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The Slow Kitchen Podcast

Cat Dillon

The Slow Kitchen Podcast gives you simple, real-life tools to support your hormones, metabolism, mood, and energy — all in under 15 minutes.

Hosted by Cat Dillon, RHN — holistic nutritionist, former chef, and midlife metabolism expert — this show helps women 40+ ditch overwhelm, reduce stress eating, improve digestion, and feel more grounded and confident in the kitchen.

Expect practical tips, tiny habits, and nourishing ideas you can use today.
No strict rules. No guilt. No chasing perfection.

Just food wisdom, nervous system support, and small changes that add up to big shifts.

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  • 25 episodes
  • weekly
  • Avg 18 min
  • English

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  • S1 · E46
    Wednesday · 29 min

    Episode 46: "Protein Powder Demystified: What Women Over 50 Actually Need to Know"

    Protein powder gets a lot of attention, but does every woman in midlife actually need it? In this episode, Cat breaks down what women over 50 really need to know about protein, from how much to aim for and why spreading it throughout the day matters, to the different types of protein powders and what those sometimes-confusing ingredients on the label actually mean. WHAT WE TALKED ABOUT Why protein becomes increasingly important as we move through midlife Anabolic resistance and why resistance training matters How much protein women over 50 may need Why spreading protein throughout the day can be more useful than saving it all for dinner Why protein isn't the whole story if you're chronically under-eating How protein supports muscle, bone, satiety, and metabolic health When protein powder can be a helpful tool Whey concentrate vs. whey isolate vs. hydrolyzed whey Bone broth protein and where it fits Casein and its slower digestion Egg white protein for a dairy-free animal protein option Why collagen isn't a complete protein Pea, rice, soy, and pumpkin seed proteins What to know about lecithin, gums, sweeteners, and natural flavors Creative ways to use protein powder beyond the shaker bottle CAT'S PROTEIN POWDER PICKS A few of the brands and products mentioned in this episode: Transparent Labs Whey Protein Isolate Thorne Whey Protein Isolate Equip Bone Broth Protein Legion Casein Protein Form Protein (pea, rice, pumpkin and some other good stuff) (new Fave!) Sprout Living Pumpkin Seed Protein Links to these resources are included below. FUN WAYS TO USE PROTEIN POWDER Protein powder doesn't have to mean a shaker bottle and water. Try mixing it into: Greek yogurt for a quick protein parfait Cottage cheese with berries and cinnamon Oatmeal Pancakes with pumpkin or banana Smoothies Yogurt with chia seeds and oats And if you're feeling adventurous, try adding ube or maqui berry powder for a little color and extra flavor. MENTIONED IN THIS EPISODE 10 Things Midlife Women Are Still Confused About Eating October 15 at 11 a.m. Pacific Should you be fasting? Are carbs good or bad? How much protein do you really need? There is no shortage of conflicting nutrition advice for women in midlife. In this practical class, we'll clear up some of the biggest areas of confusion around eating in midlife. Click here to reserve your seat! Protein and Optimal Aging Course Want to go deeper into protein, muscle, bone health, and healthy aging? Click here to join the course! The Slow Kitchen Podcast Episodes 22 & 23 Go back and listen to these episodes for more on osteoporosis, osteopenia, and bone density screening. Listen to Episode 22 - Click here! Listen to Episode 23 - Click here! RESEARCH MENTIONED Impact of Aging on Protein Needs Types of Protein Powder: Whey to Plant-Based Guide — iHerb Wellness Hub Pea Protein Powder: Nutrition, Benefits and Side Effects — Healthline The Significance of Soy Protein and Soy Bioactive Compounds in the Prophylaxis and Treatment of Osteoporosis — PMC/NCBI JOIN THE MIDLIFE NOURISHMENT COLLECTIVE Want more practical, delicious ways to nourish yourself through midlife? The Midlife Nourishment Collective is where food, nourishment, recipes, and real-life support come together. No rigid food rules. No perfection required. Just delicious food and practical tools to help you feel stronger, steadier, and more nourished. Click here to join the Midlife Nourishment Collective! 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/10BloodSugarHacks Connect 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

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  • S1 · E45
    October 1 · 20 min

    Episode 45: "Is Motivation Really the Problem? — Why Wanting to Change Isn’t Always Enough"

