Menopause and Muscles: Dr. Vonda Wright Recipe to Stay Strong, Mobile, and Fracture-Free

In this episode of the SHE MD, Dr. Thaïs Aliabadi & Mary Alice Haney sit down with Dr. Vonda Wright, an orthopedic surgeon, longevity expert, and founder of Precision Longevity, to discuss women’s bone health, strength, and thriving in midlife. They explore how menopause affects muscles, bones, and overall vitality, and what women can do to stay strong, prevent fractures, and feel their best at every age. She shares practical strategies for keeping bones healthy through strength, balance, and mobility exercises, nutrition, and lifestyle habits. She also explains why osteoporosis is often overlooked, how hormones influence musculoskeletal health, and how women can proactively take charge of their wellness. This episode delivers actionable insights for women in their 20s through post-menopause, empowering listeners to stay mobile, strong, and unbreakable while embracing fit and 40 living. Subscribe to SHE MD Podcast for expert tips on PCOS, Endometriosis, fertility, and hormonal balance. Share with friends and visit SHE MD website and Ovii for research-backed resources, holistic health strategies, and expert guidance on women’s health and well-being. Sponsors: Midi Health: You deserve to feel great. Book your virtual visit today at JoinMidi.com Cymbiotika: Go to Cymbiotika.com/Shemd for 20% off plus free shipping Purely Elizabeth: Visit purelyelizabeth.com and use code SHEMD at checkout for 20% off. Purely Elizabeth. Taste the Obsession. Opill: Opill is birth control in your control, and you can use code SHEMD for twenty five percent off your first month of Opill at Opill.com . Arrae: Go to arrae.com and use code 'SHEMD' at checkout to receive 15% off your first purchase or autoship order, Prolon : For a limited time, you can be first in line to experience the new Next Gen at special savings. Prolon is offering SHE MD listeners 15% off sitewide plus a $40 bonus gift when you subscribe to their 5-Day Program! What You’ll Learn How to build an unbreakable body and mind through movement, strength, and lifestyle choices. The importance of flexibility, aerobic fitness, and lifting weights for women in perimenopause and beyond. How to protect your bones and prevent osteoporosis naturally with nutrition, exercise, and smart habits. The role of supplements like vitamin D, magnesium, K2, and NAD+ in supporting overall health and longevity. Key Timestamps 00:00 Introduction to Ovii’s new flavor of supplement for PCOS 03:15 Dr. Wright’s mission to challenge myths about aging and precision health & wellness 06:50 Foundations for an unbreakable future: knowledge, self-awareness, and fit and 40 mindset 10:30 Flexibility, walking, and mobility as primary motor skills 22:00 Why it’s important to think about osteoporosis and bone health in the teenager years 28:45 Bone density testing, weight considerations, and importance of early baseline 40:53 What supplements all women should be taking 45:46 The key to bone longevity Key Takeaways Aging does not have to mean decline; women can maintain strong bones, muscles, and brain health with the right habits. The FACE method—Flexibility, Aerobic exercise, Carrying a load, Equilibrium—offers a roadmap for longevity. Lifting weights and resistance training are essential for preserving bone density and preventing frailty after menopause. Starting early matters; building muscle, strong bones, and healthy routines in your 20s and 30s sets the stage for midlife wellness. Nutrition and supplements like vitamin D, K2, magnesium, Omega-3, and creatine can support bone, muscle, and overall health, helping women thrive in perimenopause and beyond. Guest Bio Dr. Vonda Wright, MD, is an orthopedic surgeon, longevity expert, and founder of Precision Longevity. She helps women reclaim mobility, strength, and confidence at every stage of life with a movement-first, prevention-focused approach. Dr. Wright is the author of Unbreakable: A Woman’s Guide to Aging with Power (2025) and founder of Women’s Health Conversations, a platform promoting bold wellness dialogue. Links: Website: DrVondaWright.com Instagram: @Dr.VondaWright LinkedIn: Dr. Vonda Wright Precision Longevity: https://precisionlongevity.com Book: Unbreakable: A Woman’s Guide to Aging with Power (2025) See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info .