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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

LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374

2026-06-23
Link to episode

The 8 Pillars of Unbreakable Bones: What Every Woman Over 40 Needs to Know Before Menopause

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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.

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

LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374

2026-06-21
Link to episode

Did a Full Ironman at 51: Dr Iris Nafshi on Athletic Identity, Mom Guilt, and the SHERO Framework | #165

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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.

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

LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374

2026-06-16
Link to episode

Most Women Over 50 Are Lifting the Wrong Way: Here's the Protocol to Fix It

📩 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&

If you're lifting 5 to 30 pound weights for high reps, you may be training for the wrong goal entirely. Dr. Vonda Wright breaks down the exact strength and power prescription for women in midlife and beyond — the specific 4 to 8 rep range that builds functional strength, why power training (speed of movement) is what keeps you from falling, and how MRI research on master's athletes proves you can maintain muscle mass across your entire lifespan with the right daily investment. ...

🧠 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

2026-06-12
Link to episode

Dr. Stacy Sims: The Protein Standard for Women Was Never Based on Women | #164

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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.

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

LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374

2026-06-09
Link to episode

Dr. Timothy Miller: What Your Arches, Achilles, and Bunions Are Telling You About Menopause | #163

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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.

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

LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374

2026-06-02
Link to episode

The 8 Steps Every Woman Over 50 Needs to Build Unbreakable Bones | Dr Vonda Wright

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.

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

LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374

2026-05-30
Link to episode

Why Muscle Alone Won't Save You: The Skeletal Longevity Framework for Women Over 50 | Dr Vonda Wright

📩 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&utm_source=Youtube&utm_medium=podcast&utm_campaign=longevity-26-may-26

You've been told to build muscle and eat protein — but that's only part of the picture. Dr. Vonda Wright introduces Skeletal Longevity, a new framework that addresses the full skeletal system: bone, tendon, ligament, cartilage, collagen, and muscle stem cells working together. When estrogen leaves, it doesn't just affect your muscles — it degrades tendons, accelerates cartilage breakdown, and compromises the entire system that keeps you mobile and strong. If you're training hard but still feeling like you're losing ground, this is why.

...

🧠 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/?utm_source=Youtube&utm_medium=podcast&utm_campaign=longevity-26-may-26

🦴 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_source=Youtube&utm_medium=podcast&utm_campaign=longevity-26-may-26 📖 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?utm_source=Youtube&utm_medium=podcast&utm_campaign=longevity-26-may-26 ...

🧬 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?utm_source=Youtube&utm_medium=podcast&utm_campaign=longevity-26-may-26

2026-05-28
Link to episode

The Creatine, Protein, and Lifting Protocol Every Woman Over 50 Needs | Dr. Jim Stoppani | #162

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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.

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

LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374

2026-05-26
Link to episode

Justine Morris: Diagnosed at 28, in Surgical Menopause at 29 - What Every Woman Needs to Hear | #161

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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.

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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.

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

LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374

2026-05-19
Link to episode

Kayla Girgen: Why Women Over 50 Wake at 3AM, Lose Muscle, and Can't Lose Weight | #160

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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.

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

LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374

2026-05-12
Link to episode

Gabby Reece: Why Midlife Women Who Refuse to Be Frail Train, Think, and Live Differently | #159

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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.

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

LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374

2026-05-05
Link to episode

You Won't Take Care of Your Body Until You Believe You Are Worth It" | Dr. Arnold Gilberg | #158

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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. Arnold Gilberg's Book:
The Myth of Aging: A Prescription for Emotional and Physical Well-Being
https://a.co/d/06sz328q

Timestamps:

00:00 Intro

01:46 Disengagement: The Real Enemy of Aging

05:00 Curiosity as the Key to Staying Mentally Alive

10:30 Inside The Myth of Aging

13:00 Vulnerability in the Doctor-Patient Relationship

18:00 The Gap Between Knowing and Doing

24:00 Grace, Perfectionism, and What My Teenager Taught Me

31:00 His Fitness Journey: Starting at 30, Still Going at 89

36:00 Happiness Is a Rollercoaster, Not a Destination

43:00 Authenticity Over Performance: The Real Work of Aging Well

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.

