YouSaid · the spoken record

Vonda Wright

lines on the record: 146
first: 2024-07-22
most recent: 2024-07-22
sittings or episodes: 1
sources: podcast

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“And at fifty seven to go out and create my own business, when all I have ever known is a W two tax form is a huge risk for me and my family, but I love that I am confident enough in my own capacity, Stephen, and my own work ethic that even if I had to go work at Starbucks to bridge the gap, that I'm going to make this work. And it's a very freeing and beautiful mindset to take what I've learned this whole career and do it for myself.”
2024-07-22 · The Diary of a CEO · The Healthy Ageing Doctor: Doing This For 30s Will Burn More Fat Than A Long Run! Sitting Is The Silent Killer! - Vonda Wright · IDENTIFIED FROM THE TRANSCRIPT
“The last time I took an uncomfortable risk and what happened when I did was I am an academic orthopedic surgeon, which means I create big business and care and practice within big hospital systems. So there's a big safety net in that. But I have always been what I've called an intrapreneur, meaning I'm using somebody else's money, somebody else's time, and but I'm building them a big business. Three years ago I left that comfort in a late stage of my career I left that comfort and decided I know what I'm doing, I believe in myself, I'm gonna spend my own money and I'm gonna go out on my own in private practice and I'm going to build these Side businesses, my keynote speaking, my precision longevity practices which are purely entrepreneurial ventures.”
2024-07-22 · The Diary of a CEO · The Healthy Ageing Doctor: Doing This For 30s Will Burn More Fat Than A Long Run! Sitting Is The Silent Killer! - Vonda Wright · IDENTIFIED FROM THE TRANSCRIPT
“And then you recover for four minutes, only four minutes, and then four minutes as hard as you can go. The good news is you only have to do that three times or so once a week. And it will work you hard enough to maintain or improve your VO2 max frailty line. That's something special that you can add on. Once you've optimized your health, once you've done the peak performance things we've talked about, then you can add those things on”
2024-07-22 · The Diary of a CEO · The Healthy Ageing Doctor: Doing This For 30s Will Burn More Fat Than A Long Run! Sitting Is The Silent Killer! - Vonda Wright · IDENTIFIED FROM THE TRANSCRIPT
“You can work at it. People who are out of shape can make bigger deltas getting it back, people are in extreme shape, in the delta smaller because they start out well. So for me, I'm going to give you an example so people see how this works. At fifty, when I was fifty, I did it. My Veal Two Max at that time was forty five. So at sixty, if I lose ten percent, let's just do big numbers. I'll be down to forty VO two max. At seventy. At fifty, but not frail I can still live on my own, so what I've done now since the things that I've talked to you about are a lifestyle, they don't take much energy because it's just how I live. I've layered on VO two max training, which is a different way to do cardio training. It's four minutes as hard as you can go”
2024-07-22 · The Diary of a CEO · The Healthy Ageing Doctor: Doing This For 30s Will Burn More Fat Than A Long Run! Sitting Is The Silent Killer! - Vonda Wright · IDENTIFIED FROM THE TRANSCRIPT
“That's the average 50%. When I was 50, I'm going to give you an example. Every decade, we lose 10% of our VO2 max if we don't do anything about it. That's just. ten percent.”
2024-07-22 · The Diary of a CEO · The Healthy Ageing Doctor: Doing This For 30s Will Burn More Fat Than A Long Run! Sitting Is The Silent Killer! - Vonda Wright · IDENTIFIED FROM THE TRANSCRIPT
“So, what it tells is your cardiovascular capacity for exchanging oxygen from your blood to your lungs. Elite athletes like the Tour de France have VO2 maxes and the Above 75, sometimes 200, they're just genetic specimens. The fiftieth percentile for a man your age is fifty five, the fiftieth percentile for a woman my age is thirty one.”
2024-07-22 · The Diary of a CEO · The Healthy Ageing Doctor: Doing This For 30s Will Burn More Fat Than A Long Run! Sitting Is The Silent Killer! - Vonda Wright · IDENTIFIED FROM THE TRANSCRIPT
“health that you need a cardiovascular capacity that you need to be independent in your own home. You may not be running marathons, so for men it's eighteen milliliters of oxygen per kilogram per minute. For women it's sixteen. So how do we figure this out? I would go have my, have you had your VO2 max tested?”
