The Dr Vonda Show

📩 Get Dr. Vonda's insights Want to understand what's happening in your body — and what to do next? Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same way she speaks to her patients. Clear. Practical. No noise.
👉 Join the newsletter: https://manage.kmail-lists.com/subscriptions/subscribe?a=YqJKtR&g=Ww3gx3&

Your shoulder hurts and you did nothing to injure it. Your knees ache. Your back is acting up. Everything feels inflamed and nobody is giving you a straight answer. You are not falling apart. You are not going crazy. There is a name for what is happening to you.
It is called the Musculoskeletal Syndrome of Menopause — and it is one of the most under-discussed, under-diagnosed conditions affecting women in midlife today. When estrogen walks out the door, it doesn't just affect your reproductive system. Every single part of your skeletal system — your muscles, your bones, your joints, your tendons, your cartilage, your spinal discs — has estrogen receptors. And when those receptors go unfilled, the cascade that follows is real, it is measurable, and it is happening to you right now whether you feel it or not. In this video I am breaking down exactly what is happening inside your body during this transition and what you can do to get in front of it before it becomes a crisis. 
 
🎤 Women's Health Conversations 2026 Three days of world-class speakers, wellness activations, and 1,000+ women choosing themselves. Join us this November. 👉 Grab your spot: https://theunbreakablelifestyle.com/whc-2026

🧠 Start your Unbreakable journey Most women are never given a clear plan for how to stay strong as they age. The Unbreakable Lifestyle is where that changes. This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life. Inside:

Unbreakable Assessment — know exactly where you stand Training plans — build muscle, protect bone, improve performance AI Dr. Vonda — get answers and guidance anytime Community — women committed to staying strong and engaged Exclusive education — what actually works, all in one place This is not another program.
This is how you build strength — with direction. 👉 Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/

🦴 Build stronger bones Bone loss starts earlier than you think — and speeds up in midlife. Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients. Foundational. Not optional. 👉 Shop now: https://shop.drvondawright.com/

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📖 Read the book Unbreakable: A Woman's Guide to Aging with Power A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age. 👉 Get your copy: https://www.theunbreakablelifestyle.com/unbreakable-book ...

🧬 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.

🔗 Connect with Dr. Vonda Instagram: https://www.instagram.com/drvondawright Substack: https://drvondawright.substack.com/ TikTok: https://www.tiktok.com/@drvondawright LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374 Website: http://www.drvondawright.com

Get Dr. Vonda's insights
Want to understand what's happening in your body — and what to do next?
Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same way she speaks to her patients.
Clear. Practical. No noise.
Join the newsletter: https://manage.kmail-lists.com/subscriptions/subscribe?a=YqJKtR&g=Ww3gx3&
 
I sit down with Dr. Doris Day, board-certified dermatologist and clinical associate professor at NYU, to explore what perimenopause and menopause are really doing to your skin and what you can do about it from the inside out.
 
What We Explore:
 
- Why skin is the first organ to feel estrogen loss, sometimes years before other symptoms appear.
- How collagen collapse accelerates around menopause, with up to 30% lost in the first five years.
- Why facial bone resorption changes your orbital structure and jawline as you age.
- How simple facial posture exercises can preserve muscle tone without surgery.
- Why sugar and alcohol accelerate skin aging and how diet supports skin from the inside out.
- What hydrolyzed collagen supplements actually do in the body.
- How hormone therapy, retinoids, and topicals work together as a nighttime protocol.
- Why deep sleep and REM are among the most underrated factors in how your skin heals.
 
About Dr. Doris Day:
Dr. Doris Day, MD, is a board-certified dermatologist specializing in cosmetic and longevity dermatology. She is a Clinical Professor of Dermatology at NYU Langone Health, where she has been recognized with the Award for Dedication and Excellence in the Teaching of Dermatology. Her leadership in aesthetic dermatology has earned her the AAD Presidential Citation and the American Skin Association Award for leadership in dermatology.
 
Connect with Dr. Doris Day:
Website: https://dorisdaymd.com/
Instagram: https://www.instagram.com/drdorisday/
LinkedIn: https://www.linkedin.com/in/drdorisday
YouTube: https://www.youtube.com/c/DorisDayMDCosmeticDermatology

Timestamps
 
Intro (00:00)
Why Skin Is Your Most Important Organ (01:46)
Skin Loses Estrogen Before Your Brain Does (05:21)
How to Stop 30% Collagen Loss After Menopause (07:10)
Why Your Face Sinks: The Bone Changes Explained (09:34)
Stop Chasing Your 20s Face (11:25)
The Ear-Lift Trick That Replaces Forehead Botox (17:00)
What Hyaluronic Acid Actually Does (And What It Can't) (22:24)
Why One Treatment Will Never Be Enough (26:01)
Sugar Is Poison for Your Skin, Here's the Fix (28:33)
The mTOR Switch Making Your Skin Age Faster (36:23)
The 3 Ingredients Every Woman Over 45 Needs (44:07)
The Sleep Metric That's Aging Your Face (47:35)
What Women Who Age Powerfully All Have in Common (49:38)
 
