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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 blood sugar is telling you everything. You just haven't been listening.
In this episode, I sit down with registered dietitian and certified personal trainer Kayla Girgen, one of the first clinicians to bring continuous glucose monitoring to everyday women who do not have diabetes. If you have ever eaten well, exercised hard, and still felt like your body was working against you, this conversation will change the way you see your metabolism forever.
What We Explore:
- How a CGM reveals what food, stress, sleep, and exercise are doing to your blood sugar in real time.
- Why pre-diabetes is one of the most under-treated diagnoses in women's health.
- Why fasting insulin is the number you actually need.
- What your blood sugar crashing at 3am has to do with why you cannot get back to sleep.
- How to eat enough protein without overhauling your entire routine overnight.
- Why rucking is one of the most practical tools for building strength, improving body composition, and boosting bone density.
About Kayla Girgen
KAYLA GIRGEN, RD, LD, CPT, is a registered dietitian, certified personal trainer, and founder of Sugar + Strength Academy—an online wellness community helping women balance blood sugar and build strength, one step at a time. She blends real-life tools, such as continuous glucose monitoring (CGM), with accessible movement, like rucking, to help clients break free from diet extremes and feel strong—both physically and mentally. Kayla’s approach centers on progress over perfection and creating results that work in real life. Her upcoming book Ruck Fit shares how rucking became a catalyst for reclaiming her physical and mental health, proving that fitness doesn’t have to be complicated to be life-changing.
Connect with Kayla Girgen:
Website: https://kaylagirgenrd.com/
Instagram: https://www.instagram.com/kaylagirgenrd/
LinkedIn: https://www.linkedin.com/in/kaylagirgen/
YouTube: https://www.youtube.com/@kaylagirgenrd
Facebook: https://www.facebook.com/kaylagirgenrdld
TikTok: https://www.tiktok.com/@kaylagirgenrd
Book - RUCK FIT: Build Strength and Endurance by Walking with Weight
Available here: https://a.co/d/06vLg5nR
Timestamps
00:00 Intro
03:30 How Stress Shows Up on Your Blood Sugar
09:30 Why Pre-Diabetes Is a Five-Alarm Fire
13:00 Glucose Typing: Are You a Compensator or a Spiker
16:25 What to Do If Your Blood Sugar Spikes and Crashes
20:40 How Long Should You Actually Wear a CGM
24:00 How to Calculate Your Daily Protein Goal
29:10 GLP-1s and the Changing Weight Loss Landscape
34:50 Why Eating Too Little Is the Biggest Mistake Midlife Women Make
37:00 Rucking: What It Is and Why It Works for Women
40:00 How Adding Weight Increases Your Training Load by 10 Percent
45:00 The Top Three Priorities for High-Achieving Women Feeling Stuck
51:20 Rapid Fire: CGM, Carnivore, and Habits
Start your Unbreakable journey
Most women are never given a clear plan for how to stay strong as they age.
The Unbreakable Lifestyle is where that changes.
This is the home of Dr. Vonda’s method — built from 20+ years of clinical work and designed for real life.
Inside:
- Unbreakable Assessment — know exactly where you stand
- Training plans — build muscle, protect bone, improve performance
- AI Dr. Vonda — get answers and guidance anytime
- Community — women committed to staying strong and engaged
- Exclusive education — what actually works, all in one place
This is not another program.
This is how you build strength — with direction.
Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/
Build stronger bones
Bone loss starts earlier than you think — and speeds up in midlife.
Dr. Vonda’s Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients.
Foundational. Not optional.
Shop now: https://shop.drvondawright.com/?utm_s
Read the book
Unbreakable: A Woman’s Guide to Aging with Power
A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age.
Get your copy: https://theunbreakablebook.com?utm_so
About Dr. Vonda Wright
Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women’s health and longevity.
For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork.
Her mission is simple: help women age with power.
Connect with Dr. Vonda
Instagram: https://www.instagram.com/drvondawright
Substack: https://drvondawright.substack.com/
TikTok: https://www.tiktok.com/@drvondawright
LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374
Website: http://www.drvondawright.com
Get Dr. Vonda’s insights
Want to understand what’s happening in your body — and what to do next?
Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same way she speaks to her patients.
Clear. Practical. No noise.
Join the newsletter: https://manage.kmail-lists.com/subscriptions/subscribe?a=YqJKtR&g=Ww3gx3&
What does it look like to refuse to age into frailty?
Gabby Reece is 56, trains six days a week, and hasn't relied on willpower once. Here's how she actually does it.
