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. 17h ago

    What To Eat When You Don't Feel Like Cooking

    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 eating should get easier on hard days—not disappear • The role of decision fatigue in food choices • How to create your own "nutrition spare tire" • Simple meal ideas that support energy, fullness, and blood sugar balance • Why consistency matters more than perfection Plus, Regina shares three of her favorite quick meals: a protein-packed smoothie, her famous pizza bowl, and a simple chicken teriyaki stir fry that comes together in minutes. All recipes featured in this episode can be found at www.nourishwithregina.com. Because healthy eating isn't about being perfect—it's about nourishing yourself well, even on the days when life feels messy. Keep nourishing your body, one simple choice at a time.

    37 min

  2. Jun 9

    Eat This First: The Science of Feeling Full, Energized, and Satisfied

    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. Takeaways Stewardship in nutrition is about understanding the body's design and working with it, not against it.The order in which we eat our food, the balance of protein, fiber, and carbohydrates, and the impact on blood sugar play a crucial role in supporting the body's physiology. Chapters 00:00 The Role of Fiber in Supporting Health

    42 min

  3. Jun 2

    Why You’re Exhausted, Inflamed & Stuck. Pssst.... It Might Be Stress!

    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 systemRecovery is vital for the body's repair and regulation Chapters 00:00 Understanding Stress and Its Impact06:29 The Ripple Effect of Stress on the Body19:25 Caring for the Body as a Steward

    22 min

  4. May 26

    Seasonal Summer Eating to Nourish Yourself

    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, and support gut health, all while savoring the joyful moments summer offers.Regina shares personal stories from her Napa trip, illustrating how nourishing your body and enjoying life aren’t mutually exclusive. She discusses common pitfalls like diet culture pressure, over-exercising, and guilt, offering practical strategies to shift toward a mindset of balance, sustainability, and joy. Plus, get a sneak peek into her upcoming recipes: a refreshing summer hydration mocktail, an herb-infused cucumber salad, and a protein-packed picnic board—ideal for outdoor gatherings.This episode is perfect for anyone tired of restrictive summer diets, overwhelmed by social media messages, or craving a lighter, more joyful way to nourish themselves. Whether you're seeking to reconnect with the natural rhythms of food, manage stress better, or simply enjoy summer with peace and confidence, Regina’s insights will transform your approach to healthy living.Health isn’t about perfection — it’s about feeling good in your skin and savoring life’s beautiful moments. Tune in and discover how to make this summer your most vibrant yet.

    46 min

  5. May 19

    Why Nights Matter More Than You Think

    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. Takeaways Evening routines impact sleep qualityThe connection between nutrition, evening routines, and sleep quality Chapters 00:00 The Impact of Evening Routines on Sleep Quality15:14 The Role of Nighttime Eating and Emotional Health26:39 Embracing Rest and Recovery in the Evening

    55 min

  6. May 12

    S2 E17: The Protein Problem

    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.

    39 min

  7. May 5

    S2 E16 ~ Why you still feel 'stuck'!

    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 is a really important one because I want to talk to the person who feels like they are trying so hard, but nothing's working. You're making changes, putting in the effort, and you really care about being better, but you feel stuck. Maybe you feel like your body isn't responding, the scale isn't moving, your energy is off, or cravings are still a problem. Your inflammation isn't improving, and at some point, it starts to feel like maybe it's you. Maybe you're the problem, or worse, that your body is broken. But I can relate to that feeling because I was in that position too. The good news is that you are not broken; you have just been given the wrong framework.

    28 min

  8. Apr 28

    S2E15 ~ Stop Starting Over: How to Stay Consistent When Life Gets Busy

    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 everything Because you don’t need more discipline… you need a plan that actually works in real life. 🎧 Listen now and learn how to stay consistent — even when life is messy.

    27 min
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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
    31
  • Rating
    Clean
  • Copyright
    © 2025 Regina Zedaker
  • Show Website
    Nourish With Regina