Miscellaneous
Dr. Albertson is a guest on strength training coach Matt Pendola's popular podcast (pendolatraining.com) in the final of a three part series focused on things people over age 40 should think about when it comes to starting a strength training program or improving their training. In this episode, Dr. Albertson, Matt, and massage therapist Erin Pendola discuss supplements and nutrition. 0:56 Introduction to the series.3:47 Dr. Albertson explains why she developed her supplement Dr. Ni's OC2, with an eye on age-related muscle loss. 11:20 Make sure you are getting enough protein to build muscle.13:39 Protein is personal.14:31 Energy in vs. energy out. Small adjustments are best with diet. Beware of fad diets and extreme dietary restrictions.16:24 Safe and sustainable ways to create a caloric deficit to lose weight. Real weight loss takes time.20:49 Educate yourself about what you include and exclude from your diet, and why.21:52 Proper nutrition and strength training are essential to maintain muscle strength and staying active with age. 22:51 Nutrition and muscle mass are essential for strong bones as we age, especially for women. 27:46 Nutritional needs for strength training and active lifestyles. Some good recommendations: * Nutrition for athletics: https://www.eatrightpro.org/-/media/eatrightpro-files/practice/position-and-practice-papers/position-papers/nutritionathleticperf.pdf * Supplements: https://www.amssm.org/News-Release-Article.php?NewsID=54* Protein: https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-829:37 Things to look out for with supplements. Look for reputable sources and research-based ingredients.33:16 There is no magic pill to get stronger, lose weight, or achieve whatever your health goals are. You have to educate yourself and do the work!