Dr. Vonda Wright

speaker

2,776 appearances 16 recordings 9 series first heard Mar 2025 last heard 2 Jul

Dr. Vonda Wright’s voice in public audio — every appearance, attributed to the second.

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recordings per month · last 12 months

Recordings per month over the last 12 months — 12 in all, peaking in Jun 2026 with 4.

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The Diary Of A CEO with Steven Bartlett · Most Replayed Moment: This Is The Best Exercise Protocol For Women! · 8 May 2026 podcast

Yes, and it creates a series of feedback mechanisms that make it repair stronger than when you first went in.

So that's an adaptive stress.

And we're looking at what levels of stress we can put.

So it's a training stress or what levels of stress we can use through exercise to really, really create an environment that improves our health.

So if we talk about sprint interval training, the 30 seconds on and the two to three minute recovery, the reason why we want that super high end stress of our heart rate is

is it then creates eventual epigenetic change.

So it's that environment that's going to create a change within the muscle that's going to allow that GLUT4 protein that I mentioned earlier to open up and have glucose come in, reducing insulin resistance.

Also, with that really high, high heart rate, we're having a lot of stress on the muscle that's going to release some myokines, which are little hormone signals that then will go to the liver and say, wait a second, we don't need to store visceral fat.

We need to create non-esterified fatty acids, which can then go into our skeletal muscle to be used in the mitochondria as fuel.

So we want to have the stress that's strong enough to create these cascades of feedback mechanisms to improve our overall health.

If we stay in that moderate intensity zone, we aren't creating a strong enough stress to create that signaling.

What are we doing?

We are exacerbating inflammation.

We're exacerbating cortisol.

Now, cortisol isn't the demon, but when we have an elevation of it,

and especially in perimenopause when we're sympathetically driven and we already have a higher level of baseline cortisol.

If we are continuously in this modern intensity zone, we never get a signal to allow that to drop.

So if we're looking at polarizing, which is top, top end and low recovery end, then with the top end, we get the signal cascade

of improving body comp, improving insulin sensitivity, as well as getting growth hormone and testosterone responses, which then feed back to drop cortisol.

So we look at the quality of the training, not the volume of the training.

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