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In this solo recap episode, Vanessa breaks down the top takeaways from her interview with one of the world’s leading experts in body composition and metabolism — Dr. Mike Ormsbee, Professor at Florida State University and Director of the Institute of Sports Sciences and Medicine.

Dr. Ormsbee has published over 200 peer-reviewed papers and is globally recognized for his pioneering research on protein intake, nutrient timing, and metabolic adaptation. This recap explores the practical strategies from his decades of research to help you not only lose fat — but actually change your body shape by preserving lean mass and boosting metabolic health.

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• Why fat loss alone doesn’t change your body shape

• How to avoid becoming just a “smaller pear or apple”

• The minimum daily protein intake needed for recomposition

• What the science says about pre-sleep protein (and why it won’t make you gain fat!)

• Resistance training as the non-negotiable driver of body transformation

• The PRISE protocol: protein pacing, resistance training, sprints, stretching, and endurance

• How women — especially through menopause — can benefit from higher protein and performance goals

• Whether you need 3 meals… or 6 (and how to choose what’s best for you)

• Ormsbee et al., Pre-Sleep Protein & Resting Metabolic Rate (J Int Soc Sports Nutr, 2022)

• Arciero & Ormsbee, PRISE Protocol Trials (multiple studies on protein pacing & multimodal training)

• Ormsbee et al., Body Composition Study in Bariatric Patients — Muscle preservation with high protein + resistance training

• Position Stand on Nutrient Timing (ISSN, 2017 – co-authored by Dr. Ormsbee)

• Follow Vanessa on Instagram: @ketogenicgirl

• Learn more about fat burning tracking tools like the Tone Device: www.ketogenicgirl.com

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• Tone Collagen

Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast.

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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.

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