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 15: Why We Eat Until Our Pants Are Too Tight

    22H AGO

    Episode 15: Why We Eat Until Our Pants Are Too Tight

    In This Episode You’ll Learn: Eating past fullness is not about willpower, but biological and neurological mechanisms.Dopamine & anticipation: The brain releases dopamine before the next bite, driving continued eating.Fullness as nervous system regulation: A full stomach can activate calming parasympathetic responses.Blood sugar fluctuations: Glucose spikes and drops can create lingering hunger or cravings.Energy debt: Skipping meals or under-eating earlier can trigger rebound overeating.Emotional regulation: Food can temporarily soothe emotional states like stress or boredom.Delayed satiety signals: Fullness hormones take ~15–20 minutes to register, making it easy to overshoot.Big takeaway: Overeating often reflects biology interacting with environment, not personal failure.Practice: Replace judgment with curiosity—ask what the body was trying to solve (reward, regulation, energy, emotion, or speed). Mentioned in This Episode: The Hunger Habit: Why We Eat When We're Not Hungry and How to Stop, Judson Brewer - https://amzn.to/4bl2BiO Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food, Jan Chozen Bays, https://amzn.to/4sip3if Emotional influences on food choice: sensory, physiological and psychological pathways, Edward Leigh Gibson, https://pubmed.ncbi.nlm.nih.gov/16545403/ Need support? Join the Mood and Metabolism Collective: If you’re looking for more support putting these ideas into practice, you can join The Mood and Metabolism Collective! Inside you’ll find quick, blood-sugar-steady recipes, an easy drag-and-drop meal planner with smart grocery lists (even Instacart integration), monthly cooking classes, and a calm community space to build a more grounded relationship with food.  🌱 RevitalizeHER: Wellness and Health Strategy Call for Women Over 40: A 30-minute session for women navigating midlife changes like low energy, stress, digestive issues, or stubborn weight. Together we’ll uncover what’s been holding you back and map out a few simple, personalized steps to help you feel lighter, calmer, and more energized. More Resources for You: 💌 Inner Wisdom Eating Guided Reset A gentle reset for overwhelmed eaters wanting calmer cravings & steadier metabolism. 👉 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 🧠 Blood Sugar & Brain Health Boost: 5-Day Challenge for Women 50+ (self-paced) 👉 https://catdillon.com/5DayChallenge 📄 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

    13 min
  2. Episode 14: "Eating Alone: Lonely or Liberating?"

    FEB 25

    Episode 14: "Eating Alone: Lonely or Liberating?"

    Episode 14 - Eating Alone: Lonely or Liberating? In This Episode, We Discuss: How the story you tell yourself shapes the experience of eating aloneThe difference between solitude and isolationWhy shared meals regulate the nervous systemHow solo meals can strengthen presence and self-trustThe role of distraction (TV, scrolling, multitasking) when eating aloneWhy resilience requires both independence and interdependence Key Takeaways Eating alone is not inherently lonely — meaning determines the experienceShared meals support co-regulation and connectionSolitude can improve awareness of hunger, fullness, and satisfactionChronic isolation — not solo meals — is what depletes usNervous system health includes the ability to enjoy your own company and reach for others Reflection Questions When I eat alone, what story am I telling myself?Do I automatically pair solo meals with distraction?What would it feel like to treat one meal this week as intentional care?Where in my life am I craving more connection? Mentioned in This Episode The upcoming "Monthly Solo Eaters Gathering" — a small, nervous-system-friendly online space to share a meal together from our own homes. Get on the waitlist!Join the Mood and Metabolism Collective - https://catdillon.com/MoodMetabolismMealCollective Additional Resources 💌 Slow Kitchen Cheat Sheet 👉 https://catdillon.com/TheSlowKitchenCheatSheet5 Day Nourish Reset: Simple Daily Care For Times of Hardship 👉 https://catdillon.com/5DayNourishReset More Resources for You: 💌 Inner Wisdom Eating Guided Reset A gentle reset for overwhelmed eaters wanting calmer cravings & steadier metabolism. 👉 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 🧠 Blood Sugar & Brain Health Boost: 5-Day Challenge for Women 50+ (self-paced) 👉 https://catdillon.com/5DayChallenge 📄 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

