Free Daily Podcast Summary
Nutrition Diva: Daily Summaries Delivered
by QuickAndDirtyTips.com, Monica Reinagel
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.
- 4 days ago14 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.
- 1 weeks ago13 min
Is protein aging you faster? What the latest research actually says
879. Are you eating too much protein, or not enough? The honest answer is that the question itself is flawed, because there's no single number that fits everyone.In this episode, Monica breaks down why protein needs shift across a lifetime. The mTOR "growth switch" inside your cells runs hot during childhood, powering the tissue-building that young bodies require. In your 30s and 40s, dialing protein back may nudge cells toward repair and cleanup instead. And after 50, when muscle naturally starts to decline, eating more actually helps preserve strength, mobility, and bone health well into later years.She also puts the recent longevity headlines in context. A widely covered review of animal studies found that lower protein intake can extend lifespan in flies and rodents, yet those results don't map neatly onto human biology, where lifestyle, genetics, and the rest of your diet all shape how you grow older.Monica offers a more grounded way to think about protein: match your intake to your age, sex, and activity level, and treat the current RDA as a floor rather than a goal.nutritionovereasy.com/calculatorJoin 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. ReferencesThe hallmarks of protein and amino acid restriction in aging and longevity: Cell Press Blue Low 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 - PMC Protein Intake and Frailty in Older Adults: A Systematic Review and Meta-Analysis of Observational Studies - PMCRelated Episodes699 - Are we eating too much protein? Or not enough?847 - Does a high protein diet accelerate aging?865 - The new food pyramid: progress or paradox? Hosted on Acast. See acast.com/privacy for more information.
- 2 weeks ago13 min
Alpha-Gal Syndrome, the tick-borne “Red Meat Allergy”
878. A tick bite you may not even remember getting can leave you unable to eat a hamburger, a slice of pizza, or a bowl of ice cream. That's alpha-gal syndrome, and it's turning up far outside its original range.Alpha-gal is a sugar molecule found in the cells of most mammals but not in humans. When a lone star tick injects it under the skin, the immune system can start treating it as a threat. After that, beef, pork, lamb, venison, and sometimes dairy or gelatin can trigger a reaction three to six hours later, which is a big part of why this food allergy goes undiagnosed for years.Today, Monica breaks down what the research actually shows:Why the lone star tick's range is expanding into the Midwest, the Northeast, and eastern CanadaHow alpha-gal syndrome differs from Lyme disease, and why they get confusedWhat the CDC's estimate of 450,000 cases means, and why the "1 in 4" figure circulating on social media isn't measuring the same thingWhat a diagnosis means for your diet, including collagen, gelatin, organ meats, and why tolerance varies so much from person to personWhy symptoms can be worse on some days than othersWhether the condition is permanent, and what happens to antibody levels over timeHow to lower your risk of tick bites, per the CDCWhere gene-edited GalSafe pigs fit into the pictureNew 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. ReferencesAbout Alpha-gal Syndrome | Alpha-gal Syndrome | CDC Nearly One in Four Adults in High-Risk States Have Alpha-gal Antibodies Linked to Tick-Borne Meat Allergy | Institute for Global Health and Infectious Diseases Join us for a live show taping on September 17 in New York City. Details at wellnessworkshere.com/live. Hosted on Acast. See acast.com/privacy for more information.
- 3 weeks ago29 min
The science of hydration and the electrolytes you actually need
878. Eight glasses a day. An ounce per pound. A pinch of salt in your water. Everyone has a hydration rule, and most of them came from somewhere other than the research. This live episode was recorded in front of an audience at the Friends of the National Arboretum in Washington, DC (@fonarboretum), with an outdoor yoga session led by Bikram Yoga Works (@bikramyogaworks). Thank you to both for making the night possible.Monica Reinagel, MS, LDN, answers listener questions about hydration and explains what the research actually supports. She breaks down the four phases of hydration, which are intake, absorption, retention, and distribution, and explains why sodium and glucose work together to pull fluid out of your digestive system and into your tissues faster than water alone. That mechanism is exactly what an electrolyte drink mix like Liquid I.V. is built around, which is why it can be such a useful tool when you are sweating hard, training, traveling, or just trying to keep up on a hot day.Monica also covers how much water you really need each day, how much of it you already get from food and other beverages, and how much fluid and sodium you lose through sweat.Plus, she takes listener questions on whether sugar free electrolyte drinks work as well as the sugared kind, how to think about sodium guidelines when you are sweating heavily, whether it is possible to drink too much water, whether a pinch of salt or a squeeze of lemon does anything, whether coffee and tea count toward your daily fluids, what apple cider vinegar in your morning water actually does, and whether reverse osmosis water needs minerals added back in.Topics include hydration, electrolytes, sodium, healthy habits, nutrition myths, viral nutrition claims, sports drinks, caffeine, and evidence based nutrition.The science of hydration, presented by Liquid I.V. @liquidiv #paidpartnerUse the code 2026ND on liquidiv.com for 20% off your first order.Special thanks to Friends of the National Arboretum and Bikram Yoga Works !! Hosted on Acast. See acast.com/privacy for more information.
