Nourish With Regina

Pumpkin bread. Hot apple cider. Chili simmering on the stove. Thanksgiving dinner. There’s something about fall food that just feels warm, comforting and good for the soul. So why do we make eating it so complicated? In this fun, cozy episode of Nourish with Regina , Regina is tossing out the “cheat day” mentality and talking about how to enjoy the foods that make fall special without guilt, restr...

What’s Actually in Your Food? Ultra-Processed Foods Without the Fearmongering “Don’t eat processed food.” “If you can’t pronounce it, don’t eat it.” “Anything in a package is bad for you.” But…is it really that simple? In this episode of Nourish with Regina , Regina is cutting through the noise around ultra-processed foods—without the fearmongering, food guilt, or impossible rules. Because frozen...

The podcast episode explores the complex world of supplements, emphasizing the need for individualized and intentional use. It delves into the influence of trends, the importance of a food-first approach, the decision-making process for supplement use, the significance of quality and certification, and the consideration of interactions with other substances. The episode encourages discernment and...

Protein and Fiber: The Nutrient Era Takeaways Protein is a popular nutrient, but fiber is equally important Understanding the significance of fiber is crucial for overall health Chapters 00:00 The Protein Era 00:54 The Quiet Nutrient: Fiber

Regina shares a personal experience of a back injury that led to a revelation about the true importance of muscle strength. She discusses the shift in her perspective and understanding of muscle and its significance beyond aesthetics. Takeaways Muscle strength is essential for everyday functionality The aesthetic benefits of muscle are secondary to its functional importance. Chapters 00:00 The Bac...

In this episode, Regina Zedaker discusses the concept of the back to routine blueprint, emphasizing the need for recalibrating routines to align with personal growth and change. She highlights the importance of creating a healthy routine that supports the life one is actually living, focusing on planning, preparation, and the ripple effect of small changes. Regina also addresses the trap of changi...

The episode focuses on the concept of becoming a healthy woman and making choices that support this transformation. It explores the impact of diet culture, social media, comparison, food, boundaries, and spiritual health on a woman's journey to wellness. The episode encourages listeners to envision their healthy selves and make choices aligned with this vision. The conversation explores the concep...

The conversation explores the impact of aging on metabolism, the role of hormones, and understanding the body's changing needs after 40. Takeaways Metabolism changes with age Hormones play a role in metabolism Chapters 00:00 Metabolism and Aging 00:30 Hormones and Metabolism 00:51 Understanding Your Body's Needs

Regina Zedaker shares her personal health journey and the shift in perspective that led to a healthier relationship with her body. She emphasizes the importance of nourishing the body and celebrating healing victories, rather than focusing solely on weight and appearance. Takeaways Nourishing the body and celebrating healing victories is more important than focusing solely on weight and appearance...

The conversation explores the mindset and behavior patterns people adopt during vacations, focusing on the struggle to maintain healthy habits and the impact of guilt and physical discomfort. It delves into the conflicting thoughts and emotions experienced while on vacation, highlighting the desire for relaxation and enjoyment versus the pressure to adhere to healthy habits. Takeaways Vacation min...

The podcast episode explores the language of fatigue, the role of mitochondria in energy production, and the impact of nutrition on energy levels. It emphasizes the power of stewardship over restriction and encourages listeners to care for themselves with gratitude and curiosity. The conversation delves into the importance of rest, the impact of stress on fatigue, and the journey of health and nou...

Most autoimmune struggles aren’t about “misbehaving” bodies—they’re about bodies fighting to protect us, even when it's misunderstood. Regina Zedaker shares her deeply personal journey through Hashimoto’s and fibromyalgia, revealing how understanding inflammation, gut health, and nourishing foods transformed her life—and can transform yours too. If you’ve ever felt frustrated, lonely, or unsure wh...

