One Small Bite

Hola amigos! Welcome back!

The recommendations to lower sodium or salt in food is promoted as a personal responsibility. Is that fair? What does the research really say?

Highlights of this episode:

• Sodium Controversy 
• Jeff’s Story
• Alexithymia 
• Sleep and High Blood Pressure

November is Men’s Health Awareness Month  

David’s personal connection to this observance is from his father, who suffered from hypertension, high cholesterol, heart attack, stroke, and severe digestive bleed. His father passed away in 2016 due to prostate cancer.

References: 

• 2009 Review: A comprehensive review on salt and health and current experience of worldwide salt reduction programmes
• 2013 Review: Effect of lower sodium intake on health: systematic review and meta-analyses
• The DASH Diet, 20 Years Later
• Sleep and Cardiovascular Disease

Where do I go from here?

• Listener Feedback Survey is still open!  Click here to give your feedback.  Four lucky participants will be randomly selected to receive a $25 gift card to Amazon.com!
• David’s book releases next year. It focuses on real clients, heroes and sheroes, that took one small bite towards their health that improved energy, mood, or sleep. The website has a sign-up sheet to launch a feedback group prior to publishing!

Podcast Stuff

• If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
• Hit that subscribe button so you won’t miss another episode.
•  Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
• Share the show with friends.

Nutrition Consulting 

If you want to work with us, schedule an appointment or a free 15-minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email [email protected] or phone 678-568-4717.

Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite to start transforming your life.

Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!

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 episode
• Share this episode with a friend, brother, or teammate who needs to hear it
• Leave 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.

Hola amigos! Welcome back!

It’s a trap! Tune-in for a rundown of why diets do not work. There is a better way to get what you want. 

Highlights of this episode:

Diets are…

• unsustainable behaviors 
• unscientific, no evidence
• unrealistic promises
• crazy extremes 
• supplements can be harmful
• endorsements, not evidence
• feelings of increased desires

Announcements:

• In-person, individualized nutrition consultations and telehealth is available at Orozco Nutrition. 
• Listener Feedback Survey is still open!  Click here to give your feedback.  Four lucky participants will be randomly selected to receive a $25 gift card to Amazon.com!
• David’s book releases next year. It focuses on real clients, heroes and sheroes, that took one small bite towards their health that improved energy, mood, or sleep. The website has a sign-up sheet to launch a feedback group prior to publishing!
• David just joined Clubhouse, a new social media connection tool.
• Coming soon: newsletter, swag, and events!
• November is Men’s Health Month! Hero Nathanial is introduced. Hypertension, high cholesterol, and men’s eating patterns. 

Where do I go from here?

• Check out the website for show notes and to sign up for our weekly newsletter.
• If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
• Hit that subscribe button so you won’t miss another episode.
•  Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
• Share the show with friends.
• If you want to work with us, schedule an appointment or a free 15 minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email [email protected] or phone 678-568-4717.

Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite to start transforming your life.

Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!

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 episode
• Share this episode with a friend, brother, or teammate who needs to hear it
• Leave 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.

Hola amigos! Welcome back!

This is a story that weight-loss programs do not want you to know. Tune in while David questions if weight loss is actually helping. Warning: if you are triggered from talks about obesity, BMI, or weight, please skip this episode.

Highlights of this episode:

• Diet culture fails 95%
• Red flags in weight-loss programs
• Weight-inclusive health
• What pausing can do

Link(s) from This Episode: 

• Obesity Research: https://pubmed.ncbi.nlm.nih.gov/26180980/ 

Announcements:

• Listener Feedback Survey is still open!  Click here to give your feedback.  Four lucky participants will be randomly selected to receive a $25 gift card to Amazon.com!
• David’s book releases next year. It focuses on real clients, heroes and sheroes, that took one small bite towards their health that improved energy, mood, or sleep. The website has a sign-up sheet to launch a feedback group prior to publishing!
• David just joined Clubhouse, a new social media connection tool.
• Coming soon: newsletter, swag, and events!

Where do I go from here?

• If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
• Hit that subscribe button so you won’t miss another episode.
•  Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
• Share the show with friends.
• If you want to work with us, schedule an appointment or a free 15 minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email [email protected] or phone 678-568-4717.

Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite to start transforming your life. 

Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!

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 episode
• Share this episode with a friend, brother, or teammate who needs to hear it
• Leave 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.

Hola amigos! Welcome back!

Do you see nighttime snacking as a problem?  Listen in to hear a real client's story and how intuitive eating lead to many discoveries.

Highlights of this episode:

• Real life struggles
• Emotional Eating
• Permission to Eat 
• Facts about Nighttime Snacking
• Approaches to Nighttime Snacking

Announcements:

We have conversations that help chop diet mentality and create peace with our bodies. We are focused on a compassionate approach to break free of weight stigma. 