2024-07-22 · The Diary of a CEO · The Healthy Ageing Doctor: Doing This For 30s Will Burn More Fat Than A Long Run! Sitting Is The Silent Killer! - Vonda Wright · IDENTIFIED FROM THE TRANSCRIPT
“When my health span is over, to pay attention, I'm never going to get there. So that has really pivoted my mindset that I have to do it every day now. I don't love doing it. I mean, I'm not going to lie to you. I don't love going and working out most days. But with this perspective, I will. But the other tenant that I think is so important we talked about lifting heavy, we talked about zone two and sprinting, something I've layered on this year is the concept of our VO two max and the fragility line. Fragility means you get older, slower, weaker. You lose your functional capacity 25% of all people are frail and unable to live independently by the time they're eighty five, not on my watch. And so the frailty line is the cardio.”
2024-07-22 · The Diary of a CEO · The Healthy Ageing Doctor: Doing This For 30s Will Burn More Fat Than A Long Run! Sitting Is The Silent Killer! - Vonda Wright · IDENTIFIED FROM THE TRANSCRIPT
“Address that question in a couple ways. Number one. You have to. We talked about temporal disconnect and doing the things today that feel good today, but for the future. And so the way I have really changed since I've been through this is I have thought ahead about what I want to be when I'm ninety seven. And how did I choose 97? Well, I'm 57 now. My daughter, my youngest daughter was born when I was forty. If I want to be around to bug the heck out of her until she is my age, I need to live till ninety seven. What do I need to do to do what I want when I want, when I want it? Like you can imagine. I don't want to be told what to do. I'm a surgeon. I'm usually in control of my environment. And I think people just want to be in control. I want to do what I want. Well, what is it going to take if I just wait until 63?”
2024-07-22 · The Diary of a CEO · The Healthy Ageing Doctor: Doing This For 30s Will Burn More Fat Than A Long Run! Sitting Is The Silent Killer! - Vonda Wright · IDENTIFIED FROM THE TRANSCRIPT
“Our body is meant to respond to spikes. I'm not saying that you have to live like this because I have also found that when I only ate protein or most very low low carbs that I was so low energy I would be slogging through my clinics and I just need, I could feel I needed energy. So now I've added sourdough to my breakfast knowing that I'll get a small spike. So that was very interesting to me how extremely sensitive.”
2024-07-22 · The Diary of a CEO · The Healthy Ageing Doctor: Doing This For 30s Will Burn More Fat Than A Long Run! Sitting Is The Silent Killer! - Vonda Wright · IDENTIFIED FROM THE TRANSCRIPT
“The surprising food. Well, it wasn't surprising. I mean, I am to the degree to which my glucose spikes shot up is I am so sensitive to simple carbs. I can't even look at a simple carb and it goes up to 165, which”
2024-07-22 · The Diary of a CEO · The Healthy Ageing Doctor: Doing This For 30s Will Burn More Fat Than A Long Run! Sitting Is The Silent Killer! - Vonda Wright · IDENTIFIED FROM THE TRANSCRIPT
“thirty grams of fiber, so that just means complex carbs your microbiome needs fiber. It is a slower digestion so that we're not causing carb spikes. I'm not wearing it today. It's the first time in about a year I haven't. I am not diabetic, but I have worn a continuous glucose monitor because I am just a data geek. I love my data. I know exactly at this point what foods will spike my glucose and how to keep my glucose steady all day.”
2024-07-22 · The Diary of a CEO · The Healthy Ageing Doctor: Doing This For 30s Will Burn More Fat Than A Long Run! Sitting Is The Silent Killer! - Vonda Wright · IDENTIFIED FROM THE TRANSCRIPT
“A very high concentration of one of the branch chain amino acids called leucine leucine is the most powerful amino acid stimulus of the em tor muscle building pathway. Lucine is found in highest percentages in whey protein. So you can get it from plant protein, but just in much lower percentages, whey has about 10% leucine. And we know that's important to nature because mother's milk is mostly whey, which means it has the highest amount of leucine as we're trying to grow muscle in our babies, right? So leucine is high in whey protein, about 10% in animal protein, any kind of meat is about eight percent, and then beans and legumes. and plants are about six point five, so can you get enough protein from plants? Sure, you can. You just got to eat a lot of it like a bull does.”
