She feared death at 47, now 58, she defies aging: Orthopaedic surgeon reveals how zero sugar, high protein longevity diet rebuilt her body

For many women, aging is accompanied by fatigue, muscle loss, memory struggles, and a creeping sense of decline. But for Dr. Vonda Wright, a 58-year-old orthopaedic surgeon and longevity expert, aging has been a journey of transformation rather than surrender. After battling severe symptoms in her late 40s—including brain fog and physical pain—she rebuilt her life, creating a blueprint for thriving in midlife and beyond. Now, she credits a strict diet and active lifestyle, including cutting out sugar entirely, for her renewed strength and resilience.

The Turning Point at 47

Wright, once an elite athlete with 19 percent body fat, admits that perimenopause hit her like a freight train. “At 47 I thought I was going to die,” she revealed in an interview with The Times. “My brain was foggy. My body hurt. I was weaker.

It was this wake-up call that sparked her commitment to helping others redefine how they age. Drawing on over two decades of clinical experience and academic research at the University of Pittsburgh, Wright now leads Precision Longevity—a lifestyle program that empowers people to live longer, healthier lives. Her recent book, Unbreakable: A Woman’s Guide to Ageing With Power, offers science-backed strategies to reverse the stereotypes surrounding aging.

Why She Cut Out Sugar Completely

One of Wright’s most radical choices has been to eliminate sugar from her daily diet. “On a day-to-day basis, I don’t eat sugar,” she says in an interview with CNBC Make It. “And here’s why, I can physically feel the difference in my body. I can feel inflamed. I can feel the dullness in my brain when I’m eating sugar.”

Instead, she emphasizes anti-inflammatory foods that support both physical and cognitive health. Her daily meals are rich in protein and healthy fats, including leafy greens like kale and spinach, dairy, eggs, and quality animal protein. She consumes one gram of protein per pound of body weight daily, aiming for 130 grams to support muscle-building.

Though she avoids simple carbs, Wright makes a rare exception for sourdough bread. “I make sourdough every two weeks and then freeze the loaves, which decreases their glycemic index. It’s wholesome and made out of fermented bacteria,” she explains.

The Science Behind Aging, and Fighting It

Wright’s approach is rooted in research that dispels the myth that aging is an unavoidable decline. Her studies, alongside teams researching musculoskeletal aging, focused on how active seniors remain vibrant well into their 70s and 80s. She connects aging to what she calls “time bombs”—DNA damage, chronic inflammation, and mitochondrial dysfunction—all exacerbated by sedentary habits and poor nutrition. Structured exercise and a diet low in processed sugars, refined oils, and unhealthy fats can help reverse these effects, increasing longevity and reducing the risk of diseases like diabetes, stroke, and heart disease.

In her work as a surgeon and researcher, Wright frequently sees women suffering from preventable conditions such as osteoporosis, arthritis, and muscle wasting. “As women right now, we spend the last 20—sometimes 30—years of our lives dying,” she told The Times. “Our body needs a lot of protein to build muscle. Women have been taught our whole lives to be this big,” she added.

Her exercise recommendations are precise. She advocates for strength-building with heavier weights in lower repetitions, explaining that lifting just to look good is misguided. “The goal is strength—to be able to pick up my 40-pound grandson or to put things away without having to ask the neighbor to help me.”

Practical Takeaways for Anyone Looking to Age Well

Wright’s daily regimen includes flexibility training, moderate aerobic exercise, resistance training, and diet adjustments—all underpinned by scientific evidence. She warns against excessive high-intensity workouts in midlife, which may raise cortisol levels and impair metabolic health. Instead, she promotes steady efforts that build muscle, maintain bone health, and support insulin sensitivity.

Her message is clear: aging is not about resignation but about investing in mobility, nutrition, and mental wellness.