One Small Bite

David Orozco
  • 5.0 (42)
  • Nutrition
  • Updated Weekly

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! 

  1. 2d ago

    Ep 206 - How to Manage Snacking and What I Do: Part 4

    How snacking can be helpful, and what this registered dietitian snacks on? In Part 4 of “What Does David Do?”, David admits he barely snacks, and explains why that’s not a flex, a recommendation, or a restriction.  He walks through his kitchen environment strategy using Wendy Wood’s friction research, Introduces his Pause To Eat exercise with the 7 Points of HungerExplains why “good snacks” vs “bad snacks” is one of the most damaging ideas in men’s nutrition Reveals why stove-popped popcorn is one of the most underrated snacks in America. Plus: why men need to stop drinking fluids too late at night, and what prostate health has to do with sleep. Want to go deeper? Visit orozconutrition.com for nutrition counseling, cooking demos, appointments, and resources to help you eat well without the stress. Join the Alimentar Men's Program Alimentar is a community for men who want to feel better in how they eat, move, sleep, and connect, one small bite at a time. No shame, no extreme rules, just real habits and real brotherhood. 👉 Learn more and join:  Enjoying the show? Follow the podcast so you never miss an episodeShare this episode with a friend, brother, or teammate who needs to hear itLeave a rating or review. It helps other men find the show.Connect with David: Instagram  · YouTube · LinkedIn This podcast is for educational purposes and isn't a substitute for personalized medical or nutrition advice.

    Ep 206 - How to Manage Snacking and What I Do: Part 4

  2. Sep 23

    Ep 205 - A Dietitian’s Weekly Dinner System and How it Will Help Yours: Part 3

    Hey folks, in today's episode I explain why dinner is the most important meal in my family, not for nutrition perfection, but for connection. I share some important stats on how Americans spend more on eating out than groceries and how my approach keeps costs and stress down. I walk through my Sunday grocery routine (mostly at Lidl) built around staples, a consistent rhythm, and flexible ingredients, including evidence-backed benefits of tofu and my preference for white rice. I take your through the rotation of my six simple weeknight dinners. And more importantly, I emphasize eating together at the table with screens away as a key health practice.  Oh, and I then cover what happens after dinner: an evening walk, simple wind-down snacks, prepping for the next morning through habit stacking, and brief breathwork/journaling to support sleep, ending with three “one small bites” to try this week. Time Stamps:  00:00 Show Intro and Disclaimer00:42 Why Dinner Matters01:50 Dinner as Family Connection03:15 From Store to Table Series03:53 Smart Shopping at Lidl05:15 Build a Grocery Rhythm05:43 Staples List and Tofu Myth08:56 Carbs Convenience and Structure11:24 Sunday Dinner and Intuitive Cooking15:39 Weeknight Rotation Tofu Stir Fry18:06 Homemade Pizza Night19:10 Pizza Sticker Shock19:34 Asian Dinner Rotation20:35 Fast Pasta Night21:00 Rice and Black Beans21:47 Deconstructed Pizza Night22:56 Flexible Weekly System23:56 Dinner Table Ritual24:42 Why Shared Meals Matter28:50 Evening Walk Reset30:21 Wind Down Snacks30:55 Prep Tomorrow Tonight32:03 Sleep Release Tools36:02 Three Small Bites37:25 Wrap Up and Next Episode38:22 Community and FarewellWant to make an impact? Click on your follow button in your app so you get more of these without having to do anything. And listen, if you know a guy that's been eating out alone, share this with him.  Be well!   Want to go deeper? Visit orozconutrition.com for nutrition counseling, cooking demos, appointments, and resources to help you eat well without the stress. Join the Alimentar Men's Program Alimentar is a community for men who want to feel better in how they eat, move, sleep, and connect, one small bite at a time. No shame, no extreme rules, just real habits and real brotherhood. 👉 Learn more and join:  Enjoying the show? Follow the podcast so you never miss an episodeShare this episode with a friend, brother, or teammate who needs to hear itLeave a rating or review. It helps other men find the show.Connect with David: Instagram  · YouTube · LinkedIn This podcast is for educational purposes and isn't a substitute for personalized medical or nutrition advice.

