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/s12970-017-0177-8

29:37  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!