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