    Is Motivation Really the Problem? — Why Wanting to Change Isn’t Always Enough In this episode, we’re looking at what might actually be underneath the behaviors we struggle to change: desire, comfort, our nervous system, past experiences, environment, purpose, identity, and the importance of experiencing a payoff before motivation starts to feel easier. We also talk about why you can’t shame yourself into sustainable change, why action can create motivation, and why sometimes what you need isn’t another health goal at all. Sometimes you need something that makes you feel alive again. What We Talk About Why you can be highly motivated in some areas of your life and still struggle to change another Why sometimes we want the comfort of the status quo more than we want the change How immediate rewards can overpower benefits that feel far away How past experiences and your nervous system can shape your relationship with food, exercise, rest and pleasure Why you can’t shame or criticize yourself into sustainable change How changing your environment can make the behaviors you want easier Why connecting a behavior to your purpose and the person you want to become can change how you approach it Why tracking progress can give your brain evidence that what you’re doing is working How starting small can create momentum, and why action can create motivation Why sometimes what you need isn’t another health goal, but more curiosity, novelty, connection and things that make you feel alive Mentioned in This Episode Cronometer — Cat talks about using Cronometer not to restrict food, but to make sure she’s getting enough overall energy and protein to support her strength-building goals. MasterClass / David Sedaris — Cat has been taking a writing course and talks about the value of having something completely outside of nutrition to learn and enjoy. Limited Guest Pass Expires Oct 4, 2026 - click here to claim yours! Research Mentioned We talk about several ideas from behavioral science and habit formation, including immediate versus delayed rewards, environmental cues, reinforcement, identity-based behavior change, and the role of novelty and reward in motivating behavior. Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones, James Clear Join the Midlife Nourishment Collective If you’re tired of trying to figure out what you’re supposed to eat in midlife, the Midlife Nourishment Collective is where we put nutrition into practice. Think nourishing meals, blood-sugar-steady food, bone-supportive nutrition, recipes you’ll actually want to make, cooking together, and a place to ask questions without another list of foods you’re allowed or not allowed to eat. Come join us inside the Collective! Coming Up: October Workshop 10 Things Women in Midlife Are Still Confused About Eating Click Here To Register! (this is LIVE and will not be recorded) 📅 October 15 ⏰ 11 AM Pacific Because if you’ve ever thought, “Wait… can I eat THIS, or not?” you are definitely not alone. Your Turn What’s the one thing you’ve struggled to change even though you really want to? And what have you noticed about yourself when you’ve actually been successful at changing something? Send me a message. I’d genuinely love to hear your experience. cat@catdillon.com If you enjoy The Slow Kitchen Podcast, please follow or subscribe, leave a rating or review, and share this episode with someone who might enjoy this conversation. Those little things make a huge difference in helping other women find the podcast. Until next time, take a breath, slow down, and remember: you don’t have to do everything perfectly to take really good care of yourself. 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/10BloodSugarHacks Connect 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

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  • S1 · E44
    September 23 · 16 min

    Episode 44: "A Love Letter to Squash: The Cozy Season Starts Here"

    Fall brings in the colors and deep earthiness of food. Sage, rosemary, cinnamon, the variety of curries... it all feels so cozy. And then there’s squash. In this episode, I’m giving a little love letter to one of my favorite fall foods. We’ll talk about why squash deserves more than a supporting role at Thanksgiving, how to make it easier and safer to cook, and why you absolutely do not need to win a knife fight with a butternut. What We Talked About Why squash is such a nutritional powerhouse, from carotenoids and fiber to potassium and other important micronutrients. A little squash history, including its origins in the Americas and its role in the agricultural system known as the Three Sisters, alongside corn and beans. My very strong feelings about pumpkin pie. (It may be my favorite dessert on the planet.) How to cook winter squash without making yourself crazy, including the very important lesson that there is no prize for winning a knife fight with a butternut. A few basic squash safety tips for cutting and cooking. Roasting, steaming, slow roasting and adding spice, heat and acid to bring out squash's best qualities. Why squash doesn't need more sweetness. What it really loves is contrast. Join the Midlife Nourishment Collective This is exactly why I created the Midlife Nourishment Collective. I don't want you just collecting recipes. I want you to understand how to nourish your changing body in midlife, with practical education, beautiful food, meal-planning help, cooking classes and a community of women figuring this out right alongside you. Inside the Collective you'll find hundreds of recipes, bone- and blood-sugar-supportive meals, meal-planning tools, monthly cooking classes, and ongoing support and conversation with me and other women who get it. It's the combination of education, food, community and personal support that can be pretty hard to find all in one place. If you're ready to stop piecing it all together on your own, come join us inside the Midlife Nourishment Collective. I'd love to have you at the table. My Favorite Quote “You don't always need another recipe. Sometimes you just need to understand what an ingredient likes.” And squash likes a lot…… Mentions & Resources Midlife Nourishment Collective The Three Sisters agricultural system Winter squash varieties: delicata, acorn, spaghetti squash and kabocha See you next time in The Slow Kitchen. 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/10BloodSugarHacks Connect 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

