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Michael J. Ormsbee, PhD

• Michael J. Ormsbee is a professor in the Department of Nutrition, Food & Exercise Sciences at FSU.
• He serves as the Graduate Program Director and is the Director for the FSU Institute of Sports Sciences & Medicine (ISSM).
• He holds the Margaret A. Sitton Endowed Professorship at FSU.

Professor Ormsbee’s work focuses on how exercise, nutrition, and supplementation interact to influence:

• Body composition, metabolism, and performance
• Pre-sleep (nighttime) feeding strategies and their effects on recovery, metabolism, and body composition
• The role of macronutrients (especially protein and types of carbohydrates) in fat metabolism, hormonal responses, and performance across both healthy and clinical populations
• Applications in athlete populations, as well as in metabolic disease, obesity, and clinical scenarios

Today I have the exact right person to talk about targeting optimal body composition. Mike Ormsbee PhD. Mike is a scientist athlete, researching health, body comp and human performance as the Director of the Florida State University’s Institute of Sports Sciences and Medicine. Dr Ormsbee agreed to join me to help us Wise Athletes to understand how exercise, nutrition, and supplementation can be used to optimize metabolism, body composition and performance

Principals

1. Speed of adaptation reflects health status and resilience: fuel switching speed, sugar tolerance, temperature tolerance, HR capacity (max vs. resting), endurance, mobility and strength provides headroom to recover from problems.
2. Benefit stacking: getting multiple benefits from our actions and food
3. Health maintenance is the real goal. Achieving goals is nice, but sustaining fitness and health is the real achievement. The key is fuel matching and non-linear calorie imbalance. (Practice maintenance)
4. No suffering; stay within yourself but push a little most days.
5. “Better is better”. Optimal is elusive but will slowly be achieved for each person
6. Little things add up. Start with easy to gain momentum and motivation for harder change.
7. Exercise doesn’t have to dominate your life; you just need to do enough of cardio/ endurance and HIIT/ strength work.
8. More variability = better resilience
9. Consistency of effort (we are forming new habits, need time to obtain positive feedback)
10. Progressive overload (change is painful, but only a little and only some of the time, if done right)
11. Modulated workload (for recovery, adaptation, mental health, and practice for maintenance mode)

• Mike's Body Composition training course ---Link to Amazon or Great Courses

• Episode 172 | Levers of (Food) Satiety | Ted Naiman MD
• Episode 142 | Fasting Mimicking Diet | Joseph Antoun MD PhD...

Professional Supplements for Wise Athletes (click to see the 'always' discount)

Dr Ted Naiman Bio:

Dr. Ted Naiman is a board-certified Family Medicine physician in the department of Primary Care at a leading major medical center in Seattle. Dr. Naiman holds an undergraduate degree in mechanical engineering, which influences his analytical approach to medicine. He earned his medical degree from Loma Linda University in 1997 . Initially raised in a near-vegetarian Seventh-day Adventist household, he experienced personal health challenges that led him to explore alternative nutritional strategies. This journey culminated in the development of the P:E Diet, focusing on the protein-to-energy ratio in foods, and now, Satiety per Calorie: Eating, solved, to promote fat loss and muscle gain.

For decades, diet books have focused on what to eat—low-carb, low-fat, paleo, keto, and everything in between. Today learn what really works for anyone who wants to improve health, body composition, athletic performance....longevity in sport.

What You’ll Learn Today:

✅ The four key factors that determine satiety per calorie ✅ Why protein and fiber are the ultimate weight-loss levers ✅ How to structure your diet for maximum satiety and effortless fat loss

• Satiety per Calorie website -- SatietyperCalorie.com
• Dr Ted Naiman's personal website -- TedNaiman.com

• Episode 145 | Food for Thought | William Li MD
• Episode 142 | Fasting Mimicking Diet | Joseph Antoun MD PhD
• Episode 137 | The #1 Secret to Healthy Fat Loss | Vyvyane Loh MD
• Episode 135 | What's Your Healthy Fat %? | Vyvyane Loh MD

3 ways to support our show:

• Leave a review (or share this episode)
• Check out our Fullscript site to save big on high quality supplements. Thank you!
• Email us your questions at info@wiseathletes.com.

*This content is never meant to serve as medical advice.

Professional Supplements for Wise Athletes (click to see the always discount)

Hunter Allen Bio:

Hunter Allen, ex-pro cyclist, coach and author has recently authored “Training and Competing with a Continuous Glucose Monitor”. Hunter is best known for his work with power meters and for developing the power training principles. He’s the co-author of “Training and Racing with a Power Meter”, along with “Cutting Edge Cycling” and “Triathlon: Training with Power”. Hunter was one of the co-developers of TrainingPeaks WKO software and a co-founder of TrainingPeaks. He founded and currently operates The Peaks Coaching Group.

Key Ideas:

• Managing blood glucose is not only important for health and longevity, it impacts athletic performance in real time
• Wearing a CGM provides access to the raw data needed to manage glucose via diet, feed schedule, activity
• For athletic performance, keeping blood glucose in the high performance zone means no bonking or premature fatigue.

• Hunter's Coaching Website -- PeaksCoachingGroup.com
• CGM Book Website - TrainingandCompetingwithaCGM.com

• Discover how and why seeing your continuous blood glucose with a CGM in real time will give you an edge in your sport with the ability to:
• Optimize the timing of nutrition intake (for exercise, for sleep…?)
• Determine the correct serving of foods to positively impact energy levels
• Understand the proper type of foods to use to “prime” your system before training or an event (“top off glycogen stores” without causing hypo-glycemic rebound?)
• Recognize patterns of poor nutrition and correct them (food combos, volume of fast carbs)
• Learn your blood glucose highs and lows throughout the day to correct them for better glucose stability (why correct them?)
• And so much more

• Episode 87 | Zeroing in on Fun AND Fitness part 2 of 2 | Hunter Allen
• Episode 86 | Make Training Fun for Better Performance part 1 of 2 Hunter Allen

3 ways to support our show:

• Leave a review (or share this episode)
• Check out our Fullscript site to save big on high quality supplements. Thank you!
• Email us your questions at info@wiseathletes.com.

*This content is never meant to serve as medical advice.