We also have a team of trained RD nutrition professionals and work with psychologists within David’s private practice, Orozco Nutrition, in Decatur, Georgia. If you are struggling in diet culture or want guidance with nutrition, please do not hesitate to reach out. We want to hear from you. 

David’s book releases next year and focuses on real clients, heroes and sheroes, that took one small bite towards their health. Like having more energy, improving mood, or better sleep. The website has a sign-up sheet to launch a feedback group prior to publishing! 

David just joined Clubhouse, a new social media connection tool.

Where do I go from here? 

• If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google and hit that subscribe button so you won’t miss another episode. 
•  Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.  
• If you want to work with us, schedule an appointment. You can email us at [email protected], call 678-568-4717,  or explore our website.

Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite to start transforming your life. Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!

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 episode
• Share this episode with a friend, brother, or teammate who needs to hear it
• Leave 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.

Hola amigos! Welcome back!  David is going to share a story from his new book, planned to be released in 2022. This story is about caffeine. Don’t worry, the message may not be what you think. 

Highlights of this episode:

• Caffeine and stress cycle 
• Autopilot syndrome
• Caregiver syndrome
• Interoceptive awareness
• Domino effect

Description: 

Imagine a person who helps everyone but the self. The day is prioritized by work and family. Eating is squeezed into a busy schedule, shoving down food. Tiredness, sleepless, and burned out.  Many of David’s clients fits this description and this is the story of supporting her to be her own (s)hero. 

The client came in with complaints of weight gain. Diet culture told her to  stick to these rules and you’ll get what you want. Except, the diet was not helpful. 

Was it really weight loss that is needed?  No, she wanted to enjoy life. David picked up on one small habit, her morning coffee “me time," to build upon. 

David taught his client to use that time to create interoceptive awareness, which builds self-reflection skills. Her reliance on diets stopped because she learned how to listen to her own body. David explains, caffeine stimulates the pituitary gland to release adrenaline hormones, or stress hormones.  We internalize this stress, the body tries to communicate, but without interoceptive awareness, the body does not get what it needs. 

Announcements:  at Orozco Nutrition, we provide nutrition consultation. Please do not hesitate to reach out. We offer a free 15-minute phone call if you want to discover our service: 678-568-4717. 

David’s book releases next year!  The website has a sign-up sheet to launch a feedback group prior to publishing!  

Recommended Reading: Burnout, a book https://www.amazon.com/Burnout-Secret-Unlocking-Stress-Cycle/dp/198481706X

Stay Connected! Hit that subscribe button on Apple, Spotify, Castbox, Google, or Stitcher. Leaving review is really helpful! Connect on  Facebook, Instagram, Twitter, or feel free to email me at [email protected]. We also have a One Small Bite Facebook community! 

Remember, it really only takes "One Small Bite" over time to transform your life, so let’s – Chop the diet mentality; Fuel your body; and Nourish your soul!

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 episode
• Share this episode with a friend, brother, or teammate who needs to hear it
• Leave 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.

Welcome back mis amigos! 
 
Tune in as Grace Wong and David Orozco discuss a newly recognized eating disorder, ARFID.  ARFID stands for Avoidant Restrictive Food Intake Disorder and professionals are just now starting to understand it. 

Topics we cover include… 

• What is ARFID?
• Who is likely to develop ARFID
• Assumptions in eating disorders
• How trauma affects eating 
• Treatment of ARFID

 Introducing Our Guest 

Grace is a registered dietitian in Canada specializes in feeding and eating disorders.  She has been practicing as a dietitian for over 17 years, primarily in eating disorders, pediatrics, and mental health.  Grace works with clients of all ages living with feeding and eating disorders through a developmental lens.  She is experienced in working with co-existing conditions such as attention-deficit/hyperactivity disorder, autism spectrum disorder, sensory-based challenges, complex medical conditions, addictions and trauma.  Besides her clinical practice, she provides training and supervision for professionals in Canada and overseas.  She has written and developed various professional guidelines and papers on ARFID.  Grace is currently working with a group of multidisciplinary colleagues in developing the Responsive Feeding Therapy framework and resources to support this therapy approach.

Resources

For full show notes remember to visit our website for links and more.

If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google and hit that subscribe button so you won’t miss another episode.

Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.  

If you want to work with us, schedule an appointment. You can email us at [email protected], call 678-568-4717,  or explore our website.

Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite to start transforming your life.
 
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul

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 episode
• Share this episode with a friend, brother, or teammate who needs to hear it
• Leave 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.

Welcome back mis amigos! 
 
David’s client, Dr. Wanda Williams, shares her hero’s journey through the intuitive eating process. A classic tale of someone who gives and gives, and almost forgot to take care of herself. 

Topics we cover include… 

• A client’s journey through intuitive eating
• Emotional eating clarified 
• Weight cycling 
• Self-care is food and food is self-care

 Stay Connected!  

For full show notes remember to visit our website for links and more.

If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google and hit that subscribe button so you won’t miss another episode.

Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners fin the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.  