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  • S1 · E43
    September 16 · 26 min

    Episode 43: "Food Allergies: The World Looks Very Different When One Bite Can Send You to the ER"

    What We Talked About Food allergy vs. intolerance vs. sensitivity What makes a true food allergy potentially life-threatening Gluten sensitivity, celiac disease and wheat allergy Why food allergies may be increasing My first serious allergic reaction and what happened next The hidden mental work of living with a serious food allergy Hypervigilance, cross-contact and the nervous system How food allergies can affect relationships and social situations Eating out, socializing and traveling with a food allergy Mentions & Resources Epinephrine / EpiPens Oral immunotherapy (OIT) Palforzia LEAP peanut allergy research Celiac disease and wheat allergy testing Travel Many researchers think environmental changes during the past few decades may be altering our miocrobiome Research Mentioned We talked about research looking at genetic factors, the microbiome and environmental influences, eczema and early allergen exposure in the development of food allergy. We also touched on the LEAP study and how it changed the conversation around early peanut introduction in certain high-risk infants. Join the Midlife Nourishment Collective If you want beautiful, unfussy meals that help you feel supported, satisfied and steady, come join me inside the Midlife Nourishment Collective. You'll find recipes, meal-planning support, cooking classes and a community of women figuring out how to nourish themselves through midlife without making food another full-time job. Learn more and join 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/10BloodSugarHacks Connect 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

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  • S1 · E42
    September 9 · 25 min

    Episode 42: "A Slightly Extended Episode: From Honey to Monk Fruit, Why Are We So Obsessed With Sweetness?"

    Episode 42: A Slightly Extended Episode: From Honey to Monk Fruit, Why Are We So Obsessed With Sweetness? We talk about sweetness all the time, but rarely stop to ask what it actually does in our bodies, our appetites, and even our palates. Sugar, honey, maple syrup, agave, stevia, monk fruit, allulose... they may all make things taste sweet, but they are not metabolically identical. And the answer isn't simply finding the "healthiest" sweetener. In this episode we talked about: Sugar wasn't always the cheap, everyday ingredient it is today. Sugar began as a rare and precious commodity before becoming a mass-produced staple. Its history is intertwined with colonialism, economics, labor, trade and power. Our love of sweetness is biological. Our ancestors developed a preference for sweet, energy-rich foods because sweetness once signaled valuable calories and nutrients. The problem is that our biology hasn't evolved nearly as quickly as our food environment has. Sugar is not just sugar. Glucose, fructose, sucrose, lactose and starch are handled differently by the body. And when we're talking about foods like agave, the fact that it produces a smaller immediate insulin response doesn't automatically make it metabolically neutral. The food matrix matters. An apple, apple juice and soda may contain sugars derived from the same basic molecules, but the body experiences them very differently. Fiber, water, the physical structure of the food, dose and speed of consumption all matter. "Sugar-free" doesn't mean consequence-free. High-intensity sweeteners can provide sweetness without the same glucose or calorie load, but that doesn't mean they "do nothing." Research around the gut and individual responses is still evolving, and different sweeteners can affect people differently. Your palate is trainable. The more sweetness we consume, the more accustomed we can become to it. But the reverse is also true. We can learn to enjoy less-sweet, bitter and more complex flavors, rather than needing everything to taste like dessert. Use sweeteners as tools, not loopholes. Instead of asking which sweetener wins, consider what you're using it for, what you're replacing, how much you're consuming, how often you're using it and how your own body responds. The better question isn't "Am I allowed to have this?" It's: What am I choosing, why am I choosing it, and how does it make me feel? This week's Slow Kitchen challenge: Try dialing sweetness back. Choose one thing you regularly sweeten and experiment with using a little less, or none at all. Give your palate some time to adjust. You might discover that something you thought needed sweetness actually tastes pretty damn good without it. 🎁 FREE GUIDE: Zero-Waste Kitchen Want to play along in your own kitchen? I've created a free guide called Zero-Waste Kitchen: 7 Delicious Ways to Give Your Scraps a Second Life. It gives you seven simple ways to use the overlooked parts of your food so you can waste less, save money and get a little more creative in the kitchen. GET THE FREE ZERO-WASTE KITCHEN GUIDE - Click 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/10BloodSugarHacks Connect 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

