Nutrition Diva
Every week, Monica Reinagel peels back the layers of nutrition news and research, answers listener questions, and helps you feel more confident about your food and nutrition choices.
Episodes
Do you need CoQ10 if you take a statin?
880. CoQ10 shows up in cellular energy production, in antioxidant defense, and increasingly, in marketing aimed at anyone over fifty. It's sold for energy, for athletic performance, and especially to the millions of people taking a statin, since those medications really do lower CoQ10 levels in the blood.So who genuinely benefits? In this episode, Monica sorts the credible case from the promo
Is protein aging you faster? What the latest research actually says
879. Are you eating too much protein, or not enough? The honest answer is that the question itself is flawed, because there's no single number that fits everyone.In this episode, Monica breaks down why protein needs shift across a lifetime. The mTOR "growth switch" inside your cells runs hot during childhood, powering the tissue-building that young bodies require. In your 30s and 40s, dialing prot
Alpha-Gal Syndrome, the tick-borne “Red Meat Allergy”
878. A tick bite you may not even remember getting can leave you unable to eat a hamburger, a slice of pizza, or a bowl of ice cream. That's alpha-gal syndrome, and it's turning up far outside its original range.Alpha-gal is a sugar molecule found in the cells of most mammals but not in humans. When a lone star tick injects it under the skin, the immune system can start treating it as a threat. Af
The science of hydration and the electrolytes you actually need
Eight glasses a day. An ounce per pound. A pinch of salt in your water. Everyone has a hydration rule, and most of them came from somewhere other than the research. This live episode was recorded in front of an audience at the Friends of the National Arboretum in Washington, DC (@fonarboretum), with an outdoor yoga session led by Bikram Yoga Works (@bikramyogaworks). Thank you to both for mak
Why is everyone talking about L-Theanine?
877. L-theanine, an amino acid found in tea leaves, is having a moment with longevity enthusiasts and menopause influencers alike, promoted to calm anxiety, clear brain fog, improve sleep, and slow aging. But does the research hold up? In this episode, Monica breaks down what the studies on L-theanine actually show about attention, sleep quality, stress, and cellular aging, and why a cup of coffee
Vitamin K2: Is a supplement a good idea?
876. There's no vitamin F or G. After E, we jump straight to K, and that quirk is a hint that this nutrient is more complicated than it looks. Vitamin K isn't one thing. It's a whole family of compounds -- K1, K2, MK-4, MK-7 -- that come from different sources and do completely different jobs, from blood clotting to steering calcium into your bones instead of your artery walls.In this episode, Mon
Touching GRAS: What 'generally recognized as safe' really means
On a road trip, tackling a summer cleanup, or just catching up on podcasts? QDT has you covered with Summer Saturday encores from your favorite shows. See the full Summer Saturday lineup on Spotify and enjoy this episode, which first aired in November 2025.838. Are manufacturers using a regulatory loophole to sneak untested chemicals into our food? In this episode, we break down what GRAS really m
Could eating more calcium lead to kidney stones?
874. If you're prone to kidney stones, you've probably been told to cut back on calcium. If you're worried about your bones, you've been told to get more. So which is it?Turns out it's a false choice. The old advice to restrict dietary calcium doesn't lower your risk of calcium stones -- it can raise it, while leaving your bones more vulnerable to loss. In this episode, Monica breaks down why the
Do food dyes cause hyperactivity?
On a road trip, tackling a summer cleanup, or just catching up on podcasts? QDT has you covered with Summer Saturday encores from your favorite shows. See the full Summer Saturday lineup on Spotify and enjoy this episode, which first aired in November 2024.California recently enacted legislation to ban certain food dyes in public schools. What’s the scientific case to support this?Nutrition Diva i
Can these foods remove plastics from your body?
874. Some wellness articles promise that certain foods can flush plastics and forever chemicals out of your body. In this episode, Monica tracked down the actual studies behind those claims, looking at what the research on fiber, probiotics, and antioxidants really shows about clearing PFAS. She also unpacks why PFAS and microplastics keep getting lumped together even though they behave nothing al
Can you absorb nutrients through the skin?
