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&

Your feet take 5,000 steps every single day, and most of us don't think about them until something goes wrong.

In this episode, I sit down with Dr. Timothy Miller, DPM, FACFAS, to talk about the one body part that literally holds everything else up. We cover everything from plantar fasciitis and Achilles tendonitis to bunions, big toe arthritis, and fallen arches, and what you can do right now to stay strong, mobile, and pain-free for decades to come. This is the conversation I wish every one of my patients had before they ended up in my office.
 
What we explore:
 
- How foot dysfunction travels up the kinetic chain and causes hip, shoulder, and neck pain.
- Why perimenopause triggers arch collapse and shoe size changes.
- What a biomechanical evaluation is and why every woman over 40 should get one.
- Why barefoot shoes are not for everyone and how to know if you are ready.
- How estrogen loss accelerates Achilles tendon damage and raises rupture risk.
- Why bunion splints do not fix the underlying problem and what actually works.
- How foot hygiene is a serious longevity strategy, especially with pre-diabetes.
 
About Dr. Timothy Miller:
Timothy J. Miller, DPM, FACFAS, is a fellowship-trained foot and ankle surgeon specializing in lower extremity reconstruction, deformity correction, trauma, limb salvage, and advanced ankle surgery. He is board certified by the American Board of Foot and Ankle Surgery in Foot Surgery and Reconstructive Rearfoot/Ankle Surgery.
 
Connect with Dr. Timothy Miller:
Website: www.sunshineankleandfoot.com
Instagram: https://www.instagram.com/sunshineanklefootexperts/
LinkedIn: https://www.linkedin.com/in/timothy-miller-dpm-facfas-
4ab18359/
Facebook: https://www.facebook.com/sunshineanklefoot/
 
Timestamps
00:00 Intro
01:46 Gait Exam: How Your Walk Predicts Pain
04:19 How Feet Affect Your Hips, Shoulders, and Neck
06:30 The Case for a Preventive Foot Visit
09:26 Perimenopause, Relaxin, and Arch Collapse
12:06 Orthotics, Shoes, and Foot Strengthening
14:41 The Truth About Barefoot Shoes
21:00 Achilles Tendon: Estrogen, Damage, and Rupture Risk
27:10 Active Rest vs. Sedentary Rest
31:26 Flat Feet: Causes, Tests, and Treatment
36:36 Big Toe Arthritis and Bunions
43:39 Rapid Fire: Best Habits and Aging with Power

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

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 know our bones matter. But very few of us understand what it actually takes to protect them and how much power we truly have to change their future.

In this third episode of the Unbreakable Bone Mini Series, I'm walking you through the eight evidence-based "shields" that will help you build stronger, more resilient bone at any age.

This isn't a program. It's not a quick fix. It's the framework for a lifestyle that compounds over time, one that starts with how you think about aging and ends with the daily decisions that either protect or deplete the scaffolding your body depends on.

What we cover:
- How shifting your mindset away from worshiping your youth is the foundation for everything else.
- Why estrogen loss during perimenopause drives rapid bone loss and how to make a hormone decision based on facts, not fear.
- Why your bones need four times your body weight in load to trigger bone building.
- Why walking alone is not enough and which movements actually meet the threshold.
- How resistance training builds bone even if you can't jump, and which muscle groups matter most.
- Why protein, calcium, and vitamin D work as a system and what happens when any one piece is missing.
- How chronic inflammation from smoking, alcohol, and diet silently breaks down bone density over time.
- Why consistency across all eight shields beats any short-term program.
 

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/?utm_s
 
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://theunbreakablebook.com?utm_so 
 
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&utm_source=Youtube&utm_medium=podcast&utm_campaign=longevity-26-may-26

You've been told to build muscle and eat protein — but that's only part of the picture. Dr. Vonda Wright introduces Skeletal Longevity, a new framework that addresses the full skeletal system: bone, tendon, ligament, cartilage, collagen, and muscle stem cells working together. When estrogen leaves, it doesn't just affect your muscles — it degrades tendons, accelerates cartilage breakdown, and compromises the entire system that keeps you mobile and strong. If you're training hard but still feeling like you're losing ground, this is why.

...

🧠 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/?utm_source=Youtube&utm_medium=podcast&utm_campaign=longevity-26-may-26

🦴 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/?utm_source=Youtube&utm_medium=podcast&utm_campaign=longevity-26-may-26 📖 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?utm_source=Youtube&utm_medium=podcast&utm_campaign=longevity-26-may-26 ...

🧬 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?utm_source=Youtube&utm_medium=podcast&utm_campaign=longevity-26-may-26

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 heard you should be taking creatine. But do you actually know what it's doing inside your body, or whether the supplement in your cabinet contains what the label claims?

I sat down with Dr. Jim Stoppani, one of the most credentialed exercise scientists in the country, to cut through decades of misinformation and hand you a clear, science-backed framework for getting the most out of the supplements and training strategies that genuinely move the needle.


