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.
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 dense
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 bo...
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 calculator
FDA Resource on Lead in Food
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...
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 database
Database of substances added to 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 including Staying Strong as We Age, Diabetes, Wei...
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 America
Find regenerative farms near you
References:
Changes in USDA food composition data for 43 garden crops, 1950 to 1999 - PubMed
Declining Fruit and Vegetable Nutrient Composition: What Is the Evidence? - HortScience
Do agronomic approaches aligned to regenerative agriculture improve the micronutrient concentrations of edible portions of crops? - Fron...
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'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 series, Stronger Bo...
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 oils
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've also curated some great playlists on specific episode topics including Staying Strong as We Age, Dia...
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 - ScienceDirect
8-hour time-restricted eating linked to a 91% higher risk of cardiovascular death | American Heart Association
Expert reaction to conference abstract about time-restricted eating and cardiovascular death | Science Media Centre
Find a transcript here.
New to Nutrition Diva? Check out our special Spotify playlist for a...
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 - PubMed
A soy-based phosphatidylserine/ phosphatidic acid complex (PAS) normalizes the stress reactivity of hypothalamus-pituitary-adrenal-axis in chronically stressed male subjects: a randomized, placebo-controlled study - PubMed
Related episodes you may like:
Foods That Burn Belly Fat
Midlife Weight Gain: Don't Blame Your...
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 - PMC
A traditional Mediterranean diet decreases endogenous estrogens in healthy postmenopausal women - PubMed
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 cu...
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-centre clinical trial - PubMed
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 curate...
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 Staying Strong as We Age, Diabetes, Weight Loss That Lasts and Gut Health! Also, find a playlist of our bone health series, Stronger Bones at Every Age.
Have...
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 including Staying Strong as We Age, Diabetes, Weight Loss That Lasts and Gut Health! Also, find a playlist of our bone health series, Stronger Bones at Eve...
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. Goodbar
096 Nutrition Month: Fuel for Young Athletes
139 ND Do B Vitamins Give You Energy?
343 ND Fat or Carbs: Which Is the Body's Preferred Fuel Source
541 Are Sports Drinks the Best Way to Replace Electrolytes?
New to Nutrition Diva? Check out our...
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 answered
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 he...
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 teas
Additional resources from this episode:
Plastic Free Tea Bags: Which Brands are Microplastic Free in 2025
New to Nutrition Diva? Che...
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 website
Tap Water Database
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...
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 fats
Fish oil and prostate cancer risk
Is 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 episode:
https://pubmed.ncbi.nlm.nih.gov/37712532/
https://pmc.ncbi.nlm.nih.gov/art...
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 - PubMed
Effects of protein supplementation on muscle mass, muscle strength, and physical performance in older adults with physical inactivity: a systematic review and meta-analysis - PubMed
New to Nutrition Diva? Check out our special Spotify playlist for a collection of the best episodes curated by our t...
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/transcript
Mentioned in this episode:
Episode 915, Multi-grain vs whole grain
Episode 560, Fiber 2.0—Fiber's New Science of Health-Boosting Benefits
Episode 728, Tapping into the many benefits of resistant starches
References:
Wang, Y., Chen, J., Song, Y.-H., Zhao, R., X...
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, find a playlist of our bone health series, Stronger Bones at Every Age.
Have a nutrition question? Send an email to nutrition@quickanddirtytips.com.
Fol...
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 including Diabetes and Gut Health! Also, find a playlist of our bone health series, Stronger Bones at Every Age.
Have a nutrition question? Send an email to n...
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 Loss That Lasts and Gut Health! Also, find a playlist of our bone health series, Stronger Bones at Every Age.
Have a nutrition question? Send an email to nutrition@quicka...
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 playlist of our bone health series, Stronger Bones at Every Age.
Have a nutrition question? Send an email to nutrition@quickanddirtytips.com.
Follow Nutrition Diva...
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 Eat? (Nutrition Diva #499)
Mentioned in this episode:
Calculate - Safe Fruits and Veggies
New to Nutrition Diva? Check out our special S...
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 Dopamine
Related Episodes:
A provocative new study on ultra-processed foods | Nutrition Diva
The surprising links between UPFs and diet quality | Nutrition Diva
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 spe...
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/transcript
References
Evidence for sugar addiction: behavioral and neurochemical effects of intermittent, excessive sugar intake - PubMed
Addiction-like reward dysfunction and compulsive eating in obese rats: Role for dopamine D2 receptors - PMC
Female mice are more prone to develop...
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 - PMC
You might also like these related episodes from topics discussed in this episode:
Red yeast rice extract
Berberine
Fatty liver
Transcript: https://nutrition-diva.simplecast.com/episodes/molecular-hydrogen-legit-breakthrough-or-the-latest-overhyped-supplement/transcript
New to Nutrition Diva? Check out our special Spotify playlist for a collection of the best episodes cur...
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 limited series made possible in part by the National Cattlemen's Beef Association, a contractor to the Beef Checkoff. This series is dedicated to providing the same evidence-based, unbiased information you've come...
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/transcript
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 se...
BONUS: Maintaining bone health during the hormonal changes of midlife (Stronger Bones at Every Age, Part 3)
During midlife, the focus shifts from building bone to preserving it. In the third installment of our special series "Stronger Bones at Every Age," we explain how nutrition, physical activity, and lifestyle habits in your 30s to 60s can help maintain bone density, prevent loss, and support long-term skeletal health.
