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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“So in the first studies that my group did, we formed a group called Prima, the Performance and Research Initiative for Masters Athletes. We looked at three thousand master's athletes you had to be fifty years old and they were competing in the national senior games which is like Olympics for people over 50. And these weren't just these weren't just everybody that could go. These were the people who had qualified in their state games to go to the national games. So we looked at 3,000 of them. We did two bone studies. We found the first question asked could we maintain bone density across upper age limits because we were active. And what we found was that yes, a very high percentage of people even up into 85 had normal T scores. But then we did a second study that we wanted to ask.”
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. So let's talk about, we'll start with Bone because we're just talking about in master's athletes we did two studies looking at could we preserve bone density across a lifespan if we took the variable of sedentary living out of the equation.”
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
“If you are already a minus two point five, we would have a long, hard discussion about all the lifestyle interventions, nutrition, lifting, you can still lift, how we're going to add mobility impact, how we're going to get some impact in without breaking a bone. But we're also going to have a conversation about our hormone status. And we're also going to, if you're already that low, have a conversation about whether we use a pharmacologic augment like bisphosphinate or forteo or some of the drugs that are available to support bone density. And each person, man or woman has to have their individual risks assessed to know which road to go down, but what we cannot do is we cannot ignore it and hope that it goes away.”
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
“Is your mother shrinking? Do you have a family history of osteoporosis? Did you already fracture fractures the number one predictor of future fracture? Did you smoke your whole life? Did you have an illness where you had to take a lot of steroids that predisposes that breakdown bones? Are you of genetic makeup where you're predisposed to bone density? The frax index takes all those and calculates your risk for having a fracture in the next ten years. So a t-score of minus two point five and a frax index of three point six or three, meaning I have a three percent chance of a fracture in the next ten years. And there's a few categories of those that I usually send people to an endocrinologist to weed out. Kind of a complex decision.”
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
“Straight up the middle is bone density at thirty in a healthy woman, for instance, zero. Any positive number for your T score, your bone density is more than zero. Perfect, you're all good. Bone density one standard deviation or minus one below a thirty year old healthy woman is called osteopenia, meaning your bone density is getting low, we really got to step up our efforts. A bone density number, a T score minus two point five is the definition of Frank osteoprosis, which is bones dangerously brittle. That score plus there is this index called a frax index of RAX index which takes all your lifestyle risk, meaning”
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 to give us a gauge of can we rebuild? So yes, all the things. We can lift weights, we can impact our bones, we can have proper nutrition. If we are a woman and have lost our estrogen, which starts in our forties, not our fifties, it starts in our forties, we can make our estrogen decision, as I know you've talked about before, because estrogen and testosterone are critical in bone health. And then if you show up with a T score that shows that you have frank osteoprosis? Even two million men in the United States have osteoporosis. Osteoprosis is A critical bone density weakness, meaning a T score of minus two point five. So this is how it goes. So remember in the tests in lower school where they would grade you on this bell curve”
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
“Um, you can yes, you can actually, you can increase your T score. It's a multifactorial T-score is a score that we measure using a test called a Dexas scan. A Dexa scan will tell us not only our absolute bone density, but compare us to healthy people. And this scans are usually used for women or older men who have fallen and fractured. But a T-score tells us what our bone density is compared to a healthy thirty-year-old, right? Assuming a 30-year-old has laid down optimal amounts of bone, and we can talk about how that's becoming not true. Once we know our T score, it tells us the health of our bones.”
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 should find another term, but you need to bash your bones. You need to impact your bones. The mechanical stress of impacting bones, whether it's jumping up and down, running, going up and down the stairs for people with poor bone density you can use a reformer, which is a trampoline is all important for sending the biomechanical signals to your bone that you're doing work, you need stronger bones, that is transformed into a biochemical signal that makes your bones, that your bone cells lay down new bone. That's how you keep healthy bones across a lifespan.”
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
“Vitamin D, potassium magnesium, You should be eating one gram of protein per every lean for every ideal body pound you have. So you build muscle to help your bones. You know, there's some remote data on boron and zinc, but I'd rather you have the three that we know work. To build strong bones, you not only need muscle, you need proper nutrition, you need to.”