2024-07-22 · The Diary of a CEO · The Healthy Ageing Doctor: Doing This For 30s Will Burn More Fat Than A Long Run! Sitting Is The Silent Killer! - Vonda Wright · IDENTIFIED FROM THE TRANSCRIPT
“Just even high intensity interval training which is done at about eighty percent, that amount of effort burns forty percent more fat. It is stressful enough. It offsets our normal homeostasis enough that it helps stimulate the formation of more muscle stem cells. The muscle perceives that effort. And so that is the working out portion of what we need to do. And then the smart anti-inflammatory nutrition, we need to get rid of simple sugar. We need one gram of protein per ideal pound, high quality protein. What does that mean?”
2024-07-22 · The Diary of a CEO · The Healthy Ageing Doctor: Doing This For 30s Will Burn More Fat Than A Long Run! Sitting Is The Silent Killer! - Vonda Wright · IDENTIFIED FROM THE TRANSCRIPT
“For short bursts so thirty seconds short burst, hard as you can go, and then you recover for two to three minutes. So I'll give you a concrete example. In my life, my base training heart rate, because I have the luxury of measuring it with a lactate threshold, is 130 beats per minute. I achieve that with an incline of four to five and a speed of about four point two, and it's a brisk walk. It's almost on the verge of having to jog. For forty five minutes, when I'm done with that,'cause that's good for my cardiovascular base, I punch it up to eleven, and I go as hard as I can because I'm not very tall and I don't want to fly off the back of the treadmill. But my heart rate goes up to about one hundred eighty six and I keep it there for thirty seconds. What that does? That will burn forty percent.”
2024-07-22 · The Diary of a CEO · The Healthy Ageing Doctor: Doing This For 30s Will Burn More Fat Than A Long Run! Sitting Is The Silent Killer! - Vonda Wright · IDENTIFIED FROM THE TRANSCRIPT
“Do our cardiovascular training with eighty percent base training, which is lower heart rate? I mean, everybody's talking about zone two. I happen to, in the place where my office is, we have a metabolic lab that was built by Inigo San Martino, who's the guru of zone two. And so we use his protocol, and that means that I need people to do sixty percent effort three hours a week, but that's not all. Twice a week, we're going to sprint as hard as we can. And that freaks people out because we're in the Olympic trial. We're in the Olympics right now, and everybody thinks it's supposed to look like that, like track and field trials. What sprinting means is you just work at maximum heart, your maximum 100% effort.”
2024-07-22 · The Diary of a CEO · The Healthy Ageing Doctor: Doing This For 30s Will Burn More Fat Than A Long Run! Sitting Is The Silent Killer! - Vonda Wright · IDENTIFIED FROM THE TRANSCRIPT
“In a progressive manner, you can start with two pounds, but I want you to progress up. And then for the accessory lifts that support the big compound lifts, like, for instance, for my bench press, I support that with biceps, triceps, lats, delts, eight reps, four sets. Okay, that is the basis of lifting heavy. The other thing we need to do is”
2024-07-22 · The Diary of a CEO · The Healthy Ageing Doctor: Doing This For 30s Will Burn More Fat Than A Long Run! Sitting Is The Silent Killer! - Vonda Wright · IDENTIFIED FROM THE TRANSCRIPT
“Lifting heavy women have to put down the Mamby Pamby pink weights, that we do twenty sets of because we don't want to bulk up you're never going to bulk up unless you do it purposely. We must lift as heavy as our bones will let us, so for my people, I've simplified it into once you have started enough that you feel comfortable moving your body, we must lift four reps. Four sets. of our major muscle groups and compound motions. So push, pull with your upper body, bench press, pull some kind of pull down, and then for the lower body, it squats and deadlifts, four reps four sets.”
2024-07-22 · The Diary of a CEO · The Healthy Ageing Doctor: Doing This For 30s Will Burn More Fat Than A Long Run! Sitting Is The Silent Killer! - Vonda Wright · IDENTIFIED FROM THE TRANSCRIPT
“a sentient being with agency, ability to make their own decision, and they should make that decision and not just go on hearsay. So that's number one. Let's make our decision. If you make your decision to do that, which I have done, I replaced my estrogen not for my hot flashes, night spats, and brain fog. Those go away, frankly. I do it to preserve my bone, my muscle, my brain, and my heart. That's decision number one. Number two You are never ever gonna feel better until you decide to invest every day in your mobility and so what is mobility it is that”
2024-07-22 · The Diary of a CEO · The Healthy Ageing Doctor: Doing This For 30s Will Burn More Fat Than A Long Run! Sitting Is The Silent Killer! - Vonda Wright · IDENTIFIED FROM THE TRANSCRIPT
“Well, the remedy is understanding that you can feel like yourself again, and here are the steps I ask every woman going through this to do. Number one, you must make your estrogen replacement decision. I believe that that decision to replace your estrogen must be based on science and not the fear or the myths that are circulating, though, and I know you've had these conversations, but the women's health initiative study has been largely overturned. And so every woman.”
