The Dr Vonda Show

📩 Get Dr. Vonda's insights
Want to understand what's happening in your body — and what to do next?
Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same way she speaks to her patients.
Clear. Practical. No noise.
👉 Join the newsletter: https://manage.kmail-lists.com/subscriptions/subscribe?a=YqJKtR&g=Ww3gx3&
 
Most of us think skin aging is about wrinkles. But your skin is an organ of longevity, and the cells breaking down inside it are shaping your whole-body health.
Dr. Carolina Reis Oliveira, stem cell scientist and CEO of OneSkin, to reframe skin as an organ of longevity. We talked about how "zombie" senescent cells quietly accumulate starting in our 20s, how estrogen loss accelerates collagen breakdown, and the decade of research behind OS-01, the peptide her team identified to lower the skin's biological age.
This is about prevention, not vanity. It's about understanding what your skin is telling you and partnering with your biology early, so you can age with power from the inside out.
What we explore:
- Why skin aging begins in your 20s, long before you see it.
- How senescent "zombie" cells stop dividing and spread inflammation.
- Why senescent cells travel to your joints and heart, driving disease.
- How estrogen loss in menopause breaks down collagen and skin barrier.
- Why most skincare fails to reverse biological skin age.
- How OneSkin screened 1,000 peptides to identify OS-01.
- Why OS-01 calms inflammation instead of just killing aged cells.
- What a simple, effective skincare routine looks like for busy women.
- How OS-01 body lotion may lower whole-body inflammation.
 
About Dr. Carolina Reis Oliveira
Dr. Carolina Reis Oliveira a PhD in immunology and stem cell biology and is a co-founder and CEO of OneSkin. Her work centers on measuring the biological age of skin and developing peptides that target aging at the cellular level rather than masking its symptoms. 
 
Connect with About Dr. Carolina Reis Oliveira:
Website: https://www.oneskin.co
Instagram: https://www.instagram.com/carolina.reis.phd
LinkedIn: https://www.linkedin.com/in/carolina-reis-oliveira-a69b8a27
 
Timestamps
 
00:00 Why Skin Changes Fast in Perimenopause
03:52 Zombie Cells That Destroy Collagen
08:24 How Scientists Build and Age-Test Skin in the Lab
12:53 Why Most Skincare Fails Completely
17:31 The 900-Peptide Hunt Behind OS-01
20:13 How OS-01 Shuts Off Aging Cells
25:44 How Deep Skincare Penetrates and When to Use It
29:58 The Only Skincare Products You Need
36:02 The Future of Skin Aging Research
39:55 Get Retinol Benefits Without the Peeling
46:36 Body Lotion vs Face Cream Explained
49:16 How Skincare Lowers Inflammation in Your Blood
55:09 Aging With Power, Not Gracefully
59:55 Why Skin Aging Starts in Your 30s
 
🧴 OneSkin
Target visible aging at the source with OneSkin's clinically proven OS-01 Peptide.
👉 Get 15% off with code DRVONDA at https://oneskin.co/DRVONDA

🎤 Women's Health Conversations 2026
Three days of world-class speakers, wellness activations, and 1,000+ women choosing themselves. Join us this November.
👉 Grab your spot: https://theunbreakablelifestyle.com/whc-2026
 
🧠 Start your Unbreakable journey
Most women are never given a clear plan for how to stay strong as they age.
The Unbreakable Lifestyle is where that changes.
This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life.
Inside:
 
Unbreakable Assessment — know exactly where you stand
Training plans — build muscle, protect bone, improve performance
AI Dr. Vonda — get answers and guidance anytime
Community — women committed to staying strong and engaged
Exclusive education — what actually works, all in one place
This is not another program.
This is how you build strength — with direction.
👉 Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/
 
🦴 Build stronger bones
Bone loss starts earlier than you think — and speeds up in midlife.
Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients.
Foundational. Not optional.
👉  Shop now: https://shop.drvondawright.com/
 
Read the book
Unbreakable: A Woman's Guide to Aging with Power
A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age.
Get your copy: https://www.theunbreakablelifestyle.com/unbreakable-book 
 
🧬 About Dr. Vonda Wright
Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women's health and longevity.
For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork.
Her mission is simple: help women age with power.
🔗 Connect with Dr. Vonda
Instagram: https://www.instagram.com/drvondawright/
Substack: https://drvondawright.substack.com/
TikTok: https://www.tiktok.com/@drvondawright
LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374
Website: http://www.drvondawright.com/

Unbreakable: A Woman's Guide to Aging with Power
A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age.
Get your copy: https://www.theunbreakablelifestyle.com/unbreakable-book
 
