For many women, aging brings fatigue, muscle loss, memory struggles, and low energy. But Dr. Vonda Wright (a 58-year-old orthopaedic surgeon and longevity expert) sees it differently. After facing severe symptoms in her late 40s (including brain fog, pain, and weakness), she decided to rebuild her health.
Today, a strict diet and active lifestyle, including cutting out sugar completely, are the keys to her energy and strength.
The Warning Sign
Once an elite athlete with 19% body fat, Wright admits perimenopause hit her hard. She told The Times, “At 47, I thought I was going to die. My brain was foggy. My body hurt. I was weaker.”
This wake-up call made her focus on health and longevity. Drawing on more than 20 years of clinical experience and research at the University of Pittsburgh, she now runs Precision Longevity, a program that helps people live healthier, longer lives. Her book (Unbreakable: A Woman’s Guide to Ageing With Power) shares practical tips and science-based advice to fight common myths about aging.
Why She Decided To Eliminate Sugar From Her Diet
One of her biggest changes was removing sugar from her diet. She told CNBC Make It, “On a day-to-day basis, I don’t eat sugar. And here’s why, I can physically feel the difference in my body. I can feel inflamed. I can feel the dullness in my brain when I’m eating sugar.”
Her meals are full of protein and healthy fats, including leafy greens, dairy, eggs, and quality animal protein. She eats about one gram of protein per pound of body weight (around 130 grams daily) to maintain and build muscle. Simple carbs are mostly avoided, though she occasionally eats sourdough bread. Seh explained, “I make sourdough every two weeks and then freeze the loaves, which decreases their glycemic index. It’s wholesome and made out of fermented bacteria.”
Practical Anti-Aging Tips for Women
Wright stresses that aging doesn’t have to mean decline. She links it to “time bombs” like DNA damage, inflammation, and mitochondrial problems, worsened by poor diet and inactivity. Her research shows that structured exercise and avoiding processed sugars and unhealthy fats can slow aging, improve energy, and lower the risk of diabetes, heart disease, and stroke.
She often sees women suffer from preventable issues like osteoporosis, arthritis, and muscle loss. She told The Times, “As women right now, we spend the last 20 (sometimes 30 years of our lives dying.” She recommends strength training with heavier weights and low repetitions. “The goal is strength—to be able to pick up my 40-pound grandson or to put things away without having to ask the neighbour to help me.”
Her daily routine combines flexibility exercises, moderate cardio, resistance training, and diet adjustments. She warns against too much high-intensity exercise in midlife, which can raise cortisol and harm metabolism. Instead, she advises steady, consistent efforts to build muscle, support bones, and maintain insulin sensitivity.
Dr. Wright’s approach is practical and science-backed, showing that with the right habits, aging can be about strength, energy, and vitality (not decline).