Regina Zedaker, a certified nutrition coach, discusses the concept of healthy living and the importance of consistently making nourishing choices. She emphasizes the impact of small, ordinary decisions on overall health and well-being, challenging the idea of waiting for dramatic transformations and encouraging listeners to care for their bodies daily. Takeaways Consistency over perfection The pow...

Ever stand in front of the refrigerator at the end of a long day and think, "I just can't do this tonight"? You're not alone. In this episode of Nourish with Regina, we're talking about what to eat when you don't feel like cooking—and why your struggle may have more to do with capacity than motivation. Regina shares the science behind decision fatigue, why healthy eating often falls apart during s...

The conversation focuses on the importance of stewardship in nutrition, understanding the body's design, and the impact of food choices on overall health. It emphasizes the significance of protein, fiber, and blood sugar in supporting the body's physiology and addresses common misconceptions about nutrition. The conversation also highlights the role of protein and fiber in satiation, blood sugar r...

The episode delves into the impact of stress on the body, emphasizing the interconnectedness of various bodily functions and the importance of recovery. It highlights the body's response to stress, the ripple effect of stress on the body, the significance of recovery, and the concept of caring for the body as a steward. Takeaways Stress affects the body as a connected system Recovery is vital for...

Most summer diet advice misses the point — instead of restrictive plans, Regina Zedaker reveals how to enjoy vibrant, nourishing foods that support your body and mind. Discover how seasonal eating, hydration, and mindful movement can help you feel energized, confident, and relaxed all summer long—without guilt or sacrifice. In this episode, Regina breaks down why summer foods are naturally aligned...

In this episode, Regina discusses the crucial impact of evening routines on sleep quality and overall health. She delves into the science of sleep and recovery, the role of nighttime eating, and the emotional aspects of rest and recovery. The episode emphasizes the connection between nutrition, evening routines, and sleep quality, offering practical tips for creating a supportive evening routine t...

Today’s episode is one I think is going to surprise a lot of people. Because there is a very good chance… you are not eating enough protein. Even if you think you eat pretty healthy. Even if you’re trying to lose weight. Even if you’re working out. Even if you’ve dieted for years. And honestly? This is one of the most common nutrition gaps I see.

Discover 5 crucial gaps that may be hindering your wellness journey. Learn how to optimize your nutrition and lifestyle for better energy and health. Welcome back to the Nourish with Regina podcast where we talk about transforming your plate and transforming your life. If you're new here, welcome. I'm Regina, a certified nutrition coach, wife, mom of four adult children, and someone who is deeply...

You’re not inconsistent… you just haven’t been taught how to stay consistent in a busy life. If you feel like you’re “starting over” every time life gets chaotic — travel, long days, kids’ schedules, or just real-life overwhelm — this episode is for you. In this episode, I’m breaking down how to eat well when life isn’t perfect, including: • simple strategies for busy days • how to stay grounded w...

Regina Zedaker explains the importance of blood sugar regulation for overall health, energy, mood, and hormone balance. She shares practical tips on how to support stable blood sugar levels through diet and mindset, emphasizing the role of protein, fiber, and healthy fats.

Explore the vital connection between gut health, brain function, and emotional well-being. Learn practical strategies to support your microbiome, reduce inflammation, and improve mood naturally.

Ever wonder why your healthy habits don’t stick? Let’s talk about it. Tag someone who needs to hear this! Building lasting habits isn’t about strict diets or perfect motivation. It’s about making small, sustainable changes that fit into your real life. If you find yourself saying, "I know what to do, but I can’t stay consistent," you’re not alone! The truth is, motivation is fleeting. It rises and...

In this episode, Regina explores how to reduce sugar intake without feeling deprived, explaining the physiological and psychological reasons behind sugar cravings and offering practical strategies for a healthier relationship with food. Chapters 00:00 Understanding Sugar's Impact on Our Lives 03:02 The Science Behind Sugar Cravings 06:02 Physiological Effects of Sugar on the Body 08:54 The Connect...