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Changing Body Composition Through Diet and Exercise
Should you avoid red meat and eat only carbs, or avoid carbs and focus on healthy fats? Will 500 crunches a day turn that belly fat into a “six pack”, or should you stick to cardio three times a week? Changing Body Composition Through Diet and Exercise presents the latest scientific research about changing your body composition, along with diet and exercise recommendations in incremental steps that men and women of all ages and fitness levels can follow. From the macro to the molecular, this course takes a science-based view to debunk common weight-loss misconceptions and help you understand your own body better than you ever have.
Led by Professor Michael Ormsbee, Assistant Professor and Interim Director of the Institute of Sports Sciences and Medicine, you will gain access to cutting-edge research that demonstrates what does - and doesn’t - work. The lessons presented in this course can change your life by helping you to feel better, perform better, and be healthier now and into your older years.
Listening Length: 12 hours and 59 minutes (approximately equivalent to 350 page book)
Led by Professor Michael Ormsbee, Assistant Professor and Interim Director of the Institute of Sports Sciences and Medicine, you will gain access to cutting-edge research that demonstrates what does - and doesn’t - work. The lessons presented in this course can change your life by helping you to feel better, perform better, and be healthier now and into your older years.
Listening Length: 12 hours and 59 minutes (approximately equivalent to 350 page book)
13 pages, Audible Audio
Published December 5, 2018
24 people are currently reading
142 people want to read
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Displaying 1 - 30 of 39 reviews
May 27, 2020
Changing Body Composition through Diet and Exercise is tough for me to review. This is one of the Great Courses offerings....and I have listened to some exceptionally good lecture series from some exceptionally good professors and scholars. Michael Ormsbee is an expert on diet, nutrition and exercise. You will learn a lot about the science behind all three. However, and here is where I struggle to rate this book fairly, despite the accurate science behind his lecture series, I did not learn much that was new to me. It was hard to remember anything from the course that will change the way I eat or exercise....there just wasn't much groundbreaking new information in this course. I have read a lot of outstanding books and watched many documentaries, so maybe there wasn't much more to learn. Bottom line: The book was science based, factual and accurate but I had trouble focusing on the course. It was long and, for me, a bit tedious. For someone relatively new to the subject...an excellent place to start.
July 15, 2019
Lot of information about body composition. Probably a 20% of it could be trimmed. The book adheres only to the audiobook title (a common problem of Western books) because it could have dedicated one chapter (30mins) at least on mental wellbeing as well by focusing on yoga, pranayama/breathing exercies and meditation because stress hormones Cortisol also plays a significant role on body composition.
Nevertheless, this is a great book. Instead reading 1000 articles about low carb, low calories, low fat, high protein diets, exercises, HIIT, Resitance trainings etc - One can get most of the information in one single place. Good thing is you just have to listen to the book.
Nevertheless, this is a great book. Instead reading 1000 articles about low carb, low calories, low fat, high protein diets, exercises, HIIT, Resitance trainings etc - One can get most of the information in one single place. Good thing is you just have to listen to the book.
August 16, 2023
Nothing new, but has many good reminders. Here are the main takeaways:
1. Above all, make one small, easy change at a time until it becomes a habit before making another small, easy change
2. Your changes should focus around improving your how you eat (80%) and how you exercise (20%)
3. Improving how you eat:
- Eat slowly and mindfully (e.g., chew thoroughly, don’t eat while distracted)
- Keep glycemic load low / keep insulin stable (i.e., cut added sugar and eat more fiber)
- Prioritize plenty of protein (0.8g / lb of body weight) and good fats (i.e., unsaturated, Omega-3s)
4. Improving how you exercise:
- Incorporate strength training to prevent muscle loss
- Increase intensity for effectiveness (e.g., HIIT)
- Incorporate small bouts of movement (e.g., walk, stairs) throughout day
5. Get good sleep, manage chronic stress, and reduce environmental toxins
1. Above all, make one small, easy change at a time until it becomes a habit before making another small, easy change
2. Your changes should focus around improving your how you eat (80%) and how you exercise (20%)
3. Improving how you eat:
- Eat slowly and mindfully (e.g., chew thoroughly, don’t eat while distracted)
- Keep glycemic load low / keep insulin stable (i.e., cut added sugar and eat more fiber)
- Prioritize plenty of protein (0.8g / lb of body weight) and good fats (i.e., unsaturated, Omega-3s)
4. Improving how you exercise:
- Incorporate strength training to prevent muscle loss
- Increase intensity for effectiveness (e.g., HIIT)
- Incorporate small bouts of movement (e.g., walk, stairs) throughout day
5. Get good sleep, manage chronic stress, and reduce environmental toxins
August 8, 2025
3.5 rounded up to 4. ᕙ( • ‿ • )ᕗ
Informative. It has been helpful to dig out some long buried knowledge in my brain to reinforce my efforts to get physically fitter and healthier through daily nutrition and exercise. That's a mouthful of a sentence. Probably expends at least 50 calories to digest it. (◠‿◕)
Whilst this was interesting and informative, it was a little repetitive and very USA-centric. It's also worth bearing in mind that it was published in Dec. 2018 so it may be a little dated, although much of its content seems like well-established and understood knowledge in nutrition and exercise science (so says this armchair "er... I've studied a bit, I've read a bit" layman scientist).
