Did a Full Ironman at 51: Dr Iris Nafshi on Athletic Identity, Mom Guilt, and the SHERO Framework | #165

Did a Full Ironman at 51: Dr Iris Nafshi on Athletic Identity, Mom Guilt, and the SHERO Framework | #165

Get Dr. Vonda's insights Want to understand what's happening in your body — and what to do next? Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same way she speaks to her patients. Clear. Practical. No noise. Join the newsletter: https://manage.kmail-lists.com/subscriptions/subscribe?a=YqJKtR&g=Ww3gx3& [https://manage.kmail-lists.com/subscriptions/subscribe?a=YqJKtR&g=Ww3gx3&] In this episode, I sit down with Dr. Iris Nafshi, a researcher, triathlete, and leadership expert who spent years studying what she calls the "IronMoms," to unpack the interplay between athletic grit and maternal guilt. We dig into what her PhD research actually found, why women disappear from themselves for decades only to rediscover who they are in midlife, and how the way we define our identity versus our role shapes everything from our fitness journey to how we age. What we explore: - How Dr. Nafshi's 30 years of putting herself last became the catalyst for her research on maternal guilt. - What the "third shift" is and why athletic moms carry a burden that does not exist in research on fathers. - What the SHERO framework is and how it builds a trainable mindset for aging with power. - Why consistency over intensity is the most practical shift for women who struggle to show up for themselves. - How an Ironman race strategy for staying present applies to managing anxiety and mom guilt in everyday life. About Dr. Iris Nafshi: Iris Nafshi, PhD, is a leadership development consultant, researcher, and endurance athlete. As the former Global Head of Leadership & Management Development at Microsoft and founder of LeadIN Consulting, she brings over two decades of experience developing leaders across global organizations. Connect with Dr. Iris Nafshi: Instagram: https://www.instagram.com/iris_strongcore/ [https://www.instagram.com/iris_strongcore/] LinkedIn: https://www.linkedin.com/in/irisnafshi [https://www.linkedin.com/in/irisnafshi] YouTube: https://www.youtube.com/playlist?list=PL04YgedWPYBJotZxo-VuWwY8zco9l2Ojw [https://www.youtube.com/playlist?list=PL04YgedWPYBJotZxo-VuWwY8zco9l2Ojw] Follow Strong Core Podcast and leave a review if this episode resonated with you: https://www.buzzsprout.com/2595413 [https://www.buzzsprout.com/2595413]Find the show on Instagram for more on what it takes to keep becoming yourself: https://www.instagram.com/strongcorepod/ [https://www.instagram.com/strongcorepod/] Timestamps Intro (00:00) How a Triathlon Dream Became a Research Mission (01:13) Disappearing From Yourself for Decades (05:38) Why Athletic Moms Carry What Fathers Never Have To (10:01) What 350 IronMoms Revealed (14:03) Consistency Over Intensity (18:25) Debunking Assumptions About Guilt and Work (21:34) Why Midlife Women Feel Invisible and How to Reclaim Yourself (28:36) The SHERO Framework: Building Trainable Mindset Skills After 45 (34:49) Can You Harness Mom Guilt? (40:31) The Ironman Memory Strategy for Everyday Life (44:08) What Women Who Age Powerfully Do (47:22) Women's Health Conversations 2026 Three days of world-class speakers, wellness activations, and 1,000+ women choosing themselves. Join us this November. Grab your spot: https://theunbreakablelifestyle.com/whc-2026 [https://theunbreakablelifestyle.com/whc-2026] Start your Unbreakable journey Most women are never given a clear plan for how to stay strong as they age. The Unbreakable Lifestyle is where that changes. This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life. Inside: - Unbreakable Assessment — know exactly where you stand - Training plans — build muscle, protect bone, improve performance - AI Dr. Vonda — get answers and guidance anytime - Community — women committed to staying strong and engaged - Exclusive education — what actually works, all in one place This is not another program. This is how you build strength — with direction. Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/ [https://www.theunbreakablelifestyle.com/] Build stronger bones Bone loss starts earlier than you think — and speeds up in midlife. Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients. Foundational. Not optional. Shop now: https://shop.drvondawright.com/ [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbklmSU9BLVdzMHFNdVFvRDV5WlJhVVlsdXFCZ3xBQ3Jtc0ttUjg0MjU3Ml9Nd3VQREItTnQyTDhfd3JVdVlQbl9KZ2gtUFYzSF9UTWE5SjVSZGdpUkZ3N3RKX1RidzZQa25EUC13RThJUnVVMk5zZ0w3aGNBOFhGUEptc0x0Q3ljaXUxX1VXQXpoOGI2dl8ybVZ4Zw&q=https%3A%2F%2Fshop.drvondawright.com%2F&v=fD5egN-B5y8] Read the book Unbreakable: A Woman's Guide to Aging with Power A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age. Get your copy: https://www.theunbreakablelifestyle.com/unbreakable-book [https://www.theunbreakablelifestyle.com/unbreakable-book] About Dr. Vonda Wright Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women's health and longevity. For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork. Her mission is simple: help women age with power. Connect with Dr. Vonda Instagram: https://www.instagram.com/drvondawright [https://www.instagram.com/drvondawright] Substack: https://drvondawright.substack.com/ [https://drvondawright.substack.com/] TikTok: https://www.tiktok.com/@drvondawright [https://www.tiktok.com/@drvondawright] LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374 [https://www.linkedin.com/in/vonda-wright-md-ms-2803374] Website: http://www.drvondawright.com [http://www.drvondawright.com]

