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Why Act Your Age? With Dr. Naomi Albertson
40 minutes | Jan 17, 2021
The Simple Math of Weight Loss
Dr. Naomi Albertson details the key things to think about when starting a successful weight loss program, from determining your goals to planning. Special attention is paid to the mathematics of dieting, with an explanation of how to determine your caloric needs and how to create a measurable calorie deficit for steady weight loss.0:54 Introduction2:42 Start with determining your weight loss goal.4:49 Be realistic about your goals and timelines.5:40 Planning is critical for weight loss success.6:41 Why you should start with exercise.13:01 Identify and eliminate obstacles. 14:31 Expect you're going to blow it once in a while!16:05 Weight loss is just math. Start with determining your Basal Metabolic Rate (BMR).18:29 Create a deficit of 3,500 calories to lose one pound.19:30 Start a food diary to determine how many calories you are consuming each day.20:40 Your BMR changes with age.26:17 Good weight loss targets for success.28:40 Slow and gradual weight loss is healthiest and most sustainable. 29:54 Plan your food.32:22 Low calorie diets.34:09 The Keto Diet.
37 minutes | Nov 17, 2020
Comprised of several joints, the shoulder is complex and a common source of pain, especially as we get older. Dr. Albertson helps you understand the anatomy of the shoulder, the difference between acute and chronic shoulder injuries, when to seek medical attention, and how shoulder pain and injuries are managed and treated. Learn what you need to know to stay active.0:49 Introduction to shoulder pain.1:43 The complex anatomy of the shoulder. Bones, joints, ligaments, tendons and muscles, the rotator cuff, and bursa. https://upload.wikimedia.org/wikipedia/commons/f/fc/Shoulder_joint.svg12:12 Why aging muscles can lead to rotator cuff and other shoulder injuries. Maintaining strength is important for maintaining function as we age.14:11 Common causes of acute shoulder pain from injury.16:05 Shoulder dislocations.16:46 Dislocations in people over 45-50 years old should be seen by an orthopedist to make sure there isn't also rotator cuff injury. 19:54 Tendon and ligament tears at the bone need to be evaluated for surgical repair.21:57 When to seek medical help for acute shoulder injuries. 23:09 Common chronic shoulder injuries and pain. Arthritis, tendonitis, bone spurs, bursitis.27:23 Diagnostic tools your doctor may use for shoulder injuries.29:16 Treating shoulder injuries with RICE. 30:50 Use acetaminophen in the first 24 hours after an injury for pain, then NSAIDS sparingly.33:55 Injections can help quiet down inflammation and pain. 34:38 Physical therapy helps to gain strength, flexibility, and functionality in the shoulder.34:59 Surgery is sometimes needed in shoulder injuries, but most injuries are treatable with more conservative measures.36:01 Keeping the muscles around the shoulders strong as we age is critical.
33 minutes | Nov 16, 2020
Vitamin D from a Medical Perspective
There are lots of claims about what vitamin D does for our health, especially in the age of Covid-19. Dr. Naomi Albertson explains what vitamin D is, how we create it in our bodies and get it in our diet, and what we know for sure in regards to how it functions in the body.0:52 Introduction. 2:44 Vitamin D is fat soluble, so you should take it with a little fat for absorption.3:34 The two forms of vitamin D: D2 and D3.3:51 Your skin starts the process of activating vitamin D. Sunshine is important, but temperature is important too!5:44 Kidney or liver problems can affect your ability to create vitamin D.6:11 All of our cells have receptors for vitamin D. 7:05 Blood tests for vitamin D.9:18 Casual exposure to the sun (arms and face) isn't enough to achieve your daily recommended vitamin D intake. 10:10 Find your recommended daily intake of vitamin D: https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/#h210:59 The ability to create Vitamin D is reduced in elderly individuals.11:19 Food sources of vitamin D.12:03 Certain medical conditions can negatively impact the ability to absorb vitamin D through diet. 12:32 Acid helps us absorb vitamin D, so acid blocking medications can negatively impact how much we get in our diets.13:05 Many Americans are deficient in vitamin D.15:14 Your skin type affects how much vitamin D you absorb.15:53 What we know for sure vitamin D does. Calcium absorption and calcium regulation.18:58 Muscle function. 19:42 The risk of falls in the elderly.20:05 Cancer risk.20:30 Respiratory illness.22:05 Covid-19 mortality.23:19 Cardiovascular health.24:11 Pregnancy and birth outcomes.25:19 The range of normal vitamin D levels. 25:44 Do low vitamin D levels matter?27:51 You can take too much vitamin D.29:02 Symptoms of too much vitamin D or extremely low vitamin D.31:30 Vitamin D supplementation.
