What if growing older didn’t have to equate to slowing down? To Dr. Vonda Wright, an orthopedic sports surgeon and longevity researcher, now 58, the quest isn’t about adding years to life; it’s about making those years vibrant, strong, and joyful. After more than two decades studying musculoskeletal aging, she has created a personal and professional blueprint for thriving well into later decades.
Her approach integrates movement supported by science, targeted nutrition, optimized hormones, and deep social connection. “I’m going to change the way we age in this country,” she said early in her career, and she’s living that mission daily. Here’s a closer look at the habits she swears by-and the research that supports them.
1. Prioritize Protein for Lean, Strong Muscles
Dr. Wright strives for 130 grams of protein intake every day, one gram for each pound of her body weight, for muscle building and repair. She sources it from dairy products, eggs, lean meats, and plant-based options, tracking her intake to make sure she meets her target.
But protein isn’t just about aesthetics-maintaining lean mass is important metabolically and for bone density and mobility as we get older. As she said, “I’m not focused on being thin maintaining lean strength is what matters for health.” This also agrees with research showing higher protein intake can help offset age-related muscle loss, especially in women post-40.
2. Lift Heavy It’s Longevity Medicine
Twice a week, Wright hits the weights- heavy, for fewer reps, to build strength and power. She also does sprints and multidirectional jumping – think hopscotch or weighted jump rope -to challenge bones and connective tissues.
In fact, studies show that women who strength train just two to three days a week cut the risk of cardiovascular mortality by 30%. Strong muscles protect joints, improve balance, and reduce fall risk key factors in staying independent later in life.
3. Move All Day, Not Just at the Gym
Beyond her workouts, Wright builds movement into her routine. She walks for at least 45 minutes several days a week, never spends large blocks of time sitting on clinic days, and opts for active breaks over sedentary ones.
This “always moving” mindset is echoed by findings that even light frequent activity controls blood sugar, reduces inflammation, and maintains cardiovascular health, while, importantly for women, less total exercise may be needed to gain similar longevity benefits compared to men.
4. Sleep Like It’s Non-Negotiable
She is in bed by 9:30 p.m. and up at 5:00 a.m., every day. That consistency, she says, sharpens her mind and stabilizes mood. “I can tell the difference in my brain,” Wright notes.
Quality sleep supports memory, hormone balance, and recovery from exercise. Conversely, chronic sleep loss accelerates cognitive decline while increasing metabolic disease risk and, therefore, it is one of the most underestimated longevity tools.
5. Optimize Hormones for Brain and Body
At 47, when perimenopause hit, Wright felt brain fog and energy crashes. She started replacing estrogen, she said, because studies by Lisa Mosconi and Roberta Brinton found that without it, “a brain starves.”
The emerging evidence is that early hormone therapy in menopause, especially in women with particular genetic profiles, may protect brain volume and memory. That’s a decision that should always be individualized with a clinician, but for Wright, it is nothing short of transformative.
6. Eat to Fight Inflammation
She eats a diet high in leafy greens-more often kale or spinach at breakfast-and low in added sugars and simple carbs; she makes her own sourdough, freezing loaves to lower their glycemic impact. This anti-inflammatory style is similar to recommendations for limiting processed foods, refined grains, and sugary snacks while increasing the amount of omega-3-rich fish, nuts, and colorful produce. Chronic inflammation is associated with heart disease, dementia, and other age-related diseases, so diet is a powerful prevention tool.
7. Have a Core Social Group
She is in close, nearly daily contact with five trusted friends-people who also work in health and are similarly situated in life. She stays in close touch with her big, blended family, too, and responds to followers on Instagram. Social integration has been shown to lower inflammation and hypertension risk as much as some medical interventions, while loneliness raises mortality risk on par with smoking.
8. Learn Constantly
From medical literature to science fiction, Wright feeds her brain every day with something new. “Learning is pleasurable for me,” she says. Novel mental challenges incite neuroplasticity and help maintain cognitive reserve. Whether it’s reading, mastering a skill, or exploring creative hobbies, ongoing learning is a proven buffer against cognitive decline.
9. Anchor Your Day in Purpose
Wright’s habits are not random; they’re linked with her “why”: to stay independent, keep her mind sharp, and model healthy aging to others. This sense of purpose fuels consistency. Various studies are associating optimism and meaning with better cardiovascular health, lower risk of chronic diseases, and longevity. According to Laura Kubzansky of Harvard, optimism can make a person more likely to invest in their health, simply because they believe their future is worth it.
Dr. Vonda Wright’s daily practices show that longevity isn’t luck but a consequence of intentional choices made over and over. By combining physical strength, mental agility, nourishing food, and strong relationships, she is rewriting what aging can look like. For women navigating midlife and beyond, her habits have created a roadmap not just to live longer but to live better.
