Could you be losing bone strength without realising it? Dr Vonda Wright breaks down the importance of bone health and its impact on osteoporosis, Alzheimer’s, and longevity

Dr Vonda Wright is an orthopaedic sports medicine surgeon and expert on active aging and mobility. She is the author of 44 research publications and of books such as, ‘Fitness After 40: Your Strong Body at 40, 50, 60, and Beyond’.

In this conversation, Dr Vonda and Steven discuss topics such as, the truth about creatine for women, the early signs of arthritis, how running doesn’t build muscle, and the secret cause of Alzheimer's.

00:00 Intro

02:13 Vonda's Mission to Help People Live a Longer, Stronger Life

04:09 How Much of Vonda's Work Crosses Into the Cognitive Realm?

06:13 Training the Brain Like a Muscle

07:24 What Is Precision Longevity?

09:34 How Does the Body Change in Different Seasons of Life?

11:27 Why Do Men's Bones Maintain Their Density Longer Than Women's?

12:18 Is Loss of Bone Density Inevitable for Women?

14:01 Why Bone Health Is Crucial for Overall Health

19:57 How Do Bones Release Substances Into the Body?

22:02 What's Making Your Bones Fragile?

25:49 Importance of Impact Sports for Bone Health

26:52 How to Care for Bone Health During Pregnancy and Breastfeeding

27:57 What Is the Bone-Brain Axis?

29:30 What Is the Critical Decade for Bone Health?

34:14 What Is Osteoporosis?

35:42 How Many Americans Over 50 Have Osteopenia?

36:58 Early Warning Signs of Osteoporosis

37:54 Smoking vs. Bone Health

38:38 Is There a Link Between Alzheimer's and Bone Health?

39:19 Alzheimer's Disease in Vonda's Family

41:07 Would Vonda Choose an Able Body or an Able Brain?

42:02 Prediabetes

46:22 Diet for Good Cognitive Performance

48:21 The Perfect Diet for Vonda

50:38 Strong Muscles and Bones as Keys to Longevity

50:58 You're Never Too Old to Build Strength

53:38 Workout Strategies for Building Muscle

55:36 Higher or Lower Weights: What's Best for Building Muscle?

56:56 Why Is Muscle Critical for Longevity?

01:00:00 Nutrients for Muscle Preservation

01:01:41 Why People Get Creatine Wrong

01:03:16 How to Find Motivation to Take Responsibility for Your Health

01:04:07 Vitamin D: Crucial for Bone Health

01:04:38 How to Prevent Injury While Running

01:08:58 Why Should People Avoid Obesity as They Age?

01:12:57 Strategies to Promote Motivation

01:15:45 Myths About Menopause

01:18:36 Link Between Menopause and Bone Density

01:19:53 The Musculoskeletal Syndrome of Menopause

01:25:02 What Causes Arthritis?

01:26:23 Is HRT a Remedy for Musculoskeletal Symptoms of Menopause?

01:27:31 Why Is Back Pain on the Rise?

01:30:09 Back Pain Prevention

01:31:34 Study: Age-Related Decline in Performance Among Elite Senior Athletes

01:33:29 New Book: Unbreakable

01:35:56 Link Between Menopause, Diabetes, and Alzheimer's

01:37:03 The Importance of Men Knowing About Menopause

01:38:50 How Do You Know When To Stop?

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Spotify: You can purchase Dr Vonda’s book, ‘Fitness After 40: Your Strong Body at 40, 50, 60, and Beyond’, here: https://g2ul0.app.link/pldFkf4guRb

Research Document: https://stevenbartlett.com/wp-content/uploads/2025/03/DOAC-Vonda-Wright-Independent-research-further-reading.pdf

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#223: Fireside Chat with Dr. Sandra Hernández, California Health Care Foundation