The Nutrition Diva's Quick And Dirty Tips For Eating Well And Feeling Fabulous

862. Can you actually "reset" your taste buds by cutting out sugar? You’ve heard that a 30-day sugar detox will make your cravings disappear, but a new study in the American Journal of Clinical Nutrition suggests our preference for sweetness is more permanent than we thought. This week, Monica debunks the "palate reset" myth and explores a more effective way to manage a sweet tooth.Key Takeaways:The myth of the palate reset: Why "The Sweet Tooth Trial" found that cutting sugar for 6 months didn't change taste preferences.The first 1,000 days: How early life exposure sets your biological "sweetness" baseline.Behavior over biology: Why addressing emotional triggers is more effective than a 30-day cleanse.Nutrition Diva is a Quick and Dirty Tips podcast, hosted by Monica Reinegal.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

689. Is your hair falling out? Nutrient deficiencies may be to blame. Reversing it starts with finding the cause.Nutrition Diva is a Quick and Dirty Tips podcast, hosted by Monica Reinegal.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: [email protected] more from Nutrition Diva:Facebook LinkedInNewsletterTranscripts available at QuickandDirtyTips.com. Hosted on Acast. See acast.com/privacy for more information.

861. Can the order in which you eat your food "flatten the curve" of your blood sugar? From social media influencers to clinical research, a lot of people are talking about meal sequencing. This week, Monica breaks down whether saving your carbs for last actually improves insulin response, prevents Type 2 diabetes, or if it’s just another "hack" that doesn't hold up for everyone.Nutrition Diva is a Quick and Dirty Tips podcast, hosted by Monica Reinegal.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: [email protected] more from Nutrition Diva:Facebook LinkedInNewsletterTranscripts available at QuickandDirtyTips.com

860. Are you throwing away the most nutritious parts of your groceries? From blending avocado pits into smoothies to snacking on peanut shells, social media is full of "zero-waste" food hacks—but are they actually safe?This week, Monica digs into the compost bin to separate the "hidden treasures" from the literal trash. We go over which veggie scraps are nutritional powerhouses (hello, beet greens!) and which ones—like rhubarb leaves and apple seeds—could actually be toxic. Plus, the truth about whether eating corn cobs and peanut shells is "fiber" or just a recipe for a digestive disaster.Nutrition Diva is a Quick and Dirty Tips podcast, hosted by Monica Reinegal.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, Stron

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

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

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

856. 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?This week, Monica takes a closer look at the science of mycotoxins in coffee, specifically Ochratoxin A (OTA). We separate food safety facts from "wellness guru" fiction to find out if standard coffee beans are actually undermining your health. What Mycotoxins Are: Understanding the difference between visible mold and chemical compounds like Aflatoxin and Ochratoxin A. The Roasting Defense: Why the roasting process is your best protection against toxins and why "green coffee" products carry different risks. Hazard vs. Risk: A crucial distinction in food safety—is the presence of a toxin the same thing as a threat to your health? Practical Prevention: 4 simple steps to minimize exposure—from checking "roasted on" dates to proper home storage—without paying a premium for specialty brands. The

855. Is your "healthy" breakfast actually setting you up for a mid-morning crash? Many of us reach for 100-calorie yogurt cups or fiber bars thinking we’re making the right choice, only to find ourselves eyeing the office donut box by 10:00 AM.This week, the Nutrition Diva breaks down 9 essential tips to transform your morning meal from a nutritional afterthought into a powerhouse that fuels your brain and body. Whether you’re a cereal lover or a fan of leftovers, Monica explains how to strike the perfect balance between protein, fiber, and healthy fats.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 [email protected] N

854. Do artificial sweeteners help—or hurt—efforts to manage weight? Fresh research offers some surprising new answers. References:Effect of sweeteners and sweetness enhancers on weight management and gut microbiota composition in individuals with overweight or obesity: the SWEET study | Nature MetabolismThe role of sweeteners in weight loss | Nature Reviews EndocrinologyTranscript: https://nutrition-diva.simplecast.com/episodes/new-research-alert-how-do-sugar-substitutes-affect-the-microbiome/transcriptNew 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 [email protected] Nutrition Diva on Facebook and subscribe to the news

