The Dr Vonda Show

Dr. Vonda Wright
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The Dr Vonda Show is all about staying strong, resilient, and feeling good as you age. Hosted by orthopedic sports surgeon and women's healthy-aging expert Dr. Vonda Wright, the podcast breaks down how movement, muscle, bone health, and mindset impact your life at every stage. Through real conversations with athletes, doctors, and everyday women, Dr. Vonda shares practical, science-backed advice you can actually use to protect your health and keep doing what you love.

  1. HACE 3 DÍAS

    Dr. John La Puma: Why Being Indoors Is Aging You Faster (And the 17-Minute Morning Fix) | #151

    Get Dr. Vonda's latest insights on strength, bone health, longevity, and aging with power delivered straight to your inbox. Join her free health & longevity newsletter here: https://www.drvondawright.com/resources/aging-longevity   You only build bone during deep sleep, and only if you get enough of a growth hormone spike to make it happen. As someone who has spent her career fighting osteoporosis, I had never connected those dots that clearly before. Morning light, deep sleep, and bone density are part of the same biological chain. That alone is worth the listen. This week, I am joined by Dr. John La Puma, the originator of culinary medicine. After reviewing over 2,200 studies for his new book, Indoor Epidemic, his conclusion is both sobering and actionable: we are spending 93% of our lives indoors, and our biology is paying for it in ways most of us cannot even perceive. Fatigue. Brain fog. Disrupted sleep. Accelerated aging. And we keep reaching for supplements and prescriptions when the answer is often just outside the door. What we cover: - Why 93% of our time indoors is a biological emergency quietly aging us faster from the inside out. - How 10 to 15 minutes of morning light resets your circadian clock and primes your body for deep, restorative sleep. - Why screen light within 30 minutes of bedtime drops melatonin by 20%, no matter what else you did right. - How deep sleep triggers the growth hormone spike your body needs to build bone, making it a frontline tool against osteoporosis. - Why green exercise feels 20% easier and drops cortisol by 21% when done in a place of your choice. - What digital obesity really means and why too many pixels burn out your brain the same way too much sugar burns out your metabolism. - How one hour of gardening a week can lower hemoglobin A1C by 0.5%, roughly equal to a starting dose of metformin. - What the Louisville Green Heart Study found, including a 22% drop in CRP, when greenery came to a community. - Why two to five intentional hours outdoors each week can give you up to five years of health span back.   About Dr. John La Puma: Dr. John La Puma is an academic clinician, trained chef, and organic farmer recognized as the originator of culinary medicine. He runs a certified organic educational farm in Santa Barbara and led the first CME course in the country teaching physicians to use nature as medicine. Indoor Epidemic is his distillation of 2,200 studies into a practical guide for reclaiming your biology. Connect with Dr. John La Puma: Website: https://www.drjohnlapuma.com/ Instagram: https://www.instagram.com/johnlapuma/   Timestamps 00:00 Intro 01:30 Culinary Medicine, Organic Farming and the Origin of a Field 03:30 The Indoor Epidemic: Why 93% Indoors Is a Biological Emergency 07:00 How 10 to 15 Minutes Resets Your Entire Biology 11:00 Screens, Melatonin and the 30-Minute Rule Before Bed 13:30 How Your Brain Cleans Itself During Deep Sleep 17:00 Why Over 50% of Your Genes Run on a Body Clock 20:00 20% Less Effort and a 19% Reduction in Mortality 24:00 Digital Obesity and What Ultra-Processed Time Is Doing to Your Brain 28:00 Indoor Air, Toxins, Carbon Dioxide and the Invisible Cognitive Drain 32:00 Chronic Inflammation, Telomere Shortening and Premature Aging 34:00 Greenery, CRP and Cardiovascular Health 38:30 Gardening, Hemoglobin A1C and the Metformin Comparison 41:00 Deep Sleep and Bone Building 44:30 The Biggest Barrier to Change and Why Knowledge Comes First 46:30 Two to Five Hours Outdoors a Week Can Add Five Years to Your Health Span   🦴 Unbreakable Bone Health Dr. Vonda's Unbreakable Bone Health formula supports bone density and strength using patented ingredients backed by 30 years of clinical research. 🛒 Shop now → https://shop.drvondawright.com/   📖 Unbreakable: A Woman's Guide to Aging with Power Dr. Vonda Wright's newest book, Unbreakable, is a bold guide for women ready to redefine what aging looks and feels like. Blending cutting‑edge science with real‑world strategies, it helps you build strength, resilience, and momentum through every decade of life. Discover how to turn aging into your greatest advantage and live with power, purpose, and vitality. 👉 Learn more or get your copy: https://theunbreakablebook.com   About Dr. Vonda Wright: I'm Vonda Wright, an orthopedic sports surgeon and women's healthy‑aging expert. For 20 years I've helped athletes and everyday women protect their joints, build muscle, and extend their health span. Here you'll get science-backed strategies to age with power, so you can keep doing what you love for decades to come.   Connect with Dr. Vonda Wright: Instagram: https://www.instagram.com/drvondawright/ Read Dr. Vonda Wright's 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/