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 know what? It's a hormone that affects so many organ systems. It's important for your bones. It's important for your immune system. It's important for your brain. So it's something that everyone should supplement. They should get their level checked. We're all low. And then we should supplement up and then have it rechecked so that you can have a maintenance dose. Usually take it with potassium to help absorption, magnesium is another key player with vitamin D.”
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 you know what's easier than doing a little bit every day That's easy, you know, my daughter upstairs she poor thing can't get away from knowing what the right choices are it doesn't mean that she always doesn't but if she maintains this healthy lifestyle she has because she lives in our house it'll be easy every day It's a lifestyle right it's not a monumental pivot. It's just the way she lives and you know the same if you do all the things that you know to do now, it will become just the way you live. It's not a high energy expenditure versus waiting until you're fifty when you're fifty pounds overweight when you have to totally rebuild all your lean muscle mass, you know you're feeling like a whatever you're gonna feel like that's a Big pivot versus I'm just living another day and Doing the things I've always done, this is who I am”
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 not. Actually, picking up the barbell, right? And so it's identifying how this is going to make me feel today, not for 20 years. And here's the other thing. I honestly think sometimes it comes down to self worth. Do I believe that I am worth the daily investment in my health, or do I believe that everything else is more important than me? And that's hard. And I have come to understand that until you believe that you are worth the daily investment in your health, nothing else matters.”
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
“Can I bargain with myself that I'll do it tomorrow, or this little bite's not gonna hurt me, right? Because the temporal disconnect of at sixty three if I don't do something now I'm going to have chronic disease rare its ugly head. That is a hard argument. Some people are disciplined enough to think like that. That's a hard one. So some of the ways to help people now is to help them identify how amazing they're going to feel now. Instead of feeling sluggish, sitting in a chair all day with back pain, if we invest every day in walking, in sprint intervals, which is going to make us lose fat, or lifting heavy, which is going to put on the muscle of spanks and make us look good, and plus when you get done lifting heavy, you feel like a badass, right? If you can make that the reward, that is an easier thing to do because you are right. We know what to do. We just don't do it. And we know what to do and we don't do it because the battle is in the five minute and a half inches between our ears.”
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's this concept in banking called temporal disconnect. It's a banking term. I came upon it as I was writing these books initially, and the concept is that bankers, financial people want us to put a little bit away every day, not for today. There's no satisfaction in that for today. In fact, it's deprivation for today. But it's for the future. The concept of temporal disconnect is that you don't know who you're going to be in thirty years or forty years a seventy year old Stephen, you don't know that guy. You don't care about that guy, you know what he's like, what he's going to become. So, but you do know today, Stephen, and so you're going to take care of this guy, not that guy. And so that's why bankers can't get us to invest our money in the general population, right? Most people don't have much savings, right? The same is true when we apply it to our health. What do we want now? What's going to make me feel good now?”
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
“to pop out enough insolent to get rid of the sugar that it pops out so much that we become insensitive to it. There's just no overabundance. So all of those reasons are why I am not opposed to complex carbs and fiber. I am opposed to the highly processed sugar field diet that Is produced for us by our current food system and by the choices we make, I don't blame society. I don't blame our food system. I blame them and the choices we make. So that's one of the first things I recommend to my patients. Do you know it's the hardest thing for them to give up? They'll do everything else. They'll get to a gym. They'll do aerobics the way I want them to. But then when I say, and we need to eliminate simple sugar, that's when the excuses come out.”
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
“What happens is our pancreas were released insulin, which will frantically try to carry it into our muscles to be used. Well, that happens at a finite rate, and when you have too much sugar circulating that overcomes the rate that it can be removed, our body stores it in fat, right? With a high blood glucose, our body goes through a circumstance called glycosylation, which is essentially caramelizing proteins in your body. It's like you have a steak and you leave it on the grill extra long and it gets that caramelized. Well, that state of our proteins in our body is highly inflammatory. Well, we know high inflammation is something that contributes to chronic disease. This excess of blood sugar contributes to insulin insensitivity, meaning our abhor pancreas is trying.”