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

LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374

2026-04-28
Link to episode

Dr. Dan Ginader: Your Glutes Don't Fire and Your Kegels Are Wrong - What Midlife Women Need to Know | #157

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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.

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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.

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

LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374

2026-04-21
Link to episode

Dr. Florence Comite: The 5 Biomarkers Every Midlife Woman Must Test | #156

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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

📗 Invincible: Defy Your Genetic Destiny to Live Better, Longer by Dr. Florence Comite
This is the book for anyone who refuses to accept that decline is inevitable.

Preorder the book at your favorite online bookseller: https://www.theinvinciblebook.com/

Timestamps

00:00 Intro

01:46 You Are an N of 1

05:58 Hormones as Master Communicators

09:28 The 5 Biomarkers Everyone Gets Wrong

14:23 Normal vs. Optimal

18:27 What Wearing a CGM Will Teach You About Yourself

22:24 The Thrifty Gene Theory

27:29 Testosterone in Women

32:12 Birth Control Pills and Bone Loss

37:00 How Lifestyle Rewrites Your Genes

40:30 Intermittent Fasting and GLP-1s

43:14 Do Biological Age Tests Actually Work?

46:10 Sleep Is the Foundation

49:28 Making Precision Medicine for Everyone

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.

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

LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374

2026-04-14
Link to episode

Women Lose 30% of Skin Collagen in Menopause: Dr. Anthony Youn's Inside-Out Fix | #155

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

👉 YOUN Beauty Skin Care
Use code VONDA to get $20 off your first order over $99: www.younbeauty.com

👉 Watch Dr. Youn's Podcast, "The Doctor Youn Show"
www.youtube.com/@doctoryoun

Timestamps:

00:00 Intro

01:46 Why Dr. Youn shifted from 'cut-first' thinking to holistic plastic surgery

03:27 Autojuvenation® explained

05:02 Skin is the 'magic mirror' of internal health

08:03 Reframing vanity

10:56 What orthopedics and plastic surgery share

12:23 Collagen loss in menopause

14:07 How Hydrolyzed collagen actually enters your bloodstream

19:58 How sugar silently stiffens and ages your skin

24:49 The five causes of aging

29:30 The three-step morning skincare routine every woman over 40 needs

33:00 Vitamin C serums and what actually works

35:04 The anti-aging ingredient showdown

39:40 How to wake up sluggish skin

44:30 IPL and laser treatments for pigmentation

49:30 Regenerative treatments explained

54:20 How to choose a board-certified plastic surgeon safely

57:30 Free habit that changes everything

🦴 Unbreakable Bone Health

Dr. Vonda's Unbreakable Bone Health formula supports bone density and strength using patented ingredients backed by 30 years of clinical research.

🛒 Shop now → https://shop.drvondawright.com/

📖 Unbreakable: A Woman's Guide to Aging with Power

Dr. Vonda Wright's newest book, Unbreakable, is a bold guide for women ready to redefine what aging looks and feels like. Blending cutting‑edge science with real‑world strategies, it helps you build strength, resilience, and momentum through every decade of life. Discover how to turn aging into your greatest advantage and live with power, purpose, and vitality.

👉 Learn more or get your copy: https://theunbreakablebook.com

About Dr. Vonda Wright:

I'm Vonda Wright, an orthopedic sports surgeon and women's healthy‑aging expert. For 20 years I've helped athletes and everyday women protect their joints, build muscle, and extend their health span. Here you'll get science-backed strategies to age with power, so you can keep doing what you love for decades to come.

Connect with Dr. Vonda Wright:

Instagram: https://www.instagram.com/drvondawright/

Read Dr. Vonda Wright's 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/

2026-04-07
Link to episode

The 10 Principles of Unbreakable Bone: What Every Woman Over 50 Needs to Know | Dr Vonda Wright | #154

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

🦴 Unbreakable Bone Health

Dr. Vonda's Unbreakable Bone Health formula supports bone density and strength using patented ingredients backed by 30 years of clinical research.

