Dr. Michael Ormsbee: Food Timing, Nutrition & Supplements for Fat Loss, Muscle Growth & Recovery

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Summary

My guest is Dr. Michael Ormsbee, Ph.D., a professor of nutrition and integrative physiology and the director of the Institute of Sports Sciences and Medicine at Florida State University. We explore how pre-sleep nutrition affects fat metabolism, muscle growth, performance, and recovery, while helping individuals meet their daily protein goals without causing weight gain. We discuss what to eat at night, including different protein sources—whey, casein, and plant-based proteins—or carbohydrates, and explain whether whole foods or supplements are more beneficial.

Additionally, we highlight the importance of resistance training and sufficient protein intake for long-term weight loss success and how collagen supplementation may reduce joint pain. We also examine the potential benefits of lesser-known supplements, including betaine, theacrine, and butyrate postbiotics. Whether you’re an athlete or simply looking to improve your health, listeners will learn how to optimize nutrition for enhanced performance, recovery, and weight management.

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People Mentioned

  • Robert Hickner: professor of nutrition & integrative physiology, Florida State University
  • Luc van Loon: professor of physiology of exercise and nutrition, Maastricht University
  • Jeong-Su Kim: professor of health & human sciences, Florida State University
  • Eddie Jo: professor of exercise physiology & sports medicine, Cal Poly Pomona
  • Paul Arciero: professor of health & human physiological sciences, Skidmore College
  • Stuart Phillips: professor of kinesiology, McMaster University
  • Keith Baar: professor of physiology, UC Davis
  • Ravinder Nagpal: professor of nutrition & integrative physiology, Florida State University

Dr. Michael Ormsbee