Nourish With Regina

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 a holistic understanding of supplement use. The conversation delves into the understanding of supplement interactions, explores common supplements, and discusses the importance and considerations of specific supplements such as magnesium, vitamin D, omega-3s, creatine, protein powder, probiotics, iron, multivitamins, and greens powders. It...

Protein and Fiber: The Nutrient Era

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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.

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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 changing everything at once and the importance of slower change, as well as the flexibility of movement and routine. The conversation explores the concept of building a healthy routine that supports the individual's life, emphasizing the importance of...

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 concept of health and wellness, emphasizing the importance of practice, self-compassion, and nourishment. It challenges the idea of perfection and encourages making intentional choices that support a fulfilling life.

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The conversation explores the impact of aging on metabolism, the role of hormones, and understanding the body's changing needs after 40.

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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.

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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.

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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 nourishment. It concludes with a preview of the next episode, 'Summer Without Sabotage: Enjoying Vacation.'

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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 whether your body is on your side, this episode will change your perspective from blame to partnership.

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.

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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 stressful seasons, and how to build simple systems that make nourishing yourself easier when life gets busy.

You'll learn:
• Why healthy eati...

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 regulation, and overall health, especially for women in perimenopause and menopause.

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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.

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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 with your body’s needs — think juicy watermelon, ripe peaches, and fresh herbs — and how they boost hydration, digestion, and mood. You’ll learn simple tricks to build balanced meals that keep blood sugar stable, reduce cravings, an...

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 that promotes rest and recovery.

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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 passionate about helping people understand that nutrition is not just about weight loss. It's about energy, hormones, inflammation, and how you actually feel in your body every single day.

Today's episode...

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 while traveling (yes, even with wine 🍷)
• why your habits fall apart — and how to fix it
• how to support your body without overthinking ever...

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 falls with life’s ups and downs. Instead of chasing that spark, fo...

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 Connection Between Sugar and Inflammation

12:02 The Role of Gut Health in Sugar Consumption

14:57 Strategies for Reducing Sugar Intake

17:54 Building a Healthier Relationship with Food

21:17 Looking Ahead: Next...

Food as Medicine: Culinary Herbs & Spices With Scientific Backing

We’re breaking down the real science behind everyday spices like:

🌿 turmeric

🌿 ginger

🌿 garlic

🌿 cinnamon

🌿 rosemary

No extremes. No supplements required.

Just practical ways to support your body — one meal at a time.

Learn how chronic inflammation affects aging and what lifestyle changes can help you stay vibrant as you age. Discover practical tips for better health.

As we age, many of us begin to notice changes in our bodies. You might think, "I'm just getting older; my joints hurt, my energy levels are low, and my metabolism isn’t what it used to be." However, what we often dismiss as normal aging could actually be chronic inflammation. In this post, we will explore the connection between inflammation and aging, and most importantly, how to combat it through lifestyle changes th...

In today's episode, we discuss the true nature of detoxification, emphasizing support over punishment. I explain how the body's natural detox systems work, the importance of supporting these systems with proper nutrition, hydration, and lifestyle habits, and offers practical tips for a sustainable, gentle approach to detoxing, especially in spring.

Regina shares her personal journey with weight loss, emphasizing the importance of nourishing the body, understanding the effects of fad diets, and adopting a sustainable, loving approach to health and heart wellness without diet culture. This episode offers practical tips, mindset shifts, and meal ideas to support long-term well-being.

In this episode of Nourish with Regina, the host discusses the vital connection between gut health and heart health, emphasizing the importance of understanding how the gut microbiome influences inflammation, cholesterol levels, and overall wellness. Regina shares personal experiences with chronic inflammation and highlights the role of fiber in gut health, explaining how it aids communication between food and gut bacteria. The episode concludes with practical advice on nourishing foods that support both heart and gut health, encouraging listeners to focus on consistency rather than perfection in their dietary choices.

In this episode of Nourish with Regina, the host discusses the importance of heart health, sharing personal experiences and insights into how heart disease can affect anyone, regardless of appearance. Regina emphasizes that heart health encompasses more than just cholesterol levels, highlighting the interconnectedness of various bodily systems. She provides practical advice on recognizing early signs of heart disease, the differences in risk factors between genders, and offers guidance on heart-healthy eating without extremes. The episode concludes with a reminder that caring for one's heart is an act of love and the importance of consistency in making healthy choices.<...

Today’s episode is one I’m honestly so excited about, because it connects a lot of dots.

We’re talking about:
Blood Sugar, Hormones, and Gut Health — and why they’re all connected.If you’ve ever felt like…

I want you to stay with me.
Because this episode is going to bring you clarity — and hopefully, some relief.

In this episode of "Nourish with Regina," emphasizes that gut healing doesn't require extreme measures but rather consistent, practical habits that can be integrated into daily life.

In this episode of Nourish with Regina, the focus is on anti-inflammatory eating as a means to manage chronic inflammation and improve overall health. Regina discusses the difference between acute and chronic inflammation, shares her personal health journey with autoimmune conditions, and emphasizes the importance of gut health in relation to inflammation. She provides practical tips on incorporating anti-inflammatory foods into daily meals and encourages gradual changes for sustainable health improvements.

In this episode of Nourish with Regina, the host discusses the critical importance of gut health as the foundation of overall well-being. Regina shares her personal journey with gut health, explaining how issues like leaky gut can affect weight, energy, and inflammation. The episode delves into the gut microbiome, the detrimental effects of the standard American diet, and how healing the gut can lead to improvements in various bodily systems. Regina provides practical advice on foods and supplements that support gut healing, emphasizing that healing is a gradual process that requires consistency and care.

Shop supplements at...

On today's episode of the Nourish with Regina podcast, we discusses the importance of nourishing the body, mind, and soul as we enter a new year. We will emphasize the pitfalls of diet culture, the significance of understanding blood sugar and hormones, and the need to shift from punishment-based goals to compassionate, realistic ones. I will introduce the concept of habit stacking as a practical approach to achieving health goals and highlight the importance of consistency for lasting change. The episode concludes with a reminder that nourishment, not punishment, is key to a healthy relationship with our bodies.

The episode delves into the misunderstood concept of holiday weight gain, emphasizing the psychological impact and physiological factors. It encourages a mindful and balanced approach to holiday eating, rejecting harmful diet culture and promoting body positivity.

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A balanced, realistic guide to enjoying holiday food without guilt or rigid rules. Include blood sugar strategies, portion balance, the “protein + fiber before sweets” method, handling parties, travel-day tips, hydration habits, and “what I personally do during the holidays.”
Tone: calm, supportive, grace-filled.

“Healthy Comfort Foods: Nourishing Your Body Through Winter”

Cozy + functional. Explore warming foods that support gut health, immunity, and energy — think bone broth, slow-cooker meals, anti-inflammatory soups, roasted winter produce, and healthier versions of classic comfort dishes. Give practical swaps and share a few family favorites.

In this episode of Nourish with Regina, the host discusses the importance of strengthening the immune system naturally through food, habits, and herbs. Regina emphasizes the role of vitamins A, C, and zinc, as well as various herbs and lifestyle habits that can enhance immunity during the winter months. She also highlights the significance of seasonal eating and provides practical tips for incorporating immune-boosting foods into daily life.

Sugar is hidden in everything! Listen to find out how to identify hidden sugar and make healthier choices to improve your health.

In this conversation, Regina Zedaker discusses the divine design of food and its purpose in nourishing and healing us. She emphasizes the importance of seasonal foods and how they align with the needs of our bodies throughout the year.