What We Explore
 
- Why creatine is an energy molecule, not a muscle drug, and why it matters for both brain and body.
- What the safety research actually shows about creatine at standard and higher doses.
- Why women over 50 need more protein per meal to overcome anabolic resistance.
- Why heavy lifting and power training are the only way to preserve fast-twitch fibers as we age.
- What supplement label transparency looks like, and why most pre-workouts are underdosed.
- How five habits, resistance training, protein, creatine, leucine, and sleep, build lasting physical longevity.

About Dr. Jim Stoppani
Jim Stoppani, PhD, is the leading authority on exercise science, sports nutrition, and supplementation. Over the past 15+ years, Dr. Stoppani has helped millions of people change their lives through science- based nutrition and supplement plans and expertly designed training programs. His personal and company mission is to change lives through proper training, nutrition and supplementation, all based on the latest scientific research, while following the motto of "Do the Right Thing."

Connect with Dr. Jim Stoppani
Website: https://www.jimstoppani.com/
Instagram: https://www.instagram.com/jimstoppani/

Timestamps


00:00 Intro
02:13 Jim Stoppani: Yale PhD, JYM, Celebrity Trainer
07:01 Should Every Woman Over 40 Take Creatine?
08:17 Creatine Is an Energy Molecule, Not a Muscle Drug
10:16 30 Years of Data: Is Creatine Actually Safe?
15:44 Can Creatine Fix Sleep Deprivation and Jet Lag?
16:06 How Creatine Works: ATP and Anaerobic Energy
18:13 Creatine HCL vs Monohydrate: Which Causes Less Bloating
25:00 How Much Protein Do Women Actually Need?
29:37 Why Leucine Is the Key to Muscle Growth
33:15 Why Women Over 50 Need More Protein
35:16 Take Leucine Before Your Meal, Not With It
36:44 Why Heavy Lifting Is Non-Negotiable After 40
42:27 Fast-Twitch Muscle: Why Power Training Slows Aging
44:17 Mindset First: Lessons from Training Celebrities
46:32 Supplement Red Flags: Underdosing and Proprietary Blends
51:00 Why Jim Founded JYM: Full Formula Transparency
52:27 5-Step Daily Protocol for Women Over 50

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

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&

She found the lump herself at 28. Was misdiagnosed. Found out seven months later it was cancer. And she started chemo dancing.


Justine Morris is one of the most joyful people I know, and her joy is not accidental. It is a decision she makes every single day. In this conversation we talk about what it really means to live through breast cancer at 29, survive surgical menopause overnight, and then figure out how to actually live in your body after treatment ends.

What We Explore:
- Why the misdiagnosis happened and what every woman needs to know about advocating for her own breast health.
- What overnight surgical menopause feels like at 29 when no one around you has any frame of reference.
- Why the year after treatment ends is often the hardest part nobody talks about.
- How to push back on your doctor, your insurance company, and anyone who tells you no without a written record.
- Why knowing your baseline labs, bone density, and imaging before anything goes wrong may be the most important health move you make.
- What choosing to live fully actually looks like in practice, not just as a phrase.

About Justine Morris
Justine Morris is a content creator and breast cancer advocate who shares honest, compassionate conversations about life during and after cancer. Diagnosed in her late 20s, she uses her platform to speak openly about survivorship, health, and the emotional realities that often go unspoken.
With a background in influencer marketing and communications, Justine brings both heart and clarity to the content she creates, helping women feel informed, supported, and less alone. Her work centers on trust, transparency, and making complex health experiences feel more approachable.
Across Instagram, TikTok, and Substack, Justine blends education with real life, partnering with brands and organizations that align with her values. She is passionate about advocating for patient awareness, thoughtful healthcare, and finding moments of joy and connection, even in uncertainty.

Connect with Justine Morris:
Instagram: https:/ /www.instagram.com/justinesmorris/
LinkedIn: https://www.linkedin.com/in/justinemorris29/
Facebook: https://www.facebook.com/justinesbooklist/
TikTok: https://www.tiktok.com/@justinesmorris

Timestamps
00:00 Intro
02:20 Diagnosed at 28: Finding the Lump and Doing Everything Right
05:30 Starting Chemo with a Smile
10:40 Chemo Brain vs Menopause Brain
13:50 Young Adult Cancer Is Rising.
18:00 Ignoring the Internet's Opinion
20:05 How to Advocate for Yourself
26:00 Why Every Woman Needs a Baseline Before Something Goes Wrong
28:45 Insurance Denials, AI Appeals, and How to Keep Pushing
33:20 Women Advocate for Everyone Except Themselves
36:40 The Year After Treatment Is the Hardest Part
43:00 What Living Fully Means
46:20 Non-Negotiable Habits After Cancer


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/?utm_s
 
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://theunbreakablebook.com?utm_so 
 
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