    14 min
  3. Episode 13: "What Ancient Food Wisdom Can Teach Us About Healing Today"

    FEB 18

    Episode 13: "What Ancient Food Wisdom Can Teach Us About Healing Today"

    Episode 13 — What Ancient Food Wisdom Can Teach Us About Healing Today In this episode of The Slow Kitchen Podcast, Cat explores how ancient food traditions and modern science meet in one powerful idea: your body already holds deep wisdom about what it needs to heal and thrive. In this conversation, you’ll hear about: How ancient healing traditions used nature as a guide to understand food and healthThe Doctrine of Signatures and how cultures observed healing clues in plants and foodsWhy modern nutrition rules often disconnect us from our own body signalsLessons from Cat’s work in wellness retreats helping people reconnect with hunger, fullness, and intuitionHow stress and emotions show up physically in the bodyWhy slowing down and listening to your body may be more powerful than following another diet planSimple ways to begin rebuilding trust with your body and foodThis episode is an invitation to pause, observe, and reconnect — moving away from rigid rules and toward ease, nourishment, and self-trust. A gentle reminder: your body is not working against you — it’s trying to guide you. Mentioned in This Episode: The Doctrine of Signatures, Scott BuchananMy Inner Wisdom Eating SummitThe Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma, Bessel van der Kolk M.D. More Resources for You: 💌 Inner Wisdom Eating Guided Reset A gentle reset for overwhelmed eaters wanting calmer cravings & steadier metabolism. 👉 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 🧠 Blood Sugar & Brain Health Boost: 5-Day Challenge for Women 50+ (self-paced) 👉 https://catdillon.com/5DayChallenge 📄 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

    11 min
  4. Episode 12: "5 Simple Ways to Build Flavor + Upgrade Your Cooking"

    FEB 11

    Episode 12: "5 Simple Ways to Build Flavor + Upgrade Your Cooking"

    🎙️ Episode 12: 5 Simple Ways to Build Flavor + Upgrade Your Cooking In this episode, you’ll learn: Five simple, practical ways to build flavor in your cooking without complicated recipes or fancy gadgets.How small changes—like not rushing, seasoning in layers, or toasting spices—can make meals taste like they’ve been cooking for hours.Easy techniques to boost satisfaction and enjoyment at every meal, from using broth instead of water to finishing with acid or bold flavors.Listener-friendly action steps: pick just one tip to try this week, so you can experiment without overwhelm.A few fun behind-the-scenes stories from my kitchen (yes, Slow Kitchen moments included!) to inspire confidence and joy in cooking.Mentioned in This Episode: Marble Mortar and Pestle Set: Mortar and PestlePreblended umami seasoning with no MSG: Organic Umami SeasoningLab tested, 700+ Polyphenol Organic EVO: High Polyphenol Extra Virgin Olive Oil from GreeceRed Boat Brand Fish SauceEden Select Umeboshi Vinegar✨ Looking for Ongoing Support? If this episode resonated with you, you don’t have to navigate your cooking, eating, hormones, and energy alone.  Join the Mood & Metabolism Collective for guided support, recipes, and community:  👉 https://catdillon.com/MoodMetabolismMealCollective Waitlist for 2026 Cohort 30 Day Craving Breakthrough.  Rewire Your Brain, Find Peace with Food, and Unlock Your Optimum Vitality 👉 https://catdillon.com/waitlist More Resources for You: 💌 Inner Wisdom Eating Guided Reset A gentle reset for overwhelmed eaters wanting calmer cravings & steadier metabolism. 👉 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 🧠 Blood Sugar & Brain Health Boost: 5-Day Challenge for Women 50+ (self-paced) 👉 https://catdillon.com/5DayChallenge 📄 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

