When you think of getting older, what's the first thing that crosses your mind?
Is it declining health, aches and pains, fatigue, loss of independence, and poor memory? Or is it something completely different?
Aging doesn't have to mean slowing down. In fact, the latest research shows that growing older as women can actually be a time of strength, vitality, and renewal.
One of the books that I just read on healthy aging that emphasizes this mindset is Unbreakable: A Woman’s Guide to Aging WIth Power by Dr. Vonda Wright, MD. Dr. Wright is an orthopedic surgeon and longevity specialist who has spent years studying the science of aging. I wanted to read this book specifically because Dr. Wright, as an orthopedic surgeon, is particularly interested in bone health.
In this inspiring and practical guide, Dr. Wright challenges the cultural belief that aging equals decline. Instead, she shows us how movement, mindset, and science-based habits can help us stay strong and vibrant as we age.
I want to share some of the main takeaways from Unbreakable, but this review just scratches the surface of what the book covers. It's a good-read for women who want to understand the science and power behind healthy aging.
What Unbreakable Teaches Us: We're Not Victims of Aging
At its core, Unbreakable redefines what healthy aging truly means for women. Dr. Wright's message is simple but inspiring: aging isn't a disease. Instead, aging is a process that we can influence every single day through our choices.
And aging doesn't just "happen." It's shaped by how we move, eat, recover, and think. For Dr. Wright, this realization began during menopause, when she describes feeling as if she had aged years overnight: an experience that many women can relate to.
Rather than accepting those changes as inevitable, Dr. Wright set out to understand the science behind them. What she discovered became one of the most important concepts in her work: the time bombs of aging.
The Time Bombs of Aging
One of the most eye-opening sections of Unbreakable reviews what Dr. Wright calls the time bombs of aging. These are the biological processes that initially keep our bodies running smoothly, but if left unaddressed, they can begin to cause harm.
Together, these biological processes represent the root causes of aging, and they're the reason why Dr. Wright felt she had "aged overnight".
Dr. Wright explains that these time bombs don't suddenly appear in midlife. They've been quietly ticking away for years beneath the surface. But the good news is that by understanding what they are and how they work, we can take proactive steps to slow them down and even reverse some of the changes they cause.
1) DNA Changes
The first time bomb of aging is the change in our DNA. Contrary to what many people think, only 30% of our health and aging is determined by our genetics. The other 70% is determined by our lifestyle choices, as this has a direct impact on how our DNA is expressed. This concept, known as epigenetics, shows us that our genetic expression is largely up to us.
2) Inflammation
In the short term, inflammation helps our body fight off disease and repair damaged cells. But when our body can't turn off the inflammatory process, this leads to chronic inflammation and damage to healthy cells. This process is called inflammaging, and Dr. Wright notes that it's likely the biggest time bomb we face.
3) Mitochondrial Dysfunction
Mitochondria are the "power houses" of our cells. They make the energy that fuels every movement and function in our body. But over time, environmental toxins, poor nutrition, and inactivity can damage the mitochondria. This leads to mitochondrial dysfunction or "engine failure."
4) Cellular Senescence
As we age, our cells naturally stop dividing and working properly. Our body has a way of cleaning up these damaged cells called autophagy. But if our cells are extremely damaged or we're lacking hormones like estrogen, our cells can't properly go through this clean up process. This causes those cells to become senescent or turn into "zombie cells" that don't work properly and instead release compounds that promote inflammation and tissue damage.
5) Deregulated Nutrient Sensing
Our bodies are designed to respond to nutrients with precision, meaning we're built to know when to store energy and when to burn it. But over time, this nutrient-sensing system can become less efficient, which contributes to insulin resistance, weight gain, and inflammation.
6) Stem Cell Exhaustion
Stem cells are the only cells in the body that can become all different types like muscle, blood, brain, and bone cells. Stem cells also work as your body's natural repair team by replacing damaged tissues. But with age, chronic stress, and the loss of hormones like estrogen, these stem cells don't work as well which means slower recovery and regeneration.
