The Healthy Ageing Doctor: Doing This For 30s Will Burn More Fat Than A Long Run! Dr Vonda Wright

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’.

0:00 Intro
02:18 I Want Everyone To Have A Healthy Ageing Process
05:50 Your Ageing Mindset Is The Cause Of Your Health Decline
08:05 This Is When You’ll Start Having Life-Threatening Diseases
10:50 What's Your Academic Background
11:57 What's Orthopedic Surgery?
13:20 The Importance Of Healthy Mind During An Injury Recovery
16:53 Taking Care Of The Whole Person Not Just Their Disease
22:47 How I Changed My View On Death
24:51 Extending Your Health Span
27:10 Why You Need To Look After Your Bones & Muscles At 30-40s
30:47 What's Lean Muscle Mass?
36:44 What's The Best Exercise Regime To Stay Young
41:12 The Importance Of Strong Muscles When Old
42:28 The Sedentary Death Syndrome
44:27 80% Of The Population Will Have Back Problems
46:51 How To Avoid Future Body Aches
47:57 What To Do About Body Stiffness
49:33 What's Static Stretching?
52:31 Can We Revert Joint Pain?
54:54 Don't Do This When You Exercise!
01:00:07 Losing Abdominal Fat
01:02:48 Can We Get As In Shape As When We Were 25?
01:05:43 How Cristiano Ronaldo Stays That Fit & Healthy
01:07:50 Sugar Impact On Our Body
01:10:57 How To Apply All These Knowledge To One's Self
01:16:04 Vitamin D Supplements
01:18:58 Strengthening Our Bone Structure
01:22:33 What To Do If You Have Weak Bones?
01:23:32 Our Biology Is Ticking Over
01:31:29 Findings About Muscles
01:34:05 Comfort Is Making Us Age
01:37:09 How Does Menopause Affect Our Musculoskeletal Functioning
01:39:18 What Is Menopause?
01:49:32 How To Keep Healthy And Strong
01:56:08 What Makes Your Glucose Spike?
01:57:09 What's A Simple Carb?
01:59:50 The Importance Of A Good VO2 Max
02:02:22 Last Guest Question

Follow Dr Vonda:

Follow me:

Sponsors:

[TheDiaryOfACEO]

If you like this episode please can you do me a little favour and hit the like button on the video - helps us a lot! I really appreciate you all x

[JSRJS]

If you don't want to watch 2 hours to know what the 30 second thing sprint (run as fast as you can) for 30 seconds.. It's better than a long run. Thats 2 hours summarized for you : ) You're welcome

[xcjumpg]

Please do yourself a a favour and don’t skip any of this beautiful doctors story. The most uplifting podcast I’ve ever listened to. Thank you for your beautiful compassionate life.

[jodykelly]

It is never too late. I quit smoking at 50 after 37 years of smoking. I started running at 50. I am self employed at a job I love and still working. I love to walk and I do at any given chance. I just turned 70 and I figured if I live to be 80, I want those years to be good ones. I try to walk every day and I have changed how I eat and I have lost 10 lbs. life is movement and we must move. Never please say it is too late, it is one day at a time, one step at a time ❤

[joniatoms]

I’ve been a registered nurse for 40 years. I have a masters degree with gerontological focus. Nursing teaches holism. Nursing teaches you’re treating the whole person. Medicine does not teach this. So if Physician has also been a nurse is the best kind of physician to have.❤❤❤

[emiichan]

1:52:12 if you want to know why she says "burning 40% more fat more than HIIT"

Your welcome busy folks 😎

[therealgypsy]

Every doctor should be required to be (and work as) a nurse first. I truly believe this would dramatically change their practice for the better.

[aubreycain]

Btw, 20 mins . I'm crying with joy! 65 yr old female ex- athlete, who had a life changing fall in November 2023. My knees and lower back were fractured. Broke my Sacrum and S1 and S2 vertebra. This is when my 3 herniated disks showed. I also went from 6' tall to 5'9". Drastic changes and my medicare insurance want there when it should be. Living alone, no family nor friends to help me, I became isolated and sank into severe depression dealing with debilitating pain. But am pushing on. Changed diet and quit smoking and beginning to drop the 45 lbs I gained in 6 months! Thank you from my heart, for delivering me from despair, Stephen. Ty for interviewing this amazing woman! You both gave me the tools I was so desperately looking for. So badly needed. My faith kept me strong. Ty Spirit..you may have saved my life today !❤

[karebear]

FACE:
F- flexibility
A-aerobic exercise
C- carrying a load
E-equilibrium.

1. Flexibility & Dynamic stretching:
Warming up every single day, jumping jacks,
Static stretching after workout: (yoga, pilates)

F-flexibility: Focused dynamic stretching of every major muscle group daily. Hold each stretch for a full 30 seconds and repeat 4 times to stretch muscles and tendons out to their optimal performance length.

2. Arobic

A-aerobic exercise: Challenge your heart and lungs intensely every other day. Mix up your training methods to prevent overuse injury.

