The Slow Kitchen Podcast

Have you ever been called “too picky” about food?I was definitely that kid. I didn’t like my food touching, preferred very plain foods, and absolutely hated fish. And yet, I grew up with parents who loved good food and knew how to cook.In this episode, I’m sharing the story of my very discriminating palate, how my relationship with food evolved, and why I’ve come to see being particular about food a little differently.From sushi in 1980s San Francisco to nutrition school, culinary school, and my lifelong tree-nut allergy, there’s more to my relationship with food than simply being “picky.”In this episode, we talked about:Growing up as a very particular eaterWhy I didn’t want my food touchingHow sushi helped expand my palateMy journey through macrobiotic, vegetarian, and vegan eatingWhat culinary school changed for meWhy I notice flavors, smells, and food quality so intenselyHow living with a serious food allergy may have shaped my eating habitsThe difference between being picky and being discerningHow our early experiences can influence the way we eatLearning to make food an adventure instead of a negotiationThis week’s Slow Kitchen thought:Are you actually picky, or are you simply paying attention?Think about the foods, textures, flavors, or ways of preparing food that you’ve always been particular about. Instead of judging yourself for those preferences, get curious about them.Mentioned:  The Land and Its People, David Sedaris I’d love to hear from you:Were you a picky eater as a child? Did you grow out of it, or are you still particular about your food?Send me a DM or reply wherever you’re listening to the show. I’d love to hear your story.And remember, food doesn’t have to be a negotiation. It can be an adventure.🌿 Keep your food flavorful, your kitchen unfussy, and your quirks intact.Connect with CatIf you enjoyed this episode, I'd love to invite you into my Midlife Nourishment Collective, where we combine nourishing recipes, metabolism support, nervous system regulation, and mindful eating practices designed specifically for women in midlife.Click this link or visit my website to learn more.If this conversation resonated with you, please subscribe, leave a review, and share this episode with a friend. You never know who needs permission to slow down, reconnect with themselves, and begin healing from the inside out.More Resources for You:Bone Health Blindspots Guide: A clear, grounded look at what’s often missing in the conversation around bone loss, midlife metabolism, and stress.👉 https://catdillon.com/BoneHealthBlindSpots💌 Inner Wisdom Eating Guided Reset👉 https://catdillon.com/InnerWisdomEatingGuidedReset❓ Quiz: How Much of a Mindful Eater Are You?👉 https://catdillon.com/MindfulEaterQuiz🍳 10 Craving-Busting Breakfasts👉 https://catdillon.com/CraveBustingBreakfasts 📄 10 Best Blood Sugar Hacks for Women 40+👉 https://catdillon.com/10BloodSugarHacksConnect with Me:Instagram: https://instagram.com/catdillonrhn/Facebook: https://www.facebook.com/CatDillonRHN/LinkedIn: https://www.linkedin.com/in/catdillonrhn/YouTube: https://www.youtube.com/@catdillonrhn

Episode SummaryWhat if your struggles with emotional eating, chronic stress, body image, or even health symptoms didn't begin with food at all?In this first expert interview on The Slow Kitchen Podcast, I sit down with my friend and colleague, Dr. Meg Haworth, transpersonal psychologist, holistic chef, bestselling author, and founder of Love School Online Holistic Academy.Together we explore the often-overlooked connection between childhood trauma, especially growing up with emotionally immature or narcissistic parents, and how those early experiences continue to influence our relationship with food, our bodies, and our health decades later.If you've ever wondered why you can't trust your hunger cues, why you swing between restriction and overeating, or why midlife seems to awaken emotions you thought were long behind you, this conversation will help connect the dots.In This Episode We DiscussWhy midlife often brings unresolved trauma to the surfaceHow childhood experiences shape your relationship with foodWhy emotional eating is a nervous system response, not a lack of willpowerThe connection between self-trust, intuition, and healthy eatingHow shame and survival patterns influence food choicesSimple ways to reconnect with your body through mindful eatingPractical ways to reconnect with your body through mindful eating and simple daily ritualsWhy slowing down in the kitchen becomes nervous system healingOne TakeawayHealing your relationship with food isn't about finding the perfect diet. It's about rebuilding trust with yourself.When we begin listening to our bodies instead of fighting them, food becomes less about control and more about nourishment, regulation, and healing.About Dr. Meg HaworthDr. Meg Haworth is a transpersonal psychologist, holistic chef, bestselling author, and internationally recognized expert in healing childhood trauma. She helps Adult Children of Narcissists (ACONs) become healed ICONs: Independent, Confident, Original, and Naturally You.She is the founder of Love School Online Holistic Academy, creator of the Whole Person Integration Technique, host of the Toxic Parent Recovery Summit, and teaches through The Shift Network.Learn more at:https://meghaworth.comConnect with CatIf you enjoyed this episode, I'd love to invite you into my Midlife Nourishment Collective, where we combine nourishing recipes, metabolism support, nervous system regulation, and mindful eating practices designed specifically for women in midlife.Click this link or visit my website to learn more.If this conversation resonated with you, please subscribe, leave a review, and share this episode with a friend. You never know who needs permission to slow down, reconnect with themselves, and begin healing from the inside out.More Resources for You:Bone Health Blindspots Guide: A clear, grounded look at what’s often missing in the conversation around bone loss, midlife metabolism, and stress.👉 https://catdillon.com/BoneHealthBlindSpots💌 Inner Wisdom Eating Guided Reset👉 https://catdillon.com/InnerWisdomEatingGuidedReset❓ Quiz: How Much of a Mindful Eater Are You?👉 https://catdillon.com/MindfulEaterQuiz🍳 10 Craving-Busting Breakfasts👉 https://catdillon.com/CraveBustingBreakfasts 📄 10 Best Blood Sugar Hacks for Women 40+👉 https://catdillon.com/10BloodSugarHacksConnect with Me:Instagram: https://instagram.com/catdillonrhn/Facebook: https://www.facebook.com/CatDillonRHN/LinkedIn: https://www.linkedin.com/in/catdillonrhn/YouTube: https://www.youtube.com/@catdillonrhn

Thanks for spending a little time with me in the kitchen today. I hope this episode inspires you to make cooking feel a little calmer, a little more joyful, and a whole lot less stressful.In this episode we talked about:Why the experience of preparing a meal can be just as nourishing as the meal itself.How stress affects digestion by reducing saliva, digestive enzymes, and stomach acid, making it harder to fully enjoy and absorb our food.Ten restaurant-inspired habits you can easily bring into your own kitchen.Kitchen ChallengeChoose one habit to practice this week. Don’t try all ten. Notice how changing the way you prepare your meal changes the way you experience it.My favorite kitchen essentials🫒 Extra Virgin Olive OilI use fresh, high-quality olive oil every single day. Look for a harvest date whenever possible and store it in a cool, dark cupboard.My super favorite high quality 700+ Polyphenol Organic Extra Virgin Olive Oil medicinal brand: https://www.drcowansgarden.com/sllandrpType DRCOWANSGARDEN for 15% off!🔪 Chef’s KnifeIf I could only recommend one kitchen tool, this would be it. A sharp, comfortable chef’s knife makes cooking easier, safer, and so much more enjoyable. Global knives from Japan are perfect for women’s hands.🥣 Bone BrothI always keep bone broth in my freezer for soups, grains, sauces, and vegetables. It’s an easy way to add flavor, protein, and minerals.My favorite brand: (Kettle & Fire Chicken Bone Broth + Kettle & Fire Beef Bone Broth)🧂 Vera Sea SaltA great mineral-rich sea salt adds flavor throughout cooking without needing large amounts.The one I keep in my kitchen because it is free of micro-plastics and tested for chemicals.  Vera Salt is hand-harvested in the foothills of Spain at over 2000 feet above sea level. This pristine location, far from human activity and pollution, features an underground aquifer feeding a brine spring, rich in natural minerals like calcium, potassium, and magnesium. Use code "CATDILLONRHN" for 10% offMentioned in this episode🎧 Episode 6: When Feeding Everyone Else Leaves You Depleted If today’s conversation resonated with you, this episode is the perfect companion.Join the Midlife Nourishment CollectiveIf you’re a woman over 50 who wants simple, delicious meals that support your metabolism, hormones, and bone health, I’d love to have you inside the Midlife Nourishment Collective.🥗 Delicious recipes designed to nourish your microbiome, metabolism, hormones, blood sugar, and bones.🛒 A drag-and-drop meal planner with smart grocery lists and Instacart integration to make healthy eating simple.👩‍🍳 Live monthly cooking classes where food becomes your daily medicine.📚 Evidence-based nutrition education on gut health, hormones, metabolism, bone health, healthy aging, and more.💚 A warm, supportive community that helps you build sustainable habits—for your gut, your body, and your relationship with food.Learn more by clicking here!More Resources for You:Bone Health Blindspots Guide: A clear, grounded look at what’s often missing in the conversation around bone loss, midlife metabolism, and stress.👉 https://catdillon.com/BoneHealthBlindSpots💌 Inner Wisdom Eating Guided Reset👉 https://catdillon.com/InnerWisdomEatingGuidedReset❓ Quiz: How Much of a Mindful Eater Are You?👉 https://catdillon.com/MindfulEaterQuiz🍳 10 Craving-Busting Breakfasts👉 https://catdillon.com/CraveBustingBreakfasts 📄 10 Best Blood Sugar Hacks for Women 40+👉 https://catdillon.com/10BloodSugarHacksConnect with Me:Instagram: https://instagram.com/catdillonrhn/Facebook: https://www.facebook.com/CatDillonRHN/LinkedIn: https://www.linkedin.com/in/catdillonrhn/YouTube: https://www.youtube.com/@catdillonrhn

What we cover in this episode:Why your 3 P.M. energy crash isn't something to fight, but something to listen toThe surprising reasons your body may be asking for food, recovery, or simply a breakHow your morning and lunchtime habits shape your afternoon energyWhy your afternoon coffee or chocolate craving may be a learned habit rather than a true needA simple experiment to help you uncover what your body is really asking forKey Takeaway:Your afternoon slump isn't a lack of willpower. It's feedback.When you pause before reaching for your usual fix, you create space to discover whether your body needs nourishment, movement, rest, or simply a moment to reset.Mentioned in This Episode:🎧 Episode 28: How You Eat Is How You LiveLearn how meal timing, meal composition, and eating habits influence your energy, metabolism, and relationship with food.👉 [LISTEN HERE]💛 Mood, Metabolism & Bone Health CollectiveIf you're tired of riding the blood sugar and energy roller coaster, the Collective helps you build sustainable habits that support steady energy, metabolism, hormones, and a calmer relationship with food.Inside you'll find:Blood sugar-balancing recipes and meal plansMonthly live cooking classes and nutrition educationPractical tools to reduce cravings and build lasting habitsA supportive community to help you stay consistent👉 [JOIN THE COMMUNITY HERE]This Week's Experiment:Instead of trying to fix your afternoon slump, get curious about it.Before reaching for your usual coffee, chocolate, or snack, pause for ten minutes and try something different. Take a walk, stretch, drink water, step outside, or simply check in with your body.Notice what changes.Sometimes the habit isn't actually meeting the need.Next Episode:We'll continue exploring how small, mindful shifts can help you better understand your body's signals and create lasting change.More Resources for You:Bone Health Blindspots Guide: A clear, grounded look at what’s often missing in the conversation around bone loss, midlife metabolism, and stress.👉 https://catdillon.com/BoneHealthBlindSpots💌 Inner Wisdom Eating Guided Reset👉 https://catdillon.com/InnerWisdomEatingGuidedReset❓ Quiz: How Much of a Mindful Eater Are You?👉 https://catdillon.com/MindfulEaterQuiz🍳 10 Craving-Busting Breakfasts👉 https://catdillon.com/CraveBustingBreakfasts 📄 10 Best Blood Sugar Hacks for Women 40+👉 https://catdillon.com/10BloodSugarHacksConnect with Me:Instagram: https://instagram.com/catdillonrhn/Facebook: https://www.facebook.com/CatDillonRHN/LinkedIn: https://www.linkedin.com/in/catdillonrhn/YouTube: https://www.youtube.com/@catdillonrhn

