One Small Bite – Details, episodes & analysis

Embracing Movement for Wellness: Beyond the Myths

This episode of the 'One Small Bite' podcast, hosted by David Orozco, a Registered Dietitian and Certified Intuitive Eating Counselor, delves into the misconceptions surrounding exercise, movement, and their impact on health and weight loss. David revisits the conversation with intern Dianna Thomas, an expert in movement and weight loss, focusing on personal experiences with diet culture and the importance of incorporating a weight-inclusive approach to helping clients enhance their health and wellness. 

They debunk the myth of needing to engage in excessive exercise for health, discussing the signs of overtraining and emphasizing the benefits of integrating small, consistent movements into daily life for overall well-being. The episode highlights studies that question the rigid benchmarks of physical activity, like the 10,000-steps-a-day goal, advocating instead for enjoyable and sustainable forms of movement. 

David's approach—centered on curiosity, compassion, commitment, and consistency—encourages listeners to explore movement beyond conventional exercise, aiming for a healthy balance that fosters both physical and mental health for a long and nourished life One Small Bite at time! 

00:00 Welcome and Special Offer for Listeners
01:15 Introducing the One Small Bites Show
02:01 Diving into Movement and Weight Loss: Part Two
02:35 Personal Stories and Debunking Diet Myths
05:11 Understanding Overtraining and Its Effects
14:44 The Mental and Physical Toll of Excessive Exercise
19:41 Addressing Gym Intimidation and Promoting Inclusive Movement
28:43 Differentiating Between Movement and Exercise
32:08 Redefining Exercise: Beyond the Numbers
33:25 Debunking the 10k Steps Myth: A Deep Dive
34:30 The Impact of Movement on Longevity
35:01 Study Insights: Steps, Intensity, and Mortality
38:08 Challenges and Limitations of Fitness Tracking
40:36 Personalizing Fitness: Lulu's Journey
50:24 The Philosophy of Small Steps to Health

Not so long ago I had a client that came to me wanting to find the best workout routine and diet plan to lose weight and keep it off. She felt the need to find a high intensity daily training fitness plan in order for her to lose the weight and keep it off for good. She was motivated and I remember she told me she had the "willpower" to stick with it this time. However, when she started working with me she discovered the secrete to exercise and movement. What she discovered will change your view on fitness. 

Listen in today as we discuss...

• The benefits of movement
• The differences between movement and exercise
• Whether it's better to be moving or to exercise
• How much movement is beneficial 
• One small approach toward moving more for a nourished life

A little info about our wonderful guest today. Dianna is currently a dietetic intern at Emory University Hospital. She holds a Bachelor's degree in Exercise Science from Kennesaw State University and a Master's in Nutritional Sciences from the University of Georgia. She is an experienced personal trainer and group fitness instructor who has run her private personal training company, Mini But Mighty LLC, since 2019. In this role, she helps women become the strongest and most confident versions of themselves by providing weight training coaching. She is passionate about the role nutrition plays in both general health and performance and aims to improve the health of all individuals as she works to become a registered dietitian in the state of GA.

Inflammation is part of the body's defense mechanism. It is the process by which the immune system recognizes and removes harmful and foreign stimuli and begins the healing process. Inflammation can be either acute or chronic. However, harmful stimuli may not be so foreign, and can actually be induced by ourselves. 

Body shame, weight stigma, weight bias, is sizeism. Sizeism is a prejudice or discrimination on the grounds of a person’s size or weight. This means that there is an ever present and chronic level of stress and negativity about their body. 

This stress, induced by emotional or mental negativity, can influence food choices. Often, we use hyper-palatable foods to help cope or soothe ourselves under these stressful situations. And, what's ironic is that stress is that very stimuli that increases inflammation. So is it the food or the stress that's leading to inflammation. 

In this episode I'll discuss the interplay between food choices, mental health, and inflammation. I will discuss... 

• What inflammation is
• The types of inflammation
• The effects of inflammation on our health and longevity
• What we don’t know about inflammation
• Discuss how inflammation is connected to our nourishment
• How inflammation is connected to sizeism or weight stigma
• Provide you with One Small Bite to manage inflammation 

Welcome back mis amigos! I’m excited for today’s episode because I have the honor to talk to Whitney Trotter, registered dietitian nutritionist, and nurse, about how black women and BIPoC (Black, Indigenous, and People of Color) are missed diagnosed for disordered eating and eating disorders, and how diet culture exasperates racism, sizeism, capitalism, and further marginalizes people of color as less than human.   

Whitney Trotter: (she/her) is dually licensed as a registered dietitian nutritionist, nurse, and she is also a certified yoga instructor. Whitney has over nine years of experience working as a registered dietitian serving in the HIV/AIDS community as well as an expert in eating disorders. She co-found an anti-trafficking organization called Restore Corpsand is also the owner/founder of Bluff City Health, a private practice specializing in bridging the gap in the eating disorder field of equitable care and social justice.