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🎤 Women's Health Conversations 2026
Three days of world-class speakers, wellness activations, and 1,000+ women choosing themselves. Join us this November.
👉 Grab your spot: https://theunbreakablelifestyle.com/whc-2026

Start your Unbreakable journey
Most women are never given a clear plan for how to stay strong as they age.
The Unbreakable Lifestyle is where that changes.
This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life.
Inside:
- Unbreakable Assessment — know exactly where you stand
- Training plans — build muscle, protect bone, improve performance
- AI Dr. Vonda — get answers and guidance anytime
- Community — women committed to staying strong and engaged
- Exclusive education — what actually works, all in one place
This is not another program.
This is how you build strength — with direction.
Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/

Build stronger bones
Bone loss starts earlier than you think — and speeds up in midlife.
Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients.
Foundational. Not optional.
Shop now: https://shop.drvondawright.com/
 
Read the book
Unbreakable: A Woman's Guide to Aging with Power
A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age.
Get your copy: https://www.theunbreakablelifestyle.com/unbreakable-book 
 
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.
 
Connect with Dr. Vonda
Instagram: https://www.instagram.com/drvondawright
Substack: https://drvondawright.substack.com/
TikTok: https://www.tiktok.com/@drvondawright
LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374
Website: http://www.drvondawright.com

Get Dr. Vonda's insights
Want to understand what's happening in your body — and what to do next?
Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same way she speaks to her patients.
Clear. Practical. No noise.
 Join the newsletter: https://manage.kmail-lists.com/subscriptions/subscribe?a=YqJKtR&g=Ww3gx3&
Most women don't think about their bones until something breaks.
But by the time your doctor orders a bone density scan, you may have already lost 20% of your bone density - silently, without a single symptom.
The window to change your bone health trajectory isn't 65. It's now.
In this video, I'm walking you through the 8 Pillars of Building Better Bone - the exact research-based framework I use with my patients to get in front of bone loss before it becomes a crisis. Whether you're 40, 45, or staring down 50, there is still time to move the needle. But that window is closing faster than you think.
Your bones are not a static structure. They are a dynamic, ever-remodeling system, and what you do today will determine how you age for the next 40 years.
Are you ready to build them like they matter? 
 Women's Health Conversations 2026
 Three days of world-class speakers, wellness activations, and 1,000+ women choosing themselves. Join us this November.
  Grab your spot: https://theunbreakablelifestyle.com/whc-2026

 Start your Unbreakable journey
Most women are never given a clear plan for how to stay strong as they age.
The Unbreakable Lifestyle is where that changes.
This is the home of Dr. Vonda's method - built from 20+ years of clinical work and designed for real life.
Inside:
- Unbreakable Assessment - know exactly where you stand
- Training plans - build muscle, protect bone, improve performance
- AI Dr. Vonda - get answers and guidance anytime
- Community - women committed to staying strong and engaged
- Exclusive education - what actually works, all in one place
This is not another program.
This is how you build strength with direction.
 Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/

 Build stronger bones
Bone loss starts earlier than you think, and speeds up in midlife.
Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients.
Foundational. Not optional.
 Shop now: https://shop.drvondawright.com/
 
 Read the book
Unbreakable: A Woman's Guide to Aging with Power
A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age.
 Get your copy: https://www.theunbreakablelifestyle.com/unbreakable-book 
 
 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.
  Connect with Dr. Vonda
Instagram: https://www.instagram.com/drvondawright
Substack: https://drvondawright.substack.com/
TikTok: https://www.tiktok.com/@drvondawright
LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374
Website: http://www.drvondawright.com

Get Dr. Vonda's insights
Want to understand what's happening in your body — and what to do next?
Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same way she speaks to her patients.
Clear. Practical. No noise.
Join the newsletter: https://manage.kmail-lists.com/subscriptions/subscribe?a=YqJKtR&g=Ww3gx3&
 
In this episode, I sit down with Dr. Iris Nafshi, a researcher, triathlete, and leadership expert who spent years studying what she calls the "IronMoms," to unpack the interplay between athletic grit and maternal guilt. We dig into what her PhD research actually found, why women disappear from themselves for decades only to rediscover who they are in midlife, and how the way we define our identity versus our role shapes everything from our fitness journey to how we age.
 