What We Talked AboutProtein has become one of the biggest nutrition conversations of the moment, but it has also created unnecessary stress for many women. In this episode, I unpack why protein matters so much after 50 without adding another food rule to your life.We explore why so many women know protein is important but still struggle to eat enough, and how decades of dieting, low-fat messaging, and eating less have shaped our relationship with food.I explain how hormonal changes, anabolic resistance, and aging affect our ability to maintain muscle, bone, metabolism, and overall resilience. We also talk about why muscle is one of the greatest predictors of healthy aging and why osteoporosis prevention starts long before a diagnosis.I share a personal story about my mom's experience in senior living and why watching her lose muscle changed the way I think about prevention.You'll also learn why eating most of your protein at dinner isn't ideal, the benefits of spreading protein throughout the day, and how a protein-rich breakfast can dramatically reduce cravings and improve energy.We also cover:Why under-eating can be just as problematic as under-consuming protein.How adequate protein supports your immune system, healing, and recovery.Why collagen doesn't replace complete protein.The importance of eating enough overall calories to support muscle and bone.Why strength training and protein work together.Simple ways to increase protein without obsessing over tracking every gram.Most importantly, this episode is a reminder that protein isn't another diet trend. It's one of the foundations that helps you stay strong, active, independent, and vibrant for decades to come.Mentions & ResourcesProtein and Optimal Aging Course – Learn how to confidently meet your protein needs without fear, confusion, or obsession.    Episode 22 & Episode 23 of The Slow Kitchen Podcast for a deeper dive into osteoporosis, osteopenia, and protecting your bones before menopause.30g+ Protein Entrées – Meals that actually hit your protein goals 🥗🍳Protein Cheat Sheet – Quick tips to make every meal count 💪Collagen vs. Protein Powder Guide – What really matters for muscles, joints, and skin ✨Follow Cat on social media links below and let her know: What does your breakfast look like right now? Does it have a protein anchor?Research MentionedThis episode references current research and evidence on healthy aging, including:Anabolic Resistance – The age-related decline in the body's ability to build muscle efficiently, making adequate protein and resistance training increasingly important.  Muscle Protein Synthesis (MPS) – Research suggests distributing protein evenly across meals is generally more effective than consuming most of it at dinner. Thermic Effect of Food (TEF) – Protein requires significantly more energy to digest than carbohydrates or fat. Low Energy Availability (LEA) – Chronic under-fueling can negatively affect muscle maintenance, bone formation, hormones, metabolism, and recovery. Donald Layman, PhD – Research on protein quality, leucine, and optimal protein intake for preserving muscle with age. Research supporting adequate protein intake for immune function, wound healing, connective tissue repair, and healthy aging. Join the Midlife Nourishment CollectiveIf you're ready to stop piecing together health advice from social media and start following a simple, sustainable approach designed specifically for women over 50, I'd love to welcome you into the Midlife Nourishment Collective.Inside, you'll find over 500 delicious, protein-forward recipes, monthly cooking classes, meal plans, shopping lists, nutrition education, and a supportive community of women who are focused on building strong bones, a healthy metabolism, balanced hormones, lasting energy and a good relationship with food.It's practical, encouraging, and designed for real life, because healthy aging shouldn't feel complicated.Learn more in the show notes.Favorite Quote"Protein isn't another diet rule. It's one of the greatest gifts you can give the woman you want to be 10, 20, and 30 years from now."More Resources for You:Bone Health Blindspots Guide: A clear, grounded look at what’s often missing in the conversation around bone loss, midlife metabolism, and stress.👉 https://catdillon.com/BoneHealthBlindSpots💌 Inner Wisdom Eating Guided Reset👉 https://catdillon.com/InnerWisdomEatingGuidedReset❓ Quiz: How Much of a Mindful Eater Are You?👉 https://catdillon.com/MindfulEaterQuiz🍳 10 Craving-Busting Breakfasts👉 https://catdillon.com/CraveBustingBreakfasts 📄 10 Best Blood Sugar Hacks for Women 40+👉 https://catdillon.com/10BloodSugarHacksConnect with Me:Instagram: https://instagram.com/catdillonrhn/Facebook: https://www.facebook.com/CatDillonRHN/LinkedIn: https://www.linkedin.com/in/catdillonrhn/YouTube: https://www.youtube.com/@catdillonrhn

🌿 What We Talked AboutWhy plant diversity matters more than chasing superfoodsThe gut-loving power of herbs, spices, and polyphenolsEasy ways to add more plants to your everyday mealsHow different plants nourish different gut microbesWhy it's time to refresh your spice cabinetAn invitation to join the Gut Garden Challenge📚 Mentions & Resources🌱 Gut Garden ChallengeReady to grow your inner garden?Join me for a fun, practical challenge where you'll learn how to comfortably eat 30+ different plants each week while supporting your microbiome, metabolism, digestion, mood, blood sugar, and long-term health.🌿 Join here: https://catdillon.com/GutGardenChallenge🎧 Love the Podcast?If you're enjoying The Slow Kitchen Podcast, I'd be so grateful if you'd:⭐ Follow or subscribe so you never miss an episode.⭐ Leave a quick review—it helps more women discover the show.⭐ Share this episode with someone who loves food, cooking, or learning how to nourish their body.📖 Research MentionedA comprehensive review on nutritional, nutraceutical, and industrial perspectives of perilla (Perilla frutscens L.) seeds – An orphan oilseed crophttps://www.sciencedirect.com/science/article/pii/S2405844024093125#sec7A review on health benefits of phenolics derived from dietary spiceshttps://pmc.ncbi.nlm.nih.gov/articles/PMC9483645/Plant Polyphenols, More than Just Simple Natural Antioxidants: Oxidative Stress, Aging and Age-Related Diseases https://pmc.ncbi.nlm.nih.gov/articles/PMC7281114/🌿 Join the Midlife Nourishment CollectiveIf you're ready to put these ideas into practice, I'd love to welcome you into the Midlife Nourishment Collective—a membership for women who want to eat well, feel strong, and age with confidence.Inside you'll find:🥗 Delicious recipes designed to nourish your microbiome, metabolism, hormones, blood sugar, and bones.🛒 A drag-and-drop meal planner with smart grocery lists and Instacart integration to make healthy eating simple.👩‍🍳 Live monthly cooking classes where food becomes your daily medicine.📚 Evidence-based nutrition education on gut health, hormones, metabolism, bone health, healthy aging, and more.💚 A warm, supportive community that helps you build sustainable habits—for your gut, your body, and your relationship with food.Learn more:https://catdillonrhn.practicebetter.io/#/5cff1132627d791b2c7418df/bookings?p=68262a777031a7f5f3bdc45c&step=package💚 Work With MeRevitalizeHER: Wellness & Health Strategy CallNeed personalized guidance?This 30-minute strategy session is designed for women over 40 navigating digestive concerns, fatigue, hormone changes, stress, or stubborn weight. Together we'll identify your biggest roadblocks and create a personalized roadmap for your next steps.Book your session: Click Here Now!💚 Key TakeawayEating for your microbiome isn't about one kale smoothie or chasing the latest superfood. It's about feeding a diverse inner garden. Different plants nourish different gut microbes, and together those microbes produce beneficial compounds like butyrate, help make vitamins, strengthen your gut lining, regulate your immune system, support your metabolism, and even communicate with your brain.✨ Favorite Quote"Think of your gut microbes as tiny employees. Every plant you eat hires a different team. Together they make butyrate, produce vitamins, protect your gut lining, regulate your immune system, support metabolism, and send messages to your brain. The more diverse the team, the better the job gets done." 🌿More Resources for You:Bone Health Blindspots Guide: A clear, grounded look at what’s often missing in the conversation around bone loss, midlife metabolism, and stress.👉 https://catdillon.com/BoneHealthBlindSpots💌 Inner Wisdom Eating Guided Reset👉 https://catdillon.com/InnerWisdomEatingGuidedReset❓ Quiz: How Much of a Mindful Eater Are You?👉 https://catdillon.com/MindfulEaterQuiz🍳 10 Craving-Busting Breakfasts👉 https://catdillon.com/CraveBustingBreakfasts 📄 10 Best Blood Sugar Hacks for Women 40+👉 https://catdillon.com/10BloodSugarHacksConnect with Me:Instagram: https://instagram.com/catdillonrhn/Facebook: https://www.facebook.com/CatDillonRHN/LinkedIn: https://www.linkedin.com/in/catdillonrhn/YouTube: https://www.youtube.com/@catdillonrhn

Podcast 32:  “Fibermaxxing: My Thoughts on the Internet's Latest Health Obsession”In This Episode You'll Learn:What the fiber maxxing trend gets right—and where it can go wrong.The different types of fiber (soluble, insoluble, fermentable fiber, resistant starch, and FODMAPs) and what each one does in your body.Why fiber is essential for blood sugar balance, gut health, cholesterol, metabolism, and healthy aging.Why eating a wide variety of plant foods matters even more than simply hitting a fiber goal.What research suggests about aiming for around 30 different plant foods each week.How to safely increase your fiber intake without ending up bloated, gassy, or uncomfortable.The signs that your gut may need a more individualized approach to fiber.Simple, practical ways to optimize your fiber intake using real food instead of chasing extremes.Mentioned in This Episode:🌿 Gut Garden Challenge (FREE) - Join me for a simple challenge to help you eat 30 different plant foods each week with easy daily guidance and a supportive private community.Eating more plant fibers helps you feel fuller longer, supports steady blood sugar, calms cravings, and creates a healthier environment for fat loss. It also supports heart health, healthy cholesterol, lowers inflammation, and helps your body naturally eliminate excess hormones and toxins—making it one of the simplest ways to support your metabolism, hormones, and overall health.Dietary Fiber Intake and Gut Microbiota in Human Health (2022)Microbiota-dependent and -independent Effects of Dietary Fibre on Human Health (2020)🌱 Mood & Metabolism Collective If you're looking for ongoing support putting these ideas into practice, join the Mood & Metabolism Collective. Inside you'll find:Blood-sugar-steady recipesDrag-and-drop meal planner with smart grocery lists (including Instacart integration)Monthly cooking classesNutrition resources for women over 40A supportive community to help you build a calmer, healthier relationship with food💚 RevitalizeHER: Wellness & Health Strategy Call A 30-minute strategy session designed for women over 40 navigating fatigue, digestive issues, stress, hormone changes, or stubborn weight. We'll identify your biggest roadblocks and create a personalized roadmap to help you move forward.Need Support?If you're ready to stop chasing nutrition trends and start building a way of eating that actually supports your metabolism, hormones, gut, and nervous system, I'd love to help.Whether you're looking for practical meal ideas inside the Mood & Metabolism Collective or want personalized guidance through a RevitalizeHER Wellness & Health Strategy Call, there are resources designed to meet you where you are.And if you enjoyed today's episode, I'd be so grateful if you'd leave a review, subscribe to The Slow Kitchen Podcast, and share this episode with a friend. It helps more women discover a calmer, more sustainable approach to nourishing themselves. 💚More Resources for You:Bone Health Blindspots Guide: A clear, grounded look at what’s often missing in the conversation around bone loss, midlife metabolism, and stress.👉 https://catdillon.com/BoneHealthBlindSpots💌 Inner Wisdom Eating Guided Reset👉 https://catdillon.com/InnerWisdomEatingGuidedReset❓ Quiz: How Much of a Mindful Eater Are You?👉 https://catdillon.com/MindfulEaterQuiz🍳 10 Craving-Busting Breakfasts👉 https://catdillon.com/CraveBustingBreakfasts 📄 10 Best Blood Sugar Hacks for Women 40+👉 https://catdillon.com/10BloodSugarHacksConnect with Me:Instagram: https://instagram.com/catdillonrhn/Facebook: https://www.facebook.com/CatDillonRHN/LinkedIn: https://www.linkedin.com/in/catdillonrhn/YouTube: https://www.youtube.com/@catdillonrhn

🎙️ Episode: The Simple Power of Sprouting: The Food That Grows While You SleepWhat We Talked AboutWhy nutrition isn't about choosing plants or proteinThe benefits of sprouts for nutrient density and plant diversityHow sprouting increases nutrient availabilityThe science behind broccoli sprouts and sulforaphaneWhy sulforaphane may support healthy aging, detoxification, and hormone metabolismSimple steps for growing sprouts at homeEasy ways to add sprouts to everyday mealsHow small food habits can create a deeper connection to nourishment📚 ResourcesThe Sprouting Company Complete Sprouting Set UpClick the link to claim your 10% Discount Code:CATDILLONREGISTEREDHOLISTICNUTRITIONISTMy Sprouting Takeaway Download💚 Key TakeawaySprouting is one of the simplest ways to grow fresh, nutrient-dense food at home. A handful of sprouts can add flavor, phytonutrients, and variety to your meals while reconnecting you to the process of nourishing yourself. Sometimes nourishment begins with something as simple as a seed, a jar, and a little daily care. 🌱Downloads Constantly Hungry Over 50?  It’s Not What You Think…You have been doing everything right. So why are you still starving?  The answer is not what you think. And it changes everything.7 Sensory Snacks To Nurture YourselfSlow Kitchen Cheat Sheet - 12 Ways to Use What You Have - Differently14 Ways the Food Industry Tricks YouThe 3 AM Calming Sequence You fell asleep just fine. Now it is 3 AM and your mind is running. Here is what is happening in your body, and exactly what to do about it.Your Bedtime Support StepsSleep does not start when your head hits the pillow. The science of Andrew Huberman and Matthew Walker is clear. Sleep is built during the hours before bed. Here is how to build it right.Your Morning Reset The first 60 minutes of your morning set the hormonal tone for the next 24 hours. Cortisol, light, food, and color all send signals to your biology. Here is how to make those signals work for you.More Resources for You:Bone Health Blindspots Guide: A clear, grounded look at what’s often missing in the conversation around bone loss, midlife metabolism, and stress.👉 https://catdillon.com/BoneHealthBlindSpots💌 Inner Wisdom Eating Guided Reset👉 https://catdillon.com/InnerWisdomEatingGuidedReset❓ Quiz: How Much of a Mindful Eater Are You?👉 https://catdillon.com/MindfulEaterQuiz🍳 10 Craving-Busting Breakfasts👉 https://catdillon.com/CraveBustingBreakfasts 📄 10 Best Blood Sugar Hacks for Women 40+👉 https://catdillon.com/10BloodSugarHacksConnect with Me:Instagram: https://instagram.com/catdillonrhn/Facebook: https://www.facebook.com/CatDillonRHN/LinkedIn: https://www.linkedin.com/in/catdillonrhn/YouTube: https://www.youtube.com/@catdillonrhn