🛒 Shop now → https://shop.drvondawright.com/

📖 Unbreakable: A Woman's Guide to Aging with Power

Dr. Vonda Wright's newest book, Unbreakable, is a bold guide for women ready to redefine what aging looks and feels like. Blending cutting‑edge science with real‑world strategies, it helps you build strength, resilience, and momentum through every decade of life. Discover how to turn aging into your greatest advantage and live with power, purpose, and vitality.

👉 Learn more or get your copy: https://theunbreakablebook.com

About Dr. Vonda Wright:

I'm Vonda Wright, an orthopedic sports surgeon and women's healthy‑aging expert. For 20 years I've helped athletes and everyday women protect their joints, build muscle, and extend their health span. Here you'll get science-backed strategies to age with power, so you can keep doing what you love for decades to come.

Connect with Dr. Vonda Wright:

Instagram: https://www.instagram.com/drvondawright/

Read Dr. Vonda Wright's 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/

2026-03-31
Link to episode

Louisa Nicola: Why Women Are at 6X the Alzheimer's Risk (And the Exercise Protocol That Fixes It) | #153

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

🦴 Unbreakable Bone Health

Dr. Vonda's Unbreakable Bone Health formula supports bone density and strength using patented ingredients backed by 30 years of clinical research.

🛒 Shop now → https://shop.drvondawright.com/

📖 Unbreakable: A Woman's Guide to Aging with Power

Dr. Vonda Wright's newest book, Unbreakable, is a bold guide for women ready to redefine what aging looks and feels like. Blending cutting‑edge science with real‑world strategies, it helps you build strength, resilience, and momentum through every decade of life. Discover how to turn aging into your greatest advantage and live with power, purpose, and vitality.

👉 Learn more or get your copy: https://theunbreakablebook.com

About Dr. Vonda Wright:

I'm Vonda Wright, an orthopedic sports surgeon and women's healthy‑aging expert. For 20 years I've helped athletes and everyday women protect their joints, build muscle, and extend their health span. Here you'll get science-backed strategies to age with power, so you can keep doing what you love for decades to come.

Connect with Dr. Vonda Wright:

Instagram: https://www.instagram.com/drvondawright/

Read Dr. Vonda Wright's Substack: https://drvondawright.substack.com/

TikTok: https://www.tiktok.com/@drvondawright

LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374

2026-03-24
Link to episode

The 4 Things Most Pregnant Women Are Missing and Why They Matter for Life | Jessie Inchauspe | #152

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.

📖 9 Months That Count Forever: How Your Pregnancy Diet Shapes Your Baby's Future
Amazon: https://www.amazon.com/dp/1668219123
Simon & Schuster: https://www.simonandschuster.com/books/9-Months-That-Count-Forever/Jessie-Inchauspe/9781668219126

Timestamps
00:00 Intro

07:00 Jessie's Origin Story

10:30 How Blood Sugar and Mood Are Connected
13:00 Introducing Nine Months That Count Forever
16:00 The Four Pillars: Choline, Protein, Omega-3s and Glucose Management

18:30 Four Egg Yolks a Day and Why 90% of Moms Are Choline Deficient

22:00 More Choline in the Womb Means Faster Cognition and Higher IQ

24:00 Why Low Intake Sets a Blueprint for Low Muscle Mass for Life

26:00 Building Brain Cell Connections That Last a Lifetime

29:00 Glucose During Pregnancy: Why Your Spike Is Also Your Baby's Spike

33:00 The UK Sugar Ration Study

37:00 Practical Glucose Hacks for Pregnancy

39:00 How the Womb Sets Fat Cells, Muscle Mass and Disease Risk

44:00 Where to Start Today If You Are Overwhelmed

47:00 Why Preconception Nutrition Matters Just as Much as Pregnancy

🦴 Unbreakable Bone Health

Dr. Vonda's Unbreakable Bone Health formula supports bone density and strength using patented ingredients backed by 30 years of clinical research.

🛒 Shop now → https://shop.drvondawright.com/

📖 Unbreakable: A Woman's Guide to Aging with Power

Dr. Vonda Wright's newest book, Unbreakable, is a bold guide for women ready to redefine what aging looks and feels like. Blending cutting‑edge science with real‑world strategies, it helps you build strength, resilience, and momentum through every decade of life. Discover how to turn aging into your greatest advantage and live with power, purpose, and vitality.