What we explore:
 
- How Dr. Nafshi's 30 years of putting herself last became the catalyst for her research on maternal guilt.
- What the "third shift" is and why athletic moms carry a burden that does not exist in research on fathers.
- What the SHERO framework is and how it builds a trainable mindset for aging with power.
- Why consistency over intensity is the most practical shift for women who struggle to show up for themselves.
- How an Ironman race strategy for staying present applies to managing anxiety and mom guilt in everyday life.
 
About Dr. Iris Nafshi:
Iris Nafshi, PhD, is a leadership development consultant, researcher, and endurance athlete. As the former Global Head of Leadership & Management Development at Microsoft and founder of LeadIN Consulting, she brings over two decades of experience developing leaders across global organizations.
 
Connect with Dr. Iris Nafshi:
Instagram: https://www.instagram.com/iris_strongcore/
LinkedIn: https://www.linkedin.com/in/irisnafshi
YouTube: https://www.youtube.com/playlist?list=PL04YgedWPYBJotZxo-VuWwY8zco9l2Ojw


Follow Strong Core Podcast and leave a review if this episode resonated with you: https://www.buzzsprout.com/2595413

Find the show on Instagram for more on what it takes to keep becoming yourself: https://www.instagram.com/strongcorepod/
 
Timestamps
Intro (00:00)
How a Triathlon Dream Became a Research Mission (01:13)
Disappearing From Yourself for Decades (05:38)
Why Athletic Moms Carry What Fathers Never Have To (10:01)
What 350 IronMoms Revealed (14:03)
Consistency Over Intensity (18:25)
Debunking Assumptions About Guilt and Work (21:34)
Why Midlife Women Feel Invisible and How to Reclaim Yourself (28:36)
The SHERO Framework: Building Trainable Mindset Skills After 45 (34:49)
Can You Harness Mom Guilt? (40:31)
The Ironman Memory Strategy for Everyday Life (44:08)
What Women Who Age Powerfully Do (47:22)
 
Women's Health Conversations 2026
 Three days of world-class speakers, wellness activations, and 1,000+ women choosing themselves. Join us this November.
  Grab your spot: https://theunbreakablelifestyle.com/whc-2026

Start your Unbreakable journey
Most women are never given a clear plan for how to stay strong as they age.
The Unbreakable Lifestyle is where that changes.
This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life.
Inside:
- Unbreakable Assessment — know exactly where you stand
- Training plans — build muscle, protect bone, improve performance
- AI Dr. Vonda — get answers and guidance anytime
- Community — women committed to staying strong and engaged
- Exclusive education — what actually works, all in one place
This is not another program.
This is how you build strength — with direction.
Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/

Build stronger bones
Bone loss starts earlier than you think — and speeds up in midlife.
Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients.
Foundational. Not optional.
Shop now: https://shop.drvondawright.com/
 
Read the book
Unbreakable: A Woman's Guide to Aging with Power
A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age.
Get your copy: https://www.theunbreakablelifestyle.com/unbreakable-book 
 
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.
 
Connect with Dr. Vonda
Instagram: https://www.instagram.com/drvondawright
Substack: https://drvondawright.substack.com/
TikTok: https://www.tiktok.com/@drvondawright
LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374
Website: http://www.drvondawright.com

📩 Get Dr. Vonda's insights Want to understand what's happening in your body — and what to do next? Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same way she speaks to her patients. Clear. Practical. No noise. 👉 Join the newsletter: https://manage.kmail-lists.com/subscriptions/subscribe?a=YqJKtR&g=Ww3gx3&

If you're lifting 5 to 30 pound weights for high reps, you may be training for the wrong goal entirely. Dr. Vonda Wright breaks down the exact strength and power prescription for women in midlife and beyond — the specific 4 to 8 rep range that builds functional strength, why power training (speed of movement) is what keeps you from falling, and how MRI research on master's athletes proves you can maintain muscle mass across your entire lifespan with the right daily investment. ...

🧠 Start your Unbreakable journey Most women are never given a clear plan for how to stay strong as they age. The Unbreakable Lifestyle is where that changes. This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life. Inside:

Unbreakable Assessment — know exactly where you stand Training plans — build muscle, protect bone, improve performance AI Dr. Vonda — get answers and guidance anytime Community — women committed to staying strong and engaged Exclusive education — what actually works, all in one place This is not another program. This is how you build strength — with direction. 👉 Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/

🦴 Build stronger bones Bone loss starts earlier than you think — and speeds up in midlife. Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients. Foundational. Not optional. 👉 Shop now: https://shop.drvondawright.com/

... 📖 Read the book Unbreakable: A Woman's Guide to Aging with Power A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age. 👉 Get your copy: https://www.theunbreakablelifestyle.com/unbreakable-book ...

🧬 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.

🔗 Connect with Dr. Vonda Instagram: https://www.instagram.com/drvondawright Substack: https://drvondawright.substack.com/ TikTok: https://www.tiktok.com/@drvondawright LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374 Website: http://www.drvondawright.com