2024-07-22 · The Diary of a CEO · The Healthy Ageing Doctor: Doing This For 30s Will Burn More Fat Than A Long Run! Sitting Is The Silent Killer! - Vonda Wright · IDENTIFIED FROM THE TRANSCRIPT
“Three times what it would be if you had one alone. So it creeps up on you and you can see how none of these tissues are separate from each other. It just becomes this horrible storm and women are like, what happened to me?”
2024-07-22 · The Diary of a CEO · The Healthy Ageing Doctor: Doing This For 30s Will Burn More Fat Than A Long Run! Sitting Is The Silent Killer! - Vonda Wright · IDENTIFIED FROM THE TRANSCRIPT
“But then imagine this perfect storm, right? You don't feel like yourself, you're tired, your joints hurt, maybe your whole body hurts. You're losing your muscle so that causes more impact, there's no shock absorption. You're losing your bone, and without even realizing what's happening, because it creeps up on you, right? And you're so busy. I mean, all the excuses are so busy that you Women very rapidly find themselves at sixty and they have, you know, there's a syndrome called OSO Osteoporotic, meaning bad bones. We talked about that sarcoesity. Loss of bone, loss of muscle, gain of fat. You got all three things. And the morbidity and mortality of being osteosarcoesity?”
2024-07-22 · The Diary of a CEO · The Healthy Ageing Doctor: Doing This For 30s Will Burn More Fat Than A Long Run! Sitting Is The Silent Killer! - Vonda Wright · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, yeah My pain was more an arthralgic pain meaning total body pain, although when I had that weight on, I had knee I had pain underneath my kneecaps going up and downstairs because of the extra pressure of the my kneecaps on my femurs So That makes sense”
2024-07-22 · The Diary of a CEO · The Healthy Ageing Doctor: Doing This For 30s Will Burn More Fat Than A Long Run! Sitting Is The Silent Killer! - Vonda Wright · IDENTIFIED FROM THE TRANSCRIPT
“There are estrogen receptors on the cartilage, estrogens sitting on the cartilage helps maintain this spundry spongy matrix of cartilage that then protects your bones. Without estrogen, the cartilage matrix breaks down so before fifty men have more traumatic arthritis than women. After fifty, women can have a rapid progression of their arthritis. Pile on top of that the weight gain that happens to many women with the load we talked about, and it's a disaster, and so many women rapidly progress and need total joints, which, as an orthopedic surgeon, is not the end all, but we'd like to avoid it, right? So that's due to estrogen being missing from the cartilage. And then finally.”
2024-07-22 · The Diary of a CEO · The Healthy Ageing Doctor: Doing This For 30s Will Burn More Fat Than A Long Run! Sitting Is The Silent Killer! - Vonda Wright · IDENTIFIED FROM THE TRANSCRIPT
“Estrogen helps control osteoclasts the more I learn about bone biology after all these years it seems to me that the osteoclast is a little bit of a rogue entity. It's going to go uncontrolled, it needs a lot of control with estrogen, testosterone. Without those controls, what happens in osteoprosis is you can still lay down bone. Your osteoblasts are still working, but it's out of control. You're breaking down more bone than your building. So, you know, inflammation, you have muscle, you have bone. Here's one. We talked about arthritis earlier.”
2024-07-22 · The Diary of a CEO · The Healthy Ageing Doctor: Doing This For 30s Will Burn More Fat Than A Long Run! Sitting Is The Silent Killer! - Vonda Wright · IDENTIFIED FROM THE TRANSCRIPT
“It's made for muscle building through the emtor system, and so without that, and we build less muscle and our muscles, stem cells, our satellite cells become decreased by thirty to sixty percent. It's profound in a very short amount of time. We know our bones about bone density. We talked about that. Estrogen's role in the bone is to control one of the cells called the osteoclast if we talk about bone biology briefly. If we have that femur, imagine on one side of the cell when you impact your bone, the biomechanical stimulus is converted to biochemical stimulus and it says, hey, we need to build more bones. So the osteoclast crawls up the cell and starts digging out minerals to release through the body to do its function. What happens when you have estrogen is the osteoblast comes back up behind it and fills in that hole.”