On a road trip, tackling a summer cleanup, or just catching up on podcasts? QDT has you covered with Summer Saturday encores from your favorite shows. See the full Summer Saturday lineup on Spotify and enjoy this episode, which first aired in August 2024.Examining whether vitamins and nutrients can really be absorbed through the skin using products like patches and creams. New to Nutrition Di
What colonoscopy prep does to your microbiome and how to bounce back
873. Colonoscopy prep flushes everything out of your large intestine, including the trillions of bacteria that make up your gut microbiome. So once it's over, is that a chance to rebuild your intestinal flora better than before? A listener named Fred wondered the same thing, and when he asked his gastroenterologist, the idea got pooh-poohed. In this episode, Monica digs into what colonoscopy
How to eat healthy when traveling
On a road trip, tackling a summer cleanup, or just catching up on podcasts? QDT has you covered with Summer Saturday encores from your favorite shows. See the full Summer Saturday lineup on Spotify and enjoy this episode, which first aired in September 2023.Traveling doesn't mean your healthy eating habits have to take a vacation too. Nutrition Diva shares practical, no-hype strategies for finding
Sunscreen vs. vitamin D: Finding the right balance (Reissue)
787. How do we balance the need to protect our skin from UV rays with our body’s need for vitamin D?Mentioned in this episode:DMinder (iOS/Android) - http://dminder.ontometrics.com/Vitamin D and UV Tracker (Android) - https://play.google.com/store/apps/details?id=com.uv.vitamindtrackerSunDay Vitamin D and UV Tracker (iOS) - https://apps.apple.com/us/app/sunday-vitamin-d-uv-tracker/i
What really works to clean fresh produce?
Summer Saturdays: Best of QDT Encore Episode: This episode originally aired May 2024.706. Bloggers recommend everything from bleach to baking soda. Food safety experts insist that tap water is all you need. What’s the best way to kill germs on fresh produce?New to Nutrition Diva? Check out our special Spotify playlist for a collection of the best episodes curated by our team and Monica herself!&nb
How worried should you be? Listener Mailbag
872. Social media is full of alarming food lists: staples a cancer survivor swore off, ingredients a nutritionist says to toss immediately. In this episode, Monica works through three listener questions that share a common thread -- microwave popcorn and PFAS, microplastics in chewing gum, and whether mold makes oatmeal a risk. She sorts the legitimate concerns from the inflated ones, and explains
Can you eat your way off your cholesterol medication?
871. Your doctor says your LDL is too high and you'd rather change your diet than take a pill. The Portfolio Diet promises results that rival statin drugs -- but wait until you hear what it actually takes to follow it. Nutrition Diva breaks down the science, the evidence, and the real-world catch. References:Effects of a Dietary Portfolio of Cholesterol-Lowering Foods vs Lovastatin on Serum L
Could a parasite cleanse be the solution for your brain fog?
870. Parasite cleanses are all over social media right now -- promising to explain your bloating, brain fog, and fatigue. But do they actually work? Monica digs into the science behind these trending protocols, what parasites really look like (spoiler: not what the influencers are showing you), and when you might actually need to worry. References:Effective Laboratory Diagnosis of Parasitic I
Does Beano cancel the benefits of beans?
869. Beans are gut health gold -- but the same compounds that feed your microbiome are also what cause the gas. So when you take an enzyme supplement like Beano to tame the bloat, are you undermining the benefit? Monica has a more reassuring answer than you might expect. References:A randomized double‐blind placebo‐controlled crossover pilot study: Acute effects of the enzyme α‐galactosidase
How to avoid summer weight gain in kids
School's out, the days are long, and summer should be the healthiest time of year for kids — more time outside, more fresh produce, more freedom to move. So why do so many children actually gain excess weight during summer vacation?In this episode, Monica breaks down a counterintuitive but increasingly well-documented trend: for many kids, especially those who are already overweight, summer is act
Is it safe to cook in aluminum foil?