In this conversation, Gabby and I talk through the real mechanics of a well-designed life. We cover discipline versus willpower, how two strong people build a thriving relationship, and the simple daily practices that keep Gabby strong, grounded, and fully present.
What We Explore:
- How discipline and willpower are completely different, and why confusing the two keeps most people stuck.
- Why Gabby builds personal scaffolding around her real life instead of chasing someone else's routine.
- How two high-performing partners can lead a relationship rooted in service, mutual respect, and flow.
- What Gabby's weekly training schedule actually looks like, from land HIIT to pool workouts and Sunday rucks.
- Why morning sunlight and quiet time are the anchors that make every other habit easier to sustain.
- How Gabby thinks about nutrition without obsessing over macros or chasing perfection.
What it takes to stop comparing yourself to your peak athletic self and start building new goals.
About Gabby Reece
Gabby Reece is a former professional beach volleyball champion, New York Times bestselling author, entrepreneur, and host of The Gabby Reece Show. She co-founded XPT with her husband Laird Hamilton and has spent decades exploring what it means to live and age with genuine strength.
Connect with Gabby Reece:
Instagram: https://www.instagram.com/gabbyreece/
TikTok: https://www.tiktok.com/@gabbyreeceofficial
Website: https://gabriellereece.com
Timestamps
00:00 Intro
02:50 How Core Values Stay Constant as Life Changes
05:30 Willpower vs. Discipline: What Biology Actually Says
09:00 Why Physical Strength Is About More Than Your Body
12:15 How Two Strong People Build a Thriving Relationship
18:00 Why Choosing Flow Over Being Right Actually Wins
23:00 The Morning Ritual That Keeps a Marriage Strong
27:00 How to Protect Your Energy With Smarter Boundaries
30:20 How to Eat Well Without Tracking Macros
34:00 Why You Need New Goals After Peak Performance
36:50 The Daily Habit Order That Makes Everything Easier
41:10 Accountability and Grace: How to Balance Both
43:45 How to Design the Life You Actually Want
47:50 Simplicity as a Longevity Strategy
Start your Unbreakable journey
Most women are never given a clear plan for how to stay strong as they age.
The Unbreakable Lifestyle is where that changes.
This is the home of Dr. Vonda’s method — built from 20+ years of clinical work and designed for real life.
Inside:
- Unbreakable Assessment — know exactly where you stand
- Training plans — build muscle, protect bone, improve performance
- AI Dr. Vonda — get answers and guidance anytime
- Community — women committed to staying strong and engaged
- Exclusive education — what actually works, all in one place
This is not another program.
This is how you build strength — with direction.
Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/
Build stronger bones
Bone loss starts earlier than you think — and speeds up in midlife.
Dr. Vonda’s Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients.
Foundational. Not optional.
Shop now: https://shop.drvondawright.com/?utm_s
Read the book
Unbreakable: A Woman’s Guide to Aging with Power
A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age.
Get your copy: https://theunbreakablebook.com?utm_so
About Dr. Vonda Wright
Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women’s health and longevity.
For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork.
Her mission is simple: help women age with power.
Connect with Dr. Vonda
Instagram: https://www.instagram.com/drvondawright
Substack: https://drvondawright.substack.com/
TikTok: https://www.tiktok.com/@drvondawright
LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374
Website: http://www.drvondawright.com
Get Dr. Vonda’s insights
Want to understand what’s happening in your body — and what to do next?
Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same way she speaks to her patients.
Clear. Practical. No noise.
Join the newsletter: https://manage.kmail-lists.com/subscriptions/subscribe?a=YqJKtR&g=Ww3gx3
At 89 years old, Dr. Arnold Gilberg still feels 40. That is not a metaphor, it is a philosophy. I sat down with this Beverly Hills psychiatrist, ordained rabbi, and author of The Myth of Aging, trained by one of Sigmund Freud's own colleagues, to talk about the one enemy more dangerous than getting older: disengagement.
What we explore:
- How disengagement, not aging itself, is the true driver of physical and mental decline.
- Why curiosity is the master key to staying mentally alive as you grow older.
- How self-forgiveness unlocks behavioral change that willpower alone never can.
- Why psychiatry's drift toward medication alone is leaving patients behind.
- Why gratitude, practiced daily, is one of the most powerful tools for vitality.
- How giving yourself grace, not perfection, finally allows people to act on what they know.
- What happiness really looks like across a lifetime, and why expecting constant joy backfires.
