LIB BOOKCLUB BLOG: UNBREAKABLE by Dr. Vonda Wright

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   
​

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.