"There is never an age or a skill level where your body will not respond to the positive energy you put into it to become healthier," says Vonda Wright, M.D., M.S.

Vonda, a double-board-certified orthopedic surgeon, joins us to discuss the best tips to build muscle, enhance bone density, and support mobility long-term, plus:

- How the bones & muscles talk to each other (~00:09)

- How to assess your bone & muscle health (~02:27)

- How to measure joint health (~09:47)

- How to assess VO2 max (~11:56)

- Common lifestyle activities that harm bone & joint health (~13:43)

- The impact of surfaces on bone health over time (~18:23)

- How women should strength train as they age (~20:27)

- Why Vonda doesn’t prefer weight machines (~23:40)

- How Vonda recommends splitting up workouts (~25:43)

- Should women do cardio as they age? (~29:19)

- The power of exercise “snacks” (~32:36)

- Why estrogen is the “elixir of longevity” (~35:02)

- Vonda’s nutrition philosophy (~38:21)

- The role of mindset in extending healthspan (~41:09)

- How Vonda recommends surgery vs. lifestyle methods (~45:31)

- The future of orthopedics & recovery (~47:59)

- Why you shouldn’t underestimate the power to heal yourself (~50:51)

Referenced in the episode:

- Vonda's lab in Orlando, FL

- Vonda's free Strong & Courageous guide with sample workouts

- mbg Podcast episode #514, with Stacy Sims, Ph.D.

- Check out Vonda's books

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