conversation will change the way you see your metabolism forever. What We Explore: - How a CGM reveals what food, stress, sleep, and exercise are doing to your blood sugar in real time. - Why pre-diabetes is one of the most under-treated diagnoses in women's health. - Why fasting insulin is the number you actually need. - What your blood sugar crashing at 3am has to do with why you cannot get back to sleep. - How to eat enough protein without overhauling your entire routine overnight. - Why rucking is one of the most practical tools for building strength, improving body composition, and boosting bone density. About Kayla Girgen KAYLA GIRGEN, RD, LD, CPT, is a registered dietitian, certified personal trainer, and founder of Sugar + Strength Academy—an online wellness community helping women balance blood sugar and build strength, one step at a time. She blends real-life tools, such as continuous glucose monitoring (CGM), with accessible movement, like rucking, to help clients break free from diet extremes and feel strong—both physically and mentally. Kayla's approach centers on progress over perfection and creating results that work in real life. Her upcoming book Ruck Fit shares how rucking became a catalyst for reclaiming her physical and mental health, proving that fitness doesn't have to be complicated to be life-changing. Connect with Kayla Girgen: Website: https://kaylagirgenrd.com/ Instagram: https://www.instagram.com/kaylagirgenrd/  LinkedIn: https://www.linkedin.com/in/kaylagirgen/ YouTube: https://www.youtube.com/@kaylagirgenrd Facebook: https://www.facebook.com/kaylagirgenrdld TikTok: https://www.tiktok.com/@kaylagirgenrd Book - RUCK FIT: Build Strength and Endurance by Walking with Weight Available here: https://a.co/d/06vLg5nR Timestamps 00:00 Intro 03:30 How Stress Shows Up on Your Blood Sugar 09:30 Why Pre-Diabetes Is a Five-Alarm Fire 13:00 Glucose Typing: Are You a Compensator or a Spiker 16:25 What to Do If Your Blood Sugar Spikes and Crashes 20:40 How Long Should You Actually Wear a CGM 24:00 How to Calculate Your Daily Protein Goal 29:10 GLP-1s and the Changing Weight Loss Landscape 34:50 Why Eating Too Little Is the Biggest Mistake Midlife Women Make 37:00 Rucking: What It Is and Why It Works for Women 40:00 How Adding Weight Increases Your Training Load by 10 Percent 45:00 The Top Three Priorities for High-Achieving Women Feeling Stuck 51:20 Rapid Fire: CGM, Carnivore, and Habits Start your Unbreakable journey Most women are never given a clear plan for how to stay strong as they age. The Unbreakable Lifestyle is where that changes. This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life. Inside: - Unbreakable Assessment — know exactly where you stand - Training plans — build muscle, protect bone, improve performance - AI Dr. Vonda — get answers and guidance anytime - Community — women committed to staying strong and engaged - Exclusive education — what actually works, all in one place This is not another program. This is how you build strength — with direction. Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/ Build stronger bones Bone loss starts earlier than you think — and speeds up in midlife. Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients. Foundational. Not optional. Shop now: https://shop.drvondawright.com/?utm_s   Read the book Unbreakable: A Woman's Guide to Aging with Power A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age. Get your copy: https://theunbreakablebook.com?utm_so    About Dr. Vonda Wright Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women's health and longevity. For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork. Her mission is simple: help women age with power.   Connect with Dr. Vonda Instagram: https://www.instagram.com/drvondawright Substack: https://drvondawright.substack.com/ TikTok: https://www.tiktok.com/@drvondawright LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374 Website: http://www.drvondawright.com

Get Dr. Vonda's insights Want to understand what's happening in your body — and what to do next? Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same way she speaks to her patients. Clear. Practical. No noise. Join the newsletter: https://manage.kmail-lists.com/subscriptions/subscribe?a=YqJKtR&g=Ww3gx3& What does it look like to refuse to age into frailty? Gabby Reece is 56, trains six days a week, and hasn't relied on willpower once. Here's how she actually does it. In this conversation, Gabby and I talk through the real mechanics of a well-designed life. We cover discipline versus willpower, how two strong people build a thriving relationship, and the simple daily practices that keep Gabby strong, grounded, and fully present. What We Explore: - How discipline and willpower are completely different, and why confusing the two keeps most people stuck. - Why Gabby builds personal scaffolding around her real life instead of chasing someone else's routine. - How two high-performing partners can lead a relationship rooted in service, mutual respect, and flow. - What Gabby's weekly training schedule actually looks like, from land HIIT to pool workouts and Sunday rucks. - Why morning sunlight and quiet time are the anchors that make every other habit easier to sustain. - How Gabby thinks about nutrition without obsessing over macros or chasing perfection. What it takes to stop comparing yourself to your peak athletic self and start building new goals. About Gabby Reece Gabby Reece is a former professional beach volleyball champion, New York Times bestselling author, entrepreneur, and host of The Gabby Reece Show. She co-founded XPT with her husband Laird Hamilton and has spent decades exploring what it means to live and age with genuine strength. Connect with Gabby Reece: Instagram: https://www.instagram.com/gabbyreece/ TikTok: https://www.tiktok.com/@gabbyreeceofficial Website: https://gabriellereece.com   Timestamps 00:00 Intro 02:50 How Core Values Stay Constant as Life Changes 05:30 Willpower vs. Discipline: What Biology Actually Says 09:00 Why Physical Strength Is About More Than Your Body 12:15 How Two Strong People Build a Thriving Relationship 18:00 Why Choosing Flow Over Being Right Actually Wins 23:00 The Morning Ritual That Keeps a Marriage Strong 27:00 How to Protect Your Energy With Smarter Boundaries 30:20 How to Eat Well Without Tracking Macros 34:00 Why You Need New Goals After Peak Performance 36:50 The Daily Habit Order That Makes Everything Easier 41:10 Accountability and Grace: How to Balance Both 43:45 How to Design the Life You Actually Want 47:50 Simplicity as a Longevity Strategy Start your Unbreakable journey Most women are never given a clear plan for how to stay strong as they age. The Unbreakable Lifestyle is where that changes. This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life. Inside: - Unbreakable Assessment — know exactly where you stand - Training plans — build muscle, protect bone, improve performance - AI Dr. Vonda — get answers and guidance anytime - Community — women committed to staying strong and engaged - Exclusive education — what actually works, all in one place This is not another program. This is how you build strength — with direction. Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/ Build stronger bones Bone loss starts earlier than you think — and speeds up in midlife. Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients. Foundational. Not optional. Shop now: https://shop.drvondawright.com/?utm_s   Read the book Unbreakable: A Woman's Guide to Aging with Power A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age. Get your copy: https://theunbreakablebook.com?utm_so    About Dr. Vonda Wright Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women's health and longevity. For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork. Her mission is simple: help women age with power.   Connect with Dr. Vonda Instagram: https://www.instagram.com/drvondawright Substack: https://drvondawright.substack.com/ TikTok: https://www.tiktok.com/@drvondawright LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374 Website: http://www.drvondawright.com  

Episode 332:  Mother's Day is here—and the difference between a decent week and a record-breaking one comes down to how your team communicates with customers.In this episode, Vonda sits down with the floral industry's two most trusted experts in sales and customer service education, Lori Wilson, from Flower Clique and Sam Bowles, the General Manager and Creative Director at Allen's in in San Diego, CA, to break down exactly what flower shop teams should be saying (and NOT saying) during the busiest sales week of the year (and beyond!).You'll hear real, practical strategies you can implement immediately—including:The “GROW” framework for turning conversations into higher-value salesWhat to say instead of “What's your budget?” (and why it's costing you money)How to confidently sell $250+ arrangements without feeling pushyThe fastest way to build connection with customers—in under 10 secondsWhy having a “jaw-dropper” arrangement in your cooler can transform your revenueWhat phrases instantly kill a sale (and how to fix them)How to train and course-correct your team during a busy holiday weekThe importance of protecting your team's energy—and your shop's standardsThis episode is equal parts strategy, real talk, and behind-the-scenes insight from leaders actively running high-performing flower shops.If you want your team to sound more confident, sell more effectively, and create better customer experiences this Mother's Day—this is the playbook.Sponsored by: Flower CliqueFlower Clique Prep SchoolReal Life Retail Florist

