Doctor Reveals Daily Diet for Longevity, Warns of Sugar’s Impact on Brain Function

For more than two decades, Dr. Vonda Wright, 58, has dedicated her career to studying aging and longevity, and she says her own eating habits are key to maintaining a healthy, active life. The former academic surgeon at the University of Pittsburgh, who researched musculoskeletal aging and worked with athletes at the National Senior Games, now practices as a clinician and runs Precision Longevity, a program focused on extending healthy lifespans.

“The mantra that I laid down in the early 2000s when I [wondered], ‘What is going to be the guiding light of my career?’ is ‘I’m going to change the way we age in this country,’” Wright said. She recently published "Unbreakable," a book offering healthy aging tips for women.

Protein-rich food | Source: Pexels

Wright follows a strict, protein-rich diet: “Every single day, I focus on clean, whole-food nutrition with one gram of protein per pound,” she explained. “I focus on getting 130 grams of protein a day so that I can build the muscle that I need.” Her daily meals prioritize green leafy vegetables such as spinach and kale, dairy, eggs, and animal meat.

“I eat a lot of kale, even at breakfast. I have a salad for breakfast,” she said. She avoids simple carbohydrates like white bread, which can spike blood sugar, and eliminates sugar from her routine. “On a day-to-day basis, I don’t eat sugar. And here’s why, I can physically feel the difference in my body. I can feel inflamed,” Wright said. “I can feel the dullness in my brain when I’m eating sugar.”

Her only exception is homemade sourdough bread: “I make sourdough every two weeks and then we freeze the loaves, which decreases their glycemic index. It’s wholesome and made out of fermented bacteria.” Wright describes these dietary choices as straightforward ways to maintain good health and age well.