- Why vulnerability between doctor and patient, not clinical distance, is what heals.
About Dr. Arnold Gilberg:
Arnold L. Gilberg, MD, PhD, received his bachelor’s degree in political science and Doctor of Medicine degree from the University of Illinois. He interned at the Los Angeles General Medical Center. He is the last person alive trained by Franz Alexander, MD, a distinguished colleague of Sigmund Freud. His psychiatric training took place at the Cedars-Sinai Medical Center, where he was chief psychiatric resident. He also has a doctorate in psychoanalysis from the Southern California Psychoanalytic Institute.
Dr. Gilberg is a Distinguished Life Fellow of the American Psychiatric Association, the former Clinical Chief of Psychiatry at Cedars-Sinai Medical Center in Los Angeles, and an associate clinical professor at UCLA School of Medicine (honorary). He served for ten years under three different governors on the Medical Board of California for LA County, and has treated thousands of patients in his Los Angeles-based practice.
📖 Get Dr. 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.
Shop now: https://shop.drvondawright.com/
Read the book
Unbreakable: A Woman’s Guide to Aging with Power
A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age.
Get your copy: https://www.theunbreakablelifestyle.com/unbreakable-book
About Dr. Vonda Wright
Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women’s health and longevity.
For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork.
Her mission is simple: help women age with power.
Connect with Dr. Vonda
Instagram: https://www.instagram.com/drvondawright
Substack: https://drvondawright.substack.com/
TikTok: https://www.tiktok.com/@drvondawright
LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374
Website: http://www.drvondawright.com
Get Dr. Vonda’s insights
Want to understand what’s happening in your body — and what to do next?
Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same way she speaks to her patients.
Clear. Practical. No noise.
Join the newsletter: https://manage.kmail-lists.com/subscriptions/subscribe?a=YqJKtR&g=Ww3gx3&
Resting your pain away is not a strategy. It is how women lose strength, mobility, and years of active life.
I sat down with Dr. Dan Ginader, DPT and Clinic Director of Mims Method Physical Therapy in Manhattan, to unpack the real root causes behind common aches and why movement, not rest, is almost always the answer.
What we explore:
- How resting after injury creates the very weakness that leads to the next one
- Why pain is more often a signal of weakness than structural damage
- How the Musculoskeletal Syndrome of Menopause affects every tissue as estrogen declines
- Why frozen shoulder demands a stage-based approach; forcing it only backfires
- How glute weakness drives most "itises" in active women
- Why the pelvic floor is the hidden key to glute activation and pain-free movement
- Why it is never too late to start; it does require more consistency and patience
About Dr. Dan Ginader:
Dan Ginader is a Doctor of Physical Therapy based in Midtown Manhattan, New York City. He is widely recognized for his popular social media content, where he explains the common causes of aches and pains and offers simple, actionable ways to address them. With millions of followers across various platforms, Dan remains deeply committed to his in-person practice, where he treats a diverse range of patients, including professional dancers and Broadway performers. Over nearly a decade of experience, he has worked with manual laborers, corporate professionals, athletes, singers, and actors. This broad expertise enables Dan to connect with and provide effective care to people from all walks of life.
Connect with Dr. Dan Ginader:
Instagram: https://www.instagram.com/dr.dan_dpt/
LinkedIn: https://www.linkedin.com/in/danginader/
YouTube: https://www.youtube.com/channel/UCsXbGLEiQGSFFd9Klj3oufw
Facebook: https://www.facebook.com/dr.danptdpt/
TikTok: https://www.tiktok.com/@dr.dan_dpt
Book: The Pain-Free Body: Simple Stretches and Exercises for Common Aches and Pains https://www.amazon.com/dp/1628606134
Timestamps
00:00 Intro: Why rest is rarely the answer to pain
01:46 The injury-rest-atrophy cycle explained
03:13 Rebuilding confidence through progressive movement
05:27 Injury pain vs. workout discomfort
09:41 Menopause and the musculoskeletal system
12:00 Osteoporosis, bone loss, and active women
15:02 How PT adapts for midlife women
20:26 Frozen shoulder: the two-phase approach
24:08 Glute tendonitis: weakness is the real culprit
30:47 Pelvic floor PT and why Kegels often backfire
33:33 The posture reset habit that actually works
40:00 Is it ever too late to start?
40:58 Myth-busting: foam rolling, stretching, heat vs. ice
44:10 Best recovery tool after heavy lifting
Start your Unbreakable journey
Most women are never given a clear plan for how to stay strong as they age.
