The Slow Kitchen Podcast

Cat Dillon
  • 5.0 (6)
  • NUTRITION

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.

  1. Episode 23 - "Rebuilding the Scaffold: From Survival to Strength (Part 2)"

    6D AGO

    Episode 23 - "Rebuilding the Scaffold: From Survival to Strength (Part 2)"

    "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 Guide A 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 Cat If 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 Reset A 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

    13 min
  2. Episode 22 - "From Stress to Strength: Rebuilding Bone in Midlife (Part 1)"

    APR 22

    Episode 22 - "From Stress to Strength: Rebuilding Bone in Midlife (Part 1)"

    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 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 Inside 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

    9 min
  3. Episode 21 - "The Metabolic Problem No One Is Talking About: Your Circadian Rhythm"

    APR 15

    Episode 21 - "The Metabolic Problem No One Is Talking About: Your Circadian Rhythm"

    🧠 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 Cat If 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 here Inside 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 & Subscribe If 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

    14 min
  4. Episode 20 - "Black Seed (Nigella Sativa) - Food First, Medicine Second"

    APR 8

    Episode 20 - "Black Seed (Nigella Sativa) - Food First, Medicine Second"

    🌿 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 consistently Want some nigella recipes?? Click here for ideas!   📚 Resources Black 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 Cat If 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 here Inside 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 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

    11 min
  5. Episode 19 - "Matcha - From Ritual to Real Life"

    APR 1

    Episode 19 - "Matcha - From Ritual to Real Life"

    🌿 5 Key Takeaways Matcha 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 & Inspiration Matcha Culture & Origins Japanese 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 Matcha EGCG (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 Explore Nervous 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

    16 min
  6. Episode 18 - "What Japan Taught Me About How to Eat (Part 1)"

    MAR 25

    Episode 18 - "What Japan Taught Me About How to Eat (Part 1)"

    🌟 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 & Inspiration Japanese Food Culture & Mindfulness JapanGuide.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 Powder Mindful Eating Influences Wabi 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 Cat If 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 here Or 🌿 Join the Mood & Metabolism Collective — Learn more & join here Inside 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

    10 min
  7. Episode 17 - The Lost Art of Eating (And How to Find It Again)

    MAR 18

    Episode 17 - The Lost Art of Eating (And How to Find It Again)

    5 Key Takeaways 1. 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 Mentioned Pause 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 & Inspiration Thich Nhat Hanh Mindful 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 Cat If 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 here Or 🌿 Join the Mood & Metabolism Collective — Learn more & join here Inside 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

    15 min
  8. Episode 16 - "The Drive to Eat — Taste, Metabolic Reward, and the Brain"

    MAR 11

    Episode 16 - "The Drive to Eat — Taste, Metabolic Reward, and the Brain"

    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 Bays Charles 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 disease Episode 15 Why We Eat Until Our Pants Are Too Tight; The Habit Loop (Cue → Routine → Reward) Taste: Surprising Stories and Science about Why Food Tastes Good: Learn how our five senses work together to form flavor perception and how the experience of food changes for people who have lost their sense of smell or taste. Need support? Join the Mood and Metabolism Collective: If you’re looking for more support putting these ideas into practice, you can join The Mood and Metabolism Collective! You’ll find quick, blood-sugar-steady recipes, an easy drag-and-drop meal planner with smart grocery lists (even Instacart integration), monthly cooking classes, and a calm community space to build a more grounded relationship with food.  🌱 RevitalizeHER: Wellness and Health Strategy Call for Women Over 40: A 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

    14 min
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About

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.

Information

  • Creator
    Cat Dillon
  • Years Active
    2025 - 2026
  • Episodes
    24
  • Rating
    Clean
  • Copyright
    © 2026 The Slow Kitchen Podcast
  • Show Website
    The Slow Kitchen Podcast

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