One Small Bite

Do we need a supplement for every problem? Bogus diet supplements are everywhere and often pedaled by celebrities. Their celebrity status adds more appeal to the supplement because so many of us wish we had that celebrity edge - the looks, success, money, likeability, and status. David saw the new infomercial by Tony Horton and wants to share his insights on this bogus product. This product has al...

The secret to recover from binge eating is not through more restriction. David's guest, Sam, talks openly about her journey with binge eating. Her challenges are personal and systemic. Sam shares her secrets in the hope her message with reach others and create more understanding about this eating disorder.  Highlights: What is binge eating?  Challenges and stereotypes  Fatphobia and Health At...

Do caffeine and caffeine-derivatives really give you wings? Actually, the higher you rise, the harder the fall. Caffeine and energy drinks don't really work to increase your energy or metabolism in the long run. Today David tackles common myths and assumptions about caffeine and caffeine derivates. Let's redefine the goal of if something is working for you. Highlights of this episode: Ho...

The push for you to reach 10K steps is actually diet culture marketing. What if less was more to live longer? David examines the origin, the myth, and the science around 10K steps. Plus, what actually helps. It’s all about less is more, one small bite. Highlights of this episode: Origin of 10K Steps The Science of 10K Steps 10K Steps is #Fitspiration Misleading Health Apps and Tools Starting a Pro...

Keto and fasting promises are many and when something sounds too good to be true, well, it usually is. We all fall for empty promises at some point because we want it to be true. If you want to stop getting suckered in by diet influencers, you are in the right place. You do not have to diet, it is nonsense!  Highlights of this episode: Keto diet explained and debunked Fasting myths debunked Diet w...

How can I fix my metabolism? It's a good question and a common one. Unfortunately, diet culture misleads us with half-truths or exaggerated claims. We are here to debunk myths around metabolism and then discuss what really helps metabolism to get you feeling good! Warning: this episode contains diet culture concepts such as weight, fat, obesity, and calories. We use these words not in support...

Have you ever been in a toxic relationship that you knew was toxic but you couldn’t leave? Diet culture is that toxic boyfriend or girlfriend that gives us a poor relationship to food. Tune in to learn how to build a positive relationship to food and dump diet culture! Highlights of this episode: Food relationships How food relationships are damaged What a positive relationship looks like 5 ways t...

Hola amigos! Welcome back! Are you fighting your body? Tune in to learn how to stop the war on your body and reclaim it for yourself! Through allowing ourselves to be nourished, we can stop the war and start thriving. Highlights of this episode: What is nourishment?  The Be Nourished approach and why it’s needed Embodiment and disembodiment Body Trust ® framework  How to reclaim your body Episode...

Hola amigos! Welcome back! Can you lose weight eating intuitively? The answer may surprise you. Eating intuitively is a transformation out of dieting into eating in a way that helps you feel good. If you are seeking weight loss, you will benefit from this close look into intuitive eating.  Highlights of this episode: Defining Intuitive Eating Weight Stigma Problems with Weight Loss Weight and Chro...

Hola amigos! Welcome back! If you are tired of diets and chasing a “healthy living lifestyle,” this podcast is for you. There is another way. This episode brings you four major ways to start an anti-diet life. Learn about the One Small Bite book and why this approach is more digestible! This is the One Small Bite approach, an anti-diet philosophy that rests on 4 pillars: curiosity, compassion, com...

Hola amigos! Welcome back! Weight-loss surgery is a big deal. Does it live up to its promises and expectations? Before you make any assumptions, tune in to learn more about this life-time process. Highlights of this episode: Before Weight-Loss Surgery Weight-Loss Surgery Programs How to Eat After Surgery What Surgery Does Not Consider Physical and Emotional Journeys Episode Summary:   People in la...

Hola amigos! Welcome back! Seeking weight loss is a hamster wheel! Are you ready to try something different? Jewel was ready for sustainability and self-love. Jewel broke up with diet culture and committed to her weight-inclusive approach to health. Highlights of this episode: Childhood messages of weight Weight loss for relationships Dieting cycles Life stressors and dieting Weight inclusive appr...

Hola amigos! Welcome back! Are you chasing a certain body weight? Did you know your body is supposed to change? Menopause may feel like something to fix and yet, “menopause is a process, not a disease.” Val Schonberg sits down with David to discuss the intersection of menopause and nutrition. Highlights of this episode: Menopause and Disordered Eating Menopause and Weight Bias Intersection of Meno...

