#249 Pre-Bed Nutrition and The Best Habits for Body Composition with Dr. Michael Ormsbee

Welcome back to another insightful episode of the Nutrition and Life podcast! Today’s show features renowned scientist, researcher, and Director of Sports Science and Medicine at FSU, Dr. Michael Ormsbee. In this deep-dive conversation, Dr. Ormsbee unpacks common misconceptions around body composition changes, sustainable habits, and the science behind pre-sleep nutrition. If you’ve ever wondered about the truth of eating before bed, how protein timing affects fat loss and muscle gain, or how to form real, lasting changes, this episode is for you!

Get ready for expert-backed clarity on everything from metabolism, fat storage, pre-sleep protein, plant-based versus animal-based protein, and recovery. Lisa and Dr. Ormsbee also discuss practical strategies for making lasting health changes and bust through the noise of nutrition misinformation in today’s fast-paced world.

Episode Highlights & Timestamps:

• [00:00] – Introduction & What Listeners Will Gain From This Episode
• [02:15] – Dr. Ormsbee’s Background & Passion for Sports Science/Nutrition
• [05:32] – Researching Pre-Sleep Nutrition: Myths, Questions, and Findings
• [08:37] – What Happens to Metabolism and Fat When You Eat Protein Before Bed?
• [15:17] – Caloric Surplus vs. Deficit & Long-Term Protein Intake Data
• [17:43] – Does Eating at Night Impact Sleep? Latest Research Insights
• [19:32] – Whey vs. Casein for Pre-Sleep; Tried-and-True & New Proteins
• [22:33] – Advancements: Sleep, Recovery, Plant-Based Protein, and Future Research
• [29:04] – Real Foods vs. Protein Shakes: What About Cottage Cheese?
• [31:03] – Small Habits, Coaching, and Dr. Ormsbee’s Online Course Details
• [33:40] – What To Do When You’re Not Seeing Results: Real-Life Tips
• [35:59] – Consistency, Routine, and Being Your Own “Experiment”
• [40:06] – Coaching, Mentorship, and Where to Find Dr. Ormsbee’s Work
• [40:31] – Outro and Final Thoughts

Connect with Dr. Michael Ormsbee:

• Instagram: @mikeormsbee https://www.instagram.com/mikeormsbee/
• Twitter/X: @mikeormsbee
• FSU Institute of Sports Sciences and Medicine: ttps://annescollege.fsu.edu/faculty-staff/dr-michael-ormsbee
• Online Course: https://www.thegreatcoursesplus.com/michael-ormsbee

Listen to the Podcast: Catch this episode on Apple Podcasts, Spotify, Google Podcasts, or your favorite podcast platform.

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