📌 Episode 30: Your Body Has a Clock. Are You Feeding It on Time?What we talked about (key points):Your body runs on a 24-hour circadian rhythm that influences metabolism, digestion, hormones, sleep, immune function, and energy production.Food is one of the strongest signals that helps set and regulate your body's internal clocks.Thousands of genes turn on and off throughout the day according to circadian timing.Insulin sensitivity is highest earlier in the day, making the morning and early afternoon the most metabolically favorable times to eat.Glucose tolerance and digestive efficiency naturally decline as the day progresses.Your mitochondria (the energy-producing structures in your cells) also follow circadian rhythms and process fuel more efficiently during daylight hours.The timing of your eating window matters. A 10-hour eating window from 7 a.m.–5 p.m. has very different metabolic effects than a 10-hour eating window from noon–10 p.m.Overnight fasting gives the digestive system time to perform repair and housekeeping functions, including activation of the migrating motor complex (MMC).Chrononutrition research consistently supports earlier eating patterns for metabolic health, blood sugar regulation, and long-term disease prevention.Circadian eating is not another diet. It is simply aligning your meals with your biology.🧠 MentionsDr. Satchin Panda — leading circadian biology researcher at the Salk Institute and author of The Circadian Code Chrononutrition — the study of how meal timing interacts with circadian rhythms and health Circadian Rhythms — the body's internal 24-hour timing system that regulates nearly every biological process Migrating Motor Complex (MMC) — the digestive system's "housekeeping crew" that works between meals Mitochondria — the energy-producing structures in cells that also operate on circadian schedules Time-Restricted Eating (TRE) — limiting food intake to a specific window of time; benefits may depend heavily on when that window occurs 📚 ResourcesRead: The Circadian Code by Dr. Satchin Panda Read: NHLBI Guide to Circadian Rhythms and HealthExplore: Satchin Panda's Research at the Salk Institute🌟 Download: Eat to Sleep Well Tonight Guide Try:✓ Eat breakfast within a few hours of waking✓ Front-load protein earlier in the day✓ Finish dinner earlier when possible✓ Aim for a consistent 12–13 hour overnight fast✓ Notice how meal timing affects energy, sleep, cravings, and hungerReflection Questions• What time do I typically eat my first meal?• What time do I typically finish eating for the day?• How do I feel on days when I eat earlier versus later?• Am I feeding my body's clock—or fighting against it?Remember: The question is not only what you eat. The question is when.More Resources for You:Bone Health Blindspots Guide: A clear, grounded look at what’s often missing in the conversation around bone loss, midlife metabolism, and stress.👉 https://catdillon.com/BoneHealthBlindSpots💌 Inner Wisdom Eating Guided Reset👉 https://catdillon.com/InnerWisdomEatingGuidedReset❓ Quiz: How Much of a Mindful Eater Are You?👉 https://catdillon.com/MindfulEaterQuiz🍳 10 Craving-Busting Breakfasts👉 https://catdillon.com/CraveBustingBreakfasts 📄 10 Best Blood Sugar Hacks for Women 40+👉 https://catdillon.com/10BloodSugarHacksConnect with Me:Instagram: https://instagram.com/catdillonrhn/Facebook: https://www.facebook.com/CatDillonRHN/LinkedIn: https://www.linkedin.com/in/catdillonrhn/YouTube: https://www.youtube.com/@catdillonrhn

📌 Episode: Why Do We Eat the Same Foods Every Day?What we talked about (key points):Repeating the same foods is often a signal, not a failureCravings can come from biology (sleep, protein, blood sugar, hormones, stress)Highly processed foods are designed to increase craving and override fullnessHabits form through reward learning in the brain, not willpowerFood often regulates the nervous system (comfort, calm, pause, escape)Decision fatigue leads to default “safe” familiar foodsEmotional eating loops: trigger → justification → eating → relief → guilt → repeatAwareness (not restriction) is the first step to changeSlowing down eating changes both satisfaction and quantity naturallyAsk: “What is this food doing for me right now?”Bigger need underneath food: comfort, rest, connection, relief, stimulation🧠 MentionsJudson Brewer — reward-based habit loops + Bigger Better Offer (BBO) Read the book: The Hunger Habit, Judson Brewer Dopamine = reward prediction / learning signal (not just pleasure), Read the book: Dopamine Nation, Anna LembkeNeurodivergence possibility (routine + sensory preference, not diagnostic) Read the book: The Neurodivergence Skills Workbook for Autism and ADHD: Cultivate Self-Compassion, Live Authentically, and Be Your Own Advocate, Jennifer Kemp MpsychMindful eating + CBT + nervous system regulation tools, Read the book: Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food, Jan Chozen Bays📚 ResourcesFill Out the Free Habit Awareness Tracker (trigger → behavior → need → outcome → bigger better offer ) “Bigger Better Offer (BBO)” framework — Judson Brewer, The Hunger Habit, Judson Brewer Mindful Nourishment Bundle (slow down, sensory awareness) CBT tools for thought loops around food, Read: How To Use CBT Thought Records To Change The Way You Feel Blood Sugar & Brain Health Boost: 5-Day Challenge for Women 50+ (self paced program) Mindless Munching Mini Course Nervous Tension Protocol (breathwork, grounding, pauses, eating, lifestyle and supplements) More Resources for You:Bone Health Blindspots Guide: A clear, grounded look at what’s often missing in the conversation around bone loss, midlife metabolism, and stress.👉 https://catdillon.com/BoneHealthBlindSpots💌 Inner Wisdom Eating Guided Reset👉 https://catdillon.com/InnerWisdomEatingGuidedReset❓ Quiz: How Much of a Mindful Eater Are You?👉 https://catdillon.com/MindfulEaterQuiz🍳 10 Craving-Busting Breakfasts👉 https://catdillon.com/CraveBustingBreakfasts 📄 10 Best Blood Sugar Hacks for Women 40+👉 https://catdillon.com/10BloodSugarHacksConnect with Me:Instagram: https://instagram.com/catdillonrhn/Facebook: https://www.facebook.com/CatDillonRHN/LinkedIn: https://www.linkedin.com/in/catdillonrhn/YouTube: https://www.youtube.com/@catdillonrhn

What if the way you eat is revealing far more than what's on your plate?In this episode, we explore how your eating habits often mirror deeper patterns around stress, self-care, urgency, presence, boundaries, and how you move through the world.You'll discover:🌿 How your eating style reflects your lifeWhether you're a fast eater, slow eater, multitasker, or grazer, your patterns may offer clues about your nervous system, metabolism, and daily habits.🍽️ What food preferences can revealFrom crunchy and salty to sweet, bitter, or spicy foods, we discuss how cravings and texture preferences may be connected to emotional needs, stress responses, and personality traits.🔥 Why food alone isn't enoughReal wellness isn't built through nutrition alone. We explore the powerful relationship between food, stress, sleep, relationships, purpose, and nervous system regulation.🩸 Simple strategies to improve blood sugar and satisfactionPractical tools including meal sequencing, mindful eating, slowing down, and creating meal anchors that support energy, cravings, and metabolic health.✨ What are you really hungry for?Sometimes the craving isn't for food at all. It may be for comfort, connection, rest, stimulation, safety, creativity, or nourishment.Free ResourceDownload the Food Preference & Personality Guide and discover what your cravings, food choices, and eating patterns may be trying to tell you.  Resources & Research MentionedFood Texture & EmotionsHow Children Learn Food PreferencesWhy We Learn to Like Foods We Once HatedSweetness & Prosocial BehaviorBitterness & Personality TraitsWhy We Crave SaltPhysical Warmth & Emotional ConnectionSweet Taste & Social Behavior (Full Study)Individual Differences in Bitter Taste Preferences & PersonalityThe Midlife Nourishment CollectiveMetabolism • Hormones • Bone StrengthRefined Through Food, Rhythm & RegulationIf this episode resonated with you and you're craving a deeper, more grounded way to support your body through midlife, this is where to begin.The Midlife Nourishment Collective is designed for women navigating:Changing metabolismHormone shiftsBone health concernsNervous system dysregulationEmotional eating patternsFatigue, overwhelm, and food confusionThis is not about tracking, perfection, or rigid rules.It's about learning how to nourish your body in a way that feels sustainable, intelligent, calming, and deeply supportive.Click Here to Join!More Resources for You:Bone Health Blindspots Guide: A clear, grounded look at what’s often missing in the conversation around bone loss, midlife metabolism, and stress.👉 https://catdillon.com/BoneHealthBlindSpots💌 Inner Wisdom Eating Guided Reset👉 https://catdillon.com/InnerWisdomEatingGuidedReset❓ Quiz: How Much of a Mindful Eater Are You?👉 https://catdillon.com/MindfulEaterQuiz🍳 10 Craving-Busting Breakfasts👉 https://catdillon.com/CraveBustingBreakfasts 📄 10 Best Blood Sugar Hacks for Women 40+👉 https://catdillon.com/10BloodSugarHacksConnect with Me:Instagram: https://instagram.com/catdillonrhn/Facebook: https://www.facebook.com/CatDillonRHN/LinkedIn: https://www.linkedin.com/in/catdillonrhn/YouTube: https://www.youtube.com/@catdillonrhn

By Cat Dillon RHN | The Slow Kitchen PodcastFood is never just about nutrients. It is also sensory experience, nervous system regulation, pleasure, memory, creativity, rhythm, and connection. 🌿This episode explores why even “healthy” eating can start feeling emotionally flat — and how reconnecting to flavor, texture, desire, and slowing down can completely change the experience of nourishment again.Main ThemesFood boredom & palate fatigueSensory nourishment & nervous system regulationEmotional satisfaction with foodMy experience living through the early Bay Area food movement Creativity, pleasure & spontaneity in mealsHow slowing down changes digestion & nourishmentMidlife nourishment, metabolism & regulationMentions & ResourcesReal Food Company SF Star Route FarmsAlvarado Street BakeryTassajara Bread Book & Bakery HistoryChez PanisseAlice WatersThe Midlife Nourishment Collective Metabolism • Hormones • Bone StrengthRefined Through Food, Rhythm & RegulationIf this episode resonated with you and you are craving a deeper, more grounded way of supporting your body through midlife, this is where to begin.The Midlife Nourishment Collective is designed for women navigating:changing metabolismhormone shiftsbone health concernsnervous system dysregulationemotional eating patternsfatigue, overwhelm & food confusionThis is not about obsession, tracking, or perfection.It is about learning how to nourish your body in a way that feels sustainable, intelligent, calming, and deeply supportive.Protein Without Obsession — Free GuideIf the protein conversation resonated with you and you want to go deeper without overwhelm, this is a beautiful place to start.No tracking. No rigid rules. Just real understanding.Sleep Wellness Protocol — Free GuideIf you’ve been chasing restorative sleep without success, this carefully curated email series and no-cost sleep protocol walks through foundational strategies for deeper rest and nervous system support. Support The PodcastIf this podcast is helping you think differently about food, nourishment, and your body:Leave a rating & reviewSubscribe to the podcastShare this episode with another woman who needs this conversation. It genuinely helps more women find this work. 🙏More Resources for You:Bone Health Blindspots Guide: A clear, grounded look at what’s often missing in the conversation around bone loss, midlife metabolism, and stress.👉 https://catdillon.com/BoneHealthBlindSpots💌 Inner Wisdom Eating Guided Reset👉 https://catdillon.com/InnerWisdomEatingGuidedReset❓ Quiz: How Much of a Mindful Eater Are You?👉 https://catdillon.com/MindfulEaterQuiz🍳 10 Craving-Busting Breakfasts👉 https://catdillon.com/CraveBustingBreakfasts 📄 10 Best Blood Sugar Hacks for Women 40+👉 https://catdillon.com/10BloodSugarHacksConnect with Me:Instagram: https://instagram.com/catdillonrhn/Facebook: https://www.facebook.com/CatDillonRHN/LinkedIn: https://www.linkedin.com/in/catdillonrhn/YouTube: https://www.youtube.com/@catdillonrhn