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.ReferencesEffect of ultra-processed food consumption on male reproductive and metabolic healthRelated Episodes:Maybe “hyperpalatabilty” isn’t the problem after allThe surprising links between UPFs and diet quality | Nutrition DivaFind a transcript here. 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 [email protected] 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.comNutritio

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.ReferencesDairy Fats and Cardiovascular Disease: Do We Really Need to Be Concerned? - PMCMilk and Dairy Product Consumption and Cardiovascular Diseases: An Overview of Systematic Reviews and Meta-Analyses - ScienceDirectEffect of cheese consumption on blood lipids: a systematic review and meta-analysis of randomized controlled trials - PubMedHarnessing the Magic of the Dairy Matrix for Next-Level Health Solutions: A Summary of a Symposium Presented at Nutrition 2022Dairy and Cardiovascular Disease: A Review of Recent Observational Research - PMCFermented dairy product consumption and blood lipid levels in healthy adults: a systematic reviewNew 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 gr

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? Find a transcript here. Recommended Resources:The Bloated Belly Whisperer by Tamara Duker FreumanRegular, by Tamara Duker FreumanRelated episodes:805 - The real truth about fiber supplements your digestive health needs560 - Fiber 2.0—Fiber's New Science of Health-Boosting Benefits479 - How to Increase Fiber Without Overloading on Calories589 - Do You Get Enough Fiber on a Low-FODMAP Diet?712 - Potty Talk with Tamara Duker Freuman507 - Bloating: The Causes and the Cures710 - Beyond FODMAPS with Beth Rosen, RDNew 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

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.Related episodes: 483 - Protein Density: How To Get More Protein for Fewer Calories | Nutrition Diva702 - Nutrient dense vs energy dense and why it matters | Nutrition Diva479 - How to increase fiber without overloading on caloriesReferencesThe body sends a signal: Perspectives on interoception | PLOS BiologyIn defense of pleasure: We need to rethink food reward and obesity | PLOS BiologyNew 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

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?Find a transcript here. Ted Kyle on Telemedicine for Obesity Care.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 [email protected] 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 mor

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.Related episodes: 846 - Fact check: Is it bad to drink coffee on an empty stomach?Find a transcript here. 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 [email protected] 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 podc

847. Does a high-protein diet accelerate aging or shorten life expectancy? It’s not a simple yes or no.ReferencesLow 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 - PMChttps://pmc.ncbi.nlm.nih.gov/articles/PMC9269106/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 n

846. The internet has lots to say about how coffee affects your stomach. Unfortunately, most of it is wrong.References:Addition of milk to coffee beverages; the effect on functional, nutritional, and sensorial properties - PubMedA dark brown roast coffee blend is less effective at stimulating gastric acid secretion in healthy volunteers compared to a medium roast market blend - RubachEffect of coffee on gastro-oesophageal reflux in patients with reflux disease and healthy controls - PubMedEffects of Coffee and Its Components on the Gastrointestinal Tract and the Brain–Gut Axis - PMCEffects of Coffee on the Gastro-Intestinal Tract: A Narrative Review and Literature UpdateMulti‐parametric approach to identify coffee components that regulate mechanisms of gastric acid secretionPharmacology of caffeine and its effects on the human body - ScienceDirectRelated episodes786 - How to beat acid reflux for good841 - How long does caffeine really stay in your system?Find a transcript here.New to Nutrition Diva? Check out

845.  A look back at the biggest food and nutrition trends of the last year, plus, a glimpse into my crystal ball.Related episodes:735 - A provocative new study on ultra-processed foods789 - The surprising links between UPFs and diet quality827 - Toxic tea bags? Sorting fact from fear837 - Can healthier soil make food more nutritious? Yes, but…Find a transcript here.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 [email protected] 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

169. What should you eat before and after drinking alcohol?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 [email protected] 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.