Now, I'm off to scoff a well-deserved pain au Chocolat after having done buggar all for the day except sit on my backside and read. ಠಿ_ಠ Er... I mean, now I'm off for a 30 minute brisk walk.
Informative. It has been helpful to dig out some long buried knowledge in my brain to reinforce my efforts to get physically fitter and healthier through daily nutrition and exercise. That's a mouthful of a sentence. Probably expends at least 50 calories to digest it. (◠‿◕)
Whilst this was interesting and informative, it was a little repetitive and very USA-centric. It's also worth bearing in mind that it was published in Dec. 2018 so it may be a little dated, although much of its content seems like well-established and understood knowledge in nutrition and exercise science (so says this armchair "er... I've studied a bit, I've read a bit" layman scientist).
Now, I'm off to scoff a well-deserved pain au Chocolat after having done buggar all for the day except sit on my backside and read. ಠಿ_ಠ Er... I mean, now I'm off for a 30 minute brisk walk.
May 3, 2025
Ormsbee can be repetitive but he offers sound advice and science.
January 1, 2025
I think more time could have been spent on how to combat stress-hormones and mental health, but maybe this would have made the book/lecture too long?
Ultimately nothing new, BUT he presents the facts with studies and is transparent about how the studies excluded certain populations, such as women, and how women absolutely lose weight differently according to their monthly hormonal cycles and thus have different requirements for successful and sustainable weight loss, muscle gain, and overall good health.
Sometimes things got a little too technical and nitty-gritty, but I enjoyed this aspect as well. I liked learning how even timing our meals and timing our protein intake can help us with muscle retention and muscle building and fat loss, although it feels a little tedious to think about having to time your meals and snacks for maximum benefit lol!
Ultimately nothing new, BUT he presents the facts with studies and is transparent about how the studies excluded certain populations, such as women, and how women absolutely lose weight differently according to their monthly hormonal cycles and thus have different requirements for successful and sustainable weight loss, muscle gain, and overall good health.
Sometimes things got a little too technical and nitty-gritty, but I enjoyed this aspect as well. I liked learning how even timing our meals and timing our protein intake can help us with muscle retention and muscle building and fat loss, although it feels a little tedious to think about having to time your meals and snacks for maximum benefit lol!
September 21, 2019
Some really interesting and science-based information about physiological function and its response to diet and exercise. Inspired me to make some serious changes in my life, mostly to get involved in an exercise program.
In a genre where it's hard to know what to believe, this book is very clear and provides excellent information backed up by research.
In a genre where it's hard to know what to believe, this book is very clear and provides excellent information backed up by research.
May 21, 2019
If you want to move beyond the magazine “top five things you can do “ and really get into the science, this book is for you
April 17, 2020
The author manages to navigate this bumpy terrain with grace, not being religious or unnecessarily PC - contradicting authorities where the science just isn't there, explaining the numerous conflicts of interests that shape this damned field.
He even admits at the end that we haven't figured this complex field out yet, and that everyone should tailor their food choices to their specific needs, e.g. athletes may need carbs for immediate energy more often, the rest of us should prioritize protein and fats instead.
