One Small Bite

Hola amigos! Welcome back to the One Small Bite Podcast, where David brings an anti-diet approach to help you and Latinx folk make peace with your body and food. OK, you gotta listen in to this episode because this time David is bringing you a 3 Part Series with two amazing and brilliant guests registered dietitian nutritionist Carolina Guízar and therapist Melissa Carmona. In these three episodes we are discussing the weight-centered bias in healthcare within the LatinX community, and how diet culture oppresses and exploits Latinx folks. Now why would this be important to you? Because of skyrocketing healthcare and insurance costs and the perpetuation of weight stigmatization that escalates the constant racism, sizeism, capitalism, patriarchy, and negative impact on communities of color! 

Topics we cover include… 

• The Latinxs community is diverse
• Eating disorders in the Latinx community
• How diet culture oppresses and exploits Latinxs 
• Demonizing cultural food and vilifying convenience foods
• Exploiting fears around health and dying 

We are looking forward to this 3 Part Series with Carolina and Melissa. Can’t wait to have you join us and listen to this great information and perspective. 

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.

Remember, Episode 100 is coming soon, so stay tuned to hear highlights from previous shows, the name of our new company brand name, and what’s in store for in the future. Exciting!!!

If you want to work with us, head to our website And schedule an appointment. If you want, you can email us at [email protected]

Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Biteto 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 to another fantastic episode of the One Small Bite Podcast. We are so excited to bring you yet another thought inspiring conversation about body image, food, eating, substance abuse, disordered eating, and life changing journeys. In this episode David talks to Body Confidence Coach and Self-Talk Trainer Anne Poirier. Listen in as we discuss the various challenges people face in our lives when it comes to body image and diets.

We also talk quite a bit about her journey and various other topics around food, eating, body image, and her amazing book. 

• 3 Major events that solidified her disordered relationship with food and body
• Relationship to soccer and sports in High School
• College years was her 2nd wave of eating disorders, dieting, and body image issues
• Struggles with divorce, relationships, alcohol, and other body image issues
• Transformation to Intuitive Eating, HAES, and weight-inclusive life and work
• Blogging, writing, and coaching and helping people
• The book "The Body Joyful" and current work

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.

Exciting News!!! We’re going to be changing our company brand name soon, so keep an eye out for that.

If you want to work with us, head to our website And schedule an appointment. If you want, you can email us at [email protected]

Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Biteto 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! I’m excited for today’s episode because I have the honor to talk to Whitney Trotter, registered dietitian nutritionist, and nurse, about how black women and BIPoC (Black, Indigenous, and People of Color) are missed diagnosed for disordered eating and eating disorders, and how diet culture exasperates racism, sizeism, capitalism, and further marginalizes people of color as less than human.   

Whitney Trotter: (she/her) is dually licensed as a registered dietitian nutritionist, nurse, and she is also a certified yoga instructor. Whitney has over nine years of experience working as a registered dietitian serving in the HIV/AIDS community as well as an expert in eating disorders. She co-found an anti-trafficking organization called Restore Corpsand is also the owner/founder of Bluff City Health, a private practice specializing in bridging the gap in the eating disorder field of equitable care and social justice.

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.

Attention!!! We’re going to be changing our company brand name soon, so keep an eye out for that.

If you want to work with us, head to our website And schedule an appointment. If you want, you can email us at [email protected]

Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Biteto 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.

In this episode we’ll talk about changing the world through storytelling. Today, I bring acclaimed author, professor, and storyteller, Kimberley Dark, to the show. She will be telling us about enthusiastically accepting discomfort, dealing with ‘others bias’ in healthcare, and breaking the social hierarchy.

• [08:55] Why are stories so helpful in breaking the scaffoldings of social hierarchy
• [15:20] “Fat, pretty, and Soon to be Old”
• [26:19] Enthusiasm for being called out
• [33:56] Healthcare micro-aggressions
• [50:04] “Damaged Like Me”
• [54:57] Kimberley’s last meal on a desert island

Get a pre-order 25% discount for Kimberley’s book, “Damaged Like Me.” Learn more about Kimberley at her website, Instagram, Facebook, Twitter, and YouTube.

For show notes, links, and more info please click here to visit the website. We discuss so much 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.

We have some great guests coming up, so subscribe to this podcast and you’ll be able to keep up with all the latest episodes. Follow us on our social channels on Facebook, Instagram, Twitter, or send me a message me at my website

If you want to work with us, head to our website and schedule an appointment. If you want, you can email us at [email protected].  Also - we’re going to be changing our company brand name soon, so keep an eye out for that.

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.

