In the ongoing conversation about longevity, it appears that a group commonly referred to as “bro scientists” often sets the narrative. This observation comes from Dr. Vonda Wright, a specialist in longevity, who has penned a new book titled “Unbreakable: A Woman’s Guide to Aging With Power,” aiming to bring attention to women’s perspectives on aging.
Dr. Wright, an orthopedic surgeon based in Orlando, explained, “There’s a lot of positivity surrounding men living longer, but when it comes to women, the prevailing message often focuses on anti-aging, suggesting there’s something inherently wrong with us. However, there’s absolutely nothing wrong with aging; we simply experience it differently than men do.”
It’s a fact that women generally have a longer life expectancy than men, but Wright emphasizes that the goal should not just be to live longer but to enrich that lifespan. Her book approaches female longevity by acknowledging the influence of changing hormones and advocates for preventative health measures and strength building during the midlife years, instead of waiting for health issues to arise.
This phase, particularly around the ages of 35 to 45, Wright refers to as the “critical decade”—a time to bolster one’s strength rather than resigning to the belief that the best years are behind us. “I believe that with a commitment to improving our mobility, nutrition, and mindset, we can lead healthy and fulfilling lives that last into the distant future,” she stated.
Wright discussed how women can cultivate a powerful mindset regarding aging in a conversation with CNN, which has been slightly edited for clarity.
“To begin,” Dr. Wright said, “I encourage women to reflect on their values — what drives them to make changes. For me, independence ranks high; I want to be in control of my choices. Once you pinpoint your values, you can set meaningful goals. It’s common for women to feel they shouldn’t burden their children.”
In terms of scientific evidence influencing her advice, Wright pointed out that estrogen affects various systems in the body, including the brain and bones. During perimenopause, women could lose a significant portion—around 15% to 20%—of bone density, which is a more rapid decline compared to men. She noted that a lack of estrogen could contribute to mental deterioration and raise inflammation levels, thereby increasing cardiovascular risks. “Women should make informed decisions about hormone use based on facts rather than fear,” Wright advised.
When it comes to dietary suggestions for promoting female longevity, Wright recommended a focus on body composition rather than weight loss. “We ought to be conscious of our muscle mass versus body fat. It’s not about being skinny; it’s about being healthy. Women need to eat to thrive,” she emphasized, advocating for a protein intake of about one gram per ideal pound per day to support muscle development.
She raised concerns about excessive sugar consumption in the U.S., noting its link to numerous chronic health issues. “I favor whole foods over processed ones, which is why my book includes recipes and meal plans.”
In discussing the types of physical activity women should prioritize to age powerfully, Wright proposed an approach encapsulated by the acronym “FACE” — flexibility, aerobic capacity, carrying loads, and equilibrium. Flexibility work, such as yoga and Pilates, can prevent stiffness that comes with age. The emphasis on aerobic activity should balance between steady, lower-intensity exercises and brief periods of higher intensity.
She also stressed the importance of strength training with heavier weights over many repetitions, as it builds power effectively. “Finally, balance training is crucial to prevent falls, which can lead to serious injuries,” Wright warned.
Wright advised that simple habit changes, like committing to daily physical activities, can have lasting effects. Whether that means walking after meals or gradually advancing to a comprehensive lifting program, starting small is key. She encouraged considering hiring a trainer as an investment in one’s health, especially as the holiday season approaches.
Building both physical and mental resilience is vital; Wright noted that exercise contributes significantly to mental fortitude. Share experiences of completing challenging physical tasks can foster a sense of invincibility. Ultimately, she believes women, above all, need to prioritize their health and well-being, understanding that they are worth the investment in themselves.
