The Primal Podcast Ep 140 - Dr Ormsbee | What To Eat At Night To Burn Visceral Fat
Nov 8, 2025
Dr. Mike Ormsbee, a sports scientist with over 20 years in nutrition and metabolism, shares insights on the role of protein in fat loss and pre-sleep feeding. He highlights that consuming 30-40 g of protein before bed can enhance metabolism without adding fat. Ormsbee debunks myths about late-night eating and discusses the importance of resistance training, particularly for older adults. He also provides practical advice for protein intake, addressing visceral fat accumulation and the critical impact of sleep and stress on health.
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Pre-Sleep Protein Boost
- Take 30–40 grams of a protein-dominant snack about 30 minutes before bed to support metabolism and morning satiety.
- This pre-sleep protein causes no increase in fat oxidation or sleep disruption in Dr. Mike Ormsbee's studies.
Protein Targets Visceral Fat
- Increasing daily protein consistently drives visceral and total body fat loss while preserving or increasing muscle with resistance training.
- Protein's thermic effect and greater satiation partly explain these body-composition benefits.
Measure Protein By Weight
- Aim protein intake by grams per bodyweight (grams/kg or 1 g per lb) rather than percentage of calories to keep intake stable during calorie changes.
- Target roughly 1.6 g/kg (≈1 g per lb of ideal bodyweight) and higher when dieting to protect muscle.