Your foot hurts the second it hits the floor. Your shoulder wakes you at 2 a.m. Your elbow is on fire and you don't even play tennis. You didn't earn any of this, so why is it happening all at once?
In this solo episode, I break down why your tendons suddenly fail in midlife, how the loss of estrogen turns a strong "wet rope" into a fraying dry one, and what actually rebuilds them. The fix isn't rest, it's the exact five-part approach I use with my patients every day. Because you're not falling apart, you're missing the one explanation no one gave you.
What we cover:
- Why tendons suddenly fail in midlife: estrogen loss and the "itises"
- How tendons, bones, and muscle share one stem cell and hurt together
- Why resting a painful tendon is wrong: progressive loading rebuilds it
- What exercises help plantar fasciitis, Achilles tendonitis, tennis elbow, frozen shoulder
- How much protein feeds collagen repair, and why breakfast matters
- Why cutting sugar calms tendon inflammation in as little as seven days
- How to make the hormone therapy decision on facts, not fear
- Why sleep under six hours sabotages collagen repair
 
🎤 Women's Health Conversations 2026
Three days of world-class speakers, wellness activations, and 1,000+ women choosing themselves. Join us this November.
👉 Grab your spot: https://theunbreakablelifestyle.com/whc-2026
 
🧠 Start your Unbreakable journey
Most women are never given a clear plan for how to stay strong as they age.
The Unbreakable Lifestyle is where that changes.
This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life.
Inside:
 
Unbreakable Assessment — know exactly where you stand
Training plans — build muscle, protect bone, improve performance
AI Dr. Vonda — get answers and guidance anytime
Community — women committed to staying strong and engaged
Exclusive education — what actually works, all in one place
This is not another program.
This is how you build strength — with direction.
👉 Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/
 
🦴 Build stronger bones
Bone loss starts earlier than you think — and speeds up in midlife.
Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients.
Foundational. Not optional.
👉  Shop now: https://shop.drvondawright.com/
 
🧬 About Dr. Vonda Wright
Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women's health and longevity.
For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork.
Her mission is simple: help women age with power.
🔗 Connect with Dr. Vonda
Instagram: https://www.instagram.com/drvondawright/
Substack: https://drvondawright.substack.com/
TikTok: https://www.tiktok.com/@drvondawright
LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374
Website: http://www.drvondawright.com/

📩 Get Dr. Vonda's insights
Want to understand what's happening in your body — and what to do next?
Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same way she speaks to her patients.
Clear. Practical. No noise.
👉 Join the newsletter: https://manage.kmail-lists.com/subscriptions/subscribe?a=YqJKtR&g=Ww3gx3&
 
I sat down with Dr. Mary Claire Haver, board-certified OBGYN, certified menopause specialist, and author of The New Menopause and The New Perimenopause. Together we pull back what is actually happening inside a woman's body during the perimenopause transition, and what we can do about it.
 
What we explore:
- Why perimenopause starts in the brain, triggering fog, mood shifts, and sleep disruption years before your last period.
- The staggering research gap that has left perimenopause understudied and millions of women dismissed.
- How 20% of women absorb transdermal estrogen poorly without knowing it, and why testing matters.
- What metabolic syndrome of menopause is and why visceral fat doubles during the transition without diet changes.
- How to use GLP-1s safely in midlife while protecting muscle mass and bone density.
- Progesterone intolerance, how common it is, and what hormone therapy alternatives actually work.
 
About Dr. Mary Claire Haver:
Dr. Mary Claire Haver is a board-certified OBGYN, certified menopause specialist, and New York Times bestselling author of The New Menopause and The New Perimenopause. She is one of the world's leading voices on midlife women's health and the founder of The Pause Life clinic.
 
Connect with Dr. Mary Claire Haver:
Website: https://thepauselife.com
Instagram: https://www.instagram.com/drmaryclaire/
Linkedin: https://www.linkedin.com/company/the-pause-life
Youtube: https://www.youtube.com/@drmaryclaire



Get Dr. Mary Claire Haver's books here:
The New Menopause; The New Perimenopause
👉 https://thepauselife.com/pages/the-new-perimenopause-book
 
