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.
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Learn how to cultivate a more productive mindset, form sustainable habits, and create a lifestyle that supports both your goals and your wellbeing with host, Monica Reinagel. Drawing on decades of expertise and experience, Monica provides guidance on navigating the challenging process of behavior change in a fun and accessible way. Learn more and find show notes for every episode at https://changeacademypodcast.com
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Tiny Leaps, Big Changes is a personal development podcast focused on exploring the day-to-day behaviors we all engage in that determine the results we gain in our lives. Hosted by Gregg Clunis, the show shares simple strategies you can implement into your life to start moving the needle towards your biggest goals.
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The Alcohol Minimalist podcast is dedicated to helping habit drinkers and adult children of alcoholics to change their drinking habits and create a peaceful relationship with alcohol: past, present and future. We are proof positive that you can break unbreakable habits and create a peaceful relationship with alcohol. Becoming an alcohol minimalist means: Choosing how to include alcohol in our lives following low-risk guidelines. Freedom from anxiety around alcohol use. Less alcohol without f ...
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I have one goal: to help you think differently about exercise so you can move more of your body, more often, in more and more interesting ways. None of us want to exercise harder or longer to get good results (we have jobs, families, and lives) we want to exercise smarter not harder, and we want to have fun while doing it. Here’s the thing, none of us wants to exercise harder or longer to get good results – we have jobs, families and lives. We want to exercise smarter not harder, and we want ...
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Spring Break Special Episode: Why It's So Hard to Convert Good Intentions into Action with Monica Reinagel
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This week on the podcast a special Spring Break episode with a shared episode from the Change Academy Podcast : Why It's so Hard to Convert Good Intentions into Action. This episode is all about the HAPA model for behavior change and I'm tying it into changing your drinking habits. If you're concerned about your future bone health, you'll want to c…
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Some argue that obesity does not necessarily increase your health risks. Science suggests otherwise. Related listening: Turning down the food noise, with Dr. Nina Crowley (Nutrition Diva #760) Ozempic plateaus, muscle loss, and more (Nutrition Diva #738) Why Weight Loss Is Harder for Some than Others (Nutrition Diva #616) Mentioned in this episode:…
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Alcohol Awareness Month: 3 "Traps" That Keep You from Changing Your Drinking
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This week on the podcast I'm bringing awareness to some of the "traps" that keep us from taking ACTION on changing our drinking habits. 1) Waiting for the perfect time...or to hit rock bottom. 2) Making mistakes and letting them mean we're not capable of change 3) Looking too far into the future and not focusing on the next 24 hours. Have you check…
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Influencers are sounding the alarm about the many alleged dangers of seed oils. Let’s look at the evidence. Related listening: Does the Ratio of Omega-6 Fats Really Matter? (Nutrition Diva #185) Nutrition Diva is hosted by Monica Reinagel, MS, LDN. Transcripts are available at Simplecast. Have a nutrition question? Send an email to nutrition@quicka…
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Alcohol Awareness Month: Revisiting the True Cost of a Daily Drinking Habit
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Alcohol Awareness Month continues! This week I'm revisiting an important episode on the true costs of a daily drinking habit. Sign up for the FREE "Breaking Unbreakable Drinking Habits" Workshop on April 21st New to the podcast? Download the Podcast Listening Guide. Want to schedule a call to talk about how I work with people? Click here for a FREE…
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How behavior change experts work on their own difficult habits
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Kurt Nelson and Tim Houlihan are the co-hosts of the Behavioral Grooves podcast and heavy hitters in the behavioral sciences. In this episode, the three of us trade notes on what we've learned from years of podcasting and behavioral coaching and how it impacts our ability to work with our own behavior challenges. (Yup, we still have them!) Key Take…
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Are collagen supplements worth the money?
