Podcast appearances and mentions of vonda wright

Today we're talking about muscle mass. For many people, losing weight is the ultimate health goal. However, focusing solely on lowering the number on the scale often means overlooking something crucial: muscle mass. We know that increasing muscle makes us stronger, but it also plays a surprising role in metabolism and helps keep unwanted fat at bay. Dr. Vonda Wright joins me to explain why improving your body composition may be the smarter goal for lifelong health.

This conversation is for you if you're struggling with weight loss in midlife. Our most popular episode ever featured Dr. Stacy Sims today we're talking to one of her fitness and nutrition collaborators.Hailey Babcock is a fitness and nutrition coach whose programs are built in collaboration with Dr. Stacy Sims and Dr. Vonda Wright, two of the leading experts in women's exercise science. In this episode, we cover the most effective ways to lose fat and gain muscle in midlife.You'll learn:How Hailey and Dr. Stacy Sims built fitness programs for midlife women looking to lose fat and gain muscleWhy you need to lift heavy and how to do it safelyWhat kind of cardio is actually best for fat lossThe role of HIIT and SIT training, and why recovery matters just as much as the workoutHow much muscle you can realistically expect to gainWhy stressful seasons of life (divorce, caring for aging parents, stressful teens) are not the time to chase weight lossWhy a structured training program beats random YouTube workoutsWhat to focus on if you have zero time to work out (stairs over elevators, walking after meals, more movement throughout your day)The real role of nutrition in fat lossWhy strength training is non-negotiable if you're trying to lose weightConnect with Hailey Babcock:Instagram: https://www.instagram.com/haileyhappensfitness/Facebook: https://www.facebook.com/haileyhappensfitness/TikTok: https://www.tiktok.com/@haileyhappensfitnessYouTube: https://www.youtube.com/@haileyhappensfitnessWebsite: https://www.haileyhappensfitness.com/Thank you for listening! Please FOLLOW the show on Apple Podcasts and Spotify!SUBSCRIBE on YouTube: https://www.youtube.com/@functionalmomspodcast/Shop the Functional Moms Podcast Supplement Store  25% OFF top quality brands:https://us.fullscript.com/welcome/functional-momsNOT MEDICAL ADVICE, ALWAYS CHECK WITH YOUR MEDICAL PROVIDER.#WeightLossAfter40 #StrengthTraining #BuildMuscle #BurnFat #WomenOver40 #MenopauseFitness #Perimenopause #FitnessForWomen #HealthyAging #Metabolism #FatLoss #MuscleGain #WorkoutTips #Functionalmomspodcast #HaileyBabcock 

This week's guest, renowned midlife trainer Hailey Babcock, wants you to know one thing: No one is crushing it 100%. Not the celebrities or big names she trains; not the tens of thousands of women she works with, and certainly not herself. Hailey is currently going through it with brain fog, joint pain, 2 a.m. wake ups, migraines, MIA libido, raw emotions, and low motivation and mojo. That's before you layer on the stress of running a business and parenting three kids. We dig into how she's navigating her onslaught of symptoms while she keeps showing up for herself and her clients; why being “fit for your life” matters more than chasing perfection, and how building a strong body matters when life gets messy.Hailey Babcock is the founder of Hailey Happens Fitness, an online fitness and nutrition brand dedicated to empowering women over 35 to feel strong, confident, and energized through every stage of midlife. A former gymnast, runner, and triathlete, Hailey has been a certified classical Pilates instructor for over 20 years and holds multiple certifications including TRX, kettlebell, barbell, foundational training, and ACE Certified Personal Trainer. Drawing on more than two decades in the fitness industry, she has guided over 50,000 women through online programs focused on fat loss, strength training, and sustainable nutrition, with a special mission to convert women in their 40s and beyond to the miracle of strength training. Committed to evidence-based practice, Hailey collaborates with renowned experts like Dr. Vonda Wright and Dr. Stacy Sims to ensure her methods reflect the latest in women's health and aging science, helping women from all walks of life—high-profile leaders to everyday midlife women—find more health, happiness, and resilience through smart, supportive, science-backed fitness and nutrition strategies. You can learn more about Hailey and her work at haileyhappensfitness.comWatch on YouTubeJoin us at Feisty Fest September 18-20, 2026: https://feisty.co/events/feisty-fest/Sign up for our FREE Feisty 40+ newsletter: https://feisty.co/feisty-40/Learn More about our 2026 Feisty Events, including Bike Camps and Cycling Trips: https://feisty.co/events/Follow Us on Instagram:Feisty Menopause: @feistymenopauseHit Play Not Pause Facebook Group: https://www.facebook.com/groups/807943973376099Support our Partners:Midi Health: You Deserve to Feel Great. Book your virtual visit today at https://www.joinmidi.com/Previnex: Get 20% off your order with code FEISTYBRAIN at https://www.previnex.com/ Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdrCozy Earth: Use Code HITPLAY at https://cozyearth.com/ for up to 20% off