What We CoveredThe gap between modern convenience eating and sensory, intentional food experiencesFarmers markets as a way to reconnect with seasonality, freshness, and real foodSprouts vs microgreens and their nutrient density, especially broccoli and amaranth varietiesKey produce highlights: arugula, Tokyo turnips, yellow carrots, yellow cucumbers, heirloom tomatoes, broccolini, yellow cauliflower, broccoli and amaranth microgreens, pastured blue eggsHow food preparation (like tomatoes + olive oil), as well as mechanical chopping and chewing improves nutrient absorptionThe role of cruciferous vegetables in supporting detox and hormone pathwaysKey TakeawaysFood impacts digestion, nervous system, mood, and connection—not just energySlowing down before eating can improve digestion and reduce food anxietyNutrition confusion often comes from missing context, not lack of disciplineEating a variety of colorful, fresh foods supports different protective plant compoundsSimple, seasonal meals can feel grounding, satisfying, and regulatingFarmers markets help restore sensory awareness and food connectionMentionedSea’s Greens Microgreens JR Organics & Encinitas Farmers Market My Watermelon Salad Broccoli sprouts & sulforaphane Get Your EASY At Home Sprout Kit Amaranth microgreens Lemon cucumbers How to on Tokyo turnips Arugula Pasture-raised blue eggs     Greek olive oil  1200+ Polyphenol Extra Virgin Olive Oil More Resources for YouIf this episode sparked something, here is where to go next.The Midlife Nourishment Collective — Metabolism, Hormones & Bone Strength Refined Through Food, Rhythm & RegulationProtein Without Obsession: Free Guide. If the protein conversation resonated with you and you want to go deeper without the overwhelm, this guide is where to start. No tracking, no rules. Just real understanding. Link in show notes. 🙌Sleep Wellness Protocol: Free Guide If you've been chasing a good night's rest without success, you're definitely in the right place. My carefully curated email series and No Cost Sleep Protocol is designed to guide you through the essentials of achieving deep, restorative sleep night after night.  Bone Health Blindspots Guide: A clear, grounded look at what’s often missing in the conversation around bone loss, midlife metabolism, and stress. https://catdillon.com/BoneHealthBlindSpotsLeave a review. If this podcast is helping you think differently about food and your body, a rating and review makes it possible for more women to find it. It takes two minutes and it genuinely matters.Subscribe and share this episode. Send it to the woman in your life who is doing everything right and still feels like something is off. She needs this conversation.More Resources for You:Bone Health Blindspots Guide: A clear, grounded look at what’s often missing in the conversation around bone loss, midlife metabolism, and stress.👉 https://catdillon.com/BoneHealthBlindSpots💌 Inner Wisdom Eating Guided Reset👉 https://catdillon.com/InnerWisdomEatingGuidedReset❓ Quiz: How Much of a Mindful Eater Are You?👉 https://catdillon.com/MindfulEaterQuiz🍳 10 Craving-Busting Breakfasts👉 https://catdillon.com/CraveBustingBreakfasts 📄 10 Best Blood Sugar Hacks for Women 40+👉 https://catdillon.com/10BloodSugarHacksConnect with Me:Instagram: https://instagram.com/catdillonrhn/Facebook: https://www.facebook.com/CatDillonRHN/LinkedIn: https://www.linkedin.com/in/catdillonrhn/YouTube: https://www.youtube.com/@catdillonrhn

What We CoveredThis episode is a deep dive into the nutrition questions I hear most often, and the answers are more nuanced than the headlines make them sound. Specifically, we covered:Carrots and simple carbs. Fruit. Why variety beats ranking every time.Natural sweeteners. Plant fats versus animal fats. Protein before bed. Protein powder for midlife women. Tart cherry juice. Key TakeawaysFood context is everything.Variety in fruit is the goal.Natural sweeteners still behave like sweeteners. Leucine is the signal for muscle building. Tart cherry supports sleep from two directions.Your nervous system is part of the picture.MentionedMontmorency tart cherry capsules (400 to 500 mg extract, taken 30 to 60 minutes before bed)Whey protein isolate (look for third-party tested options with at least 2.5 grams of leucine per serving)Monk fruit drops and pure stevia leaf as lower-sugar sweetener optionsProtein Without Obsession: Free Guide. If the protein conversation resonated with you and you want to go deeper without the overwhelm, this guide is where to start.Sleep Wellness Protocol: Free Guide. If you've been chasing a good night's rest without success, you're definitely in the right place.   More Resources for YouIf this episode sparked something, here is where to go next.Bone Health Blindspots Guide: A clear, grounded look at what’s often missing in the conversation around bone loss, midlife metabolism, and stress. Leave a review. If this podcast is helping you think differently about food and your body, a rating and review makes it possible for more women to find it. It takes two minutes and it genuinely matters.Subscribe and share this episode. Send it to the woman in your life who is doing everything right and still feels like something is off. She needs this conversation.More Resources for You:Bone Health Blindspots Guide: A clear, grounded look at what’s often missing in the conversation around bone loss, midlife metabolism, and stress.👉 https://catdillon.com/BoneHealthBlindSpots💌 Inner Wisdom Eating Guided Reset👉 https://catdillon.com/InnerWisdomEatingGuidedReset❓ Quiz: How Much of a Mindful Eater Are You?👉 https://catdillon.com/MindfulEaterQuiz🍳 10 Craving-Busting Breakfasts👉 https://catdillon.com/CraveBustingBreakfasts 📄 10 Best Blood Sugar Hacks for Women 40+👉 https://catdillon.com/10BloodSugarHacksConnect with Me:Instagram: https://instagram.com/catdillonrhn/Facebook: https://www.facebook.com/CatDillonRHN/LinkedIn: https://www.linkedin.com/in/catdillonrhn/YouTube: https://www.youtube.com/@catdillonrhn

What we cover:Why nutrition can start to feel overwhelming—and how to simplify itWhat polyphenols are and why they matter beyond basic macrosHow plant compounds support metabolism, brain health, and resilienceThe connection between polyphenols and your gut microbiomeWhy variety—not perfection—is the real missing piece in most dietsSimple, realistic ways to bring more color and depth into your mealsKey takeaways:🍉 Food is more than fuel—it’s information.💪 Your body isn’t asking for stricter rules…It’s asking for more variety, more color, and more support.Mentioned:🍇 Polyphenols: plant compounds that support gut health, metabolism, and cellular resilience⚕️ Butyrate: a beneficial compound produced by gut bacteria that supports digestion, mood, and metabolic health📕 Eat to Beat Disease: The New Science of How Your Body Can Heal Itself (Hardcover) – March 19, 2019, William W Li MD (Author) 🎥 This is A Gardening Show with Zach Galifianakis - Watch it here!💛 Work With CatIf you’re tired of overthinking food and want a more grounded, supportive way to eat in midlife—this is where we bring it to life.🌿Bones and Beyond - Midlife Nourishment CollectiveInside you’ll find:• 500 + polyphenol-rich, metabolism-supportive recipes designed for real life• Simple meal ideas that go beyond protein and macros• Support for bones. hormones, gut health, and energy—without overwhelm• A community space to build consistency, confidence, and ease with food your body has to work with.More Resources for You:Bone Health Blindspots Guide: A clear, grounded look at what’s often missing in the conversation around bone loss, midlife metabolism, and stress.👉 https://catdillon.com/BoneHealthBlindSpots💌 Inner Wisdom Eating Guided Reset👉 https://catdillon.com/InnerWisdomEatingGuidedReset❓ Quiz: How Much of a Mindful Eater Are You?👉 https://catdillon.com/MindfulEaterQuiz🍳 10 Craving-Busting Breakfasts👉 https://catdillon.com/CraveBustingBreakfasts 📄 10 Best Blood Sugar Hacks for Women 40+👉 https://catdillon.com/10BloodSugarHacksConnect with Me:Instagram: https://instagram.com/catdillonrhn/Facebook: https://www.facebook.com/CatDillonRHN/LinkedIn: https://www.linkedin.com/in/catdillonrhn/YouTube: https://www.youtube.com/@catdillonrhn

"Bone loss isn’t just about calcium.If it were, more women wouldn’t still be struggling."What we cover:What’s often missing: absorption, stress physiology, lived history & mechanical loadWhy bone reflects what your body has lived through—not just what you takeHow hormones, stress & daily patterns quietly shape bone loss or renewalThe core pillars for rebuilding bone strength and capacityKey takeaway:Bone is living, responsive tissue.Your body is always asking: am I safe enough to build?Mentioned:REMS: radiation-free ultrasound for bone density + quality (save $25)Power Plate: gentle vibration training to support strength, balance & bone loading🌿 Free Bone Health Blindspots GuideA grounded look at what’s often missed in bone loss, stress & midlife metabolism—food, minerals, and daily rhythms that actually support rebuilding.If you’ve been told to “just take calcium” or monitor with scans but still feel unclear, this connects the dots.👉 https://catdillon.com/BoneHealthBlindSpots💛 Work With CatIf your body feels more reactive, tired, or unpredictable lately—there’s a reason.Inside my work, we look beyond food lists to support your nervous system, metabolism, and hormones together.🌿 The Midlife Nourishment Collective (formerly known as the Mood & Metabolism Collective)Inside you’ll find:• Bone-supportive, blood-sugar-steady recipes + simple meal plans• Monthly live cooking classes + practical education• Guidance on protein, minerals, stress & hormones (without overwhelm)• A supportive space for consistency, questions & connection🎧 30-Day Carb Clarity ResetA gentle, step-by-step reset to stabilize blood sugar, reduce cravings & support metabolism and bone health—without restriction.Next: what disrupts bone—and how we begin rebuilding.More Resources for You:Bone Health Blindspots Guide: A clear, grounded look at what’s often missing in the conversation around bone loss, midlife metabolism, and stress.👉 https://catdillon.com/BoneHealthBlindSpots💌 Inner Wisdom Eating Guided Reset👉 https://catdillon.com/InnerWisdomEatingGuidedReset❓ Quiz: How Much of a Mindful Eater Are You?👉 https://catdillon.com/MindfulEaterQuiz🍳 10 Craving-Busting Breakfasts👉 https://catdillon.com/CraveBustingBreakfasts 📄 10 Best Blood Sugar Hacks for Women 40+👉 https://catdillon.com/10BloodSugarHacksConnect with Me:Instagram: https://instagram.com/catdillonrhn/Facebook: https://www.facebook.com/CatDillonRHN/LinkedIn: https://www.linkedin.com/in/catdillonrhn/YouTube: https://www.youtube.com/@catdillonrhn

What we cover in this episode:Why bone health is more than calcium, menopause, or a scanHow stress, hormones, and metabolism shape bone over time - my story….The concept of “scaffolding” and what actually builds (or breaks down) boneThe role of protein, nutrients, and resistance training in rebuildingWhy your nervous system and sense of safety matter more than you thinkKey Takeaway:- Bone is not static—it’s living, responsive tissue.- Your body is always deciding: am I safe enough to build?Mentioned in This Episode:🌿 Free Bone Health Blindspots GuideA grounded look at what’s often missing in conversations around bone loss, stress, and midlife metabolism. Food, supplements and lifestyle….If you’ve been told to take calcium or just monitor with scans 🩻 but still feel unclear, this connects the dots.👉 https://catdillon.com/BoneHealthBlindSpots💛 Work With CatBody feeling different lately—more reactive, more tired, and unpredictable?—Cat helps midlife women support metabolism and hormones while creating a steadier, more peaceful relationship with food.🌿 Mood, Metabolism & Bone Health Collective — Learn more & join hereInside you’ll find:• Bone-supportive, blood-sugar-steady recipes + meal planner (with Instacart lists) to reduce inflammation, stabilize metabolism, and support bone health daily• Monthly live cooking classes + practical education so you understand how food, protein, minerals, stress, and hormones impact bone rebuilding—and how to apply it simply• A supportive community with chat access for guidance, questions, and connection to help you build the consistency your bones, metabolism, and nervous system need🎧 Join the 30-Day Carb Clarity: Protein-First Menopause Plate Mastery — a gentle, step-by-step reset that works with your menopause-shifted body to stabilize blood sugar, quiet cravings, and support metabolism and bone health through simple plate shifts: Next Episode:We’ll explore what disrupts this scaffolding—and how to begin restoring your body’s capacity to rebuild.More Resources for You:Bone Health Blindspots Guide: A clear, grounded look at what’s often missing in the conversation around bone loss, midlife metabolism, and stress.👉 https://catdillon.com/BoneHealthBlindSpots💌 Inner Wisdom Eating Guided Reset👉 https://catdillon.com/InnerWisdomEatingGuidedReset❓ Quiz: How Much of a Mindful Eater Are You?👉 https://catdillon.com/MindfulEaterQuiz🍳 10 Craving-Busting Breakfasts👉 https://catdillon.com/CraveBustingBreakfasts 📄 10 Best Blood Sugar Hacks for Women 40+👉 https://catdillon.com/10BloodSugarHacksConnect with Me:Instagram: https://instagram.com/catdillonrhn/Facebook: https://www.facebook.com/CatDillonRHN/LinkedIn: https://www.linkedin.com/in/catdillonrhn/YouTube: https://www.youtube.com/@catdillonrhn