2024-07-22 · The Diary of a CEO · The Healthy Ageing Doctor: Doing This For 30s Will Burn More Fat Than A Long Run! Sitting Is The Silent Killer! - Vonda Wright · IDENTIFIED FROM THE TRANSCRIPT
“Over time the inflammatory cells of the immune system that crawl into the capsule, the pain will go away, but it will cause a capsule's shrinkage like this. It will actually contract, so your shoulder might not be as painful, but it still won't move. So that's why it's really critical that people come to doctors like me and we get it moving quickly. We do not want it to become socked in because it literally can take two years to defrost. All due to this inflammatory we don't know why the capsule is so sensitive, but we know it is. So that's the inflammatory aspect of this. We know that without estrogen we can lose two to three percent of our muscle mass and rapidly during this period we have estrogen is an anabolic.”
2024-07-22 · The Diary of a CEO · The Healthy Ageing Doctor: Doing This For 30s Will Burn More Fat Than A Long Run! Sitting Is The Silent Killer! - Vonda Wright · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, there's there was a study done by Joannafin, who is a mentor of mine at Hospital for Special Surgery, who looked at the stages of frozen children. First, it's just big inflammation, all the inflammatory cytokines go and inhabit. I keep doing this. The shoulder has an inside skin that surrounds the bones called the capsule. It's like a thin sheet of paper, like cellophane. That gets inflamed, hot and red. That's painful.”
2024-07-22 · The Diary of a CEO · The Healthy Ageing Doctor: Doing This For 30s Will Burn More Fat Than A Long Run! Sitting Is The Silent Killer! - Vonda Wright · IDENTIFIED FROM THE TRANSCRIPT
“Yes, yes, I made this thing up, you can't hook your bra, right? Most women do this. The first motion you lose in frozen shoulder is internal rotation, which is what this is. Cooking your bra, you can't. Because what happens is the first thing that goes you can't do this, your arm's kind of stuck at your side. And then you can't lift it up and you can't do your hair so you're trying, you know, you're doing all this trying. Imagine not being able to move your arm and when you did move your arm it's excruciating, right?”
2024-07-22 · The Diary of a CEO · The Healthy Ageing Doctor: Doing This For 30s Will Burn More Fat Than A Long Run! Sitting Is The Silent Killer! - Vonda Wright · IDENTIFIED FROM THE TRANSCRIPT
“Then, inflammatory symptom of the musculoskeletal syndrome of menopause is frozen shoulder. It's all over social media right now. It's where it is an inflammatory state. Men can get it, usually diabetic men. It just means that you're inflamed. So you'll present to my office with the story of Doc, I did nothing. I didn't have an accident. I didn't hit my shoulder on the closet in the middle of the night when it was dark, but I woke up my shoulder is killing me and I can't move it. It's literally like this, and that's because for some reason the shoulder is very sensitive, the capsule, the inside skin of the shoulder, very sensitive to inflammation. And so people show up like that. Frozen shoulder can take two years to get rid of. It's miserable. So that's inflammation.”
2024-07-22 · The Diary of a CEO · The Healthy Ageing Doctor: Doing This For 30s Will Burn More Fat Than A Long Run! Sitting Is The Silent Killer! - Vonda Wright · IDENTIFIED FROM THE TRANSCRIPT
“Estrogen is an anti inflammatory effect, it prevents the release of tumcrosis factor which is an inflammatory cytokine. I think of it like a fire or nuclear war or something that chemicals in our body. So that gets out of control. And then estrogen is also really important interacting with a part of our immune system called the inflammation. So without estrogen controlling inflammation, we can get something called arthralgia, which is your total body hurts for no reason. And this was one of my primary symptoms when I was forty-seven. I went from being an athlete, active all the time, surgeon. I do hauling people's bodies around. I could barely get out of bed. It took me a lot to crank out and get out of bed. My whole body hurt. There's nothing structurally wrong. It's due to the inflammation of loss of estrogen, another very, very, very common.”
