Vonda Wright 1 source tracked
Double board-certified orthopedic surgeon and sports medicine specialist known for research on musculoskeletal aging, mobility, and women's longevity.
About Vonda Wright →
Vonda Wright is a double board-certified orthopedic surgeon and sports medicine specialist based in Orlando, Florida, where she practices with Hughston Orthopaedics. She is known for her work on active aging, mobility, and musculoskeletal health, and is the founder of the Performance and Research Initiative for Masters Athletes (PRIMA). She previously served as medical director of the UPMC Lemieux Sports Complex and as founding Chief of Sports Medicine at Northside Hospital Orthopedic Institute in Atlanta. Wright has cared for athletes ranging from collegiate to Olympic competitors and is the author of multiple books on fitness and aging, including Fitness After 40 and Younger in 8 Weeks. Her current work focuses on women's longevity, menopause, and musculoskeletal health.
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In a protocol
Eat an anti-inflammatory diet to avoid undermining bone-building capacity.
“yet another reason to eat an anti-inflammatory diet
TD▶ 15:45Certaintyexplicitrecommendation -
In a protocol
Consume 1,000–1,500 mg calcium daily preferably from whole foods rather than supplements.
“1,000 to 1,500 milligrams of calcium a day
TD▶ 12:10Dosage1,000–1,500 mg/day from whole foods like dairy, salmon with bones, mushrooms, bok choy, prunes, dates, figsCaveatsPrefers whole foods over supplements; absorption is betterCertaintyexplicitstrong endorsement -
In a protocol
Eat approximately 1 gram of protein per ideal pound of body weight to support bone matrix (which is 95% collagen).
“one gram of protein per ideal pound
TD▶ 11:20Dosage~1 g protein per pound of ideal body weight dailyCertaintyexplicitstrong endorsement -
In a protocol
Read 'Estrogen Matters' to understand the evidence around hormone optimization safety and risks.
“go read Estrogen Matters
TD▶ 3:45Certaintyexplicitstrong endorsement -
In a protocol
Greek yogurt is a good source of calcium — up to 300 mg per cup.
“cup of Greek yogurt can have up to 300 milligrams of calcium
TD▶ 13:05Dosage~300 mg calcium per cupCertaintyexplicitoffhand mention -
In a protocol Alternative
For those who can't jump, do heel raises that come down with a thud, or stomp around the house, to create biomechanical load.
“simple heel raises with a thud
TD▶ 7:05CaveatsProgression target is jumpingCertaintyexplicitrecommendation -
In a protocol
Jump down from a step about 8 inches high (like a bottom staircase step) and rebound up to generate >4x body weight load for osteogenesis.
“jumping from as low a place as an eight-inch step
TD▶ 6:40DosageJump down and rebound up from ~8-inch step; progress from heel raises/stomping if unable to jumpCaveatsStart where you are; build up if you can't jump yetCertaintyexplicitstrong endorsement -
In a protocol Alternative
Do jumping jacks as an impact exercise to build bone.
“you could do jumping jacks
TD▶ 7:35Certaintyexplicitrecommendation -
In a protocol
Make an informed decision about menopause hormone optimization (estrogen, progesterone, testosterone) based on facts rather than fear, since estrogen is FDA-approved for osteoporosis prevention.
“estrogen is FDA approved for the prevention of osteoporosis
TD▶ 2:20CaveatsPersonal decision; speaker insists on informed choice, not mandatory useCertaintyexplicitstrong endorsement -
In a protocol
Lift weights/perform resistance training to build bone via muscle pulling on bone.
“you can build better bone by lifting weights
TD▶ 8:50DosageBiceps, squats, lunges, presses, rows; prioritize muscles below the belly button (glutes, quads, hamstrings, core)Certaintyexplicitstrong endorsement -
In a protocol
Supplement vitamin D to maintain adequate blood levels needed for calcium absorption; check blood levels first.
“we do supplement that to keep our vitamin D level up
TD▶ 13:50DosageSupplement to reach healthy blood level; test vitamin D level via blood workCaveatsVitamin D supplementation alone does not build better bone — its role is enabling calcium absorptionCertaintyexplicitstrong endorsement -
In a protocol
Get basic blood work to check your vitamin D level.
“go get some basic blood work and figure it out
TD▶ 14:20Certaintyexplicitrecommendation -
In a protocol
Avoid excess alcohol — it increases bone resorption.
“Excess alcohol also increases bone resorption
TD▶ 15:25Certaintyexplicitmild caution -
In a protocol
Avoid smoking and nicotine — nicotine is a bone killer and harms bone healing.
“Nicotine is a bone killer
TD▶ 15:10Certaintyexplicitstrong warning