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.
- 5 days ago12 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 oneWhat severe deficiency does to the liver, and what recent research links low intake to in older adultsWhy there's no RDA for choline, and what an Adequate Intake is actually based onHow estrogen changes the picture, and why premenopausal women may need less than men rather than moreWhy pregnancy may call for more than the current recommendation, and why most prenatal vitamins leave choline out or include very littleWhat ACOG advises for women who are pregnant or trying to conceiveWhere choline shows up in food, from egg yolks and liver to soybeans, mushrooms, and cruciferous vegetablesWhy falling short of the Adequate Intake isn't the same as being deficientThe prostate cancer findings, and why a nutrient that supports healthy cell division can behave differently in someone who already has cancerThe TMAO question, and why fish raises TMAO more than eggs or beef doWho might reasonably consider a supplement, and why more isn't betterCholine Content of Common FoodsNutrition 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.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 ago23 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’tHow produce prescriptions and medically tailored meals and groceries work, and how they differ from SNAPPromising results from pilot programs serving people with type 2 diabetes, high blood pressure, heart failure, and high-risk pregnanciesWhy opening grocery stores in food deserts didn’t change how people ateWhat car safety and anti-smoking efforts can teach us about changing the food systemHow much nutrition training doctors need, and where registered dietitians fit inWhy a healthy diet is more about adding good food than cutting out bad foodNutrition 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 foods334 – 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.comNutrition Diva is a part of the Quick and Dirty Tips podcast network. Hosted on Acast. See acast.com/privacy for more information.
- 2 weeks ago14 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 explainsWhether cabbage, broccoli and garlic really cause gas and colic in breast-fed babiesWhy spicy food doesn't harm breast milk, and how your diet shapes your baby's food preferencesWhat the research says about peanuts during breast-feeding, and why early peanut introduction cuts allergy riskHow much caffeine and alcohol are considered safe, and how long to wait before nursingWhy the pregnancy rules on sushi and soft cheese don't apply while nursingWhich fish to choose, how many extra calories and fluids you need, and what to know about vitamin D for babyReferencesMaternal Versus Infant Vitamin D Supplementation During Lactation: A Randomized Controlled Trial - PubMedRandomized trial of peanut consumption in infants at risk for peanut allergy - PubMedPrevention and Treatment of Peanut Allergy - PubMedRelated episodes261: 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.comNutrition Diva is a part of the Quick and Dirty Tips podcast network. Hosted on Acast. See acast.com/privacy for more information.
- 3 weeks ago15 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.
- Sep 30, 202611 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.
- Sep 25, 202622 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.
- Sep 23, 202613 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
- Sep 16, 202614 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.
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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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Frequently Asked Questions
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