For full show notes remember to visit our website for links and more.

If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google and hit that subscribe button so you won’t miss another episode.

Attention!!! We’re going to be changing our company brand name soon, so keep an eye out for that.

If you want to work with us, head to our website And schedule an appointment. If you want, you can email us at info@tdwellness.com

Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Biteto start transforming your life.

Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul

In this episode we’ll talk about changing the world through storytelling. Today, I bring acclaimed author, professor, and storyteller, Kimberley Dark, to the show. She will be telling us about enthusiastically accepting discomfort, dealing with ‘others bias’ in healthcare, and breaking the social hierarchy.

• [08:55] Why are stories so helpful in breaking the scaffoldings of social hierarchy
• [15:20] “Fat, pretty, and Soon to be Old”
• [26:19] Enthusiasm for being called out
• [33:56] Healthcare micro-aggressions
• [50:04] “Damaged Like Me”
• [54:57] Kimberley’s last meal on a desert island

Get a pre-order 25% discount for Kimberley’s book, “Damaged Like Me.” Learn more about Kimberley at her website, Instagram, Facebook, Twitter, and YouTube.

For show notes, links, and more info please click here to visit the website. We discuss so much more!

If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google and hit that subscribe button so you won’t miss another episode.

We have some great guests coming up, so subscribe to this podcast and you’ll be able to keep up with all the latest episodes. Follow us on our social channels on Facebook, Instagram, Twitter, or send me a message me at my website

If you want to work with us, head to our website and schedule an appointment. If you want, you can email us at info@tdwellness.com.  Also - we’re going to be changing our company brand name soon, so keep an eye out for that.

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.

Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul

In this episode we’ll talk about energy deficiencies. Today, I bring Owner of EnlightenU Nutrition Consulting, LLC, Val Schonberg, to the show. She will be telling us about Female and Male Athlete Triad, REDS, and busting some of the myths about calories.

You’ll also get to hear about how influential diet culture has been in nurturing a fear of weight gain, how eating disorders manifest, and how alcohol affects different aspects of our lives. If you want to hear more from Val, there will be a Part 2, where we talk about all things menopause.

Val Schonberg is a Registered and Licensed Dietitian with a master’s degree in Nutrition Science from the University of Minnesota. She is Board Certified as a Specialist in Sports Dietetics, a Certified Menopause Practitioner with the North American Menopause Society and a Fellow of the Academy of Nutrition and Dietetics. Val specializes in nutrition for recreational and professional athletes, dancers and performing artists, women in midlife and menopause, and individuals with disordered eating concerns. Originally from Minnesota, Val’s experience and expertise come from years of practice in many settings including eating disorder treatment, Division 1 college sports medicine, professional dance organizations, and speaking regionally and nationally on numerous nutrition related topics. In addition to individual nutrition counseling, she is currently the consulting dietitian for Emory Sports Medicine and Orthopedics and Atlanta Ballet. Val is passionate about providing nutrition care to populations vulnerable to disordered eating and promoting positive nutrition messages that help people make informed decisions about their health and live a life where they feel free to confidently embrace their best self.

In this episode we cover these topics. 

• The Female Athlete Triad and REDS (Relative Energy Deficiency in Sports) 
• Calories in equals calories out.” 
• Eating Disorders
• The fear of weight gain
• Alcohol

If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google and hit that subscribe button so you won’t miss another episode.

We have some great guests coming up, so subscribe to this podcast and you’ll be able to keep up with all the latest episodes. Follow us on our social channels on Facebook, Instagram, Twitter, or send me a message me at my website

We’re going to be changing our company brand name soon, so keep an eye out for that.

If you want to work with us, head to our website And schedule an appointment. If you want, you can email us at info@tdwellness.com

Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Biteto start transforming your life.

Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul

In this episode we’ll talk about our practice and approach, and we’ll address some of the diseases, illnesses, and conditions that we see in our clients. I bring registered dietitian, and our podcast content creator, Raegan Perkins, to the show. This is going to be an introductory episode to how intuitive eating can benefit people with a chronic illness- which will be followed up by more in-depth episodes dedicated to each illness.

some of the chronic illnesses we mention include diabetes, hypertension, hyperlipidemia (high cholesterol), and polycystic ovarian syndrome (PCOS). We also talk about gut health, eating disorders, and the impacts of socio-economics on health. We see people with all these health conditions who live in a variety of body sizes and shapes.

We are a weight-inclusive, anti-diet, compassion-driven practice that helps our clients build a positive relationship to food, make peace with their body, and reconnect their lives to their values.

By using Intuitive Eating (IE), we help clients avoid chronic dieting and help people living with chronic illness breakaway from restricting food to manage their symptoms. 