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 am not opposed to carbs. Our body needs carbs. It doesn't need as much as we get, but we need fiber filled carbs. Fiber is critical in our bodies. What we don't need is beat and sugar cane and honey and agave, all the simple sugars that have a steep glycemic index, meaning you eat it. It's an easily digested rapidly digested goes immediately to your blood, your blood sugar will spike, give you some examples, and then”
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 does, so you know it, I love sugar, you know, I love sugar. I would rather eat cookies for breakfast, but I don't and the first time I sugared detoxed after the first three days it was rough because, you know, sugar is addictive, there's an addictive center in our brain, you know. And so after three days, you can gut it out and use your willpower, discipline, but after three days, the fourth day you're going to your cupboard and you're standing there, and you're like, I don't know why I'm here. Well, it's your brain looking for a dopamine hit of sugar. So what does sugar 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
“They had a full time chef from the minute they woke up they came in for breakfast. Lunch was cooked, all snacks were provided, even the food on the airplanes was provided so that they had this very regimented diet full of the nutrition they needed not only to fuel them but to recover them. So that's nutrition. Nothing is a mistake. Number three their workouts are not only the skilled workouts, but the conditioning workouts are completely monitored. I mean, you're sponsored by whoop. Woop takes care of a lot of athletes. We know their recovery state. We know how well they slept the night before. We know their response to the heavy lifting. So I think that athletes at that level are able to maintain the way they are because it's a science. Also, frankly, they're genetically specimens that got this great. cytoplasm they were born with.”
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, I think that I think we harness the power of our age, the wisdom of our age, though he probably works out now differently than he did when he was twenty five. He probably, and I don't know his routine, but people like Daratorz or Michael Phelps, they spend more time on recovery, more time on muscle work. They are very systematic about their workouts. They do max men. They get the maximum workout in, their skill set, their skill workouts. They're not out on the field for four hours anymore. They get an hour and a half in. They work on the skills. They need to do. So they're smarter, right? Number two, nutrition is monitored from literally. When one of my jobs at the University of Pittsburgh was as the medical director of the UPMC Lemux Sports Complex, we housed the penguins, the Pittsburgh penguins, which is the professional hockey team.”
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 content to you, though, that that colleague Because he's still in his forties, if they put the time back in, you will could become ripped again.”
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
“Oh my God, I just saw him the other day playing actually in this Europe Tournament. I just saw him playing. There are lots of examples of that from pro sports now. But even in mere mortal athletes, they're posting all over the internet how they have maintained, or many people a light bulb turns off and they say I'm sitting on my rear end. I'm as strong today as if I'm ever going to be unless I do something. And we have pictures of people investing in weightlifting and high protein meals and getting in better shape than they ever were. I was in the best shape of my life when I was forty, and then I went through perimenopause and thought I was going to die. And now I'm fifty seven. I'm in some of the best shape of my life. I am in not. I'm not 19% body fat like I was when I was 40, but as a whole person, this is the best it's ever been.”
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 lots and lots of examples all over of either people staying healthy. I mean, look at Tom Brady. He's a great example, 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
“Have lower body fat, I have higher muscle content. And that's what we care about. And for people, I always chuckle when I say this that are really interested in the way clothes fit, which I am, I'm as vain as they come. Well, muscle is nature's spanks. You may weigh more, but you're tighter and everything fits and looks better, so it's not weight. It's composition.”
