In this insightful episode of The Diary Of A CEO, Steven Bartlett engages with Dr. Vonda Wright, a distinguished orthopedic surgeon and longevity expert, to explore the often-underestimated role of bone health and its profound effects on cognitive function, physical prowess, and overall longevity.
Many people view bones as mere structural support. However, Dr. Wright highlights that bones are dynamic organs that significantly influence hormonal equilibrium and cognitive well-being. Alarmingly, 50% of women and 2 million men are at risk of osteoporosis—a condition linked to increased cognitive deterioration, heightened fracture risks, and mortality. Dr. Wright explains that bone fragility is not inevitable. Through her “Unbreakable” framework, she provides science-backed strategies to foster bone resilience, optimize recovery, and train the mind and body for sustained strength throughout life.
In this guide, you’ll uncover:
- Why bone health affects brain performance and longevity
- Key exercises for maintaining bone density at any age
- Tailored nutritional tactics to counter estrogen decline (especially crucial for women over 40)
- Methods to train your brain for peak cognitive efficiency
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2. Core Concepts
A. Bone Density Is Dependent on Lifestyle, Not Just Aging
- The Science: Bones are continually remodeling. Peak bone mass occurs around age 28 for women and 30 for men, followed by a plateau. Post-menopause, women can lose approximately 20% of their bone density due to estrogen deficiency. Sedentary habits exacerbate this decline.
- Why It Matters: Osteoporosis leads to increased fracture risk. About 50% of hip fracture patients don’t fully recover, and 30% may die within a year.
- Key Study: Dr. Wright’s 2004 study on Masters athletes (40+) showed that impact exercises (running, basketball) help maintain bone density into older age, while non-impact exercises (swimming, cycling) are less effective.
B. The Essential Role of Estrogen
- The Science: Estrogen affects bone density, muscle mass, tendon strength, and fat distribution. The drop in estrogen levels post-menopause speeds up bone loss and can impact cognitive function.
- Why It Matters: Women can lose up to 20% of bone density during breastfeeding. Men’s bone decline is typically slower, starting around age 70 compared to women in their 40s.
- Actionable Insight: Strength training and specific nutritional strategies, such as using methylated vitamins for better gut absorption, can counterbalance hormonal effects.
C. Precision Longevity
- The Science: Dr. Wright advocates for health plans tailored to individual needs using biomarkers and lactate threshold testing. This method moves away from the “one-size-fits-all” approach.
- Example: Lactate threshold tests help find your “fat max” heart rate zone. Training in this zone improves energy use by optimizing how mitochondria burn fat.
D. Prioritizing Sleep
- The Science: Sleep facilitates brain recovery and learning consolidation. Dr. Wright emphasizes sleep over diet and exercise when optimizing cognitive performance.
- Practical Tip: Work out when your brain energy peaks; avoid wasting high-focus hours on physical activities.
E. Training the Brain Like a Muscle
- The Science: Neuroplasticity allows the brain to be retrained. Tools like EEG-based systems (e.g., Nestry) can map and stress-test brain pathways.
- Application: Dr. Wright uses this technology to help clients optimize brain function by reallocating energy to underused neural pathways.
F. Bones and Overall Health
- The Science: Bones are often overlooked until they break, but they are the last remnant of life, providing insights into how people lived and died. Bone health is directly linked to overall vitality.
- Why It Matters: Bones are not static structures. Impact and resistance exercises are vital for stimulating bone growth and maintenance.
3. Actionable Protocols
Exercise
- 🏃♀️ Impact Training: Engage in 3-5 sessions weekly. Activities include running, jumping rope, and plyometrics.
- 🏋️♀️ Resistance Training: Do 2-3 sessions each week. Concentrate on exercises targeting the hips, spine, and knees to help prevent fractures.
Nutrition
- 💊 Methylated Vitamins: Women over 40 benefit from methylated folate and B12.
- 🥛 Calcium/Vitamin D: Consume 1,200mg of calcium and 800-1,000 IU of vitamin D daily. Split dosages can enhance absorption.
- 🥩 Protein: Aim for 1.6g of protein per kilogram of body weight daily. This intake supports muscle and bone maintenance.
Monitoring
- 🩺 Bone Density Scans: Biannual DEXA scans are advised for women over 40 and men over 70.
- 💉 Blood Work: Regularly check hormone levels (estrogen, testosterone), CRP (inflammation), and vitamin D.
Brain Training
- 🧠 Neuroplasticity Exercises: Utilize EEG-based tools to map and strengthen brain pathways.
Sleep
- 😴 Non-Negotiable Recovery: Prioritize 7-9 hours of sleep each night, aligning with circadian rhythms. Avoid screen use 90 minutes before bed.
⚠️ Warnings: High-impact exercise might be unsuitable for those with severe osteoporosis; always consult with a physiotherapist first.
4. Implementation Guide
Step 1: Assessment
- Undergo a DEXA scan and hormone panel.
- Monitor daily protein intake.
Step 2: Incorporating Impact Exercise
- Begin with daily walks and progress to jogging or bodyweight squats.
Step 3: Nutritional Adjustments
- Add methylated B vitamins and divide calcium intake into two doses.
Step 4: Brain Health
- Protect sleep quality with strategies like using blue-light blockers. Identify and capitalize on cognitive peak times.
Start Small
- Week 1: Add one impact exercise session and increase daily protein by 20g.
- Week 2: Include methylated vitamins and establish a minimum 7-hour sleep routine.
5. Key Quotes
“Bones are the last remnant of your life—they outlive your muscles, skin, and organs. Your skeleton tells your story.”
“Sleep isn’t optional. You can’t out-supplement or out-train a poorly recovered brain.”
“Impacting bones, causing them to build up over time, is critically important for maintaining bone density”
“In that setting, bone is the last remnant of your whole life. It endures the longest. I mean, the history you talk about in your bones outlives anything. Muscle goes away. Skin goes away. Everything except your bones which remain.”
6. Summary & Next Steps
Recap: Bone health is a foundational aspect of longevity, significantly impacting cognitive functions. Implementing impact exercises, customized nutrition, and prioritizing sleep can help prevent osteoporosis and maintain mental acuity.
Resources
- Podcast episodes: [Menopause & The Brain], [Training the Athlete Over 40]
Call to Action: Schedule a DEXA scan and integrate one of the recommended protocols into your daily life for 21 days.
Quick Reference Guide
| Category | Action Items |
|---|---|
| Exercise | 3-5x impact sessions weekly + 2-3x resistance training |
| Nutrition | 1.6g/kg protein, methylated vitamins, split calcium doses |
| Monitoring | Biannual DEXA scans, regular blood work |
| Brain | Align deep work with cognitive peaks; use neuroplasticity training tools |
“Your bones aren’t destiny—they’re a choice.” — Dr. Vonda Wright