Free Daily Podcast Summary
Nutrition Diva: Daily Summaries Delivered
by QuickAndDirtyTips.com, Monica Reinagel, MS, LDN
Nutrition advice has never been easier to find. Knowing which advice you can trust has never been harder. Every day brings another headline, social media trend, or viral nutrition claim telling you what to eat, what to avoid, or which supplement will change your life. Much of it sounds convincing. Much of it isn't supported by the evidence. Nutrition Diva helps you separate nutrition science from nutrition myths so you can make confident decisions about your health. Each week, Monica Reinagel, MS, LDN, translates evidence-based nutrition into plain English, breaking down the latest research and explaining what it really means for your everyday life. Instead of sensational headlines and fad diets, you'll get practical nutrition guidance you can understand—and use. Whether you're trying to build healthier eating habits, lose weight, improve metabolic health, support healthy aging, or reduce your risk of chronic disease, every episode helps you make smarter nutrition decisions with confidence. Topics include healthy eating, balanced diets, gut health, probiotics, supplements, vitamins, weight management, intermittent fasting, Mediterranean and high-protein diets, food labels, processed foods, cholesterol, inflammation, diabetes prevention, heart health, longevity, and the latest nutrition research. You'll also hear Monica break down popular wellness trends, explain emerging nutrition science, evaluate supplement claims, and separate food myths from nutrition facts so you can spend less time wondering who to believe and more time building healthy habits that last. Regular features include listener questions, myth busting, fact vs. fad, and expert interviews exploring the science behind the nutrition questions people ask most.
Latest Episodes
The most recent episodes — sign up to get AI-powered summaries of each one.
- Yesterday15 min
Fasting-mimicking diets: Medical therapy or anti-aging hack?
882. Someone in your office comes back from vacation with a box of soups and shakes and announces they're doing a five-day fast. Except they're eating.Fasting-mimicking diets are unusual among viral wellness protocols in that there is a real body of peer-reviewed research behind them. There is also a company selling the five-day kits, founded by the researcher who developed the protocol and funding many of the trials. Both of those things are true at the same time.In this episode, Monica breaks down what the research actually shows:What the five-day protocol involves, including the calorie targets and why it's deliberately low in proteinWhat "fasting mimicking" means, and which effects of a multi-day fast it's trying to reproduceThe 2017 trial in 100 healthy adults, where participants lost about five and a half pounds over three months but saw no change in blood sugar, cholesterol, blood pressure, or inflammationWhy the subgroup findings are interesting and why they aren't proofThe 12-month trial in people with type 2 diabetes, where 40% reduced their diabetes medication compared with 5% in usual careWhat the cancer research has shown in mice, what it hasn't yet shown in people, and why anyone in treatment needs their oncology team in the conversation firstWhy the claim that five days can make you two and a half years biologically younger is the weakest part of the evidence, and what happened to the third of participants whose scores got worseWhether you can replicate the protocol without buying a branded kit, and what you might be giving up if you doWhat the dropout rates in these studies say about how doable this really isNew to Nutrition Diva? Check out our special Spotify playlist for a collection of the best episodes curated by our team and Monica herself!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.comNutrition Diva is a part of the Quick and Dirty Tips podcast network.Related Episodes 788: intermittent fasting Hosted on Acast. See acast.com/privacy for more information.
- 1 weeks ago11 min
Are we eating too much protein? Or not enough? (Reissue)
What's the latest guidance on how much protein we should eat, and what sources of protein are best, especially as we age? In response to a New York Times article released this week, we are bringing back this episode form 2023, with a fresh introduction from Monica. New to Nutrition Diva? Check out our special Spotify playlist for a collection of the best episodes curated by our team and Monica herself! 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.comNutrition Diva is a part of the Quick and Dirty Tips podcast network. Hosted on Acast. See acast.com/privacy for more information.
- 1 weeks ago22 min
Adaptogens, Botanicals, and Boosters: Which Products Actually Deliver? | Nutrition Diva LIVE in NYC!