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  • September 2 · 15 min

    Episode 41: "Zero-Waste Cooking_ 7 Delicious Ways to Use Kitchen Scraps"

    Episode 41: "How to Reduce Food Waste: 7 Delicious Ways to Use Kitchen Scraps" What if some of the food you’re throwing away isn’t actually finished with its job? I hesitate to even call these things kitchen scraps because “scraps” sounds like garbage. Like the food equivalent of, “Well, your job here is done.” But I don’t really think that’s true. A lot of the things we call scraps are simply ingredients waiting for their second act. In this episode of The Slow Kitchen Podcast, I’m taking you into my kitchen to show you how to rethink the parts of food we often toss: broccoli and cauliflower leaves, carrot tops, leek greens, potato skins, seeds, bean broth, pickle juice, wilting vegetables and even watermelon rinds. And no, this is not about becoming the person with seventeen jars of mysterious vegetable liquid taking over the refrigerator. 😂 It’s about getting a little more creative with what you already have. Because reducing food waste doesn’t have to mean making your kitchen more complicated. Sometimes it means looking at an ingredient differently and asking, “What else could this do?” In this episode, we’re talking about: 🌿 How to turn broccoli and cauliflower leaves into something delicious 🥕 Why carrot tops deserve way more attention 🌱 What to do with leek greens, kale stems and other overlooked vegetables 🎃 How to roast seeds and potato skins instead of tossing them 🫘 Why you might want to save your bean cooking liquid 🌽 How corn cobs, silks and husks can become a surprisingly delicious broth 🥒 What to do with pickle juice and sauerkraut brine 🥕 How to give wilted vegetables a second chance 🌿 How to regrow green onions and basil 🥑 And yes... even avocado pits and skins can have a second act The goal isn't zero waste perfection. It's curiosity. It's noticing what you're about to throw away and pausing for just a second before you do. Because sometimes the most interesting ingredient in your kitchen is the one you almost tossed in the trash. 🎁 FREE GUIDE: Zero-Waste Kitchen Want to play along in your own kitchen? I've created a free guide called Zero-Waste Kitchen: 7 Delicious Ways to Give Your Scraps a Second Life. It gives you seven simple ways to use the overlooked parts of your food so you can waste less, save money and get a little more creative in the kitchen. GET THE FREE ZERO-WASTE KITCHEN GUIDE - Click Here! And remember: dinner doesn't always have to be a performance. Sometimes dinner is just research. And occasionally the research is terrible. We survive. We order pizza. And we try again tomorrow. 😂 Come hang out in my kitchen! If you love conversations about food, flavor, nourishment, metabolism, hormones, mindful eating and making real-life cooking feel easier, make sure you're subscribed to The Slow Kitchen Podcast. And if this episode gave you an idea you want to try, send it to a friend who has a refrigerator full of “I’m-going-to-use-that-someday” vegetables. You know the one. 😉 Until next time, stay curious, stay nourished and stay in your Slow Kitchen. 🌿 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/10BloodSugarHacks Connect 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

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  • S1 · E40
    August 26 · 18 min

    Episode 40: "When Your Get-Up-and-Go Got Up and Left"