"While we can't stop the passage of time, we are not victims of aging. The true power lies in recognizing these time bombs early and taking proactive steps to neutralize them. By shielding ourselves, we can maintain control and build a future of sustained health and resilience."
So how do we shield ourselves from these time bombs? To address this, Dr. Wright focuses on four things: movement, nutrition, hormones, and mindset.
Movement is Medicine
Most books on healthy aging focus primarily on diets or supplements, but Unbreakable puts movement at the forefront. Dr. Wright emphasizes that movement is your ticket to living a long, independent life.
She notes that people who move more than two to four times the minimum recommended amount have a 30% lower risk of death and up to a 40% lower risk of dying from heart disease.
Dr. Wright reminds us that exercise is communication. Each time we move, we remind our body that we still need our muscles, bones, and flexibility.
She breaks down movement into these four essential categories:
Flexibility and mobility
Aerobic activity
Resistance training
Equilibrium and foot speed
Not only does she review the science behind each branch of movement, but she gives multiple exercises and workout plans that anyone can do. She even includes a step-wise guide for people that are brand new to exercise, as she emphasizes that it's never too late to start.
"Strength is not reserved for the young. It's built, brick by brick, through intention -- no matter when you start."
One of my inspirations has been Ernestine Shepard. Born in 1936, Ernestine started working out in her 50s and then went on to do competitive body building for many years afterwards. She still works out and has been public about how you’re never too old to start working out. Check out this video at the link below which interviews her about how she got started.
Nutrition for Longevity and Vitality
Dr. Wright views nutrition as the fuel that powers cellular repair, and it's one of the most effective tools for slowing aging.
She emphasizes that what we eat doesn't just affect our weight or energy for the day. Instead, food tells our DNA and mitochondria how to function, and the wrong foods can lead to body-wide inflammation.
The key points of her nutrition recommendations include:
Drink enough water (she even gives you a formula to calculate exactly how much water you should be drinking)
Eat whole and minimally processed foods
Aim for nine servings of fruits and veggies a day
Increase your daily omega-3 and healthy fat intake
Eat nuts and seeds
Use plenty of herbs and spices
Consume probiotic-rich foods daily
Choose high-fiber whole grains
Plus, Dr. Wright guides you through the steps to build a balanced diet that will help you avoid the time bombs of aging.
The Importance of Hormonal Health
Dr. Wright also highlights the crucial role of hormonal health in maintaining vitality. strength, and cognitive function. As estrogen, progesterone, and testosterone decline with age, they influence everything from bone density and muscle tone to sleep and mood.
She discusses hormone replacement therapy (HRT) not as a quick fix, but as an option that can help women navigate perimenopause and menopause. When properly prescribed and monitored closely, HRT can:
Reduce hot flashes and sleep disruption
Support lean muscle maintenance and bone strength
Improve energy, mood, and cognitive clarity
Protect health and metabolic health
But, like me, Dr. Wright makes sure to emphasize that HRT isn't the sole solution. Instead, it's one piece of the puzzle that's meant to complement an active lifestyle and proper nutrition.
The Mindset Behind Healthy Aging
In order to age well, mindset is everything. Without the right perspective, it's easy to look back at the past and view aging as decline rather than potential. For this reason, Dr. Wright encourages women to reframe aging from something we've been taught to fear to instead a natural part of living.
What matters most is how we're aging, not the mere fact that time is going by.
This mindset shift is difficult, and Dr. Wright shares that it was something she really had to work on herself. Throughout the book, Dr. Wright shares step-by-step what worked for her so that it can work for you too.
You Have the Power to Age Well
Dr. Vonda Wright's Unbreakable isn't about resisting age. Instead, it's about reframing it. She reminds us that our bodies are designed to move, repair, and thrive far longer than we've been led to believe.
Aging well is built on small, intentional choices: to move, to rest, to eat with purpose, and to have the mindset to look forward to the years to come.
So if you've been looking for a book on healthy aging that's inspiring, science-based, and full of actionable steps you can start today, Unbreakable: A Woman's Guide to Aging With Power is a good read.