    Ep 205 - A Dietitian’s Weekly Dinner System and How it Will Help Yours: Part 3

  3. Sep 16

    Ep 204 - What a Dietitian Actually Eats for Lunch, Not What You'd Expect: Part 2

    What does a registered dietitian actually eat for lunch? In Episode 2 of “What Does David Do?”, Dietitian Dude David Orozco opens with a privilege acknowledgment and then walks through his five real weekday lunches.  Dinner leftoversLoaded sandwiches with jalapeño chips, Elevated Maruchan ramen with spinach and eggCharcuterie-style plates — most for under $5. Frozen MealsHe explains why his 1 PM lunch block is non-negotiable, why skipping lunch sets up your evening to fail, the science of post-meal walking and blood sugar, and why Friday lunch out is a Connect practice. Plus his dog who barks if he doesn’t take her for the post-lunch walk. Check out the full episode details and links to the research on the website: https://orozconutrition.com/podcast/episode-204-lunch/ Want to go deeper? Visit orozconutrition.com for nutrition counseling, cooking demos, appointments, and resources to help you eat well without the stress. Join the Alimentar Men's Program Alimentar is a community for men who want to feel better in how they eat, move, sleep, and connect, one small bite at a time. No shame, no extreme rules, just real habits and real brotherhood. 👉 Learn more and join:  Enjoying the show? Follow the podcast so you never miss an episodeShare this episode with a friend, brother, or teammate who needs to hear itLeave a rating or review. It helps other men find the show.Connect with David: Instagram  · YouTube · LinkedIn This podcast is for educational purposes and isn't a substitute for personalized medical or nutrition advice.

    Ep 204 - What a Dietitian Actually Eats for Lunch, Not What You'd Expect: Part 2

  4. Sep 9

    Ep 203 - My Morning Routine for Energy, Focus, and Calm: Part 1

    What does a registered dietitian actually do every morning? In this first episode of the “What Does David Do?” series, Dietitian Dude David Orozco pulls back the curtain on his real morning routine. He'll give you the 2-minute breathing buffer before his feet hit the floor, his 6-day rotating workout schedule (including the neighborhood dad group that’s been meeting for 5 years), his two go-to breakfasts covering 6 of 7 food groups, why he drinks tea instead of coffee, and yes, why he sometimes eats pizza or ice cream for breakfast. No supplements. No biohacks. Just a system built on the 5 Basic Daily Functions. Plus fall-specific tips for protecting your morning as the days get shorter.  Alimentar Men’s Community Want to go deeper? Visit orozconutrition.com for nutrition counseling, cooking demos, appointments, and resources to help you eat well without the stress. Join the Alimentar Men's Program Alimentar is a community for men who want to feel better in how they eat, move, sleep, and connect, one small bite at a time. No shame, no extreme rules, just real habits and real brotherhood. 👉 Learn more and join:  Enjoying the show? Follow the podcast so you never miss an episodeShare this episode with a friend, brother, or teammate who needs to hear itLeave a rating or review. It helps other men find the show.Connect with David: Instagram  · YouTube · LinkedIn This podcast is for educational purposes and isn't a substitute for personalized medical or nutrition advice.

    Ep 203 - My Morning Routine for Energy, Focus, and Calm: Part 1

  5. Sep 2

    Ep 202: Why Lonely Men Eat Worse, Sleep Worse, and Die Earlier

    No meal plan fixes loneliness. In this capstone deep dive on CONNECT — the fifth and final Basic Daily Function — Dietitian Dude David Orozco shares how losing his close male friendships nearly destroyed his health, his marriage, and his eating habits.  He introduces Dr. Vivek Murthy’s loneliness-as-public-health-crisis frameworkDr. Julianne Holt-Lunstad’s 15-cigarettes-a-day mortality dataDan Buettner’s Blue Zones Moai traditionDr. Niobe Way’s research on boys’ friendships and the crisis of connectionThe neuroscience linking loneliness to emotional eating and gut microbiome disruption. The Connect Practice — three One Small Bites for rebuilding male connection at any age. Come and listen in to this great episode. And, if you'd like some more information on how to join a group of connected men, visit our website to find out more about our Alimentar Men’s Community!  Want to go deeper? Visit orozconutrition.com for nutrition counseling, cooking demos, appointments, and resources to help you eat well without the stress. Join the Alimentar Men's Program Alimentar is a community for men who want to feel better in how they eat, move, sleep, and connect, one small bite at a time. No shame, no extreme rules, just real habits and real brotherhood. 👉 Learn more and join:  Enjoying the show? Follow the podcast so you never miss an episodeShare this episode with a friend, brother, or teammate who needs to hear itLeave a rating or review. It helps other men find the show.Connect with David: Instagram  · YouTube · LinkedIn This podcast is for educational purposes and isn't a substitute for personalized medical or nutrition advice.