🧠 Key Topics and Takeaways:Why metabolic health is deeply tied to circadian rhythmHow blood sugar, cortisol, and hormones interactWhat “lifestyle jet lag” actually meansWhy your body feels tired but wired at nightA simple nervous system reset if you can’t sleepPractical ways to restore rhythm 💡 Featured Experts Mentioned:The Circadian Code: Lose Weight, Supercharge Your Energy, and Transform Your Health from Morning to Midnight, Satchin Panda, PhD Good Energy: The Surprising Connection Between Metabolism and Limitless Health, Casey Means Menopause: 50 Things You Need to Know: What to Expect During the Three Stages of Menopause, Felice Gersh The Rainbow Diet: A Guidebook to the Science and Art of Colorful Foods for Health and Well-Being, Deanna Minich 💛 Work With CatIf eating has started to feel complicated or stressful, Cat helps midlife women rebuild a calmer, more trusting relationship with food and their bodies.🎧 Join the 30-Day Carb Clarity: Protein-First Menopause Plate Mastery  🌿 Join the Mood & Metabolism Collective — Learn more & join hereInside you’ll find:Quick, blood-sugar-steady recipesDrag-and-drop meal planner with smart grocery lists (Instacart included)Monthly cooking classesCalm community space to build a grounded relationship with food🎧 Follow & SubscribeIf this episode resonated with you, follow or subscribe to The Slow Kitchen Podcast and leave a review — it helps this work reach more women navigating energy, cravings, and midlife transitions.More Resources for You:Bone Health Blindspots Guide: A clear, grounded look at what’s often missing in the conversation around bone loss, midlife metabolism, and stress.👉 https://catdillon.com/BoneHealthBlindSpots💌 Inner Wisdom Eating Guided Reset👉 https://catdillon.com/InnerWisdomEatingGuidedReset❓ Quiz: How Much of a Mindful Eater Are You?👉 https://catdillon.com/MindfulEaterQuiz🍳 10 Craving-Busting Breakfasts👉 https://catdillon.com/CraveBustingBreakfasts 📄 10 Best Blood Sugar Hacks for Women 40+👉 https://catdillon.com/10BloodSugarHacksConnect with Me:Instagram: https://instagram.com/catdillonrhn/Facebook: https://www.facebook.com/CatDillonRHN/LinkedIn: https://www.linkedin.com/in/catdillonrhn/YouTube: https://www.youtube.com/@catdillonrhn

🌿 5 Key Takeaways• Black seed (Nigella Sativa) supports inflammation, immune, and metabolic health• Contains thymoquinone (key active compound)• May support blood sugar, cardiovascular, and respiratory health• Use food-first vs relying only on supplements• ½–1 tsp daily, used consistentlyWant some nigella recipes?? Click here for ideas!  📚 ResourcesBlack seed and osteoarthritisBlack seed research in dermatologyCardiovascular + inflammation (CRP)Nigella and Post-COVID🛒 Amazon👉 Black Cumin: The Magical Egyptian Herb for Allergies, Asthma, Skin Conditions, and Immune Disorders👉 Black seed (whole)👉 Black seed oil👉 Mortar and Pestle for grinding seeds💛 Work With CatIf eating has started to feel complicated or stressful, Cat helps midlife women rebuild a calmer, more trusting relationship with food and their bodies.🎧 NEW SELF-PACED PROGRAM:  Join the 30-Day Carb Clarity: Protein-First Menopause Plate Mastery  🌿 Join the Mood & Metabolism Collective:   Learn more & join hereInside you’ll find:Quick, blood-sugar-steady recipesDrag-and-drop meal planner with smart grocery lists (Instacart included)Monthly cooking classesCalm community space to build a grounded relationship with foodMore Resources for You:Bone Health Blindspots Guide: A clear, grounded look at what’s often missing in the conversation around bone loss, midlife metabolism, and stress.👉 https://catdillon.com/BoneHealthBlindSpots💌 Inner Wisdom Eating Guided Reset👉 https://catdillon.com/InnerWisdomEatingGuidedReset❓ Quiz: How Much of a Mindful Eater Are You?👉 https://catdillon.com/MindfulEaterQuiz🍳 10 Craving-Busting Breakfasts👉 https://catdillon.com/CraveBustingBreakfasts 📄 10 Best Blood Sugar Hacks for Women 40+👉 https://catdillon.com/10BloodSugarHacksConnect with Me:Instagram: https://instagram.com/catdillonrhn/Facebook: https://www.facebook.com/CatDillonRHN/LinkedIn: https://www.linkedin.com/in/catdillonrhn/YouTube: https://www.youtube.com/@catdillonrhn

🌿 5 Key TakeawaysMatcha produces calm, steady energyL-theanine + EGCG support balance, metabolic, and brain healthWhole leaf = more antioxidantsMind the temperature (~160–175°F) to prevent bitternessTechnique matters: sift, whisk, and drink fresh📚 Resources & InspirationMatcha Culture & OriginsJapanese tea ceremony traditions rooted in Zen Buddhism (12th century)Regions known for high-quality matcha: Uji, Nishio, KagoshimaQuality Matcha Sources (Examples)Ippodo Tea KettlDoMatcha (what I use daily)MatchafulNaoki Key Compounds in MatchaEGCG (epigallocatechin gallate) → antioxidant, anti-inflammatory support https://pmc.ncbi.nlm.nih.gov/articles/PMC2903211/L-theanine → promotes calm focus + supports nervous system balance https://pmc.ncbi.nlm.nih.gov/articles/PMC6836118/Related Concepts to ExploreNervous system regulation through daily rituals Hojicha as a gentler, roasted tea alternative More Resources for You:Bone Health Blindspots Guide: A clear, grounded look at what’s often missing in the conversation around bone loss, midlife metabolism, and stress.👉 https://catdillon.com/BoneHealthBlindSpots💌 Inner Wisdom Eating Guided Reset👉 https://catdillon.com/InnerWisdomEatingGuidedReset❓ Quiz: How Much of a Mindful Eater Are You?👉 https://catdillon.com/MindfulEaterQuiz🍳 10 Craving-Busting Breakfasts👉 https://catdillon.com/CraveBustingBreakfasts 📄 10 Best Blood Sugar Hacks for Women 40+👉 https://catdillon.com/10BloodSugarHacksConnect with Me:Instagram: https://instagram.com/catdillonrhn/Facebook: https://www.facebook.com/CatDillonRHN/LinkedIn: https://www.linkedin.com/in/catdillonrhn/YouTube: https://www.youtube.com/@catdillonrhn

🌟 5 Key Takeaways* Register for the Carb Clarity Masterclass this Thursday at 11 AM PST (LIVE CLASS. No replay)That summer in Japan, I didn’t just learn about food—I learned how to truly experience it.My first meal in Kyoto showed me that even the simplest food, when prepared with care, can feel extraordinary.Every meal had a quiet balance to it, and without even trying, my body began to relax into that rhythm.Whether it was a bowl of ramen on a rainy day or cooking with my students, food was never rushed—it was given attention.What stayed with me most was that food in Japan wasn’t just about eating—it was about respect, presence, and connection to everything around you.📚 Resources & InspirationJapanese Food Culture & MindfulnessJapanGuide.com— for cultural context on meals, etiquette, and traditionMaizuru — Where I taught English. Maizuru is a port city in northern Kyoto along the coast of the Sea of Japan.“Washoku: Recipes from the Japanese Home Kitchen” — a great book on balanced traditional mealsMatcha Whisk Set, Ceramic Matcha Kit SetDoMatcha - Organic Ceremonial Green Tea Matcha PowderMindful Eating InfluencesWabi Sabi Love: The Ancient Art of Finding Perfect Love in Imperfect RelationshipsNote:  I might receive a small commission if you use these links—rest assured, I’ve carefully vetted each one💛 Work With CatIf eating has started to feel complicated or stressful, Cat helps midlife women rebuild a calmer, more trusting relationship with food and their bodies.✨ 1:1 Coaching Waitlist opens in April — Sign up hereOr🌿 Join the Mood & Metabolism Collective — Learn more & join hereInside you’ll find:Quick, blood-sugar-steady recipesDrag-and-drop meal plansMore Resources for You:Bone Health Blindspots Guide: A clear, grounded look at what’s often missing in the conversation around bone loss, midlife metabolism, and stress.👉 https://catdillon.com/BoneHealthBlindSpots💌 Inner Wisdom Eating Guided Reset👉 https://catdillon.com/InnerWisdomEatingGuidedReset❓ Quiz: How Much of a Mindful Eater Are You?👉 https://catdillon.com/MindfulEaterQuiz🍳 10 Craving-Busting Breakfasts👉 https://catdillon.com/CraveBustingBreakfasts 📄 10 Best Blood Sugar Hacks for Women 40+👉 https://catdillon.com/10BloodSugarHacksConnect with Me:Instagram: https://instagram.com/catdillonrhn/Facebook: https://www.facebook.com/CatDillonRHN/LinkedIn: https://www.linkedin.com/in/catdillonrhn/YouTube: https://www.youtube.com/@catdillonrhn

5 Key Takeaways1. Presence matters as much as the plate"The state you bring to the meal matters just as much as what’s on the plate."2. Rhythm stabilizes your body and energy"Metabolism loves rhythm more than perfection."3. Pleasure is part of nourishment"When pleasure disappears from eating, cravings usually take its place."4. Fear sabotages health"You cannot build a healthy relationship with food while being afraid of it."5. Eating reflects your relationship with yourself"Food is often used as a pause button… when what we really need is permission to pause."🍽️ Simple Practices MentionedPause for three slow breaths before eatingSit down and eat without distractions when possibleAim for regular meals including protein, healthy fats, and fiberAllow a few hours between meals so digestion can completeFocus on satisfaction, not restrictionNotice how foods make you feel, not just their nutrition profile📚 Resources & InspirationThich Nhat HanhMindful eating reminder: “When you eat, eat.”Wendell Berry"People who know how to eat well are among the happiest people in the world."These teachers deeply influence the philosophy of mindful and conscious eating.💛 Work With CatIf eating has started to feel complicated or stressful, Cat helps midlife women rebuild a calmer, more trusting relationship with food and their bodies.✨ 1:1 Coaching Waitlist opens in April — Sign up hereOr🌿 Join the Mood & Metabolism Collective — Learn more & join hereInside you’ll find:Quick, blood-sugar-steady recipesDrag-and-drop meal planner with smart grocery lists (Instacart included)Monthly cooking classesCalm community space to build a grounded relationship with foodMore Resources for You:Bone Health Blindspots Guide: A clear, grounded look at what’s often missing in the conversation around bone loss, midlife metabolism, and stress.👉 https://catdillon.com/BoneHealthBlindSpots💌 Inner Wisdom Eating Guided Reset👉 https://catdillon.com/InnerWisdomEatingGuidedReset❓ Quiz: How Much of a Mindful Eater Are You?👉 https://catdillon.com/MindfulEaterQuiz🍳 10 Craving-Busting Breakfasts👉 https://catdillon.com/CraveBustingBreakfasts 📄 10 Best Blood Sugar Hacks for Women 40+👉 https://catdillon.com/10BloodSugarHacksConnect with Me:Instagram: https://instagram.com/catdillonrhn/Facebook: https://www.facebook.com/CatDillonRHN/LinkedIn: https://www.linkedin.com/in/catdillonrhn/YouTube: https://www.youtube.com/@catdillonrhn