Had doubts about the content at the beginning, but later lectures mostly filled in the missing details.
He even admits at the end that we haven't figured this complex field out yet, and that everyone should tailor their food choices to their specific needs, e.g. athletes may need carbs for immediate energy more often, the rest of us should prioritize protein and fats instead.
Had doubts about the content at the beginning, but later lectures mostly filled in the missing details.
April 19, 2020
Debated giving this 3 stars but it did have good information about burning fat vs. building muscle. In some places the discussion was too detailed: like how the cells work. In other places seemed to skip the negative aspect of supplements. A good listen but likely other books that would tie things together better.
abandoned
April 14, 2025When I started listening to the audio, it was important for me to actually understand nutrition and how the body works in order to lose weight and improve my energy. I lost 30lbs and my chronic fatigue actually improved, but despite my voracity for learning, this was just too dry to hold my attention. Eventually I stopped listening and also fell back on bad eating habits.
September 25, 2023
Highly recommended! I learned a lot especially about one's body composition, our healthy is defined by our diet and exercise.
November 6, 2022
Diet and exercise are very important topics, and there's a world of misinformation out there. A science-based work by a professional sounds great.
This work does get overly technical at times, so it isn't always the most approachable. But I suppose that's the point of a 13 hour, science-backed work - getting into the details. This book clearly isn't just for people who know little and want to learn more; it's for people that look for highly specialized recommendations, and this work sets them straight on such advice that may not be correct. Still, I wish the basic key takeaways would be repeated more frequently throughout each chapter ("lecture") and the work as a whole.
However, I'm not certain that this is entirely accurate. For example, the author makes the claim that most people are dehydrated, and that this impacts typical performance; that there is a specific amount of water everyone should drink, and that you should monitor urine color to see if you've had enough. Modern science does not support this, although there is, unfortunately, plenty of media that does repeat these claims. (For one approachable source, turn to the "Wednesday, May 19, 2021" episode of the Body Stuff with Dr. Jen Gunter podcast.) This makes me question the accuracy of the rest of the book.
I suspect it's simply a matter of science evolving over time. This was apparently written in 2015. At the present time, it's 7 years later, AND we've experienced a global pandemic, along with a lot of false claims about what to eat because of the pandemic.
This work is definitely better than many others, but I'm not certain that it's the best available choice for right now - I'd look for something science-based that's more recently produced. However, I think there is a lot of value in the focus on "body composition" (both decreasing fat AND increasing muscle) instead of simply "losing weight," which can result in simply losing water weight or losing muscle mass.
This work does get overly technical at times, so it isn't always the most approachable. But I suppose that's the point of a 13 hour, science-backed work - getting into the details. This book clearly isn't just for people who know little and want to learn more; it's for people that look for highly specialized recommendations, and this work sets them straight on such advice that may not be correct. Still, I wish the basic key takeaways would be repeated more frequently throughout each chapter ("lecture") and the work as a whole.
However, I'm not certain that this is entirely accurate. For example, the author makes the claim that most people are dehydrated, and that this impacts typical performance; that there is a specific amount of water everyone should drink, and that you should monitor urine color to see if you've had enough. Modern science does not support this, although there is, unfortunately, plenty of media that does repeat these claims. (For one approachable source, turn to the "Wednesday, May 19, 2021" episode of the Body Stuff with Dr. Jen Gunter podcast.) This makes me question the accuracy of the rest of the book.
I suspect it's simply a matter of science evolving over time. This was apparently written in 2015. At the present time, it's 7 years later, AND we've experienced a global pandemic, along with a lot of false claims about what to eat because of the pandemic.
This work is definitely better than many others, but I'm not certain that it's the best available choice for right now - I'd look for something science-based that's more recently produced. However, I think there is a lot of value in the focus on "body composition" (both decreasing fat AND increasing muscle) instead of simply "losing weight," which can result in simply losing water weight or losing muscle mass.
June 15, 2023
This audio course would only be of real value to an exercise enthusiast who is serious about knowing the science. This would also be a good course for a trainer. For me it seemed well presented, but too detailed to be of practical use EXCEPT the professor ended each lecture with something practical to do in one's diet or exercise routine that captured the essence of what one should learn from each lecture. Because he did this he got an extra star from me.