2024-07-22 · The Diary of a CEO · The Healthy Ageing Doctor: Doing This For 30s Will Burn More Fat Than A Long Run! Sitting Is The Silent Killer! - Vonda Wright · IDENTIFIED FROM THE TRANSCRIPT
“Once we have used up all of our eggs and we are one year from our last menstrual cycle three hundred sixty six days, that is the one day definition of menopause and we live the rest of our forty forty more years we live post menopause without estrogen unless we supplement. So in perimenopause in our forties, that's why I say at 47 I thought it was going to die, as estrogen is going away, all these receptors that used to be filled with estrogen, which would then cause all these marvelous downstream effects, all the muscle protein synthesis, the bone laying down, the inflammation would be kept at bay, suddenly have no stimulus. So when we're talking about inflammation”
2024-07-22 · The Diary of a CEO · The Healthy Ageing Doctor: Doing This For 30s Will Burn More Fat Than A Long Run! Sitting Is The Silent Killer! - Vonda Wright · IDENTIFIED FROM THE TRANSCRIPT
“So if we just clarify the timeline, so a woman's hormones are unlike men's, men, once you're through puberty, your testosterone will stay pretty steady. Women every month as we go through a menstrual cycle, estrogen goes up and down. When we in around, these are average times, around forty five, it can start early like 35, but around forty five we have used up enough eggs from our monthly cycle that we start to become low in our estrogen. And our body is trying to adjust to that. Our brain without estrogen gets brain fog. It has a lot of receptors and nothing to go in them, right?”
2024-07-22 · The Diary of a CEO · The Healthy Ageing Doctor: Doing This For 30s Will Burn More Fat Than A Long Run! Sitting Is The Silent Killer! - Vonda Wright · IDENTIFIED FROM THE TRANSCRIPT
“25% of women will be devastated by it, and 40% of the time when you go to the doctor and they do due diligence and they work up, they send you for imaging, nothing will be found structurally. So that's why women sometimes think, oh my God, I'm just old. I'm falling apart and am I going crazy because my doctor's telling me there's nothing structurally wrong. But that's why we created this nomenclature so that women would realize that ubiquitous on every musculoskeletal tissue. The musculoskeletal system, muscle, tendon, bone, adipose, the inflammatory aspects are responsive to estrogen sitting in these receptors. So what are the things in the musculoskeletal syndrome of menopause? Number one is inflammation. Estrogen is a huge anti inflammatory prevents the release of a cytokine, an inflammatory cytokine called tumor necrosis factor.”
2024-07-22 · The Diary of a CEO · The Healthy Ageing Doctor: Doing This For 30s Will Burn More Fat Than A Long Run! Sitting Is The Silent Killer! - Vonda Wright · IDENTIFIED FROM THE TRANSCRIPT
“Yes. So I think it is very common for people to know about hot flashes, brain fog, night sweats, what is less commonly known is that eighty percent of all women going through perimenopause will experience what the term we've coined the musculoskeletal syndrome of menopause. We coined that after the gynecoginary syndrome of menopause, which is five or six different things put into one category so we can talk about it more easily. So in the musculoskeletal syndrome of menopause, we know that 80% of women will experience it.”
2024-07-22 · The Diary of a CEO · The Healthy Ageing Doctor: Doing This For 30s Will Burn More Fat Than A Long Run! Sitting Is The Silent Killer! - Vonda Wright · IDENTIFIED FROM THE TRANSCRIPT
“afterwards. It's a motivation for how much we don't want to get there because I don't want to get there as much as the next person doesn't want to get there to the gym.”
2024-07-22 · The Diary of a CEO · The Healthy Ageing Doctor: Doing This For 30s Will Burn More Fat Than A Long Run! Sitting Is The Silent Killer! - Vonda Wright · IDENTIFIED FROM THE TRANSCRIPT
“Temporary discomfort because I'm not really kidding you, and you're probably the same. When you churn out an upper body workout and your muscles are full of blood and you're looking in the mirror because I know you do, we all do.”
2024-07-22 · The Diary of a CEO · The Healthy Ageing Doctor: Doing This For 30s Will Burn More Fat Than A Long Run! Sitting Is The Silent Killer! - Vonda Wright · IDENTIFIED FROM THE TRANSCRIPT
“and not or comfort, and not just in the senses I'm going to get a massage or a facial, which is what often we think of self care, but that's temporary, right? It just lasts an hour until you, I often think that I get off a massage bed, I'm like, okay, that was good, but what do I have to do this every day?”
2024-07-22 · The Diary of a CEO · The Healthy Ageing Doctor: Doing This For 30s Will Burn More Fat Than A Long Run! Sitting Is The Silent Killer! - Vonda Wright · IDENTIFIED FROM THE TRANSCRIPT
“I was thinking about that this morning when we're thinking about, I was thinking about, you know, what is the minimum amount of time we have to work out? What is the min max? And I thought, well, honestly, you can probably accomplish what Minmax isn't about forty five minutes a day, so what are we doing with our other more than 90% of the time? And it goes kind of goes to this. What are we doing? Are we pursuing pleasure all day? Well, we're working, but Once we're not working, what's the rest of that? We're just sitting around being pleasureful all day. And so that's an interesting question, but another way to motivate people is to start associating, taking care of ourselves as pleasure.”
