Podcast
One Small Bite
Hosted by David Orozco · EN
Food Therapist and Nutritionist David Orozco brings you a non-diet approach that will optimize your physical, emotional, and mental health One Small Bite at a time. David will help you chop harmful diet myths by providing thought provoking conversations grounded in sound nutritional science. From hot topics like fasting, fad diets, sleep, and chronic illnesses, to emotional health, David will help you create body positivity, build healthy relationships with eating, make peace with food, and work on your internal weight. David will cover proven methods to fuel your body and nourish your soul so that you thrive and evolve your internal mindset about health and wellness. The One Small Bite Podcast is where you come to challenge vulnerabilities in order to transform your life, small bites at a time. Subscribe today and take the first bite!
17episodes
Episodes
Newest firstAll episodes
Ep 195: Your Brain Forgot to Eat: ADHD, Anxiety, and the Invisible Eating Disorder
2w ago00:43:47Tap to summarizeWhat happens when a man’s brain runs so fast that his body gets left behind? In this episode, Dietitian Dude David Orozco, MS, RDN, CIEC, CEP, uses the Alimentar persona Noah, a 37-year-old software engineer with ADHD and anxiety, to explore how neurodivergent men experience disordered eating not through obsession, but through disconnection. Drawing on research from neuroscience, chrononutrition, and gastroenterology, David explains how ADHD, stimulant medications, anxiety, and irregular eating create a feedback loop that starves the body while the brain races ahead, and makes the case that structure with kindness, not discipline, is the bridge back to health.
Transcribe →EP 194: Why Knowing Everything About Nutrition Isn’t Saving Your Heart
3w ago00:42:51Tap to summarizeWhat happens when a man who knows everything about nutrition still can’t change? In this episode, David Orozco, MS, RDN, uses the Alimentar persona Raj — a 43-year-old PhD and self-proclaimed Food Philosopher, to explore the hidden connection between high-saturated-fat diets, HPA axis dysregulation, chronic cortisol elevation, sedentary behavior, and cardiovascular disease risk. Drawing on eight peer-reviewed studies, David shows how these systems form a feedback loop that knowledge alone can’t break — and makes the case that the bridge between knowing and doing isn’t more data, it’s curiosity, joy, and one small bite.2:00 — Meet Raj: The Food Philosopher5:00 — The HPA Axis: Your Body’s Stress Command Center9:00 — When Saturated Fat Becomes a Stressor12:30 — The Sedentary Multiplier15:00 — The Knowing-Doing Gap18:30 — Curiosity: The 5C That Opens the Door21:00 — Joy as Nourishment23:00 — One Small Bite: Practical Takeaways25:30 — Teaser: Next Episode — Noah and the Mind-Body Disconnect27:00 — Wrap-Up & Call to Action
Transcribe →EP 193: How Much Protein Do You Actually Need?
4w ago00:34:55Tap to summarizeHow much protein does a man actually need at 30, at 50, at 70? And what happens when a driven, data-obsessed man turns every meal into a math problem? In this episode, David Orozco, MS, RDN, uses the Alimentar persona Mark, a 49-year-old VP and chronic optimizer, to walk through evidence-based protein recommendations by life stage, the red meat and colon cancer connection, leaner and plant-based alternatives, and the deeper question: when does nutritional control become its own kind of harm? Rooted in the One Small Bite approach and the practice of Compassion from the 5 Cs, this episode makes the case that the most powerful thing a man can do isn’t optimize his protein...well you'll just have to listen to the episode.Listen in: 2:00 — Meet Mark: The Achiever4:30 — The Protein Question: How Much Do You Actually Need?9:00 — The Life Stage Breakdown12:30 — Red Meat, Cancer Risk, and the Protein Source Conversation16:00 — The Data Trap: When Information Becomes Overwhelm19:30 — Compassion: The 5C Nobody Wants to Talk About22:30 — Making Peace With Food25:00 — One Small Bite: Practical Takeaways27:00 — Teaser: Next Episode — Raj and the Stress Response28:00 — Wrap-Up & Call to ActionCome join in the episode! Peace!
