Episode

Episode Brief·YouTube

Dr. Michael Ormsbee: Food Timing, Nutrition & Supplements for Fat Loss, Muscle Growth & Recovery

Andy Galpin

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TL;DR

The four things you'd lose by not watching

4 items

TL;DR

The four things you'd lose by not watching

4 items

Eating 40g of protein (like casein or whey) ~30 min before bed does not hinder fat burning and can aid muscle recovery, especially when total daily protein is moderate; it's most important as an extra feeding opportunity to hit protein targets.

Taking 10g of collagen daily for at least 6–9 months reduced joint pain in active middle-aged people exercising >180 min/week, though 20g showed less benefit; collagen is not for muscle building.

Betaine (trimethylglycine) at 50 mg/kg or 3 g/day may help maintain hydration and core temperature during exercise in extreme heat, based on studies in cyclists and firefighters; the mechanism involves osmotic cellular hydration and protein protection.

Theacrine at 300 mg did not enhance physical performance vs. caffeine and was less effective on perceived energy; potential benefits may be in cognitive tasks under sleep deprivation, not athletic output.

Protocols

Concrete recipes — what, when, how much, and why

1 item

Resistant Starch for Sustained Energy (Context-Dependent)

WhatConsider hydrothermally modified starches (e.g., Ucan SuperStarch) at 60 g per hour for sustained glucose without insulin spikes during ultra-endurance events where frequent feeding is impossible.

WhenBefore or during prolonged (>2h) endurance activities, especially when gut comfort is critical and frequent fueling isn't feasible.

Dose60 g/hour during exercise (higher dose caused GI distress in Dr. Ormsbee's studies).

For whomUltra-endurance athletes, long-distance swimmers, situations with limited refueling windows.

WhySlow-drip glucose release maintains stable blood sugar without raising insulin, possibly sparing glycogen and providing steady fuel; however, performance benefits are not consistently shown.

CaveatsIn Dr. Ormsbee's studies, 60 g caused more GI upset than traditional sports drinks; 30 g had no GI upset but worse performance. Gut training and individual tolerance are critical. Not recommended for short or high-intensity efforts.

Initially designed for glycogen storage disease, Ucan SuperStarch was marketed to athletes as 'slow-drip' fuel. Dr. Ormsbee's lab ran two studies—cycling and running—with microdialysis. Both found no performance advantage over sports drinks, and in cycling, 60 g caused worse gut distress. However, they did see sustained glucose and low insulin, confirming the slow-release claim. They also tested it as a pre-bed fuel for morning races, which increased carbohydrate burning but didn't translate to faster running. Timing and dose may need optimization.

Mechanism

Hydrothermal modification alters starch structure, creating a gel-like matrix that resists rapid enzymatic breakdown in the small intestine. This results in a slow trickle of glucose into the bloodstream, avoiding insulin spikes and promoting fat oxidation while still providing exogenous carbohydrate.

Personal experience

I have personally used resistant starches (mostly Vargo) with a lot of success in totally different applications.

In the first study, we saw that when you compared 60 grams of the superstarch to 60 grams of the sports drink, the biggest trouble was that the superstarch induced more GI upset.

Also said

“It does give you sustained glucose for a long period of time. If you're in a sport by which you cannot feed for a long time, maybe it's useful.”— Acknowledges a niche where the product could still shine.

“Maybe the dosing was wrong because even with protein you have to do the ideal dose is 40 gram which is bigger than a lot of people are used to because you're going so long until you're using it again.”— Suggests future research directions.

Recommendations

Products, supplements, and tools mentioned in the episode

3 items

Betaine (trimethylglycine)

Supplement

For exercise in extreme heat, load 3 g/day for at least a week. Research is ongoing but promising.

Dr. Ormsbee's group has two studies under review showing benefits in cyclists and firefighters. Betaine is already in many pre-workouts but often at low doses. They used a loading protocol of 50 mg/kg or 3 g fixed dose. May not help with passive heat exposure; requires exercise stress.

vs alternatives

Vs. glycerol: glycerol is another osmolyte used for hydration, but betaine may have added protein-stabilizing benefits. Vs. sodium loading: different mechanism; betaine works intracellularly.

Water follows it, it's in the cell and perhaps it's keeps your cell hydrated longer.