    16 min
  5. Episode 11: "Cravings Are Clues: What Your Body Is Asking For" (Extended Episode)

    FEB 4

    Episode 11: "Cravings Are Clues: What Your Body Is Asking For" (Extended Episode)

    🎙️ Episode 11: Extended Format Cravings Are Clues: What Your Body Is Asking For In this episode, you’ll learn: How slowing down and paying attention at meals can transform mindless, autopilot eating into awareness and satisfaction.Why cravings aren’t a fasign of weakness—they’re messages from your body and brain about what you actually need.How dopamine, blood sugar, and nutrient gaps (protein, magnesium, zinc, and B vitamins) influence cravings and appetite.Practical strategies to read your cravings like clues and respond thoughtfully, so you feel calmer, more satisfied, and supported.Ways to support your nervous system, fuel your body properly, and bring pleasure back into eating without guilt or restriction.Protocol: Get $100 off (*half price!) on my Nervous Tension Protocol (use CALM100 at checkout) ENDS Friday - https://catdillon.com/NervousTensionProtocolMentioned in This Episode: Nutrient-driven appetite (protein & fat leverage)Episode 10: Eating, Satisfaction & What We're Really Hungry For30 Day Craving Breakthrough WaitlistThe Hunger Habit: Why We Eat When We're Not Hungry and How to Stop , Jud Brewer Incorrect reference Dr. Judson Brewer (“Dr. Jud”) - he is not a psychologist but a renowned psychiatrist, neuroscientist, and expert in mindfulness training for habit change and addiction.More Resources for You: 30g + Protein BreakfastsNutrisense Continuous Glucose MonitorEnzymes, Perfect Aminos, Magnesium, Zinc, B Complex More Resources for You: 💌 Inner Wisdom Eating Guided Reset A gentle reset for overwhelmed eaters wanting calmer cravings & steadier metabolism. 👉 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 🧠 Blood Sugar & Brain Health Boost: 5-Day Challenge for Women 50+ (self-paced) 👉 https://catdillon.com/5DayChallenge 📄 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

    21 min
  6. Episode 10: "Eating, Satisfaction & What We’re Really Hungry For"

    JAN 27

    Episode 10: "Eating, Satisfaction & What We’re Really Hungry For"

    In this episode, you’ll learn: Why eating “healthy” can still leave you feeling unsatisfied, bloated, or preoccupied with foodThe difference between fullness, control, and true satisfactionHow nutrient-driven appetite (protein, fat, flavor, and pleasure) shapes how much we eatWhy satisfaction is a biological signal—not a willpower or discipline issueHow stress, rushing, and eating on the go can block your body’s ability to register nourishmentGentle, practical ways to bring more satisfaction and calm into everyday mealsUpcoming Events: Workshops and upcoming offerings will be shared soon — stay tuned or follow along on social media for updates.Mentioned in This Episode: Nutrient-driven appetite (protein & fat leverage)Managing your health isn’t a one-size-fits-all approachMore Resources for You: Calm Kitchen Companion: A supportive collection of audio meditations and simple practices to help you reconnect with your body, regulate your nervous system, and bring more ease and intention into meals — whether you’re eating alone, with others, traveling, or navigating everyday chaos.More Resources for You: 💌 Inner Wisdom Eating Guided Reset A gentle reset for overwhelmed eaters wanting calmer cravings & steadier metabolism. 👉 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 🧠 Blood Sugar & Brain Health Boost: 5-Day Challenge for Women 50+ (self-paced) 👉 https://catdillon.com/5DayChallenge 📄 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

    9 min
  7. Episode 9 - "Who Will Preserve Our Rituals and Traditions?"

    JAN 21

    Episode 9 - "Who Will Preserve Our Rituals and Traditions?"