Most Women Over 50 Are Lifting the Wrong Way: Here's the Protocol to Fix It

📩 Get Dr. Vonda's insights Want to understand what's happening in your body — and what to do next? Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same way she speaks to her patients. Clear. Practical. No noise. 👉 Join the newsletter: https://manage.kmail-lists.com/subscriptions/subscribe?a=YqJKtR&g=Ww3gx3& [https://manage.kmail-lists.com/subscriptions/subscribe?a=YqJKtR&g=Ww3gx3&] If you're lifting 5 to 30 pound weights for high reps, you may be training for the wrong goal entirely. Dr. Vonda Wright breaks down the exact strength and power prescription for women in midlife and beyond — the specific 4 to 8 rep range that builds functional strength, why power training (speed of movement) is what keeps you from falling, and how MRI research on master's athletes proves you can maintain muscle mass across your entire lifespan with the right daily investment. ... 🧠 Start your Unbreakable journey Most women are never given a clear plan for how to stay strong as they age. The Unbreakable Lifestyle is where that changes. This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life. Inside: Unbreakable Assessment — know exactly where you stand Training plans — build muscle, protect bone, improve performance AI Dr. Vonda — get answers and guidance anytime Community — women committed to staying strong and engaged Exclusive education — what actually works, all in one place This is not another program. This is how you build strength — with direction. 👉 Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/ [https://www.theunbreakablelifestyle.com/] 🦴 Build stronger bones Bone loss starts earlier than you think — and speeds up in midlife. Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients. Foundational. Not optional. 👉 Shop now: https://shop.drvondawright.com/ [https://shop.drvondawright.com/] ... 📖 Read the book Unbreakable: A Woman's Guide to Aging with Power A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age. 👉 Get your copy: https://www.theunbreakablelifestyle.com/unbreakable-book ... 🧬 About Dr. Vonda Wright Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women's health and longevity. For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork. Her mission is simple: help women age with power. 🔗 Connect with Dr. Vonda Instagram: https://www.instagram.com/drvondawright Substack: https://drvondawright.substack.com/ TikTok: https://www.tiktok.com/@drvondawright LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374 Website: http://www.drvondawright.com

