Dr. Vonda Wright

So at this point, I've memorized the most dense foods that I can to get that much protein.

So at this point, I've memorized the most dense foods that I can to get that much protein.

It's a gram per pound. It's a gram per pound, and that's what I need to build muscle. Studies have shown that eating high protein alone without lifting as much as I want myself and others to do will help maintain muscle. And then I eat a lot of vegetables. I don't know. I hope people are not going to throw them at me, but I don't eat fruit except blueberries. Fruit is nature's dessert.

It's a gram per pound. It's a gram per pound, and that's what I need to build muscle. Studies have shown that eating high protein alone without lifting as much as I want myself and others to do will help maintain muscle. And then I eat a lot of vegetables. I don't know. I hope people are not going to throw them at me, but I don't eat fruit except blueberries. Fruit is nature's dessert.

So if we're going to eat fruit, eat it as dessert. I eat blueberries with my yogurt. And then carbs, I only eat complex carbs if I eat them at all.

So if we're going to eat fruit, eat it as dessert. I eat blueberries with my yogurt. And then carbs, I only eat complex carbs if I eat them at all.

I think I would put muscle and bone near the same category because you can have all the muscle you want, but if you break your hip, you still have the downstream effects. Now, you're much less likely to break your hip if you're strong, but I think muscle or bone are really important.

I think I would put muscle and bone near the same category because you can have all the muscle you want, but if you break your hip, you still have the downstream effects. Now, you're much less likely to break your hip if you're strong, but I think muscle or bone are really important.

Never.

Never.

It is never too late. Your body will always rise to the strategic stress you place on it. So there are a lot of and growing number of what used to be anomalies all over the internet of people in their 60s, 70s, 80s and beyond in a gym powerlifting environment. becoming competitive bodybuilders.

It is never too late. Your body will always rise to the strategic stress you place on it. So there are a lot of and growing number of what used to be anomalies all over the internet of people in their 60s, 70s, 80s and beyond in a gym powerlifting environment. becoming competitive bodybuilders.

So even if you're starting not being able to get up out of a chair, over a very short amount of time, six months, a year, you can reverse the trajectory of your frailty. But it takes consistency, right?

So even if you're starting not being able to get up out of a chair, over a very short amount of time, six months, a year, you can reverse the trajectory of your frailty. But it takes consistency, right?

Well, and you know what you do for that is nobody expects you to start with powerlifting, squats, deadlifts. Nobody expects that. Moving our body through a range of motion, doing body weight, progressing to free weights, progressing to light kettlebells, progressing to bands. Once you see that your body is capable of adapting and progressing to you will get there pretty rapidly.

Well, and you know what you do for that is nobody expects you to start with powerlifting, squats, deadlifts. Nobody expects that. Moving our body through a range of motion, doing body weight, progressing to free weights, progressing to light kettlebells, progressing to bands. Once you see that your body is capable of adapting and progressing to you will get there pretty rapidly.

I used to do this program called a start where I would take people fresh off the couch. And over three months, we would get them to a 5K race because 5K is a meaningful distance for people who are sedentary. And over that course of three months, we did a series of body weight and kettlebell type exercises in a circuit followed by walking.

I used to do this program called a start where I would take people fresh off the couch. And over three months, we would get them to a 5K race because 5K is a meaningful distance for people who are sedentary. And over that course of three months, we did a series of body weight and kettlebell type exercises in a circuit followed by walking.

And people started with 51% body fat, not being able to get through the warm-up, not be able to hold themselves up in a plank. And in three months, they could plank for two minutes. They could walk for three miles. They could keep going for the entire 10-minute circuit without having to stop.

And people started with 51% body fat, not being able to get through the warm-up, not be able to hold themselves up in a plank. And in three months, they could plank for two minutes. They could walk for three miles. They could keep going for the entire 10-minute circuit without having to stop.