One Small Bite

It’s just another Tuesday afternoon in front of the computer and your back is acting up again. The pain comes and goes, but when it does it makes it so hard to concentrate. It’s so frustrating because you’re told to just take some pain meds, but to no avail. We may not realize that the aches and pains in our body can be an indirect effect of chronic stress that goes on almost automatically. For some, that automatic stress is so familiar we wouldn’t know what to do without it. It’s taking its toll on the body, sleep, eating, and you don’t even notice it. This is what we’re going to talk about today. How to relieve those aches and pains with a little bit of stress management, and a lot of compassion and awareness. Here are some of the main points we will talk about today. 

Here are some episode Highlights:

• Benefits of an Out-of-Network Physical Therapy practice
• How chronic stress affects those body aches and pains
• Runners and people on wheelchairs
• Recovery and body physiology and biology 
• 3 Simple ways to manage stress  
• Call-to-action to relieve pain

Resources: 

Get Your Copy of the book - One Small Bite: Anti-Diet Stories that Empower You To Build a Positive and Secure Relationship with Food

ON Community – We We bring together - people who want to build a positive relationship with food and body - To - practice new habits, learn, share, and grow together - So that we can - have a longer and higher quality of life! Read about it here.

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.

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.

Blah, blah, blah

Highlights:

• How stress effects our sleep
• The overworked HPA Axis and the circadian rhythm  
• The barrage of chronic stress in our lives 
• How weighing every day wakes us up
• 5 Tips to help us sleep better 

Resources: 

Get Your Copy of the book - One Small Bite: Anti-Diet Stories that Empower You To Build a Positive and Secure Relationship with Food

ON Community – We We bring together - people who want to build a positive relationship with food and body - To - practice new habits, learn, share, and grow together - So that we can - have a longer and higher quality of life! Read about it here.

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.

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.

Are you one of those that wake up at two or three in the morning and you just can't fall back to sleep? You toss and turn but the ruminating in your head doesn’t stop. Or maybe you’re dealing with menopause and getting hot flashes, or you’re getting up to pee all the time. You might pick up your tablet or your smartphone and you start looking at social media or maybe turn on the TV, and suddenly, it’s two hours later and you have to get up for work. Today, we’re going to look at the causes of waking up in the middle of the night and give you 5 simple ways you can start doing now to help you get back to sleep.

Highlights:

• How stress effects our sleep
• The overworked HPA Axis and the circadian rhythm  
• The barrage of chronic stress in our lives 
• How weighing every day wakes us up
• 5 Tips to help us sleep better 

Resources: 

Get Your Copy of the book - One Small Bite: Anti-Diet Stories that Empower You To Build a Positive and Secure Relationship with Food

ON Community – We We bring together - people who want to build a positive relationship with food and body - To - practice new habits, learn, share, and grow together - So that we can - have a longer and higher quality of life! Read about it here.

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.

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.

The stress response is a genetic trait that has been passed down to humans since our prehistoric reptilian ancestors. It is a response that has allowed us to deal with threats, challenges, and moments of danger. However, in modern society we are no longer being chased by bears, lions, or wolves, yet we deal with a low and chronic level of stress on a regular basis. In this podcast episode we are going to break down how stress interferes with our eating, metabolism, and appetite, and one simple way we can fix those challenges so that we don’t end up effecting our health in the long run. 

Highlights of this episode:

• The stress in our lives now
• Types of stress: Acute and Chronic
• Biology of stress: The HPA Axis 
• Chronic stress and effects on eating
• The One Small Bite approach to stress and eating 

Resources: 

Get Your Copy of the book - One Small Bite: Anti-Diet Stories that Empower You To Build a Positive and Secure Relationship with Food

Get Unstuck Class 

Classes are on Zoom, so no travel necessary. Read about it here: https://orozconutrition.com/courses/

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.

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.

Hi Folks - this week's episode is just a quick heads-up that I'm taking a break from podcasting this week. I'm on a little family getaway for the 4th of July and my birthday, and it's time for me to connect. I preach it a lot, so I'm walking the walk. I hope you too are able to find that important "me-time" and add some close intimate connections back into your life. 

Stay tuned because next week I start a new series on the affects of stress on eating, sleeping, joints and back, your gut health, your heart and mind. So, get ready cuz I got some great content coming your way. 