Episode 331: What does community really mean - and why does it matter so much, especially in the floral industry?In this heartfelt and honest conversation, Vonda and Lori explore the deeper, more emotional side of community; from the neighborhoods we live in, to the flower shops we run, to the industry circles that support us. Through personal stories (including Lori's unexpected connection with a new church community and Vonda's reflections on neighborhood interactions), they unpack how community shapes perspective, brings calm, and reminds us what truly matters.They also dive into how community exists at every level, from your local customers to organizations like American Institute of Floral Designers and Society of American Florists, and why stepping outside your daily routine can make you a better leader, business owner, and human.This episode is a powerful reminder that community isn't just where you belong - it's what helps you grow, stay grounded, and show up better in every part of your life. Sponsored by: Flower CliqueFlower Clique Prep SchoolReal Life Retail Florist

Get Dr. Vonda's insights Want to understand what's happening in your body — and what to do next? Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same way she speaks to her patients. Clear. Practical. No noise. Join the newsletter: https://manage.kmail-lists.com/subscriptions/subscribe?a=YqJKtR&g=Ww3gx3   At 89 years old, Dr. Arnold Gilberg still feels 40. That is not a metaphor, it is a philosophy. I sat down with this Beverly Hills psychiatrist, ordained rabbi, and author of The Myth of Aging, trained by one of Sigmund Freud's own colleagues, to talk about the one enemy more dangerous than getting older: disengagement. What we explore:   - How disengagement, not aging itself, is the true driver of physical and mental decline. - Why curiosity is the master key to staying mentally alive as you grow older. - How self-forgiveness unlocks behavioral change that willpower alone never can. - Why psychiatry's drift toward medication alone is leaving patients behind. - Why gratitude, practiced daily, is one of the most powerful tools for vitality. - How giving yourself grace, not perfection, finally allows people to act on what they know. - What happiness really looks like across a lifetime, and why expecting constant joy backfires. - Why vulnerability between doctor and patient, not clinical distance, is what heals. About Dr. Arnold Gilberg: Arnold L. Gilberg, MD, PhD, received his bachelor's degree in political science and Doctor of Medicine degree from the University of Illinois. He interned at the Los Angeles General Medical Center. He is the last person alive trained by Franz Alexander, MD, a distinguished colleague of Sigmund Freud. His psychiatric training took place at the Cedars-Sinai Medical Center, where he was chief psychiatric resident. He also has a doctorate in psychoanalysis from the Southern California Psychoanalytic Institute.    Dr. Gilberg is a Distinguished Life Fellow of the American Psychiatric Association, the former Clinical Chief of Psychiatry at Cedars-Sinai Medical Center in Los Angeles, and an associate clinical professor at UCLA School of Medicine (honorary). He served for ten years under three different governors on the Medical Board of California for LA County, and has treated thousands of patients in his Los Angeles-based practice.

Episode 330: What do forensic science and floral design have in common? For Amy McCord, founder of Flower Moxie, they're both part of the same unlikely journey – one that started with a $100 wedding, a box of Sam's Club roses, and a lot of tears.In this episode, Lori and Vonda sit down with Amy to talk about how she went from working in a biochemistry lab to building one of the most recognized floral education brands in the industry. Amy shares the real story behind Flower Moxie, her new book Blooms Every Day, and why she believes the DIY floral space isn't a threat to florists – it's an opportunity.In this episode we cover:How Amy turned a side hustle into a full floral empireThe moment she knew Flower Moxie was really going to workWhat florists can learn from the DIY wedding marketWhy social media is changing bride expectations (and what to do about it)The leadership lessons that transformed her team and her businessBehind the scenes of writing and shooting Blooms Every DayConnect with AmyWebsite: flowermoxie.com Instagram: @flowermoxie Pre-order her book: geni.us/BloomsEveryDaySponsored by: Flower CliqueFlower Clique Prep SchoolReal Life Retail Florist

Get Dr. Vonda's insights Want to understand what's happening in your body — and what to do next? Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same way she speaks to her patients. Clear. Practical. No noise. Join the newsletter: https://manage.kmail-lists.com/subscriptions/subscribe?a=YqJKtR&g=Ww3gx3& Resting your pain away is not a strategy. It is how women lose strength, mobility, and years of active life. I sat down with Dr. Dan Ginader, DPT and Clinic Director of Mims Method Physical Therapy in Manhattan, to unpack the real root causes behind common aches and why movement, not rest, is almost always the answer. What we explore: - How resting after injury creates the very weakness that leads to the next one - Why pain is more often a signal of weakness than structural damage - How the Musculoskeletal Syndrome of Menopause affects every tissue as estrogen declines - Why frozen shoulder demands a stage-based approach; forcing it only backfires - How glute weakness drives most "itises" in active women - Why the pelvic floor is the hidden key to glute activation and pain-free movement - Why it is never too late to start; it does require more consistency and patience About Dr. Dan Ginader: Dan Ginader is a Doctor of Physical Therapy based in Midtown Manhattan, New York City. He is widely recognized for his popular social media content, where he explains the common causes of aches and pains and offers simple, actionable ways to address them. With millions of followers across various platforms, Dan remains deeply committed to his in-person practice, where he treats a diverse range of patients, including professional dancers and Broadway performers. Over nearly a decade of experience, he has worked with manual laborers, corporate professionals, athletes, singers, and actors. This broad expertise enables Dan to connect with and provide effective care to people from all walks of life. Connect with Dr. Dan Ginader: Instagram: https://www.instagram.com/dr.dan_dpt/  LinkedIn: https://www.linkedin.com/in/danginader/  YouTube: https://www.youtube.com/channel/UCsXbGLEiQGSFFd9Klj3oufw  Facebook: https://www.facebook.com/dr.danptdpt/  TikTok: https://www.tiktok.com/@dr.dan_dpt Book: The Pain-Free Body: Simple Stretches and Exercises for Common Aches and Pains https://www.amazon.com/dp/1628606134   Timestamps 00:00 Intro: Why rest is rarely the answer to pain 01:46 The injury-rest-atrophy cycle explained 03:13 Rebuilding confidence through progressive movement 05:27 Injury pain vs. workout discomfort 09:41 Menopause and the musculoskeletal system 12:00 Osteoporosis, bone loss, and active women 15:02 How PT adapts for midlife women 20:26 Frozen shoulder: the two-phase approach 24:08 Glute tendonitis: weakness is the real culprit 30:47 Pelvic floor PT and why Kegels often backfire 33:33 The posture reset habit that actually works 40:00 Is it ever too late to start? 40:58 Myth-busting: foam rolling, stretching, heat vs. ice 44:10 Best recovery tool after heavy lifting Start your Unbreakable journey Most women are never given a clear plan for how to stay strong as they age. The Unbreakable Lifestyle is where that changes. This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life. Inside: - Unbreakable Assessment — know exactly where you stand - Training plans — build muscle, protect bone, improve performance - AI Dr. Vonda — get answers and guidance anytime - Community — women committed to staying strong and engaged - Exclusive education — what actually works, all in one place This is not another program. This is how you build strength — with direction. Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/ Build stronger bones Bone loss starts earlier than you think — and speeds up in midlife. Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients. Foundational. Not optional. Shop now: https://shop.drvondawright.com/?utm_s   Read the book Unbreakable: A Woman's Guide to Aging with Power A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age. Get your copy: https://theunbreakablebook.com?utm_so    About Dr. Vonda Wright Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women's health and longevity. For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork. Her mission is simple: help women age with power.   Connect with Dr. Vonda Instagram: https://www.instagram.com/drvondawright Substack: https://drvondawright.substack.com/ TikTok: https://www.tiktok.com/@drvondawright LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374 Website: http://www.drvondawright.com  

Episode 329: This one might sting a little.Lori and Vonda are saying the quiet part out loud—sharing the hard truths flower shop owners need to hear but rarely do. From not knowing your numbers, to blaming your team, to staying stuck in design instead of actually running your business… this episode pulls no punches.If your shop feels chaotic, inconsistent, or like it's not growing the way it should—there's a reason. And it's probably not what you think.This isn't about tearing anyone down. It's about waking up, getting honest, and making the changes that actually move your business forward.Because at the end of the day, avoiding the truth is far more expensive than facing it.Sponsored by: Flower CliqueFlower Clique Prep SchoolReal Life Retail Florist

