Nourish With Regina

Regina Zedaker
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  • Nutrition

Nourish with Regina Welcome to Nourish with Regina, the podcast that helps you transform your plate — and transform your life. Hosted by Certified Nutrition Coach Regina Zedaker, each episode blends science with real-life stories to help you build healthier habits, balance your blood sugar, boost your energy, and feel your best at every stage of life. From gut health and hormonal balance to seasonal eating, supplements, and mindset — Regina brings you practical, encouraging conversations that make healthy living simple and sustainable. Whether you’re looking to reduce inflammation, improve digestion, or just feel more vibrant day-to-day, you’ll find real talk, relatable stories, and actionable tips to help you nourish your body from the inside out. Tune in weekly for inspiring, educational, and down-to-earth episodes that remind you that wellness doesn’t have to be complicated — it just has to be intentional. Let’s transform your plate… and transform your life.

  1. 4d ago

    Your Heart After 40

    In this episode, Regina Zedaker shares her personal experience with heart health, emphasizing the importance of understanding and caring for our hearts. She discusses the significance of knowing our health numbers, making informed dietary choices, and recognizing warning signs of heart issues. Takeaways Heart health is personalKnow your numbers Chapters 00:00 A Personal Heart Journey04:47 Understanding Heart Health Risks10:04 The Importance of Knowing Your Numbers15:01 Nourishing Your Heart Through Food20:05 Making Heart-Healthy Choices25:00 The Role of Lifestyle in Heart Health30:10 Advocating for Your Health35:07 Recognizing Warning Signs40:06 Taking Action for Heart Health

  2. Oct 6

    The Menopause Nutrition Conversation

    If perimenopause or menopause has you wondering, “Why doesn’t anything that used to work…work anymore?”—this episode is for you. We’re having an honest, encouraging conversation about menopause nutrition and what your changing body needs now. We’ll talk about protein and muscle, bone health, carbohydrates and blood sugar, fiber and gut health, healthy fats, weight changes, strength training, and how to sort through all the conflicting menopause advice online. I’m also sharing some of my own menopause experience and why I believe this season calls for more than another restrictive diet. Love this version of your body enough to learn what she needs—not because she’s broken, but because you want her strong enough to carry you through everything that’s still ahead. Plus, learn one simple menopause-supportive nutrition practice you can start this week and how The Nourish Circle can provide ongoing guidance, community, and accountability. Your body is worthy of nourishment, strength, rest, grace—and love. Takeaways Nourish, don't restrictFocus on long-term health Chapters 00:00 Understanding Menopause and Its Impact06:09 Nutritional Needs During Menopause11:59 The Role of Protein and Carbohydrates18:03 Healthy Fats and Bone Health23:45 Blood Sugar and Metabolic Health29:46 Weight Management and Body Positivity35:54 Self-Care and Rest During Menopause42:04 Building a Supportive Community

  3. Sep 29

    The Comfort of Fall Food and Pumpkin-Spiced Food Myths

    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, restriction—or deciding you’ll just start over in January. We’re busting a few Pumpkin-Spiced Food Myths, including saving calories for a party, earning dessert with exercise, and believing every seasonal favorite needs a healthy makeover. (Sometimes pumpkin pie gets to be pumpkin pie!) You’ll also learn how Regina’s favorite question—“What can I add?”—can help you build satisfying, nourishing meals while still enjoying the foods you love, plus simple strategies for parties, holiday gatherings, blood sugar balance, and keeping seasonal treats special without making them forbidden. And because fall is about so much more than pumpkin spice, we’ll slow down to talk about harvest, gratitude, God’s incredible provision through food, and why caring for our bodies and celebrating around the table can beautifully coexist. The goal this fall? Choose what you really want. Nourish yourself around it. And enjoy it with gratitude. Plus, Regina shares where to grab her free pumpkin soup recipe, teases something exciting coming to Nourish with Regina on October 1, and previews next week’s episode: The Menopause Nutrition Conversation. 🍂 Grab something warm, settle in, and come enjoy fall with me.

  4. Sep 22

    What's Actually in Your Food?: Ultra-Processed Foods Without the Fearmongering

    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 broccoli is processed. Canned beans are processed. Bread is processed. And having a bag of chips in your pantry does not automatically mean you have an unhealthy diet. Regina shares how she went from living on ramen, Hamburger Helper, fast food and soda…to swinging completely the other direction and making nearly everything from scratch—and how she eventually found a much more sustainable middle ground. You’ll hear what researchers actually mean by “ultra-processed,” what the science can—and can’t—tell us about health and weight, and why scary headlines rarely tell the whole story. Regina also tackles some of the ingredients that tend to get people nervous, including artificial colors and sweeteners. Then she takes you into her own kitchen to look at real foods she and her family actually eat—from frozen vegetables and canned beans to gluten-free wraps, chocolate peanut butter protein bites…and her husband’s Voodoo chips. 😄 Most importantly, you’ll learn a simple way to look at a food label without turning grocery shopping into a final exam. Because the goal isn’t to create a perfectly “clean” pantry. The goal isn’t to eat food with the shortest ingredient list. The goal is to build an eating pattern that nourishes you. Less fear. More curiosity. Better choices that actually work in real life. 🎧 Press play, then go grab a package from your pantry—we’re reading labels together.

