Ep 203 - My Morning Routine for Energy, Focus, and Calm

What does a registered dietitian actually eat for lunch? In Episode 2 of “What Does David Do?”, Dietitian Dude David Orozco opens with a privilege acknowledgment and then walks through his five real weekday lunches. Dinner leftoversLoaded sandwiches with jalapeño chips, Elevated Maruchan ramen with spinach and eggCharcuterie-style plates — most for under $5. Frozen MealsHe explains why his 1 PM lunch block is non-negotiable, why skipping lunch sets up your evening to fail, the science of post-meal walking and blood sugar, and why Friday lunch out is a Connect practice. Plus his dog who barks if he doesn’t take her for the post-lunch walk. Check out the full episode details and links to the research on the website: https://orozconutrition.com/podcast/episode-204-lunch/

What does a registered dietitian actually do every morning? In this first episode of the “What Does David Do?” series, Dietitian Dude David Orozco pulls back the curtain on his real morning routine. He'll give you the 2-minute breathing buffer before his feet hit the floor, his 6-day rotating workout schedule (including the neighborhood dad group that’s been meeting for 5 years), his two go-to breakfasts covering 6 of 7 food groups, why he drinks tea instead of coffee, and yes, why he sometimes eats pizza or ice cream for breakfast. No supplements. No biohacks. Just a system built on the 5 Basic Daily Functions. Plus fall-specific tips for protecting your morning as the days get shorter. Alimentar Men’s Community

No meal plan fixes loneliness. In this capstone deep dive on CONNECT — the fifth and final Basic Daily Function — Dietitian Dude David Orozco shares how losing his close male friendships nearly destroyed his health, his marriage, and his eating habits. He introduces Dr. Vivek Murthy’s loneliness-as-public-health-crisis frameworkDr. Julianne Holt-Lunstad’s 15-cigarettes-a-day mortality dataDan Buettner’s Blue Zones Moai traditionDr. Niobe Way’s research on boys’ friendships and the crisis of connectionThe neuroscience linking loneliness to emotional eating and gut microbiome disruption. The Connect Practice — three One Small Bites for rebuilding male connection at any age. Come and listen in to this great episode. And, if you'd like some more information on how to join a group of connected men, visit our website to find out more about our Alimentar Men’s Community! 

Willpower won’t break your worst habits. Structure will. In this deep dive on PURGE, the fourth Basic Daily Function, Dietitian Dude David Orozco shares his personal story of breaking a late-night loop that destroyed his eating rhythm, sleep, and health. He introduces Dr. Wendy Wood’s context cues and friction, Dr. Katy Milkman’s Fresh Start Effect, Dr. Jud Brewer’s curiosity-based approach to craving, Dr. Ronald Levant’s normative male alexithymia research, Evelyn Tribole and Elyse Resch's Intuitive Eating, and the dual meaning of Purge. The physical release and emotional release. David then covers how to Include a Purge Practice framework as part of root system integration. Come join the Alimentar Men’s Community — orozconutrition.com.

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. 

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.

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.  

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. 

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.

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.