Adaptogens, Botanicals, and Boosters: Which Products Actually Deliver? | Nutrition Diva LIVE in NYC!In this special live episode, recorded at the Drinks with Benefits alcohol-free festival in New York City—brought to you in partnership with Liquid I.V.—host Monica Reinagel dives into the fascinating world of functional beverages to separate scientific fact from clever marketing.Monica explains exactly what you should look for on a label, how much of an active ingredient you actually need to see results, and why a sprinkle of "mushroom dust" doesn't necessarily make a beverage functional.This episode explores the real evidence behind today's trendiest drink categories, including:Adaptogens: How ingredients like ashwagandha affect stress resilience and why daily consistency matters.Nootropics: The truth about mushroom coffee blends, and the powerful, jitter-free cognitive focus created by combining L-theanine and caffeine.Sleep Aids: Why timing is everything for melatonin, and the current evidence for valerian root and magnesium.Immune Support: The effectiveness of high-dose vitamin C, elderberry, specific probiotic strains, and medicinal mushrooms like reishi and turkey tail.Not all functional drinks are created equal, but Liquid I.V. is a perfect example of formulation done right. Their hydration multipliers are clinically proven to hydrate you more efficiently than plain water alone. As discussed in the show, their Sugar-Free Lime Energy Multiplier perfectly balances 100mg of caffeine with 200mg of L-theanine to give you sharp focus and mental clarity without the jitters.💧 Listener Perk: Use code 2026ND for 20% off your first order at liquidiv.comA big thank you to our event partners for making this night possible:🎉 Drinks with Benefits, for hosting this incredible alcohol-free festival🍋 Liquid I.V., for bringing the clinically proven hydration and providing amazing White Peach and Lime Margarita mocktails for our live audiencePresented by Liquid I.V. @liquidiv #paidpartner Hosted on Acast. See acast.com/privacy for more information.
- 2 weeks ago13 min
What does creatine actually do for muscle, brain, and sleep?
881. Bodybuilders have been taking creatine for decades, and its effects on strength and muscle mass are well established. Lately it's also being sold for brain health, better sleep, and menopause. The evidence on those newer claims is a lot thinner, but it isn't nothing.Creatine is stored mostly in your muscles, where it powers short bursts of high-intensity effort. Your body makes some of it, and you get the rest from meat and fish, which is why vegans tend to run lower. Stores also decline with age as muscle mass drops.Monica walks through what the research actually shows, including her own experiment with creatine supplementation:Why creatine doesn't build muscle directly, and what it does insteadThe 2 to 5 pounds of water weight most people gain in the first few weeks, and why it isn't the kind you'd notice in your jeansWhat a 2025 meta-analysis found about creatine, resistance training, and strength in adults over 50, and why the training group eventually caught upThe sleep-deprivation studies, where a single large dose measurably improved memory and processing speed for up to nine hoursWhy women may respond differently than menWhat the cognition research in older adults does and doesn't supportWhether creatine is hard on your kidneys, and what that creatinine bump on your bloodwork really meansLoading doses versus starting straight at maintenanceNew to Nutrition Diva? Check out our special Spotify playlist for a collection of the best episodes curated by our team and Monica herself! 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.comNutrition Diva is a part of the Quick and Dirty Tips podcast network. ReferencesSingle dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation | Scientific Reports Single-Dose Creatine Reduces Sleep Deprivation-Induced Deterioration in Cognitive Performance Creatine and Cognition in Aging: A Systematic Review of Evidence in Older Adults | Nutrition Reviews | Oxford Academic The impact of creatine supplementation associated with resistance training on muscular strength and lean tissue mass in the aged: a systematic review and meta-analysis | European Review of Aging and Physical Activity | Springer Nature Link Creatine in women’s health: bridging the gap from menstruation through pregnancy to menopause - PMC Creatine Improves Total Sleep Duration Following Resistance Training Days versus Non-Resistance Training Days among Naturally Menstruating Females Impact of creatine supplementation on menopausal women’s body composition, cognition, estrogen, strength, and sleep: Journal of the International Society of Sports Nutrition: Vol 22, No sup1 Effect of creatine supplementation on kidney function: a systematic review and meta-analysis - PMC Related Episodes877 - Why is everyone talking about L-Theanine? Hosted on Acast. See acast.com/pr