Dr. Stacy Sims: The Protein Standard for Women Was Never Based on Women | #164

Get Dr. Vonda's insights Want to understand what's happening in your body — and what to do next? Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same way she speaks to her patients. Clear. Practical. No noise. Join the newsletter: https://manage.kmail-lists.com/subscriptions/subscribe?a=YqJKtR&g=Ww3gx3& [https://manage.kmail-lists.com/subscriptions/subscribe?a=YqJKtR&g=Ww3gx3&] I've spent years telling women to lift heavy, but this conversation reminded me why that message matters more than ever. In this episode, Dr Stacy Sims, a world-leading exercise physiologist and nutrition scientist, and I go deep on what it really means to be muscle-centric. Not for vanity, but for your brain, your bones, your metabolic health, and your future. We talk about the broken baselines in women's sports science, why wearable data is lying to you, and what a real week of training should look like at 42 versus 62. We also get into the protein debate, creatine, intermittent fasting, and why guilt has no place in your fitness practice. This is one of those conversations that will change how you see your body and what you believe is possible. What we explore: - Why muscle-centric training protects your brain, bones, and metabolic health. - How sports science was built on male data and what that costs women every day. - Why your fitness tracker flags ovulation as illness and what needs to change. - How a 10-minute morning check-in is the foundation of smarter training. - Why guilt has no place in fitness and what showing up really means. - What a training week looks like at 42 versus 62. - Why strength and power matter more than hypertrophy as you age. - How protein requirements for women were based on sedentary male cadavers. - Why branched-chain amino acids cannot replace real protein. - Why weight loss is still the wrong goal for over half of women. About Dr. Stacy Sims: Connect with Dr. Stacy Sims: Timestamps 00:00 Intro 01:39 What Drives Stacy Sims 03:24 Title IX and the Sports Science Gender Gap 08:32 Why Wearables Are Built on Male Data 11:13 When the Baseline Is Broken for Women 16:41 The 10-Minute Morning Wellness Meeting 21:35 Periodization, Guilt, and Permission to Deload 24:12 The 80/20 Fueling Framework 26:19 Creatine, Vitamin D3, and Magnesium for Women 28:35 Why the Protein RDA Was Set on Male Cadavers 32:39 BCAAs vs. Real Protein 35:45 Training Week Design for Perimenopausal Women 39:25 Strength vs. Power Training After 40 43:59 How to Phase In a 62-Year-Old Safely 46:24 Why Weight Loss Is Still the Wrong Goal Start your Unbreakable journey Most women are never given a clear plan for how to stay strong as they age. The Unbreakable Lifestyle is where that changes. This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life. Inside: - Unbreakable Assessment — know exactly where you stand - Training plans — build muscle, protect bone, improve performance - AI Dr. Vonda — get answers and guidance anytime - Community — women committed to staying strong and engaged - Exclusive education — what actually works, all in one place This is not another program. This is how you build strength — with direction. Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/ [https://www.theunbreakablelifestyle.com/] Build stronger bones Bone loss starts earlier than you think — and speeds up in midlife. Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients. Foundational. Not optional. Shop now: https://shop.drvondawright.com/?utm_shttps://shop.drvondawright.com/ [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbklmSU9BLVdzMHFNdVFvRDV5WlJhVVlsdXFCZ3xBQ3Jtc0ttUjg0MjU3Ml9Nd3VQREItTnQyTDhfd3JVdVlQbl9KZ2gtUFYzSF9UTWE5SjVSZGdpUkZ3N3RKX1RidzZQa25EUC13RThJUnVVMk5zZ0w3aGNBOFhGUEptc0x0Q3ljaXUxX1VXQXpoOGI2dl8ybVZ4Zw&q=https%3A%2F%2Fshop.drvondawright.com%2F&v=fD5egN-B5y8] Read the book Unbreakable: A Woman's Guide to Aging with Power A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age. Get your copy: https://theunbreakablebook.com?utm_sohttps://www.theunbreakablelifestyle.com/unbreakable-book [https://www.theunbreakablelifestyle.com/unbreakable-book] About Dr. Vonda Wright Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women's health and longevity. For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork. Her mission is simple: help women age with power. Connect with Dr. Vonda Instagram: https://www.instagram.com/drvondawright [https://www.instagram.com/drvondawright] Substack: https://drvondawright.substack.com/ [https://drvondawright.substack.com/] TikTok: https://www.tiktok.com/@drvondawright [https://www.tiktok.com/@drvondawright] LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374 [https://www.linkedin.com/in/vonda-wright-md-ms-2803374] Website: http://www.drvondawright.com [http://www.drvondawright.com]

