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?"

📌 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  [https://www.salk.edu/scientist/satchidananda-panda/]— leading circadian biology researcher at the Salk Institute and author of The Circadian Code  * Chrononutrition [https://pmc.ncbi.nlm.nih.gov/articles/PMC9916946/]— the study of how meal timing interacts with circadian rhythms and health  * Circadian Rhythms [https://www.sleepfoundation.org/circadian-rhythm] — the body's internal 24-hour timing system that regulates nearly every biological process  * Migrating Motor Complex (MMC) [https://pmc.ncbi.nlm.nih.gov/articles/PMC5137267/] — the digestive system's "housekeeping crew" that works between meals  * Mitochondria [https://www.nature.com/collections/fdjjehbiba]— the energy-producing structures in cells that also operate on circadian schedules  * Time-Restricted Eating (TRE) [https://newsroom.heart.org/news/reducing-total-calories-may-be-more-effective-for-weight-loss-than-intermittent-fasting]— 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 [https://amzn.to/4a5MftE]  * Read: NHLBI Guide to Circadian Rhythms and Health [https://www.nhlbi.nih.gov/health/sleep/sleep-wake-cycle] * Explore: Satchin Panda's Research at the Salk Institute [https://www.salk.edu/scientist/satchidananda-panda/] 🌟 Download: Eat to Sleep Well Tonight Guide  [https://l.bttr.to/wM0Tf] 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 [https://catdillon.com/BoneHealthBlindSpots] * 💌 Inner Wisdom Eating Guided Reset 👉 https://catdillon.com/InnerWisdomEatingGuidedReset [https://catdillon.com/InnerWisdomEatingGuidedReset] * ❓ Quiz: How Much of a Mindful Eater Are You? 👉 https://catdillon.com/MindfulEaterQuiz [https://catdillon.com/MindfulEaterQuiz] * 🍳 10 Craving-Busting Breakfasts 👉 https://catdillon.com/CraveBustingBreakfasts [https://catdillon.com/CraveBustingBreakfasts]  * 📄 10 Best Blood Sugar Hacks for Women 40+ 👉 https://catdillon.com/10BloodSugarHacks [https://catdillon.com/10BloodSugarHacks] Connect with Me: * Instagram: https://instagram.com/catdillonrhn/ [https://instagram.com/catdillonrhn/] * Facebook: https://www.facebook.com/CatDillonRHN/ [https://www.facebook.com/CatDillonRHN/] * LinkedIn: https://www.linkedin.com/in/catdillonrhn/ [https://www.linkedin.com/in/catdillonrhn/] * YouTube: https://www.youtube.com/@catdillonrhn [https://www.youtube.com/@catdillonrhn]

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  [https://amzn.to/4vEUPI4] * Dopamine = reward prediction / learning signal (not just pleasure), Read the book: Dopamine Nation, Anna Lembke [https://amzn.to/4dVOCS4] * 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 [https://amzn.to/4ebgMHA] * 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 [https://amzn.to/4fwGfO3] 📚 Resources * Fill Out the Free Habit Awareness Tracker [https://l.bttr.to/2Xkmv] (trigger → behavior → need → outcome → bigger better offer )  * “Bigger Better Offer (BBO)” framework [https://amzn.to/4vEUPI4]— Judson Brewer, The Hunger Habit, Judson Brewer  * Mindful Nourishment Bundle [https://l.bttr.to/zowh6] (slow down, sensory awareness)  * CBT tools for thought loops around food, Read: How To Use CBT Thought Records To Change The Way You Feel [https://www.psychologytools.com/self-help/thought-records]  * Blood Sugar & Brain Health Boost: 5-Day Challenge for Women 50+ [https://l.bttr.to/Zrkd0] (self paced program)  * Mindless Munching Mini Course [https://l.bttr.to/Xbe51]  * Nervous Tension Protocol [https://l.bttr.to/iYxXn] (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 [https://catdillon.com/BoneHealthBlindSpots] * 💌 Inner Wisdom Eating Guided Reset 👉 https://catdillon.com/InnerWisdomEatingGuidedReset [https://catdillon.com/InnerWisdomEatingGuidedReset] * ❓ Quiz: How Much of a Mindful Eater Are You? 👉 https://catdillon.com/MindfulEaterQuiz [https://catdillon.com/MindfulEaterQuiz] * 🍳 10 Craving-Busting Breakfasts 👉 https://catdillon.com/CraveBustingBreakfasts [https://catdillon.com/CraveBustingBreakfasts]  * 📄 10 Best Blood Sugar Hacks for Women 40+ 👉 https://catdillon.com/10BloodSugarHacks [https://catdillon.com/10BloodSugarHacks] Connect with Me: * Instagram: https://instagram.com/catdillonrhn/ [https://instagram.com/catdillonrhn/] * Facebook: https://www.facebook.com/CatDillonRHN/ [https://www.facebook.com/CatDillonRHN/] * LinkedIn: https://www.linkedin.com/in/catdillonrhn/ [https://www.linkedin.com/in/catdillonrhn/] * YouTube: https://www.youtube.com/@catdillonrhn [https://www.youtube.com/@catdillonrhn]