- 3 weeks ago14 min
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 promotional one. She covers why your body makes most of its own CoQ10 rather than getting it from food, what statins actually do to your levels and whether that matters, and what the evidence says about the claim that CoQ10 relieves statin-related muscle pain. You'll also hear the better-validated steps to try before reaching for a supplement, why she compares this situation to glucosamine and joint pain, how to take CoQ10 if you decide to test it yourself, and why the energy-boosting claims deserve real skepticism.Join us for a live show taping on September 17 in New York City. Details at wellnessworkshere.com/live.New to Nutrition Diva? Check out our special Spotify playlist for a collection of the best episodes curated by our team and Monica herself! 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.comNutrition Diva is a part of the Quick and Dirty Tips podcast network. ReferencesMarcoff L, Thompson PD. The role of coenzyme Q10 in statin-associated myopathy: a systematic review - PubMed Grundy SM, Stone N. AHA Guideline on the Management of Blood Cholesterol: PubMed Kovacic S, Habicht SD, Effects of coenzyme Q10 supplementation on myopathy in statin-treated patients: a systematic review and meta-analysis - PubMed Warden BA, Guyton JR, Assessment and management of statin-associated muscle symptoms (SAMS): A clinical perspective from the National Lipid Association - PubMed Stroes ES, et al. Statin-associated muscle symptoms: impact on statin therapy - PubMed Iatan I, Mancini J Statin associated muscle symptoms (SAMS): strategies for prevention, assessment and management - PubMed Deng H, Song T Coenzyme Q10 supplementation increases blood concentrations but shows limited and inconsistent effects on exercise performance: a systematic review and meta-analysis - PubMed Related Episodes871687101 Hosted on Acast. See acast.com/privacy for more information.
- 4 weeks ago13 min
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 protein back may nudge cells toward repair and cleanup instead. And after 50, when muscle naturally starts to decline, eating more actually helps preserve strength, mobility, and bone health well into later years.She also puts the recent longevity headlines in context. A widely covered review of animal studies found that lower protein intake can extend lifespan in flies and rodents, yet those results don't map neatly onto human biology, where lifestyle, genetics, and the rest of your diet all shape how you grow older.Monica offers a more grounded way to think about protein: match your intake to your age, sex, and activity level, and treat the current RDA as a floor rather than a goal.nutritionovereasy.com/calculatorJoin us for a live show taping on September 17 in New York City. Details at wellnessworkshere.com/live.New to Nutrition Diva? Check out our special Spotify playlist for a collection of the best episodes curated by our team and Monica herself! 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.comNutrition Diva is a part of the Quick and Dirty Tips podcast network. ReferencesThe hallmarks of protein and amino acid restriction in aging and longevity: Cell Press Blue Low 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-cause mortality: results from The Kawasaki Aging and Wellbeing Project - PMCThe impact of dietary protein intake on longevity and metabolic health - PMC Protein Intake and Frailty in Older Adults: A Systematic Review and Meta-Analysis of Observational Studies - PMCRelated Episodes699 - Are we eating too much protein? Or not enough?847 - Does a high protein diet accelerate aging?865 - The new food pyramid: progress or paradox? Hosted on Acast. See acast.com/privacy for more information.