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Collagen supplements are promoted as a way to plump your skin, cushion your joints, and enhance your workout. What’s the evidence to support the claims? Nutrition Diva is hosted by Monica Reinagel, MS, LDN. Transcripts are available at Simplecast. Have a nutrition question? Send an email to nutrition@quickanddirtytips.com or leave a voicemail at 44…
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Alcohol Awareness Month-Off Plan Drinking: Overdrinking vs. Drinking Over
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Alcohol Awareness Month continues! This week I'm talking about off-plan drinking and the difference between overdrinking vs. drinking over. Understanding the important difference and creating awareness around what drives your off-plan drinking is a key ingredient to changing your drinking habits! Resources Mentioned: It's STILL Dryuary Mini-Series:…
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BONUS: Dirty Dozen - Much ado about nothing?
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Monica discusses The Dirty Dozen list and whether or not these foods with the highest level of pesticides are, in fact, unsafe to consume. Related listening: What exactly are the advantages of eating seasonally? (Nutrition Diva #761) Pesticides on Our Plates: Is Our Food Safe to Eat? (Nutrition Diva #499) Mentioned in this episode: Calculate - Safe…
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Why we can't help comparing ourselves to others -- MID 5:31
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It’s a very natural human tendency to compare ourselves to the people around us–and even to the people we see portrayed in the media. And like so many other behavioral tendencies, this one is a double-edged sword. Looking at what others have achieved can inspire us to greater effort. It can also make us feel like crap. And we don't want that! Today…
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Alcohol Awareness Month: 3 Things You Need to STOP Believing About Alcohol
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This week kicks off Alcohol Awareness Month! Stay tuned as we dive into increased awareness of all the benefits and options for building an Alcohol Minimalist lifestyle. Today I'm talking about the 3 Things You need to STOP believing about alcohol. Resources Mentioned: Episode 126: Chasing the Buzz Alcohol Core Beliefs Series Sign up for the FREE "…
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What exactly are the advantages of eating seasonally?
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Eating fresh local produce is a great idea. But there's no reason to avoid fruits and vegetables because they aren't in season. Related listening: Are Hydroponic Vegetables Less Nutritious? (Nutrition Diva #379) Nutrition Diva is hosted by Monica Reinagel, MS, LDN. Transcripts are available at Simplecast. Have a nutrition question? Send an email to…
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Turning down the food noise, with Dr. Nina Crowley
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In today's episode, we're exploring the phenomenon of “food noise,” how it relates to our overall health and weight management, and some ways to turn down the volume. Dr. Nina Crowley is a registered dietitian as well as a doctor of psychology–affectionately known to her friends and colleagues as the “Psycho-dietitian.“ Nina has years of experience…
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BONUS: Dieting is not the answer for PCOS, but weight loss may still play a role
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I respond to a recent article in the New York Times highlighting revised guidelines on managing PCOS (Polycystic Ovary Syndrome). The article states there is no solid evidence to suggest that dieting has any significant impact on symptoms. However, absence of evidence is not evidence of absence. Mentioned in this episode: Does the PCOS Diet Work? I…
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Why behavioral economics shouldn't be the only tool in the toolbox
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Behavioral economics has given us a lot of insights into how we can influence our own and other’s behavior. But the approach has some serious limitations, especially when applied to promoting health behaviors. Joining me on the podcast is Michelle Segar, a frequent guest here on the Change Academy. Michelle is an NIH-funded researcher at the Univer…
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How could the recent trend of taking salt supplements affect your bone health? Related listening: Should you be eating (way) more salt? (Nutrition Diva #755) Does a High Protein Diet Weaken Your Bones? (Nutrition Diva #427) How fiber builds strong bones (Nutrition Diva #632) Mentioned in this episode: Bone Health Workshop with Joanne Fagerstrom, PT…
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Pathfinder: Non-Alcoholic Hemp Seed Spirit with Kraig Rovensky
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This week on the podcast, I'm talking to Kraig Rovensky from Pathfinder. The Pathfinder is a fermented and distilled hemp-based liquid with the intense flavor and aromatic characteristics of a spirit, with none of the harmful effects of alcoholic beverages. I was drawn to the story of Pathfinder and I know you'll love hearing about this fun brand t…
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Looking for happiness in all the wrong places, with Oliver Burkeman
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What if the pursuit of happiness is NOT the path to greater life satisfaction? What if being more productive and getting more done isn’t actually the way to get ahead? In today’s episode, I’m talking to author Oliver Burkeman about some of the ways in which we might want to re-examine our relationship to goals, happiness, and the things that are mo…
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How much do you need to worry about getting too much niacin?
