Nourish With Regina

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 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.

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 everythingBecause 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.

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, focus on creating habits that work for you, even on tough days.

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. Chapters00:00 Understanding Sugar's Impact on Our Lives03:02 The Science Behind Sugar Cravings06:02 Physiological Effects of Sugar on the Body08:54 The Connection Between Sugar and Inflammation12:02 The Role of Gut Health in Sugar Consumption14:57 Strategies for Reducing Sugar Intake17:54 Building a Healthier Relationship with Food21:17 Looking Ahead: Next Steps in Health23:35 Dark Purple Modern Animated Podcast Youtube Channel Intro Video.mp4 resourcesNourish with Regina Website - https://www.nourishwithregina.comApril Grow in Health Program - https://www.nourishwithregina.comUnderstanding the Brain's Reward System (Research Article) - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC

Food as Medicine: Culinary Herbs & Spices With Scientific BackingWe’re breaking down the real science behind everyday spices like:🌿 turmeric🌿 ginger🌿 garlic🌿 cinnamon🌿 rosemaryNo 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 that promote better health and vitality.

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 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.

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 https://us.fullscript.com/welcome/rzedaker

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.TakeawaysHoliday 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.

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.

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.

Episode 1: My Story – How Nourish with Regina BeganIn 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