<![CDATA[Nourish With Regina]]>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.

]]>https://riverside.comRiverside.fm (https://riverside.com)Wed, 17 Jun 2026 07:08:07 GMTSat, 01 Nov 2025 18:41:45 GMT60Regina Zedaker<p><b>Nourish with Regina</b><br />Welcome to <i>Nourish with Regina</i>, the podcast that helps you transform your plate — and transform your life. </p><p>Hosted by Certified Nutrition Coach <b>Regina Zedaker</b>, 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.</p><p>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.</p><p>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 <i>intentional.</i></p><p><b>Let’s transform your plate… and transform your life.</b></p>episodicRegina Zedakernourishwithregina@gmail.comno<![CDATA[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.

]]>8d776f5c-7dcd-45cd-a352-9b2c5cd0240fTue, 16 Jun 2026 15:00:00 GMT<p>Ever stand in front of the refrigerator at the end of a long day and think, "I just can't do this tonight"?</p><p>You're not alone.</p><p>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.</p><p>You'll learn:<br />• Why healthy eating should get easier on hard days—not disappear<br />• The role of decision fatigue in food choices<br />• How to create your own "nutrition spare tire"<br />• Simple meal ideas that support energy, fullness, and blood sugar balance<br />• Why consistency matters more than perfection</p><p>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.</p><p>All recipes featured in this episode can be found at <a rel="noopener noreferrer nofollow" href="http://www.nourishwithregina.com" target="_blank">www.nourishwithregina.com</a>.</p><p>Because healthy eating isn't about being perfect—it's about nourishing yourself well, even on the days when life feels messy.</p><p>Keep nourishing your body, one simple choice at a time.</p>no00:37:16222What To Eat When You Don't Feel Like Cookingfull<![CDATA[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
]]>c1f92f0b-c025-44ec-a2a7-94de426bf01eTue, 09 Jun 2026 15:00:00 GMT<p>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.</p><p></p><p>Takeaways</p><ul><li>Stewardship in nutrition is about understanding the body's design and working with it, not against it.</li><li>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.</li></ul><p></p><p>Chapters</p><ul><li>00:00 The Role of Fiber in Supporting Health</li></ul>no00:42:16221Eat This First: The Science of Feeling Full, Energized, and Satisfiedfull<![CDATA[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 system
  • Recovery is vital for the body's repair and regulation

Chapters

  • 00:00 Understanding Stress and Its Impact
  • 06:29 The Ripple Effect of Stress on the Body
  • 19:25 Caring for the Body as a Steward
]]>b6f97776-288c-49e1-a2a6-1a9baea4d84fTue, 02 Jun 2026 15:00:00 GMT<p>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.</p><p></p><p>Takeaways</p><ul><li>Stress affects the body as a connected system</li><li>Recovery is vital for the body's repair and regulation</li></ul><p></p><p>Chapters</p><ul><li>00:00 Understanding Stress and Its Impact</li><li>06:29 The Ripple Effect of Stress on the Body</li><li>19:25 Caring for the Body as a Steward</li></ul>no00:22:26220Why You’re Exhausted, Inflamed & Stuck. Pssst.... It Might Be Stress!full<![CDATA[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.

]]>04aefad8-d819-43bb-ab3b-ec5d174aff5bTue, 26 May 2026 15:00:00 GMT<p>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.<br /><br />Discover how seasonal eating, hydration, and mindful movement can help you feel energized, confident, and relaxed all summer long—without guilt or <a rel="noopener noreferrer nofollow" href="http://sacrifice.In" target="_blank">sacrifice.In</a> 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 <a rel="noopener noreferrer nofollow" href="http://living.Health" target="_blank">living.Health</a> 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.</p>no00:46:29Seasonal Summer Eating to Nourish Yourselffull<![CDATA[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 quality
  • The connection between nutrition, evening routines, and sleep quality

Chapters

  • 00:00 The Impact of Evening Routines on Sleep Quality
  • 15:14 The Role of Nighttime Eating and Emotional Health
  • 26:39 Embracing Rest and Recovery in the Evening
]]>e803aef2-a908-447b-ab4f-bdd3e465cf83Tue, 19 May 2026 15:00:00 GMT<p>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.</p><p></p><p>Takeaways</p><ul><li>Evening routines impact sleep quality</li><li>The connection between nutrition, evening routines, and sleep quality</li></ul><p></p><p>Chapters</p><ul><li>00:00 The Impact of Evening Routines on Sleep Quality</li><li>15:14 The Role of Nighttime Eating and Emotional Health</li><li>26:39 Embracing Rest and Recovery in the Evening</li></ul>no00:54:37218Why Nights Matter More Than You Thinkfull<![CDATA[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.