I doubt I will listen to this course again. I am into diet and exercise but I'm not THAT into it. Your milage may vary.
Contents
Lect 01 Body Composition-Managing Our Expectations (31:17)
Lect 02 A Healthier Way to Measure Body Composition (36:58)
Lect 03 How Food Is Digested and Absorbed (32:32)
Lect 04 Nutritional Needs and Cellular Function (33:39)
Lect 05 Bioenergetics-Converting Food to Energy (31:05)
Lect 06 Carbohydrates-Composition, Storage, and Use (31:39)
Lect 07 Fat-Not the Nutritional Bad Guy (32:55)
Lect 08 Protein's Critical Role in Body Composition (29:43)
Lect 09 High-Protein Diets and Anabolic Resistance (35:51)
Lect 10 Critical Micronutrients and Water (34:54)
Lect 11 Food Labeling and Nutritional Choices (34:54)
Lect 12 Nutrient Timing and Frequency (32:51)
Lect 13 Nighttime Eating (26:48)
Lect 14 Evaluating Dietary Supplements (34:05)
Lect 15 Energy Balance and Weight Control (35:16)
Lect 16 The Caloric Cost of Exercise (31:21)
Lect 17 Exercise for Fat Loss (36:41)
Lect 18 Exercise for Healthy Muscle Mass (31:01)
Lect 19 Hormones and Body Composition (31:09)
Lect 20 Novel Ways to Change Body Composition (30:12)
Lect 21 Nutrition and Exercise-Special Needs (33:14)
Lect 22 Set-Point Theory and the Last Five Pounds (28:08)
Lect 23 Choosing Your Nutrition Plan (30:06)
Lect 24 Motivation to Change Your Body Composition (30:00)
I doubt I will listen to this course again. I am into diet and exercise but I'm not THAT into it. Your milage may vary.
Contents
Lect 01 Body Composition-Managing Our Expectations (31:17)
Lect 02 A Healthier Way to Measure Body Composition (36:58)
Lect 03 How Food Is Digested and Absorbed (32:32)
Lect 04 Nutritional Needs and Cellular Function (33:39)
Lect 05 Bioenergetics-Converting Food to Energy (31:05)
Lect 06 Carbohydrates-Composition, Storage, and Use (31:39)
Lect 07 Fat-Not the Nutritional Bad Guy (32:55)
Lect 08 Protein's Critical Role in Body Composition (29:43)
Lect 09 High-Protein Diets and Anabolic Resistance (35:51)
Lect 10 Critical Micronutrients and Water (34:54)
Lect 11 Food Labeling and Nutritional Choices (34:54)
Lect 12 Nutrient Timing and Frequency (32:51)
Lect 13 Nighttime Eating (26:48)
Lect 14 Evaluating Dietary Supplements (34:05)
Lect 15 Energy Balance and Weight Control (35:16)
Lect 16 The Caloric Cost of Exercise (31:21)
Lect 17 Exercise for Fat Loss (36:41)
Lect 18 Exercise for Healthy Muscle Mass (31:01)
Lect 19 Hormones and Body Composition (31:09)
Lect 20 Novel Ways to Change Body Composition (30:12)
Lect 21 Nutrition and Exercise-Special Needs (33:14)
Lect 22 Set-Point Theory and the Last Five Pounds (28:08)
Lect 23 Choosing Your Nutrition Plan (30:06)
Lect 24 Motivation to Change Your Body Composition (30:00)
May 6, 2022
This is a very comprehensive and detailed but highly engaging set of lectures on biochemistry, nutrition, weight loss, and staying fit. I think this course is probably one of the best out of the books/courses I have read/taken so far. It provides very good information on nutrition, exercise, and body composition. The author is very knowledgeable and cuts systematically through the various fad diets and get-slim-quick scams.
I really liked the fact that instead of focusing on weight loss or muscle gain per se, the course instead chooses to concentrate on having higher energy and living life to the fullest by improving one’s body composition.
Each lesson (there are 24 in total) ends with an actionable tip that we can implement into our lives based on the science discussed.