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 know, when we feed ourselves and there's sugar circulating, it is taken up by our muscle. If we lose twenty five to fifty percent as we lose weight, we have less metabolic availability to get rid of all that. And then when we come off our crazy calorie stricken diet, the weight we gain back is eighty percent fat. So if we're troubled with yo yo diets which so many people struggle with that, they'll lose weight, they'll gain weight, they'll lose weight, it becomes this circle as we're continuously losing more muscle. So when I frame it for men and women, I want them to think of recomposing how as I'm losing fat percentage can I gain muscle? And so that puts it in a different perspective. I don't care what you weigh. I'm a muscle woman. I weigh more probably than people would think I would because I”
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 know what, and I'll take that shift even further and it's I like to frame it as we don't want to lose weight. We want to recompose what are we made of, right? We want to be made of healthy muscle. We want to care about how much body, what percentage of our body is fat. We need fat, fat has a purpose in our body or we wouldn't have it. But what percentage are muscles? So what happens when we just focus on losing weight and our primary method is calorie restriction what we know it is clear from many papers that if we just calorie restrict with nothing else. As muscle and then that makes us metabolically less healthy because muscle is a glucose sink.”
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. You know, it has to do with across the joint the physics of the lever arms of our bones. So, for instance, in our shoulder, if you put one pound in your hand, the pressure felt in your arm because of this long lever arm. To lift it is ten times, so I always tell my patients who are recovering don't feel discouraged when you lift up the two pound weight. It's twenty pounds on your shoulder. It has to do with the physics of pulling the weight up in the axial load. It has to do with the gravity and the impact of bones one on another.”
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
“What some research shows that if you lose ten percent of your body weight you can make a profound difference in the pressure your joint experiences and decrease your pain So when I prescribe treatment for arthritis, here's the whole person whole person approach. If I just wanted to say, okay, you've got arthritis, I'm going to give you an injection and sign you up for surgery. That might be a typical surgical approach, but my approach is we look at your nutrition, we talk about anti-inflammatory nutrition, enough protein, not eating sugar. Sugar is a huge inflammatory, which increases your arthritis pain. We talk about building muscle so that we have more shock absorption. We talk about losing absolute amount of body weight so that we unload the joint in another way. Even before we get to any medical type treatment, it's the lifestyle approaches that you can use.”
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
“One pound in weight. exerts nine times the pressure on your joint. So you think gaining ten pounds doesn't mean much, but imagine getting a hundred pounds of pressure. The reverse of that is even small changes in our total body weight one pound, ten pounds can have profound effects on the joint pain, we feel.”
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 when we think about pressure across our joint, we're thinking about whether we gain weight or lose weight. The joint, which in this bone is a femur, the femur, the end of the femur is sitting against the tibia, and that's what makes your knee joint. When you go up and down the stairs and have pain in your knee, what's happening there? Well, if you gain one pound, this rock is one pound, you would think that this is all the amount of pressure you're going to feel, but because of the mechanics, the physics of the long bones, the pressure of gravity pushing up on you, what you actually feel is the weight of these bricks, which is nine pounds.”
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, what things project project the joints of being of a healthy body composition, which includes weight and muscle mass, right? So the way muscle helps protect the joints is exactly as you said. Instead of pounding together like this. Muscle acts as a shock absorber, so the bones come together more softly. So were for people with osteoarthritis. One of the remedies for that is building muscle”
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, I think principles that should be used are the principles of weightlifting with progressive overload. So if you started out cold and decided, you know, I'm young, I'm healthy, I'm just gonna lift my maximum all the time, you're probably gonna inflame your joint. Your joint is not used to seeing that kinds of load. Joints bear five to ten times body weight. So if you've gone from zero to five hundred pounds squat, that is five thousand pounds That's a lot. Versus if you start from zero and progressively up your body will get used to the load, your bones will build your cartilage won't grow, but it will become more used to the pressure. So the principle is to not have aching joints is progressively go up and not just let your ego take over”
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
“worn down a sandpaper, for instance, and there's just not enough of it. Well, the reason we get osteoarthritis, some of it's genetic, but much of it is how much we weigh. Sometimes it's related especially in women to whether or not we have estrogen. We only get one set of cartilage for a lifetime, unless I reconstruct your cartilage because you've been injured or something. We get one set, so we get joint pain because the cartilages started to wear down. We can get joint pain because we've worked really hard in a workout and we've just seen a lot of impact and it inflames your joint, but that's usually temporary. The permanent is usually due to osteoarthritis.”