    In this episode, we’re talking about: ⚡️ Why feeling tired, foggy or “just older” may have more going on beneath the surface 🧬 What your mitochondria do and why cellular energy matters for your brain, muscles and metabolism 🔥 How your mitochondria, metabolism and hormones work together 🦋 Why your thyroid helps set the pace for metabolism and energy ☕️ How stress, poor sleep, caffeine, alcohol and under-eating can leave you depleted 🍪 Why cravings may be your body asking for energy, not a lack of discipline 🐈 How the CAT Method helps you get back into rhythm, awareness and trust with your body 🔬 What’s coming with my new Metabolic Mitochondrial Method mini course A few studies and resources on mitochondrial health: Age-related changes in skeletal muscle begin to become more apparent. Muscle mass and strength start declining around the 40s, and mitochondrial changes are part of the picture. One review reports muscle mass declining at roughly just under 1% per year with aging, although the trajectory varies considerably between people. PubMed: Estrogen and mitochondrial function PubMed: Thyroid hormones and mitochondrial function PubMed: CoQ10 and mitochondrial function PubMed: Mitochondria, aging and metabolism More Resources for You: 🌿 The Metabolic Mitochondrial Method I’m building a new mini course for the woman who knows she wants to feel better in her body but is tired of another diet, another set of rules and another program telling her to simply try harder. We’ll take a deeper look at cellular energy, metabolism, food, circadian rhythm, stress, movement and the behaviors that actually support your body instead of constantly fighting it. 👉 Join the waitlist: https://l.bttr.to/uMj3E 💛 Work With Cat If your body feels different lately—more tired, more reactive, less predictable, or simply not like the body you used to know—this is the work I love. I help midlife women understand what their bodies are communicating and build a steadier foundation for metabolism, hormones, energy and their relationship with food. 🌿 Mood, Metabolism & Bone Health Collective Learn more & join here You get ongoing support from me to help you actually put this into practice. Personal guidance from me inside the Collective — bring your questions, challenges, wins and “what do I do about this?” moments to me through our private chat. Live support + education — join me for monthly live cooking classes and practical teaching so you understand how food, protein, minerals, blood sugar, stress, hormones and metabolism come together. A plan you can actually use — practical recipes, meal planning and tools that make nourishing yourself easier. Support between the live sessions — a place to ask questions, get guidance, stay connected and keep moving forward throughout the month. Think of it as working with me in a more accessible way—with the education, tools, accountability and personal support to help you make this part of your life. 🎧 Self-Paced 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. 👉 Join the Self-Paced Program 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/10BloodSugarHacks Connect 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

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  • S1 · E39
    August 19 · 20 min

    Episode 39: "Bacon, Bones, Protein & All the Other Things We’re Supposed to Be Worried About"

    In this episode, we’re talking about: 🥓 What about bacon? Is it safe and healthy for me? 🏋️‍♀️Should I eat before or after my workout, or is it better to train fasted? 🦴 What’s the best collagen for bone, hair and nails? Does it count as protein? 🥄 Can psyllium affect nutrient absorption? 🌱 Should I be afraid of “anti-nutrients” like phytates and oxalates if I have osteoporosis? 🥤 Why do I crash after my protein smoothie? 💪 What is anabolic resistance? A few of the studies I mention: Collagen + bone health: PubMed Central Collagen as protein: PubMed Central Plant protein + muscle: PubMed Central Leucine + muscle protein synthesis: PubMed Central Psyllium + calcium absorption: PubMed Other mentions: Truvani Organic Plant Based Protein Truvani Organic Whey Protein Momentous Whey Protein Isolate Healthy Bones Collagen with Fortibone and Veresol Momentous Fiber+ 🎧 Listen to the full episodes of related conversations on The Slow Kitchen Podcast: The Bone Rebuilding series, episodes 22 and 23. I go much deeper into what actually matters for supporting stronger bones, without turning your diet into a giant list of foods you’re afraid to eat. Episode 22 Link Episode 23 Link Resources: 🌿 Free Bone Health Blindspots Guide A 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 Cat Body 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 here You get ongoing support from me to help you actually put this into practice. • Personal guidance from me inside the Collective — bring your questions, challenges, wins, and “what do I do about this?” moments to me through our private chat. You’re not left to figure it out alone. • Live support + education — join me for monthly live cooking classes and practical teaching so you understand how protein, minerals, blood sugar, stress, hormones, and food choices come together to support your bones and metabolism. • A plan you can actually use — bone-supportive, blood-sugar-steady recipes, meal planning and Instacart lists make it easier to know what to eat and get it on the table. • Support between the live sessions — this isn’t just a monthly class you watch and forget. You have a place to ask questions, get guidance, stay connected, and keep moving forward throughout the month. Think of it as working with me in a more accessible way — with the education, tools, accountability, and personal support to help you make this part of your life. 🎧 Join the Self-Paced 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. 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/10BloodSugarHacks Connect 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

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  • S1 · E38
    August 12 · 14 min