    50 min

  2. 3 MAR

    Gut Health, Estrogen, and What to Eat for Your Body in Midlife | Dr. Emily Prpa | #150

    Get Dr. Vonda's latest insights on strength, bone health, longevity, and aging with power delivered straight to your inbox. Join her free health & longevity newsletter here: https://www.drvondawright.com/resources/aging-longevity Have you ever woken up feeling like a stranger in your own skin, wondering why the body that used to be so predictable now feels like a puzzle you can't quite solve? In this episode, I sit down with PhD nutrition scientist Dr. Emily Prpa to pull back the curtain on the "female gut" and explore why, for far too long, we've been given health advice designed for men while our own unique biology was left in the dark. What we cover: - The Gender Data Gap: Why nutritional advice is often derived from men and how it affects you. - Hormonal Control: How estrogen and progesterone dictate your digestion and heart health. - The Microbiome Shift: What happens to your gut during the transition to menopause. - The Power of Perspective: Viewing menopause as a "renewal" rather than an "abyss." - Early Warning Signs: Identifying fatigue and sleep issues long before hot flashes start. - Body Literacy: Learning to trust your physical instincts over social conditioning. - Midlife Nutrition: Using your microbiome to manage erratic hormonal shifts.   About the Dr. Emily Prpa: Dr. Emily Prpa is a PhD-prepared nutrition scientist and researcher dedicated to cutting through the noise of the wellness industry. She specializes in making complex science culturally relevant and practical, helping women understand the deep interplay between their gut health and their hormones.   Connect with Dr. Emily Prpa: Instagram: https://www.instagram.com/thenutritionreporter/ Website: https://www.dremilyprpa.com/ YouTube: https://www.youtube.com/@DrEmilyPrpa Timestamps (to be adjusted) 00:00 Dr. Emily Prpa on Decoding Science for Women 02:07 The Gender Gap: Why Your Nutrition Advice is Based on Men 03:55 Dealing with Sudden Bloating and Midlife Gut Changes 04:56 How Estrogen and Progesterone Control Your Digestion 06:37 Why Perimenopause Triggers New Digestive Symptoms 07:46 How Menopause Changes Your Gut's Biological Signature 09:40 Lessons from Japan's Empowering View of Menopause 10:36 Identifying Early Signs of Perimenopause You Might Miss 12:14 Overcoming the Medical Gaslighting of Women 13:14 Proactive Strategies to Prevent Midlife Bone Loss 15:12 How Your Gut Bacteria Recycles Estrogen 18:08 Fiber and Polyphenols for a Healthier Midlife Gut 32:15 Why Protein and Muscle Mass are Non-Negotiable Now 45:30 Small Lifestyle Shifts for Long-Term Vitality 🦴 Unbreakable Bone Health Dr. Vonda's Unbreakable Bone Health formula supports bone density and strength using patented ingredients backed by 30 years of clinical research. 🛒 Shop now → https://shop.drvondawright.com/   📖 Unbreakable: A Woman's Guide to Aging with Power Dr. Vonda Wright's newest book, Unbreakable, is a bold guide for women ready to redefine what aging looks and feels like. Blending cutting‑edge science with real‑world strategies, it helps you build strength, resilience, and momentum through every decade of life. Discover how to turn aging into your greatest advantage and live with power, purpose, and vitality. 👉 Learn more or get your copy: https://theunbreakablebook.com   About Dr. Vonda Wright: I'm Vonda Wright, an orthopedic sports surgeon and women's healthy‑aging expert. For 20 years I've helped athletes and everyday women protect their joints, build muscle, and extend their health span. Here you'll get science-backed strategies to age with power, so you can keep doing what you love for decades to come.   Connect with Dr. Vonda Wright: Instagram: https://www.instagram.com/drvondawright/ Read Dr. Vonda Wright's 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/

