In this episode, I sit down with Dr. Mike Ormsbee, Director of the Institute of Sports Science and Medicine at Florida State University. Mike is one of the sharpest, most pragmatic researchers in the field — a former hockey player turned leading expert on exercise, nutrition, fat metabolism, sleep, and performance.
We had an absolute blast geeking out for nearly two hours. Mike and I share very similar backgrounds (athletes who got into lifting and science for selfish reasons — getting jacked and lean), and it shows in how practical and grounded this conversation is.
What we covered:
- Mike’s journey from competitive ice hockey and early bodybuilding days to becoming a professor and running one of the top sports nutrition labs in the country
- Resistance training vs. endurance exercise for fat metabolism (what the cellular data actually shows)
- Mechanisms vs. real-world outcomes in fat loss
- Pre-sleep nutrition: Does eating protein (or anything) before bed ruin fat loss, sleep, or recovery?
- Interpreting science, research biases, publication issues, and why “what works for you” still matters
We also had some friendly disagreement on collagen, which I think you’ll really enjoy.
If you want evidence-based, no-BS discussion on training, nutrition timing, supplements, and how to actually apply the science to real life (whether you’re an athlete or just trying to stay healthy and jacked), this one is for you.
Citations
Differences between fat metabolism in lean and obese
Does the time of day matter for food intake?
- Circadian variation of diet-induced thermogenesis – PubMed
- The time of day of food intake influences overall intake in humans
Food intake before bed and circadian rhythm
- Night-time consumption of protein or carbohydrate results … – PubMed
- Influence of night-time protein and carbohydrate intake on appetite …
- The impact of long haul travel on the sleep of elite athletes – PMC – NIH
Protein intake before bed
- Acceleration of Functional Recovery in Professional Soccer Players
- Pre-sleep milk-derived proteins do not impair sleep or recovery in …
- The anabolic response to protein ingestion during recovery from …
Exercise and longevity
- Cardiorespiratory fitness, alcohol, and mortality in men – PubMed
- Physical activity types, variety, and mortality: results … – PubMed – NIH
Collagen supplementation and connective tissue repair
