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Nutrition Diva

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.


If you're looking for nutrition science you can trust—and practical guidance that fits real life—subscribe to the Nutrition Diva.


Hosted on Acast. See acast.com/privacy for more information.

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  • 38 episodes
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  • English

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  • #887
    Today · 17 min

    Is a high protein diet bad for you? Fact-checking the anti-protein Backlash

    887. Has everyone been protein-pilled? After a few years of protein everything, from bread to taco chips to vodka, the backlash has arrived, complete with warnings that a high-protein diet could harm your heart, your kidneys, and your waistline. Some of the products on grocery store shelves are pretty silly. But many of the warnings about protein don’t hold up either. The truth sits somewhere between the hype and the anti-hype. In this episode, Monica sorts the nutrition facts from the nutrition myths on both sides: Why “90% of Americans already get enough protein” depends on what “enough” means, and who’s included Who may need more protein than the RDA, including older adults, people recovering from illness or injury, and people losing weight or taking anti-obesity medications Why it can make sense to put a “high protein” label on eggs, and why you should always check the nutrition facts label instead of the front of the package How protein became a health halo, and why added protein doesn’t cancel out sugar, sodium, or alcohol When a processed, protein-enhanced food is worth using, and why the purpose of the processing matters The replacement effect, and why what you eat less of matters as much as what you add What the research on heart disease, type 2 diabetes, and cancer really links to, and why it isn’t protein Why the warnings about constipation, weight gain, and kidney damage aren’t about protein intake for most people How much protein Americans eat compared with the RDA, the new Dietary Guidelines, and the acceptable range References How Supermarkets Became Protein-Maxxed - The New York Times 5 Health Risks From Consuming Too Much Protein - The New York Times Nutrition science you can trust, in plain English. Have a food or nutrition question for a future episode? Email nutrition@quickanddirtytips.com. Sign up for the Nutrition Diva newsletter at quickanddirtytips.com/newsletters. To book Monica for a live or virtual event, visit WellnessWorksHere.com. 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. Nutrition Diva is a part of the Quick and Dirty Tips podcast network. Hosted on Acast. See acast.com/privacy for more information.

  • #886
    November 4 · 11 min

    The truth about natural GLP-1 boosters

    886. Put "GLP-1" on a label and you can sell almost anything right now: supplements, snacks, drink powders, even a gadget that sits next to your toilet. Some of these products are designed for people taking GLP-1 medications, who can have real nutritional needs. Others promise to boost your body's own GLP-1 as a path to weight loss. That second pitch is a lot shakier, and the reason comes down to what these medications are and how they work. Monica separates the science from the marketing: What GLP-1 is, and what this gut hormone does after you eat Why semaglutide, tirzepatide, and retatrutide aren't technically "GLP-1s," and what receptor agonists, dual agonists, and triple agonists are The more accurate names the medical community has proposed for this drug class, and why none of them has stuck How fermentable soluble fiber feeds your gut microbiome, produces short-chain fatty acids, and raises natural GLP-1 Why nobody was talking about boosting natural GLP-1 until these medications took off A bathroom device that estimates your fiber intake from the air around your toilet, and why it doesn't measure GLP-1 at all Why these medications don't treat a GLP-1 deficiency Why your natural GLP-1 breaks down within minutes while semaglutide stays active for days, and what that difference means for appetite and weight loss Why eating more fiber is still a good idea, even if it won't do what the label implies Nutrition science you can trust, in plain English. Have a food or nutrition question for a future episode? Email nutrition@quickanddirtytips.com. To book Monica for a live or virtual event, visit WellnessWorksHere.com. 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. Nutrition Diva is a part of the Quick and Dirty Tips podcast network. Hosted on Acast. See acast.com/privacy for more information.

  • #885
    October 28 · 12 min

    What is choline? The nutrient you've probably never heard of

    885. You need choline every day. Nobody can tell you exactly how much. There's no RDA for choline, because there isn't enough data to set one. What we have instead is an estimate — and it traces back largely to a single study that enrolled only men. The numbers for women were scaled down from there, mostly by body size. Choline is an essential nutrient a lot of people have never heard of. Your liver makes some of it, but not enough, so the rest has to come from food. It's needed to build phosphatidylcholine and the neurotransmitter acetylcholine, and it plays an outsized role in brain development before birth and in early childhood. Monica walks through what's known and what isn't: Why choline gets grouped with the B vitamins even though it isn't one What severe deficiency does to the liver, and what recent research links low intake to in older adults Why there's no RDA for choline, and what an Adequate Intake is actually based on How estrogen changes the picture, and why premenopausal women may need less than men rather than more Why pregnancy may call for more than the current recommendation, and why most prenatal vitamins leave choline out or include very little What ACOG advises for women who are pregnant or trying to conceive Where choline shows up in food, from egg yolks and liver to soybeans, mushrooms, and cruciferous vegetables Why falling short of the Adequate Intake isn't the same as being deficient The prostate cancer findings, and why a nutrient that supports healthy cell division can behave differently in someone who already has cancer The TMAO question, and why fish raises TMAO more than eggs or beef do Who might reasonably consider a supplement, and why more isn't better Choline Content of Common Foods Nutrition science you can trust, in plain English. Have a food or nutrition question for a future episode? Email nutrition@quickanddirtytips.com. To book Monica for a live or virtual event, visit wellnessworkshere.com. 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.com Nutrition Diva is a part of the Quick and Dirty Tips podcast network. Hosted on Acast. See acast.com/privacy for more information.