Transcribe →EP 192: Richard’s Garden: What an 85-Year-Old Man Taught Me About Real Health
Jun 2400:26:56Tap to summarizeWhat actually predicts how long you’ll live? It’s not your body fat percentage or your gym routine. In this episode, David shares a personal story about his 85-year-old friend, Richard. He's a gardener, grandfather, and great-grandfather who’s never set foot in a gym, and Richard connects it to the Harvard Study of Adult Development, the Blue Zones, and the Japanese concepts of Ikigai and Moai. Chapter Markers1:30 — Richard’s Garden: A Personal Story5:00 — The Harvard Study of Adult Development9:00 — The Blue Zones: Ikigai and Moai13:00 — The Loneliness Crisis in Men16:30 — The Five Men Who Need This Conversation20:00 — What Richard’s Garden Teaches Us22:00 — One Small Bite: Practical Takeaways24:00 — Wrap-Up & Call to ActionDrawing on six peer-reviewed studies and meta-analyses, David makes the case that connection, purpose, and community are the strongest predictors of longevity. No hacks. No supplements. Just the science. And a garden!
Transcribe →EP 191 - Looking Healthy Isn’t Being Healthy: What Every Man Needs to Know
Jun 1700:24:25Tap to summarizeThis episode challenges the widespread assumption that being lean, ripped, or muscular automatically means being metabolically healthy. Using eight peer-reviewed studies, David walks through the hidden cardiovascular risks behind the “shredded” aesthetic like elevated LDL cholesterol, saturated fat–driven atherogenesis, the metabolically unhealthy normal-weight (MUNO) phenotype, and why heart disease remains the number-one killer of men. The episode reframes men’s health away from physique obsession and toward lab-driven, sustainable, One Small Bite habits.Chapter Markers 1:30 — The Myth: Abs = Health3:30 — The Science: What “Lean” Hides Under the Hood6:30 — Saturated Fat, LDL, and the Artery Problem9:00 — The MUNO Phenotype: Normal Weight, Abnormal Risk11:30 — Why Heart Disease Doesn’t Care About Your Six-Pack13:30 — The Body Trust Reframe15:30 — One Small Bite: Practical Takeaways17:30 — Wrap-Up & Call to Action
Transcribe →EP 190: The GLP-1 Episode: Science, Nutrition, and the Work No Medication Can Do
Jun 1000:28:07Tap to summarizeYou’ve seen the headlines. You’ve heard the success stories. Maybe you’ve been prescribed a GLP-1 yourself, or you’re thinking about it. But between the hype and the fear, the full picture is hard to find.In this episode, Dietitian Dude, David Orozco, registered dietitian nutritionist, certified intuitive eating counselor, exercise physiologist, breaks down the GLP-1 conversation in three parts.First, he names the tension most providers skip: what these medications actually do, what they don’t, and why the decision to take one carries more emotional weight than any 15-minute appointment can hold. Then he walks through five evidence-based nutritional must-haves for anyone currently on a GLP-1. From the muscle loss most people don’t see coming to the malnutrition risk hiding behind suppressed appetite. Finally, he tackles the plateau and weight regain reality, using the latest research from the STEP trials, the SEMALEAN study, and Lancet-published meta-analyses to reframe adaptation as biology — not failure.Drawing on nine peer-reviewed studies and rooted in his One Small Bite, intuitive eating, and weight-inclusive approach, David delivers the honest, shame-free conversation men deserve about GLP-1 medications. No verdicts. No moral panic. Just the science, the practical tools, and the internal work that holds.
Transcribe →EP 189: Fat Burn & Sleep: What Your Body Actually Does at Night
Jun 200:28:19Tap to summarizeDo you really burn more fat while you sleep? The internet says yes — but the science tells a more nuanced (and more empowering) story. In this episode, Dietitian Dude, David Orozco, breaks down the research on circadian metabolism, substrate oxidation, and the real relationship between sleep and fat loss. Drawing on seven peer-reviewed studies, David explains why sleep quality may matter more than any diet strategy for long-term fat loss — and offers three evidence-based 'One Small Bite' takeaways you can try this week. No hacks. No guilt. Just science and body trust.David Orozco is a registered dietitian nutritionist, certified intuitive eating counselor, and exercise physiologist. In this podcast, David explores topics around men's health and nutrition in a way that's actually grounded in science and in respect of their body. In his practice, Orozco Nutrition, he works with men to help and support men along their journey to a long a nourished life.
