episode #356

Preparing Your Muscles, Tendons & Bones for Menopause with Dr. Vonda Wright


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
1:29 Introduction to Muscles and Menopause
3:28 Dr. Vonda Wright’s Menopause Story
Dr. Vonda’s Menopause Experience
Advocating for Women’s Health
31:31 Treatment Spectrum for Frozen Shoulder
Preventing Frozen Shoulder in Women
Preparing for Menopause
39:33 The Power of Heavy Lifting
The Importance of Rest Time
43:50 The Effort of Heavy Lifting
The Importance of Rest Periods
The Significance of Warm-Ups
Zone Two Training for Women
Sprinting vs. Zone Two Training
Mental Resilience in Sprinting
Strength, Stability, and Injury Prevention
Harnessing Muscle Satellite Cells
1:11:31 Stimulating Muscle Growth


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 drvondawright.com

Resources Mentioned:

InSPIRe- Institute for Sports Performance and Innovative Research

HOT For Your Health podcast

Estrogen Matters book

HRT, Bioidenticals & Menopause: Benefits & Risks

The Yentl Syndrome

Vonda on Instagram

Vonda on YouTube

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I’m Dr. Stephanie

Part geek, part magic, and all the way passionate about being a well-lived woman.

I want to throw my grandkids in the air in my 70’s. I want to be squatting even more weight than I am now, and putting my OWN luggage in the overhead bin. Sound like weird goals? For me these are just some of the little things that represent a life well-lived.

My health is MY job – I’ll be damned if I rely on luck, ‘good genes’ or a cocktail of drugs that over promise and under deliver.

The Betty Body is my first book-baby, and a collection of what I’ve learned after thousands of clinical hours, hundreds of conversations with the world’s top experts, and most importantly…

This book is an outline of what took ME from “rock-bottom health” at 38, to being my own version of a Betty in my perimenopausal mid 40’s. A woman who is physically strong, full of energy, enjoys mental clarity, great sex and a joyful family life. Is it all roses? Of course not. But I have the stamina and tools to deal with the push and pull of life so that it doesn’t turn into chronic stress.

I want this for you too. Let’s go Bettys!