  • #884
    October 21 · 23 min

    Do we need a prescription to eat better? Talking Food is Medicine with Dariush Mozaffarian

    884. Your doctor can write you a prescription for a statin or a blood pressure medication. What if they could also prescribe fresh vegetables, and your health insurance paid for them? That’s one of the central ideas behind the Food Is Medicine movement, and cardiologist Dr. Dariush Mozaffarian is one of its leading voices. In his new book, “Food Is Medicine: Healing Our Bodies, Nourishing Our Minds, and Transforming Our Food System,” he argues that diet is the leading driver of chronic disease in the US and that it can also be part of the treatment. Monica Reinagel, MS, LDN, talks with Dr. Mozaffarian about: What “food is medicine” means, and what it doesn’t How produce prescriptions and medically tailored meals and groceries work, and how they differ from SNAP Promising results from pilot programs serving people with type 2 diabetes, high blood pressure, heart failure, and high-risk pregnancies Why opening grocery stores in food deserts didn’t change how people ate What car safety and anti-smoking efforts can teach us about changing the food system How much nutrition training doctors need, and where registered dietitians fit in Why a healthy diet is more about adding good food than cutting out bad food Nutrition science you can trust, in plain English. Have a food or nutrition question for a future episode? Email nutrition@quickanddirtytips.com. To book Monica for a live or virtual event, visit wellnessworkshere.com. Related episodes: 735 – A provocative new study on ultra-processed foods 334 – Is the Mediterranean Diet all it's cracked up to be? 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.com Nutrition Diva is a part of the Quick and Dirty Tips podcast network. Hosted on Acast. See acast.com/privacy for more information.

  • #883
    October 14 · 14 min

    What to eat while breastfeeding and what to skip

    883. You've probably been told to skip broccoli, garlic, spicy food, sushi, peanuts and even your morning coffee while breast-feeding. How much of that advice holds up? Monica Reinagel, MS, LDN, sorts fact from folklore on what to eat and what to avoid while nursing. She covers the colic theory about cruciferous vegetables, the open question of whether eating peanuts during breast-feeding affects a baby's allergy risk, and the NIH ESCAPE trial now testing it. In this episode, Monica explains Whether cabbage, broccoli and garlic really cause gas and colic in breast-fed babies Why spicy food doesn't harm breast milk, and how your diet shapes your baby's food preferences What the research says about peanuts during breast-feeding, and why early peanut introduction cuts allergy risk How much caffeine and alcohol are considered safe, and how long to wait before nursing Why the pregnancy rules on sushi and soft cheese don't apply while nursing Which fish to choose, how many extra calories and fluids you need, and what to know about vitamin D for baby References Maternal Versus Infant Vitamin D Supplementation During Lactation: A Randomized Controlled Trial - PubMed Randomized trial of peanut consumption in infants at risk for peanut allergy - PubMed Prevention and Treatment of Peanut Allergy - PubMed Related episodes 261: Can diet and nutrition help you get pregnant? 281: How much weight should you gain during pregnancy? 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.com Nutrition Diva is a part of the Quick and Dirty Tips podcast network. Hosted on Acast. See acast.com/privacy for more information.

  • #882
    October 7 · 15 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 protein What "fasting mimicking" means, and which effects of a multi-day fast it's trying to reproduce The 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 inflammation Why the subgroup findings are interesting and why they aren't proof The 12-month trial in people with type 2 diabetes, where 40% reduced their diabetes medication compared with 5% in usual care What 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 first Why 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 worse Whether you can replicate the protocol without buying a branded kit, and what you might be giving up if you do What the dropout rates in these studies say about how doable this really is 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.com Nutrition 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.

  • September 25 · 22 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.com A 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 audience Presented by Liquid I.V. @liquidiv #paidpartner Hosted on Acast. See acast.com/privacy for more information.

  • #881
    September 23 · 13 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 instead The 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 jeans What a 2025 meta-analysis found about creatine, resistance training, and strength in adults over 50, and why the training group eventually caught up The sleep-deprivation studies, where a single large dose measurably improved memory and processing speed for up to nine hours Why women may respond differently than men What the cognition research in older adults does and doesn't support Whether creatine is hard on your kidneys, and what that creatinine bump on your bloodwork really means Loading doses versus starting straight at maintenance 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.com Nutrition Diva is a part of the Quick and Dirty Tips podcast network. References Single 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 Episodes 877 - Why is everyone talking about L-Theanine? Hosted on Acast. See acast.com/privacy for more information.

  • #880
    September 16 · 14 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.com Nutrition Diva is a part of the Quick and Dirty Tips podcast network. References Marcoff 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 Episodes 871 687 101 Hosted on Acast. See acast.com/privacy for more information.