868. Aluminum foil is a kitchen staple most of us reach for without a second thought — but should we be more careful about how we use it? This week, Monica breaks down what actually happens when aluminum foil comes into contact with your food, which cooking conditions increase leaching, and whether the aluminum-Alzheimer's connection holds up under scientific scrutiny. Plus, find out whether the s
Is it time to give plant-based burgers a second try?
In light of Summer BBQ season, let’s take a look at the latest formulations and how they compare to each other and to real beef. Since their wildly successful introduction in 2019, plant-based burgers like Beyond and Impossible have continued to evolve.Encore Episode: This episode originally aired on Wednesday, March 6, 2024.Mentioned in this episode:Nutritional Comparison of Plant-Based Burgers (
Can ChatGPT be your nutrition coach?
867. Information about food and nutrition has never been easier to come by. But as more and more people turn to TikTok, YouTube, or ChatGPT for health advice, it's important to consider whether you're looking for inspiration or authority. Monica breaks down how to tell the difference between a good lunch idea and a real health claim, when AI tools can genuinely help, and when you need a qualified
Can you reverse gray hair? Here’s what the science says
866. The market is suddenly full of products claiming to prevent or even reverse gray hair — not by dyeing it, but by actually changing what's happening inside the hair follicle. Some of these serums, supplements, and "anti-gray systems" are backed by genuinely interesting science. Others are getting way ahead of the evidence. Today, Monica breaks down the biology of why hair goes gray, what ingre
The new food pyramid: progress or paradox?
865. The USDA unveiled the 2025–2030 Dietary Guidelines for Americans, and the "Inverted Pyramid" has been sparking a lot of discussion. After a decade of MyPlate, why is the government returning to a pyramid visual—and why is it upside down?In this episode, Monica breaks down the major shifts in the new US guidance, including:The protein pivot: Why protein is taking center stage and what it means
Everything you need to know about mineral absorption
864.Does putting spinach in your smoothie cancel out the calcium? Will your morning cup of tea prevent you from absorbing iron? In this episode, Monica looks into the science of mineral absorption and explores the truth behind "anti-nutrients" like oxalates, tannins, and fiber.While certain compounds in food can bind to minerals—like the oxalates in spinach or tannins in tea—the body has built-in
Can resveratrol prevent bone loss? What the research really shows
In this episode, Monica breaks down the latest research on resveratrol and bone loss prevention. While the 2020 RESHAW study in Australia showed promising results for postmenopausal women, a more recent meta-analysis tells a different story. We separate the supplement hype from the evidence-based nutrition strategies that actually protect your skeleton as you age.Key Takeaways:The RESHAW Breakdown
What science has to say about your sweet tooth
862. Can you actually "reset" your taste buds by cutting out sugar? You’ve heard that a 30-day sugar detox will make your cravings disappear, but a new study in the American Journal of Clinical Nutrition suggests our preference for sweetness is more permanent than we thought. This week, Monica debunks the "palate reset" myth and explores a more effective way to manage a sweet tooth.Key Takeaways:T
Can your diet reverse hair loss? (Reissue)
689. Is your hair falling out? Nutrient deficiencies may be to blame. Reversing it starts with finding the cause.Nutrition Diva is a Quick and Dirty Tips podcast, hosted by Monica Reinagel.New to Nutrition Diva? Check out our special Spotify playlist for a collection of the best episodes curated by our team and Monica herself! We've also curated some great playlists on specific episode topics
Bread first or last? Does food order affect blood sugar?
861. Can the order in which you eat your food "flatten the curve" of your blood sugar? From social media influencers to clinical research, a lot of people are talking about meal sequencing. This week, Monica breaks down whether saving your carbs for last actually improves insulin response, prevents Type 2 diabetes, or if it’s just another "hack" that doesn't hold up for everyone.Nutrition Diva is
Cook or compost? What to do with carrot tops, avocado pits and peanut shells
860. Are you throwing away the most nutritious parts of your groceries? From blending avocado pits into smoothies to snacking on peanut shells, social media is full of "zero-waste" food hacks—but are they actually safe?This week, Monica digs into the compost bin to separate the "hidden treasures" from the literal trash. We go over which veggie scraps are nutritional powerhouses (hello, beet greens
What’s with the pickle juice shot trend?