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Niacin is not a nutrient that you hear too much about. But a new research study has people concerned about their intake. Related listening: Can these supplements help you lower cholesterol without drugs? (Nutrition Diva # 687) Mentioned in this episode: A terminal metabolite of niacin promotes vascular inflammation and contributes to cardiovascular…
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It's Not About the Wine: The Loaded Truth About Mommy Wine Culture with Celeste Yvonne
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This week on the podcast, I'm talking with Celeste Yvonne, all about her book: It's Not About the Wine. "In this refreshing, honest take on some of the most pressing concerns for twenty-first-century parents, Yvonne mixes research, cultural references, her own story, and engaging interviews with other moms who sought refuge in wine and found a way …
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BONUS: We need a better way to define ultra-processed food
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I don't doubt that there's a link between highly-processed junk food and increased risk of chronic disease. But the way we are defining UPFs threatens to bake an awful lot of privilege into our food policy. Related listening: A provocative new study on ultra-processed foods (Nutrition Diva #735) Mentioned in this episode: Ultra-processed food expos…
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Is it time to give plant-based burgers a second try?
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Since their wildly successful introduction in 2019, plant-based burgers like Beyond and Impossible have continued to evolve. Let’s take a look at the latest formulations and how they compare to each other and to real beef. Mentioned in this episode: Nutritional Comparison of Plant-Based Burgers (Nutrition Over Easy blog) Nutrition Diva is hosted by…
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What Working with an Alcohol Coach is Like
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This week on the podcast I'm talking about what working with an alcohol coach is really like. If you think an alcohol coach is the same as having a sponsor...you'll definitely want to listen. I'm giving details on all of my programs including: Just START Making Peace with Alcohol Proof Positive 1:1 Coaching Resource mentioned: Episode #143 Being Mo…
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BONUS INTERVIEW: Fighting food insecurity
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Last week, I joined Tom Hall on WYPR FM (my local NPR station here in Baltimore), for a segment on Midday, a daily news and current events show. We discussed the recent announcement by the White House of an additional $1.7 billion dollar commitment to their ongoing campaign to reduce hunger and food insecurity in the United States. With the graciou…
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How to get back on track instead of sabotaging your progress
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Over the years, I have worked with a lot of people on various aspects of behavior change–mostly having to do with health behaviors. I have witnessed and celebrated some amazing breakthroughs and successes. But I have also seen people stumble and struggle. Regularly. Something happens and they fall back into old habits or patterns that they’d succes…
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Tiny plastic particles are ubiquitous in our food, water, and environment. What are the potential harms and what can we do to protect ourselves? Mentioned in this Episode: Food and human safety: the impact of microplastics (Critical Reviews in Food Science and Nutrition) Microplastics in food: scoping review on health effects, occurrence, and human…
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This week on the podcast I'm talking all about emotional sobriety with coach, author and podcaster, Colleen Kachmann. Learn more about her podcast: https://itsnotaboutthealcohol.com/ Check out her free resources: https://recoverwithcolleen.com/Freebies New to the podcast? Download the Podcast Listening Guide. Ready to get started on changing your d…
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How to stop complaining and find the path to positive change
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Is there something in your life that’s been driving you crazy for a while? Some situation at work that you find yourself venting to your spouse about every night at dinner? Or maybe a recurring conflict with your partner or your kids that never seems to be adequately resolved? Do you find yourself ruminating over a problematic situation every time …
