S2E14 ~ Blood Sugar Power Foods for Hormones and Energy

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 [http://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 [http://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.

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

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.

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.

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.