35 minutes | Oct 19, 2020
Don't let knee pain slow you down. Understand the anatomy of the knee, the difference between acute and chronic knee pain, when to seek medical attention, and how knee pain and injuries are managed and treated. Dr. Albertson highlights what you need to know to stay active and keep moving.0:50 Introduction to knee pain.2:59 Quick overview of knee anatomy. 8:25 Acute injuries overview.10:29 Chronic injuries overview.11:51 An X-ray is a good and relatively inexpensive way to quickly get an idea of what may be causing pain.14:13 What to do if you suffer an acute injury, and when you should see your doctor.20:32 Acetaminophen vs ibuprofen after an acute injury.22:52 When to get evaluated for chronic knee pain. What are some of the causes of chronic knee pain. 25:04 Common treatments. RICE, steroid injections, physical therapy, braces, etc. 28:08 When surgery is the answer. Some ligament and tendon tears require surgery to get back to proper function.30:18 What's the difference between a sprain and a strain?31:05 Surgery is the last resort for knee pain, and most knee injuries don't require surgery.
37 minutes | Sep 24, 2020
Strength Training Basics with Trainer Matt Pendola: Part 3, Nutrition
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!
31 minutes | Sep 24, 2020
Strength Training Basics with Trainer Matt Pendola: Part 2, Best Practices
Dr. Albertson is a guest on strength training coach Matt Pendola's popular podcast (pendolatraining.com) in the second 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 some current best practices for workouts. Highlights:0:57 Introduction to the three part series.3:47 Warm up protocols. Start by getting your body temperature up.6:05 Research shows static stretching to begin a workout leads to more injuries. 6:40 Ideas for warming up, resources for finding warm up protocols, and how long to warm up.9:54 Start with aerobic sets. 10:43 High intensity training for coordination and performance. 12:01 Proper form is important. Don't overload dysfunction, causing pain and injury.13:25 Time under tension... Focus on clean reps, not quantity. It's about value vs. volume. Once your form starts to go, stop! 17:04 Outline of a 30 minute workout.20:58 Training differences of men vs. women. 24:29 Finding a good trainer. Start with a proper evaluation and make sure he/she develops a plan for you.28:54 Cool down techniques at the end of a workout.
32 minutes | Sep 24, 2020
Strength Training Basics with Trainer Matt Pendola: Part 1, Finding Your Motivation
Dr. Albertson is a guest on strength training coach Matt Pendola's popular podcast (pendolatraining.com) in the first 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 and Matt discuss the importance that finding your motivation plays in achieving your health and fitness goals. Highlights:0:58 Introduction to the three part series.3:49 Achieving your training goals can be overwhelming, but clearly defining your goals and breaking them down into smaller tasks can help you succeed.7:46 It's easy to lose motivation if you don't clearly define your "why?" Getting specific about why you are pursuing your training goals can help you achieve them.10:10 Make sure you are establishing the right steps to reach your goals, and that you are ready to put in the time to succeed. These steps become clearer once you have defined what you want to achieve and why.14:59 Your "why" can change, and that's ok! 17:48 Think through your "why" and goals at the start of training. 28:15 Keep yourself accountable to your plan.
24 minutes | Jul 23, 2020
The Myth that Creatine Harms the Kidneys
Sports medicine doctor Naomi Albertson breaks down the pervasive myth that creatine harms the kidneys, explaining that research shows it isn't true, how the myth started, and why it still persists today even among many health care professionals. Highlights:1:42 How did the myth that creatine harms the kidneys get started?5:31 Creatine doesn't cause dehydration either.6:29 How kidney function tests add to the confusion.13:01 Those more muscular and/or supplementing with creatine may appear via tests to have a kidney problem when none actually exists. Creatine can sometimes be incorrectly blamed as causing the perceived problem.18:44 Additional tests can clarify if a kidney problem truly exists.20:39 Research has consistently supported the safety of creatine in regards to the kidneys.