3. C - carry a load

C-carry a load: Resistance training through a functional range of motion is a must for the master. 3-5 times a week. Use your own body weight or bands if iron doesn’t appeal to you.

4. E-equilibrium.

E-equilibrium: Our balance deteriorates rapidly with age but with a little daily work, you can retrained your body to keep you upright on the roads or trails with a little daily work.

[tamaraweimer]

this is so true! My mother is 95...soon to be 96 and is sharp in mind, very active--walks 3-4 miles daily and spends 15 minutes daily lifting weights. She is not on any prescription medications. She eats healthy and has never been overweight!

[pstoevagallery]

This is what you get when you have an intelligent professional who speaks passionately about self-esteem and self-discipline. Thank you both so much!

[SkipYearSix]

Stephen has a fantastic ability to ask questions like a humble novice when he is clearly very well educated in this subject.

[angelaabada]

My grandma died after 1 year of being bedridden due to a hip fracture from being inactive for most of her life. I had to care for her on weekends when her caregiver is on day off and I promised myself I'll never want this for myself. This is the main reason why I exercise

[alexandermills]

Just about to lift some heavy weights, swim 1, 5 km, have a sauna, then eat 30 gm protein meal. Thinking about a mini trampoline, hitting mid 70’s in 2 years. Cheers from Norway.

[ChrisPaqueta]

It's crazy how nobody talks about a book Health and Beauty Mastery. It's a game changer in the health industry

[CelesteSolum]

My husband and I had a healthy life style. He was killed at 60 years of age, and they did an autopsy. It came back amazing! All his organs were in perfect shape and no sign of any disease. I continue healthy living.

[Vee_Mindful]

Her passion at the beginning of the interview almost had me crying. She’s a kind soul. She’s blessing many others with her warm heart. Not just with her knowledge. ❤️

[tanbir]

00:01 Doing a 30-second activity can burn 40% more fat than high-intensity interval training.
01:59 Dr. Vonda Wright is focused on changing the way we age.
06:23 Changing mindset and lifestyle choices can extend healthspan
08:51 Taking care of your health after 40 is crucial for healthy ageing.
13:24 Dr. Wright emphasizes holistic care for athletes beyond just surgery
15:26 Comprehensive care for individuals like professional athletes
19:32 A poignant experience highlighting the balance between life and death.
21:30 Perspective on patient care impacting sports medicine
25:06 Starting healthy habits in childhood impacts metabolic health
26:59 At 30, muscle and bone mass may have peaked
30:55 Importance of skeletal muscle mass for metabolism and locomotion
32:51 Sitting for 35 years can lead to muscle decline and fat infiltration
36:51 Building muscle is critical for healthy aging
38:42 Focus on building strength, power, and longevity through targeted muscle work and lifting techniques.
42:45 Sitting for long hours leads to sedentary death syndrome.
44:45 Squatting for 10 hours a day can prevent back problems.
48:07 Importance of flexibility and dynamic stretching
50:00 Flexibility is crucial for aging well.
53:52 Preventing joint pain through proper workout techniques
55:47 Progressively increasing load is beneficial for joints and bones.
59:53 Focus on building muscle instead of simply losing weight.
1:01:47 Focus on recomposing body for optimal health and fitness.
1:05:35 Key fundamentals for staying in great shape like Cristiano Ronaldo
1:07:30 Effects of sugar on the body
1:11:41 The concept of temporal disconnect in banking and health decisions
1:13:38 Believing in daily investment for your health is crucial
1:17:13 Vitamin D is crucial for bone and overall health
1:19:11 Understanding bone density with T-core for optimal health
1:23:28 Impact exercises have a greater impact on bone density.
1:25:38 Age doesn't slow us down significantly until mid-70s based on athletic performance biomarkers.
1:30:05 Exercise increases longevity protein levels
1:32:13 Skeletal muscle contraction can rejuvenate stem cells
1:36:09 LinkedIn ads for B2B marketeers
1:37:59 Musculoskeletal syndrome of menopause affects 80% of women.
1:42:14 Inflammation in the shoulder can lead to frozen shoulder, causing painful movement restrictions.
1:44:01 Importance of maintaining shoulder mobility and the impact of estrogen on muscle and bone health
1:48:18 Menopause can lead to a perfect storm of physical challenges.
1:50:26 Invest in mobility and heavy lifting for better health.
1:54:51 The importance of whey protein and fiber for health.
1:56:51 Balancing energy through diet
2:00:50 Maintaining V2 Max through interval training for healthy ageing.
2:02:41 Discipline equation for forming habits: Strong why, enjoyment, minus friction.
2:06:19 Promoting healthy mindset for longevity

[SkipMichael]

We need more people like her, not for me at 85 but for people in their 20's and 30's.

[Florencebun]

I’m a semi athlete in my 30s who’s gone through a subscapularis athroscopic surgery and who’s feeling very lost bcs my doctor seem to not care about my post op wellbeing. Honestly, hearing her speak about the matter just moves me. I can feel her heart speaking and how emphatic she is. The world would be such a better place with more doctors like her💯