Dr. Vonda Wright

And it's even things like a woman breastfeeding will lose 20% of her bone density in the first six months. But it's not inevitable. And I will lay out a lifestyle that I call unbreakable. It's about muscle, bone, nutrition. But the most important part is mindset.

Yes. And it's because of the plummeting of estrogen, which is critical for muscle, bone, tendon, ligament, back. And without it, it can have dire effects. So you need to know the following.

Yes. And it's because of the plummeting of estrogen, which is critical for muscle, bone, tendon, ligament, back. And without it, it can have dire effects. So you need to know the following.

So, you know, as a sports doctor over the years, we've learned how to take really high-performing athletes, you know, those who are winning all the time, who need to continually get better and better and better at their craft. And over the 30 years of my career, we've gone from really focusing on how they train

So, you know, as a sports doctor over the years, we've learned how to take really high-performing athletes, you know, those who are winning all the time, who need to continually get better and better and better at their craft. And over the 30 years of my career, we've gone from really focusing on how they train

the periodization of their training to the last time I was at the University of Pittsburgh, I was the medical director of the UPMC Lemieux Sports Complex, which is where the Pittsburgh Penguins are housed. And it had gotten so scientific. They had a full-time chef. Every meal from breakfast, lunch, dinner, every meal on the planes were prepared because when it comes down to split-second agility,

the periodization of their training to the last time I was at the University of Pittsburgh, I was the medical director of the UPMC Lemieux Sports Complex, which is where the Pittsburgh Penguins are housed. And it had gotten so scientific. They had a full-time chef. Every meal from breakfast, lunch, dinner, every meal on the planes were prepared because when it comes down to split-second agility,

Top of brain thinking, every little bit counts. And so in the 30 years of my medical career, it's gone from just learning more about performance science of how to train to how to feed people to how to recover people. So instead of doing, for instance, I think Dara Torres was talking about her Olympic runs in her 40s, right? She trained much differently when she was 24.

Top of brain thinking, every little bit counts. And so in the 30 years of my medical career, it's gone from just learning more about performance science of how to train to how to feed people to how to recover people. So instead of doing, for instance, I think Dara Torres was talking about her Olympic runs in her 40s, right? She trained much differently when she was 24.

And in her 40s, after she had had a child, it was much more about recovery, not as much hours in a pool. So I take all those things that we've learned over the course of my career and now apply them not only to athletes, but to people like you and me who were in high performance jobs. I need to be tip top in every sphere of my life as you do.

And in her 40s, after she had had a child, it was much more about recovery, not as much hours in a pool. So I take all those things that we've learned over the course of my career and now apply them not only to athletes, but to people like you and me who were in high performance jobs. I need to be tip top in every sphere of my life as you do.

And how do we eat better, recover better, take the principles of performance that we've learned from athletes into high performers and even mere mortal athletes like me?

And how do we eat better, recover better, take the principles of performance that we've learned from athletes into high performers and even mere mortal athletes like me?

You know, I am not a brain scientist myself, but I am fortunate to be surrounded by people who are expert in that. So from my own perspective, I've come to appreciate at a much deeper level personally, as well as professionally, the role of sleep. In fact, We've talked about my previous books from the early 2000s before. And when I wrote those books, mobility was king. I wrote only about mobility.

You know, I am not a brain scientist myself, but I am fortunate to be surrounded by people who are expert in that. So from my own perspective, I've come to appreciate at a much deeper level personally, as well as professionally, the role of sleep. In fact, We've talked about my previous books from the early 2000s before. And when I wrote those books, mobility was king. I wrote only about mobility.

And then as I progressed in my career, I got deeper, deeper, deeper into nutrition. And then I would say, okay, nutrition is number one and mobility is second. But at this phase of evolution of sleep science and knowing how restoring the brain and providing adequate time and nutrients

And then as I progressed in my career, I got deeper, deeper, deeper into nutrition. And then I would say, okay, nutrition is number one and mobility is second. But at this phase of evolution of sleep science and knowing how restoring the brain and providing adequate time and nutrients

I put sleep first, sleep and recovery first, because you can't do any of these other things without a well-recovered brain. In fact, somebody asked me the other day, about timing of working out and is it always necessary to do it in the morning? Like that's the mantra, get up, go do your workout. And my answer to that was, you have to know how your brain works.

I put sleep first, sleep and recovery first, because you can't do any of these other things without a well-recovered brain. In fact, somebody asked me the other day, about timing of working out and is it always necessary to do it in the morning? Like that's the mantra, get up, go do your workout. And my answer to that was, you have to know how your brain works.

For instance, my brain is best between 5 a.m. and 2 p.m. That is when I'm going to get all my deep work done. I'm going to be creative. I'm going to think. After 2 p.m., I could build you a house. I can continue operating. But if I'm going to write a book, it's going to be early. So I do not work out in the morning because I'm not going to waste that brain energy.