Nutrition Diva

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Nutrition
Updated weekly

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. Hosted on Acast. See acast.com/privacy for more information.

1 hr ago

Can you reverse gray hair? Here’s what the science says

866. The market is suddenly full of products claiming to prevent or even reverse gray hair — not by dyeing it, but by actually changing what's happening inside the hair follicle. Some of these serums, supplements, and "anti-gray systems" are backed by genuinely interesting science. Others are getting way ahead of the evidence. Today, Monica breaks down the biology of why hair goes gray, what ingredients show the most promise (and for whom), and which products are banking more on your hope than on clinical proof. 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: nutrition@quickanddirtytips.com Find Monica at wellnessworkshere.com Discover more from Nutrition Diva: Facebook LinkedIn Newsletter Transcripts available at QuickandDirtyTips.com. Hosted on Acast. See acast.com/privacy for more information.

15 min
27 May

The new food pyramid: progress or paradox?

865. The USDA unveiled the 2025–2030 Dietary Guidelines for Americans, and the "Inverted Pyramid" has been sparking a lot of discussion. After a decade of MyPlate, why is the government returning to a pyramid visual—and why is it upside down? In this episode, Monica breaks down the major shifts in the new US guidance, including: The protein pivot: Why protein is taking center stage and what it means for your health.The plant-based omission: Why beans and legumes were left out of the new visuals despite the scientific evidence.The global gap: How the new US pyramid compares to the UK’s Eatwell Guide and Canada’s food plate.AHA vs. USDA: Why the American Heart Association is issuing its own "course correction" on salt and saturated fat. This episode will help you navigate these changes without losing sight of common-sense nutrition. 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: nutrition@quickanddirtytips.com Find Monica at wellnessworkshere.com Discover more from Nutrition Diva: Facebook LinkedIn Newsletter Transcripts available at QuickandDirtyTips.com. Hosted on Acast. See acast.com/privacy for more information.

16 min
20 May

Everything you need to know about mineral absorption

864.Does putting spinach in your smoothie cancel out the calcium? Will your morning cup of tea prevent you from absorbing iron? In this episode, Monica looks into the science of mineral absorption and explores the truth behind "anti-nutrients" like oxalates, tannins, and fiber. While certain compounds in food can bind to minerals—like the oxalates in spinach or tannins in tea—the body has built-in buffers to keep you healthy. In this episode, we discuss: The Spinach paradox: Why the calcium in greens isn't always bioavailable.Iron inhibitors: How coffee and tea affect iron levels (and how Vitamin C can help).The fiber myth: Why a high-fiber diet won't lead to mineral deficiencies.Fortified foods vs. supplements: Is calcium-fortified orange juice or soymilk better than a pill?The good news is the RDA (Recommended Dietary Allowance) already accounts for these interactions. Tune in to learn why a varied diet is your best defense and why you probably don't need to micromanage your meals to get the minerals you need. 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: nutrition@quickanddirtytips.com Find Monica at wellnessworkshere.com Discover more from Nutrition Diva: Facebook LinkedIn Newsletter Transcripts available at QuickandDirtyTips.com. Hosted on Acast. See acast.com/privacy for more information.

10 min
13 May

Can resveratrol prevent bone loss? What the research really shows

In this episode, Monica breaks down the latest research on resveratrol and bone loss prevention. While the 2020 RESHAW study in Australia showed promising results for postmenopausal women, a more recent meta-analysis tells a different story. We separate the supplement hype from the evidence-based nutrition strategies that actually protect your skeleton as you age. Key Takeaways: The RESHAW Breakdown: Why 150 mg of resveratrol led to modest gains in hip and spine density—and why you’d need a lot of wine to replicate it.10-Year Fracture Risk: How to use the FRAX calculator to estimate your likelihood of a major fracture as part of your longevity strategy.The Meta-Analysis Reality Check: Why mashing up 10 human trials suggests resveratrol might not be the "magic pill" for bone density.The "Healthspan" Levers: Why protein timing, Fibermaxxing, and Vitamin K remain the gold standards for sarcopenia prevention and bone strength.Resources: FRAX Calculator: 10-year fracture risk toolEpisode 734: Closing the calcium gap safely. 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: nutrition@quickanddirtytips.com Find Monica at wellnessworkshere.com Discover more from Nutrition Diva: Facebook LinkedIn Newsletter Transcripts available at QuickandDirtyTips.com. Hosted on Acast. See acast.com/privacy for more information.

11 min
6 May

What science has to say about your sweet tooth

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 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: nutrition@quickanddirtytips.com Discover more from Nutrition Diva: Facebook LinkedIn Newsletter Transcripts available at QuickandDirtyTips.com. Hosted on Acast. See acast.com/privacy for more information.

13 min
29 Apr

Can your diet reverse hair loss? (Reissue)

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: nutrition@quickanddirtytips.com Discover more from Nutrition Diva: Facebook LinkedIn Newsletter Transcripts available at QuickandDirtyTips.com. Hosted on Acast. See acast.com/privacy for more information.

10 min
22 Apr

Bread 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: nutrition@quickanddirtytips.com Discover more from Nutrition Diva: Facebook LinkedIn Newsletter Transcripts available at QuickandDirtyTips.com. Hosted on Acast. See acast.com/privacy for more information.

11 min
15 Apr

Cook 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: nutrition@quickanddirtytips.com Discover more from Nutrition Diva: Facebook LinkedIn Newsletter Transcripts available at QuickandDirtyTips.com. Hosted on Acast. See acast.com/privacy for more information.

12 min

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Monica Reinagel

Host

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. Hosted on Acast. See acast.com/privacy for more information.