The Unbreakable Lifestyle is where that changes.
This is the home of Dr. Vonda’s method — built from 20+ years of clinical work and designed for real life.
Inside:
- Unbreakable Assessment — know exactly where you stand
- Training plans — build muscle, protect bone, improve performance
- AI Dr. Vonda — get answers and guidance anytime
- Community — women committed to staying strong and engaged
- Exclusive education — what actually works, all in one place
This is not another program.
This is how you build strength — with direction.
Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/
Build stronger bones
Bone loss starts earlier than you think — and speeds up in midlife.
Dr. Vonda’s Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients.
Foundational. Not optional.
Shop now: https://shop.drvondawright.com/?utm_s
Read the book
Unbreakable: A Woman’s Guide to Aging with Power
A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age.
Get your copy: https://theunbreakablebook.com?utm_so
About Dr. Vonda Wright
Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women’s health and longevity.
For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork.
Her mission is simple: help women age with power.
Connect with Dr. Vonda
Instagram: https://www.instagram.com/drvondawright
Substack: https://drvondawright.substack.com/
TikTok: https://www.tiktok.com/@drvondawright
LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374
Website: http://www.drvondawright.com
Get Dr. Vonda’s insights
Want to understand what’s happening in your body — and what to do next?
Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same way she speaks to her patients.
Clear. Practical. No noise.
Join the newsletter: https://manage.kmail-lists.com/subscriptions/subscribe?a=YqJKtR&g=Ww3gx3&
I sat down with Dr. Florence Comite, the original gangster of precision medicine, who has been treating every patient as an "N of 1" for over 30 years. She pioneered Women's Health at Yale in 1992 and has spent her career proving that your genes are not your destiny. We go deep into what it actually takes to reverse biological aging, not slow it, reverse it.
What we cover:
- The five biomarkers that are suboptimal in nearly every patient, and why your doctor is probably not testing all of them.
- Why "normal" lab values are not the same as optimal, and how that gap is silently costing you your health.
- Why testosterone is the most underprescribed hormone in women's health, and what you lose without it.
- How epigenetics means your lifestyle is rewriting your genetic destiny every single day.
Why sleep, not exercise, is the foundation everything else is built on.
About Dr. Florence Comite:
Florence Comite, MD, physician-scientist, endocrinologist, and global authority on healthy longevity, is founder of the Comite Center for Precision Medicine & Healthy Longevity in New York, Palo Alto, and Miami Beach. A Yale School of Medicine graduate and faculty member for twenty-five years, Dr. Comite held triple appointments in Endocrinology (Internal Medicine and Pediatrics) and Reproductive Endocrinology (Gynecology and Andrology). As a clinical investigator, she developed research and patented therapies at the National Institutes of Health (NIH) and Yale. In 1992, she pioneered the nation’s first center for women’s health at Yale, redefining integrative care for women. Dr. Comite also founded the first physician-led artificial intelligence app. Trained on decades of her proprietary real-world research, it's a powerful personalized tool to help people optimize their healthspan.
Connect with Dr. Florence Comite:
Website: www.comitemd.com
Instagram: https://www.instagram.com/drflorencecomite/
LinkedIn: https://www.linkedin.com/in/drflorencecomite/
TikTok: https://www.tiktok.com/@drflorencecomite/
X (Twitter): https://x.com/FlorenceComite
📗 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.
Shop now: https://shop.drvondawright.com/?utm_s
Read the book
Unbreakable: A Woman’s Guide to Aging with Power
A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age.
Get your copy: https://theunbreakablebook.com?utm_so
About Dr. Vonda Wright
Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women’s health and longevity.
For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork.
Her mission is simple: help women age with power.
Connect with Dr. Vonda
Instagram: https://www.instagram.com/drvondawright
Substack: https://drvondawright.substack.com/
TikTok: https://www.tiktok.com/@drvondawright
LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374
Website: http://www.drvondawright.com
Get Dr. Vonda’s 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/
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/
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
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
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/
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/
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/
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/
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/
TikTok: https://www.tiktok.com/@drvondawright
LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374
Website: http://www.drvondawright.com/
Get Dr. Vonda’s 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/
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
https://www.penguinrandomhouse.com/books/777129/the-menopause-gut-by-cynthia-thurlow-np/
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/
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/
TikTok: https://www.tiktok.com/@drvondawright
LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374
Website: http://www.drvondawright.com/
Get Dr. Vonda’s latest insights on strength, bone health, longevity, and aging with power delivered straight to your inbox. Join her free health & longevity newsletter here: https://www.drvondawright.com/resources/aging-longevity
This is a conversation many women don’t realize they need until something starts to feel off.