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 sit down with Dr. Doris Day, board-certified dermatologist and clinical associate professor at NYU, to explore what perimenopause and menopause are really doing to your skin and what you can do about it from the inside out.   What We Explore:   - Why skin is the first organ to feel estrogen loss, sometimes years before other symptoms appear. - How collagen collapse accelerates around menopause, with up to 30% lost in the first five years. - Why facial bone resorption changes your orbital structure and jawline as you age. - How simple facial posture exercises can preserve muscle tone without surgery. - Why sugar and alcohol accelerate skin aging and how diet supports skin from the inside out. - What hydrolyzed collagen supplements actually do in the body. - How hormone therapy, retinoids, and topicals work together as a nighttime protocol. - Why deep sleep and REM are among the most underrated factors in how your skin heals.   About Dr. Doris Day: Dr. Doris Day, MD, is a board-certified dermatologist specializing in cosmetic and longevity dermatology. She is a Clinical Professor of Dermatology at NYU Langone Health, where she has been recognized with the Award for Dedication and Excellence in the Teaching of Dermatology. Her leadership in aesthetic dermatology has earned her the AAD Presidential Citation and the American Skin Association Award for leadership in dermatology.   Connect with Dr. Doris Day: Website: https://dorisdaymd.com/ Instagram: https://www.instagram.com/drdorisday/ LinkedIn: https://www.linkedin.com/in/drdorisday YouTube: https://www.youtube.com/c/DorisDayMDCosmeticDermatology Timestamps   Intro (00:00) Why Skin Is Your Most Important Organ (01:46) Skin Loses Estrogen Before Your Brain Does (05:21) How to Stop 30% Collagen Loss After Menopause (07:10) Why Your Face Sinks: The Bone Changes Explained (09:34) Stop Chasing Your 20s Face (11:25) The Ear-Lift Trick That Replaces Forehead Botox (17:00) What Hyaluronic Acid Actually Does (And What It Can't) (22:24) Why One Treatment Will Never Be Enough (26:01) Sugar Is Poison for Your Skin, Here's the Fix (28:33) The mTOR Switch Making Your Skin Age Faster (36:23) The 3 Ingredients Every Woman Over 45 Needs (44:07) The Sleep Metric That's Aging Your Face (47:35) What Women Who Age Powerfully All Have in Common (49:38)  

 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 women don't think about their bones until something breaks. But by the time your doctor orders a bone density scan, you may have already lost 20% of your bone density - silently, without a single symptom. The window to change your bone health trajectory isn't 65. It's now. In this video, I'm walking you through the 8 Pillars of Building Better Bone - the exact research-based framework I use with my patients to get in front of bone loss before it becomes a crisis. Whether you're 40, 45, or staring down 50, there is still time to move the needle. But that window is closing faster than you think. Your bones are not a static structure. They are a dynamic, ever-remodeling system, and what you do today will determine how you age for the next 40 years. Are you ready to build them like they matter?   Women's Health Conversations 2026  Three days of world-class speakers, wellness activations, and 1,000+ women choosing themselves. Join us this November.   Grab your spot: https://theunbreakablelifestyle.com/whc-2026  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

According to Dr. Vonda Wright, almost everything we believe about aging and muscle loss is wrong. The research that told you to expect decline was built on populations where 70 percent of participants barely moved. Which means the trajectory most of us are bracing for is not biology. It is behavior. You do not have to be a statistic.Dr. Vonda Wright is an orthopedic surgeon, researcher, and the founder of PRIMA, the Performance and Research Initiative for Masters Athletes at the University of Pittsburgh. She has spent her career studying what happens to the body when people stay active, not what happens when they don't. Her book, Unbreakable: A Woman's Guide to Aging with Power, distills what that research actually shows about muscle, bone, hormones, and aging in midlife.What you will explore in this conversation:The three MRI images that upended what we thought we knew about aging muscle, a visual comparison between a sedentary 74-year-old, an active 70-year-old, and a 40-year-old, that has become widely shared because of what it shows about what is actually possible.Menalescence, Dr. Wright's term for the hormonal, physiological, psychological, and social upheaval of perimenopause and menopause, and why naming it the way we named adolescence changes how women advocate for themselves in the doctor's office.The musculoskeletal syndrome of menopause, a connection between estrogen loss and total-body joint pain that has been documented in medical literature since 1925, is still not taught in most medical schools.The critical decade from 35 to 45, why this window is the highest-leverage moment for building the physical body you will have for the rest of your life, and exactly what to do if you are past it.Why lifting heavy is not optional for women in midlife, and what four reps, four sets actually does for strength and power that lighter lifting cannot.How much protein you actually need, why the math most people do is probably too low, and the leucine argument for animal protein.If you have been told that your MRI findings, your arthritis, your bulging disc, or your bone density numbers mean you cannot or should not lift, this conversation is for you.You can find Vonda at: Website | Instagram | Episode TranscriptNext week, I am sitting down with Sari Botton to talk about why the life you keep putting off might be the most honest thing about you — and what it actually takes to stop waiting for permission to live it. Be sure to follow Good Life Project wherever you get your podcasts, so you don't miss it. Check out our offerings & partners: Join My New Writing Project: Awake at the WheelVisit Our Sponsor Page For Great Resources & Discount Codes Hosted on Acast. See acast.com/privacy for more information.

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&   In this episode, I sit down with Dr. Iris Nafshi, a researcher, triathlete, and leadership expert who spent years studying what she calls the "IronMoms," to unpack the interplay between athletic grit and maternal guilt. We dig into what her PhD research actually found, why women disappear from themselves for decades only to rediscover who they are in midlife, and how the way we define our identity versus our role shapes everything from our fitness journey to how we age.   What we explore:   - How Dr. Nafshi's 30 years of putting herself last became the catalyst for her research on maternal guilt. - What the "third shift" is and why athletic moms carry a burden that does not exist in research on fathers. - What the SHERO framework is and how it builds a trainable mindset for aging with power. - Why consistency over intensity is the most practical shift for women who struggle to show up for themselves. - How an Ironman race strategy for staying present applies to managing anxiety and mom guilt in everyday life.   About Dr. Iris Nafshi: Iris Nafshi, PhD, is a leadership development consultant, researcher, and endurance athlete. As the former Global Head of Leadership & Management Development at Microsoft and founder of LeadIN Consulting, she brings over two decades of experience developing leaders across global organizations.   Connect with Dr. Iris Nafshi: Instagram: https://www.instagram.com/iris_strongcore/ LinkedIn: https://www.linkedin.com/in/irisnafshi YouTube: https://www.youtube.com/playlist?list=PL04YgedWPYBJotZxo-VuWwY8zco9l2Ojw Follow Strong Core Podcast and leave a review if this episode resonated with you: https://www.buzzsprout.com/2595413 Find the show on Instagram for more on what it takes to keep becoming yourself: https://www.instagram.com/strongcorepod/   Timestamps Intro (00:00) How a Triathlon Dream Became a Research Mission (01:13) Disappearing From Yourself for Decades (05:38) Why Athletic Moms Carry What Fathers Never Have To (10:01) What 350 IronMoms Revealed (14:03) Consistency Over Intensity (18:25) Debunking Assumptions About Guilt and Work (21:34) Why Midlife Women Feel Invisible and How to Reclaim Yourself (28:36) The SHERO Framework: Building Trainable Mindset Skills After 45 (34:49) Can You Harness Mom Guilt? (40:31) The Ironman Memory Strategy for Everyday Life (44:08) What Women Who Age Powerfully Do (47:22)   Women's Health Conversations 2026  Three days of world-class speakers, wellness activations, and 1,000+ women choosing themselves. Join us this November.   Grab your spot: https://theunbreakablelifestyle.com/whc-2026 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  

