In a revealing conversation with Dr. Mike Ormsbee, a sports scientist with decades of experience, we discover how some of the most established "rules" of fitness are evolving. Through rigorous research and personal experience, Dr. Ormsbee shares refreshing perspectives on nutrition, supplementation, and sustainability in our exercise habits.
Changing perspectives on protein and nutrient timing
One of the most significant changes in Dr. Ormsbee's thinking relates to the optimal time to consume protein after workout.
"I originally recommended consuming protein immediately after exercise. However, recent data shows this period is wider than we thought," he explains. "Some call it a 'garage door of opportunity' rather than a 'window of opportunity.'"
Regarding meal frequency, Dr. Ormsbee's research with Dr. Paul Arciero revealed interesting findings:
- Six high-protein meals a day showed better metabolic results than three meals
- Participants experienced greater thermic effect (burning more calories throughout the day)
- Greater reductions in visceral fat and overall body fat were observed
The surprising benefits of collagen supplementation
Perhaps the most significant perspective change for Dr. Ormsbee was about collagen. "I was always someone who didn't believe collagen worked, but then we conducted some studies and the results changed my opinion," he admits.
His nine-month research—the longest collagen study to date—found that:
- 10 grams daily seemed to be the most effective dose
- People who did at least 150 minutes of weekly exercise experienced greater benefits
- Reduction in joint pain correlated with mood improvements
Supplements that actually work (and many that don't)
After more than two decades researching supplements, Dr. Ormsbee has narrowed his list to just a few essentials:
- Caffeine: Possibly the most studied and effective ergogenic supplement
- Protein powder: Convenient for reaching daily protein goals
- Creatine: Initially for performance, now also for cognitive benefits (10g daily)
- Collagen: For reducing joint pain and improving mobility (10g daily)
"After 20 years of research, there are very few things that actually work," he confesses. "It's not worth constantly taking pills for minimal potential changes."
Embracing consistency over perfection
One of Dr. Ormsbee's most valuable lessons is the power of consistency over perfection. "I used to dedicate hour-and-a-half or two-hour training sessions as the norm," he recalls. "Now I find that a 30-45 minute intense routine is much more sustainable long-term."
His practical recommendations include:
- Valuing shorter, consistent workouts over long but sporadic sessions
- Implementing small, gradual changes you can maintain
- Adopting a "baby steps" approach to creating lasting habits
- Being flexible when life interferes with your training plans
Finding balance: mental wellbeing and self-care
Dr. Ormsbee emphasizes that mental wellbeing must be prioritized in any fitness program:
"If your emotional and mental health isn't aligned, everything falls apart," he explains. "We need to be more understanding with ourselves and create space for imperfection."
This includes accepting that:
- Sometimes a 12-minute workout is enough
- Sleep is crucial but can be difficult to optimize
- Stress about perfection often worsens results
- Communicating needs and priorities with family is essential
Conclusion: a more sustainable approach
Dr. Ormsbee's perspectives represent a refreshing shift toward a more realistic and sustainable fitness approach. The overall message is clear: consistency trumps perfection, small sustainable habits produce lasting results, and prioritizing mental wellbeing is as important as physical exercise.
As Dr. Ormsbee concludes: "It's not about perfection, but consistency. It's not always the sexiest approach, but it works when you do it day after day for years."