859. Does pickle juice really work, or are we all just falling for a briny trend?From the sidelines of the Philadelphia Eagles to the "wellness shots" at your local grocery checkout, pickle juice has officially gone viral. But while influencers claim it’s a cure-all for everything from hangovers to gut health, the actual science is a bit more surprising.In this episode, Monica digs into the resear
The science (and sales appeal) of low net carb candies
858. Are "low net carb" candies actually a healthy alternative, or just clever chemistry? In this episode, Monica breaks down the science of net carbs and the marketing behind some brands.We dive deep into the ingredient list to explain how sugar alcohols (like erythritol and isomalt) and functional fibers (like polydextrose and soluble corn fiber) affect your body. If you’ve ever wondered why low
Are you "killing" the nutrients in your food? InstantPots, microwaves, and leftovers…and my only cardinal rule
Does your food lose its nutritional value as soon as it hits the heat? This week on Nutrition Diva, Monica answers a listener's question about how different cooking methods—specifically the Instant Pot versus the stovetop—impact the vitamins and minerals in your meals.We look into the science of nutrient retention, debunking "urban legends" about microwaving, and explaining why frozen vegetables m
Is coffee mold actually making you sick?
856. According to the internet, your morning brew might be hiding "mold toxins" that cause brain fog, fatigue, and digestive issues. But is mold-free coffee a bona fide health breakthrough, or just a clever marketing play?This week, Monica takes a closer look at the science of mycotoxins in coffee, specifically Ochratoxin A (OTA). We separate food safety facts from "wellness guru" fiction to find
9 Ways to Optimize Breakfast
855. Is your "healthy" breakfast actually setting you up for a mid-morning crash? Many of us reach for 100-calorie yogurt cups or fiber bars thinking we’re making the right choice, only to find ourselves eyeing the office donut box by 10:00 AM.This week, the Nutrition Diva breaks down 9 essential tips to transform your morning meal from a nutritional afterthought into a powerhouse that fuels your
New Research Alert: How do sugar substitutes affect the microbiome?
854. Do artificial sweeteners help—or hurt—efforts to manage weight? Fresh research offers some surprising new answers. References:Effect of sweeteners and sweetness enhancers on weight management and gut microbiota composition in individuals with overweight or obesity: the SWEET study | Nature MetabolismThe role of sweeteners in weight loss | Nature Reviews EndocrinologyTranscript: https://nutrit
Study proves that UPFs cause weight gain…or does it?
853. A recent study on ultra-processed foods seems to be yet another nail in the coffin for UPFs. But all is not as it seems.ReferencesEffect of ultra-processed food consumption on male reproductive and metabolic healthRelated Episodes:Maybe “hyperpalatabilty” isn’t the problem after allThe surprising links between UPFs and diet quality | Nutrition DivaFind a transcript here. New to Nutrition Diva
How do fermented dairy products affect cholesterol?
852. Fermented dairy may affect cholesterol differently than butter or processed meats—but it’s not a free pass. Here’s what the evidence actually shows about yogurt, cheese, saturated fat, and LDL cholesterol.ReferencesDairy Fats and Cardiovascular Disease: Do We Really Need to Be Concerned? - PMCMilk and Dairy Product Consumption and Cardiovascular Diseases: An Overview of Systematic Reviews and
Fiber-maxxing: How much fiber is too much?
851. A current nutrition trend encourages people to dramatically increase their fiber intake. But how much fiber is actually helpful? And when can “more” start to backfire? Find a transcript here. Recommended Resources:The Bloated Belly Whisperer by Tamara Duker FreumanRegular, by Tamara Duker FreumanRelated episodes:805 - The real truth about fiber supplements your digestive health needs560 - Fib
Maybe “hyperpalatabilty” isn’t the problem after all
850. What if the real danger of hyperpalatable junk food isn't that it tastes too good, but that it actually silences the biological signals that tell you you're full? This episode explores groundbreaking neuroscience suggesting that overeating is driven by a lack of satisfaction rather than an excess of pleasure.Related episodes: 483 - Protein Density: How To Get More Protein for Fewer Calories |
Have GLP-1s become the new Botox?