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 is a joint A joint is the space that's occupied by two bones. So the femur, the top of it that's in your hip, is a ball, and it sits in a cup in your pelvis. So two different bones the pelvis is connected to the femur through the hip joint. It goes like this, right? So and then on this end, this end of the femur is connected to your tibia and it makes your knee. So is joint pain inevitable? It is not. Do we get it with aging often so that you would think it's inevitable, but it is not inevitable? Why do we get joint pain? Well, every bone at the end is covered in an end cap of a structure called cartilage. Cartilage is a smoother than ice matrix. That cushions the bone so that you don't feel your joints. One reason people have pain is because they've traumatically disrupted that cartilage and there's potholes in 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
“Um well, if you stretch every you dynamically warm up before you do anything, including your weightlifting, and then the static stretching afterwards of every major muscle group, whether it's your triceps or whether it's your hamstrings which are critical for low back pain or your calves, you hold the stretch without bouncing for thirty seconds. And what you'll feel is at the end of the thirty seconds you'll kind of relax into it and you'll get more of a stretch, and you only do four reps. You are going to get most of the benefit of that stretching after four reps. But I don't want you to only do that. I find many people asking me I do pilates and yoga, is that enough for me? And I say, that's great, but it's never going to be enough.”
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 you were reaching over and thinking you were so stiff, you could still do it because you're in your thirties. You still have the youthful pliability to do it. Imagine you're 60 now and you haven't done anything about it and nothing's moving and you reach over and you don't have the foot speed to catch yourself. You fall over. It happens all the time from a standing position. So the way I teach people to retrain their balance literally is to stand on one foot while you're brushing your teeth every morning because the perturbation of moving your whole body requires core strength, it requires proception, and that's how you'll retrain that particular motion.”
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
“After A static stretch is what we were taught in elementary school with, you know, you stand against a wall, you hold the stretch for 30 seconds. That happens in everybody part after you work out, before you dynamically warm up. And so that's when things like yoga and pilates and whether it's reform or pilates or floor pilates or can be great for people. To me, that is the salt and pepper of your workout regimen. It's not just what you do. It's what you sprinkle over it. So that's number one, flexibility. A. Oh, because the acronym I use is face just so people remember F, flexibility. A is aerobic, right? And we can talk about that. C is this weightlifting we talked about. C carry a load. E is equilibrium and balance.”
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 could be all those things so when I talk to people about to tie into the other question how should you be working out? How should you be investing in your mobility every day? There are four components that we should try to find time for. Number one is flexibility and dynamic stretching. So that means is warming up every single joint in your body every day. And that can be as simple as seriously a set of jumping jacks doing. There's something called an inchworm where it's like a push-up position and you walk your feet up and that'll warm up your ankles, your knees, your hips, your shoulders. But going through a dynamic warm-up every day to warm up the joint, putting them through, demanding they go through a full range of motion, and then not forgetting after you work out to static stretch. We don't static stretch before we work out. We use static stretch.”
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
“No, I don't know how much thinking would go on, but just adding little things like add that in, you don't have to sit to take a phone call, even in a Zoom meeting. I mean, people have seen worse than you doing a wall squat, you know, in the time of COVID.”
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. Well, you know what, even simple things. For instance, I bought my assistant a standing desk because when I'm in clinic all day, for ten hours the choice for him was sitting at a desk or standing at his standing desk, and so that can go a long way. Number one, number two, taking many blasts of mobility, right? Getting up, running out the stairs, be a fidgety person, go to the copier, get steps in, just be moving all the time. The other thing, honestly, nobody knows when you're on a phone call what you're doing. You could be wall squatting. In fact, I have challenged whole groups of people in their next board meeting to wall squat the whole time.”
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
“Launched over my front core is completely relaxed, my back core is relaxed and stretched out, and so over time they just get weak in atrophy it's like leading. That's why we just sit in chairs and atrophy when you're squatting, and I posted recently challenging people to see if they could do a squat like that or get up from a squat like that. And the response I got was overwhelmingly, oh my God, I can't do that, I'll work on it. Because we're so used to sitting in chairs.”
