One Small Bite

Bienvenidos todos! Have you ever noticed how stress or anxiety affects your eating rhythm? Have you ever noticed how your eating rhythm affects your digestion? Well my friends, I’m going to connect the dots. I’m going to culminate the Eating Rhythm series with a deep dive into the symbiotic dance between the eating rhythm and digestion system. 

Here’s a overview of what I’m going to cover:

1. Review the eating rhythm and its effects on health
2. Describe my client’s digestive and eating rhythm journey
3. IBS, the Low FODMAP why the eating rhythm helps
4. Chrono-nutrition and Gut microbiome connection
5. One small bite eating rhythm approach that helps the digestion

Where do I go from here?
For all the details and more about this episode, feel free to visit my website. 

• Download the show wherever you listen to your podcasts like Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
• Hit that subscribe button so you won’t miss another episode.
• Big Ask: Leave a Rate and 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.  
• Share the show with friends. Spread the love.
• 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 678-568-4714. 

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 y bienvenidos to the One Small Bite show! 
Burnout in men is a chronic problem, and the worst part is how it hides beneath the surface of masculine norms. In this episode, I bring on to the show my amazing dietetic intern Laney Jones to uproot the various culprits that lead to burnout in men, how they show up in men's mental and physical health, and of course the One Small Bite that leads to a more nourished life. 

You won't want to miss this in depth analysis of the effects of burnout, and the one small mindful solution one client took that changed his health. 

The fun stuff in this episode... 

• Hear about Allen's story and his challenges with burnout 
• Understand what burnout really is and means 
• Learn about the three main culprits of burnout in men 
• What the evidence shows and doesn't about burnout in men
• Find out what the opposite of burnout is a how it's important
• One small mindful solution that helped Allen, and can help you

Where do I go from here?
For all the details and more about this episode, feel free to visit my website. 

• Download the show wherever you listen to your podcasts like Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
• Hit that subscribe button so you won’t miss another episode.
• Big Ask: Leave a Rate and 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.  
• Share the show with friends. Spread the love.
• 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 678-568-4714. 

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 Folks! 
Here's another great installment in the Eating Rhythm series. And of course, Happy Thanksgiving to those of you hearing today's session when it comes out, Wednesday Nov 22nd, 2023. 

Have you ever woken up in the middle of the night and couldn't go back to sleep? Have you ever wondered why this happens. Well, in this episode, I'm going to explain how skipping meals and messing with our body's energy needs effects our sleep. 

In this episode you’ll get... 

• My experience between poor sleep and skipping meals
• The connection to our mental state and our eating and sleep patterns 
• The domino effect of erratic eating and sleep patterns and our health
• Understanding the misery zone and old familiar habits 
• The starved brain phenomenon and its role on habits and chronic stress
• One small method to break the cycle of bad habits and enhance both rhythms

For more details, feel free to visit my website for the full write up for this episode. 

Where do I go from here?

• Download the show wherever you listen to your podcasts like Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
• Hit that subscribe button so you won’t miss another episode.
• Big Ask: Leave a Rate and 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.  
• Share the show with friends. Spread the love.
• 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 678-568-4714. 

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 Folks! 
Continuing with the Eating Rhythm series for this month. Today’s session is about some tough life lessons. These lessons led to one small thing that made huge strides in creating a nourished life. 

By the way, if you don’t know what an eating rhythm is, or what it means, take a moment to listen to my last two episodes 165 and 166. They’ll help you understand what I’m talking about, but it’s not a requirement to listen to today’s episode. 

In this episode you’ll get... 

• How to pay attention to habits that interfere with your eating rhythm
• First hand examples of mindless habits that get in the way
• How sheer willpower, determination, or grit aren’t enough to make changes
• The negative and blinding effects of grind culture and unrealistic expectations
• What is the misery zone of habits that interrupt a positive relationship with food
• Creating friction and the recipe to making new helpful habits stick

For more details, feel free to visit my website for the full write up for this episode. 

Where do I go from here?

• Download the show wherever you listen to your podcasts like Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
• Hit that subscribe button so you won’t miss another episode.
• Big Ask: Leave a Rate and 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.  
• Share the show with friends. Spread the love.
• 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 678-568-4714. 

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!
In my mini series on Eating Rhythm, today I get into the nitty-gritty with you about the importance of making peace with food, and building a positive relationship with food and your body.

Did you know that not having an adequate eating rhythm is one of the main ways we develop a very negative relationship with food? Many of us often skip meals, or eat very little for a variety of reasons. Then we complain that we have problems with portions, or lack the control over our cravings and desires. The relationship with food is therefore one of control and manipulation.

In this episode I discuss... 

• What an eating rhythm is and why it’s important
• What happens when we don’t have an eating rhythm
• How a poor eating rhythm leads to a negative relationship with food
• How a negative relationship with food is similar to other relationships in our lives
• Find one small bite to start building an adequate eating rhythm, and a positive relationship with food

For more details, feel free to visit my website for the full write up for this episode. 

Where do I go from here?

• Download the show wherever you listen to your podcasts like Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
• Hit that subscribe button so you won’t miss another episode.
• Big Ask: Leave a Rate and 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.  
• Share the show with friends. Spread the love.
• 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 678-568-4714. 

