The Slow Kitchen Podcast

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: AMore 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 eMore 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-quiMore 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