  5. Sep 15

    What's Really in Your Supplement? What you need, what you don't, and how to tell the difference.

    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 emphasizes the role of supplements as part of nourishment and the importance of discernment in supplement use. The episode concludes with a call to conduct a supplement cabinet audit for intentional and informed use of supplements. Takeaways Supplements should be used intentionally and based on individual needs.Quality, certification, and potential interactions with other substances are important considerations when deciding on supplement use. Supplements should support the foundation of nourishment, not replace it.The goal is to learn how to nourish and care for the body with intention and wisdom, using supplements as a tool for specific needs. Chapters 00:00 The Supplement Dilemma08:16 Food First Approach18:41 Deciding on Supplements26:47 Quality and Certification37:51 Consideration of Interactions42:47 Understanding Supplement Interactions47:35 Exploring Common Supplements48:48 Magnesium: Importance and Considerations51:29 Vitamin D: Importance and Decision-Making53:27 Omega-3s: Food First Approach53:57 Creatine: Research and Personal Experience55:32 Protein Powder: Convenience and Intention57:15 Probiotics: Strain Specificity and Considerations59:40 Iron: Dietary Sources and Caution01:01:30 Multivitamins: Purpose and Nuanced Considerations01:06:24 Greens Powders: Convenience vs. Whole Foods01:10:38 Supplements as Part of Nourishment01:13:12 Discernment in Supplement Use01:15:28 Supplement Cabinet Audit

  6. Sep 8

    The Fiber Problem

    Protein and Fiber: The Nutrient Era Takeaways Protein is a popular nutrient, but fiber is equally importantUnderstanding the significance of fiber is crucial for overall health Chapters 00:00 The Protein Era00:54 The Quiet Nutrient: Fiber

  7. Sep 1

    Muscle is Medicine

    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 functionalityThe aesthetic benefits of muscle are secondary to its functional importance. Chapters 00:00 The Back Injury00:56 Weakness After Pregnancy01:48 Revelation About Strength03:05 Redefining Muscle

  8. Aug 25

    The Back-to-Routine Blueprint.

    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 margin, boundaries, recovery, and flexibility. It encourages the creation of a personal blueprint for health and the practice of recalibration and adjustment as life changes. Takeaways Recalibrate your routine to align with personal growth and changeCreate a healthy routine that supports the life you're actually livingFocus on planning, preparation, and the ripple effect of small changes Building a healthy routine involves creating support for the life one is living, not striving for perfection.Recalibration and flexibility are essential in maintaining a healthy routine as life changes. Chapters 00:00 The Back to Routine Blueprint03:20 Recalibrating Your Routine08:47 Creating a Blueprint for a Healthy Routine09:34 The Power of Planning and Preparation12:16 The Fresh Start Effect and Routine Renovation21:46 The Ripple Effect of Small Changes37:16 The Trap of Changing Everything at Once42:18 The Importance of Slower Change45:58 Movement and Routine Flexibility49:52 Building Support Underneath Our Own Life50:32 The Role of Margin in Healthy Routines51:04 Recognizing the Need for Margin51:42 The Impact of Overcommitment on Well-being52:35 The Role of Boundaries in Healthy Routines56:24 The Importance of Recovery in Health58:30 The Anchor of Faith in a Healthy Routine01:01:57 Creating a Personal Blueprint for Health01:02:26 Recalibration and Adjusting the Routine01:04:25 Flexibility and Adaptability in Routines01:18:25 Consistency as Returning Repeatedly

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About

Nourish with Regina Welcome to Nourish with Regina, the podcast that helps you transform your plate — and transform your life. Hosted by Certified Nutrition Coach Regina Zedaker, each episode blends science with real-life stories to help you build healthier habits, balance your blood sugar, boost your energy, and feel your best at every stage of life. From gut health and hormonal balance to seasonal eating, supplements, and mindset — Regina brings you practical, encouraging conversations that make healthy living simple and sustainable. Whether you’re looking to reduce inflammation, improve digestion, or just feel more vibrant day-to-day, you’ll find real talk, relatable stories, and actionable tips to help you nourish your body from the inside out. Tune in weekly for inspiring, educational, and down-to-earth episodes that remind you that wellness doesn’t have to be complicated — it just has to be intentional. Let’s transform your plate… and transform your life.

Information

  • Creator
    Regina Zedaker
  • Years Active
    2025 - 2026
  • Episodes
    46
  • Rating
    Clean
  • Copyright
    © 2026 Regina Zedaker
  • Show Website
    Nourish With Regina