  Get Dr. Vonda's insights Want to understand what's happening in your body — and what to do next? Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same way she speaks to her patients. Clear. Practical. No noise. Join the newsletter: https://manage.kmail-lists.com/subscriptions/subscribe?a=YqJKtR&g=Ww3gx3& I sat down with Dr. Florence Comite, the original gangster of precision medicine, who has been treating every patient as an "N of 1" for over 30 years. She pioneered Women's Health at Yale in 1992 and has spent her career proving that your genes are not your destiny. We go deep into what it actually takes to reverse biological aging, not slow it, reverse it. What we cover: - The five biomarkers that are suboptimal in nearly every patient, and why your doctor is probably not testing all of them. - Why "normal" lab values are not the same as optimal, and how that gap is silently costing you your health. - Why testosterone is the most underprescribed hormone in women's health, and what you lose without it. - How epigenetics means your lifestyle is rewriting your genetic destiny every single day. Why sleep, not exercise, is the foundation everything else is built on. About Dr. Florence Comite: Florence Comite, MD, physician-scientist, endocrinologist, and global authority on healthy longevity, is founder of the Comite Center for Precision Medicine & Healthy Longevity in New York, Palo Alto, and Miami Beach. A Yale School of Medicine graduate and faculty member for twenty-five years, Dr. Comite held triple appointments in Endocrinology (Internal Medicine and Pediatrics) and Reproductive Endocrinology (Gynecology and Andrology). As a clinical investigator, she developed research and patented therapies at the National Institutes of Health (NIH) and Yale. In 1992, she pioneered the nation's first center for women's health at Yale, redefining integrative care for women. Dr. Comite also founded the first physician-led artificial intelligence app. Trained on decades of her proprietary real-world research, it's a powerful personalized tool to help people optimize their healthspan. Connect with Dr. Florence Comite: Website: www.comitemd.com Instagram: https://www.instagram.com/drflorencecomite/ LinkedIn: https://www.linkedin.com/in/drflorencecomite/ TikTok: https://www.tiktok.com/@drflorencecomite/ X (Twitter): https://x.com/FlorenceComite

Episode 328: After Easter reflections (and a few stories involving pools, squirrels, and unexpected repairs), Lori and Vonda dive into a conversation that hits close to home for every business owner - control.From slow seasons in flower shops to tough leadership decisions and the emotional weight that comes with them, they unpack the constant tension between what you can control and what you simply have to release. Whether it's sales, customer reactions, team dynamics, or even your own expectations, learning that difference is where growth really begins.They share real-life experiences from the floral industry, including navigating uncertainty, managing emotions, supporting struggling shop owners, and making decisions that don't always make everyone happy. Along the way, they explore practical ways to regain a sense of peace - through mindset shifts, gratitude, vulnerability, and focusing on the actions that actually move your business forward.This episode is a reminder that while you can't control everything, you can control how you respond—and that's where your power is.Sponsored by: Flower CliqueFlower Clique Prep SchoolReal Life Retail Florist

Get Dr. Vonda's latest insights on strength, bone health, longevity, and aging with power delivered straight to your inbox. Join her free health & longevity newsletter here: https://manage.kmail-lists.com/subscriptions/subscribe?a=YqJKtR&g=Ww3gx3&utm_source=Youtube&utm_medium=video&utm_campaign=4-steps-feb-26 In the first five years after menopause, women lose up to 30% of their skin's collagen. Not gradually over decades, in five years. I sat down with Dr. Anthony Youn, America's Holistic Plastic Surgeon® and bestselling author of Younger for Life, to explore the powerful connection between your skin and your overall wellbeing. This conversation will completely change the way you think about aging, beauty, and the remarkable ability your body has to renew itself from the inside out. What we cover: - How Dr. Youn's philosophy of Autojuvenation® works to harness your body's natural regenerative abilities before turning to any clinical intervention. - Why the skin is the body's largest organ and functions as a 'magic mirror' that reflects your internal health, inflammation, and biological age. - What the five root causes of aging mean for midlife women. -  How women lose up to 30% of their skin's collagen thickness in just the first five years after menopause, and what you can do right now to fight back. - What a simple three-step morning skincare routine looks like, and why a quality vitamin C serum and sunscreen are the two non-negotiables for every woman over 40. - Why retinol remains the gold standard of anti-aging skincare, and which gentler plant-based alternatives are backed by clinical evidence for sensitive skin. - How exfoliation, microneedling, and energy-based treatments like IPL can signal your skin to regenerate collagen and reverse visible signs of sun damage. - What to look for when choosing a board-certified plastic surgeon and the critical questions that protect you from unqualified practitioners. About Dr. Anthony Youn: Known as America's Holistic Plastic Surgeon®, Anthony Youn, M.D. is a nationally-recognized, board- certified plastic surgeon. Recognized as a leader in his field, he is the author of the best-selling books "The Age Fix," "In Stitches," "Playing God," and "Younger For Life." Dr. Youn hosts the popular podcast The Doctor Youn Show. He is the most followed plastic surgeon on social media, with over 5.5 million subscribers on his YouTube Channel and 8 million followers on TikTok. He is also the founder of YOUN Beauty, a skin care and supplement line which focuses on natural and organic ingredients with scientifically proven anti-aging components. Connect with Dr. Anthony Youn: Instagram: www.instagram.com/tonyyounmd TikTok: www.tiktok.com/@doctoryoun

Episode 327:  If social media feels overwhelming, confusing, or like one more thing on your already full plate, this episode is for you.Lori and Vonda sit down with Chris Grigas and Karrie Wallace, both from the Bill Doran Company team working from different locations, to have a real, honest conversation about what's actually working right now on Instagram and Facebook for florists. From struggling to post and feeling behind on trends to understanding what the algorithm is really favoring, this episode breaks it all down in a way that feels doable.They share why so many shops are missing the mark, how to think differently about your content, and what it looks like to create posts that truly connect with your audience. You'll hear practical ideas you can use right away, along with a refreshing reminder that social media doesn't have to be perfect to be effective. In fact, the most impactful content right now is authentic, unfiltered, and human.Whether you love social media or avoid it altogether, this conversation will leave you feeling more confident, less overwhelmed, and ready to show up in a way that actually grows your business.Sponsored by: Flower CliqueFlower Clique Prep SchoolReal Life Retail Florist

Get Dr. Vonda's latest insights on strength, bone health, longevity, and aging with power delivered straight to your inbox. Join her free health & longevity newsletter here: https://www.drvondawright.com/resources/aging-longevity Today I want to talk with you about how women age, and why so many of us feel surprised by what happens to our bodies in midlife.   This is not an episode about chasing youth or fearing wrinkles. It is about understanding why women are not taught how longevity really works in our bodies, and why the years leading up to menopause matter far more than we were ever told. I have learned, through decades of caring for women as an orthopedic sports surgeon, that we are not simply smaller versions of men. Our biology has often been overlooked in longevity research, even though estrogen quietly influences nearly every system that determines how strong, mobile, and independent we remain as we age. I want you to know this. Aging is not something that happens to you. It is something you can shape. With the right information, a few consistent habits, and a deeper understanding of your own body, you can build strength and resilience that carry you forward for decades.   If you have ever felt like your body changed without warning, like the advice that once worked no longer does, or like aging has been framed as something to fear, this episode is for you. My hope is that this conversation leaves you feeling informed, supported, and empowered to age with strength, clarity, and confidence.   Timestamps (will update once final draft is available) 00:00 Introduction to Female Longevity 02:06 The Unique Aging Process of Women 03:19 Critical Data Points on Female Longevity 07:08 10 Essential Principles of Female Longevity 07:56 The Critical Decade: 35-45 09:27 The Role of Estrogen in Longevity 11:27 Body Composition Changes in Midlife 12:45 Mitochondria and Female Energy 13:49 Muscle Strength and Longevity 14:55 Cardiovascular Fitness and Lifespan 15:36 Brain Health and Estrogen 16:37 Inflammation and Aging 17:56 Modifying Biological Age 19:42 Conclusion: Designing an Unbreakable Future  

Episode 326: In this episode, Vonda and Lori welcome Vanessa Leite, Executive Director of That Flower Feeling, for a timely conversation about the industry-wide marketing movement designed to keep flowers top-of-mind beyond the “marrying and burying” peaks. Vanessa shares her nonprofit leadership journey, how the initiative launched with a bold industry investment, and why the goal is bigger than a single campaign—it's about building everyday flower-buying into modern life.You'll hear what's behind the new “Just Add Flowers” campaign, what early performance metrics are showing across major social platforms, and why a third-party test market delivered a notable lift in local floral sales. Vanessa also breaks down how florists can use the free (and contributor-level customizable) marketing assets, why participation matters for long-term industry growth, and what's coming next—including a mid-year campaign check-in webinar.Sponsored by: Flower CliqueFlower Clique Prep SchoolReal Life Retail Florist