Dr. Timothy Miller: What Your Arches, Achilles, and Bunions Are Telling You About Menopause | #163

Get Dr. Vonda's insights Want to understand what's happening in your body — and what to do next? Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same way she speaks to her patients. Clear. Practical. No noise. Join the newsletter: https://manage.kmail-lists.com/subscriptions/subscribe?a=YqJKtR&g=Ww3gx3& [https://manage.kmail-lists.com/subscriptions/subscribe?a=YqJKtR&g=Ww3gx3&] Your feet take 5,000 steps every single day, and most of us don't think about them until something goes wrong. In this episode, I sit down with Dr. Timothy Miller, DPM, FACFAS, to talk about the one body part that literally holds everything else up. We cover everything from plantar fasciitis and Achilles tendonitis to bunions, big toe arthritis, and fallen arches, and what you can do right now to stay strong, mobile, and pain-free for decades to come. This is the conversation I wish every one of my patients had before they ended up in my office. What we explore: - How foot dysfunction travels up the kinetic chain and causes hip, shoulder, and neck pain. - Why perimenopause triggers arch collapse and shoe size changes. - What a biomechanical evaluation is and why every woman over 40 should get one. - Why barefoot shoes are not for everyone and how to know if you are ready. - How estrogen loss accelerates Achilles tendon damage and raises rupture risk. - Why bunion splints do not fix the underlying problem and what actually works. - How foot hygiene is a serious longevity strategy, especially with pre-diabetes. About Dr. Timothy Miller: Timothy J. Miller, DPM, FACFAS, is a fellowship-trained foot and ankle surgeon specializing in lower extremity reconstruction, deformity correction, trauma, limb salvage, and advanced ankle surgery. He is board certified by the American Board of Foot and Ankle Surgery in Foot Surgery and Reconstructive Rearfoot/Ankle Surgery. Connect with Dr. Timothy Miller: Website: www.sunshineankleandfoot.com Instagram: https://www.instagram.com/sunshineanklefootexperts/ LinkedIn: https://www.linkedin.com/in/timothy-miller-dpm-facfas- 4ab18359/ Facebook: https://www.facebook.com/sunshineanklefoot/ Timestamps 00:00 Intro 01:46 Gait Exam: How Your Walk Predicts Pain 04:19 How Feet Affect Your Hips, Shoulders, and Neck 06:30 The Case for a Preventive Foot Visit 09:26 Perimenopause, Relaxin, and Arch Collapse 12:06 Orthotics, Shoes, and Foot Strengthening 14:41 The Truth About Barefoot Shoes 21:00 Achilles Tendon: Estrogen, Damage, and Rupture Risk 27:10 Active Rest vs. Sedentary Rest 31:26 Flat Feet: Causes, Tests, and Treatment 36:36 Big Toe Arthritis and Bunions 43:39 Rapid Fire: Best Habits and Aging with Power Start your Unbreakable journey Most women are never given a clear plan for how to stay strong as they age. The Unbreakable Lifestyle is where that changes. This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life. Inside: - Unbreakable Assessment — know exactly where you stand - Training plans — build muscle, protect bone, improve performance - AI Dr. Vonda — get answers and guidance anytime - Community — women committed to staying strong and engaged - Exclusive education — what actually works, all in one place This is not another program. This is how you build strength — with direction. Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/ [https://www.theunbreakablelifestyle.com/] Build stronger bones Bone loss starts earlier than you think — and speeds up in midlife. Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients. Foundational. Not optional. Shop now: https://shop.drvondawright.com/?utm_shttps://shop.drvondawright.com/ [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbklmSU9BLVdzMHFNdVFvRDV5WlJhVVlsdXFCZ3xBQ3Jtc0ttUjg0MjU3Ml9Nd3VQREItTnQyTDhfd3JVdVlQbl9KZ2gtUFYzSF9UTWE5SjVSZGdpUkZ3N3RKX1RidzZQa25EUC13RThJUnVVMk5zZ0w3aGNBOFhGUEptc0x0Q3ljaXUxX1VXQXpoOGI2dl8ybVZ4Zw&q=https%3A%2F%2Fshop.drvondawright.com%2F&v=fD5egN-B5y8] Read the book Unbreakable: A Woman's Guide to Aging with Power A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age. Get your copy: https://theunbreakablebook.com?utm_sohttps://www.theunbreakablelifestyle.com/unbreakable-book [https://www.theunbreakablelifestyle.com/unbreakable-book] About Dr. Vonda Wright Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women's health and longevity. For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork. Her mission is simple: help women age with power. Connect with Dr. Vonda Instagram: https://www.instagram.com/drvondawright [https://www.instagram.com/drvondawright] Substack: https://drvondawright.substack.com/ [https://drvondawright.substack.com/] TikTok: https://www.tiktok.com/@drvondawright [https://www.tiktok.com/@drvondawright] LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374 [https://www.linkedin.com/in/vonda-wright-md-ms-2803374] Website: http://www.drvondawright.com [http://www.drvondawright.com]

