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.
- 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.
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.
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.
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.
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.
11 February 2026, 10:00 am - 14 minutes 6 secondsMaybe “hyperpalatabilty” isn’t the problem after all
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 Diva
702 - Nutrient dense vs energy dense and why it matters | Nutrition Diva
479 - How to increase fiber without overloading on calories
References
The body sends a signal: Perspectives on interoception | PLOS Biology
In defense of pleasure: We need to rethink food reward and obesity | PLOS Biology
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.
4 February 2026, 10:00 am - 24 minutes 13 secondsHave GLP-1s become the new Botox?
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].
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.
28 January 2026, 10:00 am - 10 minutes 55 secondsYour questions about coffee and health
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].
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.
21 January 2026, 10:00 am - 9 minutes 37 secondsDoes a high protein diet accelerate aging?
847. Does a high-protein diet accelerate aging or shorten life expectancy? It’s not a simple yes or no.
References
New Horizons: Dietary protein, ageing and the Okinawan ratio | Age and Ageing | Oxford Academic
The impact of dietary protein intake on longevity and metabolic health - PMC
https://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 [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.
14 January 2026, 10:00 am - 11 minutes 38 secondsFact check: Is it bad to drink coffee on an empty stomach?
846. The internet has lots to say about how coffee affects your stomach. Unfortunately, most of it is wrong.
References:
Effects of Coffee and Its Components on the Gastrointestinal Tract and the Brain–Gut Axis - PMC
Effects of Coffee on the Gastro-Intestinal Tract: A Narrative Review and Literature Update
Pharmacology of caffeine and its effects on the human body - ScienceDirect
Related episodes786 - How to beat acid reflux for good
841 - How long does caffeine really stay in your system?
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.
7 January 2026, 10:00 am - 9 minutes 31 secondsNutrition's Year in Review: Trends of 2025 and what's coming in 2026
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 foods
789 - The surprising links between UPFs and diet quality
827 - Toxic tea bags? Sorting fact from fear
837 - 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].
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.
31 December 2025, 10:00 am - More Episodes? Get the App