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 26 - "What the Farmer’s Market Gives Me That the Grocery Store Never Could - Notes From the Slow Kitchen"

    4D AGO

    Episode 26 - "What the Farmer’s Market Gives Me That the Grocery Store Never Could - Notes From the Slow Kitchen"

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

    21 min
  2. Episode 25 - "Carbs, Fats, Fruit and Sleep: Your Nutrition Questions, Answered"

    MAY 13

    Episode 25 - "Carbs, Fats, Fruit and Sleep: Your Nutrition Questions, Answered"

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

    19 min
  3. Episode 24 - "Protein Isn’t the Whole Story: Let’s Talk Polyphenols"

    MAY 6

    Episode 24 - "Protein Isn’t the Whole Story: Let’s Talk Polyphenols"

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

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

    APR 29

    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
  5. 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
  6. 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
  7. 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
  8. 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
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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
    27
  • Rating
    Clean
  • Copyright
    © 2026 The Slow Kitchen Podcast
  • Show Website
    The Slow Kitchen Podcast

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