Orozco Nutrition

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.

Healthy??? 🤔

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.

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.

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.