    50 min

  3. 24 FEB

    The 30-30-3 Rule: A Simple Framework for Women Over 40 to Conquer Hormone Havoc | Dr. Amy Shah | #149

    Get Dr. Vonda's latest insights on strength, bone health, longevity, and aging with power delivered straight to your inbox. Join her free health & longevity newsletter here: https://www.drvondawright.com/resources/aging-longevity   For years, we've focused on the external markers of health, but I've become increasingly obsessed with the internal landscape, specifically, how the food we eat communicates with our biology. We used to view nutrition as just calories in and calories out, but we now know it's a sophisticated signaling system that dictates our hormones, our mood, and even how we age. If you've felt like you're doing "everything right" but still feel exhausted or out of balance, the missing piece isn't your effort; it's likely the lack of foundational support for your internal "Amazon jungle", your gut microbiome.   In this episode, I sit down with the brilliant Dr. Amy Shah to discuss her new book, Hormone Havoc, and the simple yet profound framework she's developed to help women reclaim their vitality. We explore how moving away from restrictive diets and toward a science-backed "30-30-3" rule can stabilize your hormones, lower systemic inflammation by nearly 20%, and finally give your body the fuel it needs to thrive through perimenopause and beyond.   What we explore: - How the "30-30-3" framework simplifies nutrition for busy women by focusing on protein, fiber, and fermented foods. - Why eating 30 grams of protein in your first meal is a non-negotiable for mental focus and managing midlife cravings. - Why fermented foods like sauerkraut and yogurt act as a "walkie-talkie" to signal your immune system and lower inflammation. - How a daily goal of 30 grams of fiber can lower mortality by up to 10% by feeding your beneficial gut bacteria. - The critical role of the "estrobolome", gut bacteria that specifically regulate how estrogen is processed in your body. - Why modern medicine often overlooks practical nutrition training and why you must be your own advocate. - How simple "hacks" like adding chia seeds or raspberries can rapidly close your daily fiber gap. - What science says about the power of "postbiotics" found in traditional foods like sourdough bread.   About the Dr. Amy Shah: Dr. Amy Shah is a double board-certified medical doctor and nutrition expert who has taken the digital world by storm with her mission to help women feel less "effing tired". Through her clinical work and best-selling books, she bridges the gap between complex medical science and practical, everyday nutrition that fits into the busy lives of modern women.   Connect with Dr. Amy Shah: Instagram: https://www.instagram.com/dramyshah Website: https://amymdwellness.com/   Timestamps (placeholder)   00:00 Intro 05:40 The "criminal" lack of nutrition education in traditional medical training. 07:15 Breaking down the 30-33 Framework: Protein, Fiber, and Fermented Foods. 10:42 The Internal Amazon Jungle: How gut bacteria communicate with your brain. 14:15 Secrets of Longevity: Why the world's oldest woman ate yogurt three times a day. 18:40 Understanding the Estrobolome: The gut-hormone connection you need to know. 21:05 Fiber Hacks: How raspberries and chia seeds can lower your mortality risk. 24:30 The Protein Breakfast Rule: Why 30 grams at your first meal changes your entire day. 35:15 Practical fermented food swaps for those who don't like kimchi. 46:30 Why your best years and your best work are still ahead of you.   🦴 Unbreakable Bone Health Dr. Vonda's Unbreakable Bone Health formula supports bone density and strength using patented ingredients backed by 30 years of clinical research. 🛒 Shop now → https://shop.drvondawright.com/   📖 Unbreakable: A Woman's Guide to Aging with Power Dr. Vonda Wright's newest book, Unbreakable, is a bold guide for women ready to redefine what aging looks and feels like. Blending cutting‑edge science with real‑world strategies, it helps you build strength, resilience, and momentum through every decade of life. Discover how to turn aging into your greatest advantage and live with power, purpose, and vitality. 👉 Learn more or get your copy: https://theunbreakablebook.com   About Dr. Vonda Wright: I'm Vonda Wright, an orthopedic sports surgeon and women's healthy‑aging expert. For 20 years I've helped athletes and everyday women protect their joints, build muscle, and extend their health span. Here you'll get science-backed strategies to age with power, so you can keep doing what you love for decades to come.   Connect with Dr. Vonda Wright: Instagram: https://www.instagram.com/drvondawright/ Read Dr. Vonda Wright's 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/

