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.

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853 episodes
Updated Yesterday

Episodes853

Newest first

April 15 · 11 min
Cook or compost? What to do with carrot tops, avocado pits and peanut shells
Which veggie scraps are nutritional gold and which are actually toxic?
April 8 · 13 min
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 research to separate the "sour" myths from the "salty" truths. You’ll discover: The "Neurological Reset": Why pickle juice stops muscle cramps in 90 seconds (and no, it’s not the electrolytes). Vinegar vs. Fermentation: How to tell if your pickles actually contain probiotics or if they’ve been pasteurized into "sterile" snacks. Metabolic Nudges: The truth about acetic acid, blood sugar spikes, and how pickle juice compares to GLP-1 effects. The Hangover Myth: Can a shot of brine really undo a night of drinking? The Sodium Catch: Why your daily "wellness shot" might be delivering more salt than your heart wants. Whether you're an endurance athlete or just curious about the #pickle trend on TikTok, learn when to reach for the jar and when to pour it down the drain. Related Episodes: Episode 769 on the real causes of muscle cramps. Episode 794 on hangover prevention products. Episode 412 on apple cider vinegar and metabolism. 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 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 question for Nutrition Diva? Email: nutrition@quickanddirtytips.com Discover more from Nutrition Diva: Facebook LinkedIn Newsletter Transcripts available at QuickandDirtyTips.com. Hosted on Acast. See acast.com/privacy for more information.
April 1 · 12 min
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-sugar treats cause bloating or gas, or if those 26 grams of fiber actually "count," this episode is for you. In this episode, we discuss: How to calculate net carbs: The math manufacturers use to subtract fiber and sugar alcohols from total carbohydrates. The GI Impact: Why high-fiber candies can lead to digestive discomfort and "functional fiber" warnings. Blood Sugar vs. Calories: How keto-friendly sweets compare to traditional treats like Swedish Fish. Food Psychology: Why labeling food as "Shameless" or "Guilt-Free" can harm our relationship with eating. Stop viewing your snack choices as a moral scorecard. Listen to learn how to read nutrition facts labels with a critical eye and choose the treats that actually make your body feel good. 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 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 question for Nutrition Diva? Email: nutrition@quickanddirtytips.com Discover more from Nutrition Diva: Facebook LinkedIn Newsletter Transcripts available at QuickandDirtyTips.com. Hosted on Acast. See acast.com/privacy for more information.
March 25 · 10 min
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 might actually be more nutritious than the "fresh" ones sitting on your counter. The "New Car" Analogy: Does nutrient value drop immediately, or is it a gradual decline? Pressure Cooking vs. Boiling: Why the Instant Pot often beats the stove for preserving fragile vitamins. The Leftover Equation: How many nutrients are actually left in your 3-day-old chili? The Cardinal Rule: The one thing you should never do when reheating food (hint: it’s not about the nutrients, it's about microplastics). The Kale Chip Lesson: Why the "most nutritious" way to cook is the one that actually gets eaten. Related Episodes: Episode #654: Is Raw Food Better Than Cooked? Episode #592: Are Frozen Vegetables Healthy? If you’re listening on Spotify, check the poll: Do you prefer your veggies raw, roasted, or steamed? 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 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 on Facebook and subscribe to the newsletter for more diet and nutrition tips. Find out about Monica's keynotes and other programs at WellnessWorksHere.com Nutrition Diva is a part of the Quick and Dirty Tips podcast network. Hosted on Acast. See acast.com/privacy for more information.
March 18 · 12 min
Is coffee mold actually making you sick?
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?
March 11 · 10 min
9 Ways to Optimize Breakfast
Is your "healthy" breakfast actually setting you up for a mid-morning crash? This week, the Nutrition Diva breaks down 9 essential tips.
March 4 · 12 min
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.
February 25 · 11 min
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.
February 18 · 8 min
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.
February 11 · 13 min
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?
February 4 · 14 min
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.
January 28 · 24 min
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?
January 21 · 10 min
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.
January 14 · 9 min
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.
January 7 · 11 min
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.
Dec 31, 2025 · 9 min
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.
Dec 24, 2025 · 6 min
How alcohol is metabolized (Reissue)
169. What should you eat before and after drinking alcohol?
Dec 17, 2025 · 15 min
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.
Dec 10, 2025 · 10 min
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.
Dec 3, 2025 · 12 min
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?

Nutrition Diva

Cook or compost? What to do with carrot tops, avocado pits and peanut shells

What’s with the pickle juice shot trend?

The science (and sales appeal) of low net carb candies

Are you "killing" the nutrients in your food? InstantPots, microwaves, and leftovers…and my only cardinal rule

Is coffee mold actually making you sick?

9 Ways to Optimize Breakfast

New Research Alert: How do sugar substitutes affect the microbiome?

Study proves that UPFs cause weight gain…or does it?

How do fermented dairy products affect cholesterol?

Fiber-maxxing: How much fiber is too much?

Maybe “hyperpalatabilty” isn’t the problem after all

Have GLP-1s become the new Botox?

Your questions about coffee and health

Does a high protein diet accelerate aging?

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

Nutrition's Year in Review: Trends of 2025 and what's coming in 2026

How alcohol is metabolized (Reissue)

Does soybean oil drive obesity?

Does growing almonds really waste too much water?

IV drip bars: What you really get for $300