Four chemicals, produced by your brain, serve as a master switch for nearly everything you think, do, and feel. In no small way, they also control our lives. But, all too often, instead of harnessing them to fuel amazing experiences and outcomes, we are controlled by them. Today, we learn how to take back control and harness them for good.Our guide is TJ Power, lead neuroscientist at the DOSE Lab and the author of The DOSE Effect. His research investigates how modern sedentary, digitally saturated lifestyles are reshaping the brain chemicals that govern how we feel, connect, focus, and recover from stress. He has delivered live experiences to over 75,000 people at institutions including Oxford University, Amazon, and the NHS.His DOSE framework centers on four chemicals: Dopamine, Oxytocin, Serotonin, and Endorphins. These chemicals evolved over hundreds of thousands of years for a very different experience of life. One with more movement, more connection, more sunlight, more sustained effort, and far less of what TJ calls dopamine land, the scroll-and-reward loop that phones have engineered into our days.In this conversation, you will explore:Why dopamine is not the reward chemical you were taught it was, and why the phone has hijacked the system that was supposed to motivate youThe difference between dopamine and oxytocin, and why TJ believes we are pursuing the wrong chemical as a speciesHow 90% of your serotonin is manufactured in your gut, and what ultra-processed food is actually doing to your moodWhy stress evolved to be released through physical movement, and why sitting still with your problems makes them worseThe 20 free behaviors from The DOSE Effect that recalibrate all four chemicals without cost, pills, or a major life overhaulIf you have been wondering why certain things that used to feel easy now feel effortful, this conversation gives you a biological explanation and a practical path forward.You can find Tj at: Website | Instagram | Episode TranscriptNext week, we are sitting down with Dr. Vonda Wright to talk about why most of what you have been told about aging is actually data about people who did nothing. The decline curve, it turns out, is negotiable, and ages 35 to 45 are the highest-leverage window. But she also makes the case that the door never closes. Be sure to follow Good Life Project wherever you get your podcasts so you don't miss it.Check out our offerings & partners: Join My New Writing Project: Awake at the WheelVisit Our Sponsor Page For Great Resources & Discount Codes Hosted on Acast. See acast.com/privacy for more information.

I've brought together some of my best conversations on menopause and perimenopause with Dr. Jessica Shepard, Dr. Vonda Wright, and my wife Sage.  Covering why your "normal" labs miss it, how a frozen shoulder can signal hormone changes, and the truth about hormone therapy. If you're navigating midlife, this video is for you. CLICK HERE TO BECOME GARY'S VIP!: https://bit.ly/4ai0Xwg Connect with Dr. Jessica Shepherd Website: https://bit.ly/3Pf6ZHG  YouTube: https://bit.ly/47La74k  Instagram: https://bit.ly/3NG17Xu  TikTok: https://bit.ly/416VYLb  Facebook: https://bit.ly/4ryjyeE  X.com: https://bit.ly/4192QaQ  LinkedIn: https://bit.ly/3Nhrm6x  Connect with Dr. Vonda Wright Website: https://bit.ly/439JGmN YouTube: https://bit.ly/43EDGTe Instagram: https://bit.ly/47UjwHl TikTok: https://bit.ly/3X7Mcq2 Facebook: https://bit.ly/3JGqEhi X.com: https://bit.ly/4oiKJt1 LinkedIn: https://bit.ly/3Lj4T7K Connect with Sage Workinger-Brecka Instagram: https://bit.ly/44sN390 Thank you to our partners A-GAME: “ULTIMATE15” FOR 15% OFF: http://bit.ly/4kek1ij  AION: “ULTIMATE10” FOR 10% OFF: https://bit.ly/4h6KHAD   AIRES: "ULTIMATE20 " FOR 20% OFF: https://bit.ly/4a3Duze  BAJA GOLD: "ULTIMATE10" FOR 10% OFF: https://bit.ly/3WSBqUa  BODYHEALTH: “ULTIMATE20” FOR 20% OFF: http://bit.ly/4e5IjsV  COLD LIFE: THE ULTIMATE HUMAN PLUNGE: https://bit.ly/4eULUKp  CYMBIOTIKA: "ULTIMATE10" FOR 10% OFF: https://bit.ly/4tjyluP  GENETIC METHYLATION TEST (UK ONLY): https://bit.ly/48QJJrk  GENETIC TEST (USA ONLY): ⁠https://bit.ly/3Yg1Uk9  GOPUFF: GET YOUR FAVORITE SNACK!: https://bit.ly/4obIFDC  H2TAB: “ULTIMATE10” FOR 10% OFF: https://bit.ly/4hMNdgg  HEALF: 10% OFF YOUR ORDER: https://bit.ly/41HJg6S  PEPTUAL: “TUH10” FOR 10% OFF: https://bit.ly/4mKxgcn  SNOOZE: LET'S GET TO SLEEP!: https://bit.ly/4pt1T6V  WHOOP: JOIN & GET 1 FREE MONTH!: https://bit.ly/3VQ0nzW  Watch  the “Ultimate Human Podcast” every Tuesday & Thursday at 9AM EST: YouTube: https://bit.ly/3RPQYX8 Podcasts: https://bit.ly/3RQftU0 Connect with Gary Brecka Instagram: https://bit.ly/3RPpnFs TikTok: https://bit.ly/4coJ8foX: https://bit.ly/3Opc8tf Facebook: https://bit.ly/464VA1H LinkedIn: https://bit.ly/4hH7Ri2 Website: https://bit.ly/4eLDbdU Merch: https://bit.ly/4aBpOM1 Newsletter: https://bit.ly/47ejrws Ask Gary: https://bit.ly/3PEAJuG Timestamps 00:00 - Intro of Show 04:23 - Perimenopause begins in your late 30s 05:16 - Why hormone symptoms don't show on labs 06:55 - The earliest warning signs to watch for 11:38 - Why the whole picture matters more than one number 13:33 - Frozen shoulder reversing after hormone therapy 13:46 - The misquoted study and the FDA reversal 15:37 - Good, better, best: when to start 20:11 - Frozen shoulder as a midlife inflammation sign 23:35 - Dispelling the estrogen and breast cancer myth 24:14 - Why estrogen affects every tissue in the body 29:44 - What "natural" hormone therapy really means 32:37 - Vaginal and facial estrogen, and collagen loss 35:31 - New data in 120 million women 37:59 - Sage's story: brain fog and frozen shoulder 43:31 - Reading the Dutch test results 46:36  - When mold and toxins muddy the picture 48:27 - Three weeks later: everything changed 52:37 - Don't let anyone say it's in your head Disclaimer: This podcast is for informational purposes only and does not provide medical advice. It is not intended for diagnosing or treating any health condition. Always consult a licensed healthcare professional before making health or wellness decisions.  Gary Brecka is the owner of Ultimate Human, LLC which operates The Ultimate Human podcast and promotes certain third-party products used by Gary Brecka in his personal health and wellness protocols and daily life and for which Ultimate Human LLC and/or Gary Brecka directly or indirectly holds an economic interest or receives compensation.  Accordingly, statements made by Gary Brecka and others (including on The Ultimate Human podcast) may be considered promotional in nature. Learn more about your ad choices. Visit megaphone.fm/adchoices