    49 min

  4. 17 FEB

    Gut Health After 40: 4 Science-Backed Ways to Fix Your Microbiome | Dr. Karen Corbin | #148

    Get Dr. Vonda's latest insights on strength, bone health, longevity, and aging with power delivered straight to your inbox. Join her free health & longevity newsletter here: https://www.drvondawright.com/resources/aging-longevity   I've spent years focusing on your external mobility, but I've become obsessed with the world living inside you. We used to think of the gut as just a digestion tube; now we know it's a thriving ecosystem and a metabolic pharmacy that dictates your weight, mood, and longevity. If you're doing "everything right" but still struggling with energy, the issue isn't your willpower, it's your microbiome.   In this episode, I sit down with researcher Dr. Karen Corbin to decode the gut's "black box." We're moving beyond basic digestion to explore how fiber triggers the same satiety hormones as modern weight-loss injections. Stop viewing food as mere calories and start seeing it as fuel for your internal garden. It's time to stop fighting your biology and start partnering with your bacteria to design a resilient future from the inside out. What we cover: - How your gut bacteria produce Butyrate, a "magic" compound that heals the gut and lowers inflammation. - The science of how fiber and resistant starch signal your brain to feel full and satisfied. - Why ultra-processed foods are "too easy" for our bodies to digest, leading to metabolic disaster. - Why "industrial milling" is the hidden enemy of metabolic health, turning even "healthy" grains into rapid glucose spikes by making them too easy to digest. - Why your choices at dinner determine your blood sugar response to breakfast the next morning, proving that your microbiome works on a 12-to-24-hour cycle. - Understanding that because every person's "internal garden" is unique, the same "healthy" food can cause a sugar spike in one person while keeping another perfectly stable. - Exploring the deep connection between the health of your microbiome and the energy-producing engines in your cells that drive your vitality.   About Dr Karen Corbin: Dr. Karen Corbin is a PhD researcher and keynote speaker at the forefront of precision nutrition with Advent Health. She has dedicated her career to decoding the "black box" of the microbiome, revealing how our internal pharmacy dictates metabolic health and longevity.   Connect with Dr Karen Corbin: LinkedIn: linkedin.com/in/karen-corbin-phd-rd-75229111 Website: https://www.geeksthatspeak.com/ Timestamps 00:00 Intro 01:46 Meet Your Microbes: The Colon as a Metabolism 'Show' 05:58 How the Microbiome 'Talks' to You: SCFAs, Bloodstream & the Vagus Nerve 09:28 Feed the Good Guys: Fiber, Mucus Barrier & 'Leaky Gut' Explained 14:23 Aging, Exercise, Antibiotics & Hormones: What Changes in Perimenopause 18:27 Prebiotics vs Probiotics vs Synbiotics: Yogurt, Capsules & What Actually Helps 22:24 Can You Test Your Microbiome? The Limits of Diagnostics & Expensive Probiotics 27:29 Diet Can Remodel Your Gut: The 4 Research-Backed Levers 32:12 Does Food Order Matter? + CGM Lessons on Carbs, Protein, and Spikes 35:48 Practical Breakfast Upgrades: Oats, Flax, Nuts, and Easy Wins 37:00 Calories Aren't One-Size-Fits-All: Microbes, Absorption, and Weight Differences   🦴 Unbreakable Bone Health Dr. Vonda's Unbreakable Bone Health formula supports bone density and strength using patented ingredients backed by 30 years of clinical research. 🛒 Shop now → https://shop.drvondawright.com/   📖 Unbreakable: A Woman's Guide to Aging with Power Dr. Vonda Wright's newest book, Unbreakable, is a bold guide for women ready to redefine what aging looks and feels like. Blending cutting‑edge science with real‑world strategies, it helps you build strength, resilience, and momentum through every decade of life. Discover how to turn aging into your greatest advantage and live with power, purpose, and vitality. 👉 Learn more or get your copy: https://theunbreakablebook.com   About Dr. Vonda Wright: I'm Vonda Wright, an orthopedic sports surgeon and women's healthy‑aging expert. For 20 years I've helped athletes and everyday women protect their joints, build muscle, and extend their health span. Here you'll get science-backed strategies to age with power, so you can keep doing what you love for decades to come.   Connect with Dr. Vonda Wright: Instagram: https://www.instagram.com/drvondawright/ Read Dr. Vonda Wright's 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/