2024-07-22 · The Diary of a CEO · The Healthy Ageing Doctor: Doing This For 30s Will Burn More Fat Than A Long Run! Sitting Is The Silent Killer! - Vonda Wright · IDENTIFIED FROM THE TRANSCRIPT
“I'm not. It was like a big part of my whole grant, so we bought this treadmill. We put the little old lady, my son. Here's what we found in two weeks. Twice a day many workouts. Their stem cells were fat and replicating again. They were churning out growth factor, and they had turned off the programming for program cell death. So what that told us is that even at the stem cell level that we can rejuvenate stem cells by something as simple as skeletal muscle contraction. And so to me that is a fountain of youth type intervention. At the cellular level”
2024-07-22 · The Diary of a CEO · The Healthy Ageing Doctor: Doing This For 30s Will Burn More Fat Than A Long Run! Sitting Is The Silent Killer! - Vonda Wright · IDENTIFIED FROM THE TRANSCRIPT
“These are stem cells that are found in muscle and when stimulated produce muscle. And so they were not dividing, but Because they were all spindly, they were not producing growth factor, and death in cells is an active process. They had turned on the genes that were leading to cell death. So we took those little lady mice, and believe it or not, you can buy treadmills for mice. Do you know how much a mouse treadmill costs? thirty thousand dollars”
2024-07-22 · The Diary of a CEO · The Healthy Ageing Doctor: Doing This For 30s Will Burn More Fat Than A Long Run! Sitting Is The Silent Killer! - Vonda Wright · IDENTIFIED FROM THE TRANSCRIPT
“Mice, when you're old, you're two years old. That is a long lifespan for a mouse. These little old lady mice were sittin' back in the back of their cages just hanging out waiting for their next food, and we sampled a little bit of their muscle because the lab that I was a part of looked at a kind of muscle derived stem cell meaning all of our tissues have stem cells in them, including muscle, and we now know those cells as satellite cells at the time in the early two thousand we call them muscle drive stem cells. Well, we took them and what do we find? These little old stem cells. Healthy stem cells are round, these stem cells had started to become all spindly like tree branches. They were no longer pumping out growth factor, meaning they were not reproductively healthy, they were not doing what they were supposed to do.”
2024-07-22 · The Diary of a CEO · The Healthy Ageing Doctor: Doing This For 30s Will Burn More Fat Than A Long Run! Sitting Is The Silent Killer! - Vonda Wright · IDENTIFIED FROM THE TRANSCRIPT
“Yes, I'm glad you brought it up. So it's the, so remember that picture we talked about that at a tissue level that we can maintain our muscle mass. So that's at a tissue level, the whole flank stake we can maintain. We wanted to see, well, what's happening at a cellular level? What's happening at a stem cell level? And so we had a bunch of old lady mice. They were mice. Oh my.”
2024-07-22 · The Diary of a CEO · The Healthy Ageing Doctor: Doing This For 30s Will Burn More Fat Than A Long Run! Sitting Is The Silent Killer! - Vonda Wright · IDENTIFIED FROM THE TRANSCRIPT
“Not surprisingly Yongish thirty five master's athletes had the highest level of circulating clotha, longevity protein. The second highest level of Clotho in our study were people over seventy five who were still athletes. Do you know who the lowest Clotho level was sedentary thirty year olds? So if Clotho is the longevity protein, And exercising people have the highest levels, the next question was okay, so what's going on? How does exercise give us more longevity protein? Well, one of my colleagues, doctor Febrisi Ambrosio, did the study that showed that contraction of skeletal muscle stimulates the transcription or the making of the clothose protein. So it's our body's response to the stimulus of activity. That's fascinating, right?”
2024-07-22 · The Diary of a CEO · The Healthy Ageing Doctor: Doing This For 30s Will Burn More Fat Than A Long Run! Sitting Is The Silent Killer! - Vonda Wright · IDENTIFIED FROM THE TRANSCRIPT
“Higher if you invested in your mobility every day. So even our brains are responsive, and we know that now. There's lots of studies. It's something that's talked about a lot. The final interesting group of studies that we did before I left University of Pittsburgh was to start asking the questions of why. What's going on here? Why? Well, there's this protein called Clotho. Clotho was one of the Greek gods who spun the thread of life. So this protein, when it was discovered, was thought to play a role in longevity. Every organ has receptors for Clotho. We know that mice that are genetically engineered to not be able to make Clotho die old very young. They're chronologically very, very young mice, but they're physiologically very old because they lack this protein. So I decided to measure Clotho and my athletes and compare them to sedentary people. So we drew their blood, we ran the Elysus study.”