The 8 Steps Every Woman Over 50 Needs to Build Unbreakable Bones | Dr Vonda Wright

Get Dr. Vonda's insights Want to understand what's happening in your body — and what to do next? Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same way she speaks to her patients. Clear. Practical. No noise. Join the newsletter: https://manage.kmail-lists.com/subscriptions/subscribe?a=YqJKtR&g=Ww3gx3& [https://manage.kmail-lists.com/subscriptions/subscribe?a=YqJKtR&g=Ww3gx3&] Most of us know our bones matter. But very few of us understand what it actually takes to protect them and how much power we truly have to change their future. In this third episode of the Unbreakable Bone Mini Series, I'm walking you through the eight evidence-based "shields" that will help you build stronger, more resilient bone at any age. This isn't a program. It's not a quick fix. It's the framework for a lifestyle that compounds over time, one that starts with how you think about aging and ends with the daily decisions that either protect or deplete the scaffolding your body depends on. What we cover: - How shifting your mindset away from worshiping your youth is the foundation for everything else. - Why estrogen loss during perimenopause drives rapid bone loss and how to make a hormone decision based on facts, not fear. - Why your bones need four times your body weight in load to trigger bone building. - Why walking alone is not enough and which movements actually meet the threshold. - How resistance training builds bone even if you can't jump, and which muscle groups matter most. - Why protein, calcium, and vitamin D work as a system and what happens when any one piece is missing. - How chronic inflammation from smoking, alcohol, and diet silently breaks down bone density over time. - Why consistency across all eight shields beats any short-term program. Start your Unbreakable journey Most women are never given a clear plan for how to stay strong as they age. The Unbreakable Lifestyle is where that changes. This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life. Inside: - Unbreakable Assessment — know exactly where you stand - Training plans — build muscle, protect bone, improve performance - AI Dr. Vonda — get answers and guidance anytime - Community — women committed to staying strong and engaged - Exclusive education — what actually works, all in one place This is not another program. This is how you build strength — with direction. Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/ [https://www.theunbreakablelifestyle.com/] Build stronger bones Bone loss starts earlier than you think — and speeds up in midlife. Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients. Foundational. Not optional. Shop now: https://shop.drvondawright.com/?utm_s [https://shop.drvondawright.com/?utm_s] Read the book Unbreakable: A Woman's Guide to Aging with Power A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age. Get your copy: https://theunbreakablebook.com?utm_so [https://theunbreakablebook.com?utm_so] About Dr. Vonda Wright Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women's health and longevity. For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork. Her mission is simple: help women age with power. Connect with Dr. Vonda Instagram: https://www.instagram.com/drvondawright [https://www.instagram.com/drvondawright] Substack: https://drvondawright.substack.com/ [https://drvondawright.substack.com/] TikTok: https://www.tiktok.com/@drvondawright [https://www.tiktok.com/@drvondawright] LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374 [https://www.linkedin.com/in/vonda-wright-md-ms-2803374] Website: http://www.drvondawright.com [http://www.drvondawright.com]