849. It is now easier than ever to get a prescription for powerful weight-loss drugs, thanks to a growing number of telehealth providers. But is this responsible care for obesity or something else?Find a transcript here. Ted Kyle on Telemedicine for Obesity Care.New to Nutrition Diva? Check out our special Spotify playlist for a collection of the best episodes curated by our team and Monica herse
Your questions about coffee and health
848. An episode we did earlier this month about coffee prompted questions from many listeners. Does coffee spike your cortisol? How does it affect the bladder? Is espresso healthier than drip? Answers to your questions here.Related episodes: 846 - Fact check: Is it bad to drink coffee on an empty stomach?Find a transcript here. New to Nutrition Diva? Check out our special Spotify playlist for a co
Does a high protein diet accelerate aging?
847. Does a high-protein diet accelerate aging or shorten life expectancy? It’s not a simple yes or no.ReferencesLow Protein Intake Is Associated with a Major Reduction in IGF-1, Cancer, and Overall Mortality in the 65 and Younger but Not Older Population: Cell MetabolismNew Horizons: Dietary protein, ageing and the Okinawan ratio | Age and Ageing | Oxford AcademicDietary protein intake and all-ca
Fact check: Is it bad to drink coffee on an empty stomach?
846. The internet has lots to say about how coffee affects your stomach. Unfortunately, most of it is wrong.References:Addition of milk to coffee beverages; the effect on functional, nutritional, and sensorial properties - PubMedA dark brown roast coffee blend is less effective at stimulating gastric acid secretion in healthy volunteers compared to a medium roast market blend - RubachEffect of cof
Nutrition's Year in Review: Trends of 2025 and what's coming in 2026
845. A look back at the biggest food and nutrition trends of the last year, plus, a glimpse into my crystal ball.Related episodes:735 - A provocative new study on ultra-processed foods789 - The surprising links between UPFs and diet quality827 - Toxic tea bags? Sorting fact from fear837 - Can healthier soil make food more nutritious? Yes, but…Find a transcript here.New to Nutrition Diva? Check ou
How alcohol is metabolized (Reissue)
169. What should you eat before and after drinking alcohol?New to Nutrition Diva? Check out our special Spotify playlist for a collection of the best episodes curated by our team and Monica herself! We've also curated some great playlists on specific episode topics including Staying Strong as We Age, Diabetes, Weight Loss That Lasts and Gut Health! Also, find a playlist of our bone health ser
Does soybean oil drive obesity?
844. A recent study claimed to identify a mechanism by which soybean oil drives obesity (and coconut oil does not). But the interactions between diet and biology are rarely as black-and-white as the headlines suggest.References: P2-HNF4α Alters Linoleic Acid Metabolism and Mitigates Soybean Oil-Induced Obesity: Role for Oxylipins - Journal of Lipid ResearchRelated episodes:497 - Pros and cons of t
Does growing almonds really waste too much water?
843. A closer look at how these alleged water-hogs stack up against other crops in terms of nutrition, environmental and economic impacts.References: Water-indexed benefits and impacts of California almonds - ScienceDirectReducing Runoff from Irrigated Lands: Understanding Your Orchard's Water RequirementsLife Cycle–based Assessment of Energy Use and Greenhouse Gas Emissions in Almond Production,
IV drip bars: What you really get for $300
842. With holiday indulgence season approaching, IV drip lounges promise to “undo” the damage—but do they deliver?References:To IV or Not to IV: The Science Behind Intravenous Vitamin Therapy - PMCState Policies and Facility Practices of IV Hydration Spas in the US | Infectious Diseases | JAMA Internal Medicine | JAMA NetworkRelated episodes:104 - Can You Get Too Many Vitamins?128 - Are Free Radic
How long does caffeine really stay in your system?