I sat down with Dr. Sara Reardon, a pelvic floor physical therapist known as The Vagina Whisperer, to talk about a part of women’s health that quietly affects how we move, train, recover, and age. It is rarely discussed until symptoms begin to interfere with daily life.
We explore the life stages when pelvic health is most vulnerable, including pregnancy, postpartum recovery, athletic training, and menopause, times when women are often told to accept changes without explanation. Sara offers clarity on how the pelvic floor adapts through these transitions and how early, thoughtful support can make a real difference. This episode provides perspective, reassurance, and a path forward to better understand your body, helping you move more confidently through every stage of life.
We examine how pelvic floor health shows up in daily life:
- How leaking, pain, and pressure reflect coordination issues rather than personal failure
- Why athletes and active women experience pelvic floor symptoms more often than expected
- How breathing patterns and pressure management affect strength, stability, and comfort
- What pregnancy and postpartum recovery actually demand from the pelvic floor
- How menopause changes tissue health, sensation, and support
- Why pelvic floor care influences longevity, mobility, and confidence as we age
About Dr. Sara Reardon:
Sara Reardon, PT, DPT, also known as The Vagina Whisperer, is a board-certified pelvic floor physical therapist and leading voice in women’s pelvic health. With over a decade of clinical experience, she helps women better understand their bodies and address pelvic floor issues across pregnancy, postpartum, athletics, and midlife.
📘 Book - Floored
A Woman’s Guide To Pelvic Floor Health At Every Stage
Connect with Dr. Sara Reardon:
Website: http://thevagwhisperer.com/
Instagram: https://www.instagram.com/the.vagina.whisperer/
LinkedIn: https://www.linkedin.com/in/sara-reardon-pt/
Timestamps
00:00:00 Intro
00:02:55 Why Pelvic Floor Health Is Ignored in Women’s Healthcare
00:10:40 Pelvic Floor Myths Women Still Believe
00:16:25 Symptoms Women Are Told to Normalize
00:18:15 Pelvic Floor Therapy During Pregnancy: What to Know
00:24:48 Pelvic Floor Health in Menopause
00:29:08 Empowering the Next Generation
00:31:59 Bathroom Habits That Can Damage Your Pelvic Floor
00:37:28 Do Kegels Actually Work for Pelvic Floor Strength
00:40:26 Simple Pelvic Floor Exercises You Can Do Every Day
00:46:58 How to Advocate for Pelvic Floor Health With Your Doctor
🦴 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/
Today’s conversation is one I believe every woman deserves to hear - regardless of age, stage, or current health status.
I sat down with Meghan Rabbit, an award-winning health journalist and the author of The New Rules for Women’s Health, to talk about something many of us feel but rarely name clearly: modern medicine was not designed with women in mind - especially across midlife.
This isn’t about blame. And it isn’t about distrust of doctors.
It’s about understanding the system we are navigating, and learning how to advocate for ourselves within it.
Meghan brings a rare perspective to this conversation. She has spent years interviewing hundreds of clinicians and researchers across women’s health, brain health, heart disease, menopause, autoimmune conditions, and longevity. What she uncovered is both sobering and empowering: women have been left out of research, diagnostics, and treatment models for decades, but knowledge changes outcomes.
In this episode, we talk about why women must become active participants in their own healthcare, not passive recipients. We explore what it means to be the “CEO of your health” - tracking symptoms, preparing for appointments, understanding your body, and engaging in true shared decision-making with your clinicians.
We also walk through the body systems where these gaps show up most clearly:
- Why women represent the majority of Alzheimer’s cases—and what midlife has to do with brain health
- Why heart disease remains the leading cause of death in women, yet awareness is declining
- How menopause is a neurological transition, not just a hormonal one
- Why autoimmune disease disproportionately affects women—and why answers are still lagging
- How gut health, bone health, hormones, and the brain are deeply interconnected
About Meghan Rabbitt:
Meghan Rabbitt is an award-winning journalist and author of The New Rules of Women’s Health: Your Guide to Thriving at Every Age. She specializes in writing about women’s health and wellness, and her work has appeared in many national publications, including Women’s Health, Oprah Daily, Prevention, Maria Shriver’s Sunday Paper, and more. She’s known for translating complex medical and scientific topics into clear, actionable information, and for telling stories that help readers better understand their bodies, their health, and themselves.