Also said

“We actually found some really cool results in that particular study. We're writing the study up now for publication.”— Indicates positive findings are forthcoming.

Find Betaine

Caffeine (for physical performance and focus)

Supplement

300 mg caffeine 90 min pre-exercise improved perceived energy and motivation more than theacrine or combo.

In Dr. Ormsbee's study, caffeine outperformed theacrine at 300 mg, 150/150 combo, and placebo on subjective energy, though objective performance wasn't altered. He suggests caffeine remains the most reliable pre-workout stimulant for most.

vs alternatives

Vs. theacrine: caffeine better for physical; theacrine may be useful for cognitive tasks under sleep deprivation. Vs. other stimulants: not discussed.

Personal experience

I'm not a huge personal fan of caffeine, so theacrine was appealing… I don't really like stimulants in general.

The most effective one we had of all of those was straight caffeine. It beat theacrine at 300. It beat the combo.

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Ucan SuperStarch (resistant starch)

Supplement

A hydrothermally modified starch for slow glucose release during ultra-endurance; mixed results in Dr. Ormsbee's studies (GI issues at 60 g/hr, no performance edge).

Two studies (cycling, running) found no performance benefit over sports drinks, and GI distress at 60 g/hr. 30 g/hr avoided GI issues but led to worse performance. May have niche uses (long-distance swimming, inability to eat frequently). Gut training could improve tolerance.

vs alternatives

Vs. maltodextrin/glucose sports drinks: similar performance but more GI complaints in these studies. Vs. Vargo: different modification, potentially faster absorption, not yet tested by this lab.

Personal experience

The host mentioned using Vargo (a different resistant starch) successfully.

The superstarch induced more GI upset. And the performance, the outcomes we had were actually not different.

Also said

“Maybe the dosing was wrong because even with protein you have to do the ideal dose is 40 gram… maybe with carbohydrate we just needed a bigger dose.”— Suggests dosing might be suboptimal.

Find Ucan

Disclosed sponsorships7speaker disclosed

Collagen peptides (generic or Momentous)

Supplement Sponsored · disclosed

For joint pain in active individuals, 10 g/day for at least 6 months. Dr. Ormsbee now personally takes it.

DisclosureHost (Andy Galpin) mentioned Momentous as a sponsor and a product with vitamin C; expert discussed his study using a generic collagen not affiliated with that brand.

The expert's 9-month study found 10 g/day reduced joint pain more than 20 g, especially in those exercising >180 min/week. He takes 10 g daily himself. The host mentioned Momentous collagen already contains vitamin C. Collagen is cheap and can be bought as gelatin or from many brands. It's not for muscle building; it's specifically for connective tissue support.

vs alternatives

Vs. glucosamine/chondroitin: not compared. Vs. whey protein: whey has high leucine for muscle, collagen has proline/glycine for joints; they serve different purposes.

Personal experience

As a middle-aged athlete, I've started implementing 10 grams a day.

If you're not exercising a lot, don't do it. Like if you have knee pain and you're not active, I wouldn't do it.

Also said

“It's worth trying before you go and have surgery or something.”— Positions it as a low-risk intervention before invasive options.

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CoreBiome (postbiotic/butyrate)

Supplement Sponsored · disclosed

Postbiotic containing butyrate; being investigated for gut health under heat/exercise stress and potential sleep benefits.

DisclosureThe company is providing product for the upcoming study; Dr. Ormsbee's lab is applying for grant funding.

The upcoming study will confirm if it reaches the colon and then test effects on gut permeability and sleep. This is brand-new research, so no recommendations yet, but the product is on the market.

vs alternatives

Vs. probiotics: postbiotics deliver the metabolites directly, bypassing the need for live bacteria to colonize. Vs. prebiotics: prebiotics feed existing bacteria, postbiotics are the metabolic end-products.

We're going to look at gut health. We're looking at stool samples in this one.

Find CoreBiome

Changing Body Composition Through Diet and Exercise (The Great Courses/Wondrium)

Book Sponsored · disclosed

A 24-lecture course on body composition aimed at laypeople, covering diet and exercise science.

DisclosureDr. Ormsbee created this course; available on Amazon and other platforms.