Get Dr. Vonda's latest insights on strength, bone health, longevity, and aging with power delivered straight to your inbox. Join her free health & longevity newsletter here: https://www.drvondawright.com/resources/aging-longevity   Your brain is not losing its mind by accident. It has been compounding every decision you've made for the last thirty years.   Louisa Nicola is one of my closest friends, and one of the most brilliant neurophysiologists working today, an elite triathlete and PhD researcher who has dedicated her life to understanding how the brain ages and, more importantly, how to stop it from declining. In this episode, Louisa and I pull back the curtain on everything you thought you knew about Alzheimer's disease, starting with the truth about amyloid, the protein we've been blaming for decades that is actually your brain's own defense system, and we build you a real, science-backed brain insurance policy: the specific exercise protocols, sleep requirements, hormonal factors, and daily habits that determine whether your mind stays sharp and fully yours well into your eighties and beyond.   What we cover: - How amyloid, long blamed as the villain of Alzheimer's disease, is actually your brain's own antimicrobial defense system. - Why Alzheimer's begins silently in your thirties and forties, not your eighties, compounding over decades. - What cognitive reserve means at the cellular level and how to build more of it starting now. - The specific exercise protocols, including resistance training and zone five, that protect your brain most. - How deep sleep triggers your brain's nightly cleaning system and why skipping it accelerates decline. - Why doing hard things, and learning new skills across your lifespan, physically grows your brain. About Louisa Nicola: Louisa Nicola is a neurophysiologist, Alzheimer's Disease scientist, and global authority on brain health. She is the founder of Neuro Athletics and the creator of BRAIN CODE, a science-driven program designed to help midlife women reduce their risk of Alzheimer's disease through measurable, preventative strategies. Trained at the University of Sydney Medical School, Louisa relocated to New York to work alongside leading neurosurgeons, contributing to clinical research in cranioplasty and post-operative neurological outcomes. Her work sits at the intersection of neurophysiology and exercise science, decoding how targeted lifestyle interventions rewire neural resilience and reshape the trajectory of cognitive aging. Through her research, keynote speaking, and top-ranked neuroscience podcast, Louisa challenges the fatalistic narrative around cognitive decline. Her mission is clear: Alzheimer's is a preventable disease, and women deserve the knowledge, tools, and measurable strategies to reduce their risk long before decline begins. Connect with Louisa Nicola: Instagram: https://www.instagram.com/louisanicola_/ LinkedIn: https://www.linkedin.com/in/louisanicola/ X (Twitter): https://x.com/louisanicola_ Website: https://www.neuroathletics.com.au/ Timestamps: 00:00 Intro 03:34 Brain as Hardware, Mind as Software 05:00 What Cognitive Reserve Looks Like Daily 07:00 What Amyloid Actually Is 09:20 How Viruses Silently Damage the Brain 11:27 Cognitive Reserve: What It Really Means 15:11 How Stress and Poor Sleep Destroy the Brain 17:00 Why Estrogen Is a Brain Hormone 21:11 Why Women Are Twice as Vulnerable to Dementia 23:00 Resistance Training and Zone 5 for Brain Health 27:07 Lactate: Alternative Brain Fuel in Perimenopause 31:45 How Your Brain Cleans Itself at Night 35:15 The Anterior Cingulate Cortex Explained 38:07 What Actually Builds Lasting Cognitive Reserve 43:46 Make Your Brain Your Best Friend  

Episode 325:  Registration is officially open — and we're celebrating with a behind-the-scenes conversation you won't want to miss. In this episode, Vonda and Lori sit down with Randy Wooten AIFD, co-coordinator of the AIFD Symposium, to talk candidly about what it really takes to bring Symposium to life.From how the Elevate theme was born, to the three-year planning process, to the responsibility (and heart) behind creating a welcoming, inclusive experience for first-timers and seasoned attendees alike—this conversation pulls back the curtain on the people, purpose, and passion driving AIFD Elevate.You'll hear why organization, people skills, kindness, and collaboration matter just as much as design talent, how presenters are selected, what makes the main stage so powerful, and why Symposium isn't just for designers—it's for anyone who loves this industry.If you've ever wondered what Symposium is truly about, why Elevate matters, or what kind of experience awaits you when you walk through those doors, this episode will leave you informed, inspired, and excited to be part of it.Register Now! Sponsored by: Flower CliqueFlower Clique Prep SchoolReal Life Retail Florist

Get Dr. Vonda's latest insights on strength, bone health, longevity, and aging with power delivered straight to your inbox. Join her free health & longevity newsletter here: https://www.drvondawright.com/resources/aging-longevity What if the single most powerful window to shape your child's lifelong health isn't in the pediatrician's office, it's in the nine months before they're even born? In this episode, I sit down with Jessie Inchauspé, the French biochemist and NYT bestselling author known worldwide as the Glucose Goddess, to explore her groundbreaking new book Nine Months That Count Forever and why pregnancy nutrition is the most underestimated conversation in medicine today. What we cover: - How four pillars of pregnancy nutrition: choline, protein, omega-3s, and glucose control actively shape your baby's brain and metabolic health. - Why 90% of pregnant mothers lack enough choline, and how this egg yolk nutrient shapes your baby's brain cells and cognitive performance. - How glucose spikes pass to your baby in utero, programming greater vulnerability to obesity and diabetes for life. - Why building muscle before pregnancy protects both mother and baby from excessive blood sugar spikes. - What to do when first-trimester nausea strikes, and why one extra egg yolk a day can still make a difference.   About Jessie Inchauspe: Jessie Inchauspé is a French biochemist, founder, and international bestselling author. She has devoted her career to translating cutting-edge science into easy tips to help people improve their physical and mental health. Through her books Glucose Revolution and The Glucose Goddess Method, which have sold over 3 million copies in 43 languages, she has reshaped the global conversation around blood sugar. Nine Months That Count Forever, her latest, breaks down the complex topic of pregnancy nutrition. Jessie is the founder of the wildly popular social community @GlucoseGoddess, where she reaches over seven million people across platforms. She holds a BSc in mathematics from King's College, London, and an MSc in biochemistry from Georgetown University. Connect with Jessie Inchauspe: Website: https://www.glucosegoddess.com/pages/9-months-that-count-forever Instagram: https://www.instagram.com/glucosegoddess/ ▶️Jessie's new YouTube series on "What I (Glucose Goddess) Eat in a Day: Pregnancy Edition", a preview of what is to come in her new book.

Episode 324: What do jelly beans, golf course comfort stations, and customer service have in common? More than you might think.In this episode, Vonda and Lori dive into the subtle habits that build trust with customers - whether you're working in a flower shop, retail store, or any customer-facing business. Inspired by recent research and real experiences from the floral industry, they explore the small but powerful ways people decide whether they trust you… often within just seconds.From being fully present with customers to leading with warmth, matching energy, and showing genuine curiosity, these simple behaviors can transform everyday interactions into meaningful connections that keep customers coming back.You'll hear practical insights, relatable stories from trade shows and presentations, and a few laughs along the way (including a surprising amount of discussion about jelly beans).Sponsored by: Flower CliqueFlower Clique Prep SchoolReal Life Retail Florist

Get Dr. Vonda's latest insights on strength, bone health, longevity, and aging with power delivered straight to your inbox. Join her free health & longevity newsletter here: https://www.drvondawright.com/resources/aging-longevity   You only build bone during deep sleep, and only if you get enough of a growth hormone spike to make it happen. As someone who has spent her career fighting osteoporosis, I had never connected those dots that clearly before. Morning light, deep sleep, and bone density are part of the same biological chain. That alone is worth the listen. This week, I am joined by Dr. John La Puma, the originator of culinary medicine. After reviewing over 2,200 studies for his new book, Indoor Epidemic, his conclusion is both sobering and actionable: we are spending 93% of our lives indoors, and our biology is paying for it in ways most of us cannot even perceive. Fatigue. Brain fog. Disrupted sleep. Accelerated aging. And we keep reaching for supplements and prescriptions when the answer is often just outside the door. What we cover: - Why 93% of our time indoors is a biological emergency quietly aging us faster from the inside out. - How 10 to 15 minutes of morning light resets your circadian clock and primes your body for deep, restorative sleep. - Why screen light within 30 minutes of bedtime drops melatonin by 20%, no matter what else you did right. - How deep sleep triggers the growth hormone spike your body needs to build bone, making it a frontline tool against osteoporosis. - Why green exercise feels 20% easier and drops cortisol by 21% when done in a place of your choice. - What digital obesity really means and why too many pixels burn out your brain the same way too much sugar burns out your metabolism. - How one hour of gardening a week can lower hemoglobin A1C by 0.5%, roughly equal to a starting dose of metformin. - What the Louisville Green Heart Study found, including a 22% drop in CRP, when greenery came to a community. - Why two to five intentional hours outdoors each week can give you up to five years of health span back.   About Dr. John La Puma: Dr. John La Puma is an academic clinician, trained chef, and organic farmer recognized as the originator of culinary medicine. He runs a certified organic educational farm in Santa Barbara and led the first CME course in the country teaching physicians to use nature as medicine. Indoor Epidemic is his distillation of 2,200 studies into a practical guide for reclaiming your biology. Connect with Dr. John La Puma: Website: https://www.drjohnlapuma.com/ Instagram: https://www.instagram.com/johnlapuma/   Timestamps 00:00 Intro 01:30 Culinary Medicine, Organic Farming and the Origin of a Field 03:30 The Indoor Epidemic: Why 93% Indoors Is a Biological Emergency 07:00 How 10 to 15 Minutes Resets Your Entire Biology 11:00 Screens, Melatonin and the 30-Minute Rule Before Bed 13:30 How Your Brain Cleans Itself During Deep Sleep 17:00 Why Over 50% of Your Genes Run on a Body Clock 20:00 20% Less Effort and a 19% Reduction in Mortality 24:00 Digital Obesity and What Ultra-Processed Time Is Doing to Your Brain 28:00 Indoor Air, Toxins, Carbon Dioxide and the Invisible Cognitive Drain 32:00 Chronic Inflammation, Telomere Shortening and Premature Aging 34:00 Greenery, CRP and Cardiovascular Health 38:30 Gardening, Hemoglobin A1C and the Metformin Comparison 41:00 Deep Sleep and Bone Building 44:30 The Biggest Barrier to Change and Why Knowledge Comes First 46:30 Two to Five Hours Outdoors a Week Can Add Five Years to Your Health Span  

