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

Is your body betraying you?

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.

Why You Keep Starting Over (And How to Finally Break the Cycle)

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. Takeaways * Consistency over perfection * The power of small, nourishing choices Chapters * 00:00 The Cycle of Starting Over * 05:52 All or Nothing Thinking * 15:48 Momentum and Motivation * 27:30 The Power of Daily Faithfulness * 35:40 Partnering with the Body

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 [http://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.

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

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