👉 Learn more or get your copy: https://theunbreakablebook.com

About Dr. Vonda Wright:

I'm Vonda Wright, an orthopedic sports surgeon and women's healthy‑aging expert. For 20 years I've helped athletes and everyday women protect their joints, build muscle, and extend their health span. Here you'll get science-backed strategies to age with power, so you can keep doing what you love for decades to come.

Connect with Dr. Vonda Wright:

Instagram: https://www.instagram.com/drvondawright/

Read Dr. Vonda Wright's Substack: https://drvondawright.substack.com/

TikTok: https://www.tiktok.com/@drvondawright

LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374

2026-03-17
Link to episode

Dr. John La Puma: Why Being Indoors Is Aging You Faster (And the 17-Minute Morning Fix) | #151

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

🦴 Unbreakable Bone Health

Dr. Vonda's Unbreakable Bone Health formula supports bone density and strength using patented ingredients backed by 30 years of clinical research.

🛒 Shop now → https://shop.drvondawright.com/

📖 Unbreakable: A Woman's Guide to Aging with Power

Dr. Vonda Wright's newest book, Unbreakable, is a bold guide for women ready to redefine what aging looks and feels like. Blending cutting‑edge science with real‑world strategies, it helps you build strength, resilience, and momentum through every decade of life. Discover how to turn aging into your greatest advantage and live with power, purpose, and vitality.

👉 Learn more or get your copy: https://theunbreakablebook.com

About Dr. Vonda Wright:

I'm Vonda Wright, an orthopedic sports surgeon and women's healthy‑aging expert. For 20 years I've helped athletes and everyday women protect their joints, build muscle, and extend their health span. Here you'll get science-backed strategies to age with power, so you can keep doing what you love for decades to come.

Connect with Dr. Vonda Wright:

Instagram: https://www.instagram.com/drvondawright/

Read Dr. Vonda Wright's 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/

2026-03-10
Link to episode

Gut Health, Estrogen, and What to Eat for Your Body in Midlife | Dr. Emily Prpa | #150

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

🦴 Unbreakable Bone Health

Dr. Vonda's Unbreakable Bone Health formula supports bone density and strength using patented ingredients backed by 30 years of clinical research.

🛒 Shop now → https://shop.drvondawright.com/

📖 Unbreakable: A Woman's Guide to Aging with Power

Dr. Vonda Wright's newest book, Unbreakable, is a bold guide for women ready to redefine what aging looks and feels like. Blending cutting‑edge science with real‑world strategies, it helps you build strength, resilience, and momentum through every decade of life. Discover how to turn aging into your greatest advantage and live with power, purpose, and vitality.

👉 Learn more or get your copy: https://theunbreakablebook.com

About Dr. Vonda Wright:

I'm Vonda Wright, an orthopedic sports surgeon and women's healthy‑aging expert. For 20 years I've helped athletes and everyday women protect their joints, build muscle, and extend their health span. Here you'll get science-backed strategies to age with power, so you can keep doing what you love for decades to come.

Connect with Dr. Vonda Wright:

Instagram: https://www.instagram.com/drvondawright/

Read Dr. Vonda Wright's 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/

2026-03-03
Link to episode

The 30-30-3 Rule: A Simple Framework for Women Over 40 to Conquer Hormone Havoc | Dr. Amy Shah | #149

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.

🦴 Unbreakable Bone Health

Dr. Vonda's Unbreakable Bone Health formula supports bone density and strength using patented ingredients backed by 30 years of clinical research.

🛒 Shop now → https://shop.drvondawright.com/

📖 Unbreakable: A Woman's Guide to Aging with Power

Dr. Vonda Wright's newest book, Unbreakable, is a bold guide for women ready to redefine what aging looks and feels like. Blending cutting‑edge science with real‑world strategies, it helps you build strength, resilience, and momentum through every decade of life. Discover how to turn aging into your greatest advantage and live with power, purpose, and vitality.

