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!
13episodes
Episodes
Newest firstAll episodes
EP 191 - Looking Healthy Isn’t Being Healthy: What Every Man Needs to Know
1w ago00:24:25Tap 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
2w ago00:28:07Tap 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
3w ago00:28:19Tap 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.
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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
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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 →Ep 185: The Skinny on Fat and Alternatives to Omega-3s - Part 1
Apr 17, 202400:37:52Tap to summarizeSomething so common in the nutrition and health world is this idea of the magic bullet nutrient. Fats in food used to be that magic bullet for me. I used to think that if people could just get higher amounts of monounsaturated and omega-3 fatty acids in their diet, things would be so much better. They’d be able to enjoy food, feel satiated more often, and not overeat. Boy was this thinking flawed! In this episode, I break down the skinny on fats in our diets. What they are, where they come from, and what to pay attention to. Listen in as I go through the four main groups of fats - Saturated, Monounsaturated, Polyunsaturated, and Trans Fatty Acids. And then in my next episode I’ll discuss Omega-3s and some alternatives to Omega-3s that can help us enjoy a longer, more nourished life. I’m excited for this one. This episode is packed with great information about the types of fats that are helpful, and what to look out for in the ones that aren’t. Come and join me in this two part series on the skinny on fats.
Transcribe →Ep 184: What Everyone Ought to Know About Supplements - Part 2
Apr 10, 202400:31:28Tap to summarizeIt’s time for Part 2 of what everyone should know about. If you haven’t had a chance to listen to the first episode, please feel free to check it out here at Episode 183. Supplements are just that, a supplement needed to deal with a deficiency or an insufficiency. However, they are not food, which we need to survive, and they are not drugs, which are also necessary to help us survive. In today’s episode I cover…Understanding what natural really means What the supplement industry doesn’t tell youThe research on supplement qualityDangerous drug and supplement interactions Supplements effects on cancer and general healthBest resources available to help find the better quality supplementsOne small bite approach if you need to take a supplement
Transcribe →Ep 183: What Everyone Ought to Know About Supplements - Part 1
Apr 3, 202400:30:27Tap to summarizeWhen people tell me supplements are safe because they’re natural, I often tell them that poison ivy is also natural, but you wouldn’t be rubbing it all over your face. This is but one of many problems with supplements, and quite frankly just the way the industry likes it. Supplements are not a life-long solution for nutrition. If it were that easy, why would we need food? Come and join me in Part 1 of this two part series on supplements. In today’s episode I'll cover…What is a supplement and what are they forWhy and how they should be takenThe three variables to remember when taking supplementsThe quality, purity, accuracy, and dosage problemsWho regulates supplements and what to watch out forWhat is the financial implications of supplementsOne small bite approach if you need to take a supplementNow stay tuned for next week’s episode where I’ll finish off this two-parter by expanding on what to watch out for, and a food-focused approach will help you get the nutrients you need to help you live a long and nourished life.
Transcribe →Ep 182: What Factors Determine Your Health and Longevity
Mar 27, 202400:31:14Tap to summarizeJust like a vegetable or flower garden, living a full and long life requires several key elements to flourish. We know that hard work, dedication, and energy are necessary, but be aware of the things out of our control. For a garden it might be things like the weather, the amount of sunlight, or the critters that enjoy the fruits of your labor first. Longevity requires managing our behaviors like diet, exercising, and sleeping well, but it also requires a combined effort of community and support, access to quality education, access to quality healthcare, and a safe and secure environment. These things you might not have control over. In today’s episode I will explore the Social Determinants of Health and how they interplay with our lifestyle habits and behaviors to enhance longevity and help us live a nourished life. In today’s episode I'll cover…The comparison of healthy garden to human health and longevityWhat are the Social Determinants of HealthDescribe each of the five determinants of healthThe connection to the 5 key ingredients from last week's episodeTalk about The Harvard Study of Adult DevelopmentDiscuss the most important finding from the Harvard Study One small bite approach to begin or enhance your SDoH
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