The New Rules of Longevity: Strength, Cardio, Recovery & Skeletal Health | Dr. Vonda Wright | #180

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Lift heavy. Eat protein. Jump. You have heard me say it, and every day you write back to tell me your knees hurt, your back hurts, your whole body aches. So I stopped and asked a different question, and the answer changed everything I believe about how we age.

In this masterclass I bring together five people I trust to answer what to actually do about it. Physical therapist Dr. Dan Ginader on rebuilding confidence in a body that hurts. Coach Eugene Teo on replacing fear with curiosity. Dr. Stacy Sims on designing a real training week for a 42 year old and a 62 year old. Dr. Iñigo San Millán on Zone 2, sprint intervals, and the lactate that feeds your brain. And Gabby Reece on recovery, sunlight, and the grace to do one thing first. Take what fits your life right now, start there, and let the rest follow.

What we cover:

- Why skeletal longevity, not muscle alone, decides how well you move at 70 and beyond.

- How estrogen loss changes every tissue: tendon, ligament, bone, cartilage, and spine.

- Why your fitness going into midlife shapes how hard perimenopause hits.

- How to rebuild confidence in a body that has started to hurt.

- Why curiosity beats fear when women worry lifting will make them bulky.

- What an optimal training week looks like at 42 and at 62.

- What separates strength from power, and why midlife women need both.

- How Zone 2 builds mitochondria and sprint intervals protect VO2 max.

- Why lactate fuels your brain instead of working against it.

Timestamps

00:00 Skeletal Longevity Explained for Women Over 40

07:11 Why Recovery Slows for Active Women After 35

14:01 How to Start Lifting And Will Lifting Weights Make Women Bulky?

21:11 Weekly Strength and Power Plan for Perimenopause

30:50 How Zone 2 Training Improves Metabolic Flexibility

39:41 How Sprint Intervals Fuel Your Brain With Lactate

47:44 Daily Recovery Routine for Busy Midlife Women

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🧬 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.

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