]]>c7680c59-f55c-458a-82a1-0f4ac40fef39Tue, 12 May 2026 15:00:00 GMT<p>Today’s episode is one I think is going to surprise a lot of people.</p><p>Because there is a very good chance…</p><p><b>you are not eating enough protein.</b></p><p>Even if you think you eat pretty healthy.</p><p>Even if you’re trying to lose weight.</p><p>Even if you’re working out.</p><p>Even if you’ve dieted for years.</p><p>And honestly?</p><p>This is one of the most common nutrition gaps I see.</p>no00:38:31217S2 E17: The Protein Problemfull<![CDATA[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.

]]>c4fde5e8-85e9-4c7f-bbcc-cc377d3d4206Tue, 05 May 2026 15:00:00 GMT<p> Discover 5 crucial gaps that may be hindering your wellness journey. Learn how to optimize your nutrition and lifestyle for better energy and health. </p><p>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.</p><p>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.</p><p></p>no00:28:17216S2 E16 ~ Why you still feel 'stuck'!full<![CDATA[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.

]]>359348c5-2995-4ffa-b6eb-d82f8790c0d1Tue, 28 Apr 2026 15:00:00 GMT<p>You’re not inconsistent…<br />you just haven’t been taught how to stay consistent in a busy life.</p><p>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.</p><p>In this episode, I’m breaking down how to eat well when life isn’t perfect, including:<br />• simple strategies for busy days<br />• how to stay grounded while traveling (yes, even with wine 🍷)<br />• why your habits fall apart — and how to fix it<br />• how to support your body without overthinking everything</p><p>Because you don’t need more discipline…<br />you need a plan that actually works in real life.</p><p>🎧 Listen now and learn how to stay consistent — even when life is messy.</p>no00:27:14215S2E15 ~ Stop Starting Over: How to Stay Consistent When Life Gets Busyfull<![CDATA[S2E14 ~ Blood Sugar Power Foods for Hormones and Energy]]>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.


]]>1b6aa620-5619-4728-b389-957e4ec19f8eTue, 21 Apr 2026 15:00:00 GMT<p>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.</p><p><br /></p>no00:24:02214S2E14 ~ Blood Sugar Power Foods for Hormones and Energyfull<![CDATA[The Microbiome and Mood. The gut/brain connection]]>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.

]]>7cf188f4-60d0-4d75-872e-dfed5853d9faTue, 14 Apr 2026 15:00:00 GMT<p>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.</p>no00:55:43213The Microbiome and Mood. The gut/brain connectionfull<![CDATA[Healthy Habits That Last: A More Grace-Filled Approach to Wellness]]>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, focus on creating habits that work for you, even on tough days.

]]>381450a1-bd3d-4277-a9dd-be0b5dd50144Tue, 07 Apr 2026 15:00:00 GMT<p>Ever wonder why your healthy habits don’t stick? Let’s talk about it. </p><p><br /></p><p>Tag someone who needs to hear this! </p><p><br /></p><p>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! </p><p><br /></p><p>The truth is, motivation is fleeting. It rises and falls with life’s ups and downs. Instead of chasing that spark, focus on creating habits that work for you, even on tough days. </p>no00:31:29212Healthy Habits That Last: A More Grace-Filled Approach to Wellnessfull<![CDATA[Sweet Enough: How to let go of sugar without feeling restricted.]]>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 Steps in Health

23:35 Dark Purple Modern Animated Podcast Youtube Channel Intro Video.mp4

resources

Nourish with Regina Website - https://www.nourishwithregina.com

April Grow in Health Program - https://www.nourishwithregina.com

Understanding the Brain's Reward System (Research Article) - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC

]]>6a0b975d-8c0b-4bc2-9936-63a17fe2e05bTue, 31 Mar 2026 15:00:00 GMT<p>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.</p><p> </p><p>Chapters</p><p>00:00 Understanding Sugar's Impact on Our Lives</p><p>03:02 The Science Behind Sugar Cravings</p><p>06:02 Physiological Effects of Sugar on the Body</p><p>08:54 The Connection Between Sugar and Inflammation</p><p>12:02 The Role of Gut Health in Sugar Consumption</p><p>14:57 Strategies for Reducing Sugar Intake</p><p>17:54 Building a Healthier Relationship with Food</p><p>21:17 Looking Ahead: Next Steps in Health</p><p>23:35 Dark Purple Modern Animated Podcast Youtube Channel Intro Video.mp4</p><p> resources</p><p>Nourish with Regina Website - <a rel="noopener noreferrer nofollow" href="https://www.nourishwithregina.com" target="_blank">https://www.nourishwithregina.com</a></p><p>April Grow in Health Program - <a rel="noopener noreferrer nofollow" href="https://www.nourishwithregina.com" target="_blank">https://www.nourishwithregina.com</a></p><p>Understanding the Brain's Reward System (Research Article) - <a rel="noopener noreferrer nofollow" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC" target="_blank">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC</a></p><p></p>no00:23:49211Sweet Enough: How to let go of sugar without feeling restricted.full<![CDATA[Food as Medicine: Culinary Herbs & Spices With Scientific Backing]]>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.

]]>ccb05d3a-6364-47fb-b89b-a73b15d2cdddTue, 24 Mar 2026 15:00:00 GMT<p>Food as Medicine: Culinary Herbs &amp; Spices With Scientific Backing</p><p>We’re breaking down the real science behind everyday spices like:</p><p>🌿 turmeric</p><p>🌿 ginger</p><p>🌿 garlic</p><p>🌿 cinnamon</p><p>🌿 rosemary</p><p>No extremes. No supplements required.</p><p>Just practical ways to support your body — one meal at a time.</p>no00:21:16210Food as Medicine: Culinary Herbs & Spices With Scientific Backingfull<![CDATA[Inflammation and Aging: A nourishing approach to longevity]]>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 that promote better health and vitality.

]]>51a696d0-d2e0-4865-8c73-c7246ddf4b6cTue, 17 Mar 2026 15:00:00 GMT<p>Learn how chronic inflammation affects aging and what lifestyle changes can help you stay vibrant as you age. Discover practical tips for better health.</p><p>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 that promote better health and vitality.</p>no00:51:2229Inflammation and Aging: A nourishing approach to longevityfull<![CDATA[Spring Detox~ Nourishing your body's natural detox systems.]]>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.

]]>3b29c691-a7a3-49f0-ac7f-54325ca12c91Tue, 10 Mar 2026 15:00:00 GMT<p>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.</p>no00:48:5027Spring Detox~ Nourishing your body's natural detox systems.full<![CDATA[Heart Health~ Nutrition without diet culture]]>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.

]]>a537e0f8-dbff-4087-b645-a5b9554a307fTue, 24 Feb 2026 16:00:00 GMT<p>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.</p>no00:20:5627Heart Health~ Nutrition without diet culturefull<![CDATA[The Heart-Gut Connection]]>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.

]]>f9a6f65f-50d4-4d35-847e-ae105d829badWed, 18 Feb 2026 12:55:04 GMT<p>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.</p>no00:17:4626The Heart-Gut Connectionfull<![CDATA[Love Your Heart: The Real Heart Health Basics Every Person Needs]]>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.