    Episode 38: "Do Others Say You’re 'Too Picky' About Food? | There’s More to the Story"

    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 eater Why I didn’t want my food touching How sushi helped expand my palate My journey through macrobiotic, vegetarian, and vegan eating What culinary school changed for me Why I notice flavors, smells, and food quality so intensely How living with a serious food allergy may have shaped my eating habits The difference between being picky and being discerning How our early experiences can influence the way we eat Learning to make food an adventure instead of a negotiation This 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 Cat If 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/10BloodSugarHacks Connect 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

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  • S1 · E37
    August 5 · 37 min

    Episode 37: "How Childhood Trauma Shapes Your Relationship with Food, Health & Healing with Dr. Meg Haworth"

    Episode Summary What 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 Discuss Why midlife often brings unresolved trauma to the surface How childhood experiences shape your relationship with food Why emotional eating is a nervous system response, not a lack of willpower The connection between self-trust, intuition, and healthy eating How shame and survival patterns influence food choices Simple ways to reconnect with your body through mindful eating Practical ways to reconnect with your body through mindful eating and simple daily rituals Why slowing down in the kitchen becomes nervous system healing One Takeaway Healing 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 Haworth Dr. 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.com Connect with Cat If 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/10BloodSugarHacks Connect 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

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  • S1 · E36
    July 29 · 14 min

    Episode 36: "10 Restaurant Secrets That Make Home Cooking Feel Effortless"

    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 Challenge Choose 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 Oil I 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/sllandrp Type DRCOWANSGARDEN for 15% off! 🔪 Chef’s Knife If 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 Broth I 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 Salt A 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% off Mentioned 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 Collective If 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/10BloodSugarHacks Connect 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

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  • S1 · E35
    July 22 · 9 min

    Episode 35: "The Hidden Message Behind Your Afternoon Crash"

    What we cover in this episode: Why your 3 P.M. energy crash isn't something to fight, but something to listen to The surprising reasons your body may be asking for food, recovery, or simply a break How your morning and lunchtime habits shape your afternoon energy Why your afternoon coffee or chocolate craving may be a learned habit rather than a true need A simple experiment to help you uncover what your body is really asking for Key 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 Live Learn how meal timing, meal composition, and eating habits influence your energy, metabolism, and relationship with food. 👉 [LISTEN HERE] 💛 Mood, Metabolism & Bone Health Collective If 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 plans Monthly live cooking classes and nutrition education Practical tools to reduce cravings and build lasting habits A 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/10BloodSugarHacks Connect 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

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  • S1 · E34
    July 15 · 23 min

    Episode 34: "The Protein Panic: Why Women Over 50 Are Struggling With Protein and Why You Don’t Need to"

    What We Talked About Protein 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 & Resources Protein 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 Mentioned This 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 Collective If 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/10BloodSugarHacks Connect 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

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  • July 8 · 16 min

    Episode 33: "The Whole Kitchen: Herbs, Polyphenols & Feeding Your Microbiome"

    🌿 What We Talked About Why plant diversity matters more than chasing superfoods The gut-loving power of herbs, spices, and polyphenols Easy ways to add more plants to your everyday meals How different plants nourish different gut microbes Why it's time to refresh your spice cabinet An invitation to join the Gut Garden Challenge 📚 Mentions & Resources 🌱 Gut Garden Challenge Ready 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 Mentioned A comprehensive review on nutritional, nutraceutical, and industrial perspectives of perilla (Perilla frutscens L.) seeds – An orphan oilseed crop https://www.sciencedirect.com/science/article/pii/S2405844024093125#sec7 A review on health benefits of phenolics derived from dietary spices https://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 Collective If 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 Me RevitalizeHER: Wellness & Health Strategy Call Need 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 Takeaway Eating 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/10BloodSugarHacks Connect 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

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  • S1 · E32
    July 1 · 12 min

    Episode 32: "Fibermaxxing: My Thoughts on the Internet's Latest Health Obsession"

    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 recipes Drag-and-drop meal planner with smart grocery lists (including Instacart integration) Monthly cooking classes Nutrition resources for women over 40 A 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/10BloodSugarHacks Connect 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

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  • S1 · E31
    June 24 · 14 min

    Episode 31: "The Simple Power of Sprouting: The Food That Grows While You Sleep"