    43 min

  5. 10 FEB

    #1 OB-GYN: The LIE Women Were Told About BODY ODOR (This Changes Everything) | Shannon Klingman | #147

    Get Dr. Vonda's latest insights on strength, bone health, longevity, and aging with power delivered straight to your inbox. Join her free health & longevity newsletter here: https://www.drvondawright.com/resources/aging-longevity   Through decades of caring for women as an orthopedic sports surgeon, I've seen how many health challenges go unspoken. Body odor, vaginal health, and the shame and silence around them are not small issues. They affect confidence, relationships, and how women move through the world.   In this conversation, Shannon and I explore how a simple clinical observation became a breakthrough in understanding how odor works on the body. We discuss why women were taught to mask symptoms instead of understanding their source and how deeply stigma has shaped the way they experience their own bodies.   Shannon shares her journey from clinical practice to building products based on physiology rather than marketing myths. We also talk about the power of listening without judgment and giving women the language, knowledge, and permission to understand their bodies without embarrassment.   What we cover: - How Shannon's clinical practice revealed a hidden but widespread problem for women - Why odor is a bacterial issue, not a hygiene failure - The difference between masking symptoms and addressing root causes - How shame has shaped women's health messaging for decades - Why the vulva, skin folds, and external body deserve the same scientific attention - What it takes to challenge medical dogma as a woman physician - The leap from medicine to entrepreneurship and the resistance along the way - Building products that respect women's intelligence and lived experience - Why listening to patients changes everything - How confidence, dignity, and health are deeply connected About Shannon Klingman: Dr Shannon Klingman is an OB-GYN, innovator, and founder of Lume. She brings a rare blend of clinical insight, scientific rigor, and fearless honesty to women's health. Her work has helped millions of women better understand their bodies, free from shame, misinformation, or outdated advice.   Connect with Shannon Klingman: Website: https://lumedeodorant.com/ Instagram: https://www.instagram.com/shannon_klingman_md TikTok: https://www.tiktok.com/@shannon.klingman.md   Timestamps   00:00 Intro 02:27 The Birth of Lume: A Revolutionary Idea 05:42 Developing the Product 08:12 Facing Skepticism and Rejection 10:53 Breaking Through with Marketing 17:40 Scaling and Team Building 25:11 Balancing Family and Business 28:56 The Reality of Entrepreneurial Success 31:12 Personal Health and Lifestyle Changes 35:22 Breast Cancer Diagnosis and Recovery 45:06 Future Aspirations and Reflections   🦴 Unbreakable Bone Health Dr. Vonda's Unbreakable Bone Health formula supports bone density and strength using patented ingredients backed by 30 years of clinical research. 🛒 Shop now → https://shop.drvondawright.com/   📖 Unbreakable: A Woman's Guide to Aging with Power Dr. Vonda Wright's newest book, Unbreakable, is a bold guide for women ready to redefine what aging looks and feels like. Blending cutting‑edge science with real‑world strategies, it helps you build strength, resilience, and momentum through every decade of life. Discover how to turn aging into your greatest advantage and live with power, purpose, and vitality. 👉 Learn more or get your copy: https://theunbreakablebook.com   About Dr. Vonda Wright: I'm Vonda Wright, an orthopedic sports surgeon and women's healthy‑aging expert. For 20 years I've helped athletes and everyday women protect their joints, build muscle, and extend their health span. Here you'll get science-backed strategies to age with power, so you can keep doing what you love for decades to come.   Connect with Dr. Vonda Wright: Instagram: https://www.instagram.com/drvondawright/ Read Dr. Vonda Wright's 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/

