EP 1317
1317. The 10-Second At-Home Walk Test for Longevity
In this episode of The Human Upgrade, Host Dave Asprey talks with double board-certified orthopedic surgeon and longevity expert Dr. Vonda Wright to reveal how walking speed, muscle function, and hormone optimization can predict—and reverse—aging. With decades of experience in elite sports medicine and functional medicine, Dr. Wright explains how pelvic floor strength, glute activation, and joint mobility impact your mitochondria, metabolism, and brain performance. You’ll learn how to measure your biological age at home, turn dormant muscles back on, and use movement as medicine to extend your healthspan. The episode dives into hormone therapy, strength vs. power training, neuroplasticity, and why perimenopause is a metabolic inflection point. Whether you’re focused on sleep optimization, cold therapy, nootropics, or smarter not harder fitness, this conversation gives you the science-backed tools to build strength, reclaim energy, and stay unbreakable into your 90s.
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In this Episode of The Human Upgrade™...
Walking speed predicts your risk of death better than cholesterol—and this episode reveals why. You’ll learn how to test your biological age at home in just 10 seconds, and how to use that information to upgrade your human performance, extend your longevity, and tailor your biohacking strategy for maximum results. Discover the overlooked role of pelvic floor strength, glute activation, and neuromuscular training in brain optimization, metabolism, and injury prevention.
Host Dave Asprey speaks with Dr. Vonda Wright, a double board-certified orthopedic surgeon, hormone optimization expert, and elite sports medicine pioneer who’s worked with Olympic athletes, military special forces, and high-performing women through every phase of life. With decades of experience in functional medicine, movement science, and hormone therapy, Dr. Wright shares the essential strategies to prevent frailty, rebuild strength, and thrive through perimenopause and beyond.
You’ll learn:
- How walking speed reveals aging and longevity better than traditional blood tests
- The biomechanics behind muscle “shutdown” and how to turn muscles back on
- The truth about C-sections, pelvic floor rehab, and functional motion assessments
- Which supplements, nootropics, and hormone therapies restore metabolism and vitality
- Why perimenopause is a turning point for brain, bone, and cardiovascular health
- Testing tools and training methods to upgrade strength, prevent falls, and age powerfully
Whether you want to feel stronger, think sharper, or stay youthful into your 90s, this is your roadmap for smarter not harder biohacking with real-world impact.
Dave Asprey is a four-time New York Times bestselling author, founder of Bulletproof Coffee, and the father of biohacking. With over 1,000 interviews and 1 million monthly listeners,?The Human Upgrade?is the top podcast for people who want to take control of their biology, extend their longevity, and optimize every system in the body and mind. Each episode features cutting-edge insights in health, performance, neuroscience, supplements, nutrition, hacking, emotional intelligence, and conscious living.
Episodes are released every Tuesday, Thursday, and Friday (audio-only) where Dave asks the questions no one else dares, and brings you real tools to become more resilient, aware, and high performing.
Keywords: 10-second walk test longevity, pelvic floor dysfunction and aging, glute activation for brain health, perimenopause hormone replacement therapy, VO2 max biohacking, estrogen for bone density, neuromuscular reactivation exercises, functional movement assessment AI, post-C-section core recovery, velocity training for longevity, strength vs muscle mass aging, menopause testosterone therapy, mitochondrial health for women, sleep optimization progesterone, cold therapy for muscle recovery, fascia training for anti-aging, diastasis recti long-term effects, smart exercise hacks for aging, hormone optimization for libido and brain, smarter not harder fitness protocols
Thank you to our sponsors!
- Our Place | Head to https://fromourplace.com/ and use the code DAVE for 10% off your order.
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“You won’t master midlife unless you master your hormones.”
Vonda Wright
0:00 — Trailer
A rapid-fire preview of why women’s muscle health, hormones, and walking speed are critical predictors of longevity.
1:23 — Intro
Host Dave Asprey welcomes orthopedic surgeon Dr. Vonda Wright to unpack the hidden science of female aging and performance.
2:55 — Muscle Atrophy and Reactivation
Learn how sitting, pain, and pregnancy shut down key muscle groups—and how to switch them back on.
6:10 — Pelvic Floor Health and Rehab
Dr. Wright breaks down why pelvic floor awareness is essential for women’s performance, injury prevention, and vitality.
8:47 — Joint Mobility and Movement
Discover how joint mobility impacts brain health, metabolism, and aging, especially in the hips, spine, and ankles.
10:02 — Science of Muscle Function
Explore how different muscle fibers, gait patterns, and strength loss affect long-term mobility and brain optimization.
18:23 — Perimenopause and Menolescence
This phase of hormonal change begins long before menopause—and ignoring it costs women decades of resilience and energy.
27:58 — Four Essential Female Hormones
Understand the key roles of estrogen, progesterone, testosterone, and DHEA—and how functional medicine approaches balance.
42:50 — VO2 Max and Longevity
VO2 max isn’t just for athletes—it’s one of the strongest predictors of how long and well you’ll live.
49:24 — Velocity Training and Bone Health
Dr. Wright explains how fast, explosive movements can reverse osteoporosis and support stronger aging.
62:30 — Turning Menopause into Power
Reframe menopause as a second adolescence and a chance to fully own your biology, performance, and longevity.
65:58 — Closing Thoughts and Book Rec
Final insights from Dr. Wright plus a must-read book for anyone wanting to take control of aging.
Resources:
- Vonda’s Website: https://www.drvondawright.com/
- Vonda’s Instagram: https://www.instagram.com/drvondawright/?hl=en
- Danger Coffee: https://dangercoffee.com/DAVE15
- Dave Asprey’s BEYOND Conference: https://beyondconference.com
- Dave Asprey’s New Book – Heavily Meditated: https://daveasprey.com/heavily-meditated
- Upgrade Collective: https://www.ourupgradecollective.com
- Upgrade Labs: https://upgradelabs.com
- 40 Years of Zen: https://40yearsofzen.com
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