]]>4ac739bf-f3c1-4ddf-a063-cddf0d548762Tue, 03 Feb 2026 16:00:00 GMT<p>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.</p>no00:18:3725Love Your Heart: The Real Heart Health Basics Every Person Needsfull<![CDATA[Blood Sugar, Hormones, and Gut Health — and why they’re all connected.]]>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 can’t lose weight no matter what I do,”
  • “I’m bloated and inflamed all the time,”
  • or “Eating healthy is too expensive and too time-consuming”…

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



]]>b075f09d-3809-4448-93dd-f34c921a49a2Tue, 27 Jan 2026 16:00:00 GMT<p>Today’s episode is one I’m honestly so excited about, because it connects a lot of dots.</p><p>We’re talking about:<br /><b>Blood Sugar, Hormones, and Gut Health — and why they’re all connected.</b>If you’ve ever felt like…</p><ul><li>“I can’t lose weight no matter what I do,”</li><li>“I’m bloated and inflamed all the time,”</li><li>or “Eating healthy is too expensive and too time-consuming”…</li></ul><p>I want you to stay with me.<br />Because this episode is going to bring you clarity — and hopefully, some relief.<br /><br /><br /><br /></p>no00:25:1024Blood Sugar, Hormones, and Gut Health — and why they’re all connected.full<![CDATA[Healing Your Gut: Practical Steps That Work]]>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.

]]>31737f71-a067-4876-b586-5a2bcdbadea4Tue, 20 Jan 2026 16:00:00 GMT<p>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.</p>no00:26:2523Healing Your Gut: Practical Steps That Workfull<![CDATA[Anti-Inflammatory Eating: Calming the Body from the Inside Out]]>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.

]]>d35cc3a9-29c2-4d9c-8216-d730247b6fa0Tue, 13 Jan 2026 16:00:00 GMT<p>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.</p>no00:21:4322Anti-Inflammatory Eating: Calming the Body from the Inside Outfull<![CDATA[Gut Health 101: Why Healing Your Gut Is the Foundation of All Health]]>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 https://us.fullscript.com/welcome/rzedaker

]]>5221ba39-9968-42bb-a13b-66ba5c999823Tue, 06 Jan 2026 16:00:00 GMT<p>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.</p><p>Shop supplements at <a rel="noopener noreferrer nofollow" href="https://us.fullscript.com/welcome/rzedaker" target="_blank">https://us.fullscript.com/welcome/rzedaker</a></p>no00:16:5321Gut Health 101: Why Healing Your Gut Is the Foundation of All Healthfull<![CDATA[New Year Nourished: How to Set Health Goals Without Diet Culture]]>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.

]]>294b9cdd-d609-451e-a05f-e7923228a4f1Tue, 30 Dec 2025 16:00:00 GMT<p>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.</p>no00:26:2918New Year Nourished: How to Set Health Goals Without Diet Culturefull<![CDATA[The Truth About Holiday Weight Gain (and Why You Should Stop Stressing About It)]]>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.

Takeaways

  • Holiday weight gain is temporary and primarily due to water retention and stress hormones.
  • A gentle, mindful approach to holiday eating promotes balance and body positivity.

]]>494b3975-42bb-4a24-b4e7-29b926427b61Tue, 23 Dec 2025 16:00:00 GMT<p>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.</p><p></p><p>Takeaways</p><ul><li>Holiday weight gain is temporary and primarily due to water retention and stress hormones.</li><li>A gentle, mindful approach to holiday eating promotes balance and body positivity.</li></ul><p></p><p></p>no00:13:4618The Truth About Holiday Weight Gain (and Why You Should Stop Stressing About It)full<![CDATA[Holiday Survival Guide: Staying Healthy Without Missing Out]]>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.

]]>4a70abbf-8c05-47e4-b788-83432f4edbaaTue, 16 Dec 2025 16:00:00 GMT<p>A balanced, realistic guide to enjoying holiday food <i>without guilt or rigid rules.</i> 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.”<br />Tone: calm, supportive, grace-filled.</p>no00:13:0217Holiday Survival Guide: Staying Healthy Without Missing Outfull<![CDATA[Healthy Comfort Foods: Nourishing Your Body Through Winter]]> “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.

]]>f9286297-ec8b-4edf-97ec-acbfa74c3286Tue, 09 Dec 2025 16:00:00 GMT<p><b> “Healthy Comfort Foods: Nourishing Your Body Through Winter”</b></p><p>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.</p>no00:16:1716Healthy Comfort Foods: Nourishing Your Body Through Winterfull<![CDATA[Immune-Boosting Foods & Habits for Winter Wellness]]>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.