    50 min

  6. 3 FEB

    Female Longevity After 40: 10 Simple Ways to Stay Strong and Healthy | Dr Vonda Wright | #146

    Get Dr. Vonda's latest insights on strength, bone health, longevity, and aging with power delivered straight to your inbox. Join her free health & longevity newsletter here: https://www.drvondawright.com/resources/aging-longevity Today I want to talk with you about how women age, and why so many of us feel surprised by what happens to our bodies in midlife.   This is not an episode about chasing youth or fearing wrinkles. It is about understanding why women are not taught how longevity really works in our bodies, and why the years leading up to menopause matter far more than we were ever told. I have learned, through decades of caring for women as an orthopedic sports surgeon, that we are not simply smaller versions of men. Our biology has often been overlooked in longevity research, even though estrogen quietly influences nearly every system that determines how strong, mobile, and independent we remain as we age. I want you to know this. Aging is not something that happens to you. It is something you can shape. With the right information, a few consistent habits, and a deeper understanding of your own body, you can build strength and resilience that carry you forward for decades.   If you have ever felt like your body changed without warning, like the advice that once worked no longer does, or like aging has been framed as something to fear, this episode is for you. My hope is that this conversation leaves you feeling informed, supported, and empowered to age with strength, clarity, and confidence.   Timestamps 00:00 Introduction to Female Longevity 02:06 The Unique Aging Process of Women 03:19 Critical Data Points on Female Longevity 07:08 10 Essential Principles of Female Longevity 07:56 The Critical Decade: 35-45 09:27 The Role of Estrogen in Longevity 11:27 Body Composition Changes in Midlife 12:45 Mitochondria and Female Energy 13:49 Muscle Strength and Longevity 14:55 Cardiovascular Fitness and Lifespan 15:36 Brain Health and Estrogen 16:37 Inflammation and Aging 17:56 Modifying Biological Age 19:42 Conclusion: Designing an Unbreakable Future   🦴 Unbreakable Bone Health Dr. Vonda's Unbreakable Bone Health formula supports bone density and strength using patented ingredients backed by 30 years of clinical research. 🛒 Shop now → https://shop.drvondawright.com/    📖 Unbreakable: A Woman's Guide to Aging with Power Dr. Vonda Wright's newest book, Unbreakable, is a bold guide for women ready to redefine what aging looks and feels like. Blending cutting‑edge science with real‑world strategies, it helps you build strength, resilience, and momentum through every decade of life. Discover how to turn aging into your greatest advantage and live with power, purpose, and vitality. 👉 Learn more or get your copy: https://theunbreakablebook.com   About Dr. Vonda Wright: I'm Vonda Wright, an orthopedic sports surgeon and women's healthy‑aging expert. For 20 years I've helped athletes and everyday women protect their joints, build muscle, and extend their health span. Here you'll get science-backed strategies to age with power, so you can keep doing what you love for decades to come.   Connect with Dr. Vonda Wright: Instagram: https://www.instagram.com/drvondawright/  Read Dr. Vonda Wright's 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/

    21 min

  7. 27 ENE

    #1 Menopause Gut Expert: Why Your Microbiome CONTROLS Hormones, Mood & Bone Loss | Cynthia Thurlow | #145