"Stronger Bones at Every Age" is a special limited series made possible in part by the National Cattlemen's Beef Association, a contractor to the Beef Checkoff. This series is dedicated to providing the same evidence-based, unbiased information you've come to expect from the Nutrition Diva, reflecting the...
Multi-grain vs whole grain
Do you think of these labels as being more or less interchangeable? Today, we’ll clear up some of the confusion around multi-grain and whole grain labels.
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 series, Stronger Bones at Every Age.
Have a nutrition ques...
BONUS: Maximizing peak bone mass during young adulthood (Stronger Bones at Every Age, Part 2)
Teens and young adults are in their final window to build strong bones for life. In the second installment of our special series "Stronger Bones at Every Age," we explore how nutrition, physical activity, and lifestyle habits during this critical stage shape lifelong bone health—and how parents and caregivers can support healthy development.
"Stronger Bones at Every Age" is a special limited series made possible in part by the National Cattlemen's Beef Association, a contractor to the Beef Checkoff. This series is dedicated to providing the same evidence-based, unbiased information you've come to expect from the Nu...
The raw truth about juicing
Juicing promises an easy way to cram more fruits and veggies into your day—but is it really a shortcut to better health?
Mentioned in this episode:
Are free radicals good for you? (Nutrition Diva #128)
Food segregation (Nutrition Diva #34)
Does blending destroy fiber? (Nutrition Diva #270)
What are the benefits of a raw food diet? (Nutrition Diva #99)
You can find all the episodes listed above and more on "juicing" in our newest Spotify playlist!
New to Nutrition Diva? Check out our spec...
BONUS: Laying the foundation for a lifetime of bone health (Stronger Bones at Every Age, Part 1)
In the first installment of our special series "Stronger Bones at Every Age," we explore how the choices we make in childhood can set the stage for lifelong bone health. We’ll look at the critical roles of calcium, protein, and physical activity—and share practical tips for helping kids build strong, resilient bones from the very start.
"Stronger Bones at Every Age" is a special limited series made possible in part by the National Cattlemen's Beef Association, a contractor to the Beef Checkoff. This series is dedicated to providing the same evidence-based, unbiased information you've come to e...
Should fluoride still be in our water?
HHS Secretary Kennedy wants to ban the use of fluoride in public water supplies. What are the arguments for and against this practice?
References:
CDC: Community Water Fluoridation
Water fluoridation for the prevention of dental caries
Developmental fluoride neurotoxicity: a systematic review and meta-analysis
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 L...
What’s the deal with Fatty15?
A new anti-aging supplement claims to combat “cellular fragility”. There’s just one small problem.
References
Efficacy of dietary odd-chain saturated fatty acid pentadecanoic acid parallels broad associated health benefits in humans: could it be essential? | Scientific Reports
The Dietary Total-Fat Content Affects the In Vivo Circulating C15:0 and C17:0 Fatty Acid Levels Independently - PMC
Broader and safer clinically-relevant activities of pentadecanoic acid compared to omega-3: Evaluation of an emerging essential fatty acid across twelve primary human cell-based disease systems - PMC
Pentadecanoic Acid (C15:0), an Essential Fatty Acid, S...
What are senolytics (and should you be taking them)?
These compounds are said to fight aging by clearing “zombie cells” out of your body. Is there any science to back this up?
References
Effects of intermittent senolytic therapy on bone metabolism in postmenopausal women: a phase 2 randomized controlled trial - PubMed
A pilot study of senolytics to improve cognition and mobility in older adults at risk for Alzheimer’s disease - ScienceDirect
JCI - Strategies targeting cellular senescence
Targeting senescent cells: approaches, opportunities, challenges - PMC
Targeting cellular senescence with senotherapeutics: senolytics and senomorphics - Zhang - 2023...
Pendulum probiotics: Breakthrough or bandwagon?
Four years ago, Pendulum Therapeutics launched a breakthrough probiotic clinically shown to improve blood sugar in Type 2 diabetes. Do their newer products live up to the hype?
References:
Improvements to postprandial glucose control in subjects with type 2 diabetes: a multicenter, double blind, randomized placebo-controlled trial of a novel probiotic formulation | BMJ Open Diabetes Research & Care
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 S...
Where do we go now for reliable health and nutrition information?
Practical guidance on evaluating sources and tips to help you navigate misinformation.
Nutrition Diva archives:
https://nutrition-diva.simplecast.com/episodes
Research Tools:
PubMed
https://pubmed.ncbi.nlm.nih.gov/
Cochrane Library
https://www.cochranelibrary.com
Examine.com
https://examine.com
Balanced, Reliable Sources for Health Information:
Mayo Clinic Health Information
https://www.mayoclinic.org
Cleveland Clinic Health Essentials
https://health.clevelandclinic.org
Nutrition Source – Harvard T.H. Chan School of Public Health
Is American wheat really making us sick?
Travelers who avoid wheat in the U.S. frequently claim that European bread is no problem. What’s going on?
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 series, Stronger Bones at Every Age.
Have a nutrition question? Send an email to nutrition@quickanddirtytips.com...