Thanks for tuning in. Following on IG or Twitter @OrozcoNutrition, DM me or leave me a review on Apple Podcast or Spotify. Love to hear from you. Thank you again! 

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.

Decolonize Your Plate!

Dr. Nyemb-Diop invites black people to decolonize their plate. The idea of a healthy plate consists of European centric foods. This systemic racism affects how nutrition services are provided to black people.  Black culture can create their plate their way by decolonizing it. Cultural foods are healthy and healing. Forget the whitewash of healthy food lists.

Highlights of this episode:

• Dr. Nyemb-Diop's Decolonize Your Plate approach
• Racism within nutrition and dietetics practices
• Systemic oppression in healthcare
• Body and food shame within black communities
• Healing through cultural foods

Guest Info: 

https://www.instagram.com/black.nutritionist/?hl=en

https://www.linkedin.com/in/keranyembdiop/

https://fierce-originator-7182.ck.page/73c6d6e0b1

Resources: 

Get Your Copy of the book - One Small Bite: Anti-Diet Stories that Empower You To Build a Positive and Secure Relationship with Food

Get Unstuck Class 

Classes are on Zoom, so no travel necessary. Read about it here: https://orozconutrition.com/courses/

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.

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.

Do we need a supplement for every problem? Bogus diet supplements are everywhere and often pedaled by celebrities. Their celebrity status adds more appeal to the supplement because so many of us wish we had that celebrity edge - the looks, success, money, likeability, and status. David saw the new infomercial by Tony Horton and wants to share his insights on this bogus product. This product has all 7 key signs of why a diet fails. If supplements are not the answer, what can we do instead?

Highlights of this episode:

• Tony Horton’s new bogus diet supplement
• 7 key signs of bogus diets
• Why bogus diets sell
• How consistency is key

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.

The secret to recover from binge eating is not through more restriction. David's guest, Sam, talks openly about her journey with binge eating. Her challenges are personal and systemic. Sam shares her secrets in the hope her message with reach others and create more understanding about this eating disorder. 

Highlights:

• What is binge eating? 
• Challenges and stereotypes 
• Fatphobia and Health At Every Size
• COVID pandemic impacts 
• Recovery process

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!

Further Resources:

The Book - One Small Bite: Anti-Diet Stories that Empower You To Build a Positive and Secure Relationship with Food

Get Unstuck Group Class - Classes are on Zoom, so no travel necessary. Read about it here: https://orozconutrition.com/courses/ 

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.

Do caffeine and caffeine-derivatives really give you wings? Actually, the higher you rise, the harder the fall. Caffeine and energy drinks don't really work to increase your energy or metabolism in the long run. Today David tackles common myths and assumptions about caffeine and caffeine derivates. Let's redefine the goal of if something is working for you.

Highlights of this episode:

• How energy levels change 
• Energy and metabolism 
• Caffeine and caffeine derivates 
• Debunking energy claims
• What helps your energy levels

 Resources: 

 One Small Bite: Anti-Diet Stories that Empower You To Build a Positive and Secure Relationship with Food

Get Unstuck Class 

Starts July 12, 2022. There’s an early bird special. Classes are on Zoom, so no travel necessary. Read about it here: https://orozconutrition.com/courses/ 

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.

The push for you to reach 10K steps is actually diet culture marketing. What if less was more to live longer? David examines the origin, the myth, and the science around 10K steps. Plus, what actually helps. It’s all about less is more, one small bite.

Highlights of this episode:

• Origin of 10K Steps
• The Science of 10K Steps
• 10K Steps is #Fitspiration
• Misleading Health Apps and Tools
• Starting a Program Right for You

Summary:
 
A Japanese company, Manpo-kei,” which translates to "10,000 steps meter," popularized the 10K steps through their pedometer product. Marketing probably advised that 10K was a nice big round number that would sound attractive and easy to remember. They weren't wrong. 

Now, wellness programs and other companies jump on the band wagon for folks to reach 10K steps. Even healthcare providers make assumptions that the 10K steps is based on evidence and recommend that to their patients. 

Depending on your foot and leg size and your stride, 10K steps is roughly around 5 miles. 

David is not arguing that walking is not beneficial for those in able bodies to do so. For the trendy go-getter perfectionists out there, or for those who see this stuff and feel guilty about their own performance, this information may offer some relief.

The real question is - 10K steps helps what for who? 

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.