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&
 
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

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 blood sugar is telling you everything. You just haven't been listening.


In this episode, I sit down with registered dietitian and certified personal trainer Kayla Girgen, one of the first clinicians to bring continuous glucose monitoring to everyday women who do not have diabetes. If you have ever eaten well, exercised hard, and still felt like your body was working against you, this conversation will change the way you see your metabolism forever.


What We Explore:
- How a CGM reveals what food, stress, sleep, and exercise are doing to your blood sugar in real time.
- Why pre-diabetes is one of the most under-treated diagnoses in women's health.
- Why fasting insulin is the number you actually need.
- What your blood sugar crashing at 3am has to do with why you cannot get back to sleep.
- How to eat enough protein without overhauling your entire routine overnight.
- Why rucking is one of the most practical tools for building strength, improving body composition, and boosting bone density.

About Kayla Girgen
KAYLA GIRGEN, RD, LD, CPT, is a registered dietitian, certified personal trainer, and founder of Sugar + Strength Academy—an online wellness community helping women balance blood sugar and build strength, one step at a time. She blends real-life tools, such as continuous glucose monitoring (CGM), with accessible movement, like rucking, to help clients break free from diet extremes and feel strong—both physically and mentally. Kayla's approach centers on progress over perfection and creating results that work in real life. Her upcoming book Ruck Fit shares how rucking became a catalyst for reclaiming her physical and mental health, proving that fitness doesn't have to be complicated to be life-changing.

Connect with Kayla Girgen:
Website: https://kaylagirgenrd.com/
Instagram: https://www.instagram.com/kaylagirgenrd/ 
LinkedIn: https://www.linkedin.com/in/kaylagirgen/
YouTube: https://www.youtube.com/@kaylagirgenrd
Facebook: https://www.facebook.com/kaylagirgenrdld
TikTok: https://www.tiktok.com/@kaylagirgenrd

Book - RUCK FIT: Build Strength and Endurance by Walking with Weight
Available here: https://a.co/d/06vLg5nR

Timestamps
00:00 Intro
03:30 How Stress Shows Up on Your Blood Sugar
09:30 Why Pre-Diabetes Is a Five-Alarm Fire
13:00 Glucose Typing: Are You a Compensator or a Spiker
16:25 What to Do If Your Blood Sugar Spikes and Crashes
20:40 How Long Should You Actually Wear a CGM
24:00 How to Calculate Your Daily Protein Goal
29:10 GLP-1s and the Changing Weight Loss Landscape
34:50 Why Eating Too Little Is the Biggest Mistake Midlife Women Make
37:00 Rucking: What It Is and Why It Works for Women
40:00 How Adding Weight Increases Your Training Load by 10 Percent
45:00 The Top Three Priorities for High-Achieving Women Feeling Stuck
51:20 Rapid Fire: CGM, Carnivore, and Habits

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&

What does it look like to refuse to age into frailty?

Gabby Reece is 56, trains six days a week, and hasn't relied on willpower once. Here's how she actually does it.


In this conversation, Gabby and I talk through the real mechanics of a well-designed life. We cover discipline versus willpower, how two strong people build a thriving relationship, and the simple daily practices that keep Gabby strong, grounded, and fully present.

What We Explore:
- How discipline and willpower are completely different, and why confusing the two keeps most people stuck.
- Why Gabby builds personal scaffolding around her real life instead of chasing someone else's routine.
- How two high-performing partners can lead a relationship rooted in service, mutual respect, and flow.
- What Gabby's weekly training schedule actually looks like, from land HIIT to pool workouts and Sunday rucks.
- Why morning sunlight and quiet time are the anchors that make every other habit easier to sustain.
- How Gabby thinks about nutrition without obsessing over macros or chasing perfection.
What it takes to stop comparing yourself to your peak athletic self and start building new goals.

About Gabby Reece
Gabby Reece is a former professional beach volleyball champion, New York Times bestselling author, entrepreneur, and host of The Gabby Reece Show. She co-founded XPT with her husband Laird Hamilton and has spent decades exploring what it means to live and age with genuine strength.


Connect with Gabby Reece:
Instagram: https://www.instagram.com/gabbyreece/
TikTok: https://www.tiktok.com/@gabbyreeceofficial
Website: https://gabriellereece.com
 
Timestamps


00:00 Intro
02:50 How Core Values Stay Constant as Life Changes
05:30 Willpower vs. Discipline: What Biology Actually Says
09:00 Why Physical Strength Is About More Than Your Body
12:15 How Two Strong People Build a Thriving Relationship
18:00 Why Choosing Flow Over Being Right Actually Wins
23:00 The Morning Ritual That Keeps a Marriage Strong
27:00 How to Protect Your Energy With Smarter Boundaries
30:20 How to Eat Well Without Tracking Macros
34:00 Why You Need New Goals After Peak Performance
36:50 The Daily Habit Order That Makes Everything Easier
41:10 Accountability and Grace: How to Balance Both
43:45 How to Design the Life You Actually Want
47:50 Simplicity as a Longevity Strategy

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
 
At 89 years old, Dr. Arnold Gilberg still feels 40. That is not a metaphor, it is a philosophy. I sat down with this Beverly Hills psychiatrist, ordained rabbi, and author of The Myth of Aging, trained by one of Sigmund Freud's own colleagues, to talk about the one enemy more dangerous than getting older: disengagement.

What we explore:
 
- How disengagement, not aging itself, is the true driver of physical and mental decline.
- Why curiosity is the master key to staying mentally alive as you grow older.
- How self-forgiveness unlocks behavioral change that willpower alone never can.
- Why psychiatry's drift toward medication alone is leaving patients behind.
- Why gratitude, practiced daily, is one of the most powerful tools for vitality.
- How giving yourself grace, not perfection, finally allows people to act on what they know.
- What happiness really looks like across a lifetime, and why expecting constant joy backfires.
- Why vulnerability between doctor and patient, not clinical distance, is what heals.

About Dr. Arnold Gilberg:
Arnold L. Gilberg, MD, PhD, received his bachelor's degree in political science and Doctor of Medicine degree from the University of Illinois. He interned at the Los Angeles General Medical Center. He is the last person alive trained by Franz Alexander, MD, a distinguished colleague of Sigmund Freud. His psychiatric training took place at the Cedars-Sinai Medical Center, where he was chief psychiatric resident. He also has a doctorate in psychoanalysis from the Southern California Psychoanalytic Institute. 
 
Dr. Gilberg is a Distinguished Life Fellow of the American Psychiatric Association, the former Clinical Chief of Psychiatry at Cedars-Sinai Medical Center in Los Angeles, and an associate clinical professor at UCLA School of Medicine (honorary). He served for ten years under three different governors on the Medical Board of California for LA County, and has treated thousands of patients in his Los Angeles-based practice.

📖 Get Dr. Arnold Gilberg's Book:
The Myth of Aging: A Prescription for Emotional and Physical Well-Being
https://a.co/d/06sz328q

Timestamps:
00:00 Intro
01:46 Disengagement: The Real Enemy of Aging
05:00 Curiosity as the Key to Staying Mentally Alive
10:30 Inside The Myth of Aging
13:00 Vulnerability in the Doctor-Patient Relationship
18:00 The Gap Between Knowing and Doing
24:00 Grace, Perfectionism, and What My Teenager Taught Me
31:00 His Fitness Journey: Starting at 30, Still Going at 89
36:00 Happiness Is a Rollercoaster, Not a Destination
43:00 Authenticity Over Performance: The Real Work of Aging Well

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