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  

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  

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

If you've ever thought, “I don't have time to take care of myself,” or “this is just part of getting older,” this episode is for you.  Today, you're going to learn exactly what to do to start feeling better and getting stronger, with results you'll see and feel in as little as 4 weeks.  In this episode, renowned orthopedic surgeon and longevity expert Dr. Vonda Wright, MD returns to give you the wakeup call of a lifetime and share her brand new, complete, science-backed protocol to build muscle, strengthen your bones, restore your balance, and reverse the effects of aging, no matter where you're starting from.  Dr. Wright is a double board-certified orthopedic surgeon and one of the world's leading experts on mobility, musculoskeletal aging, and longevity.  She's also one of your favorite expert guests ever to appear on The Mel Robbins Podcast, which is why Mel invited her back on the show to share all new insights. Dr. Wright has treated over 100,000 patients and studied thousands more, and she is here to sum up what she has learned: No matter when you start or how small the steps, it's not too late; your body can rebuild, and you have far more control over how you age than you think. In just 4 weeks, you will start feeling better.  In today's episode, you'll learn: -The biggest lies you've been told about aging (and why they're holding you back) -How you can stay fit for life and teach your body to rebuild itself -The specific most critical windows of your life for healthy aging and the exact steps to take right now to protect your future -How women silently lose up to 20% of their bone density in the years around perimenopause and what to do to stop it -Why muscle is your most powerful anti-aging tool and how to build it in just 2 days a week -What every woman needs to know about bone health, menopause, and strength to become “unbreakable” -The longevity formula: The 4 simple steps you can start today to feel younger in just weeks -Why it's never too late to rebuild strength, balance, and energy (even if you sit all day) -How to go from 0 to strong: Dr. Wright's protocol is specifically designed for people who feel too tired, too busy, or too far behind to begin Whether you or someone you love is feeling stiff, tired, or worried about how you're aging, this episode will change how you think about your body and what's possible. If you're ready to feel stronger, more energized, and more in control of your future, this episode is where you start. Whether you're 30 and want to get ahead of aging, 45 and in the thick of perimenopause, or 65 and convinced it's too late, this episode will give you a clear, science-backed roadmap to staying strong, mobile, and independent for life.  For more resources related to today's episode, click here for the podcast episode page.   If you liked the episode, you'll love Dr. Vonda Wright's first appearance on The Mel Robbins Podcast: Look, Feel, & Stay Young Forever: #1 Orthopedic Surgeon's Proven Protocol Connect with Mel:     Order Mel's new product, Pure Genius Protein Get Mel's newsletter, packed with tools, coaching, and inspiration. Get Mel's #1 bestselling book, The Let Them Theory Watch the episodes on YouTube Follow Mel on Instagram  The Mel Robbins Podcast Instagram Mel's TikTok  Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free Disclaimer Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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

Join leading experts in female physiology, performance, and longevity, Dr Stacy Sims, Dr Vonda Wright, Dr Mary Claire Haver, and Dr Natalie Crawford, in a two-part roundtable on women's health. In today's moment, they unpack the exercise advice women are rarely given, from why more running is not always better, to how under-recovery, hormones, stress, and menopause can completely change what the body needs. They reveal why the right kind of intensity could be crucial for strength, body composition, and even brain health, and why many women may be training harder without getting healthier. This Moment is from Part 2 of a 2-Part Women's Health Series. Listen to the series here! PART 1 Spotify: https://g2ul0.app.link/watwaGviG2b Apple: https://g2ul0.app.link/nyNjPVziG2b PART 2 Spotify: https://g2ul0.app.link/u6wj9DYmG2b Apple: https://g2ul0.app.link/iQJh183mG2b Watch the Episodes On YouTube: https://www.youtube.com/c/%20TheDiaryOfACEO/videos Dr. Mary Claire Haver: https://shorturl.at/12C2t Dr. Stacy Sims: https://shorturl.at/F0tt6 Dr. Vonda Wright: https://shorturl.at/npLMf Dr. Natalie Crawford: https://shorturl.at/OB9Ru

