Why Act Your Age? With Dr. Naomi Albertson
17 episodes - English - Latest episode: over 3 years ago -Sports medicine specialist Dr. Naomi "Ni" Albertson discusses health and fitness topics with a focus on staying strong and active from our thirties and beyond. Topics include maintaining muscle strength, nutrition, exercise, supplementation, injuries, the latest research, and more. https://www.boneandmuscle.com.
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Episodes
What's new in creatine research
March 24, 2021 20:00 - 22 minutes - 15.8 MBNew research is coming out all the time on the role the popular supplement creatine may play in regards to our bodies and health. Sports medicine doctor Naomi Albertson M.D. discusses three interesting areas of recently published research about creatine and: Exercise recovery. Brain health, including cognitive function, depression and recovery from concussion. Supplementation in children and adolescents. 0:48 A brief introduction to creatine 4:24 Creatine and muscle recovery 11:...
The Simple Math of Weight Loss
January 17, 2021 21:00 - 40 minutes - 27.7 MBDr. 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 Introduction 2:42 Start with determining your weight loss goal. 4:49 Be realistic about your goals and timelines. 5:40 Planning is critical for weig...
Shoulder Pain
November 17, 2020 01:00 - 37 minutes - 25.5 MBComprised 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 ...
Vitamin D from a Medical Perspective
November 16, 2020 20:00 - 33 minutes - 22.9 MBThere 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...
Knee Pain
October 19, 2020 20:00 - 34 minutes - 24 MBDon'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 q...
Strength Training Basics with Trainer Matt Pendola: Part 2, Best Practices
September 24, 2020 19:00 - 31 minutes - 21.4 MBDr. 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. Sta...
Strength Training Basics with Trainer Matt Pendola: Part 3, Nutrition
September 24, 2020 19:00 - 37 minutes - 25.6 MBDr. 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...
Strength Training Basics with Trainer Matt Pendola: Part 1, Finding Your Motivation
September 24, 2020 19:00 - 31 minutes - 21.8 MBDr. 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 Achie...
The Myth that Creatine Harms the Kidneys
July 23, 2020 23:00 - 24 minutes - 16.8 MBSports 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...
Returning to Exercise after Covid-19
April 28, 2020 16:00 - 35 minutes - 24.4 MBWhat 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 yo...
Staying in Shape Amidst Covid-19
March 18, 2020 15:00 - 12 minutes - 8.83 MBWith 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, ae...
Sports Related Concussions
March 10, 2020 21:00 - 37 minutes - 25.9 MBKnowing 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?...
Back Pain
February 05, 2020 05:00 - 26 minutes - 18.4 MBAlmost 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 injurie...
Osteoporosis warning signs your doctor might miss, plus ways to encourage normal bone health
February 03, 2020 21:00 - 22 minutes - 15.5 MBDr. 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 Wh...
Injuries and Recovery
February 03, 2020 20:00 - 28 minutes - 19.5 MBSports 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 overu...
Creatine
January 29, 2020 21:00 - 28 minutes - 19.7 MBThe 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 cre...
Age Related Muscle Loss
January 29, 2020 20:00 - 33 minutes - 22.9 MBIn 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 c...