    Get Dr. Vonda's latest insights on strength, bone health, longevity, and aging with power delivered straight to your inbox. Join her free health & longevity newsletter here: https://www.drvondawright.com/resources/aging-longevity There's a moment many women reach in midlife where things don't feel wrong but they don't feel right either. Digestion changes. Bloating appears out of nowhere. Sleep feels lighter. Inflammation lingers. And no one ever told us these systems might all be connected. I sat down with Cynthia Thurlow, a nurse practitioner and intermittent fasting expert, to talk about a topic that is still vastly underexplored in women's health: the gut microbiome during perimenopause and menopause.   So many women are told their digestive symptoms, inflammation, mood changes, or recurrent infections are just "part of aging." What Cynthia makes clear is that these experiences are deeply rooted in physiology and that when we understand what's happening, we're no longer powerless. This conversation matters because it replaces dismissal with clarity and fear with context. We examine how this topic shows up in daily life: - Why declining estrogen affects gut barrier integrity, immune response, and inflammation - How "leaky gut" can contribute to bone loss, autoimmune risk, and metabolic changes - The connection between gut health, mood, anxiety, and neurotransmitter signaling - Why fiber and short-chain fatty acids become more important in perimenopause and menopause - How fermented foods can support microbiome diversity and recovery after stress, illness, or antibiotics - The gut–vaginal microbiome connection and why improving one can support the other - How chronic stress and unprocessed trauma can accelerate hormonal aging and menopause timing   About Cynthia Thurlow: Cynthia Thurlow, NP is a nurse practitioner, intermittent fasting expert, and educator specializing in women's health, hormones, and longevity. Her work bridges functional and conventional medicine, with a focus on helping women understand the physiological changes of perimenopause and menopause through a science-based, compassionate lens.   📘 Book - The Menopause Gut Balance Your Microbiome to Reclaim Your Health in Midlife and Beyond https://www.penguinrandomhouse.com/books/777129/the-menopause-gut-by-cynthia-thurlow-np/   Connect with Cynthia Thurlow: Website: https://www.cynthiathurlow.com/ Instagram: https://www.instagram.com/cynthia_thurlow_/ Twitter: https://x.com/_cynthiathurlow YouTube: https://www.youtube.com/@CynthiaThurlow   Timestamps   00:00 Intro 01:30 What the Gut Microbiome Really Is (and Why It Matters for Whole-Body Health) 05:52 How Perimenopause Triggers Early Changes in the Gut Microbiome 15:23 Practical Gut Health Tips: Diet, Sugar, Sleep, and Inflammation 20:19 Alcohol, Emotional Awareness, and Its Impact on the Microbiome 26:03 Food as Comfort: Emotional Eating, Reflection, and Gut Health 27:52 Vaginal Microbiome Explained: Its Connection to Gut Health 30:26 Stress, Cortisol, Bone Health, and the Gut-Brain Connection 33:11 How Trauma Creates Long-Term Effects on the Body and Microbiome 40:28 Processing Trauma in Healthcare Workers and Physical Health Outcomes 45:02 Healing the Gut Through Awareness and Lifestyle Changes   🦴 Unbreakable Bone Health Dr. Vonda's Unbreakable Bone Health formula supports bone density and strength using patented ingredients backed by 30 years of clinical research. 🛒 Shop now → https://shop.drvondawright.com/    📖 Unbreakable: A Woman's Guide to Aging with Power Dr. Vonda Wright's newest book, Unbreakable, is a bold guide for women ready to redefine what aging looks and feels like. Blending cutting‑edge science with real‑world strategies, it helps you build strength, resilience, and momentum through every decade of life. Discover how to turn aging into your greatest advantage and live with power, purpose, and vitality. 👉 Learn more or get your copy: https://theunbreakablebook.com About Dr. Vonda Wright: I'm Vonda Wright, an orthopedic sports surgeon and women's healthy‑aging expert. For 20 years I've helped athletes and everyday women protect their joints, build muscle, and extend their health span. Here you'll get science-backed strategies to age with power, so you can keep doing what you love for decades to come. Connect with Dr. Vonda Wright: Instagram: https://www.instagram.com/drvondawright/ Read Dr. Vonda Wright's 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/

    47 min

  8. 20 ENE

    Why Menopause Is Aging Your Teeth, Gums & Sleep (Dentist Explains) | Dr Carlos Melendez | #144