Episode 323: In a world where we can learn anything online, is it still worth leaving your shop to attend a floral conference?After returning from the Great Lakes Floral Expo, Lori shares what truly happens when you step out from behind the counter and show up in person. From unexpected hugs at the booth to meaningful hallway conversations, this episode explores the kind of connection, confidence, and inspiration that simply can't be recreated on a screen.Vonda and Lori talk about the unseen volunteers who make these events possible, the designers learning inside the flower room, and the ripple effect that happens when florists gather with open hearts and open minds. They reflect on the energy shift that takes place over a single weekend and the leadership impact of investing in yourself — and your team.If you've ever wondered whether you have the time or whether it's really worth it, this conversation is your reminder that showing up still matters. When we elevate one another, we elevate the entire industry.Sponsored by: Flower CliqueFlower Clique Prep SchoolReal Life Retail Florist

Get Dr. Vonda's latest insights on strength, bone health, longevity, and aging with power delivered straight to your inbox. Join her free health & longevity newsletter here: https://www.drvondawright.com/resources/aging-longevity Have you ever woken up feeling like a stranger in your own skin, wondering why the body that used to be so predictable now feels like a puzzle you can't quite solve? In this episode, I sit down with PhD nutrition scientist Dr. Emily Prpa to pull back the curtain on the "female gut" and explore why, for far too long, we've been given health advice designed for men while our own unique biology was left in the dark. What we cover: - The Gender Data Gap: Why nutritional advice is often derived from men and how it affects you. - Hormonal Control: How estrogen and progesterone dictate your digestion and heart health. - The Microbiome Shift: What happens to your gut during the transition to menopause. - The Power of Perspective: Viewing menopause as a "renewal" rather than an "abyss." - Early Warning Signs: Identifying fatigue and sleep issues long before hot flashes start. - Body Literacy: Learning to trust your physical instincts over social conditioning. - Midlife Nutrition: Using your microbiome to manage erratic hormonal shifts.   About the Dr. Emily Prpa: Dr. Emily Prpa is a PhD-prepared nutrition scientist and researcher dedicated to cutting through the noise of the wellness industry. She specializes in making complex science culturally relevant and practical, helping women understand the deep interplay between their gut health and their hormones.   Connect with Dr. Emily Prpa: Instagram: https://www.instagram.com/thenutritionreporter/ Website: https://www.dremilyprpa.com/ YouTube: https://www.youtube.com/@DrEmilyPrpa Timestamps (to be adjusted) 00:00 Dr. Emily Prpa on Decoding Science for Women 02:07 The Gender Gap: Why Your Nutrition Advice is Based on Men 03:55 Dealing with Sudden Bloating and Midlife Gut Changes 04:56 How Estrogen and Progesterone Control Your Digestion 06:37 Why Perimenopause Triggers New Digestive Symptoms 07:46 How Menopause Changes Your Gut's Biological Signature 09:40 Lessons from Japan's Empowering View of Menopause 10:36 Identifying Early Signs of Perimenopause You Might Miss 12:14 Overcoming the Medical Gaslighting of Women 13:14 Proactive Strategies to Prevent Midlife Bone Loss 15:12 How Your Gut Bacteria Recycles Estrogen 18:08 Fiber and Polyphenols for a Healthier Midlife Gut 32:15 Why Protein and Muscle Mass are Non-Negotiable Now 45:30 Small Lifestyle Shifts for Long-Term Vitality

Episode 322: What makes you instantly leery of a person or situation - and why does your gut matter more than you think? In this candid and wide-ranging conversation, Vonda, Lori, and Ellie unpack the meaning of being “leery,” from fast-talking salespeople and sketchy orders to AI, customer behavior, and everyday red flags we've all learned to recognize.Inspired by everything from Olympic backstories to Valentine's Day scams, door-to-door sales, restaurant etiquette, and even Mount Everest, this episode explores how lived experience shapes intuition and why being cautious isn't a flaw, it's wisdom.Along the way, they tie it back to floristry and business: trusting your instincts with customers, orders, employees, technology, and relationships, while still staying open-hearted and kind. Plus, a fun rapid-fire game of Leery or Lovely to test your own gut reactions.If you've ever thought, “Something about this doesn't sit right,” this episode reminds you: that feeling exists for a reason.Sponsored by: Flower CliqueFlower Clique Prep SchoolReal Life Retail Florist

Get Dr. Vonda's latest insights on strength, bone health, longevity, and aging with power delivered straight to your inbox. Join her free health & longevity newsletter here: https://www.drvondawright.com/resources/aging-longevity   For years, we've focused on the external markers of health, but I've become increasingly obsessed with the internal landscape, specifically, how the food we eat communicates with our biology. We used to view nutrition as just calories in and calories out, but we now know it's a sophisticated signaling system that dictates our hormones, our mood, and even how we age. If you've felt like you're doing "everything right" but still feel exhausted or out of balance, the missing piece isn't your effort; it's likely the lack of foundational support for your internal "Amazon jungle", your gut microbiome.   In this episode, I sit down with the brilliant Dr. Amy Shah to discuss her new book, Hormone Havoc, and the simple yet profound framework she's developed to help women reclaim their vitality. We explore how moving away from restrictive diets and toward a science-backed "30-30-3" rule can stabilize your hormones, lower systemic inflammation by nearly 20%, and finally give your body the fuel it needs to thrive through perimenopause and beyond.   What we explore: - How the "30-30-3" framework simplifies nutrition for busy women by focusing on protein, fiber, and fermented foods. - Why eating 30 grams of protein in your first meal is a non-negotiable for mental focus and managing midlife cravings. - Why fermented foods like sauerkraut and yogurt act as a "walkie-talkie" to signal your immune system and lower inflammation. - How a daily goal of 30 grams of fiber can lower mortality by up to 10% by feeding your beneficial gut bacteria. - The critical role of the "estrobolome", gut bacteria that specifically regulate how estrogen is processed in your body. - Why modern medicine often overlooks practical nutrition training and why you must be your own advocate. - How simple "hacks" like adding chia seeds or raspberries can rapidly close your daily fiber gap. - What science says about the power of "postbiotics" found in traditional foods like sourdough bread.   About the Dr. Amy Shah: Dr. Amy Shah is a double board-certified medical doctor and nutrition expert who has taken the digital world by storm with her mission to help women feel less "effing tired". Through her clinical work and best-selling books, she bridges the gap between complex medical science and practical, everyday nutrition that fits into the busy lives of modern women.   Connect with Dr. Amy Shah: Instagram: https://www.instagram.com/dramyshah Website: https://amymdwellness.com/   Timestamps (placeholder)   00:00 Intro 05:40 The "criminal" lack of nutrition education in traditional medical training. 07:15 Breaking down the 30-33 Framework: Protein, Fiber, and Fermented Foods. 10:42 The Internal Amazon Jungle: How gut bacteria communicate with your brain. 14:15 Secrets of Longevity: Why the world's oldest woman ate yogurt three times a day. 18:40 Understanding the Estrobolome: The gut-hormone connection you need to know. 21:05 Fiber Hacks: How raspberries and chia seeds can lower your mortality risk. 24:30 The Protein Breakfast Rule: Why 30 grams at your first meal changes your entire day. 35:15 Practical fermented food swaps for those who don't like kimchi. 46:30 Why your best years and your best work are still ahead of you.  

