In this empowering episode, Stacy sits down with orthopedic surgeon and women's health expert Dr. Vonda Wright to talk about what it really means to stay strong—physically and mentally—through midlife and beyond. They dig into why strength training is crucial (especially for your bones), how menopause can be a wake-up call for self-care, and how our mindset and movement are deeply connected. Dr. Wright breaks down the facts on osteopenia and osteoporosis, shares advice on body recomposition, and explains why musculoskeletal health matters more than we think. It’s an honest, motivating conversation about taking charge of your health—and feeling powerful doing it.
Conversation Highlights
Stacy: Dr. Wright, I’m so excited that you're here. We've been trying to have you on the podcast for the last two years! All your friends have already been on. This is such a great chance to meet and talk with you about things that are so critical to women’s health.
Dr. Vonda Wright: I'm thrilled to be here. I think you need to give me some dressing advice, but we’ll save that for another time.
Stacy: Honestly, the black pearls and red glasses look amazing. Meanwhile, I'm in gym clothes—because that’s the only way I can squeeze things in.
Dr. Wright: That’s perfect. Let's talk about what gets women back into the gym. When I was younger, I worked out because I felt guilty—too much cake, too much wine, etc. But after menopause, bone strength became a serious concern. There was a mindset shift. Now I work out because I want to stay strong and healthy when I'm 85.
Dr. Wright: That motivation—to feel amazing today and stay active for life—is huge. But here’s the secret: you can have both. Muscle is nature’s Spanx.
Stacy: That is the best definition I've ever heard of muscle.
Dr. Wright: Right? It’s not just about aesthetics. The real reason is what you mentioned: hormone changes, aging, and the silent impact on our bones. We live in phases—puberty, childbearing, perimenopause. Living is aging. And we can’t keep doing what we always did. Muscle-y thighs? They're going to keep you out of the nursing home. Taking care of ourselves should bring us pleasure.
Stacy: That’s such a shift—from punishment to pleasure. Do you think there’s a mind-body connection when we work out? Like, going to the gym builds confidence in other areas of life too?
Dr. Wright: Yes. It’s not just mood-boosting—there's science behind it. Contracting skeletal muscle produces galanin, a protein that travels to the brain and enhances resilience. Working out literally builds a better brain.
Stacy: I just got a DEXA scan. I knew I had osteopenia, but now I have osteoporosis in two vertebrae, including one that holds titanium from my spinal fusion. Can you explain the difference?
Dr. Wright: Absolutely. Osteopenia and osteoporosis are about mineral density in bone. We build bone until around age 30. After that, bone loss can be influenced by activity, nutrition, illness, and genetics. I see 24-year-olds with osteopenia. So this isn’t just a post-menopausal issue.
Between ages 35 and 45, our hormones start to decline, and bone density begins to drop. Bones are silent—we don't think about them unless we see cheekbones or wrist bones. But bones are structural, they make blood cells, store minerals, and even produce hormones.
Stacy: I never knew any of that. I thought bones were just structure.
Dr. Wright: Bones are metabolically active. And we get an entirely new skeleton every 10 years. If you shrink, smoke, drink heavily, avoid exercise, or have autoimmune conditions, you're at risk.
Stacy: What kind of exercise should we be doing?
Dr. Wright: Focus on balance, impact, and strength. Stand on one leg while brushing your teeth. Jump rope 20 times a day. Biomechanical stress on bones stimulates them to grow stronger. But you also need protein and muscle. It’s time to retire the mamby-pamby pink weights and learn how to lift heavy—progressively and safely.
Stacy: Yes! We were taught not to lift because we didn’t want to get “big.”
Dr. Wright: Women don't get bulky from lifting unless they want to. It took me 6–9 months to lose 12% body fat and gain 8 pounds of muscle. That recomposition made me lean and strong.
Stacy: How did you do it?
Dr. Wright: Nutrition—1g of protein per pound of ideal body weight. I learned to lift heavy with a strength coach. Form is everything. Mirrors help with feedback. And yes, not everyone can afford a trainer, but it’s worth prioritizing.
Stacy: I agree. What about impact exercises for people who already have osteoporosis?
Dr. Wright: You don’t stop, you adjust. NASA uses mini trampolines to reintroduce impact. The Lift More study showed women with osteoporosis can lift heavy—safely and under supervision. We just need to be mindful and progress slowly.
Stacy: My mom fell and that started her decline. And I hear that a lot. It’s not the osteoporosis—it’s the fall.
Dr. Wright: Falls are the real enemy. Every workout should include balance. Use sticky socks, hold the rail on the stairs. The goal isn’t fear; it’s prevention.
Stacy: Let's talk about pain and fatigue. When do we listen to it, and when do we push through?
Dr. Wright: Pain is not a badge of honor. So many women delay getting help. Recovery is essential. But first, you have to believe you’re worth the investment. Two mindset shifts: stop longing for youth, and realize you're worth taking care of. Confidence is built from past successes.
Stacy: That’s powerful. It reminds me of the L’Oréal slogan: "You're worth it."
Dr. Wright: Exactly. And it’s not just beauty. It's health. Women in all walks of life undervalue themselves. That’s why I always say: you deserve to lift weights. You deserve 30 minutes a day. You deserve good sleep. It's not a luxury. It's your health.
Stacy: Do you talk to younger patients about all this?
Dr. Wright: Yes. Everyone in my clinic hears this. I write out resources, recommend podcasts, explain hormone therapy, and give them a personalized action plan: walk, sprint, lift, and learn. This is a time for action.
Stacy: That’s what this podcast is for. Education followed by action.
Dr. Wright: That’s my mission. Now that you’re literate, what are you going to do about it? I'm here to help women act.
Stacy: Frozen shoulder—does that fall under your purview?
Dr. Wright: Yes, it’s called adhesive capsulitis. Estrogen is anti-inflammatory. Without it, inflammation can stiffen joints. If untreated, frozen shoulder can take years to thaw. Early intervention matters.
Stacy: That explains a lot about pain and autoimmune issues in perimenopause too.
Dr. Wright: Hormone replacement therapy can help. Arthralgia (joint pain) is common and often mistaken for fibromyalgia. But it’s real, and it's treatable.
Stacy: Thank you, Dr. Wright. This was eye-opening. You gave me—and our listeners—a map. You make it easier for us to understand the path forward.
Dr. Wright: That means so much. Please, call me anytime. Let's talk more about jumping!
Key Takeaways
Resources Mentioned:
Hot for Your Health podcast by Dr. Vonda Wright
