As a fitness professional, I really enjoyed reading this book. Great information about training post menopause. A ton of content about the benefits of ballistic exercises and lifting heavy weights: they improve bone density and muscle retention. As an orthopedic surgeon, Dr. Wright provides the essential information people need to age gracefully. She covers not only the nutritional and dietary factors but also the supplemental and procedural aspects of menopause and hormonal replacement therapy for women.

There aren’t a lot of liturature around this topic as it should exist. 50 percent of population will deal with these issues at some point in their lives. Yet, there aren’t much popular scientific work done on it. On the other hand, majority of the works written about women-spesific issues in physical training is done with an endurance sport lens rather than strength training. This is a great work for both fitness professionals and athletes who need to learn more about recent research on the topic. In Unbreakable, Dr. Vonda Wright defines inflammaging as chronic, low-grade inflammation that occurs when the body fails to turn off its inflammatory processes as it ages. She highlights this as a major “time bomb” driving chronic conditions like heart disease, diabetes, sarcopenia (muscle loss), and reduced bone density.

She is prescribing a four-component exercise framework known by the acronym FACE. This movement strategy helps combat inflammation and maintain strength:

F – Flexibility & Joint Range of Motion:

Muscles, ligaments, and tendons naturally shorten over time, which causes stiff joints and hunched posture.

A – Aerobic Activity (80/20 Rule):

Dr. Wright models her cardio after professional athletes, using an 80/20 approach.

• Suggested exercises: Spend 80% of your time in low-intensity, metabolically efficient exercise (like brisk walking or steady-state cycling) and the remaining 20% pushing into sprint intervals or high-intensity bursts (SIT). 

C – Carry a Load (Resistance & Strength Training):

Lifting heavy weights is vital to offset muscle loss and build bone density.

• Suggested exercises: Progressive compound lifts such as squats, deadlifts, and bench presses. Bodyweight exercises like push-ups are also highly recommended.

E – Equilibrium & Foot Speed:

Balance and agility training are critical to prevent falls, which can be devastating to long-term mobility.

• Suggested exercises: Daily balance drills, agility footwork, and functional movements like chair squats