Episode 321: Broken trust doesn't just hurt—it reshapes how we see people, relationships, and ourselves. In this episode, Vonda and Lori talk candidly about betrayal in friendships, mentorships, and the workplace, especially during high-stress seasons like Valentine's Day. They explore why emotional pain mirrors physical pain, how kindness restores psychological safety, and why healing starts with acknowledgment, boundaries, and compassion—for others and for ourselves.Sponsored by: Flower CliqueFlower Clique Prep SchoolReal Life Retail Florist

Get Dr. Vonda's latest insights on strength, bone health, longevity, and aging with power delivered straight to your inbox. Join her free health & longevity newsletter here: https://www.drvondawright.com/resources/aging-longevity   I've spent years focusing on your external mobility, but I've become obsessed with the world living inside you. We used to think of the gut as just a digestion tube; now we know it's a thriving ecosystem and a metabolic pharmacy that dictates your weight, mood, and longevity. If you're doing "everything right" but still struggling with energy, the issue isn't your willpower, it's your microbiome.   In this episode, I sit down with researcher Dr. Karen Corbin to decode the gut's "black box." We're moving beyond basic digestion to explore how fiber triggers the same satiety hormones as modern weight-loss injections. Stop viewing food as mere calories and start seeing it as fuel for your internal garden. It's time to stop fighting your biology and start partnering with your bacteria to design a resilient future from the inside out. What we cover: - How your gut bacteria produce Butyrate, a "magic" compound that heals the gut and lowers inflammation. - The science of how fiber and resistant starch signal your brain to feel full and satisfied. - Why ultra-processed foods are "too easy" for our bodies to digest, leading to metabolic disaster. - Why "industrial milling" is the hidden enemy of metabolic health, turning even "healthy" grains into rapid glucose spikes by making them too easy to digest. - Why your choices at dinner determine your blood sugar response to breakfast the next morning, proving that your microbiome works on a 12-to-24-hour cycle. - Understanding that because every person's "internal garden" is unique, the same "healthy" food can cause a sugar spike in one person while keeping another perfectly stable. - Exploring the deep connection between the health of your microbiome and the energy-producing engines in your cells that drive your vitality.   About Dr Karen Corbin: Dr. Karen Corbin is a PhD researcher and keynote speaker at the forefront of precision nutrition with Advent Health. She has dedicated her career to decoding the "black box" of the microbiome, revealing how our internal pharmacy dictates metabolic health and longevity.   Connect with Dr Karen Corbin: LinkedIn: linkedin.com/in/karen-corbin-phd-rd-75229111 Website: https://www.geeksthatspeak.com/ Timestamps 00:00 Intro 01:46 Meet Your Microbes: The Colon as a Metabolism 'Show' 05:58 How the Microbiome 'Talks' to You: SCFAs, Bloodstream & the Vagus Nerve 09:28 Feed the Good Guys: Fiber, Mucus Barrier & 'Leaky Gut' Explained 14:23 Aging, Exercise, Antibiotics & Hormones: What Changes in Perimenopause 18:27 Prebiotics vs Probiotics vs Synbiotics: Yogurt, Capsules & What Actually Helps 22:24 Can You Test Your Microbiome? The Limits of Diagnostics & Expensive Probiotics 27:29 Diet Can Remodel Your Gut: The 4 Research-Backed Levers 32:12 Does Food Order Matter? + CGM Lessons on Carbs, Protein, and Spikes 35:48 Practical Breakfast Upgrades: Oats, Flax, Nuts, and Easy Wins 37:00 Calories Aren't One-Size-Fits-All: Microbes, Absorption, and Weight Differences  

Episode 320: Valentine's Day brings out fascinating human behavior. In this episode, Vonda and Lori unpack bizarre psychology facts, from confidence bias and mood-based judgments to decision-making under stress - and how understanding them can elevate customer service, communication, and sales during the busiest floral season of the year.Sponsored by: Flower CliqueFlower Clique Prep SchoolReal Life Retail Florist

Get Dr. Vonda's latest insights on strength, bone health, longevity, and aging with power delivered straight to your inbox. Join her free health & longevity newsletter here: https://www.drvondawright.com/resources/aging-longevity   Through decades of caring for women as an orthopedic sports surgeon, I've seen how many health challenges go unspoken. Body odor, vaginal health, and the shame and silence around them are not small issues. They affect confidence, relationships, and how women move through the world.   In this conversation, Shannon and I explore how a simple clinical observation became a breakthrough in understanding how odor works on the body. We discuss why women were taught to mask symptoms instead of understanding their source and how deeply stigma has shaped the way they experience their own bodies.   Shannon shares her journey from clinical practice to building products based on physiology rather than marketing myths. We also talk about the power of listening without judgment and giving women the language, knowledge, and permission to understand their bodies without embarrassment.   What we cover: - How Shannon's clinical practice revealed a hidden but widespread problem for women - Why odor is a bacterial issue, not a hygiene failure - The difference between masking symptoms and addressing root causes - How shame has shaped women's health messaging for decades - Why the vulva, skin folds, and external body deserve the same scientific attention - What it takes to challenge medical dogma as a woman physician - The leap from medicine to entrepreneurship and the resistance along the way - Building products that respect women's intelligence and lived experience - Why listening to patients changes everything - How confidence, dignity, and health are deeply connected About Shannon Klingman: Dr Shannon Klingman is an OB-GYN, innovator, and founder of Lume. She brings a rare blend of clinical insight, scientific rigor, and fearless honesty to women's health. Her work has helped millions of women better understand their bodies, free from shame, misinformation, or outdated advice.   Connect with Shannon Klingman: Website: https://lumedeodorant.com/ Instagram: https://www.instagram.com/shannon_klingman_md TikTok: https://www.tiktok.com/@shannon.klingman.md   Timestamps   00:00 Intro 02:27 The Birth of Lume: A Revolutionary Idea 05:42 Developing the Product 08:12 Facing Skepticism and Rejection 10:53 Breaking Through with Marketing 17:40 Scaling and Team Building 25:11 Balancing Family and Business 28:56 The Reality of Entrepreneurial Success 31:12 Personal Health and Lifestyle Changes 35:22 Breast Cancer Diagnosis and Recovery 45:06 Future Aspirations and Reflections  

Episode 319: Kindness is a free investment with the highest returns — so why don't more florists treat it that way? Inspired by Warren Buffett's philosophy, Vonda and Lori dive into how small acts of kindness can transform your customer service, team culture, and productivity. With real-life stories and science-backed insights, this episode will change how you think about what it takes to build lasting loyalty.Sponsored by: Flower CliqueFlower Clique Prep SchoolReal Life Retail Florist

Get Dr. Vonda's latest insights on strength, bone health, longevity, and aging with power delivered straight to your inbox. Join her free health & longevity newsletter here: https://www.drvondawright.com/resources/aging-longevity Today I want to talk with you about how women age, and why so many of us feel surprised by what happens to our bodies in midlife.   This is not an episode about chasing youth or fearing wrinkles. It is about understanding why women are not taught how longevity really works in our bodies, and why the years leading up to menopause matter far more than we were ever told. I have learned, through decades of caring for women as an orthopedic sports surgeon, that we are not simply smaller versions of men. Our biology has often been overlooked in longevity research, even though estrogen quietly influences nearly every system that determines how strong, mobile, and independent we remain as we age. I want you to know this. Aging is not something that happens to you. It is something you can shape. With the right information, a few consistent habits, and a deeper understanding of your own body, you can build strength and resilience that carry you forward for decades.   If you have ever felt like your body changed without warning, like the advice that once worked no longer does, or like aging has been framed as something to fear, this episode is for you. My hope is that this conversation leaves you feeling informed, supported, and empowered to age with strength, clarity, and confidence.   Timestamps 00:00 Introduction to Female Longevity 02:06 The Unique Aging Process of Women 03:19 Critical Data Points on Female Longevity 07:08 10 Essential Principles of Female Longevity 07:56 The Critical Decade: 35-45 09:27 The Role of Estrogen in Longevity 11:27 Body Composition Changes in Midlife 12:45 Mitochondria and Female Energy 13:49 Muscle Strength and Longevity 14:55 Cardiovascular Fitness and Lifespan 15:36 Brain Health and Estrogen 16:37 Inflammation and Aging 17:56 Modifying Biological Age 19:42 Conclusion: Designing an Unbreakable Future  