Our approach

We take an anti-diet, weight-inclusive approach. A typical session with Raegan includes:

1. “Did you know?” Statements.
2. Hone in on what your body is trying to tell you.
3. Rebuilding the relationship with food.
4. Breaking away from the fear.

It’s important to establish a more positive relationship with food. We try to neutralize “problematic” foods, and get people back to a state of enjoyment of those foods.

“You are perfect exactly how you are, and the food that you want, you deserve. You should have it.”

For more show notes, guest links, and episode resources please check out the One Small Bite home page. 

We’re coming up on our 100th episode, so send me some of your questions. Follow us on our social channels on Facebook, Instagram, Twitter, or send me a message me at my website. We truly hope you enjoy this show, and would love to hear what you think.

Come and join our new One Small Bite Facebook community? Take part in the great conversation and become a member of a community that’s chopping diet culture, asking thought provoking questions about health at every size, and building positive relationships with food.

If you like this episode, then download the show wherever you listen to podcasts Apple, Spotify, Stitcher, Google and hit that subscribe button so you won’t miss an episode. While you're there, let me know what nutrition or health topic you’d like me to cover or leave a review.

Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite over time to transform your life, so let’s – Chop the diet mentality; Fuel your body; and Nourish your soul!

This episode is all about Creating a pause between the signals our body sends us and our evaluation of those signals in a cultural context (quoted from reembody website). The quote is the best way to sum up this conversation with guests Kevin Moore and Beck Beverage, founders of the reembody method and the breathing room app. Although, this quote may leave you with some questions like, what do you mean by 'the signals our body sends us' or evaluation of what…? That is to be expected (don't worry we unpack those question as well). For our long time listeners you'll hear some familiar concepts like interoceptive awareness and somatic work since we've discussed these topics with other guests in the past. For newer listeners you get hear a deeper conversation about these topics all in one episode. Really, this episode starts to tie these concepts together, and explains a specific app made to help people reconnect with the physical presentation of the emotions we feel.

A few other things David, Kevin, and Beck discuss include functional movement, the polyvagal theory, how the app Breathing Room came to be, and examples of how the app has helped other people. Honestly, the clinicians at TD Wellness like this app so much a some of our clients might be using it in the near future. This episode is a great listen regardless of if you are a long time listener, new to One Small Bite, one of David's clients, or not! All through the episode David and his guests discuss the importance of connecting to the body in the way you are feeling right now.

More about the Reembody Breathing Room
The Reembody Breathing Room is a guided practice based on the idea that our emotions are essentially physical sensations in the body to which we attach personal significance due to our lived experience.

If our life experiences have taught us that a particular way of feeling is dangerous, our unconscious behaviors will focus on how to separate us from our awareness of the underlying sensations that make up that feeling.

That strategy works for a little while, but we cannot stay separated from our body indefinitely without incurring consequences—sometimes severe ones.

The Reembody Breathing Room guides you through a practice of exploring how you feel using specialized vocabulary that focuses on body sensation, not on meaning. It creates a pause between the signals our body sends us and our evaluation of those signals..

In that pause, the systems of the body carry out their important work—processing, fueling, healing

For more show notes, guest links, and episode resources please check out the One Small Bite home page. 

Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food.

If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you.

David is back with another great episode and this time he's talking with his special guest registered dietitian nutritionist (and just the awesomest weight-inclusive LatinX nutritionist out there) Dalina Soto MA, RD, LDN. Dalina is a Spanish speaking registered dietitian and works as one of the few Spanish speaking registered dietitian nutritionists in the Philadelphia area and virtually across the country, teaching her clients how to ditch the diet mentality and keep their culture alive.

For more show notes, guest links, and episode resources please check out the One Small Bite home page. 

Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food.

If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you.

In Episode 89, David shares insight into a Healthline article about very low carbohydrate diets (VLCD). Per usual in the Friday Food Cast, you hear what one of our interns, Victoria Pamee, has found when doing a deep dive into the articles referenced research. The article is "How to Lose Weight FAST with Science". It provides several different suggestions, primarily reducing refined carb intake, increased protein and vegetable intake, and move your body. The article Victoria looked into was focused on very low carbohydrate diets. The research she delved deep into specifically looked at weight loss in older adults on a VLCD. 

David references the 8 Red Flags of weight loss research comparing the previously mentioned article to societal expectations. As you listen, you hear how information about the diversity and amount of participants, how blinded the researchers were, outcomes, how the age group in question possesses a predisposition to weight changes, and much more.

This episode continues to help you critically look at general internet search articles from a weight-inclusive, anti-diet registered dietitian's perspective. We hope to help our listeners continue to deconstruct the weight centric approach to health

For more show notes and episode resources please check out the One Small Bite home page.

Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food. 

If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you.