👉 Learn more or get your copy: https://theunbreakablebook.com

About Dr. Vonda Wright:

I'm Vonda Wright, an orthopedic sports surgeon and women's healthy‑aging expert. For 20 years I've helped athletes and everyday women protect their joints, build muscle, and extend their health span. Here you'll get science-backed strategies to age with power, so you can keep doing what you love for decades to come.

Connect with Dr. Vonda Wright:

Instagram: https://www.instagram.com/drvondawright/

Read Dr. Vonda Wright's 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/

2026-02-24
Link to episode

Gut Health After 40: 4 Science-Backed Ways to Fix Your Microbiome | Dr. Karen Corbin | #148

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

🦴 Unbreakable Bone Health

Dr. Vonda's Unbreakable Bone Health formula supports bone density and strength using patented ingredients backed by 30 years of clinical research.

🛒 Shop now → https://shop.drvondawright.com/

📖 Unbreakable: A Woman's Guide to Aging with Power

Dr. Vonda Wright's newest book, Unbreakable, is a bold guide for women ready to redefine what aging looks and feels like. Blending cutting‑edge science with real‑world strategies, it helps you build strength, resilience, and momentum through every decade of life. Discover how to turn aging into your greatest advantage and live with power, purpose, and vitality.

👉 Learn more or get your copy: https://theunbreakablebook.com

About Dr. Vonda Wright:

I'm Vonda Wright, an orthopedic sports surgeon and women's healthy‑aging expert. For 20 years I've helped athletes and everyday women protect their joints, build muscle, and extend their health span. Here you'll get science-backed strategies to age with power, so you can keep doing what you love for decades to come.

Connect with Dr. Vonda Wright:

Instagram: https://www.instagram.com/drvondawright/

Read Dr. Vonda Wright's 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/

2026-02-17
Link to episode

#1 OB-GYN: The LIE Women Were Told About BODY ODOR (This Changes Everything) | Shannon Klingman | #147

Get Dr. Vonda's latest insights on strength, bone health, longevity, and aging with power delivered straight to your inbox. Join her free health & longevity newsletter here: https://www.drvondawright.com/resources/aging-longevity

Through decades of caring for women as an orthopedic sports surgeon, I've seen how many health challenges go unspoken. Body odor, vaginal health, and the shame and silence around them are not small issues. They affect confidence, relationships, and how women move through the world.

In this conversation, Shannon and I explore how a simple clinical observation became a breakthrough in understanding how odor works on the body. We discuss why women were taught to mask symptoms instead of understanding their source and how deeply stigma has shaped the way they experience their own bodies.

Shannon shares her journey from clinical practice to building products based on physiology rather than marketing myths. We also talk about the power of listening without judgment and giving women the language, knowledge, and permission to understand their bodies without embarrassment.

What we cover:

- How Shannon's clinical practice revealed a hidden but widespread problem for women

- Why odor is a bacterial issue, not a hygiene failure

- The difference between masking symptoms and addressing root causes

- How shame has shaped women's health messaging for decades

- Why the vulva, skin folds, and external body deserve the same scientific attention

- What it takes to challenge medical dogma as a woman physician

- The leap from medicine to entrepreneurship and the resistance along the way

- Building products that respect women's intelligence and lived experience

- Why listening to patients changes everything

- How confidence, dignity, and health are deeply connected

About Shannon Klingman:

Dr Shannon Klingman is an OB-GYN, innovator, and founder of Lume. She brings a rare blend of clinical insight, scientific rigor, and fearless honesty to women's health. Her work has helped millions of women better understand their bodies, free from shame, misinformation, or outdated advice.

Connect with Shannon Klingman:

Website: https://lumedeodorant.com/

Instagram: https://www.instagram.com/shannon_klingman_md

TikTok: https://www.tiktok.com/@shannon.klingman.md

Timestamps

00:00 Intro

02:27 The Birth of Lume: A Revolutionary Idea

05:42 Developing the Product

08:12 Facing Skepticism and Rejection

10:53 Breaking Through with Marketing

17:40 Scaling and Team Building

25:11 Balancing Family and Business

28:56 The Reality of Entrepreneurial Success

31:12 Personal Health and Lifestyle Changes

35:22 Breast Cancer Diagnosis and Recovery

45:06 Future Aspirations and Reflections

🦴 Unbreakable Bone Health

Dr. Vonda's Unbreakable Bone Health formula supports bone density and strength using patented ingredients backed by 30 years of clinical research.