In this episode, Rena Malik is joined by Dr. Vonda Wright to discuss strategies for preventing joint degeneration and maintaining musculoskeletal health as we age. They explore the science behind joint structure, the impact of hormones, weight, and activity, as well as the latest treatments like platelet-rich plasma (PRP) therapy. Listeners will gain practical insights into proactive joint care and learn how to navigate new therapies and information in the ever-evolving landscape of sports medicine. Become a Member to Receive Exclusive Content: renamalik.supercast.com Schedule an appointment with me: https://www.renamalikmd.com/appointments ▶️Chapters: 00:00 What Causes Joint Degeneration 02:12 Why Arthritis Gets Worse in Midlife Women 04:00 Is Joint Pain an Inevitable Part of Aging? 04:31 Why Strength Training Protects Your Joints 05:40 Does Exercise Wear Out Your Joints? 06:53 Vibration Plates and Bone Health 07:51 PRP for Joint Pain and Healing 11:37 The Risks of Unregulated PRP Treatments 16:24 How PRP Can Improve Surgical Healing Stay connected with Dr. Vonda Wright on social media for daily insights and updates. Don't miss out—follow her now and check out these links! INSTAGRAM - https://www.instagram.com/drvondawright/?hl=en FACEBOOK - https://www.facebook.com/DrVonda/ YOUTUBE - https://www.youtube.com/user/vondawright X - https://twitter.com/drvondawright WEBSITE - https://www.drvondawright.com/ Unbreakable: A Woman's Guide to Aging with Power By Vonda Wright, MD - https://www.penguinrandomhouse.com/books/777365/unbreakable-by-vonda-wright-md/ Let's Connect!: WEBSITE: http://www.renamalikmd.com YOUTUBE: https://www.youtube.com/@RenaMalikMD INSTAGRAM: http://www.instagram.com/RenaMalikMD TWITTER: http://twitter.com/RenaMalikMD FACEBOOK: https://www.facebook.com/RenaMalikMD/ LINKEDIN: https://www.linkedin.com/in/renadmalik PINTEREST: https://www.pinterest.com/renamalikmd/ TIKTOK: https://www.tiktok.com/RenaMalikMD ------------------------------------------------------ DISCLAIMER: This podcast is purely educational and does not constitute medical advice. The content of this podcast is my personal opinion, and not that of my employer(s). Use of this information is at your own risk. Rena Malik, M.D. will not assume any liability for any direct or indirect losses or damages that may result from the use of information contained in this podcast including but not limited to economic loss, injury, illness or death. Learn more about your ad choices. Visit megaphone.fm/adchoices

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  

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.

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  

  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

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

In this episode, Dr. Vonda Wright joins host Rena Malik to discuss the science and benefits behind jumping for bone health. They explore misconceptions about exercise, the importance of impact and resistance training, and common mistakes people make when starting a fitness journey. Listeners will learn expert strategies to optimize bone strength, avoid injuries, and address barriers such as stress incontinence. Become a Member to Receive Exclusive Content: renamalik.supercast.com Schedule an appointment with me: https://www.renamalikmd.com/appointments ▶️Chapters: 00:00 Why Jumping Matters for Bone Health 01:28 How Much Jumping You Actually Need 02:53 Weighted Vests vs Jumping and Lifting 05:05 Stress Incontinence and Why Women Shouldn't Ignore It 07:03 Training Mistakes That Can Lead to Injury 11:35 How to Recognize Overtraining Don't forget to check out  Let's Connect!: WEBSITE: http://www.renamalikmd.com YOUTUBE: https://www.youtube.com/@RenaMalikMD INSTAGRAM: http://www.instagram.com/RenaMalikMD TWITTER: http://twitter.com/RenaMalikMD FACEBOOK: https://www.facebook.com/RenaMalikMD/ LINKEDIN: https://www.linkedin.com/in/renadmalik PINTEREST: https://www.pinterest.com/renamalikmd/ TIKTOK: https://www.tiktok.com/RenaMalikMD ------------------------------------------------------ DISCLAIMER: This podcast is purely educational and does not constitute medical advice. The content of this podcast is my personal opinion, and not that of my employer(s). Use of this information is at your own risk. Rena Malik, M.D. will not assume any liability for any direct or indirect losses or damages that may result from the use of information contained in this podcast including but not limited to economic loss, injury, illness or death. Learn more about your ad choices. Visit megaphone.fm/adchoices

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  

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  

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.

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  

In this Ask Me Anything episode, host Amelia Phillips answers listener questions on one of the hottest topics in wellness right now – the use of peptides. So, what are they and should we all be injecting? Are they safe? Which ones show the most promise? Amelia does a deep dive into the peptide trend so you don't have to. She tackles Lyn4963's excellent question: Creatine for women in their 70s, too? I do strength training and keep very fit!And, hot on the heels of International Women's Day, Amelia also celebrates the female leaders working hard to close the gender health gap. Jacqui Scruby - https://www.instagram.com/jacquiscrubyindependent/ Sophie Scamps - https://www.instagram.com/drsophie4mackellar/Yas London - https://www.instagram.com/_yaslondon_/Dr Kristy Goodwin - https://www.instagram.com/drkristy/Lizzie Williamson - https://www.instagram.com/lizziewilliamsonofficial/Ash Fell - https://www.instagram.com/ashleyfellofficial/Stacy Sims - https://www.instagram.com/drstacysims/Dr Vonda Wright - https://www.instagram.com/drvondawright/ About the host: Amelia Phillips is an exercise scientist, nutritionist, and published researcher (BSc, MNut) with a career spanning 26 years in health. She is the co-founder of Vitality360, a functional health platform that helps people gain deep insights into their health and make targeted changes for lasting vitality.A respected media presenter, Amelia has been featured on Channel 9’s hit show Do You Want to Live Forever? and is dedicated to helping people build a life of energy, connection, and purpose at any age or stage of life.Instagram: @_amelia_phillipsHave a question? Email: ap@ameliaphillips.com.auFind out more at: www.ameliaphillips.com.auDiscover Vitality360: https://v360.health CREDITSHost: Amelia Phillips Audio Producer: Darren RothMusic: Matt Nicholich Production Partner: Nova Entertainment Pty Ltd Healthy Her acknowledges the Traditional Owners of the Land we have recorded this podcast on, the Gadigal people of the Eora Nation. We pay our respects to their Elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures. See omnystudio.com/listener for privacy informationSee omnystudio.com/listener for privacy information.