📘 Book - The New Rules of Women's Health
Your Guide to Thriving at Every Age
https://www.penguinrandomhouse.com/books/734289/the-new-rules-of-womens-health-by-meghan-rabbitt-foreword-by-maria-shriver/
Website: https://newrulesofwomenshealth.com/
Instagram: https://www.instagram.com/meghanrabbitt
LinkedIn: https://www.linkedin.com/in/meghan-rabbitt-04b80116/
Substack: https://substack.com/@meghanrabbitt
Timestamp:
00:00:00 Intro
00:01:28 The Origin Story of the Women's Health Manifesto
00:03:58 Challenges in Women's Health Research
00:09:30 Empowering Women to Take Charge of Their Health
00:18:37 The Importance of Tracking Symptoms and Shared Decision Making
00:24:44 Brain Health and the Impact of Estrogen
00:29:53 The Importance of Exercise for Brain Health
00:32:08 The Role of Hormones in Heart Health
00:39:42 Autoimmune Diseases and Women's Health
00:45:40 Empowering Women Through Knowledge
00:50:40 Conclusion and Final Thoughts
🦴 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/
📬 Free Health & Longevity Newsletter
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
📖 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/vondawrightmd
Website: http://www.drvondawright.com/
In this episode of Hot For Your Health, Dr. Vonda Wright sits down with Dr. Mariza Snyder, a functional practitioner and bestselling author known for translating complex hormone science into actionable, empowering care for women. Together, they explore what’s actually happening in a woman’s body during perimenopause and midlife—and why so many symptoms are misunderstood, dismissed, or normalized when they shouldn’t be.
Dr. Snyder breaks down the hormone–brain–metabolism connection, explaining how blood sugar dysregulation, chronic stress, and neuroinflammation contribute to fatigue, brain fog, mood changes, migraines, and stubborn weight gain. The conversation reframes hormone health as a systems issue—not just estrogen levels—and highlights the role of daily habits, nervous system regulation, nutrition, movement, and circadian rhythms in restoring balance. They also discuss why women need better education, better data, and better advocacy during this transition.
This episode offers a grounded, science-backed roadmap for understanding midlife hormones—not as a decline, but as a powerful opportunity to recalibrate, reclaim energy, and build long-term resilience and health.
•••
Connect with Dr. Mariza Snyder:
Website: https://drmariza.com/
Instagram: https://www.instagram.com/drmariza/
Facebook: https://www.facebook.com/drmarizasnyder
YouTube: https://www.youtube.com/user/drmarizasnyder
•••
Make sure to follow Dr. Vonda Wright:
Instagram: @drvondawright
Youtube: https://www.youtube.com/@vondawright
Tiktok: https://www.tiktok.com/@drvondawright
LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374
Website: http://www.DrVondaWright.com
Dr Vonda’s Unbreakable Bone Health provides bone density and quality support by using ingredients that have over 30 years of clinical research, patented and are directly linked to increasing bone strength, bone density, and improving the health and integrity of the bone.
Unbreakable: https://shop.drvondawright.com/
•••
If you enjoyed this episode, Subscribe to “HOT For Your Health” for more inspiring episodes.
Apple Podcast: https://podcasts.apple.com/us/podcast/hot-for-your-health/id1055206993
Spotify: https://open.spotify.com/show/1Q2Al27D79jCLAyzp4hKBv?si=b62b374994884eed
We’d love to hear your thoughts on this episode! Share your comments or join the discussion on social media using #HotForYourHealthPodcast.
In this episode of Hot For Your Health, Dr. Vonda Wright sits down with her friend and colleague Dr. Juliana Hauser, a licensed couples and family therapist, renowned sex educator, and author of A New Position on Sex. Together, they reframe sexuality as a vital component of whole-person health, longevity, and self-development—not just a set of sex acts.
Dr. Hauser introduces her holistic framework for understanding sexuality, including the importance of agency, connection, and self-trust, and explains why sexual health deserves the same attention as other medical “vital signs.” The conversation dives into how culture, aging, hormones, and lack of education shape our relationship with desire and pleasure, especially in midlife and menopause. With compassion and clarity, they explore how learning to identify your personal “yums and yucks” can transform not only intimate relationships, but your relationship with yourself.
This episode is an invitation to rethink sexuality as a lifelong pathway to authenticity, connection, and well-being.