Transcribe →
Ep 188: What is the Secret Behind Exercise and Weight Loss? Part 2
May 22, 202400:59:13Tap to summarizeEmbracing Movement for Wellness: Beyond the MythsThis episode of the 'One Small Bite' podcast, hosted by David Orozco, a Registered Dietitian and Certified Intuitive Eating Counselor, delves into the misconceptions surrounding exercise, movement, and their impact on health and weight loss. David revisits the conversation with intern Dianna Thomas, an expert in movement and weight loss, focusing on personal experiences with diet culture and the importance of incorporating a weight-inclusive approach to helping clients enhance their health and wellness. They debunk the myth of needing to engage in excessive exercise for health, discussing the signs of overtraining and emphasizing the benefits of integrating small, consistent movements into daily life for overall well-being. The episode highlights studies that question the rigid benchmarks of physical activity, like the 10,000-steps-a-day goal, advocating instead for enjoyable and sustainable forms of movement. David's approach—centered on curiosity, compassion, commitment, and consistency—encourages listeners to explore movement beyond conventional exercise, aiming for a healthy balance that fosters both physical and mental health for a long and nourished life One Small Bite at time! 00:00 Welcome and Special Offer for Listeners01:15 Introducing the One Small Bites Show02:01 Diving into Movement and Weight Loss: Part Two02:35 Personal Stories and Debunking Diet Myths05:11 Understanding Overtraining and Its Effects14:44 The Mental and Physical Toll of Excessive Exercise19:41 Addressing Gym Intimidation and Promoting Inclusive Movement28:43 Differentiating Between Movement and Exercise32:08 Redefining Exercise: Beyond the Numbers33:25 Debunking the 10k Steps Myth: A Deep Dive34:30 The Impact of Movement on Longevity35:01 Study Insights: Steps, Intensity, and Mortality38:08 Challenges and Limitations of Fitness Tracking40:36 Personalizing Fitness: Lulu's Journey50:24 The Philosophy of Small Steps to Health
Transcribe →
Ep 187: What is the Secret Behind Exercise and Weight Loss? - Part 1
May 15, 202400:58:49Tap to summarizeNot so long ago I had a client that came to me wanting to find the best workout routine and diet plan to lose weight and keep it off. She felt the need to find a high intensity daily training fitness plan in order for her to lose the weight and keep it off for good. She was motivated and I remember she told me she had the "willpower" to stick with it this time. However, when she started working with me she discovered the secrete to exercise and movement. What she discovered will change your view on fitness. Listen in today as we discuss...The benefits of movementThe differences between movement and exerciseWhether it's better to be moving or to exerciseHow much movement is beneficial One small approach toward moving more for a nourished lifeA little info about our wonderful guest today. Dianna is currently a dietetic intern at Emory University Hospital. She holds a Bachelor's degree in Exercise Science from Kennesaw State University and a Master's in Nutritional Sciences from the University of Georgia. She is an experienced personal trainer and group fitness instructor who has run her private personal training company, Mini But Mighty LLC, since 2019. In this role, she helps women become the strongest and most confident versions of themselves by providing weight training coaching. She is passionate about the role nutrition plays in both general health and performance and aims to improve the health of all individuals as she works to become a registered dietitian in the state of GA.
Transcribe →Ep 186: The Skinny on Fat and Alternatives to Omega-3s - Part 2
Apr 24, 202400:29:25Tap to summarizeOmega-3s can be a beneficial part of someone's diet, but unfortunately our oceans are being over fished to the point of depletion. What if we had an alternative to those fish oil Omega-3s? What if we could get a renewable and plant-based source of Omega-3s that can be just as healthy for us as the famous EPA and DHA omega-3s we get from fish? Well, we can.! Listen in today to part two on my discussion on Fats, where I'll cover...Types of omega-3sHow Omega-3s are beneficial for our healthNew plant-based alternative sources of Omega-3sThe unfortunate over fishing of our oceansA meal plan for the day with health FatsLooking forward to having you join in today!
Transcribe →