Unbreakable : Go Strong. Live Long. Age With Power.

基本信息

by Vonda Wright (Author)

Format:Hardback 384 pages

Publisher:Random House Inc

Imprint:Rodale Pr

ISBN:9780593736586

Published:4 Nov 2025

Weight:567g

Dimensions:235 x 156 (mm)

页面参数仅供参考，具体以实物为准

书籍简介

这本前沿的营养、训练和生活方式指南将帮助您拥有更强壮的肌肉和骨骼、更强的活动能力、终身独立的生活，以及以全新的心态应对衰老带来的挑战。它将帮助您优化身体，延长更年期及以后的寿命。

超过70%的女性在进入围绝经期和更年期时会出现肌肉骨骼症状，例如关节疼痛、肌肉萎缩和骨密度降低。这些症状被冯达·赖特博士称为“更年期肌肉骨骼综合征”，通常会导致女性在晚年出现骨折、活动能力逐渐受限以及独立性下降。

事实上，正如赖特博士在《坚不可摧》一书中所解释的那样，由于我们往往忽视骨骼肌的健康——骨骼肌是驱动我们健康寿命的引擎——我们的肌肉和骨骼可能会因自身重量而变得虚弱和断裂，导致我们瘫倒在地。《坚不可摧》概述了如何保护自己免受这种常见命运的困扰。

赖特博士凭借数十年骨科外科医生的经验，帮助不同体能水平的女性修复骨骼、恢复体力。

她从四个关键方面，提出了应对衰老“定时炸弹”的清晰行动步骤：

• 营养：吃什么可以消除炎症、重建肠道菌群、促进强健骨骼和肌肉生长。
• 运动：精准地结合有氧运动和阻力训练，促进组织再生和改善代谢功能。
• 生活方式：如何在日常生活中管理慢性压力、获得更多恢复性睡眠并降低全身炎症。
• 补充剂：服用什么可以靶向清除“僵尸细胞”并改善细胞功能。

《坚不可摧》是一份宝贵的路线图，可帮助您延长健康寿命，其中包括一项独特的测验来评估您目前的肌肉骨骼健康状况（您的“坚不可摧分数”），有关基线血液和活动能力测试的信息可帮助您了解当前的健康状况，二十种简单的抗炎食谱，以及一项总体锻炼计划可帮助您安排每周的锻炼计划。

Stronger muscles and bones, increased mobility, lifelong independence, and a new mentality for aging with power this cutting-edge guide to nutrition, training, and lifestyle will optimize a woman's body for longevity, through menopause and beyond.

More than 70% of women experience musculoskeletal symptoms like joint pain, muscle loss, and reduced bone density as they enter perimenopause and menopause. These symptoms what Dr. Vonda Wright refers to as the "musculoskeletal syndrome of menopause" can often set women up for broken bones, increasingly limited mobility, and reduced independence later in life.

Indeed, as Dr. Wright explains in Unbreakable, because we tend to ignore the fitness of our skeletal muscle the engine that drives our healthspan our muscles and bones can get weak and crack under our own weight, sending us to the ground. Unbreakable outlines the path to protecting ourselves against this too-common fate.

Drawing on her decades of experience as an orthopedic surgeon helping women at all fitness levels to repair their bones and regain strength, Dr.

Wright gives clear action steps to counteract the "timebombs" of aging in four critical categories:

Nutrition: What to eat to extinguish inflammation, repopulate the gut biome, and support strong bones and muscle growth.

Exercise: Pinpointing the right combination of cardio and resistance training for you to aid in tissue regeneration and improve metabolic function.

Lifestyle: How to manage chronic stress, get more restorative sleep, and turn down system inflammation in daily life.

Supplements: What to take to target the elimination of ?zombie cells? and improve cell function.

Including a unique quiz to assess your present musculoskeletal fitness (your "Unbreakable Score"), information about baseline blood and mobility tests that will help you understand your current health state, twenty easy, anti-inflammatory recipes, and a master exercise plan to help you pace your weekly workouts, Unbreakable is an invaluable roadmap for adding more healthy life to your years.

作者简介

Vonda Wright 博士是一位获得双重认证的骨科医师，也是国际公认的人体机能、长寿和女性健康领域的权威。她是大师级运动员表现与研究计划 (PRIMA) 的创始董事，曾担任匹兹堡大学、佐治亚州立大学、匹兹堡和亚特兰大芭蕾舞团、世界橄榄球联盟以及美国职业高尔夫球协会 (PGA) 的运动员医生。作为一位备受追捧的媒体专家，她曾多次出现在《CEO日记》、Jay Shetty 和 Mel Robbins 的播客节目以及《今日秀》和《奥兹医生秀》中，并登上《纽约时报》、《今日美国》和《观察家报》等出版物。她著有五本书，包括《40岁后的健身》和《茁壮成长指南》。她与已退役的两届斯坦利杯冠军丈夫住在佛罗里达州奥兰多附近。

Dr. Vonda Wright is a double-board certified orthopedic surgeon and internationally recognized authority on human performance, longevity, and women's health. The founding director of the Performance and Research Initiative for Masters Athletes (PRIMA), she has served as a physician for athletes at the University of Pittsburgh, Georgia State, the Pittsburgh and Atlanta Ballet, World Rugby, and the PGA. A highly sought after media expert, she has been featured on the Diary of a CEO, Jay Shetty, and Mel Robbins podcasts as well as the Today show, the Dr. Oz show, and in top publications including The New York Times, USA Today, and the Observer. She has authored five books, including Fitness After 40 and Guide to THRIVE. She lives with her husband, a retired two-time Stanley Cup champion, near Orlando, Florida.