Timestamps
00:00 Intro
03:20 Perimenopause research gap
05:58 Brain fog, mood changes, and hormones
10:00 Perimenopause mental health symptoms and HRT
11:17 Postpartum depression as a menopause warning sign
13:00 Outdated HRT guidelines and undertreated women
15:12 Estradiol dosing, absorption, and bone density protection
19:51 GLP-1s, muscle loss, and body composition in menopause
22:00 Visceral fat, subcutaneous fat, and menopause weight gain
25:00 Metabolic syndrome of menopause: causes and solutions
27:29 Oral vs. transdermal estrogen for cholesterol and heart health
30:38 Progesterone intolerance: symptoms and alternative options
33:47 Duavee, progestin IUDs, and hormone therapy alternatives
37:07 Testosterone for women: libido, bone health, and brain fog
40:04 Future of menopause medicine and women's health advocacy

🧴 OneSkin
Target visible aging at the source with OneSkin's clinically proven OS-01 Peptide.
👉 Get 15% off with code DRVONDA at https://oneskin.co/DRVONDA

🎤 Women's Health Conversations 2026
Three days of world-class speakers, wellness activations, and 1,000+ women choosing themselves. Join us this November.
👉 Grab your spot: https://theunbreakablelifestyle.com/whc-2026
 
🧠 Start your Unbreakable journey
Most women are never given a clear plan for how to stay strong as they age.
The Unbreakable Lifestyle is where that changes.
This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life.
Inside:
 
Unbreakable Assessment — know exactly where you stand
Training plans — build muscle, protect bone, improve performance
AI Dr. Vonda — get answers and guidance anytime
Community — women committed to staying strong and engaged
Exclusive education — what actually works, all in one place
This is not another program.
This is how you build strength — with direction.
👉 Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/
 
🦴 Build stronger bones
Bone loss starts earlier than you think — and speeds up in midlife.
Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients.
Foundational. Not optional.
👉  Shop now: https://shop.drvondawright.com/
 
Read the book
Unbreakable: A Woman's Guide to Aging with Power
A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age.
Get your copy: https://www.theunbreakablelifestyle.com/unbreakable-book 
 
🧬 About Dr. Vonda Wright
Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women's health and longevity.
For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork.
Her mission is simple: help women age with power.
🔗 Connect with Dr. Vonda
Instagram: https://www.instagram.com/drvondawright/
Substack: https://drvondawright.substack.com/
TikTok: https://www.tiktok.com/@drvondawright
LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374
Website: http://www.drvondawright.com/

Unbreakable: A Woman's Guide to Aging with Power
A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age.
Get your copy: https://www.theunbreakablelifestyle.com/unbreakable-book
 
We've been taught to think of our bodies like appliances that break down the moment the warranty runs out. But your biological warranty doesn't have an expiration date. It has a maintenance requirement.
 
In this final Time Bomb episode, I tackle the sixth major driver of aging: stem cell exhaustion, and why frailty is a choice, not a sentence.
Stem cells are your internal repair crew, the only cells capable of becoming muscle, blood, brain, and bone. Their production slows as we age, but that exhaustion is not permanent. I take you inside my early lab research with "little old lady mice," whose dying muscle stem cells came roaring back to life after just two weeks of running. I'll show you why muscle contraction is the most powerful signal you can send to your regenerative system, and how to put that science to work. Longevity isn't passive. It's built by design.
What we cover:
- How skeletal muscle acts as the master regulator of your regenerative capacity.
- Why stem cell exhaustion is reversible, not permanent.
- What my mouse treadmill study revealed about reawakening dormant stem cells in two weeks.
- How exercise boosts circulation, lowers inflammation, and reduces oxidative stress.
- Why strategic load through resistance and endurance training activates cellular regeneration.
- How anti-inflammatory nutrition and omega-3s support stem cell health.
- Why hormone optimization, especially estrogen, protects your regenerative processes.
 
🎤 Women's Health Conversations 2026
Three days of world-class speakers, wellness activations, and 1,000+ women choosing themselves. Join us this November.
👉 Grab your spot: https://theunbreakablelifestyle.com/whc-2026
 
🧠 Start your Unbreakable journey
Most women are never given a clear plan for how to stay strong as they age.
The Unbreakable Lifestyle is where that changes.
This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life.
Inside:
 
Unbreakable Assessment — know exactly where you stand
Training plans — build muscle, protect bone, improve performance
AI Dr. Vonda — get answers and guidance anytime
Community — women committed to staying strong and engaged
Exclusive education — what actually works, all in one place
This is not another program.
This is how you build strength — with direction.
👉 Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/
 
🦴 Build stronger bones
Bone loss starts earlier than you think — and speeds up in midlife.
Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients.
Foundational. Not optional.
👉  Shop now: https://shop.drvondawright.com/
 
🧬 About Dr. Vonda Wright
Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women's health and longevity.
For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork.
Her mission is simple: help women age with power.
🔗 Connect with Dr. Vonda
Instagram: https://www.instagram.com/drvondawright/
Substack: https://drvondawright.substack.com/
TikTok: https://www.tiktok.com/@drvondawright
LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374
Website: http://www.drvondawright.com

📩 Get Dr. Vonda's insights
Want to understand what's happening in your body — and what to do next?
Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same way she speaks to her patients.
Clear. Practical. No noise.
👉 Join the newsletter: https://manage.kmail-lists.com/subscriptions/subscribe?a=YqJKtR&g=Ww3gx3&
 
You've been told to eat less and do more cardio your whole life, but the real strength isn't measured in pounds lost, it's built in the muscle.
 
