Dr. Vonda Wright

And that place is called the fat max. And that is when your mitochondria, your energy organelles, are most efficient. And that's where we want to work out. 80% of the time. So that's just an example of how I'm going to tell you what heart rate you need to work out in.

I'm going to tell you how to fill the gaps in your nutrition instead of just doing broad guidelines because that's the state of the art right now.

I'm going to tell you how to fill the gaps in your nutrition instead of just doing broad guidelines because that's the state of the art right now.

Well, I love that question. And the one word answer is yes, every season of our life is different. Let's take bones, for instance. We build, build, build bones until in women we're about 28 and men 30. We reach peak bone mass. we then reach a plateau where we keep our bone density. And then in women, it begins to plummet due to hormonal influences.

Well, I love that question. And the one word answer is yes, every season of our life is different. Let's take bones, for instance. We build, build, build bones until in women we're about 28 and men 30. We reach peak bone mass. we then reach a plateau where we keep our bone density. And then in women, it begins to plummet due to hormonal influences.

For men, men usually maintain their bone density until their 70s when they plummet, unless they have a metabolic problem, an autoimmune disease, or having had the need to take a lot of steroids. And Then you see a big difference at 50. So in bones, that's a good example how every few decades our bones are reacting differently. Muscle is the same way.

For men, men usually maintain their bone density until their 70s when they plummet, unless they have a metabolic problem, an autoimmune disease, or having had the need to take a lot of steroids. And Then you see a big difference at 50. So in bones, that's a good example how every few decades our bones are reacting differently. Muscle is the same way.

We know that we can gain muscle at any time in our lives, but we do it most easily until we're about 30, right?

We know that we can gain muscle at any time in our lives, but we do it most easily until we're about 30, right?

We also know of changes in the way our gut functions as we age, having to do with absorption and the ability of the microvilli in our gut to absorb nutrients and different kinds of nutrients. Women in midlife, for instance, need vitamins that are something called methylated, which means broken down a little more because our gut function is less efficient.

We also know of changes in the way our gut functions as we age, having to do with absorption and the ability of the microvilli in our gut to absorb nutrients and different kinds of nutrients. Women in midlife, for instance, need vitamins that are something called methylated, which means broken down a little more because our gut function is less efficient.

So every phase of our aging, we're different.

So every phase of our aging, we're different.

Well, men, because of the influence of testosterone and the genetics of having XY chromosomes, build more bone initially, thicker cortices, more absolute poundage of bones. And then because of the plummeting of estrogen, which is critical for bone health,

Well, men, because of the influence of testosterone and the genetics of having XY chromosomes, build more bone initially, thicker cortices, more absolute poundage of bones. And then because of the plummeting of estrogen, which is critical for bone health,

women lose bone faster than men, such that after about age of 40, when we get to that plateau, women start to lose bone density about 20% by the time they get to their menopause. And that can have dire effects for women, but that is all due to the role of estrogen on controlling bone density.

women lose bone faster than men, such that after about age of 40, when we get to that plateau, women start to lose bone density about 20% by the time they get to their menopause. And that can have dire effects for women, but that is all due to the role of estrogen on controlling bone density.

It is not. In 2004, we studied a very large group of master's athletes, meaning athletes 40 and older, in the National Senior Games, which is Olympics for people of that age demographic. And the National Games, you have to have won your state games. to qualify. So these were pretty high-level recreational athletes. So we did a study looking at their bone density across time.

It is not. In 2004, we studied a very large group of master's athletes, meaning athletes 40 and older, in the National Senior Games, which is Olympics for people of that age demographic. And the National Games, you have to have won your state games. to qualify. So these were pretty high-level recreational athletes. So we did a study looking at their bone density across time.

And the first thing, the first study we found was that with chronic exercise, such as these people did, you could maintain your bone density at a very high proportion into your 80s. The second question we asked was, okay, If we know we can do that, what exercise is really important for that? And so we divided the sports up into bounding sports where the bones were being impacted.