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PODCAST

Nutrition Diva

QuickAndDirtyTips.com, Monica Reinagel

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.

health & fitness nutrition

All Episodes

00:11:38

Fact check: Is it bad to drink coffee on an empty...

Nutrition Diva ·

2026/01/07

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 coffee on gastro-oesophageal reflux in patients with reflux disease and healthy controls - PubMedEffects of

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00:09:31

Nutrition's Year in Review: Trends of 2025 and what's...

Nutrition Diva ·

2025/12/31

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 out our special Spotify playlist for a collection of the best episodes curated by our team and Monica

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00:06:11

How alcohol is metabolized (Reissue)

Nutrition Diva ·

2025/12/24

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 series, Stronger Bones at Every Age.Have a nutrition question? Send an email to

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00:15:34

Does soybean oil drive obesity?

Nutrition Diva ·

2025/12/17

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 the ketogenic diet201 - What are MCTs?692 - How does coconut oil affect cholesterol?763 - What's the

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00:10:02

Does growing almonds really waste too much water?

Nutrition Diva ·

2025/12/10

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, Part I: Analytical Framework and Baseline Results - Kendall - 2015 - Journal of Industrial Ecology -

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00:12:36

IV drip bars: What you really get for $300

Nutrition Diva ·

2025/12/03

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 Radicals Good For You?139 - Do B Vitamins Give You Energy?169 - How Alcohol is Metabolized794 - Do alcohol

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00:11:29

How long does caffeine really stay in your system?

Nutrition Diva ·

2025/11/26

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 playlist for a collection of the best episodes curated by our team and Monica herself!We've also curated

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00:10:43

When “healthy eating” means eating more

Nutrition Diva ·

2025/11/19

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 curated some great playlists on specific episode topics including Staying Strong as We Age, Diabetes, Weight

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00:11:02

Getting the lead out (of your protein shake)

Nutrition Diva ·

2025/11/12

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 playlists on specific episode topics including Staying Strong as We Age, Diabetes, Weight Loss That Lasts and Gut

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00:12:28

Touching GRAS: What ‘generally recognized as safe’...

Nutrition Diva ·

2025/11/05

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 and Monica herself!We've also curated some great playlists on specific episode topics including Staying

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00:19:36

Can healthier soil make food more nutritious? Yes, but…

Nutrition Diva ·

2025/10/29

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 Composition: What Is the Evidence? - HortScienceDo agronomic approaches aligned to regenerative agriculture

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00:07:38

This is your brain on blueberries (Reissue)

Nutrition Diva ·

2025/10/22

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,

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00:11:38

Is beef tallow a healthy fat?

Nutrition Diva ·

2025/10/15

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 curated by our team and Monica herself!We've also curated some great playlists on specific episode topics

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00:12:15

Does Time-Restricted Eating increase heart risk?

Nutrition Diva ·

2025/10/08

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 reaction to conference abstract about time-restricted eating and cardiovascular death | Science Media

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00:11:30

The Truth About ‘Cortisol Belly’

Nutrition Diva ·

2025/10/01

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-pituitary-adrenal-axis in chronically stressed male subjects: a randomized, placebo-controlled study -

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00:12:51

Can an estrogen-lowering diet make men more manly?

Nutrition Diva ·

2025/09/24

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 - PubMedNew to Nutrition Diva? Check out our special Spotify playlist for a collection of the best episodes curated by our team and

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00:12:05

Does Ozempic slow aging? Separating facts from hype

Nutrition Diva ·

2025/09/17

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 - PubMedFind a full transcript here.New to Nutrition Diva? Check out our special

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00:14:00

Are industrial emulsifiers harmful to your health?

Nutrition Diva ·

2025/09/10

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

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00:10:19

What are nightshades and are they inflammatory?

Nutrition Diva ·

2025/09/03

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

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00:13:17

Nutrition Diva Mailbag: Answers to your latest questions

Nutrition Diva ·

2025/08/27

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.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 Is the Body's Preferred Fuel Source541 Are Sports Drinks the Best Way to Replace Electrolytes?New to Nutrition Diva? Check out our

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