If you want to work with us, schedule an appointment. You can email us at [email protected] or call 678-568-4717. Our website is currently under construction.

Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite to start transforming your life.
 
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul

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 episode
• Share this episode with a friend, brother, or teammate who needs to hear it
• Leave 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.

Welcome back mis amigos! 
 
Intuitive eating is not just for recovery from chronic diets, it can be used in everyday nutrition care and medical nutrition therapy. Tune in to hear Angie discuss a gentler nutrition approach for athletes, digestive issues, and raising kids.

Topics we cover include… 

• Intuitive Eating with Athletic Performance 
• Intuitive Eating with Digestive Issues
• Intuitive Eating with Kids
• Introducing Our Guest
• Key to Success: Goal Setting Tips

 Introducing Our Guest 

Angie Dye is a Registered Dietitian Nutritionist (RDN) and a Certified Specialist in Sports Dietetics (CSSD). She is also a Certified Intuitive Eating Counselor. Angie works one-on-one with clients at her nutrition practice, Carpe Diem Nutrition, in Hershey, PA. Areas of expertise include Sports Nutrition, Digestive Health, and Intuitive Eating. She enjoys helping athletes optimize their performance with nutrition, and has seen the benefits in every level of athlete from youth, up to the ultra-endurance level. 

 Angie holds a Master’s Degree in Nutrition Science from Indiana University in Bloomington, Indiana. Prior to starting her private practice, Angie worked as a Clinical Dietitian at the University of Chicago Hospitals. She also served as adjunct faculty at Loyola University in Chicago. 

Angie loves being a wife and mother of 3 delightful teenagers. She has a passion for cooking and loves sharing simple, healthful and delicious recipes with her family, friends and clients. She has always loved sports, and completed her first triathlon in 1999. 

Stay Connected! 

For full show notes remember to visit our website for links and more.

If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google and hit that subscribe button so you won’t miss another episode.

Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners fin the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.  

If you want to work with us, schedule an appointment. You can email us at [email protected] or call 678-568-4717. Our website is currently under construction.

Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite to start transforming your life.
 
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul

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 episode
• Share this episode with a friend, brother, or teammate who needs to hear it
• Leave 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.

Welcome back mis amigos! 
 
 Why New Year's replay right now? Because that holiday season is around the corner. Time to re-visit some tips that will hopefully keep you from being sucked back into diet culture. Scroll to find out more... 

David speaks with a nurse who experienced food obsession herself, which led her to commit to finding a kinder solution that didn’t involve depriving herself.

Topics we cover include… 

• Finding an inner compass
• Somatic work
• Body attunement
• Womanifesto creates inner worth
• Avoiding New Year’s madness

Introducing Our Guest 

As an RN, Intuitive Eating Coach, and person in long term recovery, Tiffany Thoen has helped hundreds of women to achieve their goals. She works with high achievers who can do anything they set their mind to but still struggle with food. Having experienced food obsession herself, she committed finding a kinder solution that didn't involve depriving herself. She was able to heal her relationship with food, it was so powerful that she has dedicated herself to supporting high-achievers like her to do the same. Her clients are able to find peace with food and get back to doing what they really want to do in the world! 

For full show notes remember to visit our website for links and more.
 
 If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google and hit that subscribe button so you won’t miss another episode.

Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners fin the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.  

If you want to work with us, schedule an appointment. You can email us at [email protected] or call 678-568-4717. Our website is currently under construction.

Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite to start transforming your life.
 
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul 

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 episode
• Share this episode with a friend, brother, or teammate who needs to hear it
• Leave 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.

Welcome back mis amigos! 
 
Goals are important, right? Tune in to learn about interoceptive awareness and why Maria and David think that goals are not pass nor fail, but an experiment.  

Topics we cover include… 

• Personal training and disordered eating 
• How much food is too much food?
• Challenges of Intuitive Eating 
• Counseling through binge and emotional eating
• Real New Year’s Goals
• Weight assumptions in Chronic Disease

 Introducing Our Guest 

Maria is a Certified Intuitive Eating Counselor who helps people make peace with food. She specializes in "emotional eating," body dissatisfaction, and disordered eating such as chronic dieting and binge eating. She has a Bachelor’s Degree in Exercise Science from Belmont University and a Health & Wellness Coach Certification from the American College of Sports Medicine- affiliated Wellcoaches. Maria has almost a decade of experience in the fitness industry with 7 specialty exercise certifications. She has also completed nearly 20 graduate- level courses in counseling and is a fitness instructor at Vanderbilt University in Nashville, TN. 

For full show notes remember to visit our website for links and more.

If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google and hit that subscribe button so you won’t miss another episode.

Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners fin the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.  

If you want to work with us, schedule an appointment. You can email us at [email protected] or call 678-568-4717. Our website is currently under construction.

Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite to start transforming your life.
 
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul

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 episode
• Share this episode with a friend, brother, or teammate who needs to hear it
• Leave 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.