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.
#DrLayneNorton #MikeOrmsbee #SportsNutrition #ResistanceTraining #PreSleepProtein #Collagen #FatMetabolism #EvidenceBasedFitness
SPONSORS
• Outwork Nutrition - Evidence-Based Supplements to Support Your Hard Work: https://outworknutrition.com
• Workout Builder – Customized training programs for all experience levels: https://biolayne.com/workout-builder
LAYNE'S COMPANIES
Carbon Diet Coach: https://joincarbon.com/podcast
Outwork Nutrition: https://outworknutrition.com
REPS Research Review: https://biolayne.com/reps
Workout Builder: https://biolayne.com/workout-builder
Team Biolayne: https://biolayne.com/online-coaching
Physique Coaching Academy: https://physiquecoachingacademy.com
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TIMESTAMPS
0:00:00 - Intro
0:02:47 - Mike's Background
0:06:12 - The Start of Resistance Training Research
0:10:38 - Fat Metabolism
0:17:35 - Lipolysis vs Fat Loss
0:21:40 - Outwork Nutrition
0:23:08 - Research Considerations
0:28:45 - Hard Training Above All
0:33:16 - Risk Probabilities
0:35:10 - Sleep Nutrition Research
0:44:06 - Workout Builder
0:45:02 - Sleep Nutrition Research Cont.
0:45:50 - Practical Takaways
0:47:30 - Performance Outcomes
0:49:07 - Study Design Evolution
0:52:06 - Wearables
0:56:51 - Missing Sleep and Sleep Schedules
1:07:31 - Training or Competing at Night
1:11:11 - Nutrient Timing
1:18:01 - Carbs and Exercise Performance
1:31:27 - Collagen
1:42:47 - Research Discussion
1:49:46 - Final Question
1:59:47 - Outro
SHOW NOTES
https://biolayne.com/podcasts/dr-layne-norton-podcast
