Dr. Vonda Wright, a leading expert in musculoskeletal health, emphasizes the critical role of nutrition in building and maintaining strong muscles—especially for those using weight-loss medications. Her prescription? 30 grams of protein at every meal to prevent muscle loss and support overall health.

Protein-Packed Nutrition for Muscle Health

To meet daily protein needs, Dr. Wright recommends incorporating foods like non-fat Greek yogurt, eggs, avocados, and almonds. These nutrient-dense options help sustain muscle mass while promoting satiety. For healthy fats, she suggests consuming half an avocado and using salad dressing sparingly.

In addition to protein, Dr. Wright advises eating nine servings of fruits and vegetables daily to prevent deficiencies. For quick, nutritious snacks, she recommends protein bars and almonds—ideal for maintaining energy and muscle function.

Overcoming Midlife Strength Challenges

Dr. Wright, who describes herself as "miserably menopausal," faced a stark reality when she struggled to lift a 21-stone patient during surgery. This experience highlighted her declining strength and inspired her mission to help midlife women build stronger muscles and bones.

Her goal? To empower women to "age with power"—regardless of whether they use weight-loss drugs. In her book, Unbreakable, she provides actionable strategies to strengthen the body, bones, and muscles for lifelong vitality.

Key Takeaways for a Healthier Midlife

  • Prioritize protein (30g per meal) to prevent muscle loss.
  • Include healthy fats (avocado, limited salad dressing).
  • Eat nine servings of fruits and vegetables daily.
  • Snack smart with protein bars and almonds.
  • Embrace strength training to "age with power."