36 minutes | Apr 28, 2020
Returning to Exercise after Covid-19
What happens to your body after taking time off from the gym or your regular exercise routine? How long does it take to get back to your previous level of fitness after a break from exercise, and how should you ramp back up? Dr. Naomi Albertson explains what to expect when you get back to your routine, with a discussion of how our bodies adapt to exercise, and what happens when that exercise is removed or decreased.Highlights:3:01 How much you loose with inactivity depends on where you started.4:00 Less activity can lead to increase in fat stores.6:36 Eat appropriately for your level of exercise to build muscle and/or reduce fat storage.7:11 Nervous system changes from exercise (or lack thereof). 11:02 What happens with time off from aerobic exercise.15:24 What happens with time off from anaerobic exercise.18:18 How long does it take to get back to your previous level of fitness?18:58 Age impacts how quickly you can get back into shape.19:59 Take the appropriate time to ramp up to your previous level of activity again.22:49 Getting back to exercise (or starting a routine) can help improve your mental outlook.26:08 When getting back to exercise or starting a new routine, consistency and making exercise a habit is important.27:47 Creatine can help with reducing muscle loss, muscle recovery, and boosting workouts.33:12 Thoughts for returning to the gym as safely as possible during the pandemic.
13 minutes | Mar 18, 2020
Staying in Shape Amidst Covid-19
With gyms closed and much of everyday life disrupted, Dr. Naomi Albertson shares thoughts on how you can keep strong at home.Highlights:1:41 Stay in touch and stay social.2:40 Nutrition is still important!3:40 Find a way to set aside a little time each day for staying active.4:08 Search online for exercise apps/programs, and get creative with equipment if you have to.7:50 Look at community exercise platforms for motivation.9:10 Get outdoors if you can.10:54 Luckily, aerobic strength and capacity doesn't just go away overnight. Look for substitutes to maintain aerobic fitness.
38 minutes | Mar 10, 2020
Sports Related Concussions
Knowing about concussions is important for active adults and anyone who has a child participating in sports. Dr. Naomi Albertson explains what exactly concussions are, the changing landscape in youth sports, and what to do if you or someone you know suffers a concussion. The risks associated with concussions and ways you can minimize risk and the impact of concussions is also discussed, as well as common myths about treatment and equipment.Highlights:1:26 What exactly is a concussion?2:41 What happens to the brain when you suffer a concussion?6:45 Children, sports, and concussions: a changing landscape to minimize risk.11:35 How do you know if someone has suffered a concussion?16:45 What to do when a concussion happens.18:40 When to go to the doctor or ER.20:51 Treatment myths. You can go to sleep!22:20 How long until symptoms resolve?22:56 Risks, Part I: Second Impact Syndrome.26:13 Risks, Part II: Chronic Traumatic Encephalopathy (CTE)28:12 Ways to minimize the likelihood and severity of concussions.30:46 Common treatments.32:21 Returning to work/school: the importance of rest and support after a concussion.35:56 Post concussion syndrome: seek help when symptoms persist.
27 minutes | Feb 5, 2020
Almost everybody suffers from back pain at one time or another. It can be minor or severe, and can come on suddenly or over time. Dr. Naomi "Ni" Albertson explains the anatomy of the spine, common causes of back pain and back injuries, diagnosis and common treatments, and the key things you can do to help prevent back pain. Highlights:1:38 Spinal anatomy 101. There's a lot going on back there that can cause pain! 5:30 Your spine is a series of connected moving joints, and injuries on one end can cause symptoms in other areas.7:21 Common sources of age-related back pain: arthritis, abnormal bone growth, nerve impingement. 9:00 Acute spinal injuries like disc injuries are common from lifting, bending, twisting and pulling.9:37 Spinal curvature can sometimes cause pain.10:27 If you have a history of cancer, be extra vigilant about back pain. 10:54 Vascular disease, gall bladder disease, and pancreatic disease can all present with back pain.11:41 Common back muscle strains feel better with heat, and should generally quiet down within a few days to weeks. Back sprains (ligament injuries) take longer to heal, usually within three to six weeks, but sometimes longer. 13:32 When to see a doctor for ongoing back pain.14:05 What causes back spasms?16:05 How are more severe back injuries diagnosed?18:07 Treatments for common causes of back pain.21:59 Things you can do to help prevent back pain and injuries: exercise, nutrition, body weight.