There’s definitely a lot of individual variation. But knowing the half-life of caffeine is useful…especially if you actually understand what the half-life of a substance actually means.Related episodes:#620: Is coffee good or bad for you?#414 What is brewed cacao?#361: How to find coffee that won’t bother your stomachFind a transcript here. New to Nutrition Diva? Check out our special Spotify play
When “healthy eating” means eating more
840. Eating healthy is usually understood to mean eating less. So, what happens when you actually need to eat more—and everything you’ve learned about ‘good choices’ suddenly works against you?Related episodes:702, Nutrient dense vs energy denseNew to Nutrition Diva? Check out our special Spotify playlist for a collection of the best episodes curated by our team and Monica herself! We've also
Getting the lead out (of your protein shake)
839. Lots of us rely on powders and shakes to meet our protein goals. A new report suggests that this could be exposing us to “concerning” levels of lead.Resources:Protein intake calculatorFDA Resource on Lead in FoodNew to Nutrition Diva? Check out our special Spotify playlist for a collection of the best episodes curated by our team and Monica herself! We've also curated some great playlist
Touching GRAS: What ‘generally recognized as safe’ really means
838. Are manufacturers using a regulatory loophole to sneak untested chemicals into our food? In this episode, we break down what GRAS really means, why it exists, and how the process works. Resources:GRAS databaseDatabase of substances added to foodsFind a full transcript here. New to Nutrition Diva? Check out our special Spotify playlist for a collection of the best episodes curated by our team
Can healthier soil make food more nutritious? Yes, but…
837. Regenerative farming focuses on improving the health of the soil. How does this translate into improved human health? It’s a bit more complex than you might think.Resources:Soil Health Academy Regenerative Farmers of AmericaFind regenerative farms near youReferences:Changes in USDA food composition data for 43 garden crops, 1950 to 1999 - PubMedDeclining Fruit and Vegetable Nutrient Compositi
This is your brain on blueberries (Reissue)
673. Can daily blueberry consumption actually improve your brain health? A 2022 study finds that daily blueberry consumption may help improve your cognitive abilities. But the researchers left one important question unanswered.Find a transcript here. New to Nutrition Diva? Check out our special Spotify playlist for a collection of the best episodes curated by our team and Monica herself! We'v
Is beef tallow a healthy fat?
836. Fast-food chains are frying their French fries in beef tallow instead of vegetable oil. Is this actually a healthier choice—or just clever marketing? Episodes mentioned in this episode: 185: Does the Ratio of Omega 6 Really Matter?763: What’s the problem with seed oilsFind a transcript here. New to Nutrition Diva? Check out our special Spotify playlist for a collection of the best episodes cu
Does Time-Restricted Eating increase heart risk?
835. A new study suggests that a short eating window more than doubles your risk of dying from cardiovascular disease. But is that really what the data shows?References:Association of eating duration less than 8 h with all-cause, cardiovascular, and cancer mortality - ScienceDirect8-hour time-restricted eating linked to a 91% higher risk of cardiovascular death | American Heart AssociationExpert r
The Truth About ‘Cortisol Belly’
834. Is stress really to blame for stubborn belly fat—or is this just the latest internet hype? Let’s look at the science behind cortisol, belly fat, and what truly works.References Effects of Withania somnifera on Cortisol Levels in Stressed Human Subjects: A Systematic Review - PubMedA soy-based phosphatidylserine/ phosphatidic acid complex (PAS) normalizes the stress reactivity of hypothalamus-
Can an estrogen-lowering diet make men more manly?
833. From broccoli to red wine, certain foods are promoted as natural estrogen blockers. Is there any science to support the claims?References Aromatase Inhibitors Plus Weight Loss Improves the Hormonal Profile of Obese Hypogonadal Men Without Causing Major Side Effects - PMCA traditional Mediterranean diet decreases endogenous estrogens in healthy postmenopausal women - PubMedFind a full transcri
Does Ozempic slow aging? Separating facts from hype
Could Ozempic slow—or even reverse—aging? We take a closer look at the science behind the buzzy headlines.References:Semaglutide Slows Epigenetic Aging in People with HIV-associated lipohypertrophy: Evidence from a Randomized Controlled Trial | medRxiv [pre-print]Once-weekly semaglutide in people with HIV-associated lipohypertrophy: a randomised, double-blind, placebo-controlled phase 2b single-c
Are industrial emulsifiers harmful to your health?