Hola amigos! Welcome back! Menopause may feel like something to fix and yet, “menopause is a process, not a disease.” Val Schonberg sits down with David to discuss everything menopause.   Highlights of this episode: The stages of menopause Menopause and nutrition Menopause and digestion Body image and menopause Physical and emotional well being Episode Summary:   Menopause is the end of a woman’s...

Hola amigos! Welcome back! With so many of us seeking weight loss, why bother with intuitive eating? It is not a life hack to weight loss after all. Tune in to listen to how Faith broke up with diet culture and committed to her intuitive eating journey.  Highlights of this episode: Pillars of One Small Bite Approach Client’s relationship to food and her body Client’s journey and outcomes  Compassi...

Hola amigos! Welcome back! Ever been on a diet? How did that work out for you? Ever wonder about an alternative to dieting to achieve your goals? Tune in for this episode to help you ditch the diet mentality. Highlights of this episode: Thought experiment about the diet mentality Yo-yo weight changes Intuitive eating 4 ways to ditch diet mentality Blue zones Announcements:  David’s book, One Small...

Hola amigos! Welcome back! David and Heather dismantle diet culture within the fitness culture. Join us to learn about Heather’s approach and her client’s success with anti-diet mentality.  Highlights of this episode: Sports nutrition and intuitive eating  Dismantle diet culture in fitness culture Different types of hunger Weight conversations Sustainable behavior Successes and challenges Guest Bi...

Hola amigos! Welcome back! Diet culture is sneaky! Be careful about hopping on to the reverse diet trend, it’s a trap! It claims to help people get off of diets, but the plan of action is full of red flags. Highlights of this Episode:  Highlights of this episode: What is reverse dieting Understanding metabolism  Identifying diets in disguise  Alternatives to dieting Episode Summary: Reverse dietin...

Hola amigos! Welcome back! Weight loss surgery is major decision for some people. Is it worth it? What are some factors to think about that are not advertised in the brochures? David unpacks the details in this episode.  Highlights of this episode: Isabelle’s weight loss surgery story Types of weight loss surgery Claimed benefits Risks and Lifetime Outcomes Warning : this episode will mention nume...

Hola amigos! Welcome back! Is your inner critic pecking at your eating habits? What if self-compassion was served at the table? Tune in to listen to Raegan’s conversation with David how curiosity and compassion help our health.  Highlights of this episode: Curiosity and Compassion’s Impact Introspection and Mindfulness  Curiosity Opens Experimentation How To Start Real Change Announcements: David’...

Hola amigos! Welcome back! How does traditional masculinity affect you? Dr. Ronald Levant explains how the dominant traditional norms are killing men and creating violence in America. This is not an attack; this is a call to help men break free from harm. Highlights of this episode: Masculine norms Men’s behaviors and health Men and their emotions  Anger and heart disease Helping men For this Epis...

Hola amigos! Welcome back! If you are someone intimidated by the kitchen- doesn't know what to do with those knives or those pots, or you might not even have them, or don’t know what to buy-David and Reid Garcia discuss how to get started! Highlights of this episode: How to kickstart cooking skills Benefits of cooking skills Challenges of cooking Knife skills Episode Summary: Reid Garcia foun...

Hola amigos! Welcome back! Is dieting really making you happy? How does your focus on weight serve you? What if there was an alternative to achieving health besides a weight goal? There is an alternative mindset. Highlights of this episode: Introducing Kia Bourne, RDN Diet culture vs. anti-diet mindset Discussing the weight and body relationship Diet culture and eating disorders Identity past weig...

Hola amigos! Welcome back! Many of us are in a trap with eating, our minds swirling with health information battling our food preferences. Our minds have eating voices and the food police voice is particularly unhelpful! Tune in to learn how to ditch the food police through reframing exercises. Highlights of this episode: Where Eating Voices Come From Food Policing Reframing Exercises  Announcemen...

Hola amigos! Welcome back! Why do we fear fat? Consider how we admire animals who are fat and beautiful. Animals don’t try to lose weight and we admire them! So why is fat so bad for us? Spoiler alert, it’s not. It’s the fatphobia that is bad for us.  Highlights of this episode: the origins of fatphobia how fatphobia is affecting our health how fatphobia affects our relationship to food and eating...