Get Dr. Vonda's latest insights on strength, bone health, longevity, and aging with power delivered straight to your inbox. Join her free health & longevity newsletter here: https://www.drvondawright.com/resources/aging-longevity There's a moment many women reach in midlife where things don't feel wrong but they don't feel right either. Digestion changes. Bloating appears out of nowhere. Sleep feels lighter. Inflammation lingers. And no one ever told us these systems might all be connected. I sat down with Cynthia Thurlow, a nurse practitioner and intermittent fasting expert, to talk about a topic that is still vastly underexplored in women's health: the gut microbiome during perimenopause and menopause.   So many women are told their digestive symptoms, inflammation, mood changes, or recurrent infections are just "part of aging." What Cynthia makes clear is that these experiences are deeply rooted in physiology and that when we understand what's happening, we're no longer powerless. This conversation matters because it replaces dismissal with clarity and fear with context. We examine how this topic shows up in daily life: - Why declining estrogen affects gut barrier integrity, immune response, and inflammation - How "leaky gut" can contribute to bone loss, autoimmune risk, and metabolic changes - The connection between gut health, mood, anxiety, and neurotransmitter signaling - Why fiber and short-chain fatty acids become more important in perimenopause and menopause - How fermented foods can support microbiome diversity and recovery after stress, illness, or antibiotics - The gut–vaginal microbiome connection and why improving one can support the other - How chronic stress and unprocessed trauma can accelerate hormonal aging and menopause timing   About Cynthia Thurlow: Cynthia Thurlow, NP is a nurse practitioner, intermittent fasting expert, and educator specializing in women's health, hormones, and longevity. Her work bridges functional and conventional medicine, with a focus on helping women understand the physiological changes of perimenopause and menopause through a science-based, compassionate lens.  

Episode 317: Valentine's Day is the busiest and most important holiday of the year for florists, and preparation makes all the difference. Vonda and Lori walk you through a full Valentine's Day staff meeting, just as they would with their own teams.From customer service reminders and sales scripts to design productivity, cooler strategy, delivery expectations, and social media ideas, this episode is packed with practical guidance you can use immediately. They cover pricing confidence, upselling with integrity, managing stress, supporting your teammates, and creating a positive, organized environment—even when things get hectic.Whether you're a designer, sales associate, delivery driver, or owner, this episode is designed to motivate, align your team, and help you approach Valentine's Day with confidence, clarity, and a little fun.You've got this—now let's go sell some flowers. 2026 Valentine's Day Staff Meeting Sponsored by: Flower CliqueFlower Clique Prep SchoolReal Life Retail Florist

Get Dr. Vonda's latest insights on strength, bone health, longevity, and aging with power delivered straight to your inbox. Join her free health & longevity newsletter here: https://www.drvondawright.com/resources/aging-longevity   There's a quiet shift many women notice in midlife that rarely gets talked about in the doctor's office, changes in their mouth. Gums that feel more sensitive. Teeth that suddenly seem fragile. Dryness, inflammation, or dental issues that appear despite "doing everything right." I sat down with Dr. Carlos Melendez, a general dentist and practice owner, to talk about what really happens to oral health during perimenopause and menopause, and why women are so often left without explanation when changes begin. Women are frequently told that dental issues are about hygiene alone, or that worsening gum or tooth problems are just "bad luck." This conversation matters because it reframes oral health as part of whole-body health. When women understand the hormonal and physiological drivers behind these changes, they're empowered to protect not just their smiles, but their overall health as they age.   We examine how this topic shows up in daily life: - How hormonal shifts in menopause affect gum tissue, bone, and oral inflammation - Why dry mouth becomes more common and why it matters for tooth and gum health - The connection between estrogen loss, bone density, and jawbone health - How chronic inflammation in the mouth can impact whole-body health - Why routine dental changes in midlife deserve deeper evaluation, not dismissal - How preventive dental care needs to evolve during perimenopause and menopause - Why collaboration between medical and dental care is essential for aging well About Dr. Carlos Melendez: Dr. Carlos Melendez is a general dentist and practice owner with extensive experience caring for adult patients across all life stages. His work focuses on preventive care, patient education, and understanding how systemic health directly impacts oral health, especially in midlife and beyond. Connect with Dr. Carlos Melendez: Website: https://www.nonasmiles.com/ LinkedIn: https://www.linkedin.com/in/carlos-melendez-473523178/ Timestamps (will update once final draft is available) 00:00:00 Intro 00:01:30 Why Dental Health Changes in Midlife 00:05:10 Hormones, Gums, and Oral Inflammation 00:09:40 Estrogen Loss and Jawbone Health 00:14:20 Dry Mouth, Saliva, and Tooth Protection 00:18:30 Gum Disease and Systemic Inflammation 00:24:10 Preventive Dental Care During Menopause 00:29:40 What Dentists Wish Women Knew About Menopause 00:35:20 Advocating for Your Oral Health 00:41:10 Practical Tips for Maintaining Oral Health 00:47:21 Sleep Apnea: Diagnosis and Treatment  

Episode 316: In this episode, Lori and Vonda flip their 2025 Bingo Cards and reflect on what actually got done, what didn't, and why that matters.From surprise home projects and travel wins to the realities of burnout, distraction, and the importance of being “bored,” the conversation turns thoughtful, honest, and relatable. They also look at Flower Clique's business goals, where progress was made, and where clarity and systems still need work.The episode wraps with a little industry “water cooler” talk—what conferences are coming up, where the team will be teaching and learning, and why getting out of your shop and into the room still matters.A candid conversation about intention, reflection, growth, and giving yourself permission to adjust—without guilt.Sponsored by: Flower CliqueFlower Clique Prep SchoolReal Life Retail Florist

Get Dr. Vonda's latest insights on strength, bone health, longevity, and aging with power delivered straight to your inbox. Join her free health & longevity newsletter here: https://www.drvondawright.com/resources/aging-longevity This is a conversation many women don't realize they need until something starts to feel off. I sat down with Dr. Sara Reardon, a pelvic floor physical therapist known as The Vagina Whisperer, to talk about a part of women's health that quietly affects how we move, train, recover, and age. It is rarely discussed until symptoms begin to interfere with daily life. We explore the life stages when pelvic health is most vulnerable, including pregnancy, postpartum recovery, athletic training, and menopause, times when women are often told to accept changes without explanation. Sara offers clarity on how the pelvic floor adapts through these transitions and how early, thoughtful support can make a real difference. This episode provides perspective, reassurance, and a path forward to better understand your body, helping you move more confidently through every stage of life. We examine how pelvic floor health shows up in daily life: - How leaking, pain, and pressure reflect coordination issues rather than personal failure - Why athletes and active women experience pelvic floor symptoms more often than expected - How breathing patterns and pressure management affect strength, stability, and comfort - What pregnancy and postpartum recovery actually demand from the pelvic floor - How menopause changes tissue health, sensation, and support - Why pelvic floor care influences longevity, mobility, and confidence as we age About Dr. Sara Reardon: Sara Reardon, PT, DPT, also known as The Vagina Whisperer, is a board-certified pelvic floor physical therapist and leading voice in women's pelvic health. With over a decade of clinical experience, she helps women better understand their bodies and address pelvic floor issues across pregnancy, postpartum, athletics, and midlife.

Episode 315:  In this special anniversary episode, Vonda, Lori, Ellie, and Kami gather to celebrate six years of Business & Pleasure of Flowers. They share heartfelt (and hilarious) holiday stories, reflect on how “Amplify” shaped the past year—including the tariff pivot—and brainstorm what Flower Clique's Word of the Year for 2026 should be. The episode wraps with proud, goosebump moments: member wins, community connections, and the impact that keeps the team energized for what's next.Sponsored by: Flower CliqueFlower Clique Prep SchoolReal Life Retail Florist