The course is structured like an academic class but designed for everyday people. It covers topics from the podcast in more depth. It's an accessible way to learn the fundamentals.

vs alternatives

Vs. free online content: more structured and comprehensive. Vs. other courses: taught by a leading researcher and educator (Florida State Educator of the Year).

It's called Changing Body Composition Through Diet and Exercise. It's designed for everyday people.

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Element electrolyte drink mix

Product Sponsored · disclosed

Electrolyte mix with sodium, potassium, magnesium and no sugar; host uses it for hydration, especially during sweating.

DisclosureSponsor of the podcast; host (Andy Galpin) endorses it.

Host discussed the importance of electrolytes for hydration, noting Element's 1000 mg sodium, 200 mg potassium, 60 mg magnesium blend. He's featured it in his hydration optimization series.

vs alternatives

Vs. other electrolyte drinks: no sugar, unique ratio.

Personal experience

I use Element constantly, particularly when I'm sweating a lot.

Hydration is critical to performance, both physical and mental performance.

Find Element

Eight Sleep Pod 4 Ultra

Product Sponsored · disclosed

Smart mattress cover with cooling, heating, and sleep tracking; host uses it to manage body temperature for better sleep.

DisclosureSponsor; host personally uses and endorses.

Host emphasizes the importance of temperature for sleep and how Eight Sleep helps him, especially as a 'furnace' who overheats. The Pod 4 Ultra has improved cooling and snoring detection.

vs alternatives

Vs. other cooling mattress pads: no direct comparison, but claims 2x cooling power and snoring detection.

Personal experience

I've personally been sleeping on an Eight Sleep mattress cover for years now and it's absolutely glorious.

Getting great sleep requires having your body temperature drop a couple of degrees at night. And that's hard to do on your own. The Eight Sleep has been a gamechanger for me.

Find Eight

Momentous supplements (whey, creatine, omega-3)

Supplement Sponsored · disclosed

Host recommends their 'big three': whey protein, creatine, omega-3, for quality and safety (third-party tested, NSF certified).

DisclosureSponsor; host officially partnered with them in 2023 and vetted their products.

Host highlights the contamination issues in the supplement industry and positions Momentous as a trustworthy brand. He uses these three personally and with clients.

vs alternatives

Vs. other supplement brands: third-party tested, NSF certified, vetted by host over years.

Personal experience

The ones I use the most, both personally and with my clients, are what I call the big three. And these are the omega-3 fish oil, creatine, and newly improved whey protein formula.

Every single one of Momentus' products is third-party tested to ensure quality, and many are even NSF certified for sport.

Find Momentous

AG1 (Athletic Greens)

Supplement Sponsored · disclosed

Vitamin/mineral/probiotic/prebiotic/adaptogen drink for gut health and nutritional gaps.

DisclosureSponsor; host was initially skeptical but now takes it daily.

Host discusses the gut microbiome's role in health and how AG1's blend can support it, though it's not a replacement for whole foods.

vs alternatives

Vs. multivitamins: includes probiotics and adaptogens. Vs. other green powders: commitment to sourcing and formula updates.

Personal experience

I personally take AG1 almost every day.

By now, it is abundantly clear that the gut microbiome plays a critical role in everything from body composition to bone health to mental health.

Find AG1

Notable quotes

Lines worth pulling out — contrarian, specific, or perfectly phrased

3 items

I can't even take a grant from a company that we don't get full rights to publish every single thing we find. Those contracts don't happen anymore.

Directly addresses conflict-of-interest concerns in supplement research.

In our hands, we actually saw more GI upset. And the performance, the outcomes we had were actually not different. You just felt terrible.

A frank, humorous summary of the Ucan SuperStarch results that contradicted marketing claims.

My answer has changed on collagen probably in the last nine to 12 months.

Shows a respected scientist changing his mind based on his own evidence, a rarity.

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Topics covered

pre-sleep-nutritionprotein-timingcollagen-supplementationjoint-painbetaineheat-stresshydrationtheacrinecaffeineresistant-starchucan-superstarchglycogenpostbioticsbutyrategut-healthsleepmuscle-protein-synthesisfat-oxidationlipolysisweight-loss

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Educational summary of the cited expert source — not medical advice. Open the source recording linked above and consult a qualified physician before acting on any protocol.