Timing, Nutrition, and Sleep: Debunking Myths

This chapter explores the connection between food timing, particularly late-night eating, and its impact on sleep and fitness. Through personal anecdotes and contemporary studies, it addresses misconceptions about pre-sleep feeding, metabolic responses, and the role of protein shakes. The discussion emphasizes that late-night meals may not hinder fat metabolism and can contribute to muscle growth and recovery.

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My guest is Dr. Michael Ormsbee, Ph.D., a professor of nutrition and integrative physiology and the director of the Institute of Sports Sciences and Medicine at Florida State University. We explore how pre-sleep nutrition affects fat metabolism, muscle growth, performance, and recovery, while helping individuals meet their daily protein goals without causing weight gain. We discuss what to eat at night, including different protein sources—whey, casein, and plant-based proteins—or carbohydrates, and explain whether whole foods or supplements are more beneficial.

Additionally, we highlight the importance of resistance training and sufficient protein intake for long-term weight loss success and how collagen supplementation may reduce joint pain. We also examine the potential benefits of lesser-known supplements, including betaine, theacrine, and butyrate postbiotics. Whether you’re an athlete or simply looking to improve your health, listeners will learn how to optimize nutrition for enhanced performance, recovery, and weight management.

Read the episode show notes at performpodcast.com.