2024-07-22 · The Diary of a CEO · The Healthy Ageing Doctor: Doing This For 30s Will Burn More Fat Than A Long Run! Sitting Is The Silent Killer! - Vonda Wright · IDENTIFIED FROM THE TRANSCRIPT
“slowing down if we invest every day in our mobility. So it really set the stage. That was my first study. Really set the stage for wanting to find out, okay, what's our muscle doing? What is our bone doing? The third study we did, which took us five years because we matched for everything. And now it's common knowledge, but at the time it wasn't, we asked the question, well, if we take sedentary living away from our brain, what happens? And so we had the athlete group and we had a control group that was matched for every variable except their activity level. And what we found was that people who were chronically active maintained their mental agility and their speed of decision making and their physical aspects of something called the SF twelve, which is your perception of your physical prowess.”
2024-07-22 · The Diary of a CEO · The Healthy Ageing Doctor: Doing This For 30s Will Burn More Fat Than A Long Run! Sitting Is The Silent Killer! - Vonda Wright · IDENTIFIED FROM THE TRANSCRIPT
“Did it in seven minutes so nobody was getting lapped So I used those times to see how much we slow down before age seventy we slow down less than one point two percent a year. Timing wise. So after seventy there is a rapid decline in times, or you get slower and slower and slower. And I call that biology taking over. Either you don't have the mindset to work that hard anymore, or you've got enough injuries that you can't work that hard anymore, or you've lost enough lean muscle mass or bone flexibility. But what it tells us is that we have no excuse until our mid seventies.”
2024-07-22 · The Diary of a CEO · The Healthy Ageing Doctor: Doing This For 30s Will Burn More Fat Than A Long Run! Sitting Is The Silent Killer! - Vonda Wright · IDENTIFIED FROM THE TRANSCRIPT
“A fifty year old man in the year I did the study finished that one mile race in five minutes and thirty four seconds. To put that in perspective, the boy that won the Pennsylvania State High School Games won his mile in five seventeen. I know 20 seconds in 30, 40 years, right? 17. Let's say you were 17. But the 50-year-old winner didn't 434. The 70-year-old winner of that mile race.”
2024-07-22 · The Diary of a CEO · The Healthy Ageing Doctor: Doing This For 30s Will Burn More Fat Than A Long Run! Sitting Is The Silent Killer! - Vonda Wright · IDENTIFIED FROM THE TRANSCRIPT
“When do we really slow down? When can we say oh, I'm just getting old? I'm going to slow down. I based on the athletes I saw, I knew that it was at fifty. So I studied three thousand of these athletes again, I looked at all the track and field athletes. I looked at athletes in the hundred meter all the way up to the ten thousand meter, so all distances, sprints versus long distance. I looked at finished times of the top eight finishers in every age category. And here's what I found. To answer the question, when do we significantly slow down? It's not 50, it's not sixty, it is not until our mid seventies when we significantly slow down. If we use athletic performance as a biomarker of aging. So what does that mean? The example is this. If you put a bunch of men in a one mile race.”
2024-07-22 · The Diary of a CEO · The Healthy Ageing Doctor: Doing This For 30s Will Burn More Fat Than A Long Run! Sitting Is The Silent Killer! - Vonda Wright · IDENTIFIED FROM THE TRANSCRIPT
“Okay, so of all the activities you could do, what would make the biggest response from your bone? And not surprisingly, we found that impact exercise, the running sports, the volleyball, the basketball sports, the Versus the swimming, the biking, the bowling, for instance, there's bowling in senior Olympics. Those with sports where you impacted your bone. That impact exercise was as predictive of bone density as things you can't control, like your age, your sex, your genetics, and so it just shows how important putting mechanical stimulus against your bone is. So that was really important. So even bones can be preserved. We've already talked about the muscle preservation study, which was fascinating. The very first question I ask was to answer the question, this is this virus in your brain.”
2024-07-22 · The Diary of a CEO · The Healthy Ageing Doctor: Doing This For 30s Will Burn More Fat Than A Long Run! Sitting Is The Silent Killer! - Vonda Wright · IDENTIFIED FROM THE TRANSCRIPT