    🎙️ Episode: The Simple Power of Sprouting: The Food That Grows While You Sleep What We Talked About Why nutrition isn't about choosing plants or protein The benefits of sprouts for nutrient density and plant diversity How sprouting increases nutrient availability The science behind broccoli sprouts and sulforaphane Why sulforaphane may support healthy aging, detoxification, and hormone metabolism Simple steps for growing sprouts at home Easy ways to add sprouts to everyday meals How small food habits can create a deeper connection to nourishment 📚 Resources The Sprouting Company Complete Sprouting Set Up Click the link to claim your 10% Discount Code: CATDILLONREGISTEREDHOLISTICNUTRITIONIST My Sprouting Takeaway Download 💚 Key Takeaway Sprouting 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 Yourself Slow Kitchen Cheat Sheet - 12 Ways to Use What You Have - Differently 14 Ways the Food Industry Tricks You The 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 Steps Sleep 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/10BloodSugarHacks Connect 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

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  • S1 · E30
    June 17 · 15 min

    Episode 30: "Your Body Has a Clock. Are You Feeding It on Time?"

    📌 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. 🧠 Mentions Dr. 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 📚 Resources Read: The Circadian Code by Dr. Satchin Panda Read: NHLBI Guide to Circadian Rhythms and Health Explore: 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 hunger Reflection 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/10BloodSugarHacks Connect 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

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  • S1 · E29
    June 10 · 17 min

    Episode 29 - "Why Do We Eat the Same Foods Every Day?"

    📌 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 failure Cravings can come from biology (sleep, protein, blood sugar, hormones, stress) Highly processed foods are designed to increase craving and override fullness Habits form through reward learning in the brain, not willpower Food often regulates the nervous system (comfort, calm, pause, escape) Decision fatigue leads to default “safe” familiar foods Emotional eating loops: trigger → justification → eating → relief → guilt → repeat Awareness (not restriction) is the first step to change Slowing down eating changes both satisfaction and quantity naturally Ask: “What is this food doing for me right now?” Bigger need underneath food: comfort, rest, connection, relief, stimulation 🧠 Mentions Judson 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 Lembke Neurodivergence 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 Mpsych Mindful 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 📚 Resources Fill 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/10BloodSugarHacks Connect 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

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  • S1 · E28
    June 3 · 23 min

    Episode 28 - "How You Eat Is How You Live: How the habits that shape your meals are the habits that shape your life"

    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 life Whether 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 reveal From 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 enough Real 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 satisfaction Practical 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 Resource Download the Food Preference & Personality Guide and discover what your cravings, food choices, and eating patterns may be trying to tell you. Resources & Research Mentioned Food Texture & Emotions How Children Learn Food Preferences Why We Learn to Like Foods We Once Hated Sweetness & Prosocial Behavior Bitterness & Personality Traits Why We Crave Salt Physical Warmth & Emotional Connection Sweet Taste & Social Behavior (Full Study) Individual Differences in Bitter Taste Preferences & Personality The Midlife Nourishment Collective Metabolism • Hormones • Bone Strength Refined Through Food, Rhythm & Regulation If 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 metabolism Hormone shifts Bone health concerns Nervous system dysregulation Emotional eating patterns Fatigue, overwhelm, and food confusion This 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/10BloodSugarHacks Connect 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

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  • S1 · E28
    May 27 · 11 min

    Episode 27 - “When Healthy Eating Starts Feeling Flat and Lifeless”

    By Cat Dillon RHN | The Slow Kitchen Podcast Food 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 Themes Food boredom & palate fatigue Sensory nourishment & nervous system regulation Emotional satisfaction with food My experience living through the early Bay Area food movement Creativity, pleasure & spontaneity in meals How slowing down changes digestion & nourishment Midlife nourishment, metabolism & regulation Mentions & Resources Real Food Company SF Star Route Farms Alvarado Street Bakery Tassajara Bread Book & Bakery History Chez Panisse Alice Waters The Midlife Nourishment Collective Metabolism • Hormones • Bone Strength Refined Through Food, Rhythm & Regulation If 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 metabolism hormone shifts bone health concerns nervous system dysregulation emotional eating patterns fatigue, overwhelm & food confusion This 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 Guide If 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 Guide If 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 Podcast If this podcast is helping you think differently about food, nourishment, and your body: Leave a rating & review Subscribe to the podcast Share 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/10BloodSugarHacks Connect 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

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