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! 
Do you know what your eating rhythm is? Have you ever heard the term? Do you know how important an eating rhythm is for you?  

A few nights ago something woke me up in the middle of the night, and at first I thought it may had something to do with what I ate. But, I didn't have a stomach ache, I didn't need to go to the bathroom, and I wasn't feeling sick or upset. So, I began to remember what I often tell my clients "you're eating rhythm affects other body rhythms."  

In this episode I discuss... 

• what an eating rhythm is
• how important it is for our health
• how it impacts our body's systems
• how it affects our metabolism and energy levels
• it's intricate connection to our sleep rhythm
• and how to create an adequate rhythm for a nourished life

Please feel free to visit my website for the full write up for this episode. 

Where do I go from here?

• Download the show wherever you listen to your podcasts like Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
• Hit that subscribe button so you won’t miss another episode.
• Big Ask: Leave a Rate and 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.  
• Share the show with friends. Spread the love.
• 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 678-568-4714. 

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! This possibly one of the most common questions I get from clients, or anyone. Listen in to this amazing episode where I set the record about carbohydrates, and whether they actually make us gain weight or not.

In this episode you'll learn... 

• The different types of carbohydrates 
• Why the are so important for our health, and what that means
• How carbohydrates are essential for fueling your body
• The connection carbohydrates have to our identity and culture
• Whether they do or don't make us gain weight
• A simple One Small Bite approach to enjoying them

I'm really pleased to share this episode because I think it can really help people get a better understanding of carbohydrates and how they can be a part of any diet.

If you like reading alone, or prefer a full read, feel free to visit my website. I provide a complete write up for this episode. 

Get more stories about clients and their transformation to a more positive relationship with food and their body. Get Your Copy of the book -
One Small Bite: Anti-Diet Stories that Empower You To Build a Positive and Secure Relationship with Food

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. 
• 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.

Also, if you’re able to help we would greatly appreciate a small contribution by buying us a coffee here!  This show runs on the generosity of our community, and every small amount really helps. Thank you!

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! A couple of days ago someone asked me what I thought about the new blockbuster weight-loss drugs. Have you heard of them - Ozempic, Wegovy, and Moungaro? They are going viral (and not just in the social media sense either).  So, I thought this would be a good opportunity to unravel the mystery of these drugs. 

So, are they really the magic weight-loss shot (couldn't resist the play on "bullet" - ha, ha), or not?

In this episode you'll learn... 

1. What are these GDP-1 agonist? 
2. Do they work? 
3. What are the costs? 
4. What are the side effects? 
5. Will the medication keep the weight off?
6. Recommendations if you decide to use them. 

And, at the end, you'll get to pick the one that's gonna get you there! 

Get more stories about clients and their transformation to a more positive relationship with food and their body. Get Your Copy of the book -
One Small Bite: Anti-Diet Stories that Empower You To Build a Positive and Secure Relationship with Food

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.
• 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.

Also, if you’re able to help we would greatly appreciate a small contribution by buying us a coffee here!  This show runs on the generosity of our community, and every small amount really helps. Thank you!

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.

Hey there! In this episode I’m going to explain the 6 Intuitive Ways that having purpose can improve your odds for longevity. How can that be true, you might ask? Because people that live in the Blue Zones are living proof. Purpose is one of the nine key elements of longevity found in these populations. These centenarians wake up everyday with purpose, and it leads to these six methods of living fully.  Listen in to these simple, yet effective ways of living.  

6 Intuitive Ways Purpose helps us

1. Prioritize Meals
2. Manage Stress
3. Make Meaningful Connections
4. Slow Down
5. Purge Unhelpful Habits
6. Get Quality Sleep

And, at the end, you'll get to pick the one that's gonna get you there! 

Get more stories about clients and their transformation to a more positive relationship with food and their body. Get Your Copy of the book -
One Small Bite: Anti-Diet Stories that Empower You To Build a Positive and Secure Relationship with Food

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. 
• Share the show with friends, so spread the love.
• 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.

Also, if you’re able to help we would greatly appreciate a small contribution by buying us a coffee here!  This show runs on the generosity of our community, and every small amount really helps. Thank you!

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.

Hey there! In this episode I’ll show you how losing weight can actually damage your energy levels, and contrary to popular beliefs, lead to more long-term health problems. But don’t worry, I’ll give you some simple alternatives that you can do right now to keep you feeling fit and energized without getting on the weight-loss/weight-gain hamster wheel. OK let’s get started. 

I'll discuss...
Ways we try to lose weight. What happens when we lose weight
The signs wt-loss zaps your energy 

1.  Increased hunger
2. Weakened immunity
3. Low metabolism
4. Sleep challenges
5. Irritability
6. Anxiety and Depression (highs, lows)

And, I'll provide one small alternative that can help you right now to keep you fit and energized! 

Get more stories about clients and their transformation to a more positive relationship with food and their body. Get Your Copy of the book -
One Small Bite: Anti-Diet Stories that Empower You To Build a Positive and Secure Relationship with Food

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.

Also, if you’re able to help we would greatly appreciate a small contribution by buying us a coffee here!  This show runs on the generosity of our community, and every small amount really helps. Thank you!

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.