In this episode we’ll talk about energy deficiencies. Today, I bring Owner of EnlightenU Nutrition Consulting, LLC, Val Schonberg, to the show. She will be telling us about Female and Male Athlete Triad, REDS, and busting some of the myths about calories.

You’ll also get to hear about how influential diet culture has been in nurturing a fear of weight gain, how eating disorders manifest, and how alcohol affects different aspects of our lives. If you want to hear more from Val, there will be a Part 2, where we talk about all things menopause.

Val Schonberg is a Registered and Licensed Dietitian with a master’s degree in Nutrition Science from the University of Minnesota. She is Board Certified as a Specialist in Sports Dietetics, a Certified Menopause Practitioner with the North American Menopause Society and a Fellow of the Academy of Nutrition and Dietetics. Val specializes in nutrition for recreational and professional athletes, dancers and performing artists, women in midlife and menopause, and individuals with disordered eating concerns. Originally from Minnesota, Val’s experience and expertise come from years of practice in many settings including eating disorder treatment, Division 1 college sports medicine, professional dance organizations, and speaking regionally and nationally on numerous nutrition related topics. In addition to individual nutrition counseling, she is currently the consulting dietitian for Emory Sports Medicine and Orthopedics and Atlanta Ballet. Val is passionate about providing nutrition care to populations vulnerable to disordered eating and promoting positive nutrition messages that help people make informed decisions about their health and live a life where they feel free to confidently embrace their best self.

In this episode we cover these topics. 

• The Female Athlete Triad and REDS (Relative Energy Deficiency in Sports) 
• Calories in equals calories out.” 
• Eating Disorders
• The fear of weight gain
• Alcohol

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.

We have some great guests coming up, so subscribe to this podcast and you’ll be able to keep up with all the latest episodes. Follow us on our social channels on Facebook, Instagram, Twitter, or send me a message me at my website

We’re going to be changing our company brand name soon, so keep an eye out for that.

If you want to work with us, head to our website And schedule an appointment. If you want, you can email us at [email protected]

Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Biteto 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.

In this episode we’ll talk about our practice and approach, and we’ll address some of the diseases, illnesses, and conditions that we see in our clients. I bring registered dietitian, and our podcast content creator, Raegan Perkins, to the show. This is going to be an introductory episode to how intuitive eating can benefit people with a chronic illness- which will be followed up by more in-depth episodes dedicated to each illness.

some of the chronic illnesses we mention include diabetes, hypertension, hyperlipidemia (high cholesterol), and polycystic ovarian syndrome (PCOS). We also talk about gut health, eating disorders, and the impacts of socio-economics on health. We see people with all these health conditions who live in a variety of body sizes and shapes.

We are a weight-inclusive, anti-diet, compassion-driven practice that helps our clients build a positive relationship to food, make peace with their body, and reconnect their lives to their values.

By using Intuitive Eating (IE), we help clients avoid chronic dieting and help people living with chronic illness breakaway from restricting food to manage their symptoms. 

Our approach

We take an anti-diet, weight-inclusive approach. A typical session with Raegan includes:

1. “Did you know?” Statements.
2. Hone in on what your body is trying to tell you.
3. Rebuilding the relationship with food.
4. Breaking away from the fear.

It’s important to establish a more positive relationship with food. We try to neutralize “problematic” foods, and get people back to a state of enjoyment of those foods.

“You are perfect exactly how you are, and the food that you want, you deserve. You should have it.”

For more show notes, guest links, and episode resources please check out the One Small Bite home page. 

We’re coming up on our 100th episode, so send me some of your questions. Follow us on our social channels on Facebook, Instagram, Twitter, or send me a message me at my website. We truly hope you enjoy this show, and would love to hear what you think.

Come and join our new One Small Bite Facebook community? Take part in the great conversation and become a member of a community that’s chopping diet culture, asking thought provoking questions about health at every size, and building positive relationships with food.

If you like this episode, then download the show wherever you listen to podcasts Apple, Spotify, Stitcher, Google and hit that subscribe button so you won’t miss an episode. While you're there, let me know what nutrition or health topic you’d like me to cover or leave a review.

Once again, I greatly appreciate you for listening and supporting my show. 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.

This episode is all about Creating a pause between the signals our body sends us and our evaluation of those signals in a cultural context (quoted from reembody website). The quote is the best way to sum up this conversation with guests Kevin Moore and Beck Beverage, founders of the reembody method and the breathing room app. Although, this quote may leave you with some questions like, what do you mean by 'the signals our body sends us' or evaluation of what…? That is to be expected (don't worry we unpack those question as well). For our long time listeners you'll hear some familiar concepts like interoceptive awareness and somatic work since we've discussed these topics with other guests in the past. For newer listeners you get hear a deeper conversation about these topics all in one episode. Really, this episode starts to tie these concepts together, and explains a specific app made to help people reconnect with the physical presentation of the emotions we feel.

