The Dr Vonda Show

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/