🛒 Shop now → https://shop.drvondawright.com/

📖 Unbreakable: A Woman's Guide to Aging with Power

Dr. Vonda Wright's newest book, Unbreakable, is a bold guide for women ready to redefine what aging looks and feels like. Blending cutting‑edge science with real‑world strategies, it helps you build strength, resilience, and momentum through every decade of life. Discover how to turn aging into your greatest advantage and live with power, purpose, and vitality.

👉 Learn more or get your copy: https://theunbreakablebook.com

About Dr. Vonda Wright:

I'm Vonda Wright, an orthopedic sports surgeon and women's healthy‑aging expert. For 20 years I've helped athletes and everyday women protect their joints, build muscle, and extend their health span. Here you'll get science-backed strategies to age with power, so you can keep doing what you love for decades to come.

Connect with Dr. Vonda Wright:

Instagram: https://www.instagram.com/drvondawright/

Read Dr. Vonda Wright's Substack: https://drvondawright.substack.com/

https://www.penguinrandomhouse.com/books/777129/the-menopause-gut-by-cynthia-thurlow-np/

LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374

Website: http://www.drvondawright.com/

2026-02-10
Link to episode

Female Longevity After 40: 10 Simple Ways to Stay Strong and Healthy | Dr Vonda Wright | #146

Get Dr. Vonda's latest insights on strength, bone health, longevity, and aging with power delivered straight to your inbox. Join her free health & longevity newsletter here: https://www.drvondawright.com/resources/aging-longevity

Today I want to talk with you about how women age, and why so many of us feel surprised by what happens to our bodies in midlife.

This is not an episode about chasing youth or fearing wrinkles. It is about understanding why women are not taught how longevity really works in our bodies, and why the years leading up to menopause matter far more than we were ever told.

I have learned, through decades of caring for women as an orthopedic sports surgeon, that we are not simply smaller versions of men. Our biology has often been overlooked in longevity research, even though estrogen quietly influences nearly every system that determines how strong, mobile, and independent we remain as we age.

I want you to know this. Aging is not something that happens to you. It is something you can shape. With the right information, a few consistent habits, and a deeper understanding of your own body, you can build strength and resilience that carry you forward for decades.

If you have ever felt like your body changed without warning, like the advice that once worked no longer does, or like aging has been framed as something to fear, this episode is for you.

My hope is that this conversation leaves you feeling informed, supported, and empowered to age with strength, clarity, and confidence.

Timestamps

00:00 Introduction to Female Longevity

02:06 The Unique Aging Process of Women

03:19 Critical Data Points on Female Longevity

07:08 10 Essential Principles of Female Longevity

07:56 The Critical Decade: 35-45

09:27 The Role of Estrogen in Longevity

11:27 Body Composition Changes in Midlife

12:45 Mitochondria and Female Energy

13:49 Muscle Strength and Longevity

14:55 Cardiovascular Fitness and Lifespan

15:36 Brain Health and Estrogen

16:37 Inflammation and Aging

17:56 Modifying Biological Age

19:42 Conclusion: Designing an Unbreakable Future

🦴 Unbreakable Bone Health

Dr. Vonda's Unbreakable Bone Health formula supports bone density and strength using patented ingredients backed by 30 years of clinical research.

🛒 Shop now → https://shop.drvondawright.com/

📖 Unbreakable: A Woman's Guide to Aging with Power

Dr. Vonda Wright's newest book, Unbreakable, is a bold guide for women ready to redefine what aging looks and feels like. Blending cutting‑edge science with real‑world strategies, it helps you build strength, resilience, and momentum through every decade of life. Discover how to turn aging into your greatest advantage and live with power, purpose, and vitality.

👉 Learn more or get your copy: https://theunbreakablebook.com

About Dr. Vonda Wright:

I'm Vonda Wright, an orthopedic sports surgeon and women's healthy‑aging expert. For 20 years I've helped athletes and everyday women protect their joints, build muscle, and extend their health span. Here you'll get science-backed strategies to age with power, so you can keep doing what you love for decades to come.