    Ep 202: Why Lonely Men Eat Worse, Sleep Worse, and Die Earlier

  6. Aug 26

    Ep 201: The Late-Night Habit That Was Slowly Destroying My Health, And How I Broke It

    Willpower won’t break your worst habits. Structure will. In this deep dive on PURGE, the fourth Basic Daily Function, Dietitian Dude David Orozco shares his personal story of breaking a late-night loop that destroyed his eating rhythm, sleep, and health.  He introduces Dr. Wendy Wood’s context cues and friction, Dr. Katy Milkman’s Fresh Start Effect, Dr. Jud Brewer’s curiosity-based approach to craving, Dr. Ronald Levant’s normative male alexithymia research, Evelyn Tribole and Elyse Resch's Intuitive Eating, and the dual meaning of Purge. The physical release and emotional release. David then covers how to Include a Purge Practice framework as part of root system integration.  Come join the Alimentar Men’s Community — orozconutrition.com. Want to go deeper? Visit orozconutrition.com for nutrition counseling, cooking demos, appointments, and resources to help you eat well without the stress. Join the Alimentar Men's Program Alimentar is a community for men who want to feel better in how they eat, move, sleep, and connect, one small bite at a time. No shame, no extreme rules, just real habits and real brotherhood. 👉 Learn more and join:  Enjoying the show? Follow the podcast so you never miss an episodeShare this episode with a friend, brother, or teammate who needs to hear itLeave a rating or review. It helps other men find the show.Connect with David: Instagram  · YouTube · LinkedIn This podcast is for educational purposes and isn't a substitute for personalized medical or nutrition advice.

  7. Aug 19

    Ep 200: I Learned Something 15 Years Ago That Changed How I Deal with Migraines. It Can Change Your Life Too.

    Sleep isn’t earned — it’s a biological function. In this deep dive on SLEEP, the third Basic Daily Function, Dietitian Dude David Orozco shares his 15-year journey with migraines and sleep, introduces Dr. Rachel Zoffness’s biopsychosocial “pain recipe” framework, and reviews the research on testosterone, insulin resistance, cardiovascular damage, cortisol, BDNF, and the gut-sleep connection. Includes a practical Sleep Architecture Plan.  Want to go deeper? Visit orozconutrition.com for nutrition counseling, cooking demos, appointments, and resources to help you eat well without the stress. Join the Alimentar Men's Program Alimentar is a community for men who want to feel better in how they eat, move, sleep, and connect, one small bite at a time. No shame, no extreme rules, just real habits and real brotherhood. 👉 Learn more and join:  Enjoying the show? Follow the podcast so you never miss an episodeShare this episode with a friend, brother, or teammate who needs to hear itLeave a rating or review. It helps other men find the show.Connect with David: Instagram  · YouTube · LinkedIn This podcast is for educational purposes and isn't a substitute for personalized medical or nutrition advice.

  8. Aug 12

    Ep 199: Your Body Wasn’t Built to Sit. The Science of Moving Like You’re Alive.

    The gym isn’t failing you. The definition of movement is. In this deep dive on MOVE, the second Basic Daily Function of the One Small Bite Root System, and Dietitian Dude David Orozco breaks down why sitting is an independent cardiovascular risk factor, why a 10-minute post-meal walk outperforms most supplement protocols for glucose management, how movement produces BDNF (brain-derived neurotrophic factor) and clears cortisol, and why resistance training is a non-negotiable after 40. Includes persona-specific movement prescriptions for every life stage.  Oh, and find out more about our FREE workshop August 14th & 15th.  And the Alimentar Men’s Program starts August 20th. Want to go deeper? Visit orozconutrition.com for nutrition counseling, cooking demos, appointments, and resources to help you eat well without the stress. Join the Alimentar Men's Program Alimentar is a community for men who want to feel better in how they eat, move, sleep, and connect, one small bite at a time. No shame, no extreme rules, just real habits and real brotherhood. 👉 Learn more and join:  Enjoying the show? Follow the podcast so you never miss an episodeShare this episode with a friend, brother, or teammate who needs to hear itLeave a rating or review. It helps other men find the show.Connect with David: Instagram  · YouTube · LinkedIn This podcast is for educational purposes and isn't a substitute for personalized medical or nutrition advice.

See All (213)

5
out of 5
42 Ratings

About

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! 

Information

  • Creator
    David Orozco
  • Years Active
    2019 - 2026
  • Episodes
    213
  • Rating
    Explicit
  • Copyright
    © 2026 One Small Bite
  • Show Website
    One Small Bite

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