Orozco Nutrition

Every night before bed I spend 5 minutes to prep for the next day. That’s it - 5 Minutes!

Step 1 — PREP: Set out workout clothes / Fill water bottle / Check bike / Lay out gear

Step 2 — DECOMPRESS: Box breathing: inhale 4, hold 4, exhale 4, hold 4 / Or journal: to-do list, emotions, gratitude, ideas

The research shows that writing before bed as a method to decompress helps you fall asleep 10 min faster. Box breathing helps activate relaxation response.

Here’s the insight: The evening ISN’T separate from the morning. They’re CONNECTED. 2 min of prep + 3 min of breathing = tomorrow runs itself.

The evening is where the morning begins.

I eat at Chick-fil-A. Chicken deluxe. FRIED. And I add a kale salad on the side.

My motto: ADD HEALTHY TO JOY.

I don’t eliminate foods. I don’t scan for lowest calories. I order what sounds good and ADD one thing:
Burger → + veggies
Wings → + celery
Pizza → + side salad

Not INSTEAD of joy. ALONGSIDE it.

Dr. Wendy Wood: Adding > positive for behavior change
Dr. Katy Milkman: “temptation bundling” — pair pleasure with something positive.

Stop avoiding foods. Start ADDING to them.

Every Tuesday. 5:30 AM. HIIT with the neighborhood dads. For almost 5 years. We didn’t call it a Moai. We called it a workout. But that’s what it became — the Blue Zones tradition of a small group committed to showing up. Consistently. Over time. The research: group exercise improves adherence. Not better workouts, but harder-to-break commitments. When someone’s counting on you at 6am in the dark, you show up. And Sundays? Bike ride with buddies → coffee shop. That’s not exercise with a social add-on. That’s a SOCIAL RITUAL with exercise attached. The coffee shop is the point. You don’t need a gym. You need ONE person. ONE recurring time. Find your Tuesday.

Extend your weekend! One of the best ways to do it is to have a few simple snacks out, and invite a few friends over Sunday afternoon. Out some grapes, baguette, chips, olives, cheese, and a little salami and you’ll look like a rock star. Makes moving into the weekend smoother.

Let me know how it goes for you. Comments below!👇🏼

Want to know the secret to having more energy without caffeine? Spoiler: it doesn’t involve coffee! Check out my latest insights on why I ditched coffee and never looked back.

I’m a registered dietitian nutritionist and I make pizza from STORE-BOUGHT dough. It’s definitely one of the family favorites in my home, and I make it a couple of times a month.

Two Versions:
1. Veggie-loaded: mushrooms, tomatoes, spinach, onions
2. Simple Margherita: sauce, fresh mozzarella, basil

Count the Food Geoups
1. Grains = dough
2. Vegetables = toppings and sauce
3. Dairy = cheese
4. Protein = cheese
5. Fat = olive oil
6. Fun = well the pizza!

5 Food groups, all under $4 for a family of 3, and made under 30min! Shared with love. Look, a dietitian eating pizza isn’t a contradiction, it’s eating 7 food groups intuitively.

Full podcast episode in my bio.

I just love testing out great eats when I travel. Read all about this sushi 🍣 place called Miku here in Toronto, and wasn’t disappointed. Had a few oshi and signature rolls, which were great. But the real test for me is their O-toro, which the fattiest tuna, and just butter in your mouth. You know it’s a great sushi place if the chef knows how to pick, slice, and roll just the right amount of rice and wasabi. They killed it in my book!

15 ci******es a day! That’s what loneliness costs.

Dr. Julianne Holt-Lunstad: 148 studies. 308,000+ people. Lacking social connection = 50% increased risk of dying early. Equivalent to smoking 15 ci******es DAILY.

For men: 21% have zero close friends. That’s 3x more likely to die from deaths of despair. Men are less emotionally connected to the friends they DO have. We aren’t just emotionally starving. We’re biologically dying from disconnection.

When was the last time you had a real conversation with a man you trust? If you can’t remember — that’s your One Small Bite. One call. One coffee. One walk. This week.

Full episode — link in bio.