]]>821f46df-2ce8-4324-8a2d-534dc56733bdTue, 02 Dec 2025 16:00:00 GMT<p>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.</p>no00:27:2615Immune-Boosting Foods & Habits for Winter Wellnessfull<![CDATA[Sugar: The Silent Saboteur]]>Sugar is hidden in everything! Listen to find out how to identify hidden sugar and make healthier choices to improve your health.

]]>c19d5d7e-5d52-43aa-8f31-a6f529cc0f8bWed, 26 Nov 2025 17:50:37 GMT<p>Sugar is hidden in everything! Listen to find out how to identify hidden sugar and make healthier choices to improve your health. </p>no00:28:4314Sugar: The Silent Saboteurfull<![CDATA[Fall Into Health: Seasonal Foods and Their Purpose]]>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.

]]>288ba80f-400f-4c88-b5e9-a35ce45786b8Tue, 18 Nov 2025 16:00:00 GMT<p>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.</p>no00:20:0113Fall Into Health: Seasonal Foods and Their Purposefull<![CDATA[Creatine: A Game Changer for Women's Health]]>This conversation explores the surprising benefits of creatine for women, particularly those in their 40s and beyond. It highlights how creatine is not just for athletes but is an evidence-backed supplement that supports women's health in various ways, extending beyond physical fitness.

]]>3661e11e-2aa5-4624-b77e-61b243449ee9Tue, 11 Nov 2025 16:00:00 GMT<p>This conversation explores the surprising benefits of creatine for women, particularly those in their 40s and beyond. It highlights how creatine is not just for athletes but is an evidence-backed supplement that supports women's health in various ways, extending beyond physical fitness.</p>no00:12:5412Creatine: A Game Changer for Women's Healthfull<![CDATA[My Story: How Food Changed Our Lives]]>Episode 1: My Story – How Nourish with Regina Began

In this heartfelt first episode of Nourish with Regina, I share my personal health journey — the experiences that shaped who I am as a nutrition coach and how food became the foundation for healing in my own home. 🌿

I open up about my years of struggling with fatigue, inflammation, and gut issues that left me feeling unlike myself — and how changing the way I ate transformed my energy, focus, and overall well-being. But the story doesn’t stop there. I also talk about my son’s struggle with ADHD, and how our family used food as medicine to help calm his body and mind. By reducing processed foods, balancing blood sugar, and focusing on nutrient-dense, whole-food meals, we began to see incredible improvements in his focus, behavior, and emotional regulation — all without relying solely on medication.

This episode is about hope, discovery, and the power of food to change lives. Whether you’re a parent trying to support your child naturally, or someone ready to take charge of your own health, you’ll walk away encouraged and empowered to start making simple, meaningful changes.

💻 Learn more, download free guides, or work with me at www.nourishwithregina.com

]]>8ce2f097-6a94-4866-99ae-28da4fe6d51aSat, 01 Nov 2025 18:49:31 GMT<p><b>Episode 1: My Story – How Nourish with Regina Began</b></p><p>In this heartfelt first episode of <i>Nourish with Regina</i>, I share my personal health journey — the experiences that shaped who I am as a nutrition coach and how food became the foundation for healing in my own home. 🌿</p><p>I open up about my years of struggling with fatigue, inflammation, and gut issues that left me feeling unlike myself — and how changing the way I ate transformed my energy, focus, and overall well-being. But the story doesn’t stop there. I also talk about my son’s struggle with ADHD, and how our family used food as medicine to help calm his body and mind. By reducing processed foods, balancing blood sugar, and focusing on nutrient-dense, whole-food meals, we began to see incredible improvements in his focus, behavior, and emotional regulation — all without relying solely on medication.</p><p>This episode is about hope, discovery, and the power of food to change lives. Whether you’re a parent trying to support your child naturally, or someone ready to take charge of your own health, you’ll walk away encouraged and empowered to start making simple, meaningful changes.</p><p>💻 Learn more, download free guides, or work with me at <a rel="noopener noreferrer nofollow" href="http://www.nourishwithregina.com" target="_blank">www.nourishwithregina.com</a></p>no00:13:4011My Story: How Food Changed Our Livesfull