Today's conversation is one I believe every woman deserves to hear - regardless of age, stage, or current health status. I sat down with Meghan Rabbitt, an award-winning health journalist and the author of The New Rules for Women's Health, to talk about something many of us feel but rarely name clearly: modern medicine was not designed with women in mind - especially across midlife. This isn't about blame. And it isn't about distrust of doctors. It's about understanding the system we are navigating, and learning how to advocate for ourselves within it.   Meghan brings a rare perspective to this conversation. She has spent years interviewing hundreds of clinicians and researchers across women's health, brain health, heart disease, menopause, autoimmune conditions, and longevity. What she uncovered is both sobering and empowering: women have been left out of research, diagnostics, and treatment models for decades, but knowledge changes outcomes.   In this episode, we talk about why women must become active participants in their own healthcare, not passive recipients. We explore what it means to be the "CEO of your health" - tracking symptoms, preparing for appointments, understanding your body, and engaging in true shared decision-making with your clinicians.   We also walk through the body systems where these gaps show up most clearly: - Why women represent the majority of Alzheimer's cases—and what midlife has to do with brain health - Why heart disease remains the leading cause of death in women, yet awareness is declining - How menopause is a neurological transition, not just a hormonal one - Why autoimmune disease disproportionately affects women—and why answers are still lagging - How gut health, bone health, hormones, and the brain are deeply interconnected Perhaps most importantly, we talk about midlife not as a period of decline, but as a window of opportunity. The choices we make in our 40s and 50s - how we train, eat, sleep, manage stress, and engage with our doctors - have profound implications for how we age. This conversation is also about compassion. About pain being dismissed. About women apologizing for symptoms. About loneliness in midlife, and how simply being listened to can be transformative. Meghan shares how writing this book changed her own health: from strength training and prioritizing protein and fiber, to rethinking alcohol, to having more informed conversations about hormone therapy. Not perfection - just intention. If you've ever felt unheard in a medical setting, unsure whether something was "normal," or overwhelmed by conflicting advice, this episode is for you. This is not about doing everything. It's about knowing enough to ask better questions. And that changes everything. Timestamp: Intro (00:00:00) How One Question Changed Everything (00:01:28) The Problem No One Likes to Admit (00:03:58) What Happens When Women Stop Waiting for Permission (00:09:30) The Rules Women Are Expected to Follow (But Shouldn't) (00:18:37) The Real Reason Change Is So Hard (00:24:44) Habits That Changes More Than Your Body (00:29:53) The Risk Women Rarely Worry About But Should (00:32:08) What Your Body Is Trying to Tell You (00:39:42) When the Body Turns Against Itself (00:42:49) Why Information Changes Everything (00:45:40) The Moment Everything Became Personal (00:50:40)

Episode 314: Ellie's back as the resident trend predictor, and this episode is all about what's coming next for 2026, before your customers start asking for it. Lori, Vonda, and Ellie dig into Pinterest Predicts 2026 (yes, the data-driven one) and compare it to floral-industry trend insights, pulling out what actually matters for florists and flower shop owners. From the internet's strong opinions on the “color of the year,” to cool blue taking over everything, to vintage details making a comeback, to scent-stacking, playful candy-colored ideas, and even the surprise “cabbage” moment - this one is packed with inspiration you can translate into real designs and real marketing. The big takeaway: you don't have to chase every trend, just pick a few, use them strategically, and stay one step ahead.Pinterest Predicts™: Top Trends for 2026Sponsored by: Flower CliqueFlower Clique Prep SchoolReal Life Retail Florist

In this episode of Hot For Your Health, Dr. Vonda Wright sits down with Dr. Mariza Snyder, a functional practitioner and bestselling author known for translating complex hormone science into actionable, empowering care for women. Together, they explore what's actually happening in a woman's body during perimenopause and midlife—and why so many symptoms are misunderstood, dismissed, or normalized when they shouldn't be. Dr. Snyder breaks down the hormone–brain–metabolism connection, explaining how blood sugar dysregulation, chronic stress, and neuroinflammation contribute to fatigue, brain fog, mood changes, migraines, and stubborn weight gain. The conversation reframes hormone health as a systems issue—not just estrogen levels—and highlights the role of daily habits, nervous system regulation, nutrition, movement, and circadian rhythms in restoring balance. They also discuss why women need better education, better data, and better advocacy during this transition. This episode offers a grounded, science-backed roadmap for understanding midlife hormones—not as a decline, but as a powerful opportunity to recalibrate, reclaim energy, and build long-term resilience and health. ••• Connect with Dr. Mariza Snyder: Website: https://drmariza.com/ Instagram: https://www.instagram.com/drmariza/ Facebook: https://www.facebook.com/drmarizasnyder YouTube: https://www.youtube.com/user/drmarizasnyder ••• Make sure to follow Dr. Vonda Wright: Instagram: @drvondawright Youtube: https://www.youtube.com/@vondawright Tiktok: https://www.tiktok.com/@drvondawright LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374 Website: http://www.DrVondaWright.com   Dr Vonda's Unbreakable Bone Health provides bone density and quality support by using ingredients that have over 30 years of clinical research, patented and are directly linked to increasing bone strength, bone density, and improving the health and integrity of the bone. Unbreakable: https://shop.drvondawright.com/ ••• If you enjoyed this episode, Subscribe to "HOT For Your Health" for more inspiring episodes. Apple Podcast: https://podcasts.apple.com/us/podcast/hot-for-your-health/id1055206993 Spotify: https://open.spotify.com/show/1Q2Al27D79jCLAyzp4hKBv?si=b62b374994884eed We'd love to hear your thoughts on this episode! Share your comments or join the discussion on social media using #HotForYourHealthPodcast.  

Episode 313: It's almost Christmas, the packages are at the mercy of FedEx and UPS, and Lori's dad is calling two days before the holiday wondering if he should buy gifts for all the grandkids. In other words, peak season energy.In this episode, Lori brings a list she found called “10 signs you're mentally strong (but may not realize it)” and the conversation turns into a surprisingly relatable look at mental toughness, what it really means, how it changes with age, and why it matters so much when you're running a flower shop. From cutting off toxic customers, to forgiving without reconnecting, to saying no without guilt, to not overreacting to one bad review, Lori and Vonda connect real-life growth to real-life business ownership. They also talk about healing privately, staying focused instead of posting everything, and learning to use silence as a strategy—especially in the rare quiet moments between seasons.Sponsored by: Flower CliqueFlower Clique Prep SchoolReal Life Retail Florist

Episode 312: Lori and Vonda lean into the chaos of the holiday season and tackle a topic every florist can relate to, what your customer service voice needs to say vs. what you wish you could say.From last-minute delivery requests to “I don't care, you decide” customers who definitely care, they share laugh-out-loud moments from the flower shop—and the thoughts that stay safely inside our heads. Along the way, they talk through simple, real-world ways to handle busy holiday calls with confidence, warmth, and leadership, even when you're tired and running on caffeine.This episode is equal parts humor and helpful reminders about setting expectations, offering clear options, staying upbeat on the phone, and finding small ways to create memorable moments for your customers—especially during the busiest time of year.If you've ever hung up the phone and thought, “If only I could say what I was really thinking,” this one's for you.Sponsored by: Flower CliqueFlower Clique Prep SchoolReal Life Retail Florist

Bone health is something most of us don't think about until much later in life, but the reality is that the foundation for strong, healthy bones is built decades earlier – and what we do in our 20s, 30s and 40s can make all the difference to our health and strength in later years. Today, I'm delighted to welcome Dr Vonda Wright. Vonda is an orthopaedic surgeon and internationally recognised authority on active ageing and mobility. She believes that with mobility, smart nutrition and building relationships, we can harness our own power to control 70% of our health and ageing. Vonda specialises in sports medicine and is one of only a few female orthopaedic surgeons in the United States. She currently serves as the inaugural Chief of Sports Medicine for the Northside Hospital Orthopaedic Institute and is the founding director of the Performance and Research Initiative for Masters Athletes (PRIMA). She is also the author of several books, including her latest, Unbreakable: A Woman's Guide to Ageing With Power, combines cutting-edge science with practical tools to help us protect our bones and our future health. In this fantastic conversation, we discuss: Why osteoporosis isn't just a disease of old age, but one that begins much earlier in life, often decades before the first fracture. The idea of the “critical decade” – why our mid-30s to mid-40s are such a pivotal window for building bone strength, especially for women approaching menopause. The key lifestyle factors that influence bone density, from nutrition and protein intake to resistance training and impact exercise, and why it's never too late to start. How scans such as DEXA and REMS can give a clearer picture of bone quality and help us take action before problems arise. The cultural and societal pressures that shape women's health behaviours, and how these can sometimes work against long-term bone resilience. Simple, practical strategies for protecting your bones at every stage of life, supporting independence, mobility and confidence as we age. Vonda also shares her vision of ageing with strength, independence and vitality, and why she believes we can all take proactive steps to remain “unbreakable”. As Vonda explains, we have more control over our bone health than we might realise - and that knowledge should feel both comforting and empowering. Caring for our bones is really about caring for our future selves. By taking simple, consistent steps today, we can build the strength and confidence to live the way we want for years to come. I hope you enjoy listening. Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts https://apple.co/feelbetterlivemore. For other podcast platforms go to https://fblm.supercast.com.   Thanks to our sponsors: https://www.betterhelp.com/livemore https://www.vivobarefoot.com/livemore https://join.whoop.com/livemore   Show notes https://drchatterjee.com/588   DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.