831. Food emulsifiers are everywhere—from ice cream to peanut butter to bread. How do they affect gut health, inflammation, and chronic disease risk? Find a full transcript here.New to Nutrition Diva? Check out our special Spotify playlist for a collection of the best episodes curated by our team and Monica herself! We've also curated some great playlists on specific episode topics including
What are nightshades and are they inflammatory?
In this episode, we separate fact from fiction, explain who might truly be sensitive to nightshades, and why most of us shouldn’t avoid these nutritious foods.Find a full transcript here.New to Nutrition Diva? Check out our special Spotify playlist for a collection of the best episodes curated by our team and Monica herself! We've also curated some great playlists on specific episode topics i
Nutrition Diva Mailbag: Answers to your latest questions
Answers to listener questions about coffee and cholesterol, “natural” nitrites from celery powder, hazards of home-frying, and whether ketone energy drinks are a smart choice for athletes.Find a full transcript here.Additional episodes mentioned in this episode:029 ND Looking for Mr. Goodbar096 Nutrition Month: Fuel for Young Athletes139 ND Do B Vitamins Give You Energy?343 ND Fat or Carbs: Which
Are protein pastas worth the money?
The pasta aisle has become increasingly crowded with new, protein-enhanced options. Are they worth the premium price? Find a full transcript here.Additional episodes mentioned in this episode:Resistant starch: Your questions answeredNew to Nutrition Diva? Check out our special Spotify playlist for a collection of the best episodes curated by our team and Monica herself! We've also curated som
Toxic tea bags? Sorting fact from fear
Once again, the internet is warning us that a healthy habit might actually be harming us. The latest scare is about tea. Are you actually brewing up a cup of microplastics, heavy metals, and chemical additives? Find a full transcript here.Additional episodes mentioned in this episode:What's the difference between hazard and risk?Research mentioned in this episode: 2013 analysis of commercial teasA
How safe is your tap water?
How to find out what’s in your water and find the best water filter for your situation.Find a full transcript here. Other Nutrition Diva episodes mentioned in this episode: Dirty Dozen - Much Ado About Nothing?Research mentioned in this episode: EPA’s CCR Finder NSF’s websiteTap Water DatabaseNew to Nutrition Diva? Check out our special Spotify playlist for a collection of the best episodes curate
Two big reasons to rethink your fish oil supplement
A shockingly high percentage of fish oil supplements are actually rancid–which means they may be doing more harm than good.Additional episodes mentioned in this episode:Fish oil and omega 3 fatsFish oil and prostate cancer riskIs it time to stop taking fish oil?Could fish oil actually increase your risk of cardiovascular events?Are omega-3 eggs as good as eating fish?Research mentioned in this epi
Can HMB help prevent age-related muscle loss?
A new meta-analysis evaluates the potential benefits of this muscle-building supplement. Can it make a significant difference? Find our new Staying Strong as We Age playlist on these topics.References from this episode:Cross-sectional and longitudinal associations between body flexibility and sarcopenia - PubMedEffects of protein supplementation on muscle mass, muscle strength, and physical perfor
Resistant starch: Your questions answered
Resistant starch acts more like fiber than starch—and may offer unique benefits for blood sugar, gut health, and more. In this episode, we break down the different types, where to find them, and how they compare to other sources of fiber.Transcript: https://nutrition-diva.simplecast.com/episodes/resistant-starch-your-questions-answered/transcriptMentioned in this episode: Episode 915, Multi-grain
Are protein powders as filling as protein from real foods?
