One Small Bite

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?

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• 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.

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 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.

The diet industry says eat less. The research says eat better. In this deep dive on EAT — the first Basic Daily Function — Dietitian Dude David Orozco breaks down the science of Eating Rhythm (chrononutrition), why fiber is the most underrated nutrient in men’s health, how protein distribution matters more than total protein, and why caloric restriction is a metabolic trap. Includes a full sample eating plan with timing, food groups, and a nutrient map explaining what each food is actually doing for your body. 

Sign up for the FREE online workshop August 7th, 4pm & August 8th, 10am. Get an in depth introduction and approach to Eating Rhythm (chrononutrition) and the benefits to energy and metabolism. Register here. 

The Alimentar Men’s Program starts August 20th, 2026. Five weeks of in-person meals, fitness, knowledge, and skill building in a collaborative community of men looking to nourish for life. Register Today and get the discounted early bird rate. Don't miss out. Only a few spots left.  

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.

Every man needs a root system. In this episode, Dietitian Dude David Orozco introduces the 5 Basic Daily Functions — Eat, Move, Sleep, Purge, and Connect — the foundational framework behind the Alimentar Men’s Program. Learn why these five daily acts hold everything together, what the research says about each one, and how the next Alimentar cohort (August 20th) uses them to help men build lasting health in community. Plus: why the Harvard Study of Adult Development says your relationships matter more than your diet.

Register here today for the next Alimentar Men's Program, Aug 20th, 2026. It's a program you don't want to miss, and there are only 8 spots available. 

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.

Who feeds the man who feeds everyone? In this episode, Dietitian Dude David Orozco, MS, RDN, CIEC, CEP, uses the Alimentar persona Carlos: A 52-year-old first-generation Mexican-American business owner and father, to explore how cultural identity, machismo, and the Provider role shape a man’s relationship with self-care and nourishment. 

Drawing on 85 years of Harvard longevity data, Blue Zones research, and the latest science on gut microbiome diversity and cardiovascular health, David reframes eating as radical self-love, not indulgence, but the most fundamental act of self-preservation a man can practice. Featuring the 7 food groups framework, the 5C of Communication, and a teaser for the 5 Basic Daily Functions.

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.

What 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.

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.

What 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 Philosopher
• 5:00 — The HPA Axis: Your Body’s Stress Command Center
• 9:00 — When Saturated Fat Becomes a Stressor
• 12:30 — The Sedentary Multiplier
• 15:00 — The Knowing-Doing Gap
• 18:30 — Curiosity: The 5C That Opens the Door
• 21:00 — Joy as Nourishment
• 23:00 — One Small Bite: Practical Takeaways
• 25:30 — Teaser: Next Episode — Noah and the Mind-Body Disconnect
• 27:00 — Wrap-Up & Call to Action

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.

How 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 Achiever
• 4:30 — The Protein Question: How Much Do You Actually Need?
• 9:00 — The Life Stage Breakdown
• 12:30 — Red Meat, Cancer Risk, and the Protein Source Conversation
• 16:00 — The Data Trap: When Information Becomes Overwhelm
• 19:30 — Compassion: The 5C Nobody Wants to Talk About
• 22:30 — Making Peace With Food
• 25:00 — One Small Bite: Practical Takeaways
• 27:00 — Teaser: Next Episode — Raj and the Stress Response
• 28:00 — Wrap-Up & Call to Action

Come join in the episode! Peace! 

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.

What 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 Markers

• 1:30 — Richard’s Garden: A Personal Story
• 5:00 — The Harvard Study of Adult Development
• 9:00 — The Blue Zones: Ikigai and Moai
• 13:00 — The Loneliness Crisis in Men
• 16:30 — The Five Men Who Need This Conversation
• 20:00 — What Richard’s Garden Teaches Us
• 22:00 — One Small Bite: Practical Takeaways
• 24:00 — Wrap-Up & Call to Action

Drawing 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! 

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 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 = Health

3:30 — The Science: What “Lean” Hides Under the Hood

6:30 — Saturated Fat, LDL, and the Artery Problem

9:00 — The MUNO Phenotype: Normal Weight, Abnormal Risk

11:30 — Why Heart Disease Doesn’t Care About Your Six-Pack

13:30 — The Body Trust Reframe

15:30 — One Small Bite: Practical Takeaways

17:30 — Wrap-Up & Call to Action

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.