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Influencers are claiming that most of us should be taking in a lot more salt than is recommended. Are they right? Related listening: Are we eating too much protein (or not enough)? (Nutrition Diva #699) What is water weight? (Nutrition Diva #468) Mentioned in this episode: Potassium content of common foods (Nutrition Over Easy Blog) Sodium: Dietary…
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Alcohol Core Belief #5: Alcohol Keeps Me Going
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This week on the podcast Alcohol Core Belief #5-Alcohol Keeps Me Going Here are the five Alcohol Core Beliefs I see most often. One is likely your dominant core belief but it’s absolutely possible (and probable) that you believe more than one of these core beliefs. Alcohol Helps Me Relieve Stress. (Episode 158) Alcohol Makes Things More Fun. (Episo…
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The inner work that makes outward change more possible
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In this conversation with a recent “graduate” of the Weighless program, Lauren shares some of the key insights that helped her permanently transform her physical and mental health. Lauren is a healthcare professional herself, with a front row seat to some of the consequences of unhealthy habits and lifestyles. She had plenty of motivation to change…
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Are powdered green supplements like AG1 worth the money?
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A closer look at health claims for a popular greens supplement. Plus, a new study links plant protein with healthy aging. Mentioned in this episode: AG1® Induces a Favorable Impact on Gut Microbial Structure and Functionality (MDPI) AG1® Increases Short-Chained Fatty Acid Production in the SHIME Model (MDPI) AG1® Demonstrates Superior Mineral Bioac…
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Whole Brain Living: The Anatomy of Choice and the Four Characters that Drive Our Life with Dr. Jill Bolte-Taylor
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This week on the show I'm thrilled to share with you my conversation with Dr. Jill Bolte-Taylor. Dr. Jill Bolte Taylor is a Harvard-trained and published neuroanatomist whose research specialized in understanding how our brain creates our perception of reality. As irony would have it, in 1996 at the age of 37, Dr. Jill experienced a severe hemorrha…
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Some claim that drinking the milk of other animals—or drinking milk beyond infancy—is both unnatural and unhealthy. How do the arguments for and against consuming milk stack up? Related listening: Review of What the Health (Nutrition Diva #437) Does Dairy Weaken your bones (Nutrition Diva #269) Does Milk Increase Breast Cancer Risk? (Nutrition Diva…
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Alcohol Core Belief #4: Alcohol Is My Reward
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This week on the podcast the Alcohol Core Beliefs Series continues with Alcohol Core Belief #4-Alcohol is My Reward Here are the five Alcohol Core Beliefs I see most often. One is likely your dominant core belief but it’s absolutely possible (and probable) that you believe more than one of these core beliefs. Alcohol Helps Me Relieve Stress. (Episo…
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Why it’s so hard to convert good intentions into action
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There’s clearly no shortage of good intentions in the world, and most of them actually have to do with health. People want to get into shape, they want to eat better, they want to lose weight. Unfortunately, very few of these good intentions get converted into reality. Believe it or not, there’s a technical term for this: It’s called the intention …
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Some advice for those who want to help their friends and family eat healthier. And some tips for those just starting out on the healthy eating journey. Nutrition Diva is hosted by Monica Reinagel, MS, LDN. Transcripts are available at Simplecast. Have a nutrition question? Send an email to nutrition@quickanddirtytips.com or leave a voicemail at 443…
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Dry January Series: Alcohol Core Belief #3-Alcohol Creates Connection
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This week on the podcast in the Dry January Series: Alcohol Core Belief #3-Alcohol Creates Connection Here are the five Alcohol Core Beliefs I see most often. One is likely your dominant core belief but it’s absolutely possible (and probable) that you believe more than one of these core beliefs. Alcohol Helps Me Relieve Stress. Alcohol Makes Things…
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