Connect with Dr. Vonda Wright:

Instagram: https://www.instagram.com/drvondawright/

Read Dr. Vonda Wright's 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/

2026-02-03
Link to episode

#1 Menopause Gut Expert: Why Your Microbiome CONTROLS Hormones, Mood & Bone Loss | Cynthia Thurlow | #145

Get Dr. Vonda's latest insights on strength, bone health, longevity, and aging with power delivered straight to your inbox. Join her free health & longevity newsletter here: https://www.drvondawright.com/resources/aging-longevity

There's a moment many women reach in midlife where things don't feel wrong but they don't feel right either. Digestion changes. Bloating appears out of nowhere. Sleep feels lighter. Inflammation lingers. And no one ever told us these systems might all be connected.

I sat down with Cynthia Thurlow, a nurse practitioner and intermittent fasting expert, to talk about a topic that is still vastly underexplored in women's health: the gut microbiome during perimenopause and menopause.

So many women are told their digestive symptoms, inflammation, mood changes, or recurrent infections are just "part of aging." What Cynthia makes clear is that these experiences are deeply rooted in physiology and that when we understand what's happening, we're no longer powerless. This conversation matters because it replaces dismissal with clarity and fear with context.

We examine how this topic shows up in daily life:

- Why declining estrogen affects gut barrier integrity, immune response, and inflammation

- How "leaky gut" can contribute to bone loss, autoimmune risk, and metabolic changes

- The connection between gut health, mood, anxiety, and neurotransmitter signaling

- Why fiber and short-chain fatty acids become more important in perimenopause and menopause

- How fermented foods can support microbiome diversity and recovery after stress, illness, or antibiotics

- The gut–vaginal microbiome connection and why improving one can support the other

- How chronic stress and unprocessed trauma can accelerate hormonal aging and menopause timing

About Cynthia Thurlow:
Cynthia Thurlow, NP is a nurse practitioner, intermittent fasting expert, and educator specializing in women's health, hormones, and longevity. Her work bridges functional and conventional medicine, with a focus on helping women understand the physiological changes of perimenopause and menopause through a science-based, compassionate lens.

📘 Book - The Menopause Gut

Balance Your Microbiome to Reclaim Your Health in Midlife and Beyond

Connect with Cynthia Thurlow:

Website: https://www.cynthiathurlow.com/

Instagram: https://www.instagram.com/cynthia_thurlow_/

Twitter: https://x.com/_cynthiathurlow

YouTube: https://www.youtube.com/@CynthiaThurlow

Timestamps

00:00 Intro

01:30 What the Gut Microbiome Really Is (and Why It Matters for Whole-Body Health)

05:52 How Perimenopause Triggers Early Changes in the Gut Microbiome

15:23 Practical Gut Health Tips: Diet, Sugar, Sleep, and Inflammation

20:19 Alcohol, Emotional Awareness, and Its Impact on the Microbiome

26:03 Food as Comfort: Emotional Eating, Reflection, and Gut Health

27:52 Vaginal Microbiome Explained: Its Connection to Gut Health

30:26 Stress, Cortisol, Bone Health, and the Gut-Brain Connection

33:11 How Trauma Creates Long-Term Effects on the Body and Microbiome

40:28 Processing Trauma in Healthcare Workers and Physical Health Outcomes

45:02 Healing the Gut Through Awareness and Lifestyle Changes

🦴 Unbreakable Bone Health

Dr. Vonda's Unbreakable Bone Health formula supports bone density and strength using patented ingredients backed by 30 years of clinical research.

🛒 Shop now → https://shop.drvondawright.com/

📖 Unbreakable: A Woman's Guide to Aging with Power

Dr. Vonda Wright's newest book, Unbreakable, is a bold guide for women ready to redefine what aging looks and feels like. Blending cutting‑edge science with real‑world strategies, it helps you build strength, resilience, and momentum through every decade of life. Discover how to turn aging into your greatest advantage and live with power, purpose, and vitality.

