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cover of episode 574: Why women should lift heavier & eat more | Vonda Wright, MD, MS

574: Why women should lift heavier & eat more | Vonda Wright, MD, MS

2025/1/5
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Vonda Wright
专注于活跃老化、女性健康和骨健康的骨科运动医学外科医生和著名作者。
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Vonda Wright: 作为一名骨科医生，我强烈建议女性朋友们重新思考健身目标。不要再局限于节食和轻重量训练，而应该将重点放在滋养身体、挑战极限和构建持久的力量上。要记住，我们的目标不是追求瘦，而是通过增加肌肉来实现健康的体态。这意味着我们需要摄入足够的食物，特别是高质量的蛋白质，以支持肌肉的生长。同时，我们也要进行力量训练，挑战自己的极限。此外，提升VO2 max水平对于保持身体的活力和预防疾病至关重要。总之，让我们一起拥抱这种全新的健身理念，重塑身体，增加肌肉，提升健康！

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Forget the myth of getting toned by cutting calories! Dr. Wright explains that building a toned body involves recomposing your body by building muscle mass through increased protein intake and strategic carb choices, focusing on complex carbs for fiber.
  • Body recomposition, not weight loss, is the goal.
  • Prioritize protein intake (2.5 grams of leucine) to activate muscle protein synthesis.
  • Include complex carbohydrates with high fiber content for optimal gut health and energy.

Shownotes Transcript

“Number one, you have to lift heavy ,” says Vonda Wright, MD, MS. 

Wright, renowned orthopedic surgeon, author, and speaker, joins us to explain what it truly takes to become “toned,” including the importance of protein, lifting heavy weights, and improving VO2 max levels, plus: 

  • The best way to do a body recomposition (~2:35)

  • The revolutionary time in women’s health (~6:50)

  • What to prioritize in your diet (~9:20)

  • How to build lean muscle mass (~12:30)

  • Weight lifting protocols (~14:00)

  • How much to rest when lifting (~20:40)

  • The importance of muscle for bone health (~22:25)

  • Cardiovascular health and HITT (~23:45)

  • High intensity sprint intervals (~25:00)

  • VO2 max training (~26:10)

  • What is the fragility line (~31:30)

  • The ultimate motivator (~35:40)

  • The power of creatine (~38:20)

  • The importance of hydration (~40:00)

  • Mobility & longevity (~43:30)

  • The effect of alcohol (~51:00)

  • Hormone replacement therapy (~54:00)

  • Final words of wisdom (~56:25)

Referenced in the episode: 

 

 

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