Blog Archives

LIB BOOKCLUB BLOG: UNBREAKABLE by Dr. Vonda Wright

9/11/2025

Unbreakable is a health & longevity guide specifically for women, especially focused on perimenopause, menopause, and beyond. Dr. Vonda Wright, an orthopedic surgeon and researcher, lays out what she calls the “musculoskeletal syndrome of menopause” — a cluster of changes many women experience (muscle loss, joint pain, bone weakening, reduced mobility) that, if unaddressed, lead to risks like osteoporosis, frailty, and loss of independence.
The book is structured around four main pillars: exercise, nutrition, lifestyle, ands supplements. Each is backed by science and clinical experience. It also includes tools like a 6-week exercise plan, baseline blood & mobility tests, recipes, and an “Unbreakable Score” that you can use to assess your current musculoskeletal health. Dr. Wright emphasizes that aging doesn’t have to mean becoming fragile; with the right combination of habits she argues it’s possible to build strength, preserve mobility, reduce inflammation, and maintain independence well into later years.

5 Key Actionable Takeaways you can start doing (or adjust) now to walk the path toward aging with strength and vitality, as Dr. Wright recommends.

Measure your baseline & track progress: Use tools like blood / lab tests, mobility assessments, strength tests (e.g. squats, lunges, grip strength), and cardio/aerobic fitness (Dr. Wright mentions things like VO₂ max or the Cooper Test) to see where you are now. Re‐assess every 4-6 months to see progress or adjust.
Strength & resistance training are non-negotiable: Incorporate resistance training (weights, resistance bands, body-weight work) aiming to load your muscles and bones. This helps combat muscle atrophy and bone density loss. Combine with some cardio, flexibility, mobility work. Don’t rely solely on light workouts; those may help, but to build / preserve musculoskeletal strength you need more load.
Adopt an anti-inflammatory, nutrient-rich diet: Focus on foods that reduce systemic inflammation: whole foods, colorful vegetables & fruits; avoid overly processed, high sugar, pro-inflammatory foods. Support gut health / microbiome (fiber, fermented foods) since that influences inflammation and overall health. The book includes ~20 easy recipes that align with this approach.
Lifestyle habits matter. Stress. Sleep. Recovery. Sleep restoration: get quality sleep (duration and regularity). Poor sleep exacerbates inflammation and harms muscle recovery. Stress management: chronic stress contributes to systemic inflammation and accelerates aging processes. Find methods that work for you (meditation, breathwork, time in nature, etc.). Movement beyond workouts: staying active throughout the day, mobility, stretching, keeping joints moving fluidly.
Use thoughtful supplementation & cell health support: Dr. Wright talks about “zombie cells” (senescent cells), oxidative stress, and how certain supplements may support cellular repair, bone health, inflammation reduction. Combine supplements with the fundamentals (diet, exercise, sleep)—they’re booster tools, not substitutes. She recommends getting your labs done first to see what you actually need rather than guessing.

THE POWER OF THE VAGUS NERVE

9/9/2025

The vagus nerve, also known as cranial nerve X, is the longest nerve in your body’s autonomic nervous system. It originates from the brainstem and extends all the way down to the abdomen, weaving through organs like the heart, lungs, and digestive tract. As part of the parasympathetic system, it plays a key role in the body’s rest, digest, and repair functions—helping regulate heart rate, breathing, digestion, and even aspects of speech, immune response, and inflammation.

A Communication Superhighway for Health
The vagus nerve connects the brain and body in both directions—reporting on bodily states (via sensory fibers) and delivering calming, restorative signals (via motor fibers). It’s a central player in the gut–brain axis, supporting emotional well-being and physical health alike via:

Calming the body – it acts as the “brakes” on our stress response, bringing balance after “fight or flight” activation.
Regulating inflammation – through the inflammatory reflex, vagus nerve activity can reduce inflammation, showing promise in managing conditions like arthritis and sepsis.
Improving mood and cognition – meditation, deep breathing, and other calming practices boost vagal tone, potentially supporting better mood, focus, and resilience.

Supporting Your Vagus Nerve Naturally
Here are proven, easy-to-implement practices:

Deep, diaphragmatic breathing – Particularly slow exhalations that stimulate the relaxation response.
Cold exposure – Activities like quick cold showers may invigorate the nerve and help reduce inflammation (though research is still emerging).
Meditation and mindfulness – Simple daily sessions can enhance vagal tone and calm the nervous system.
Humming, singing, gargling – These vocal activities naturally activate the vagus nerve through the voice box (larynx).
Gentle neck stretches and eye movement exercises – These subtle movements can relax areas the vagus nerve threads through, encouraging a calming effect.