In This Episode You’ll Learn:How your brain uses taste signals to instantly decide whether a food is safe, dangerous, or worth eating.The difference between immediate taste pleasure and metabolic reward that happens after digestion.Why certain foods become hardwired habits or cravings over time.How foods like chocolate, protein, and fats can activate the brain’s reward system in different ways.A simple practice you can try tonight to become more aware of taste, cravings, and satisfaction while eating.Mentioned in This Episode:Pascha Organic Dark Chocolate Bars, 85% Cacao, Gluten Free & Non GMO Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food, Jan Chozen BaysCharles Zuker’s work on taste circuits in the brain:  Explains the experiments showing that activating sweet or bitter neurons can make mice behave as if they are tasting those flavors.Study showing taste perception is wired into the brain: Shows how activating sweet or bitter brain regions can trigger taste behaviors even with plain water.Taste receptors of the gut: emerging roles in health and diseaseEpisode 15 Why We Eat Until Our Pants Are Too Tight; The Habit Loop (Cue → Routine → Reward)Taste: Surprising Stories and Science about Why Food Tastes Good: Learn how our five senses work together to form flavor perception and how the experience of food changes for people who have lost their sense of smell or taste.Need support?Join the Mood and Metabolism Collective: If you’re looking for more support putting these ideas into practice, you can join The Mood and Metabolism Collective! You’ll find quick, blood-sugar-steady recipes, an easy drag-and-drop meal planner with smart grocery lists (even Instacart integration), monthly cooking classes, and a calm community space to build a more grounded relationship with food. 🌱 RevitalizeHER: Wellness and Health Strategy Call for Women Over 40: A 30-minute session for women navigating midlife changes like low energy, stress, digestive issues, or stubborn weight. More Resources for You:Bone Health Blindspots Guide: A clear, grounded look at what’s often missing in the conversation around bone loss, midlife metabolism, and stress.👉 https://catdillon.com/BoneHealthBlindSpots💌 Inner Wisdom Eating Guided Reset👉 https://catdillon.com/InnerWisdomEatingGuidedReset❓ Quiz: How Much of a Mindful Eater Are You?👉 https://catdillon.com/MindfulEaterQuiz🍳 10 Craving-Busting Breakfasts👉 https://catdillon.com/CraveBustingBreakfasts 📄 10 Best Blood Sugar Hacks for Women 40+👉 https://catdillon.com/10BloodSugarHacksConnect with Me:Instagram: https://instagram.com/catdillonrhn/Facebook: https://www.facebook.com/CatDillonRHN/LinkedIn: https://www.linkedin.com/in/catdillonrhn/YouTube: https://www.youtube.com/@catdillonrhn

In This Episode You’ll Learn:Eating past fullness is not about willpower, but biological and neurological mechanisms.Dopamine & anticipation: The brain releases dopamine before the next bite, driving continued eating.Fullness as nervous system regulation: A full stomach can activate calming parasympathetic responses.Blood sugar fluctuations: Glucose spikes and drops can create lingering hunger or cravings.Energy debt: Skipping meals or under-eating earlier can trigger rebound overeating.Emotional regulation: Food can temporarily soothe emotional states like stress or boredom.Delayed satiety signals: Fullness hormones take ~15–20 minutes to register, making it easy to overshoot.Big takeaway: Overeating often reflects biology interacting with environment, not personal failure.Practice: Replace judgment with curiosity—ask what the body was trying to solve (reward, regulation, energy, emotion, or speed).Mentioned in This Episode:The Hunger Habit: Why We Eat When We're Not Hungry and How to Stop, Judson Brewer - https://amzn.to/4bl2BiOMindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food, Jan Chozen Bays, https://amzn.to/4sip3ifEmotional influences on food choice: sensory, physiological and psychological pathways, Edward Leigh Gibson, https://pubmed.ncbi.nlm.nih.gov/16545403/Need support?Join the Mood and Metabolism Collective: If you’re looking for more support putting these ideas into practice, you can join The Mood and Metabolism Collective! Inside you’ll find quick, blood-sugar-steady recipes, an easy drag-and-drop meal planner with smart grocery lists (even Instacart integration), monthly cooking classes, and a calm community space to build a more grounded relationship with food. 🌱 RevitalizeHER: Wellness and Health Strategy Call for Women Over 40: A 30-minute session for women navigating midlife changes like low energy, stress, digestive issues, or stubborn weight. Together we’ll uncover what’s been holding you back and map out a few simple, personalized steps to help you feel lighter, calmer, and more energized.More Resources for You:Bone Health Blindspots Guide: A clear, grounded look at what’s often missing in the conversation around bone loss, midlife metabolism, and stress.👉 https://catdillon.com/BoneHealthBlindSpots💌 Inner Wisdom Eating Guided Reset👉 https://catdillon.com/InnerWisdomEatingGuidedReset❓ Quiz: How Much of a Mindful Eater Are You?👉 https://catdillon.com/MindfulEaterQuiz🍳 10 Craving-Busting Breakfasts👉 https://catdillon.com/CraveBustingBreakfasts 📄 10 Best Blood Sugar Hacks for Women 40+👉 https://catdillon.com/10BloodSugarHacksConnect with Me:Instagram: https://instagram.com/catdillonrhn/Facebook: https://www.facebook.com/CatDillonRHN/LinkedIn: https://www.linkedin.com/in/catdillonrhn/YouTube: https://www.youtube.com/@catdillonrhn

Episode 14 - Eating Alone: Lonely or Liberating?In This Episode, We Discuss:How the story you tell yourself shapes the experience of eating aloneThe difference between solitude and isolationWhy shared meals regulate the nervous systemHow solo meals can strengthen presence and self-trustThe role of distraction (TV, scrolling, multitasking) when eating aloneWhy resilience requires both independence and interdependenceKey TakeawaysEating alone is not inherently lonely — meaning determines the experienceShared meals support co-regulation and connectionSolitude can improve awareness of hunger, fullness, and satisfactionChronic isolation — not solo meals — is what depletes usNervous system health includes the ability to enjoy your own company and reach for othersReflection QuestionsWhen I eat alone, what story am I telling myself?Do I automatically pair solo meals with distraction?What would it feel like to treat one meal this week as intentional care?Where in my life am I craving more connection?Mentioned in This EpisodeThe upcoming "Monthly Solo Eaters Gathering" — a small, nervous-system-friendly online space to share a meal together from our own homes. Get on the waitlist!Join the Mood and Metabolism Collective - https://catdillon.com/MoodMetabolismMealCollectiveAdditional Resources💌 Slow Kitchen Cheat Sheet👉 https://catdillon.com/TheSlowKitchenCheatSheet5 Day Nourish Reset: Simple Daily Care For Times of Hardship👉 https://catdillon.com/5DayNourishResetMore Resources for You:Bone Health Blindspots Guide: A clear, grounded look at what’s often missing in the conversation around bone loss, midlife metabolism, and stress.👉 https://catdillon.com/BoneHealthBlindSpots💌 Inner Wisdom Eating Guided Reset👉 https://catdillon.com/InnerWisdomEatingGuidedReset❓ Quiz: How Much of a Mindful Eater Are You?👉 https://catdillon.com/MindfulEaterQuiz🍳 10 Craving-Busting Breakfasts👉 https://catdillon.com/CraveBustingBreakfasts 📄 10 Best Blood Sugar Hacks for Women 40+👉 https://catdillon.com/10BloodSugarHacksConnect with Me:Instagram: https://instagram.com/catdillonrhn/Facebook: https://www.facebook.com/CatDillonRHN/LinkedIn: https://www.linkedin.com/in/catdillonrhn/YouTube: https://www.youtube.com/@catdillonrhn

Episode 13 —What Ancient Food Wisdom Can Teach Us About Healing TodayIn this episode of The Slow Kitchen Podcast, Cat explores how ancient food traditions and modern science meet in one powerful idea: your body already holds deep wisdom about what it needs to heal and thrive.In this conversation, you’ll hear about:How ancient healing traditions used nature as a guide to understand food and healthThe Doctrine of Signatures and how cultures observed healing clues in plants and foodsWhy modern nutrition rules often disconnect us from our own body signalsLessons from Cat’s work in wellness retreats helping people reconnect with hunger, fullness, and intuitionHow stress and emotions show up physically in the bodyWhy slowing down and listening to your body may be more powerful than following another diet planSimple ways to begin rebuilding trust with your body and foodThis episode is an invitation to pause, observe, and reconnect — moving away from rigid rules and toward ease, nourishment, and self-trust.A gentle reminder: your body is not working against you — it’s trying to guide you.Mentioned in This Episode:The Doctrine of Signatures, Scott BuchananMy Inner Wisdom Eating SummitThe Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma, Bessel van der Kolk M.D.More Resources for You:Bone Health Blindspots Guide: A clear, grounded look at what’s often missing in the conversation around bone loss, midlife metabolism, and stress.👉 https://catdillon.com/BoneHealthBlindSpots💌 Inner Wisdom Eating Guided Reset👉 https://catdillon.com/InnerWisdomEatingGuidedReset❓ Quiz: How Much of a Mindful Eater Are You?👉 https://catdillon.com/MindfulEaterQuiz🍳 10 Craving-Busting Breakfasts👉 https://catdillon.com/CraveBustingBreakfasts 📄 10 Best Blood Sugar Hacks for Women 40+👉 https://catdillon.com/10BloodSugarHacksConnect with Me:Instagram: https://instagram.com/catdillonrhn/Facebook: https://www.facebook.com/CatDillonRHN/LinkedIn: https://www.linkedin.com/in/catdillonrhn/YouTube: https://www.youtube.com/@catdillonrhn

🎙️ Episode 12: 5 Simple Ways to Build Flavor + Upgrade Your CookingIn this episode, you’ll learn:Five simple, practical ways to build flavor in your cooking without complicated recipes or fancy gadgets.How small changes—like not rushing, seasoning in layers, or toasting spices—can make meals taste like they’ve been cooking for hours.Easy techniques to boost satisfaction and enjoyment at every meal, from using broth instead of water to finishing with acid or bold flavors.Listener-friendly action steps: pick just one tip to try this week, so you can experiment without overwhelm.A few fun behind-the-scenes stories from my kitchen (yes, Slow Kitchen moments included!) to inspire confidence and joy in cooking.Mentioned in This Episode:Marble Mortar and Pestle Set: Mortar and PestlePreblended umami seasoning with no MSG: Organic Umami SeasoningLab tested, 700+ Polyphenol Organic EVO: High Polyphenol Extra Virgin Olive Oil from GreeceRed Boat Brand Fish SauceEden Select Umeboshi Vinegar✨ Looking for Ongoing Support?If this episode resonated with you, you don’t have to navigate your cooking, eating, hormones, and energy alone.  Join the Mood & Metabolism Collective for guided support, recipes, and community: 👉 https://catdillon.com/MoodMetabolismMealCollectiveWaitlist for 2026 Cohort 30 Day Craving Breakthrough.  Rewire Your Brain, Find Peace with Food, and Unlock Your Optimum Vitality👉 https://catdillon.com/waitlistMore Resources for You:Bone Health Blindspots Guide: A clear, grounded look at what’s often missing in the conversation around bone loss, midlife metabolism, and stress.👉 https://catdillon.com/BoneHealthBlindSpots💌 Inner Wisdom Eating Guided Reset👉 https://catdillon.com/InnerWisdomEatingGuidedReset❓ Quiz: How Much of a Mindful Eater Are You?👉 https://catdillon.com/MindfulEaterQuiz🍳 10 Craving-Busting Breakfasts👉 https://catdillon.com/CraveBustingBreakfasts 📄 10 Best Blood Sugar Hacks for Women 40+👉 https://catdillon.com/10BloodSugarHacksConnect with Me:Instagram: https://instagram.com/catdillonrhn/Facebook: https://www.facebook.com/CatDillonRHN/LinkedIn: https://www.linkedin.com/in/catdillonrhn/YouTube: https://www.youtube.com/@catdillonrhn

🎙️ Episode 11: Extended Format Cravings Are Clues: What Your Body Is Asking ForIn this episode, you’ll learn:How slowing down and paying attention at meals can transform mindless, autopilot eating into awareness and satisfaction.Why cravings aren’t a fasign of weakness—they’re messages from your body and brain about what you actually need.How dopamine, blood sugar, and nutrient gaps (protein, magnesium, zinc, and B vitamins) influence cravings and appetite.Practical strategies to read your cravings like clues and respond thoughtfully, so you feel calmer, more satisfied, and supported.Ways to support your nervous system, fuel your body properly, and bring pleasure back into eating without guilt or restriction.Protocol:Get $100 off (*half price!) on my Nervous Tension Protocol (use CALM100 at checkout) ENDS Friday - https://catdillon.com/NervousTensionProtocolMentioned in This Episode:Nutrient-driven appetite (protein & fat leverage)Episode 10: Eating, Satisfaction & What We're Really Hungry For30 Day Craving Breakthrough WaitlistThe Hunger Habit: Why We Eat When We're Not Hungry and How to Stop , Jud Brewer Incorrect reference Dr. Judson Brewer (“Dr. Jud”) - he is not a psychologist but a renowned psychiatrist, neuroscientist, and expert in mindfulness training for habit change and addiction.More Resources for You:30g + Protein BreakfastsNutrisense Continuous Glucose MonitorEnzymes, Perfect Aminos, Magnesium, Zinc, B ComplexMore Resources for You:Bone Health Blindspots Guide: A clear, grounded look at what’s often missing in the conversation around bone loss, midlife metabolism, and stress.👉 https://catdillon.com/BoneHealthBlindSpots💌 Inner Wisdom Eating Guided Reset👉 https://catdillon.com/InnerWisdomEatingGuidedReset❓ Quiz: How Much of a Mindful Eater Are You?👉 https://catdillon.com/MindfulEaterQuiz🍳 10 Craving-Busting Breakfasts👉 https://catdillon.com/CraveBustingBreakfasts 📄 10 Best Blood Sugar Hacks for Women 40+👉 https://catdillon.com/10BloodSugarHacksConnect with Me:Instagram: https://instagram.com/catdillonrhn/Facebook: https://www.facebook.com/CatDillonRHN/LinkedIn: https://www.linkedin.com/in/catdillonrhn/YouTube: https://www.youtube.com/@catdillonrhn

