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Investing in short, intense workouts can preserve muscle mass as we age. Dr. Vonda Wright highlights the importance of maintaining muscle architecture and strength through consistent mobility exercises, emphasizing that muscle preservation reduces the risk of frailty and maintains functional strength into older ages.
Joint pain is not inevitable and can be influenced by factors like weight and lifestyle choices. Dr. Vonda Wright explains that small weight gains significantly increase pressure on joints, underlining the importance of muscle-building exercises to protect joints and reduce pain.
Rather than solely focusing on weight loss, Dr. Vonda Wright advocates for body recomposition by prioritizing building muscle while reducing body fat percentage. She warns against yo-yo dieting and highlights the metabolic benefits of maintaining muscle mass during weight loss.
Dr. Vonda Wright encourages shifting mindsets towards redefining aging and fitness goals. She emphasizes the benefits of building muscle, reimagining weight loss as body recomposition, and focusing on mobility and strength exercises to prevent muscle loss and joint damage, promoting healthier aging.
Focusing on higher muscle content rather than weight is emphasized as muscle composition enhances how clothes fit and overall appearance. Examples like Tom Brady and Cristiano Ronaldo showcase maintaining fitness with age.
Maintaining physical health requires continuous effort and investment in weightlifting, high-protein diets, and regular exercise. Individuals who dedicated time to weightlifting and muscle-building meals achieved better fitness results, surpassing previous fitness levels.
The podcast highlights the detrimental effects of consuming simple sugars found in various foods like cookies, sugar cane, and honey. Excess sugar consumption contributes to high blood glucose levels, inflammation, and insulin insensitivity leading to chronic diseases.
Creating a strong 'why' regarding long-term health goals, such as living independently at an older age, influences disciplined effort towards exercise and healthy habits. A focus on maintaining VO2 max, cardiovascular health, and muscle strength are pivotal for promoting longevity and overall well-being.
The speaker shares a bold decision to transition from a secure academic position to launching private entrepreneurial ventures, showcasing the willingness to take personal risks for professional growth and business independence. This challenging move reflects confidence in individual capacity and adaptability to new ventures.
Are humans destined to grow old and frail? With these ultimate ageing hacks you gain turn back the clock and transform your life
Dr Vonda Wright is an orthopaedic sports medicine surgeon and host of the health and fitness podcast, ‘HOT for Your Health’. She is also the author of books such as, ‘Dr. Wright’s Guide to THRIVE’, ‘Fitness After 40’, and ‘Younger in 8 Weeks’.
In this conversation, Dr Vonda and Steven discuss topics such as, how to burn belly fat in 30-seconds, the number one vitamin for bone health, the devastating impact of weight gain on your joints, and how to reach peak muscle mass.
(0:00) Intro
(01:32) I Want Everyone To Have A Healthy Ageing Process
(05:04) Your Ageing Mindset Is The Cause Of Your Health Decline
(07:19) This Is When You’ll Start Having Life-Threatening Diseases
(10:04) What's Your Academic Background
(11:11) What's Orthopedic Surgery?
(12:34) The Importance Of Healthy Mind During An Injury Recovery
(16:07) Taking Care Of The Whole Person Not Just Their Disease
(22:01) How I Changed My View On Death
(24:05) Extending Your Health Span
(26:24) Why You Need To Look After Your Bones & Muscles At 30-40s
(30:01) What's Lean Muscle Mass?
(35:58) What's The Best Exercise Regime To Stay Young
(40:26) The Importance Of Strong Muscles When Old
(41:42) The Sedentary Death Syndrome
(43:41) 80% Of The Population Will Have Back Problems
(46:05) How To Avoid Future Body Aches
(47:11) What To Do About Body Stiffness
(48:47) What's Static Stretching?
(51:45) Can We Revert Joint Pain?
(54:08) Don't Do This When You Exercise!
(59:21) Losing Abdominal Fat
(01:02:02) Can We Get As In Shape As When We Were 25?
(01:04:57) How Cristiano Ronaldo Stays That Fit & Healthy
(01:07:04) Sugar Impact On Our Body
(01:10:11) How To Apply All These Knowledge To One's Self
(01:15:18) Vitamin D Supplements
(01:18:12) Strengthening Our Bone Structure
(01:21:47) What To Do If You Have Weak Bones?
(01:22:46) Our Biology Is Ticking Over
(01:30:43) Findings About Muscles
(01:33:19) Comfort Is Making Us Age
(01:36:23) How Does Menopause Affect Our Musculoskeletal Functioning
(01:38:32) What Is Menopause?
(01:48:46) How To Keep Healthy And Strong
(01:55:22) What Makes Your Glucose Spike?
(01:56:23) What's A Simple Carb?
(01:59:04) The Importance Of A Good VO2 Max
(02:01:36) Last Guest Question
Follow Dr Vonda:
Instagram - https://g2ul0.app.link/VlYN04wVkLb
Twitter - https://g2ul0.app.link/dm1pZ5yVkLb
YouTube: You can purchase Dr Vonda’s book, ‘Fitness After 40: Your Strong Body at 40, 50, 60, and Beyond’, here: https://amzn.to/3S9xbCk
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/pgnyRbRVkLb
Learn more about the studies mentioned, here: https://g2ul0.app.link/F7QqG7WDhLb
Watch the episodes on Youtube - https://g2ul0.app.link/DOACEpisodes
My new book! 'The 33 Laws Of Business & Life' is out now - https://g2ul0.app.link/DOACBook
You can purchase the The Diary Of A CEO Conversation Cards: Second Edition, here: https://g2ul0.app.link/f31dsUttKKb
Follow me:
https://g2ul0.app.link/gnGqL4IsKKb
Sponsors:
Linkedin Ads: https://www.linkedin.com/doac24
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Vodafone V-Hub: https://www.vodafone.co.uk/business/sme-business/steven-bartlett-digital-sos?cid=dsp-ent/nprod/Stevenbartlett01/eng/7.24/ntst
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Listen to the best highlights from the podcasts you love and dive into the full episode