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

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 Metabolism The role of sweeteners in weight loss | Nature Reviews Endocrinology Transcript:  https://nutrition-diva.simplecast.com/episodes/new-research-alert-how-do-sugar-substitutes-affect-the-microbiome/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 nutrition@quickanddirtytips.com.Follow Nutrition Diva on Facebook and subscribe to th

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 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.comN

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, 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

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 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 playlis

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 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.  

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 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 pod

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

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 ou

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 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

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 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.  

844. A recent study claimed to identify a mechanism by which soybean oil drives obesity (and coconut oil does not). But the interactions between diet and biology are rarely as black-and-white as the headlines suggest.References: P2-HNF4α Alters Linoleic Acid Metabolism and Mitigates Soybean Oil-Induced Obesity: Role for Oxylipins - Journal of Lipid ResearchRelated episodes:497 - Pros and cons of the ketogenic diet201 - What are MCTs?692 - How does coconut oil affect cholesterol?763 - What's the problem with seed oils?124 - Which oils are best for cooking?528 - Is extra-virgin olive oil good for high-heat cooking?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. 

843. A closer look at how these alleged water-hogs stack up against other crops in terms of nutrition, environmental and economic impacts.References: Water-indexed benefits and impacts of California almonds - ScienceDirectReducing Runoff from Irrigated Lands: Understanding Your Orchard's Water RequirementsLife Cycle–based Assessment of Energy Use and Greenhouse Gas Emissions in Almond Production, Part I: Analytical Framework and Baseline Results - Kendall - 2015 - Journal of Industrial Ecology - Wiley Online LibraryCalifornia Almonds: Weighing Economic Impact vs. Water Sustainability | YIP Institute Agriculture PolicyCalifornia Almonds: Weighing Economic Impact vs. Water Sustainability | YIP Institute Agriculture PolicyFind 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

842. With holiday indulgence season approaching, IV drip lounges promise to “undo” the damage—but do they deliver?References:To IV or Not to IV: The Science Behind Intravenous Vitamin Therapy - PMCState Policies and Facility Practices of IV Hydration Spas in the US | Infectious Diseases | JAMA Internal Medicine | JAMA NetworkRelated episodes:104 - Can You Get Too Many Vitamins?128 - Are Free Radicals Good For You?139 - Do B Vitamins Give You Energy?169 - How Alcohol is Metabolized794 - Do alcohol mitigation products really work? 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

There’s definitely a lot of individual variation. But knowing the half-life of caffeine is useful…especially if you actually understand what the half-life of a substance actually means.Related episodes:#620: Is coffee good or bad for you?#414 What is brewed cacao?#361: How to find coffee that won’t bother your stomachFind 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 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 D

840. Eating healthy is usually understood to mean eating less. So, what happens when you actually need to eat more—and everything you’ve learned about ‘good choices’ suddenly works against you?Related episodes:702, Nutrient dense vs energy dense 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.  

839. Lots of us rely on powders and shakes to meet our protein goals. A new report suggests that this could be exposing us to “concerning” levels of lead.Resources:Protein intake calculatorFDA Resource on Lead in Food 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.  

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 foodsFind a full 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 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.  

837. Regenerative farming focuses on improving the health of the soil. How does this translate into improved human health? It’s a bit more complex than you might think.Resources:Soil Health Academy Regenerative Farmers of AmericaFind regenerative farms near youReferences:Changes in USDA food composition data for 43 garden crops, 1950 to 1999 - PubMedDeclining Fruit and Vegetable Nutrient Composition: What Is the Evidence? -  HortScienceDo agronomic approaches aligned to regenerative agriculture improve the micronutrient concentrations of edible portions of crops? - Frontiers in NutritionMineral nutrient composition of vegetables, fruits and grains: The context of reports of apparent historical declines - J Food CompSoil health and nutrient density: preliminary comparison of regenerative and conventional farming - PeerJEpisodes mentioned in this episode: 506 - Can eating organic reduce cancer?58 - Aren’t organic foods healthier?751 - How to reduce your exposure to pesticides238 - Have we bred the nutrition out

673. Can daily blueberry consumption actually improve your brain health? A 2022 study finds that daily blueberry consumption may help improve your cognitive abilities. But the researchers left one important question unanswered.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 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.