- 3 weeks ago11 min
Why is everyone talking about L-Theanine?
877. L-theanine, an amino acid found in tea leaves, is having a moment with longevity enthusiasts and menopause influencers alike, promoted to calm anxiety, clear brain fog, improve sleep, and slow aging. But does the research hold up? In this episode, Monica breaks down what the studies on L-theanine actually show about attention, sleep quality, stress, and cellular aging, and why a cup of coffee or a short nap might do just as much for your focus.ReferencesCognitive and affective effects of L-Theanine: a systematic review and meta-analysis of 31 randomized trials | Molecular Psychiatry The effects of L-theanine consumption on sleep outcomes: A systematic review and meta-analysis - ScienceDirect L-Theanine Extends the Lifespan of Caenorhabditis elegans by Reducing the End Products of Advanced Glycosylation l-theanine: From tea leaf to trending supplement – does the science match the hype for brain health and relaxation? - ScienceDirect Related episodes594 - How sleep affects weight gain834 - The Truth About ‘Cortisol Belly’848 - Your questions about coffee and health Hosted on Acast. See acast.com/privacy for more information.
- Aug 19, 202614 min
Vitamin K2: Is a supplement a good idea?
876. There's no vitamin F or G. After E, we jump straight to K, and that quirk is a hint that this nutrient is more complicated than it looks. Vitamin K isn't one thing. It's a whole family of compounds -- K1, K2, MK-4, MK-7 -- that come from different sources and do completely different jobs, from blood clotting to steering calcium into your bones instead of your artery walls.In this episode, Monica untangles the confusing terminology and gets to the question listeners keep asking: does a vitamin K2 supplement actually protect your bones? She digs into what the research really shows, including a widely cited meta-analysis that lumped together two very different kinds of studies, why the prescription-strength results don't tell you much about the low-dose supplement in your cabinet, and whether the food and gut bacteria you already have might be doing the job on their own. Plus, the truth about taking vitamin K with your vitamin D.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 nutrition@quickanddirtytips.com.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 episode713ReferencesEfficacy of vitamin K2 in the prevention and treatment of postmenopausal osteoporosis: A systematic review and meta-analysis of randomized controlled trials - PubMed Dietary intake of menaquinone is associated with a reduced risk of coronary heart disease: the Rotterdam Study - PubMed Vitamin K2 and D in Patients With Aortic Valve Calcification: A Randomized Double-Blinded Clinical Trial | Circulation Hosted on Acast. See acast.com/privacy for more information.
- Aug 15, 202612 min
Touching GRAS: What 'generally recognized as safe' really means
On a road trip, tackling a summer cleanup, or just catching up on podcasts? QDT has you covered with Summer Saturday encores from your favorite shows. See the full Summer Saturday lineup on Spotify and enjoy this episode, which first aired in November 2025.838. Are manufacturers using a regulatory loophole to sneak untested chemicals into our food? In this episode, we break down what GRAS really means, why it exists, and how the process works. Resources:GRAS databaseDatabase of substances added to foodsNew 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 nutrition@quickanddirtytips.com.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.
- Aug 12, 202611 min
Could eating more calcium lead to kidney stones?
874. If you're prone to kidney stones, you've probably been told to cut back on calcium. If you're worried about your bones, you've been told to get more. So which is it?Turns out it's a false choice. The old advice to restrict dietary calcium doesn't lower your risk of calcium stones -- it can raise it, while leaving your bones more vulnerable to loss. In this episode, Monica breaks down why the calcium in your food behaves so differently from the calcium in a pill, when timing it with a meal actually makes a difference, and how much calcium and vitamin D you really need if you're filling a gap.She also looks at how sodium, animal protein, and fluid intake each shape your kidney stone risk, and why the same evidence-based eating habits that guard against osteopenia and protect bone health as you age are also the ones that protect your kidneys.Nutrition Diva is a Quick and Dirty Tips podcast, hosted by Monica Reinagel, MS, LDN, founder of Wellness Works Here.New to Nutrition Diva? Start here: New to Nutrition Diva, Staying Strong as We Age, Diabetes, Weight Loss That Lasts, Stronger Bones at Every Age, Gut Health Join the community: Facebook, LinkedIn, Newsletter, TranscriptsQuestion for Nutrition Diva? Email: nutrition@quickanddirtytips.comRelated episodes130, 131, 427, 470, 699, Bone Series 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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