•••
Connect with Dr. Juliana Hauser:
Website: https://dr-juliana.com/
Instagram: @drjulianahauser
Facebook: https://www.facebook.com/drjulianamorris
•••
Make sure to follow Dr. Vonda Wright:
Instagram: @drvondawright
Youtube: https://www.youtube.com/@vondawright
Tiktok: https://www.tiktok.com/@drvondawright
LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374
Website: http://www.DrVondaWright.com
Dr Vonda’s Unbreakable Bone Health provides bone density and quality support by using ingredients that have over 30 years of clinical research, patented and are directly linked to increasing bone strength, bone density, and improving the health and integrity of the bone.
Unbreakable: https://shop.drvondawright.com/
•••
If you enjoyed this episode, Subscribe to “HOT For Your Health” for more inspiring episodes.
Apple Podcast: https://podcasts.apple.com/us/podcast/hot-for-your-health/id1055206993
Spotify: https://open.spotify.com/show/1Q2Al27D79jCLAyzp4hKBv?si=b62b374994884eed
We’d love to hear your thoughts on this episode! Share your comments or join the discussion on social media using #HotForYourHealthPodcast.
In this episode of Hot for Your Health, Dr. Vonda Wright is joined by Dr. Corinne Menn and Dr. Kudzai Dombo, board-certified physicians and menopause specialists in active clinical practice with Alloy Health. Together, they unpack what women are not being told about perimenopause and menopause—and why so many women are dismissed, misdiagnosed, or told to “wait it out” during one of the most biologically disruptive decades of their lives.
Drs. Menn and Dombo explain the science behind hormonal fluctuations in perimenopause, clarifying why symptoms can be debilitating long before a woman officially reaches menopause. The conversation dives into precision medicine in hormone therapy, including when progesterone alone may be appropriate, how low-dose estrogen can act as a stabilizing “buffer,” and why one-size-fits-all protocols fail women.
The episode also addresses some of the most persistent myths in women’s health—from fears around hormone therapy and breast cancer to misunderstandings about bone, brain, and cardiovascular protection. Dr. Wright and her guests emphasize the critical role of lifestyle factors like strength training, nutrition, and sleep, while making it clear that hormones are tools—not magic bullets—in a comprehensive longevity strategy.
The discussion concludes with an inside look at how Alloy Health is expanding access to menopause care through asynchronous medicine, education, and community—offering women real-time support, evidence-based guidance, and the power to make informed choices about their health.
Connect with Dr. Corinne Menn, Alloy Health Director of Clinical Innovation and Education, Prescribing Physician:
Instagram: https://www.instagram.com/drmennobgyn/
Connect with Dr. Kudzai Dombo, Alloy Health Director of Advocacy and Outreach, Prescribing Physician:
Instagram: https://www.instagram.com/dr.kudzai/
More about Alloy Health:
https://www.myalloy.com/ Get Started with Alloy Health
•••
Make sure to follow Dr. Vonda Wright:
Instagram: @drvondawright
Youtube: https://www.youtube.com/@vondawright
Tiktok: https://www.tiktok.com/@drvondawright
LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374
Website: http://www.DrVondaWright.com
•••
If you enjoyed this episode, Subscribe to “HOT For Your Health” for more inspiring episodes.
Apple Podcast: https://podcasts.apple.com/us/podcast/hot-for-your-health/id1055206993
Spotify: https://open.spotify.com/show/1Q2Al27D79jCLAyzp4hKBv?si=b62b374994884eed
We’d love to hear your thoughts on this episode!
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In this episode, Dr. Vonda Wright sits down with triple board-certified obesity medicine specialist Dr. Rocío Salas-Whalen, author of Weightless, to unpack the emotional and metabolic weight so many women carry for decades.
Dr. Rocío shares what she sees every day in her Manhattan practice—patients arriving exhausted, ashamed, and feeling like this is their “last stop”—and explains why weight is never just a number on the scale, but a story of muscle, visceral fat, metabolic health, and self-worth.
Together, they dive into Dr. Dr. Rocío’s powerful GPS method—GLP-1s, Protein, and Strength training—to protect muscle, recompose the body, quiet “food noise,” and finally break free from shame-driven dieting. This conversation is a blend of science, strategy, and deep compassion, offering real hope that it’s never too late to build strength, reclaim your health, and feel truly weightless—inside and out.