A few other things David, Kevin, and Beck discuss include functional movement, the polyvagal theory, how the app Breathing Room came to be, and examples of how the app has helped other people. Honestly, the clinicians at TD Wellness like this app so much a some of our clients might be using it in the near future. This episode is a great listen regardless of if you are a long time listener, new to One Small Bite, one of David's clients, or not! All through the episode David and his guests discuss the importance of connecting to the body in the way you are feeling right now.

More about the Reembody Breathing Room
The Reembody Breathing Room is a guided practice based on the idea that our emotions are essentially physical sensations in the body to which we attach personal significance due to our lived experience.

If our life experiences have taught us that a particular way of feeling is dangerous, our unconscious behaviors will focus on how to separate us from our awareness of the underlying sensations that make up that feeling.

That strategy works for a little while, but we cannot stay separated from our body indefinitely without incurring consequences—sometimes severe ones.

The Reembody Breathing Room guides you through a practice of exploring how you feel using specialized vocabulary that focuses on body sensation, not on meaning. It creates a pause between the signals our body sends us and our evaluation of those signals..

In that pause, the systems of the body carry out their important work—processing, fueling, healing

For more show notes, guest links, and episode resources please check out the One Small Bite home page. 

Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food.

If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at [email protected] I'd love to hear from you.

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.

David is back with another great episode and this time he's talking with his special guest registered dietitian nutritionist (and just the awesomest weight-inclusive LatinX nutritionist out there) Dalina Soto MA, RD, LDN. Dalina is a Spanish speaking registered dietitian and works as one of the few Spanish speaking registered dietitian nutritionists in the Philadelphia area and virtually across the country, teaching her clients how to ditch the diet mentality and keep their culture alive.

For more show notes, guest links, and episode resources please check out the One Small Bite home page. 

Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food.

If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at [email protected] I'd love to hear from you.

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.

In Episode 89, David shares insight into a Healthline article about very low carbohydrate diets (VLCD). Per usual in the Friday Food Cast, you hear what one of our interns, Victoria Pamee, has found when doing a deep dive into the articles referenced research. The article is "How to Lose Weight FAST with Science". It provides several different suggestions, primarily reducing refined carb intake, increased protein and vegetable intake, and move your body. The article Victoria looked into was focused on very low carbohydrate diets. The research she delved deep into specifically looked at weight loss in older adults on a VLCD. 

David references the 8 Red Flags of weight loss research comparing the previously mentioned article to societal expectations. As you listen, you hear how information about the diversity and amount of participants, how blinded the researchers were, outcomes, how the age group in question possesses a predisposition to weight changes, and much more.

This episode continues to help you critically look at general internet search articles from a weight-inclusive, anti-diet registered dietitian's perspective. We hope to help our listeners continue to deconstruct the weight centric approach to health

For more show notes and episode resources please check out the One Small Bite home page.

Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food. 

If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at [email protected] I'd love to hear from you.

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.

On this Solo Episode, David explains some of the holes in weight loss research, shines a light on why the research doesn't support weight loss as a cure for everything, and discusses the difference between weight centric and weight inclusive. He asks "If you are supposed to lose weight to live longer and stay healthy why isn't it working?". 

In the beginning of this podcast David is transparent about his history with using a weight centric approach, working in a bariatric center, and his transition to and training in Intuitive Eating. This is important because most people don't know that nearly all education for dietitians is fatphobic. It can be hard as a practitioner to be curious and challenge what you've been taught, then inevitably break away from the norm. Most intuitive eating dietitians have a similar story to David's and it is important that IE dietitians continue to share their stories of growth.

As David talks about the holes in weight loss research he references John Robison's article about the 8 red flags of weight loss research which focuses on a commonly references weight loss research study for diabetes and heart disease - the Look AHEAD Study. Many of these red flags can be used to assess bias in any weight loss research study. During this podcast David really puts a critical eye on how weight centered research is being conducted. 

8 Red Flags of Weight Loss Research

1. Comparing participants to non-participants 
2. Using different denominators when determining outcomes 
3. Calling it "maintenance" when the program is still on going 
4. Claiming your program is highly effective at helping achieve clinically meaningful weight loss when it really isn't 
5. Not distinguishing between the health impacts of weight loss and life style changes 
6. Claiming "savings" when there isn’t enough evidence to prove it 
7. Not considering the age of participants
8. Not being transparent about likely outcomes and potential negative consequences 

For more show notes and episode resources please check out the One Small Bite home page. 

Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food.

If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at [email protected] I'd love to hear from you.

Photo by: instagram.com/carsonmasterson 

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.