Changing Body Composition through Diet and Exercise

Course Overview

Cut through diet myths and exercise fads with this science-backed course by Professor Michael Ormsbee. Learn how to optimize your body composition (fat-to-muscle ratio) through evidence-based nutrition strategies and tailored workouts. Whether you want to lose fat, gain muscle, or boost overall health, these 24 lectures provide actionable steps for all fitness levels.

Video Lectures

01: Body Composition: Managing Expectations (33 min)

Debunks common weight-loss myths and helps set realistic body composition goals.

02: A Healthier Way to Measure Body Composition (37 min)

Explains why fat-to-muscle ratio matters more than weight and how to track it.

03: How Food Is Digested and Absorbed (32 min)

Breaks down nutrient partitioning and why exercise optimizes food utilization.

04: Nutritional Needs and Cellular Function (33 min)

Shows how nutrients protect cells, fuel mitochondria, and regenerate tissues.

05: Bioenergetics: Converting Food to Energy (31 min)

Details the body’s three energy systems and how fitness level affects fat burning.

06: Carbohydrates: Storage and Use (31 min)

Clarifies the insulin-carb relationship and ideal timing for carb intake.

07: Fat: Not the Nutritional Bad Guy (33 min)

Reveals why specific fats are essential for health and body composition goals.

08: Protein’s Critical Role (30 min)

Explains protein’s functions—from muscle repair to hunger regulation—and best sources.

09: High-Protein Diets and Anabolic Resistance (35 min)

Separates fact from fiction about protein needs and kidney health.

10: Critical Micronutrients and Water (35 min)

Highlights vitamins, minerals, and hydration’s role in metabolism and deficiencies.

11: Food Labeling and Nutritional Choices (35 min)

Decodes nutrition labels to identify nutrient-dense, minimally processed foods.

12: Nutrient Timing and Frequency (33 min)

Tests myths like “breakfast is most important” and meal frequency’s impact.

13: Nighttime Eating (27 min)

Debunks the “night eating = weight gain” myth; shows benefits of protein before bed.

14: Evaluating Dietary Supplements (34 min)

Assesses which supplements (if any) safely aid fat loss or muscle growth.

15: Energy Balance and Weight Control (35 min)

Teaches how to adjust food choices to align energy intake with goals.

16: The Caloric Cost of Exercise (31 min)

Compares calorie burn across activities and stresses consistency over intensity.

17: Exercise for Fat Loss (37 min)

Identifies workouts proven to reduce body fat, including resistance training.

18: Exercise for Healthy Muscle Mass (31 min)

Counters age-related muscle loss (sarcopenia) with strength-training strategies.

19: Hormones and Body Composition (31 min)

Explores how thyroid, insulin, and stress hormones influence fat storage.

20: Novel Ways to Change Body Composition (30 min)

Examines unconventional factors like sleep, plate size, and environmental toxins.

21: Nutrition and Exercise: Special Needs (33 min)

Tailors advice for vegetarians, children, and older adults.

22: Set Point Theory and the Last 5 Pounds (28 min)

Explains how the hypothalamus regulates weight and how to adjust your “set point.”

23: Choosing Your Nutrition Plan (30 min)

Simplifies diet selection with a focus on whole, minimally processed foods.

24: Motivation to Change (33 min)

Encourages small, sustainable habit shifts for long-term success.