Change Your Shape, Not Just Your Weight — Dr. Mike Ormsbee on Protein Timing, Fat Loss & Muscle
Optimal Protein Podcast with Vanessa Spina
Vanessa Spina
4.5 • 758 Ratings
🗓️ 14 July 2025
⏱️ 70 minutes
🧾️ Download transcript
Summary
Unlock sharper focus and support long-term brain health with Ketone-IQ—clean brain fuel for deep work, mental clarity, and sustained energy with no crash. Get 30% off your subscription, plus a free gift with your second shipment at Ketone.com/vanessa.
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
Get 20% off on the Tone LUX Crystal Red Light Therapy Mask or the Tone Device breath ketone analyzer at Ketogenicgirl.com with the code VANESSA
Connect with Vanessa on Instagram @ketogenicgirl
Join the Community! Follow Vanessa on Instagram to see her meals, recipes, informative posts, and much more! Click here @ketogenicgirl
Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast.
Link to join the Facebook group for the podcast:
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.
Transcript
Click on a timestamp to play from that location
| 0:00.0 | Welcome to the Optimal Protein Podcast. I'm Vanessa Spina. Hello, my friends, welcome back to the Optimal |
| 0:08.4 | Protein podcast. I'm your host, Vanessa, and today I have the absolute pleasure of welcoming a very |
| 0:13.9 | special guest, Dr. Michael Ormsby. He is a leading expert in sports nutrition, metabolism, and body composition, and a professor |
| 0:23.0 | at Florida State University where he also directs the Institute of Sports, Sciences, and Medicine. |
| 0:28.3 | He's published over 200 peer-reviewed papers and is internationally recognized for his |
| 0:35.2 | work on protein intake, nutrient timing, and optimizing fat loss while preserving muscle. |
| 0:41.0 | So you can imagine I was pretty excited to have him on the podcast. |
| 0:45.0 | In this episode, we dive deep into the latest science on how to actually change your body composition with nutrition, how much protein you really need, and the truth |
| 0:55.4 | about nutrient timing. |
| 0:56.8 | We really get into some interesting topics that we haven't covered before on the podcast, |
| 1:01.6 | including how to actually change your body shape. |
| 1:05.0 | If you're a pear-shaped or apple-shaped, and you want to actually change the shape of your body, |
| 1:10.5 | why it's important to follow his |
| 1:12.6 | recommendations. And it was really interesting to hear him talk about this specifically looking at |
| 1:18.2 | how to diet and achieve fat loss. We get into the research on high protein diets, what the |
| 1:23.8 | science says about eating before bed and if it affects fat loss or fat gain, |
| 1:30.0 | how to structure your protein intake for maximum results. |
| 1:33.1 | Whether your goal is fat loss, muscle gain, or achieving overall metabolic health, |
| 1:38.9 | this episode is packed with practical evidence-based strategies that you can apply right now. |
| 1:45.8 | All right. Now let's get into it after this quick break. Friends, I want to tell you about a very important nutrient |
| 1:52.2 | that many of us are deficient in and not even aware of it. And that nutrient is light and |
| 1:58.2 | specifically red light. I am so passionate and obsessed with the |
... |
Please login to see the full transcript.
Disclaimer: The podcast and artwork embedded on this page are from Vanessa Spina, and are the property of its owner and not affiliated with or endorsed by Tapesearch.
Generated transcripts are the property of Vanessa Spina and are distributed freely under the Fair Use doctrine. Transcripts generated by Tapesearch are not guaranteed to be accurate.
Copyright © Tapesearch 2025.