What if weak bones and muscle loss aren't just "normal aging" but the result of decades of misinformation? In this episode double board-certified orthopedic surgeon Dr. Vonda Wright joins Dr. Mary Claire Haver to shatter the myth that frailty, fractures, and decline are inevitable for women in midlife. Dr. Wright explains why women can lose up to 20% of their bone mass in just five years after menopause—and more importantly, what we can do to prevent it. She reveals how stress, inadequate nutrition, and neglecting strength training and hormonal health create the very outcomes we've been taught to accept as unavoidable. From the "musculoskeletal syndrome of menopause" that affects 70-80% of women (yet most doctors never discuss) to the science of building bones through strategic lifting, Dr. Wright provides the blueprint for aging with power instead of resignation. Dr. Wright also shares her personal journey through perimenopause as an athlete and surgeon, and why she wrote her latest New York Times bestselling book Unbreakable. Guest links: Instagram: https://www.instagram.com/drvondawright/ Book: Unbreakable by Dr. Vonda Wright https://www.penguinrandomhouse.com/books/777365/unbreakable-by-vonda-wright-md/ For full show notes, please visit https://bit.ly/unPAUSEDDrVondaWright 00:00:00 — Presented by MIDI Health + K18 00:01:21 — “Normal aging” isn’t normal 00:01:58 — Disclaimer + Osteoporosis wake-up 00:05:00 — Meet Dr. Vonda Wright 00:06:44 — From nursing to orthopedics 00:09:54 — Perimenopause blindsides a surgeon 00:14:59 — The thesis of “Unbreakable” 00:15:41 — Bones: more than scaffolding 00:18:38 — Remodeling 101 & estrogen’s role 00:20:01 — Peak bone mass & starting line 00:21:22 — The muscle–bone unit 00:21:34 — DEXA basics & scores 00:23:30 — The menopause cliff: 15–20% loss 00:24:32 — Progesterone & testosterone 00:25:00 — Sarcopenia = function 00:25:47 — Frozen shoulder in midlife 00:28:17 — AD BREAK: Quince + MIDI Health 00:31:00 — Musculoskeletal Syndrome of Menopause 00:34:02 — The fracture cascade in the ER 00:37:00 — Changing the legacy 00:38:53 — “Inflammaging” explained 00:42:12 — Vitamin D & calcium, food-first 00:44:15 — Rebuilding plan: HRT, lifting, jumping, protein 00:46:23 — Is heavy lifting safe with osteoporosis? 00:47:12 — Treat arthritis by getting strong 00:48:08 — Meds for osteoporosis 00:50:11 — Screening access: DEXA & REMS 00:52:42 — Pregnancy, breastfeeding & bone 00:55:59 — AD BREAK: Alma + Alloy M4 00:57:00 — Redefining “healthy”: strength over thinness 00:59:41 — Train for longevity 01:01:56 — Lifespan vs. healthspan 01:04:00 — Screen by 35–40; track composition 01:08:29 — Gender bias in MSK care 01:13:02 — The 17-year guideline lag 01:15:19 — Menopause Minute: fiber targets 01:16:34 — Designing midlife care 01:17:25 — Daily protein goals 01:18:19 — Carbs aren’t the enemy 01:18:51 — Strength & power programming 01:21:30 — Functional benchmarks 01:24:06 — Authenticity & community 01:27:00 — Be the hero of your health 01:28:08 — Outro & where to find more Never miss an episode—sign up for The ’Pause Life Newsletter: https://thepauselife.com/pages/newsletter Medical Disclaimer: The information, including opinions and recommendations, on this platform is meant for informational and educational purposes only. Mary Claire Media, LLC, the unPAUSED podcast, and The ’Pause Life are not medical organizations. Medical advice or medical diagnosis cannot be provided to you through the platform, any associated website, or customer portals. Using this platform does not establish a patient-physician relationship.