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

Did you know your body gives you a completely new skeleton every 10 years? It's true—but after age 40, the quality of that new bone depends entirely on the signals you send it today. In this episode, Dr. Vonda Wright dives deep into the "Musculoskeletal Syndrome of Menopause" and why the rapid drop in estrogen can lead to losing up to 20% of your bone density in just five years. But frailty is not your destiny. Dr. Wright breaks down the science of bone remodeling—the constant battle between your body's "demolition crew" (osteoclasts) and "construction crew" (osteoblasts)—and how to keep the builders winning. We're moving beyond the outdated advice of "just walk and take calcium." Dr. Wright shares the concepts from her book, Unbreakable, for building strong bones, the importance of impact training and the critical role of heavy lifting. Stop hoping for good bones and start building them. It's time to become unbreakable! For more information on Dr. Wright: drvondawright.com To order Dr. Wright's book: Unbreakable Follow Dr. Wright on Instagram: @drvondawright Follow us on Instagram: @every.body.talks @jenngiamo @schully Subscribe to our YouTube channel! Don't forget to subscribe to the podcast for free wherever you're listening. Apple Podcasts Spotify Be sure to leave a 5 star rating! It really helps grow the show. If you like the show, telling a friend about it would be amazing!

Shatterproof Bones: Strength for Life with guest expert Dr. Vonda WrightSTRONG MUSCLES = LONGER LIFE (AND STRONGER BONES, A SHARPER BRAIN, AND MORE INDEPENDENCE)What if aging “gracefully” wasn't about slowing down—but about getting stronger?In this episode, orthopedic surgeon and longevity expert Dr. Vonda Wright flips everything we've been taught about aging, menopause, bone loss, and frailty—and replaces fear with power, science, and action.From the biology of longevity proteins to why a single fall can change everything, this conversation is a wake-up call (and a roadmap) for building a body that can carry you through every decade of life.In this episode, you will learn:Why muscle contraction—not age—drives longevity, and how exercise boosts powerful longevity proteins like Klotho.How muscle, bone, brain, and gut constantly communicate, shaping metabolism, glucose control, and overall resilience.Why frailty and hip fractures are not inevitable, and how strength and balance act as protective shields against aging.How exercise functions as a “health savings account”, determining how well you recover from illness, surgery, or injury.Why bone health requires both density and quality, and when to ask for tools like DEXA scans and REMS ultrasound.What to do after a fracture at any age to support healing, protect future bone health, and prevent decline.Why smoking and vaping are devastating for bones, impair healing, and increase fracture risk.How chronic inflammation quietly weakens bone and muscle, accelerating frailty and loss of independence.Why upper-body strength is essential for daily function, including getting off the floor, out of chairs, and recovering from injury.How simple challenges like push-ups, planks, and grip strength translate directly to real-life independence.How to improve balance and fall prevention with easy “exercise snacks” like standing on one foot or tree pose.Why perimenopause changes the rules, and how to prepare your body with smarter training, nutrition, and recovery.How to use baseline data (lean muscle mass, bone density, fracture risk) to track progress and train more effectively.About Our Guest Expert:Dr. Vonda Wright is a renowned orthopedic surgeon, researcher, and leading authority on aging, bone health, and longevity through movement. She specializes in women's musculoskeletal health, strength training for midlife and beyond, and preventing frailty, fractures, and loss of independence as we age.Dr. Wright brings a rare and powerful perspective—combining decades of surgical experience with cutting-edge research on how muscle, bone, brain, and metabolism communicate. She is a passionate advocate for proactive strength training, balance work, and...

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.  

We're back with Episode 2 of our Bone Health Masterclass series—and this one is a powerhouse mashup featuring orthopedic surgeon Vonda Wright, magnesium expert Carolyn Dean, researcher Barrie Tan, and bone coach Kevin Ellis. In this dynamic conversation, we break down what really happens to women's bones during menopause—and what you can do about it. You'll learn how strength training, grip strength, and smart fueling directly influence bone density, and finally understand the truth about osteoblasts, osteoclasts, and the constant remodeling happening inside your skeleton. We also go deep on the nutrients that matter most, especially magnesium, the surprising role of melatonin, how chronic stress and gut health impact your bones, and why building bone is about far more than just calcium. Plus, we unpack the science behind OsteoStrong and how targeted loading can stimulate stronger bones at any age. If you care about staying strong, active, and fracture-free for decades to come, this is an episode you can't afford to miss. IN THIS EPISODE, YOU WILL LEARN: Why bone loss accelerates during menopause  How tocotrienols effectively doubled the bone growth-to-loss ratio in osteopenic adults in a clinical trial How relative calorie deficiency, menstrual disruption, and excessive leanness in athletes and non-athletes alike are major, yet underrecognized, risk factors for early osteoporosis Why bone breakdown accelerates when estrogen drops, and how that can be countered How women's bone health has been misunderstood for decades, with an excessive focus on calcium  The critical importance of magnesium, which allows bones to be strong, flexible, and fracture-resistant  The value of melatonin for supporting bone remodeling, promoting osteoblast activity, and protecting bone cells from oxidative stress and inflammation How elevated cortisol from chronic stress directly impairs bone health  Why gut health is foundational to bone health  Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow  Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Dr. Barrie Tan On his website Instagram Facebook LinkedIn Connect with Dr. Vonda Wright On her website Facebook, Instagram, X, and LinkedIn Leave a message on VIP Phone Number 407-232-2334 Connect with Dr. Carolyn Dean On her website (For educational resources) RnA ReSet Store website Podcast  Magnesium: The Missing Link to Total Health by Dr. Carolyn Dean is available on Amazon  Connect with Kevin Ellis On his website Facebook, Instagram, and LinkedIn Kevin's free Stronger Bones Masterclass  Ep. 234 Metabolic Longevity and Vitamin E with Dr. Barrie Tan Ep. 386 Muscle Strength in Menopause: Key Tests & Lifestyle Measures with Dr. Vonda Wright Ep. 366 Magnesium Masterclass: Unveiling Its Role in Metabolic Function with Dr. Carolyn Dean Ep. 252 How To Optimize Your Bone Health with Bone Coach Kevin Ellis