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Connect with Dr. Rocío:
Preorder “Weightless” Book:
https://weightlessthebook.com/?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQMMjU2MjgxMDQwNTU4AAGnu-g-zjUsbanm0Eb0P0lnGqqCxvj4Rn4HgFYyTO4gZYeRWQlam3beXQiEeFk_aem_AXnyDrfHnig8_jjIsCKmmw
Instagram: https://www.instagram.com/drsalaswhalen/?hl=en
•••
Make sure to follow Dr. Vonda Wright:
Instagram: @drvondawright
Youtube: https://www.youtube.com/@vondawright
Tiktok: https://www.tiktok.com/@drvondawright
LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374
Website: http://www.DrVondaWright.com
Dr Vonda’s Unbreakable Bone Health provides bone density and quality support by using ingredients that have over 30 years of clinical research, patented and are directly linked to increasing bone strength, bone density, and improving the health and integrity of the bone.
Unbreakable: https://shop.drvondawright.com/
•••
If you enjoyed this episode, Subscribe to “HOT For Your Health” for more inspiring episodes.
Apple Podcast: https://podcasts.apple.com/us/podcast/hot-for-your-health/id1055206993
Spotify: https://open.spotify.com/show/1Q2Al27D79jCLAyzp4hKBv?si=b62b374994884eed
We’d love to hear your thoughts on this episode!
Share your comments or join the discussion on social media using #HotForYourHealthPodcast.
In this episode of Hot For Your Health with Dr. Vonda Wright is joined by longtime friend, master formulator, and wellness innovator Sanjeev “Jeevers” Javia to break down one of the most overlooked—but most life-saving—topics in women’s health: bone health. Using real data and decades of clinical experience, Dr. Wright reveals why fractures are a preventable epidemic, why osteoporosis is a “disease of youth” that shows up in midlife, and how women lose up to 20% of their bone density during perimenopause.
Sanjeev shares how bone operates as a dynamic organ—regulating hormones, glucose metabolism, cognition, and even satiety—and why modern diets and lifestyles leave most women nutrient-deficient long before symptoms appear. Together, they unpack the science behind the new Unbreakable Bone formulation—built on three pillars: collagen, hydroxyapatite, and micronutrient-rich red algae—and how it fits into Dr. Wright’s 8 Shields for lifelong bone strength.
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Connect with Sanjeev Javia:
Website: https://www.proze.com/proze-philosophy/
Instagram: https://www.instagram.com/askjeevers/?hl=en
LinkedIn: https://www.linkedin.com/in/sanjeev-javia-07971615
•••
Make sure to follow Dr. Vonda Wright:
Instagram: @drvondawright
Youtube: https://www.youtube.com/@vondawright
Tiktok: https://www.tiktok.com/@drvondawright
LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374
Website: http://www.DrVondaWright.com
•••
If you enjoyed this episode, Subscribe to “HOT For Your Health” for more inspiring episodes.
Apple Podcast: https://podcasts.apple.com/us/podcast/hot-for-your-health/id1055206993
Spotify: https://open.spotify.com/show/1Q2Al27D79jCLAyzp4hKBv?si=b62b374994884eed
We’d love to hear your thoughts on this episode! Share your comments or join the discussion on social media using #HotForYourHealthPodcast.
In this episode of Hot For Your Health, Dr. Vonda Wright sits down with Lauren Ramsey — former Microsoft leader, tech executive, CEO, athlete, wellness strategist, and now part of the VMD Global Media team — to talk about what it really takes to build a strong, healthy, high-capacity life in midlife and beyond. Lauren shares how she went from 16-year-old college student to two decades in Big Tech to founding and running companies, all while raising a family, training for Ironman, and coaching women in health.
Together, they dig into why so many women still struggle to take action on their health (even when they “know what to do”), how to bridge the gap between intention and behavior, and why the single biggest unlock is believing you are worth daily investment. They talk honest midlife realities — perimenopause brain fog, stress, self-sabotage, diet culture, longevity hype — and map out what actually works: fueling your body like it matters, building simple repeatable habits, lifting heavy, sleeping deeply, and choosing a future you’re proud of.
•••
Make sure to follow Dr. Vonda Wright:
Instagram: @drvondawright
Youtube: https://www.youtube.com/@vondawright
Tiktok: https://www.tiktok.com/@drvondawright
LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374
Website: http://www.DrVondaWright.com
•••
If you enjoyed this episode, Subscribe to “HOT For Your Health” for more inspiring episodes.
Apple Podcast: https://podcasts.apple.com/us/podcast/hot-for-your-health/id1055206993 Spotify: https://open.spotify.com/show/1Q2Al27D79jCLAyzp4hKBv?si=b62b374994884eed
We’d love to hear your thoughts on this episode!
Share your comments or join the discussion on social media using #HotForYourHealthPodcast.