Change Your Shape, Not Just Your Weight — Dr. Mike Ormsbee on Protein Timing, Fat Loss & Muscle

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In this episode of the Optimal Protein Podcast, Vanessa Spina sits down with one of the world’s leading experts in sports nutrition and metabolism — Dr. Mike Ormsbee. With over 200 peer-reviewed publications, Dr. Ormsbee brings unmatched insight into how to optimize fat loss, preserve muscle, and transform your body composition through nutrition, protein timing, and targeted exercise.

Vanessa and Dr. Ormsbee explore:

• Why calorie restriction alone just makes you a smaller version of the same shape
• How to change your body shape, not just your weight
• The truth about pre-sleep protein intake — and why it doesn’t make you fat
• How much protein you actually need daily (spoiler: it’s more than the RDA)
• The science behind multi-modal training and the “PRISE” protocol
• How women, especially during menopause, can benefit from a high-protein lifestyle
• Real lab data from studies on metabolic rate, fat oxidation, and overnight muscle protein synthesis

Whether you’re trying to burn fat, gain muscle, or reshape your body — this is a must-listen episode packed with practical, evidence-based advice from one of the world’s most respected researchers in exercise science.

🧬 Topics Covered:

• The science of body recomposition
• Resistance training vs. cardio for reshaping your body
• High-protein diets: optimal intake ranges
• Meal timing and protein distribution strategies
• Pre-sleep protein: benefits, myths, and studies
• Research on resting metabolic rate and fat oxidation
• Female-specific insights: menopause, recovery, and strength
• The PRISE protocol and sustainable fat loss

📚 Mentioned in This Episode:

• Changing Body Composition Through Diet and Exercise (course by Dr. Ormsbee – The Great Courses)
• Dr. Ormsbee’s research via the FSU Institute of Sports Sciences and Medicine
• The PRISE protocol (Protein, Resistance, Intervals, Stretching, Endurance)

📱 Connect with Dr. Mike Ormsbee:

• Instagram: @mikeormsbee
• FSU Profile: Florida State University Institute of Sports Sciences and Medicine

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The content provided in this podcast is for informational purposes only and should not be construed as medical advice. Consult with a healthcare professional before making significant changes to your diet or exercise regimen.