Welcome to the Mind Muscle Connection Podcast!

In this episode, I sit down with Dr. Mike Ormsbee to break down the research on pre-sleep nutrition, protein timing, and how eating before bed actually impacts body composition, recovery, and sleep. Mike has spent over two decades studying nutrition and exercise physiology, with a strong focus on how protein intake around sleep affects muscle and metabolism.

We discuss what the research actually shows about eating before bed, whether it helps or hurts fat loss, and how pre-sleep protein affects muscle protein synthesis and recovery. We also get into protein type (casein vs whey vs plant), how much protein you really need per day, and why total intake matters more than timing for most people.

We also cover collagen supplementation for joint health and pain, what the research says about its effectiveness, and how it should actually be used in practice. Mike also shares how he approaches training and nutrition himself while balancing strength, conditioning, and endurance work.

If you’ve ever wondered whether eating before bed is good or bad for fat loss, how to structure your protein intake, or whether supplements like collagen are worth it, this episode will give you a clear breakdown of the research and how to apply it. 

Let's talk about:

• Dr. Ormsbee's Background and Research Journey
• How Pre-Sleep Nutrition Research Began
• What the Research Shows About Eating Before Bed
• Pre-Sleep Protein and Appetite
• Muscle Protein Synthesis and Recovery
• Pre-Sleep Nutrition and Sleep Quality
• What Current Sleep Research Shows
• Who Benefits Most From Pre-Sleep Protein?
• Recovery, Performance, and Late-Night Training
• Does Eating Before Bed Affect Fat Loss?
• Calories, Food Quality, and Future Research
• Sleep Supplements and Pre-Sleep Nutrition
• Main Takeaways on Pre-Sleep Protein
• Casein vs Whey vs Plant Protein
• How Much Protein Do You Actually Need?
• Protein and the Thermic Effect of Food
• Protein Distribution and Meal Frequency
• The Leucine Threshold
• Collagen and Joint Health
• How to Use Collagen
• Different Types of Collagen
• Mike's Training Approach
• Nutrition, Body Composition, and Staying Lean
• Where to Find Dr. Mike Ormsbee

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