22 minutes | Feb 3, 2020
Osteoporosis warning signs your doctor might miss, plus ways to encourage normal bone health
Dr. Naomi Albertson explains osteoporosis, with risk factors and warning signs both men and women should know about concerning this very common, treatable, but sometimes difficult to diagnose and often missed condition. Learn why you need to discuss your bone health with your doctor if you've ever fallen and broken a bone. A discussion of ways to promote bone health is also included.Highlights:1:41 Osteoporosis statistics—a common condition that affects men as well as women.3:05 What is osteoporosis?3:45 Causes and risk factors for osteoporosis.5:42 What is osteopenia?6:35 The warning sign that is surprisingly often overlooked.9:33 Fractures severely impact lives.11:26 Why osteoporosis is often missed by doctors.13:00 If you've broken a bone by falling, you should definitely discuss your bone health with your doctor.13:27 Treatments include supplementation, exercise programs, and medication.15:20 Proper diet is essential for normal bone health. But if you don't get the vitamins and minerals you need through your diet, consider supplementation.17:12 Common medications interfere with the body's ability to absorb calcium.18:09 Exercise, muscle strength, and bone health.
28 minutes | Feb 3, 2020
Injuries and Recovery
Sports medicine doctor Naomi Albertson explains important things to know about injuries, from overuse injuries to more serious injuries. Learn the role of recovery between activity for preventing overuse injury, what to expect if you've suffered this type of injury or a more traumatic injury, and tips for recovering from injury and returning to activity as quickly and safely as possible. Highlights:1:49 What does injury look like? Traumatic vs overuse injuries.3:30 Causes of overuse injury, how to treat them, and typical recovery times.6:36 The importance of recovery after exercise to prevent overuse injuries: rest, nutrition, hydration, and sleep.9:58 Understanding normal soreness from activity vs. pain and injury.13:13 What to do and expect if you suffer a more serious injury.15:52 Returning to activity after injury, and how to assess your risk of re-injury.18:32 Tips for speeding up injury recovery.22:31 Additional things those in middle age and older need to think about regarding injury.25:16 The role of muscle strength in protecting joints.
29 minutes | Jan 29, 2020
The popular supplement creatine has been used by athletes for years to safely and effectively improve muscle strength. Now many medical professionals are also viewing creatine as a supplement that can benefit the larger public, helping people keep muscles stronger with age to provide a range of health benefits. Dr. Naomi Albertson explains how creatine works, some of the myths and facts about creatine, and provides tips of things to think about if you are considering supplementing with creatine.Highlights:1:49 What exactly is creatine?3:48 How do we naturally get creatine to our muscles?4:59 Why supplement with creatine?7:00 Research shows creatine and exercise can help slow muscle loss, even well into our senior years.7:47 How much creatine is recommended?11:55 Effectiveness and Safety.15:59 Creatine is not a steroid.17:39 Creatine doesn't cause muscle bulking.19:12 When and how to take creatine: Pre-workout or post-workout? With or without food? 21:59 Tips when taking creatine.24:27 How long to see results?26:40 Most people (but not everyone) responds to creatine.
33 minutes | Jan 29, 2020
Age Related Muscle Loss
In this inaugural episode of the podcast, sports medicine specialist Dr. Naomi Albertson explains things everyone should know about normal age-related muscle loss, with tips to help you stay strong and active from your 30s and beyond.Highlights:4:40 Age-related muscle loss starts in our 30s and impacts all of us as we age.8:40 Muscle loss is not uniform, but varies by sex and muscle group.9:49 Muscle loss is especially dangerous in our senior years.15:20 How aging physically changes our muscles.19:57 Tip #1: Protein intake is massively important to building and repairing muscles, but most people don't get enough.21:43 Not all protein is equal. Why vegetarians especially need to pay attention to protein intake.22:39 Protein needs increase as we get older.26:20 Tip #2: Exercise is essential to keeping muscles strong. Programs should be tailored for each individual. Why professionals such as personal trainers are important. 28:41 Tip #3: The sports supplement creatine can help keep muscles strong with age.
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