I wake up at 5am without fail, even at weekends. I’m a morning person; my brain does its best creative and analytical work between 4am and 3pm. I’ve become strict about consistent sleep and wake times because circadian science is clear —regularity anchors everything.
The first hour is mine and mine alone. I brew coffee, keep the house dark and quiet and sit in front of a 10,000-lux light that mimics morning sunlight. At 5am here in Florida it’s still dark, so the light helps set my circadian rhythm and wake my brain properly. I review my schedule, think, read and enjoy the silence. I’m very public in my work, but I recharge like an introvert — that quiet hour is foundational for stress management.
(Vonda Wright)
I’m protein- and fibre-forward from the start. I’m also like one of Tolkien’s hobbits, because I eat two breakfasts. My first is Greek yogurt with blueberries and basil seeds — about 25 grams of protein and 15 grams of fibre in one bowl. Later, I might have avocado on toast and eggs with my daughter. I front-load nutrition in the morning.
I’m currently training for a vertical endurance race, so some mornings I use a treadmill that inclines up to 40 degrees. Otherwise, mornings may take me to my orthopaedic clinic, the operating room, or to work on my media and longevity practice.
I wear a continuous glucose monitor and I’m fascinated by it. I’m not diabetic, but tracking my glucose shows me exactly how stress, sleep, and food affect my body. I know how different carbohydrates affect me and it keeps me accountable. My diet is simple: high-quality protein, vegetables and fibre-rich carbohydrates such as beans and edamame. I avoid simple sugars except for true celebrations. Stable blood sugar supports cognitive clarity and long-term metabolic health.
My supplement routine is tight and intentional. In the morning I take creatine, nicotinamide mononucleotide to support NAD+ production (crucial for energy, DNA repair and cellular health), vitamin D, hydroxyapatite and micronutrients. Women can lose up to 20 per cent of bone density around the menopause, so I’m proactive. At night I take magnesium, omega 3s and progesterone as part of my hormone protocol. I never try to out-supplement poor lifestyle — lifestyle is the foundation.
I train using a framework I call FACE: flexibility, aerobic fitness, carrying load, equilibrium. Flexibility means daily dynamic warm-ups and range of motion. For aerobic fitness, I do three hours a week of low heart rate base training (under 130 bpm) plus two sessions of sprint intervals — 30 seconds all-out, four rounds, full recovery between. With carrying load, it’s lifting heavy weights two to four times per week to build strength and power, adding plyometrics when appropriate. Finally, equilibrium is daily balance work — even standing on one leg while brushing my teeth.
(Vonda Wright)
Stress management starts with self-awareness. I know I’m high-capacity and resilient — decades in surgery will do that — but I also know I need short resets. Ten quiet minutes alone can restore me completely.
We eat dinner at about 6pm, usually a simple plate of high-quality protein, vegetables and a starch. Family time matters. By 9pm I’m ready for bed and it’s lights out by 9.30pm.
Sleep begins in the morning. Consistent wake times, early light exposure, magnesium, progesterone and a bedtime ritual all train my body to sleep well. Our physiology is incredibly trainable if we’re consistent.
Remember that you are worth the daily investment in your health. Longevity is built by design, not by accident. Always keep it simple — the pillars matter more than gadgets — and give yourself grace. Perfection isn’t required; consistency is.
Dr Vonda Wright MD is a practicing Orthopaedic sports surgeon and expert in womens health and longevity. She is the CEO of Precision Longevity and author of the NYT & London Times best selling book, UNBREAKABLE: A Woman’s Guide to Aging with Power.