- Sep 2, 202613 min
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. After that, beef, pork, lamb, venison, and sometimes dairy or gelatin can trigger a reaction three to six hours later, which is a big part of why this food allergy goes undiagnosed for years.Today, Monica breaks down what the research actually shows:Why the lone star tick's range is expanding into the Midwest, the Northeast, and eastern CanadaHow alpha-gal syndrome differs from Lyme disease, and why they get confusedWhat the CDC's estimate of 450,000 cases means, and why the "1 in 4" figure circulating on social media isn't measuring the same thingWhat a diagnosis means for your diet, including collagen, gelatin, organ meats, and why tolerance varies so much from person to personWhy symptoms can be worse on some days than othersWhether the condition is permanent, and what happens to antibody levels over timeHow to lower your risk of tick bites, per the CDCWhere gene-edited GalSafe pigs fit into the pictureNew to Nutrition Diva? Check out our special Spotify playlist for a collection of the best episodes curated by our team and Monica herself! 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.comNutrition Diva is a part of the Quick and Dirty Tips podcast network. ReferencesAbout Alpha-gal Syndrome | Alpha-gal Syndrome | CDC Nearly One in Four Adults in High-Risk States Have Alpha-gal Antibodies Linked to Tick-Borne Meat Allergy | Institute for Global Health and Infectious Diseases Join us for a live show taping on September 17 in New York City. Details at wellnessworkshere.com/live. Hosted on Acast. See acast.com/privacy for more information.
- Aug 28, 202629 min
The science of hydration and the electrolytes you actually need
878. 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 making the night possible.Monica Reinagel, MS, LDN, answers listener questions about hydration and explains what the research actually supports. She breaks down the four phases of hydration, which are intake, absorption, retention, and distribution, and explains why sodium and glucose work together to pull fluid out of your digestive system and into your tissues faster than water alone. That mechanism is exactly what an electrolyte drink mix like Liquid I.V. is built around, which is why it can be such a useful tool when you are sweating hard, training, traveling, or just trying to keep up on a hot day.Monica also covers how much water you really need each day, how much of it you already get from food and other beverages, and how much fluid and sodium you lose through sweat.Plus, she takes listener questions on whether sugar free electrolyte drinks work as well as the sugared kind, how to think about sodium guidelines when you are sweating heavily, whether it is possible to drink too much water, whether a pinch of salt or a squeeze of lemon does anything, whether coffee and tea count toward your daily fluids, what apple cider vinegar in your morning water actually does, and whether reverse osmosis water needs minerals added back in.Topics include hydration, electrolytes, sodium, healthy habits, nutrition myths, viral nutrition claims, sports drinks, caffeine, and evidence based nutrition.The science of hydration, presented by Liquid I.V. @liquidiv #paidpartnerUse the code 2026ND on liquidiv.com for 20% off your first order.Special thanks to Friends of the National Arboretum and Bikram Yoga Works !! Hosted on Acast. See acast.com/privacy for more information.
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About Nutrition Diva
Nutrition advice has never been easier to find. Knowing which advice you can trust has never been harder. Every day brings another headline, social media trend, or viral nutrition claim telling you what to eat, what to avoid, or which supplement will change your life. Much of it sounds convincing. Much of it isn't supported by the evidence. Nutrition Diva helps you separate nutrition science from nutrition myths so you can make confident decisions about your health. Each week, Monica Reinagel, MS, LDN, translates evidence-based nutrition into plain English, breaking down the latest research and explaining what it really means for your everyday life. Instead of sensational headlines and fad diets, you'll get practical nutrition guidance you can understand—and use. Whether you're trying to build healthier eating habits, lose weight, improve metabolic health, support healthy aging, or reduce your risk of chronic disease, every episode helps you make smarter nutrition decisions with confidence. Topics include healthy eating, balanced diets, gut health, probiotics, supplements, vitamins, weight management, intermittent fasting, Mediterranean and high-protein diets, food labels, processed foods, cholesterol, inflammation, diabetes prevention, heart health, longevity, and the latest nutrition research. You'll also hear Monica break down popular wellness trends, explain emerging nutrition science, evaluate supplement claims, and separate food myths from nutrition facts so you can spend less time wondering who to believe and more time building healthy habits that last. Regular features include listener questions, myth busting, fact vs. fad, and expert interviews exploring the science behind the nutrition questions people ask most.
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