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 could eliminate sedentary living from our lives, we could probably live better, and that was the whole supposition of all these studies I did in the beginning of my career at the University of Pittsburgh, was to prove that if we took sedentary living out of our vocabulary that we could save our bones, we proved that with two studies, our muscles, we proved it with the one that you just saw. We could save our brains. We were one of the first to do brain studies looking at the effect of mobility on their brain. And it's a very hopeful picture.”
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
“Census towards a pathway of something called sedentary death syndrome. I wish I had made that up, but I didn't. A professor out of Columbia University in Missouri made up this term that I had been using my whole career to describe what happens to us when we sit our entire lives. Sedentary death syndrome are the thirty three chronic diseases that we die of, including the top five cardiovascular disease, stroke, cancer, even things like fracture that are completely impacted in a positive way by mobility.”
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 sitting epidemic is what we're doing in our country when we In every aspect of our lives, whether we're working, we're working, but we're sitting at a table. We're playing, we're sitting and we're playing. On her phone or watching something, it is the epidemic where we're spending, I don't know, ten, fourteen hours a day sitting in this position. In fact, I was thinking about it. If it was logistically possible for a three hour interview, we should go for a walk. Not so much. But it's the epidemic of sitting around. What does sitting around do? Well, 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
“Yeah, well, if you're of any age, but particularly older, when you fall and break your hip? fifty percent of the time you do not return to pre fall function, which means you cannot live in the home you raised your children, you cannot drive your car, the bones are bones and adults take about three months to heal imagine being down for that amount of time, and unfortunately, in men greater than women, thirty percent of people die in the first year from the complications of being that sick with a hip fracture. So, you know, as your orthopedic surgeon, I am desperate to prevent frailty, I am desperate to prevent you from falling and succumbing to that sequela. So we got to lift weights with our rear end and our legs. We got to work on our speed and agility.”
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 just teal Yeah, I just I ran a Spartan race recently and fell off an eight foot ring and didn't break, so I am working towards being unbreakable in my own life. That's what I want to happen for you, but if you're not unbreakable, then What happens when you trip over your bag and fall is you could break your hip.”
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 can hop over it. But if I hadn't retrained that, I might have tripped over it and landed on my hip and broken something. So it's important as we're going forward. Yes, I want you to increase your muscle lifting in your lower body, but I want you to work on speed and agility drill so you stay nimble, stay able to balance, and don't fall down.”
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
“People become frail for a number of reasons, but another reason people lose their independence is they lose their ability to balance and they're falling all the time. And when you fall, no matter how good your bones are, you're liable to break something. And so I always train my people not only in muscle building or carrying a load, as I like to call it, but in equilibrium and foot speed, so in the place I put my office it's a performance center, it's surrounded with all the bells and whistles of the best performance stuff, and we have a speed and agility coach who usually works with elite division one track athletes. Well, I had her design, foot speed and agility drills for midlife people because I do this all the time. I put my red work bag too close to my desk, I get up quickly, my bags in the way, and I trip, but because I've got the foot.”
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 growth of muscle, bigger biceps. If we're truly interested in power and longevity, which is why I lift, I lift for longevity and power because I am not going to be that little old lady frail in a bed unless I can help it, right? I mean, I'm going to help it. I'm so determined. I want to be able to lift heavy, so that is fewer reps, but much heavier weight. So number one, you got to lift with your legs. Number two, your”
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 what you really want to do when you're ninety seven is walk anywhere you want to, go up and down the stairs, do, you know, drive any car you want to. And that takes lower body strength. So all your biggest muscles in your body are below your belly button. So if I were you and had all this trajectory of time, I would work equally as hard on my glutes, my quads, my hamstrings, my calves, every muscle below your body. But not only would I work on my strength to get bigger, but I would Focus on power, and those are different lifting techniques, right? The hypertrophy aspect of growing big muscles because they look really great. You do, now, and I am not a trainer, but I've done this quite a while, so trainers, you're welcome to add in, but you do more reps of lighter weights Because that will stimulate hypertrophy. If we're truly building”
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