Nutrition Diva

A protein powder can be a convenient way to add a little extra protein to your diet. Does it matter which one you use? Mentioned in this episode: New ways to use whey protein powder 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 inclu...

Raw milk is often praised for its potential health benefits, but how do those claims stack up against the risks? This episode breaks down the science behind unpasteurized dairy, exploring its possible links to allergy prevention, the dangers of foodborne illness, and the regulations designed to protect consumers. Resources: The Dangers of Raw Milk: Unpasteurized Milk Can Pose a Serious Health Risk...

Monica explores whether fiber supplements like Metamucil or Benefiber are necessary for digestive health. While fiber is crucial for digestion, heart health, and the gut microbiome, most people fall short of the recommended intake. Can a fiber-rich diet provide all the fiber you need without the uncomfortable side effects of supplements? Nutrition Diva is hosted by Monica Reinagel. A transcript is...

A new study suggests that lycopene may have antidepressant-like effects in mice. But what does this really mean for you? Mentioned in this episode: Lycopene Alleviates Depression-Like Behavior in Chronic Social Defeat Stress-Induced Mice by Promoting Synaptic Plasticity via the BDNF–TrkB Pathway (Wiley - Food Science & Nutrition) New to Nutrition Diva? Check out our special Spotify playlist for a...

A new study finds that vitamin K2 may be helpful for nighttime leg cramps. What else can it do for us?  Related listening: The truth about magnesium and muscle cramps (Nutrition Diva #769) 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 topic...

Why do late-night snack cravings hit so hard? It’s more than just willpower—circadian rhythms, sleep, and modern habits all play a role. Here’s how to manage them. References: The internal circadian clock increases hunger and appetite in the evening independent of food intake and other behaviors - PubMed Effect of Sleep Extension on Objectively Assessed Energy Intake Among Adults With Overweight i...

Experts say we need to eat more beans. Let’s look at why (and how) we should do this. Related listening: What is the FODMAP diet? (Nutrition Diva  #236) Do you get enough fiber on a low-FODMAP diet? (Nutrition Diva #589) Beyond FODMAPS with Beth Rosen, RD (Nutrition Diva #710) Why you need more (not less) phytic acid in your diet (Nutrition Diva #612) Lectins and the plant paradox (Nutrition Diva...

In this special 800th episode, Monica takes a look back at how much nutrition science has changed since the podcast started in 2008. From low-carb diets and the protein craze to the rise of the microbiome and personalized nutrition, she breaks down the biggest trends and what they mean for the future.  New to Nutrition Diva? Check out our special Spotify playlist for a collection of the best episo...

In this special bonus episode, Monica responds to a listener who wrote her about a claim from Eat, Drink, and Be Healthy suggesting eating Brussels sprouts more than once a week could raise pancreatic cancer risk. She break down the research behind this surprising advice and shares why she doesn't believe it’s cause for concern. New to Nutrition Diva? Check out our special Spotify playlist for a c...

Explore what science says about DHA and folic acid for brain health—and who most benefits from taking them. Related listening: Surprising study results undermine confidence in the MIND diet Folic Acid and Cancer Risk Mentioned in this episode: NYT Cooking: Red Rentil Soup   New to Nutrition Diva? Check out our special Spotify playlist for a collection of the best episodes curated by our team and M...

Diving into the science behind Gymnema sylvestre, an herb that dulls sweet taste perception and may reduce sugar cravings. Why this "sugar destroyer" could help you cut back on sugar and support your health goals. Mentioned in this episode: National Eating Disorders Association- NEDA The Effect of a 14-Day gymnema sylvestre Intervention to Reduce Sugar Cravings in Adults Gymnemic acids lozenge red...

Is high fructose corn syrup as harmful as its reputation suggests? Monica revisits the HFCS debate to separate science from misinformation. Learn how HFCS compares to table sugar, why its name might be misleading, and what really matters when it comes to added sugars in your diet. New to Nutrition Diva? Check out our special Spotify playlist for a collection of the best episodes curated by our tea...

Monica shares five practical tips for healthier eating in the new year, including managing willpower, prioritizing protein, and indulging wisely. Mentioned in this episode: Recalibrating your reward system: treating yourself better » Change Academy podcast New to Nutrition Diva? Check out our special Spotify playlist for a collection of the best episodes curated by our team and Monica herself!&nbs...