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  

In this episode, Dr. Rena Malik, MD is joined by orthopedic surgeon Dr. Vonda Wright to explore the essentials of musculoskeletal health and longevity. They discuss the surprising role of bones as endocrine organs, practical steps to optimize bone and joint health through lifestyle, exercise, and hormones, and strategies to prevent debilitating fractures as we age. With actionable insights and evidence-based recommendations, listeners will gain the tools to maintain strength, mobility, and independence throughout life. Become a Member to Receive Exclusive Content: renamalik.supercast.com Schedule an appointment with me: https://www.renamalikmd.com/appointments ▶️Chapters: 00:00:00 Introduction 00:05:10 What Makes Bones Healthy 00:11:05 Hormones & Bone Loss 00:15:49 Fractures & Real Risks 00:19:46 Jumping, Lifting & Impact 00:26:54 Training Mistakes & Recovery 00:34:31 Strength, Mobility & Longevity 00:41:17 Young People & Bone Health 00:53:14 Joints, Arthritis & Running 01:00:18 PRP & Modern Treatments 01:12:47 Hips, Pelvic Floor & Function 01:19:49 Future of Orthopedics 01:24:00 Closing Questions & Takeaways Stay connected with Dr. Vonda Wright on social media for daily insights and updates. Don't miss out—follow her now and check out these links! INSTAGRAM - https://www.instagram.com/drvondawright/?hl=en FACEBOOK - https://www.facebook.com/DrVonda/ YOUTUBE - https://www.youtube.com/user/vondawright X - https://twitter.com/drvondawright WEBSITE - https://www.drvondawright.com/ Unbreakable: A Woman's Guide to Aging with Power By Vonda Wright, MD - https://www.penguinrandomhouse.com/books/777365/unbreakable-by-vonda-wright-md/ Let's Connect!: WEBSITE: http://www.renamalikmd.com YOUTUBE: https://www.youtube.com/@RenaMalikMD INSTAGRAM: http://www.instagram.com/RenaMalikMD TWITTER: http://twitter.com/RenaMalikMD FACEBOOK: https://www.facebook.com/RenaMalikMD/ LINKEDIN: https://www.linkedin.com/in/renadmalik PINTEREST: https://www.pinterest.com/renamalikmd/ TIKTOK: https://www.tiktok.com/RenaMalikMD ------------------------------------------------------ DISCLAIMER: This podcast is purely educational and does not constitute medical advice. The content of this podcast is my personal opinion, and not that of my employer(s). Use of this information is at your own risk. Rena Malik, M.D. will not assume any liability for any direct or indirect losses or damages that may result from the use of information contained in this podcast including but not limited to economic loss, injury, illness or death. Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, orthopedic surgeon and longevity expert Dr. Vonda Wright explains why muscle and bone health are the true foundations of aging well—and how lifting, protein, and simple daily movement can keep you strong, independent, and out of the ER for decades to come.15 Daily Steps to Lose Weight and Prevent Disease PDF: https://bit.ly/46XTn8f - Get my FREE eBook now!Subscribe to The Genius Life on YouTube! - http://youtube.com/maxlugavereWatch my new documentary Little Empty Boxes - https://www.maxlugavere.com/filmThis episode is proudly sponsored by:Momentous holds its products to rigorous quality and purity standards set by the NFL and NBA. I use their creatine and protein regularly. Head to livemomentous.com/genius or use code GENIUS for 35% off your first subscription.Shopify makes it easy to accept payments, manage orders, and build relationships with customers (cha-ching!). Get everything you need to sell in person and online at http://shopify.com/genius and get a $1-per-month trial period!Get 160+ labs per year for only a dollar a day to OWN your health with Function Health! http://functionhealth.com/max and use gift code MAX25 for $25 off.

