Ep 205 - A Dietitian’s Weekly Dinner System and How it Will Help Yours: Part 3

How snacking can be helpful, and what this registered dietitian snacks on? In Part 4 of “What Does David Do?”, David admits he barely snacks, and explains why that’s not a flex, a recommendation, or a restriction. He walks through his kitchen environment strategy using Wendy Wood’s friction research, Introduces his Pause To Eat exercise with the 7 Points of HungerExplains why “good snacks” vs “bad snacks” is one of the most damaging ideas in men’s nutrition Reveals why stove-popped popcorn is one of the most underrated snacks in America. Plus: why men need to stop drinking fluids too late at night, and what prostate health has to do with sleep.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 ProgramAlimentar 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 episodeShare this episode with a friend, brother, or teammate who needs to hear itLeave a rating or review. It helps other men find the show.Connect with David: Instagram  · YouTube · LinkedInThis podcast is for educational purposes and isn't a substitute for personalized medical or nutrition advice.

Hey folks, in today's episode I explain why dinner is the most important meal in my family, not for nutrition perfection, but for connection. I share some important stats on how Americans spend more on eating out than groceries and how my approach keeps costs and stress down. I walk through my Sunday grocery routine (mostly at Lidl) built around staples, a consistent rhythm, and flexible ingredients, including evidence-backed benefits of tofu and my preference for white rice. I take your through the rotation of my six simple weeknight dinners. And more importantly, I emphasize eating together at the table with screens away as a key health practice. Oh, and I then cover what happens after dinner: an evening walk, simple wind-down snacks, prepping for the next morning through habit stacking, and brief breathwork/journaling to support sleep, ending with three “one small bites” to try this week.Time Stamps: 00:00 Show Intro and Disclaimer00:42 Why Dinner Matters01:50 Dinner as Family Connection03:15 From Store to Table Series03:53 Smart Shopping at Lidl05:15 Build a Grocery Rhythm05:43 Staples List and Tofu Myth08:56 Carbs Convenience and Structure11:24 Sunday Dinner and Intuitive Cooking15:39 Weeknight Rotation Tofu Stir Fry18:06 Homemade Pizza Night19:10 Pizza Sticker Shock19:34 Asian Dinner Rotation20:35 Fast Pasta Night21:00 Rice and Black Beans21:47 Deconstructed Pizza Night22:56 Flexible Weekly System23:56 Dinner Table Ritual24:42 Why Shared Meals Matter28:50 Evening Walk Reset30:21 Wind Down Snacks30:55 Prep Tomorrow Tonight32:03 Sleep Release Tools36:02 Three Small Bites37:25 Wrap Up and Next Episode38:22 Community and FarewellWant to make an impact? Click on your follow button in your app so you get more of these without having to do anything. And listen, if you know a guy that's been eating out alone, share this with him. Be well!  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 ProgramAlimentar 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 episodeShare this episode with a friend, brother, or teammate who needs to hear itLeave a rating or review. It helps other men find the show.Connect with David: Instagram  · YouTube · LinkedInThis podcast is for educational purposes and isn't a substitute for personalized medical or nutrition advice.

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/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 ProgramAlimentar 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 episodeShare this episode with a friend, brother, or teammate who needs to hear itLeave a rating or review. It helps other men find the show.Connect with David: Instagram  · YouTube · LinkedInThis podcast is for educational purposes and isn't a substitute for personalized medical or nutrition advice.

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 CommunityWant 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 ProgramAlimentar 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 episodeShare this episode with a friend, brother, or teammate who needs to hear itLeave a rating or review. It helps other men find the show.Connect with David: Instagram  · YouTube · LinkedInThis podcast is for educational purposes and isn't a substitute for personalized medical or nutrition advice.

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! 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 ProgramAlimentar 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 episodeShare this episode with a friend, brother, or teammate who needs to hear itLeave a rating or review. It helps other men find the show.Connect with David: Instagram  · YouTube · LinkedInThis podcast is for educational purposes and isn't a substitute for personalized medical or nutrition advice.

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.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 ProgramAlimentar 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 episodeShare this episode with a friend, brother, or teammate who needs to hear itLeave a rating or review. It helps other men find the show.Connect with David: Instagram  · YouTube · LinkedInThis podcast is for educational purposes and isn't a substitute for personalized medical or nutrition advice.

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 ProgramAlimentar 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 episodeShare this episode with a friend, brother, or teammate who needs to hear itLeave a rating or review. It helps other men find the show.Connect with David: Instagram  · YouTube · LinkedInThis 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 ProgramAlimentar 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 episodeShare this episode with a friend, brother, or teammate who needs to hear itLeave a rating or review. It helps other men find the show.Connect with David: Instagram  · YouTube · LinkedInThis 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 ProgramAlimentar 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 episodeShare this episode with a friend, brother, or teammate who needs to hear itLeave a rating or review. It helps other men find the show.Connect with David: Instagram  · YouTube · LinkedInThis 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 ProgramAlimentar 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 episodeShare this episode with a friend, brother, or teammate who needs to hear itLeave a rating or review. It helps other men find the show.Connect with David: Instagram  · YouTube · LinkedInThis podcast is for educational purposes and isn't a substitute for personalized medical or nutrition advice.