Nutrition Diva
QuickAndDirtyTips.com, Monica Reinagel
Every week, Monica Reinagel peels back the layers of nutrition news and research, answers listener questions, and helps you feel more confident about your food and nutrition choices.
- 11 minutes 18 secondsBread first or last? Does food order affect blood sugar?
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]
Discover more from Nutrition Diva:
Transcripts available at QuickandDirtyTips.com.
Hosted on Acast. See acast.com/privacy for more information.
22 April 2026, 9:00 am - 11 minutes 49 secondsCook or compost? What to do with carrot tops, avocado pits and peanut shells
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, Stronger Bones at Every Age.
Have a question for Nutrition Diva? Email: [email protected]
Discover more from Nutrition Diva:
Transcripts available at QuickandDirtyTips.com.
Hosted on Acast. See acast.com/privacy for more information.
15 April 2026, 9:00 am - 13 minutes 37 secondsWhat’s with the pickle juice shot trend?
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 endurance athlete or just curious about the #pickle trend on TikTok, learn when to reach for the jar and when to pour it down the drain.
Related Episodes:
- Episode 769 on the real causes of muscle cramps.
- Episode 794 on hangover prevention products.
- Episode 412 on apple cider vinegar and metabolism.
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]
Discover more from Nutrition Diva:
Transcripts available at QuickandDirtyTips.com.
Hosted on Acast. See acast.com/privacy for more information.
8 April 2026, 9:00 am - 12 minutes 41 secondsThe science (and sales appeal) of low net carb candies
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 learn how to read nutrition facts labels with a critical eye and choose the treats that actually make your body feel good.
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]
Discover more from Nutrition Diva:
Transcripts available at QuickandDirtyTips.com.
Hosted on Acast. See acast.com/privacy for more information.
1 April 2026, 9:00 am - 10 minutes 30 secondsAre you "killing" the nutrients in your food? InstantPots, microwaves, and leftovers…and my only cardinal rule
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 Food Better Than Cooked?
- Episode #592: Are Frozen Vegetables Healthy?
If you’re listening on Spotify, check the poll: Do you prefer your veggies raw, roasted, or steamed?
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].
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.
25 March 2026, 9:00 am - 12 minutes 24 secondsIs coffee mold actually making you sick?
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 Big Picture: How coffee compares to tea, herbal infusions, and cocoa when it comes to OTA levels.
Related Episodes:
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].
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.
18 March 2026, 9:00 am - 10 minutes 18 seconds9 Ways to Optimize Breakfast
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].
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.
11 March 2026, 9:00 am - 12 minutes 48 secondsNew Research Alert: How do sugar substitutes affect the microbiome?
854. Do artificial sweeteners help—or hurt—efforts to manage weight? Fresh research offers some surprising new answers.
References:
The role of sweeteners in weight loss | Nature Reviews Endocrinology
Transcript:
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].
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.
4 March 2026, 10:00 am - 11 minutes 55 secondsStudy proves that UPFs cause weight gain…or does it?
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.
References
Effect of ultra-processed food consumption on male reproductive and metabolic health
Related Episodes:
Maybe “hyperpalatabilty” isn’t the problem after all
The surprising links between UPFs and diet quality | Nutrition Diva
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].
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.
25 February 2026, 10:00 am - 8 minutes 46 secondsHow do fermented dairy products affect cholesterol?
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.
References
Dairy Fats and Cardiovascular Disease: Do We Really Need to Be Concerned? - PMC
Dairy and Cardiovascular Disease: A Review of Recent Observational Research - PMC
Fermented dairy product consumption and blood lipid levels in healthy adults: a systematic review
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].
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.
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].
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.
18 February 2026, 10:00 am - 13 minutes 57 secondsFiber-maxxing: How much fiber is too much?
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 Freuman
Regular, by Tamara Duker Freuman
Related episodes:
805 - The real truth about fiber supplements your digestive health needs560 - Fiber 2.0—Fiber's New Science of Health-Boosting Benefits
479 - How to Increase Fiber Without Overloading on Calories
589 - Do You Get Enough Fiber on a Low-FODMAP Diet?
712 - Potty Talk with Tamara Duker Freuman
507 - Bloating: The Causes and the Cures
710 - Beyond FODMAPS with Beth Rosen, RD
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].
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.
11 February 2026, 10:00 am - More Episodes? Get the App