Are protein powders as filling—or as effective—as whole food sources like meat, fish, or tofu? New to Nutrition Diva? Check out our special Spotify playlist for a collection of the best episodes curated by our team and Monica herself! We've also curated some great playlists on specific episode topics including Staying Strong as We Age, Diabetes, Weight Loss That Lasts and Gut Health! Also, f
What’s the problem with seed oils? (Reissue)
Influencers are sounding the alarm about the many alleged dangers of seed oils. Let’s look at the evidence.Related listening:Does the Ratio of Omega-6 Fats Really Matter? (Nutrition Diva #185)New to Nutrition Diva? Check out our special Spotify playlist for a collection of the best episodes curated by our team and Monica herself! We've also curated some great playlists on specific episode topics i
Are you making your smoothies all wrong?
Studies suggest that common ingredient combinations can reduce nutrient absorption. But don’t abandon your smoothie routine just yet. New to Nutrition Diva? Check out our special Spotify playlist for a collection of the best episodes curated by our team and Monica herself! We've also curated some great playlists on specific episode topics including Staying Strong as We Age, Diabetes, Weight
Are GLP-1s the “cure” for our addictive food supply?
Do the new anti-obesity medications treat a metabolic disease or a psychological one? New to Nutrition Diva? Check out our special Spotify playlist for a collection of the best episodes curated by our team and Monica herself! We've also curated some great playlists on specific episode topics including Staying Strong as We Age, Diabetes, Weight Loss That Lasts and Gut Health! Also, find a pla
BONUS: Dirty Dozen - Much ado about nothing? (Reissue)
Monica revisits The Dirty Dozen list and whether or not these foods with the highest level of pesticides are, in fact, unsafe to consume. This is a reissue of an episode that aired in 2024, and remains relevant, as the 2025 Dirty Dozen was recently released. Related listening:What exactly are the advantages of eating seasonally? (Nutrition Diva #761)Pesticides on Our Plates: Is Our Food Safe to Ea
Should certain foods come with warning labels?
Former FDA Commissioner David Kessler believes it’s time to treat certain foods the way we treat cigarettes. But food is not tobacco. Dr. Kessler's new book Diet, Drugs, and DopamineRelated Episodes:A provocative new study on ultra-processed foods | Nutrition DivaThe surprising links between UPFs and diet quality | Nutrition Diva New to Nutrition Diva? Check out our special Spotify playlist for a
Can we really be addicted to food? (With Dr. David Kessler)
Today's episode explores whether certain foods can be addictive, with insight from Dr. David Kessler, former FDA Commissioner and author of "Diet, Drugs, and Dopamine." Monica and Dr. Kessler discuss the concept of food addiction, compulsive eating, and the brain's reward system.Transcript: https://nutrition-diva.simplecast.com/episodes/can-we-really-be-addicted-to-food-with-dr-david-kessler/trans
Molecular Hydrogen: Legit breakthrough or the latest overhyped supplement?
There’s a lot of buzz about molecular hydrogen–and there is some science to talk about. Let’s sort the hope from the hype. References: Hydrogen Water: Extra Healthy or a Hoax?—A Systematic Review - PMCYou might also like these related episodes from topics discussed in this episode:Red yeast rice extract BerberineFatty liver Transcript: https://nutrition-diva.simplecast.com/episodes/molecular-hydro
BONUS: Keeping our bones and bodies strong as we age (Stronger Bones at Every Age, Part 4)
As we enter our senior years, bone loss accelerates and the risk of fractures rises—but there’s still plenty we can do. In this final episode of our special series "Stronger Bones at Every Age," we share practical nutrition, lifestyle, and exercise strategies to preserve bone density, reduce fall risk, and maintain mobility and independence in later life."Stronger Bones at Every Age" is a special
Beef vs. beans: A shootout at the breakfast corral
Fiber and protein can both work to tame your appetite. But both have a lot of other important jobs to do as well. Can we optimize for both? Transcript: https://nutrition-diva.simplecast.com/episodes/beef-vs-beans-a-shootout-at-the-breakfast-corral/transcriptNew to Nutrition Diva? Check out our special Spotify playlist for a collection of the best episodes curated by our team and Monica herself!&nb
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