In this episode, you’ll learn:Why eating “healthy” can still leave you feeling unsatisfied, bloated, or preoccupied with foodThe difference between fullness, control, and true satisfactionHow nutrient-driven appetite (protein, fat, flavor, and pleasure) shapes how much we eatWhy satisfaction is a biological signal—not a willpower or discipline issueHow stress, rushing, and eating on the go can block your body’s ability to register nourishmentGentle, practical ways to bring more satisfaction and calm into everyday mealsUpcoming Events:Workshops and upcoming offerings will be shared soon — stay tuned or follow along on social media for updates.Mentioned in This Episode:Nutrient-driven appetite (protein & fat leverage)Managing your health isn’t a one-size-fits-all approachMore Resources for You:Calm Kitchen Companion: A supportive collection of audio meditations and simple practices to help you reconnect with your body, regulate your nervous system, and bring more ease and intention into meals — whether you’re eating alone, with others, traveling, or navigating everyday chaos.More Resources for You:Bone Health Blindspots Guide: A clear, grounded look at what’s often missing in the conversation around bone loss, midlife metabolism, and stress.👉 https://catdillon.com/BoneHealthBlindSpots💌 Inner Wisdom Eating Guided Reset👉 https://catdillon.com/InnerWisdomEatingGuidedReset❓ Quiz: How Much of a Mindful Eater Are You?👉 https://catdillon.com/MindfulEaterQuiz🍳 10 Craving-Busting Breakfasts👉 https://catdillon.com/CraveBustingBreakfasts 📄 10 Best Blood Sugar Hacks for Women 40+👉 https://catdillon.com/10BloodSugarHacksConnect with Me:Instagram: https://instagram.com/catdillonrhn/Facebook: https://www.facebook.com/CatDillonRHN/LinkedIn: https://www.linkedin.com/in/catdillonrhn/YouTube: https://www.youtube.com/@catdillonrhn

🎙️ Episode 9:  Who Will Preserve Our Food Rituals?In this episode, you’ll learn:How food memories and nostalgia impact mood, stress, and overall well-being.The difference between routines and rituals, and why rituals give meaning to everyday meals.Why preserving or creating food traditions matters for identity, connection, and emotional grounding.Practical ways to design your own food rituals — from simple weekly practices to meaningful meals with loved ones.How to turn ordinary cooking and eating into moments of presence, creativity, and joy.Upcoming January Skills Workshop:👩‍🍳 "Cook Like a Zen Master”: 5 Kitchen Skills That Calm Your Nervous System, Sharpen Your Metabolism, and Make Food Feel EffortlessSign Up: https://catdillon.com/ZenChefMentioned in This Episode:🎙️ Episode 4: Why Entertaining Triggers Stress (and What Helps)The Last Sweet Bite: Stories and Recipes of Culinary Heritage Lost and Found, Michael ShaikhThe Creative Act, Rick RubinThe Four Tendencies, Gretchen RubinOuter Order, Inner Calm, Gretchen RubinMating in Captivity, Esther PerelMore Resources for You:Bone Health Blindspots Guide: A clear, grounded look at what’s often missing in the conversation around bone loss, midlife metabolism, and stress.👉 https://catdillon.com/BoneHealthBlindSpots💌 Inner Wisdom Eating Guided Reset👉 https://catdillon.com/InnerWisdomEatingGuidedReset❓ Quiz: How Much of a Mindful Eater Are You?👉 https://catdillon.com/MindfulEaterQuiz🍳 10 Craving-Busting Breakfasts👉 https://catdillon.com/CraveBustingBreakfasts 📄 10 Best Blood Sugar Hacks for Women 40+👉 https://catdillon.com/10BloodSugarHacksConnect with Me:Instagram: https://instagram.com/catdillonrhn/Facebook: https://www.facebook.com/CatDillonRHN/LinkedIn: https://www.linkedin.com/in/catdillonrhn/YouTube: https://www.youtube.com/@catdillonrhn

What This Episode ExploresTurn your kitchen into a playground for creativity, satisfaction, and brain-boosting meals — without extra stress or rigid rules.In this episode, you’ll learn how to:Break free from meal boredom while supporting steady energy and confidence in the kitchenMake food more interesting and satisfying using what you already have at homePlay with flavors, textures, color, and leftovers to reignite joy in cookingSupport brain health and healthy aging through small, mindful kitchen shifts✨ Plus, I share a simple cheat sheet you can come back to anytime — before you shop or cook.Mentioned in This EpisodeUpcoming January Skills Workshop 👩‍🍳 "Cook Like a Zen Master”: 5 Kitchen Skills That Calm Your Nervous System, Sharpen Your Metabolism, and Make Food Feel EffortlessSign Up: https://catdillon.com/ZenChef🎁 My Gift to You: The Slow Kitchen Cheat Sheet12 Simple Ways to Use What You Have, Differently 👉 https://catdillon.com/TheSlowKitchenCheatSheet🐟 Seatopia – responsibly sourced, regenerative seafood I use regularly 👉 https://seatopia.fish/CATDILLONRHNAdditional ResourcesMeal Toppers I MentionedCacao nibs: https://amzn.to/4sqozHJMatcha: https://amzn.to/49kLAmCTurmeric: https://amzn.to/4plX5AgAçaí: https://amzn.to/4jr2WD5Ube: https://amzn.to/4jr2WD5🍠 Grow Japanese sweet potatoes from seed:👉 Organic Sweet Potatoes References & ReadingNeuroplasticity: https://en.wikipedia.org/wiki/NeuroplasticityBDNF: https://en.wikipedia.org/wiki/Brain-derived_neurotrophic_factorMore Resources for You:Bone Health Blindspots Guide: A clear, grounded look at what’s often missing in the conversation around bone loss, midlife metabolism, and stress.👉 https://catdillon.com/BoneHealthBlindSpots💌 Inner Wisdom Eating Guided Reset👉 https://catdillon.com/InnerWisdomEatingGuidedReset❓ Quiz: How Much of a Mindful Eater Are You?👉 https://catdillon.com/MindfulEaterQuiz🍳 10 Craving-Busting Breakfasts👉 https://catdillon.com/CraveBustingBreakfasts 📄 10 Best Blood Sugar Hacks for Women 40+👉 https://catdillon.com/10BloodSugarHacksConnect with Me:Instagram: https://instagram.com/catdillonrhn/Facebook: https://www.facebook.com/CatDillonRHN/LinkedIn: https://www.linkedin.com/in/catdillonrhn/YouTube: https://www.youtube.com/@catdillonrhn

Episode 7 - Carbs on Your Clock: Timing Tips for Midlife Energy             ...so you can stop the crashes, stabilize your energy, and feel good in your body.What This Episode ExploresAfter 40, it’s not just what you eat—it’s when you eat it. In this episode of The Slow Kitchen Podcast, Cat Dillon explores how carb timing impacts midlife energy, mood, blood sugar, and hormone balance. Through real-life examples and gentle guidance, you’ll learn why carbs aren’t the problem, how pairing them with protein and fat creates steadier energy, and how small shifts in timing (including coffee!) can reduce crashes and cravings. This episode offers practical, non-restrictive strategies to help you work with your body’s natural rhythms so meals feel supportive, sustainable, and grounding.✨ Looking for Ongoing Support?If this episode resonated, you don’t have to navigate food, hormones, and energy alone.Join the Mood & Metabolism Collective for guided support, recipes, and community: 👉 https://catdillon.com/MoodMetabolismMealCollectiveWaitlist for 2026 Cohort 30 Day Craving BreakthroughRewire Your Brain, Find Peace with Food, and Unlock Your Optimum Vitality👉 https://catdillon.com/waitlistWaitlist for 1:1 SupportBecause you don’t have to figure this out alone 👉 https://catdillon.com/strategycallMore Resources for You:Bone Health Blindspots Guide: A clear, grounded look at what’s often missing in the conversation around bone loss, midlife metabolism, and stress.👉 https://catdillon.com/BoneHealthBlindSpots💌 Inner Wisdom Eating Guided Reset👉 https://catdillon.com/InnerWisdomEatingGuidedReset❓ Quiz: How Much of a Mindful Eater Are You?👉 https://catdillon.com/MindfulEaterQuiz🍳 10 Craving-Busting Breakfasts👉 https://catdillon.com/CraveBustingBreakfasts 📄 10 Best Blood Sugar Hacks for Women 40+👉 https://catdillon.com/10BloodSugarHacksConnect with Me:Instagram: https://instagram.com/catdillonrhn/Facebook: https://www.facebook.com/CatDillonRHN/LinkedIn: https://www.linkedin.com/in/catdillonrhn/YouTube: https://www.youtube.com/@catdillonrhn

What This Episode ExploresDinner often becomes draining not because of the cooking itself, but because of the mental and emotional load that comes with feeding everyone else. In this episode, we explore how to simplify meals in a way that still supports your body, energy, digestion, and relationships—without making multiple dinners or abandoning yourself at the table.We talk about building one simple, flexible meal, allowing customization at the table, and letting go of the role of “default feeder” so stress and resentment don’t build quietly. You’ll also hear why meal timing and predictability matter for metabolism, sleep, and blood sugar—and why it’s okay to step back without stepping away.There’s also a gentle reframe around convenience foods. Frozen doesn’t mean lesser. Many frozen vegetables and proteins are picked at peak freshness and can make nourishing meals easier and more sustainable. I share a few freezer staples I rely on regularly, including high-quality frozen seafood.This episode is a reminder that dinner doesn’t have to be a performance. When meals are simpler and responsibility is shared, food becomes supportive again—not depleting.Mentioned in This EpisodeSeatopia – responsibly sourced, regenerative seafood I use regularly 👉 Seatopia -  https://seatopia.fish/CATDILLONRHNRelated Slow Kitchen EpisodesEpisode 1: Mindful Eating & Slow Kitchen Foundations https://www.buzzsprout.com/2564608/episodes/18334218Episode 2: Creating Calm Around Food https://www.buzzsprout.com/2564608/episodes/18338936Episode 3: Eating With Awareness in Real Life https://www.buzzsprout.com/2564608/episodes/18339036Episode 4: Why Entertaining Triggers Stress (and What Helps) https://www.buzzsprout.com/2564608/episodes/18380915Episode 5: From Chocho to Sober: Food Trends to Watch in 2026 https://www.buzzsprout.com/2564608/episodes/18381191✨ Looking for Ongoing Support? If this episode resonated, you don’t have to navigate food, hormones, and energy alone.Join the Mood & Metabolism Collective for guided support, recipes, and community: 👉 https://catdillon.com/MoodMetabolismMealCollectiveWaitlist for 2026 Cohort 30 Day Craving Breakthrough:  👉 https://catdillon.com/waitlistApplication link for 1:1 Personalized Support: 👉 https://catdillon.com/strategycallMore Resources for You:Bone Health Blindspots Guide: A clear, grounded look at what’s often missing in the conversation around bone loss, midlife metabolism, and stress.👉 https://catdillon.com/BoneHealthBlindSpots💌 Inner Wisdom Eating Guided Reset👉 https://catdillon.com/InnerWisdomEatingGuidedReset❓ Quiz: How Much of a Mindful Eater Are You?👉 https://catdillon.com/MindfulEaterQuiz🍳 10 Craving-Busting Breakfasts👉 https://catdillon.com/CraveBustingBreakfasts 📄 10 Best Blood Sugar Hacks for Women 40+👉 https://catdillon.com/10BloodSugarHacksConnect with Me:Instagram: https://instagram.com/catdillonrhn/Facebook: https://www.facebook.com/CatDillonRHN/LinkedIn: https://www.linkedin.com/in/catdillonrhn/YouTube: https://www.youtube.com/@catdillonrhn

