Women 40+: Become Unbreakable (The Midlife Muscle Fix) w/ Dr. Vonda Wright
Mark Hyman
Sep 17, 2025
Mindsip insights from this episode:
Prioritize whole foods over calcium pills for better bone health
Instead of taking calcium supplements, which may not prevent fractures, focus on getting calcium from whole foods, as bone quality is more important than sheer density.
Recognize critical decade for women to combat aging
For women, the period from age 35 to 45 is a 'critical decade' where declining estrogen production begins to rapidly accelerate aging.
Reassess hormone therapy's minimal cancer risk impact
The study that vilified hormone therapy found it led to less than one additional breast cancer diagnosis per thousand women, with no increase in deaths from breast cancer.
Lift heavy weights for strength and power in aging women
To build strength and power for aging, women should lift heavy weights for a low number of repetitions (3-6 reps) to failure, which is more effective than hypertrophy training.
Apply low-dose vaginal estrogen cream to restore facial collagen post-menopause
Low-dose vaginal estrogen cream, which is not absorbed systemically, can be applied to the face to help counteract the 30% loss of facial collagen after menopause.
Train feet for speed to enhance reaction time and prevent falls
In addition to strength and cardio, it's crucial to train for equilibrium and foot speed to improve reaction time and prevent the fatal falls that can kill you.
Reverse sedentary death syndrome with simple movement
Sedentary Death Syndrome is a collection of 33 chronic diseases negatively impacted by sitting too much, which can be reversed with simple movement like walking.
Get baseline bone density test at 40 to monitor health
Women should get a baseline bone density test at age 40 to establish their bone health before the significant bone loss of perimenopause begins.
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