Highly recommend this course to anyone interested in changing their body composition and/or learning deeply about nutrition and exercise.
I really liked the fact that instead of focusing on weight loss or muscle gain per se, the course instead chooses to concentrate on having higher energy and living life to the fullest by improving one’s body composition.
Each lesson (there are 24 in total) ends with an actionable tip that we can implement into our lives based on the science discussed.
Highly recommend this course to anyone interested in changing their body composition and/or learning deeply about nutrition and exercise.
May 16, 2022
eThis was a decently interesting lecture series. Most if the information it contained confirmed things I already believed about diet and exercise, but it is nice to have those beliefs supported by studies and facts. I did also learn a decent amount about the biology of metabolism that I did not know before, so that was neat. The one big takeaway for me was the idea that I probably am not getting enough high quality protein, which is something I'm taking under consideration. Though taken together with the advice I already knew that I probably need to eat more fiber, it does seem challenging to fit in all the proper nutrition one is supposed to have.
March 9, 2024
All the information provided in this book will help anyone not already in the fitness industry or not focused on her health. If you’re already making some effort to keep yourself healthy and within an acceptable body weight, if you somehow already learned something about nutrition and exercise, this book won’t provide too much new information. Another thing to keep in mind is that this book is not up-to-date (as of 2024) with the latest studies done on the subject(s). Despite this small technical issue, the book is an interesting one and will provide almost everyone with some practical and insightful information. It will help you get started in your fitness journey with guidance and a better understanding of what to do first and what to focus on, as well as which myths to ignore and what B.S. to not listen to (from influences, diet gurus etc).
May 20, 2019
Independent nutrition and exercise researcher essentially confirms everything in the Obesity Code while adding that it's cool to eat protein right before bed (around 200 calories worth so it doesn't frig with sleep).
Also gave me a hard figure of 75/25 carb/protein ratio for post-workout meals. Nobody else committed to a number.
Also gave me a hard figure of 75/25 carb/protein ratio for post-workout meals. Nobody else committed to a number.
October 15, 2019
An invaluable evidence based view on nutrition and exercise. The book reviews current empirical facts while debunking common myths and misconceptions on the topic. The book is also well structured and easy to read. Extremely useful and recommended for anyone looking to make science-based, lasting positive changes to their health and well-being.
September 21, 2020
Though the book uses a lot of resources to provide an extensive general information about nutrition and exercise, I haven’t really learnt anything new. Ideal for someone looking for basic information about changing their lifestyle.
August 10, 2021
I liked it, it's simple and understandable and giving concrete steps to follow. However, the disclaimer how "this book does not replace medical advice" at the end of EVERY chapter was honestly unnecessary...
September 9, 2021
It takes a little while to get going, but once it does there is some really good, non-kooky, science-based advice that is very helpful. It led me to make a few diet, supplement, and lifestyle changes and I’ve already seen some results after only about a week.
July 28, 2022
Its a very good introduction for how food affects us and how we can improve our health in general.
I would suggest this book and especially the audio version to anyone beginning his or hers fitness and health journey.
I would suggest this book and especially the audio version to anyone beginning his or hers fitness and health journey.
July 31, 2022
Although very informative the way it was written felt quite patronising sometimes which rubbed me the wrong way. In the end I listed to it at 2x speed and used to pdf to get the information I missed from the fast narration. Not as good as other titles offered by great courses.
June 3, 2023
Good resource for science-based understanding and approaches to changing your body composition through exercise and diet. Not story-based so might not hold your attention very well.
Facts and numbers are great to build a gauge/foundation from!
Facts and numbers are great to build a gauge/foundation from!
June 2, 2024
I know most all of the content in this (just check my reading history), but there was some new stuff and it was well compiled, plus served as a good refresher of all the fundamentals.
I'm going to keep an ebook copy as reference material.
I'm going to keep an ebook copy as reference material.
April 2, 2020
Mainstream basic nutritional knowledge.
December 21, 2020
Good rehash of info I already knew, but included a few ideas I hadn't heard/tried before.
April 28, 2021
A lot of interesting and balanced information.
January 19, 2022
Excellent lecture series on all the basics of diet and exercise - straight forward, data based, simple
Displaying 1 - 30 of 39 reviews