  • #879
    September 9 · 13 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/calculator 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.com Nutrition Diva is a part of the Quick and Dirty Tips podcast network. References The 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 Metabolism New Horizons: Dietary protein, ageing and the Okinawan ratio | Age and Ageing | Oxford Academic Dietary protein intake and all-cause mortality: results from The Kawasaki Aging and Wellbeing Project - PMC The 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 - PMC Related Episodes 699 - 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.

  • #878
    September 2 · 13 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 Canada How alpha-gal syndrome differs from Lyme disease, and why they get confused What 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 thing What a diagnosis means for your diet, including collagen, gelatin, organ meats, and why tolerance varies so much from person to person Why symptoms can be worse on some days than others Whether the condition is permanent, and what happens to antibody levels over time How to lower your risk of tick bites, per the CDC Where gene-edited GalSafe pigs fit into the picture 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.com Nutrition Diva is a part of the Quick and Dirty Tips podcast network. References About 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.

  • August 28 · 29 min

    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 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 #paidpartner Use 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.

  • #877
    August 26 · 11 min

    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 or a short nap might do just as much for your focus. This is the expert roundtable on healthy aging that Monica participated in with USNWR that triggered this episode on theanine. References Cognitive and affective effects of L-Theanine: a systematic review and meta-analysis of 31 randomized trials | Molecular Psychiatry The effects of L-theanine consumption on sleep outcomes: A systematic review and meta-analysis - ScienceDirect L-Theanine Extends the Lifespan of Caenorhabditis elegans by Reducing the End Products of Advanced Glycosylation l-theanine: From tea leaf to trending supplement – does the science match the hype for brain health and relaxation? - ScienceDirect Related episodes 594 - How sleep affects weight gain 834 - The Truth About ‘Cortisol Belly’ 848 - Your questions about coffee and health Hosted on Acast. See acast.com/privacy for more information.

  • #876
    August 19 · 14 min

    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, Monica untangles the confusing terminology and gets to the question listeners keep asking: does a vitamin K2 supplement actually protect your bones? She digs into what the research really shows, including a widely cited meta-analysis that lumped together two very different kinds of studies, why the prescription-strength results don't tell you much about the low-dose supplement in your cabinet, and whether the food and gut bacteria you already have might be doing the job on their own. Plus, the truth about taking vitamin K with your vitamin D. 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. Related episode 713 - Can vitamin K2 prevent osteoporosis? References Efficacy of vitamin K2 in the prevention and treatment of postmenopausal osteoporosis: A systematic review and meta-analysis of randomized controlled trials - PubMed Dietary intake of menaquinone is associated with a reduced risk of coronary heart disease: the Rotterdam Study - PubMed Vitamin K2 and D in Patients With Aortic Valve Calcification: A Randomized Double-Blinded Clinical Trial | Circulation Hosted on Acast. See acast.com/privacy for more information.

  • #875
    August 12 · 11 min

    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 calcium in your food behaves so differently from the calcium in a pill, when timing it with a meal actually makes a difference, and how much calcium and vitamin D you really need if you're filling a gap. She also looks at how sodium, animal protein, and fluid intake each shape your kidney stone risk, and why the same evidence-based eating habits that guard against osteopenia and protect bone health as you age are also the ones that protect your kidneys. Related episodes 130 - Are you getting enough calcium? Could you be getting too much? 131 - What are the best sources of calcium? 427 - Does a high protein diet weaken your bones? 470 - Do calcium supplements raise your risk of colon cancer? 699 - Are we eating too much protein or not enough? Bone Series Nutrition Diva is a Quick and Dirty Tips podcast, hosted by Monica Reinagel, MS, LDN, founder of Wellness Works Here. New to Nutrition Diva? Start here: New to Nutrition Diva, Staying Strong as We Age, Diabetes, Weight Loss That Lasts, Stronger Bones at Every Age, Gut Health Join the community: Facebook, LinkedIn, Newsletter, Transcripts Question for Nutrition Diva? Email: nutrition@quickanddirtytips.com Hosted on Acast. See acast.com/privacy for more information.

  • #874
    August 5 · 13 min

    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 alike, and covers the practical steps that do the most to limit your exposure. References Per- and poly-fluoroalkyl substances (PFAS) in circulation in a Canadian population: their association with serum-liver enzyme biomarkers and piloting a novel method to reduce serum-PFAS - PMC Human gut bacteria bioaccumulate per- and polyfluoroalkyl substances - PMC Related episodes 871: Can you eat your way off your cholesterol medication? 756: Can you absorb nutrients through the skin? Nutrition Diva is a Quick and Dirty Tips podcast, hosted by Monica Reinagel, MS, LDN, founder of Wellness Works Here. New to Nutrition Diva? Start here: New to Nutrition Diva, Staying Strong as We Age, Diabetes, Weight Loss That Lasts, Stronger Bones at Every Age, Gut Health Join the community: Facebook, LinkedIn, Newsletter, Transcripts Question for Nutrition Diva? Email: nutrition@quickanddirtytips.com Hosted on Acast. See acast.com/privacy for more information.

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