Repurpose those holiday craft supplies into healthy snacks! Check out our guide to the most nutritious holiday decor.  Links to recipes and resources mentioned in episode: Healthy Microwave Popcorn .  Cranberry avocado salsa Curried cauliflower with cranberry Secrets for a Healthy Diet_ Lamb stew with fresh cranberries Mistletoe extract as alternative cancer therapy   New to Nutrition Diva? Check...

Let’s clear up some of the most common misunderstandings about sulfites, wine, and headaches. Nutrition Diva is hosted by Monica Reinagel, MS, LDN.  Transcripts are available at Simplecast . 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 top...

With festive gatherings on the horizon, Monica dives into two buzzworthy alcohol mitigation products, ZBiotic and Sure Shot, to explore their claims of reducing hangover symptoms and lowering blood alcohol levels. She breaks down the science—or lack thereof—behind these remedies.  Nutrition Diva is hosted by Monica Reinagel, MS, LDN.  Transcripts are available at Simplecast . New to Nutrition Diva...

Exploring the science behind popular immune-boosting nutrients and remedies. Which supplements like vitamin D, vitamin C, and zinc have evidence-based benefits, how the microbiome influences immunity, and why practices like good hygiene, sleep, and stress management matter most.  Mentioned in this episode: Influence of Vitamin D Supplementation by Simulated Sunlight or Oral D3 on Respiratory Infec...

California recently enacted legislation to ban certain food dyes in public schools. What’s the scientific case to support this? Nutrition Diva is hosted by Monica Reinagel, MS, LDN.  Transcripts are available at Simplecast . 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...

GLP-1s have revolutionized how we think about and treat obesity. But that wasn’t what they were originally intended for.  Mentioned in this episode: American Diabetes Organization ( diabetes.org ) National Institute of Diabetes, Digestive and Kidney Diseases ( niddk.nih.gov ) For more Nutrition Diva content centered around Diabetes, check out this special Spotify playlist here ! Nutrition Diva is...

A low-FODMAP diet can often relieve IBS symptoms, but it’s a challenging protocol. A new study suggests there may be an easier road to relief. Mentioned in this episode: A Starch- and Sucrose-Reduced Diet Has Similar Efficiency as Low FODMAP in IBS-A Randomized Non-Inferiority Study - PubMed Check out my special Spotify playlist of episodes dedicated to Gut Health here ! Nutrition Diva is hosted b...

New research shows that the debate over UPFs is more complex than you might think and suggests that it’s too soon to make blanket recommendations. Mentioned in this episode: Using Less Processed Food to Mimic a Standard American Diet Does Not Improve Nutrient Value Nutrition Diva is hosted by Monica Reinagel, MS, LDN.  Transcripts are available at Simplecast . New to Nutrition Diva? Check out our...

Not all protein bars are created equal. Let's examine the difference between energy bars and protein bars and talk about what to look for when choosing a protein bar. Mentioned in this episode: Nutrition Diva #539: Top 5 nutrients for postpartum recovery Nutrition Diva is hosted by Monica Reinagel, MS, LDN.  Transcripts are available at Simplecast . New to Nutrition Diva? Check out our special Spo...

Learn about the potential benefits, risks, and practical considerations for implementing this popular eating pattern, especially for women.  References: Effects of 4- and 6-h Time-Restricted Feeding on Weight and Cardiometabolic Health: A Randomized Controlled Trial in Adults with Obesity - PubMed (nih.gov) Effects of 8-hour time restricted feeding on body weight and metabolic disease risk factors...

How do we balance the need to protect our skin from UV rays with our body’s need for vitamin D? Mentioned in this episode: DMinder (iOS/Android) - http://dminder.ontometrics.com/ Vitamin D and UV Tracker (Android) - https://play.google.com/store/apps/details?id=com.uv.vitamindtracker SunDay Vitamin D and UV Tracker (iOS) - https://apps.apple.com/us/app/sunday-vitamin-d-uv-tracker/id1133953409 New...

Although they are among the most widely prescribed medications and most popular over-the-counter remedies, acid blocking drugs may not be the best way to deal with heartburn or GERD. References: Overutilization of proton pump inhibitors: a review of cost-effectiveness and risk Body weight, lifestyle, dietary habits and gastroesophageal reflux disease. Are lifestyle measures effective in patients w...