Strong today, Independent at 80with guest expert Hailey BabcockAre you still trying to use your 20-year-old fitness routine to solve your 50-year-old body's challenges? In this episode, Samantha chats with fitness powerhouse Hailey Babcock, founder of Haley Happens Fitness, about why the "cardio is king" era we grew up in is officially over.If you've felt intimidated by the new "heavy lifting" trend or confused by the conflicting advice on social media, this conversation is the breath of fresh air you've been waiting for.Hailey breaks down why muscle is the ultimate currency for longevity and how to safely navigate the musculoskeletal shifts that happen when estrogen begins to leave the building.This isn't just about "looking toned" (though Hailey has some spicy truths about that marketing buzzword!). It's about building a bulletproof body that can survive a trip off a curb, a heavy suitcase, or a health crisis.From the secret importance of grip strength to the "dosage" of recovery you didn't know you needed, Hailey provides a roadmap for women over 40 to feel strong, energized, and—most importantly—capable for the next forty+ years.What You'll Learn in This Episode:The Recovery Mandate: Why you can no longer "crush it" in the gym on four hours of sleep and a stressful schedule.Lifting Heavy vs. Lifting for You: How to find your personal "heavy" without risking injury or feeling like you have to be a powerlifter.The "Long and Lean" Myth: The scientific truth about muscle growth and why "toning" is a misleading concept.The Mozart Method: Why strength is a skill that requires a foundation before you try to play the "masterpieces" of max-strength training.Hidden Weak Links: Why your grip strength and your foot stabilizers are likely the "limiting factors" holding back your progress.The Bone Density Blueprint: Why your bones need "torque" and why pogo-jumps might be the most important move you aren't doing.Polarized Training: The reason 15 minutes of "sprint" training—though miserable in the moment—is essential for your brain and your reaction time.Strength Vs Skinny: Why strength training isn't just for younger women—and why “strong beats skinny” is the new rule.Hormonal Nuance in Midlife: How hormonal shifts after age 40 change recovery, performance, and exercise needs.The Babcok App Differnece: How expert insights from Dr. Stacy Sims and Dr. Vonda Wright integrated into her programs (Be sure to catch those episodes a well -- Ep. 51 for Dr. Sims, Ep. 56 for Dr. Wright!)…and much more about how to feel strong, capable, and energized at every stage of midlife.About Our Expert, Hailey Babcock:Hailey Babcock is the founder of Hailey Happens Fitness, an online fitness and nutrition brand dedicated...

Aging gets sold as this quiet slide into joint pain, low energy, and moving less because “that's just how it goes.” The truth is far more uncomfortable: loss of strength and muscle, not age, is what actually limits people long before it needs to. We dive deeper into this in the latest Habits & Hustle episode with Dr. Vonda Wright. We also get into why running doesn't ruin your knees, why the body's critical decade sits between mid-thirties and mid-forties, and why muscle isn't about looking a certain way, it's about staying capable. Dr. Vonda Wright is a board-certified orthopedic sports surgeon with more than two decades of clinical experience. She is a published author and international speaker specializing in musculoskeletal health, longevity, and performance. She also works as a biotech consultant and elite sports physician. What We Discuss: (14:58) Why joint pain, muscle loss, and slowing down are not inevitable with age (16:11) When real physical performance decline actually begins (21:13) Running, joint health, and what actually causes knee breakdown (22:45) Why weakness and poor mechanics hurt runners more than mileage (42:36) Why the body's "Critical Decade" sits between mid-thirties and mid-forties (43:40) The "minimum effective dose" for training when you are short on time (01:12:45) Facing the "fear of being bold" and taking action for your health Thank you to our sponsors: Rho Nutrition: Try Rho Nutrition today and experience the difference of Liposomal Technology. Use code JEN20for 20% OFF everything at https://rhonutrition.com/discount/jen20. Prolon: Get 30% off sitewide plus a $40 bonus gift when you subscribe to their 5-Day Program! Just visit https://prolonlife.com/JENNIFERCOHEN and use code JENNIFERCOHEN to claim your discount and your bonus gift. Therasage: Head over to therasage.com and use code Be Bold for 15% off  Air Doctor: Go to airdoctorpro.com and use promo code HUSTLE40 for up to $300 off and a 3-year warranty on air purifiers. Magic Mind: Head over to www.magicmind.com/jen and use code Jen at checkout. Momentous: Shop this link and use code Jen for 20% off  Manna Vitality: Visit mannavitality.com and use code JENNIFER20 for 20% off your order  Amp fit is the perfect balance of tech and training, designed for people who do it all and still want to feel strong doing it. Check it out at joinamp.com/jen  Find more from Jen:  Website: https://jennifercohen.com Instagram: http://instagram.com/therealjencohen   Books: https://jennifercohen.com/books Speaking: https://jennifercohen.com/speaking-engagement Find more from Dr Vonda Wright: Website: https://drvondawright.com Instagram: https://instagram.com/drvondawright Youtube: https://youtube.com/vondawright

You can ALWAYS get stronger, no matter your age.  In this episode, I'm joined by muscle-centric medicine expert Dr. Gabrielle Lyon to reframe how you think about your health—starting with muscle.  Life gets busy and chaotic, especially when you're juggling kids, work, and everything in between. So Dr. Lyon breaks down how to simplify your focus and double down on what truly moves the needle for your health.  At the center of it all? Skeletal muscle– the key driver of metabolic health, strength, and resilience as we age. She explains why protecting and building muscle isn't about aesthetics—it's about safeguarding your heart, brain, and long-term vitality.  We're here to remind you that strength training is really about training for your future self, and it can be easier than you may think. Ready to boost your strength and confidence in midlife? This is an episode you don't want to miss!

In this episode of The Art of Being Well, Dr. Will Cole sits down with orthopedic surgeon and longevity expert Dr. Vonda Wright to explore the critical role of bone and muscle in healthy aging. They discuss why bone density matters far beyond fracture risk, how muscle contraction influences longevity, and what it really takes to build strength, resilience, and healthspan as we age. For all links mentioned in this episode, visit www.drwillcole.com/podcast. Please note that this episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct or indirect financial interest in products or services referred to in this episode.Sponsors:Visit Seatopia.fish/tabw and receive FREE Caviar with your first purchase. Take your food to the next level with Graza Olive Oil. Visit https://graza.co/WILLCOLE and use promo code WILLCOLE today for 10% off your first order!Go to DRINKAG1.com/WILLCOLE to get their best offer... get 3 FREE AG1 Travel Packs and 3 FREE AGZ Travel Packs, plus FREE Vitamin D3+K2 and AG1 Welcome Kit with your first AG1 subscription order!If you want to find ways to “giveback” to others and fuel your body and your brain, Mosh bars are the perfect choice for you. Head to moshlife.com/WILLCOLE to save 20% off plus FREE shipping on either the Best Sellers Trial Pack or the new Plant Based Trial Pack.Produced by Dear Media.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.