Dr. Vonda Wright shares invaluable insights into the musculoskeletal syndrome of menopause, unravelling the complexities of arthralgia, inflammation, and the impact of decreasing estradiol on our joints, bone density, muscle mass, and fat distribution. She and Dr. Stephanie explore the phenomenon of frozen shoulder, its prevalence in the female population, and effective strategies for managing and preventing it.
Dr. Vonda also unveils her cutting-edge training protocol for lifting heavy, emphasizing the importance of balanced upper and lower body workouts to promote strength and resilience. They also delve into the nuances of zone training, injury prevention, and the significance of stability and instability training in enhancing our physical prowess as we age gracefully.
Get ready to be inspired and empowered as Dr. Wright uncovers the secrets to optimizing muscle health and vitality during menopause. So grab your headphones and tune in to this enlightening conversation.
Episode Overview:
0:00 Intro/Teaser
0:01:29 Introduction to Muscles and Menopause
0:03:28 Dr. Vonda Wright's Menopause Story
0:13:41 Dr. Vonda's Menopause Experience
0:24:33 Advocating for Women's Health
0:31:31 Treatment Spectrum for Frozen Shoulder
0:37:45 Preventing Frozen Shoulder in Women
0:39:11 Preparing for Menopause
0:39:33 The Power of Heavy Lifting
0:42:08 The Importance of Rest Time
0:43:50 The Effort of Heavy Lifting
0:45:54 The Importance of Rest Periods
0:48:49 The Significance of Warm-Ups
0:50:25 Zone Two Training for Women
0:51:50 Sprinting vs. Zone Two Training
0:57:35 Mental Resilience in Sprinting
0:59:43 Strength, Stability, and Injury Prevention
1:09:26 Harnessing Muscle Satellite Cells
1:11:31 Stimulating Muscle Growth
Bio:
Dr. Vonda Wright is a double-boarded, fellowship-trained orthopedic surgeon and internationally recognized authority on active aging and mobility. Dr. Wright’s practice focuses on minimally invasive surgery for hip preservation, shoulder and knee reconstruction, cartilage restoration, orthobiologics, and the latest in injury prevention and performance optimization. An intra-preneur, Dr. Wright was the founding director of the Performance and Research Initiative for Masters Athletes (PRIMA) and her pioneering research in mobility and musculoskeletal aging is changing the way we view and treat the aging process. More at https://www.drvondawright.com
Resources Mentioned:
InSPIRe- Institute for Sports Performance and Innovative Research https://www.speaker.drvondawright.com/resources/research
HOT For Your Health podcast - https://podcasts.apple.com/ca/podcast/hot-for-your-health/id1055206993
Estrogen Matters book - https://estrogenmatters.com
HRT, Bioidenticals & Menopause: Benefits & Risks - https://drstephanieestima.com/podcasts/hrt-bioidenticals-menopause-benefits-risks/
The Yentl Syndrome - https://www.nature.com/articles/353383a0.pdf
Instagram - https://www.instagram.com/drvondawright/
YouTube - https://www.youtube.com/user/vondawright
We are grateful to our sponsors:
Peluva
I'm a fan of Peluva, the natural evolution in minimalist footwear from NYT bestselling author and founder of Primal Kitchen, Mark Sisson. These low-profile shoes are designed to let feet be feet. Your toes get the space they actually need to help you ambulate properly. This smart-looking shoe allows for proprioception and retraining of the toe and ankle mortise. Peluva delivers comfort, function, and style so you can relax, realign, and strengthen your feet to build health with every step. Go to https://peluva.com/DRSTEPHANIE to get 10% off your entire order.
Primeadine
Autophagy, a cellular renewal and recycling process that mimics the benefits of fasting, tends to slow down as we age. That's where spermidine comes in. Wholly plant-derived spermidine promotes autophagy, as well as hormonal balance, healthy aging, energy, and hair growth. It also supports sleep quality; memory, cognition, and brain health; and skin and nail health. Primeadine captures the many benefits of this longevity molecule in capsule and powder form. I use it daily. Go to https://oxfordhealthspan.com/drstephanie to try it for yourself. Use code DRSTEPHANIE15 to save 15% off your order.
BON CHARGE
Whether you're an athlete looking to recover from intense workouts, a muscle mommy looking for some relief from the delayed onset muscle soreness, or just looking for relief from everyday muscle tension, the new Boncharge cold and heat therapy massage gun is your new best friend. Head over to https://BonCharge.com/better and use discount code BETTER at checkout for a 15% discount.
Menstrual Cycle Masterclass: Week 3
Cortisol, Mitochondria, & Perimenopause with Dr. Carrie Jones
How Success Follows Work Ethic with NHL's Connor Carrick
Menstrual Cycle Masterclass: Week 2
Fasting And The Ketogenic Diet For Women with Dr. Mindy Pelz
How Community Can Improve Your Health with James Maskell
Menstrual Cycle Masterclass: Week 1
Joy, Neurotransmitters & Finding Your People with Radha Agrawal
Fascia, Flexibility, & Pleasure with Lauren Roxburgh
Cortisol, Belly Fat, & Perimenopause: Replay of Betty Hormones Class 1
The Pelvic Floor: Rehab, Kegels, and Recovering From Childbirth with Kim Vopni
Brain and Body Connection with Dr. Sara Gottfried
Digestion: A Love Story
Better Female Friendships with Danielle Bayard Jackson
Giving Yourself Permission To Believe with Martin Latulippe
Hormones & Weight Loss Resistance
Metabolic Flexibility and Intuitive Fasting With Dr. Will Cole
Cortisol, Insulin and Estrogen Dominance with Dr. Mariza Snyder
The Damaging Effects of Fructose on Your Body
How Glucose Effects Metabolism with Dr. Casey Means
Create your
podcast in
minutes
It is Free
Good Mood Revolution
HyberNation: Sleep Stories and Meditations
The Fertility Conversations Podcast
Nothing much happens: bedtime stories to help you sleep
The Gary Null Show
Get Sleepy: Sleep meditation and stories