🎙️ From Chocho to Sober: Food Trends to Watch in 2026Texture, balance, and mindful eating are taking center stage in 2026! 🥗✨ In this episode, we explore:Why texture matters for satisfaction, blood sugar, and even your nervous system 🍫➡️🥥How social media and mindful eating are shaping the foods we crave 📱💡The shift from indulgence to intention — layered, contrast-rich foods that delight the senses and support your metabolism 🍽️💖Links & Resources:Beans & LupiniSteve Sando’s Bean Company: Rancho Gordo Lupini bean pasta brands: Explore Amazon or specialty grocers: https://catdillon.com/lupinrotiniArticle on lupini beans: Peruvian Chocho NutritionProbiotics vs prebiotics: https://catdillon.com/provsprebiotics Sober Shift / Alcohol-Free BeveragesAlcohol-free spirits & tonics: Seedlip GardenHerbal tonics & adaptogen drinks: Recess Mocktails Andrew Huberman on health & alcohol: hubermanlab.comTea RenaissanceMatcha & hojicha: Do Matcha Hojicha TeaYerba mate: MateinaHerbal adaptogen blends: Four Sigmatic Focus Blend Matcha & caffeine info: catdillon.com/my-hormones-and-daily-coffee-ritualSpices / Fusion Cuisine InspirationBerbere spice: thespicehouse.comGochujang: Thank-You GochujangBest spices for blood sugar: catdillon.com/best-spice-for-your-heart-brain-blood-sugarAdditional Learning / Fun ReadsTOP 2025 Wellness Ingredients: catdillon.com/from-quinoa-confusion-to-2025s-buzz-worthy-wellness-ingredientsFermented foods benefits: ncbi.nlm.nih.govFunctional mushrooms for brain & stress: healthline.comSober-curious movement overview: sobercurious.comMindful Eating & Slow Kitchen Concepts:Episode 1: https://www.buzzsprout.com/2564608/episodes/18334218 Episode 2: https://www.buzzsprout.com/2564608/episodes/18338936 Episode 3: https://www.buzzsprout.com/2564608/episodes/18339036 Episode 4: https://www.buzzsprout.com/2564608/episodes/18380915✨ Want personalized guidance on navigating these trends, creating nourishing meals, and stress-free eating habits?📅 Book a call with me here: https://catdillon.com/RevitalizeHER 💬More Resources for You:Bone Health Blindspots Guide: A clear, grounded look at what’s often missing in the conversation around bone loss, midlife metabolism, and stress.👉 https://catdillon.com/BoneHealthBlindSpots💌 Inner Wisdom Eating Guided Reset👉 https://catdillon.com/InnerWisdomEatingGuidedReset❓ Quiz: How Much of a Mindful Eater Are You?👉 https://catdillon.com/MindfulEaterQuiz🍳 10 Craving-Busting Breakfasts👉 https://catdillon.com/CraveBustingBreakfasts 📄 10 Best Blood Sugar Hacks for Women 40+👉 https://catdillon.com/10BloodSugarHacksConnect with Me:Instagram: https://instagram.com/catdillonrhn/Facebook: https://www.facebook.com/CatDillonRHN/LinkedIn: https://www.linkedin.com/in/catdillonrhn/YouTube: https://www.youtube.com/@catdillonrhn

🎙️ Episode 4: Why Entertaining Triggers Stress (and What Helps)Hosting doesn’t have to be stressful! 🍽️✨ In this episode, we explore:Simple, store-bought, organic and clean sauces & dressings to save time and stress 🥗 Primal KitchenFresh Anytime Sauces I Love: https://catdillon.com/freshanytimesaucesCharcuterie board inspiration for effortless entertaining 🧀 Food NetworkDIY taco and salad roll bars to let guests customize and connect 🌮 Bon AppetitHow oxytocin and social connection support bonding and reduce stress 💞 Harvard HealthThe impact of stress-free meals on metabolism and mood, helping you and your guests feel calm, satisfied, and energized 💡 WHO on social connectionSimple Meals to Support Your Wellbeing:Embracing Beauty & Managing Anxiety During Post-MenopauseMindful Eating & Slow Kitchen Concepts:Episode 1: https://www.buzzsprout.com/2564608/episodes/18334218Episode 2: https://www.buzzsprout.com/2564608/episodes/18338936 Episode 3: https://www.buzzsprout.com/2564608/episodes/18339036✨ Want to take your meals, mood, and metabolism to the next level?Join the Mood & Metabolism Collective for guided support, recipes, and community: https://catdillon.com/MoodMetabolismMealCollective 💬More Resources for You:Bone Health Blindspots Guide: A clear, grounded look at what’s often missing in the conversation around bone loss, midlife metabolism, and stress.👉 https://catdillon.com/BoneHealthBlindSpots💌 Inner Wisdom Eating Guided Reset👉 https://catdillon.com/InnerWisdomEatingGuidedReset❓ Quiz: How Much of a Mindful Eater Are You?👉 https://catdillon.com/MindfulEaterQuiz🍳 10 Craving-Busting Breakfasts👉 https://catdillon.com/CraveBustingBreakfasts 📄 10 Best Blood Sugar Hacks for Women 40+👉 https://catdillon.com/10BloodSugarHacksConnect with Me:Instagram: https://instagram.com/catdillonrhn/Facebook: https://www.facebook.com/CatDillonRHN/LinkedIn: https://www.linkedin.com/in/catdillonrhn/YouTube: https://www.youtube.com/@catdillonrhn

✨ EPISODE 3 - “The One Ingredient That Makes Every Meal More Nourishing”Feeling uninspired in the kitchen or running low on energy? This episode is your gentle reset. Today we’re talking about miso—a simple, nourishing ingredient that supports your gut, boosts satisfaction, steadies blood sugar, and adds instant depth to your meals.If you’ve ever opened your fridge, felt that “ugh” moment, and wished dinner could just feel easier… this episode is a warm little kitchen hug.In This Episode, You’ll Learn:Why miso is a gut-supportive, calming ingredient for midlife metabolismHow it enhances flavor, satiety, and digestive easeWays to use miso in dressings, broths, marinades, sauces, and quick bowlsHow to choose the right miso for the season (light, dark, grain, bean)What to know if you have histamine or mold sensitivityOne tiny, intentional action to make meals more satisfying todayTry This Today:Add one spoonful of miso to a dressing, broth, or sauté. Notice how it brings a sense of grounding, richness, and nourishment—without extra effort or overwhelm.Resources & Links:🍜 Shared Cultures Miso — my favorite small-batch purveyor for umami-rich, artisan blends👉 https://www.shared-cultures.comMore Resources for You:Bone Health Blindspots Guide: A clear, grounded look at what’s often missing in the conversation around bone loss, midlife metabolism, and stress.👉 https://catdillon.com/BoneHealthBlindSpots💌 Inner Wisdom Eating Guided Reset👉 https://catdillon.com/InnerWisdomEatingGuidedReset❓ Quiz: How Much of a Mindful Eater Are You?👉 https://catdillon.com/MindfulEaterQuiz🍳 10 Craving-Busting Breakfasts👉 https://catdillon.com/CraveBustingBreakfasts 📄 10 Best Blood Sugar Hacks for Women 40+👉 https://catdillon.com/10BloodSugarHacksConnect with Me:Instagram: https://instagram.com/catdillonrhn/Facebook: https://www.facebook.com/CatDillonRHN/LinkedIn: https://www.linkedin.com/in/catdillonrhn/YouTube: https://www.youtube.com/@catdillonrhn

🎙️ EPISODE 2 — “The Metabolism-Soothing Meal I Make on My Hardest Days”Feeling exhausted, stressed, or hangry?In this 15-minute episode, I share my midlife metabolic S.O.S. — the snack and simple bowl I rely on when hormones are wild, cravings spike, and blood sugar feels out of control.In this episode, you’ll learn:My S.O.S. snack for instant craving controlThe nourishing “hard-day meal” I make in under 10 minutes3 ingredients that calm your nervous system (fast)Why these foods work especially well for women 40+More Resources for You:Bone Health Blindspots Guide: A clear, grounded look at what’s often missing in the conversation around bone loss, midlife metabolism, and stress.👉 https://catdillon.com/BoneHealthBlindSpots💌 Inner Wisdom Eating Guided Reset👉 https://catdillon.com/InnerWisdomEatingGuidedReset❓ Quiz: How Much of a Mindful Eater Are You?👉 https://catdillon.com/MindfulEaterQuiz🍳 10 Craving-Busting Breakfasts👉 https://catdillon.com/CraveBustingBreakfasts 📄 10 Best Blood Sugar Hacks for Women 40+👉 https://catdillon.com/10BloodSugarHacksConnect with Me:Instagram: https://instagram.com/catdillonrhn/Facebook: https://www.facebook.com/CatDillonRHN/LinkedIn: https://www.linkedin.com/in/catdillonrhn/YouTube: https://www.youtube.com/@catdillonrhn

✨ EPISODE 1 - “The Tiny Choices That Change Everything”Welcome to The Slow Kitchen Podcast — your 15-minute pause for simple, nourishing, real-life approaches to food, metabolic health, and longevity. I’m Cat Dillon, RHN, former chef and lover of flavor-forward, no-fuss meals that support your body, mind, and nervous system.In this first episode, I share how tiny, intentional kitchen habits can quietly transform your evenings, soothe overwhelm, and support your midlife metabolism—without pressure, perfection, or complicated planning.In This Episode, You’ll Learn:The purpose behind The Slow Kitchen and who it’s forHow micro-habits support hormone health, mood, and metabolismThe 3–7 minute prep ritual that makes dinner feel easier and calmerThe mindset shift that turns your kitchen into a nourishing sanctuaryTry This Today:Pick two tiny prep steps to do after lunch (garlic, greens, dressing—whatever helps your future self). Small choices can transform your rhythm, your energy, and your relationship with food.Want More Support?Explore my Mood & Metabolism Collective — your hub for calm, consistent, real-life nourishment. 👉 https://catdillon.com/MoodMetabolismMealCollectiveYou’ll get:Simple, doable metabolic strategiesMindful eating and nervous system support300+ metabolically supportive recipesMonthly live classes + communityReal-life habits that work for midlife bodiesMore Resources for You:Bone Health Blindspots Guide: A clear, grounded look at what’s often missing in the conversation around bone loss, midlife metabolism, and stress.👉 https://catdillon.com/BoneHealthBlindSpots💌 Inner Wisdom Eating Guided Reset👉 https://catdillon.com/InnerWisdomEatingGuidedReset❓ Quiz: How Much of a Mindful Eater Are You?👉 https://catdillon.com/MindfulEaterQuiz🍳 10 Craving-Busting Breakfasts👉 https://catdillon.com/CraveBustingBreakfasts 📄 10 Best Blood Sugar Hacks for Women 40+👉 https://catdillon.com/10BloodSugarHacksConnect with Me:Instagram: https://instagram.com/catdillonrhn/Facebook: https://www.facebook.com/CatDillonRHN/LinkedIn: https://www.linkedin.com/in/catdillonrhn/YouTube: https://www.youtube.com/@catdillonrhn

🎧 The Slow Kitchen Podcast — TrailerHi everyone, and welcome to The Slow Kitchen Podcast — your cozy 15-minute space to slow down, breathe, and reconnect with nourishment that actually fits your real life. 🌿I’m Cat Dillon — registered holistic nutritionist, former chef 👩‍🍳, and lover of beautiful yet unfussy meals that make you feel supported, satisfied, and steady from the inside out.If you’re a woman in midlife — juggling work, family, hormones, cravings, mood shifts, and a world that never slows down — this podcast is for you. ❤️ Here, we take the pressure out of cooking and bring the pleasure back in.I believe food is more than fuel. It’s connection, regulation, sensory, emotional, mental, and even spiritual nourishment. When we prepare food with intention — even for just two minutes — everything shifts: digestion improves, cravings ease, energy steadies, and your nervous system finally feels supported. 🌸In this podcast, I bring my kitchen to you — through simple tips, health-building ingredients, tiny habits that save you from evening overwhelm, and practical, real-life ways to cook and eat more mindfully. 🍲Because how you eat is how you live. And when you slow down in the kitchen — even just a little — it changes what happens everywhere else. ✨Let’s take this journey together — one intentional, nourishing bite at a time. 🥄Connect & Learn More🌐 Visit my website: CatDillon.com 📘 Get your free guide: 7 Quick Fixes for Mindless Munching 📸 Follow me for kitchen inspiration: @CatDillonRHN 🥗 Membership & recipes: Mood Metabolism Meal CollectiveMore Resources for You:Bone Health Blindspots Guide: A clear, grounded look at what’s often missing in the conversation around bone loss, midlife metabolism, and stress.👉 https://catdillon.com/BoneHealthBlindSpots💌 Inner Wisdom Eating Guided Reset👉 https://catdillon.com/InnerWisdomEatingGuidedReset❓ Quiz: How Much of a Mindful Eater Are You?👉 https://catdillon.com/MindfulEaterQuiz🍳 10 Craving-Busting Breakfasts👉 https://catdillon.com/CraveBustingBreakfasts 📄 10 Best Blood Sugar Hacks for Women 40+👉 https://catdillon.com/10BloodSugarHacksConnect with Me:Instagram: https://instagram.com/catdillonrhn/Facebook: https://www.facebook.com/CatDillonRHN/LinkedIn: https://www.linkedin.com/in/catdillonrhn/YouTube: https://www.youtube.com/@catdillonrhn