    🎙️ Episode 9:  Who Will Preserve Our Food Rituals? In this episode, you’ll learn: How food memories and nostalgia impact mood, stress, and overall well-being.The difference between routines and rituals, and why rituals give meaning to everyday meals.Why preserving or creating food traditions matters for identity, connection, and emotional grounding.Practical ways to design your own food rituals — from simple weekly practices to meaningful meals with loved ones.How to turn ordinary cooking and eating into moments of presence, creativity, and joy.Upcoming January Skills Workshop: 👩‍🍳 "Cook Like a Zen Master”: 5 Kitchen Skills That Calm Your Nervous System, Sharpen Your Metabolism, and Make Food Feel Effortless Sign Up: https://catdillon.com/ZenChef Mentioned in This Episode: 🎙️ Episode 4: Why Entertaining Triggers Stress (and What Helps) The Last Sweet Bite: Stories and Recipes of Culinary Heritage Lost and Found, Michael Shaikh The Creative Act, Rick Rubin The Four Tendencies, Gretchen Rubin Outer Order, Inner Calm, Gretchen Rubin Mating in Captivity, Esther Perel More Resources for You: 💌 Inner Wisdom Eating Guided Reset A gentle reset for overwhelmed eaters wanting calmer cravings & steadier metabolism. 👉 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 🧠 Blood Sugar & Brain Health Boost: 5-Day Challenge for Women 50+ (self-paced) 👉 https://catdillon.com/5DayChallenge 📄 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

    12 min
  8. Episode 8 - "When Cooking Gets to Be Creative Again"

    JAN 14

    Episode 8 - "When Cooking Gets to Be Creative Again"

    What This Episode Explores Turn your kitchen into a playground for creativity, satisfaction, and brain-boosting meals — without extra stress or rigid rules. In this episode, you’ll learn how to: Break free from meal boredom while supporting steady energy and confidence in the kitchenMake food more interesting and satisfying using what you already have at homePlay with flavors, textures, color, and leftovers to reignite joy in cookingSupport brain health and healthy aging through small, mindful kitchen shifts✨ Plus, I share a simple cheat sheet you can come back to anytime — before you shop or cook. Mentioned in This Episode Upcoming January Skills Workshop  👩‍🍳 "Cook Like a Zen Master”: 5 Kitchen Skills That Calm Your Nervous System, Sharpen Your Metabolism, and Make Food Feel Effortless Sign Up: https://catdillon.com/ZenChef 🎁 My Gift to You: The Slow Kitchen Cheat Sheet 12 Simple Ways to Use What You Have, Differently 👉 https://catdillon.com/TheSlowKitchenCheatSheet 🐟 Seatopia – responsibly sourced, regenerative seafood I use regularly 👉 https://seatopia.fish/CATDILLONRHN Additional Resources Meal Toppers I Mentioned Cacao nibs: https://amzn.to/4sqozHJMatcha: https://amzn.to/49kLAmCTurmeric: https://amzn.to/4plX5AgAçaí: https://amzn.to/4jr2WD5Ube: https://amzn.to/4jr2WD5🍠 Grow Japanese sweet potatoes from seed: 👉 Organic Sweet Potatoes  References & Reading Neuroplasticity: https://en.wikipedia.org/wiki/NeuroplasticityBDNF: https://en.wikipedia.org/wiki/Brain-derived_neurotrophic_factorMore Resources for You: 💌 Inner Wisdom Eating Guided Reset A gentle reset for overwhelmed eaters wanting calmer cravings & steadier metabolism. 👉 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 🧠 Blood Sugar & Brain Health Boost: 5-Day Challenge for Women 50+ (self-paced) 👉 https://catdillon.com/5DayChallenge 📄 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

    17 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
    16
  • Rating
    Clean
  • Copyright
    © 2026 The Slow Kitchen Podcast
  • Show Website
    The Slow Kitchen Podcast