Episode 321: Optimizing Fat Loss and Muscle with Dr. Mike Ormsbee

Welcome back to the Flex Diet Podcast. I’m Dr. Mike T. Nelson, and today I’m joined by my good friend and colleague, Dr. Mike Ormsbee. We’re digging deep into how to optimize metabolism using strategies from the Flex Diet Certification, as well as why both aerobic and resistance training are crucial for long-term success. We also delve into some advanced topics, such as how growth hormone and lipolysis contribute to effective fat utilization, and how cutting-edge techniques like microdialysis enable us to study metabolism at a local level. Along the way, we hit on key concepts like fat metabolism, body composition changes, and even how evening eating affects the process. We’ll share insights from some of the studies we’re working on now, and why combining resistance training with smart nutrition could be the game-changer you’re looking for. Hope you enjoy this deep dive into the science (and practice) of fitness and health! Sponsors: Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20% LMNT electrolyte drink mix: miketnelsonlmnt.com Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8 Flex 4: Dr Ormsbee's top four things to do to maximize fat loss Triphasic 2 book now available! Go to https://triphasic2.com/ Episode Chapters: 03:07 Informal Conversation Kickoff 05:22 Academia and Personal Branding 07:08 Cardio for Meatheads 09:01 Resistance Training and Fat Metabolism 17:26 Body Composition Studies 27:02 Obesity and Exercise Response 29:04 Exploring Alpha Receptors and Him Buying 29:32 Resistance Training and Obesity 30:33 Growth Hormone and Insulin Responses 31:23 Body Fat and Athletic Performance 32:00 Triathletes and Body Fat Analysis 32:52 Resistance Training vs. Aerobic Training 33:07 NIH Grant and Current Study 33:28 Lipolysis and Fat Loss Mechanisms 35:43 Muscle and Fat Tissue Communication 37:35 Resistance Training and Fat Loss 43:11 Eating in the Evening: Myths and Facts 46:23 Protein Intake and Sleep 51:00 Future Research Directions 52:45 Conclusion and Final Thoughts. Flex Diet Podcast Episodes You May Enjoy:   Episode 209: How to achieve your fat loss goals while not overly restrictive: an interview with the author of “You Can’t Screw This Up,” Adam Bornstein Episode 173: High-Level Nutrition and Programming for Fat Loss: Dr. Pat Davidson with Dr. Mike T Nelson Connect with Dr. Ormsbee:  Instagram: https://www.instagram.com/mikeormsbee Course: https://www.thegreatcoursesplus.com/changing-body-composition-through-diet-and-exercise Institute of Sports Science and Medicine: https://annescollege.fsu.edu/resources/institute-sports-sciences-and-medicine Get In Touch with Dr Mike: Instagram: https://www.instagram.com/drmiketnelson/ YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg Email: https://miketnelson.com/contact-us/ Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter