Orozco Nutrition

Orozco Nutrition An Anti-Diet, Weight-Inclusive, Intuitive Eating nutrition practice! We provide services that will inspire you to build a more fulfilling life.

We are a team of Registered Dietitian Nutritionists that practice from a weight-inclusive lens. We help you build a positive relationship with food and your body, to crush diet culture and regain your body trust. We offer online individual counseling services such as
• Nutrition and Intuitive Eating counseling and therapy
• Physical movement assessment and coaching
• Diabetes management
• Group

support programs

Visit our podcast - One Small Bite - wherever you listen to podcasts! Join the One Small Bite community group! Contact us at [email protected]

08/25/2026

You’re losing muscle right now. If you’re over 40, it’s accelerating.

Sarcopenia is an age-related muscle loss condition, but isn’t cosmetic. Muscle is:
- Your resting metabolic rate driver
- A glucose sink (pulls blood sugar into cells)
- Joint protection
- Fall prevention
- The difference between independence and dependence at 80

2025 research:
- Only resistance training activates satellite cells and drives protein synthesis
- Prescription: 60-80% 1RM, 2-3x/week, 8-12 weeks
- Outcomes: 30-60% strength gains, ~1.1 kg lean mass increase
- Aerobic exercise alone CANNOT prevent sarcopenia

And here’s the connection to Eat (Episode 193): men over 40 need ~30g protein per meal to trigger muscle protein synthesis. But protein without a stimulus doesn’t build muscle.

Eat provides the substrate. Move provides the signal. They work as a system.

This isn’t about getting jacked. It’s about getting off the floor at 75.

08/22/2026

You are losing muscle. Right now. And if you’re over 40, it’s accelerating.

It’s called sarcopenia. The age-related loss of muscle mass and strength, and it begins around 40 and accelerates after 60. This unfortunately is not cosmetic. Muscle is the most metabolically active tissue in your body. It drives your resting metabolic rate. It serves like a glucose sink, pulling blood sugar into cells during and after resistance work. It protects your joints. It prevents falls. It is quite literally the tissue that determines whether you can live independently at 80.

Resistance training generates the mechanical tension and metabolic stress needed to activate satellite cells and drive protein synthesis to combat sarcopenia. Aerobic exercise alone cannot do this.

The prescription from the research: 60 to 80 percent of your one-rep max, two to three sessions per week, 8 to 12 weeks. The outcomes: 30 to 60 percent gains in muscle strength and approximately 1.1 kilograms of lean mass increase. That’s about 2.5 pounds of muscle gain.

And here’s where Move connects to Eat in the Root System. In the protein Episode 193, I talked about the leucine threshold. How much high-quality protein per meal to trigger muscle protein synthesis. But that protein only becomes muscle if there’s a stimulus. Resistance training is that stimulus. Eat provides the substrate. Move provides the signal. They work as a system.

This isn’t about getting jacked. It’s about getting off the floor when you’re 75. It’s about carrying your grandkids. It’s about function.

08/14/2026

Why crackers at 3 PM crash you by 4 PM:

No fiber → rapid gastric emptying → blood sugar spike → insulin spike → crash in 45 minutes.

Research shows that fiber slows gastric emptying by 20%. Add protein and fat, and nutrients enter gradually, which is sustained energy, stable mood, and no crashes.

And fiber feeds the gut bacteria linked to mental health. A 2025 review: 80% of depression studies showed loss of gut microbial diversity.

One Small Bite: build a plate with 3 of the 7 food groups. Grain + protein + fruit or veg.

Full podcast episode 195 link in bio.

I love making simple, quick, and healthy meals that taste delicious. In this crazy busy AI and algorithmic world, that’s...
08/11/2026

I love making simple, quick, and healthy meals that taste delicious. In this crazy busy AI and algorithmic world, that’s pulling our attention in a million different directions, meals like these help slow me down, nourish, and super charge brain power again.

I am getting ready to give my next cooking demo at Fulton County Employee Wellness Fair.

Thank you , Inc. for sponsoring me and to Fulton Co for having me again.

Comment below or DM me to book your company’s or group’s next wellness fair or lunch & learn.

08/07/2026

The gym doesn’t undo the chair. Here’s what the research actually says.

Every additional hour of sitting = 5% more cardiovascular risk
Above 6-8 hrs/day = significant increase in all-cause mortality
30% higher CVD risk from high sedentary behavior. Independent of physical activity. Yes, even if you lift 4x/week

And it gets worse. Prolonged sitting suppresses your body’s cortisol clearance, so the same chair that’s raising your cardiovascular risk is also amplifying the stress loop that’s damaging your arteries.

You don’t need another gym session. You need interruption.

One Small Bite: 10-minute walk after dinner. Research shows it reduces blood sugar spikes 22-50% through a pathway that doesn’t even need insulin.

The chair is the risk. The walk is the intervention. Full episode link in bio.

08/06/2026

ADHD doesn’t just affect focus. It affects eating.

Dopamine dysregulation means your brain doesn’t generate strong enough anticipatory signals to interrupt hyperfocus and remind you to eat. Poor interoceptive awareness means you miss hunger cues entirely, until they become lightheadedness and irritability at 4 PM.

Research: adults with ADHD face almost 4x the risk of developing an eating disorder. Not from overeating, but from chaotic, unstructured patterns driven by neurology, not willpower.

You’re not lazy. Your wiring is different.

Full episode in bio.

08/05/2026

Every food on this plate is doing specific work. Not vibes. Mechanisms.

- 🥚 Eggs → complete protein, leucine threshold for muscle building
- 🥬 Spinach → magnesium for ATP (cellular energy production)
- 🫑 Bell pepper → vitamin C, enhances iron absorption from spinach
- 🫒 Olive oil → monounsaturated fat, 238 trials confirming anti-inflammatory effects
- 🫐 Berries → anthocyanins for endothelial function + oxidative stress
- 🍞 Whole grain toast → fiber + B vitamins for energy metabolism

That’s ONE breakfast. 5 of the 7 food groups.

This isn’t health food because Instagram said so. It’s evidence.

The full episode walks through an entire day, every meal, every timing, every nutrient mapped.

Free workshop Aug 14 & 15 where we build it together. Link in bio.

07/25/2026

Joy counts as nourishment!

We don’t often realize the impact food has on our lives while we’re eating it. We hyper-focus on nutrients, macros, sugar, calories, and often overlook one key ingredient.

The social connections that make us whole. That nourishes our souls, and fuels our emotions.

Whether it’s a Mediterranean, a Mexican, or your own cultural diet, it can provide robust cardiovascular protection — reducing CRP, IL-6, LDL, and cardiovascular events.

It can be any cultural eating style

And what is it? A variety of food groups, lots of color, lots of diversity like - Avocados, olive oil, corn, fish, lamb, figs, papaya, almonds, and so much more.

Meals shared with friends. Meals enjoyed, but not optimized for maximum muscle girth.

The healthiest diet on earth is built around pleasure and cultural identity. That’s not a contradiction. That’s the evidence.

07/23/2026

85 years. 724 men. One finding.

The #1 predictor of health and longevity isn’t diet. Isn’t exercise. Isn’t genetics.
It’s the quality of your relationships.

Harvard Study of Adult Development:
- Relationship quality at 50 → best predictor of health at 80
- Loneliness as harmful as smoking

Blue Zones:
- 50% higher survival with strong social ties
- Community, shared meals, purpose

The provider already has the community. What he’s missing is himself.

Full episode — link in bio.

07/21/2026

Your ADHD medication helps your brain focus. It also suppresses your appetite, and not just a little.

Research shows stimulants reduce total energy intake and make food neurochemically less rewarding. The result: you skip breakfast, hyperfocus through lunch, and crash by 4 PM — making food choices from desperation, not intention.

One Small Bite: eat something BEFORE your meds kick in. That narrow morning window is your best chance to front-load fuel for the day.

This isn’t willpower. It’s neurochemistry. Full episode in bio.

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