JJ Virgin, triple-board certified nutrition expert and Fitness Hall of Famer, to talk about why we were raised on cardio, calorie-cutting, and a fear of the weight rack failing us after 50 and which metrics actually tell you the truth about your progress. We were taught to fear the muscle but that is the very thing that will keep you strong, mobile, and independent for decades to come.
 
What we explore:
- Why the fitness playbook women over 50 sets them up to fail.
- How resistance training protects your metabolism
- What metrics actually matter: grip strength, waist measures, and bioimpedance trends.
- Build a minimum effective plan with walking, resistance training, and HIIT.
- Why training near failure and adding power work protects against falls.
- How to use GLP-1 medications by pairing them with protein.
- Why protein timing, essential amino acids, and leucine matter for muscle.
 
About JJ Virgin: 
JJ Virgin is a triple-board certified nutrition expert, Fitness Hall of Famer, and four-time New York Times bestselling author who has spent decades changing how the world sees aging and longevity without limitations for decades to come.
 
Connect with JJ Virgin:
Website: https://jjvirgin.com
YouTube: https://www.youtube.com/user/jjvirginvideos
Instagram: https://www.instagram.com/jj.virgin
 
👉Grab a copy JJ Virgin's new book: 
The Metabolism Fix 
https://metabolismfixbook.com
 
👉Tune into the Well Beyond 40 Pod
https://subscribetoJJ.com
 
Timestamps
 
00:00 The Wrong Playbook Women Over 50 Follow
05:22 Choose Strong Over Skinny After 50
07:30 Age Powerfully and the Bulky Myth Debunked
12:32 Why to Ditch the Scale and Track Real Metrics
18:12 Where to Start Your Midlife Reset
21:47 Why Daily Steps and NEAT Matter Most
25:34 The Minimum Effective Strength Training Plan
32:59 Reps in Reserve and Proper Lifting Form
35:51 Hypertrophy Rep Range and Progressive Overload
38:53 Train for Real-Life Strength and Sprint Cardio
43:03 Why HIIT and SIT Beat Steady-State Cardio
50:47 Lactate, Brain Boost, and GLP-1 Training Rules
53:05 Protein and Amino Acid Timing for Muscle
59:23 How to Schedule Sprints and Lifts
01:05:48 Why Doing Hard Things Changes Your Identity
01:08:45 Fitter Friends and Why Mindset Is Everything
 
🧴 OneSkin
Target visible aging at the source with OneSkin's clinically proven OS-01 Peptide.
👉 Get 15% off with code DRVONDA at https://oneskin.co/DRVONDA

🎤 Women's Health Conversations 2026
Three days of world-class speakers, wellness activations, and 1,000+ women choosing themselves. Join us this November.
👉 Grab your spot: https://theunbreakablelifestyle.com/whc-2026
 
🧠 Start your Unbreakable journey
Most women are never given a clear plan for how to stay strong as they age.
The Unbreakable Lifestyle is where that changes.
This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life.
Inside:
 
Unbreakable Assessment — know exactly where you stand
Training plans — build muscle, protect bone, improve performance
AI Dr. Vonda — get answers and guidance anytime
Community — women committed to staying strong and engaged
Exclusive education — what actually works, all in one place
This is not another program.
This is how you build strength — with direction.
👉 Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/
 
🦴 Build stronger bones
Bone loss starts earlier than you think — and speeds up in midlife.
Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients.
Foundational. Not optional.
👉  Shop now: https://shop.drvondawright.com/
 
Read the book
Unbreakable: A Woman's Guide to Aging with Power
A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age.
Get your copy: https://www.theunbreakablelifestyle.com/unbreakable-book 
 
🧬 About Dr. Vonda Wright
Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women's health and longevity.
For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork.
Her mission is simple: help women age with power.
🔗 Connect with Dr. Vonda
Instagram: https://www.instagram.com/drvondawright/
Substack: https://drvondawright.substack.com/
TikTok: https://www.tiktok.com/@drvondawright
LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374
Website: http://www.drvondawright.com/