👉 Learn more or get your copy: https://theunbreakablebook.com

About Dr. Vonda Wright:

I'm Vonda Wright, an orthopedic sports surgeon and women's healthy‑aging expert. For 20 years I've helped athletes and everyday women protect their joints, build muscle, and extend their health span. Here you'll get science-backed strategies to age with power, so you can keep doing what you love for decades to come.

Connect with Dr. Vonda Wright:

Instagram: https://www.instagram.com/drvondawright/

Read Dr. Vonda Wright's 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/

2026-01-27
Link to episode

Why Menopause Is Aging Your Teeth, Gums & Sleep (Dentist Explains) | Dr Carlos Melendez | #144

Get Dr. Vonda's latest insights on strength, bone health, longevity, and aging with power delivered straight to your inbox. Join her free health & longevity newsletter here: https://www.drvondawright.com/resources/aging-longevity

There's a quiet shift many women notice in midlife that rarely gets talked about in the doctor's office, changes in their mouth. Gums that feel more sensitive. Teeth that suddenly seem fragile. Dryness, inflammation, or dental issues that appear despite "doing everything right."

I sat down with Dr. Carlos Melendez, a general dentist and practice owner, to talk about what really happens to oral health during perimenopause and menopause, and why women are so often left without explanation when changes begin.

Women are frequently told that dental issues are about hygiene alone, or that worsening gum or tooth problems are just "bad luck." This conversation matters because it reframes oral health as part of whole-body health. When women understand the hormonal and physiological drivers behind these changes, they're empowered to protect not just their smiles, but their overall health as they age.

We examine how this topic shows up in daily life:

- How hormonal shifts in menopause affect gum tissue, bone, and oral inflammation

- Why dry mouth becomes more common and why it matters for tooth and gum health

- The connection between estrogen loss, bone density, and jawbone health

- How chronic inflammation in the mouth can impact whole-body health

- Why routine dental changes in midlife deserve deeper evaluation, not dismissal

- How preventive dental care needs to evolve during perimenopause and menopause

- Why collaboration between medical and dental care is essential for aging well

About Dr. Carlos Melendez:
Dr. Carlos Melendez is a general dentist and practice owner with extensive experience caring for adult patients across all life stages. His work focuses on preventive care, patient education, and understanding how systemic health directly impacts oral health, especially in midlife and beyond.

Connect with Dr. Carlos Melendez:
Website: https://www.nonasmiles.com/

LinkedIn: https://www.linkedin.com/in/carlos-melendez-473523178/

Timestamps (will update once final draft is available)

00:00:00 Intro

00:01:30 Why Dental Health Changes in Midlife

00:05:10 Hormones, Gums, and Oral Inflammation

00:09:40 Estrogen Loss and Jawbone Health

00:14:20 Dry Mouth, Saliva, and Tooth Protection

00:18:30 Gum Disease and Systemic Inflammation

00:24:10 Preventive Dental Care During Menopause

00:29:40 What Dentists Wish Women Knew About Menopause

00:35:20 Advocating for Your Oral Health

00:41:10 Practical Tips for Maintaining Oral Health

00:47:21 Sleep Apnea: Diagnosis and Treatment

🦴 Unbreakable Bone Health

Dr. Vonda's Unbreakable Bone Health formula supports bone density and strength using patented ingredients backed by 30 years of clinical research.

🛒 Shop now → https://shop.drvondawright.com/

📖 Unbreakable: A Woman's Guide to Aging with Power

Dr. Vonda Wright's newest book, Unbreakable, is a bold guide for women ready to redefine what aging looks and feels like. Blending cutting‑edge science with real‑world strategies, it helps you build strength, resilience, and momentum through every decade of life. Discover how to turn aging into your greatest advantage and live with power, purpose, and vitality.

👉 Learn more or get your copy: https://theunbreakablebook.com

About Dr. Vonda Wright:

I'm Vonda Wright, an orthopedic sports surgeon and women's healthy‑aging expert. For 20 years I've helped athletes and everyday women protect their joints, build muscle, and extend their health span. Here you'll get science-backed strategies to age with power, so you can keep doing what you love for decades to come.

Connect with Dr. Vonda Wright:

Instagram: https://www.instagram.com/drvondawright/

Read Dr. Vonda Wright's Substack: https://drvondawright.substack.com/