    Get Dr. Vonda's latest insights on strength, bone health, longevity, and aging with power delivered straight to your inbox. Join her free health & longevity newsletter here: https://www.drvondawright.com/resources/aging-longevity   There's a quiet shift many women notice in midlife that rarely gets talked about in the doctor's office, changes in their mouth. Gums that feel more sensitive. Teeth that suddenly seem fragile. Dryness, inflammation, or dental issues that appear despite "doing everything right." I sat down with Dr. Carlos Melendez, a general dentist and practice owner, to talk about what really happens to oral health during perimenopause and menopause, and why women are so often left without explanation when changes begin. Women are frequently told that dental issues are about hygiene alone, or that worsening gum or tooth problems are just "bad luck." This conversation matters because it reframes oral health as part of whole-body health. When women understand the hormonal and physiological drivers behind these changes, they're empowered to protect not just their smiles, but their overall health as they age.   We examine how this topic shows up in daily life: - How hormonal shifts in menopause affect gum tissue, bone, and oral inflammation - Why dry mouth becomes more common and why it matters for tooth and gum health - The connection between estrogen loss, bone density, and jawbone health - How chronic inflammation in the mouth can impact whole-body health - Why routine dental changes in midlife deserve deeper evaluation, not dismissal - How preventive dental care needs to evolve during perimenopause and menopause - Why collaboration between medical and dental care is essential for aging well About Dr. Carlos Melendez: Dr. Carlos Melendez is a general dentist and practice owner with extensive experience caring for adult patients across all life stages. His work focuses on preventive care, patient education, and understanding how systemic health directly impacts oral health, especially in midlife and beyond. Connect with Dr. Carlos Melendez: Website: https://www.nonasmiles.com/ LinkedIn: https://www.linkedin.com/in/carlos-melendez-473523178/ Timestamps (will update once final draft is available) 00:00:00 Intro 00:01:30 Why Dental Health Changes in Midlife 00:05:10 Hormones, Gums, and Oral Inflammation 00:09:40 Estrogen Loss and Jawbone Health 00:14:20 Dry Mouth, Saliva, and Tooth Protection 00:18:30 Gum Disease and Systemic Inflammation 00:24:10 Preventive Dental Care During Menopause 00:29:40 What Dentists Wish Women Knew About Menopause 00:35:20 Advocating for Your Oral Health 00:41:10 Practical Tips for Maintaining Oral Health 00:47:21 Sleep Apnea: Diagnosis and Treatment   🦴 Unbreakable Bone Health Dr. Vonda's Unbreakable Bone Health formula supports bone density and strength using patented ingredients backed by 30 years of clinical research. 🛒 Shop now → https://shop.drvondawright.com/    📖 Unbreakable: A Woman's Guide to Aging with Power Dr. Vonda Wright's newest book, Unbreakable, is a bold guide for women ready to redefine what aging looks and feels like. Blending cutting‑edge science with real‑world strategies, it helps you build strength, resilience, and momentum through every decade of life. Discover how to turn aging into your greatest advantage and live with power, purpose, and vitality. 👉 Learn more or get your copy: https://theunbreakablebook.com   About Dr. Vonda Wright: I'm Vonda Wright, an orthopedic sports surgeon and women's healthy‑aging expert. For 20 years I've helped athletes and everyday women protect their joints, build muscle, and extend their health span. Here you'll get science-backed strategies to age with power, so you can keep doing what you love for decades to come.   Connect with Dr. Vonda Wright: Instagram: https://www.instagram.com/drvondawright/  Read Dr. Vonda Wright's 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/

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The Dr Vonda Show is all about staying strong, resilient, and feeling good as you age. Hosted by orthopedic sports surgeon and women's healthy-aging expert Dr. Vonda Wright, the podcast breaks down how movement, muscle, bone health, and mindset impact your life at every stage. Through real conversations with athletes, doctors, and everyday women, Dr. Vonda shares practical, science-backed advice you can actually use to protect your health and keep doing what you love.

Información

  • Creador
    Dr. Vonda Wright
  • Años de actividad
    2015 - 2026
  • Episodios
    100
  • Clasificación
    Apto
  • Copyright
    © Vonda Wright MD DBA- VMD Global Media, LLC
  • Mostrar sitio web
    The Dr Vonda Show

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