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 [https://gleaming-dusk-966b4d.netlify.app] and discover what your cravings, food choices, and eating patterns may be trying to tell you.   Resources & Research Mentioned * Food Texture & Emotions [https://www.sciencedirect.com/science/article/abs/pii/S0195666326000280] * How Children Learn Food Preferences [https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2017.01046/full] * Why We Learn to Like Foods We Once Hated [https://www.npr.org/sections/thesalt/2015/01/13/376963730/how-do-we-grow-to-like-the-foods-we-once-hated] * Sweetness & Prosocial Behavior [https://pubmed.ncbi.nlm.nih.gov/21875232/] * Bitterness & Personality Traits [https://doi.org/10.1016/j.appet.2015.08.027] * Why We Crave Salt [https://www.healthline.com/health/craving-salt] * Physical Warmth & Emotional Connection [https://pmc.ncbi.nlm.nih.gov/articles/PMC2737341/] * Sweet Taste & Social Behavior (Full Study) [https://psycnet.apa.org/doiLanding?doi=10.1037%2Fa0025253] * Individual Differences in Bitter Taste Preferences & Personality [https://gwern.net/doc/psychology/personality/psychopathy/2015-sagioglou.pdf] 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! [https://catdillonrhn.practicebetter.io/#/5cff1132627d791b2c7418df/bookings?p=68262a777031a7f5f3bdc45c&step=package] 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 [https://catdillon.com/BoneHealthBlindSpots] * 💌 Inner Wisdom Eating Guided Reset 👉 https://catdillon.com/InnerWisdomEatingGuidedReset [https://catdillon.com/InnerWisdomEatingGuidedReset] * ❓ Quiz: How Much of a Mindful Eater Are You? 👉 https://catdillon.com/MindfulEaterQuiz [https://catdillon.com/MindfulEaterQuiz] * 🍳 10 Craving-Busting Breakfasts 👉 https://catdillon.com/CraveBustingBreakfasts [https://catdillon.com/CraveBustingBreakfasts]  * 📄 10 Best Blood Sugar Hacks for Women 40+ 👉 https://catdillon.com/10BloodSugarHacks [https://catdillon.com/10BloodSugarHacks] Connect with Me: * Instagram: https://instagram.com/catdillonrhn/ [https://instagram.com/catdillonrhn/] * Facebook: https://www.facebook.com/CatDillonRHN/ [https://www.facebook.com/CatDillonRHN/] * LinkedIn: https://www.linkedin.com/in/catdillonrhn/ [https://www.linkedin.com/in/catdillonrhn/] * YouTube: https://www.youtube.com/@catdillonrhn [https://www.youtube.com/@catdillonrhn]

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 [https://www.realfoodco.com]  * Star Route Farms [https://www.starroutefarms.org/] * Alvarado Street Bakery [https://www.alvaradostreetbakery.com/] * Tassajara Bread Book & Bakery History [https://www.sfgate.com/news/article/Tassajara-Bakery-to-close-its-doors-3089165.php] * Chez Panisse [https://www.chezpanisse.com/] * Alice Waters [https://www.womenofthehall.org/inductee/alice-waters/] The Midlife Nourishment Collective [https://catdillonrhn.practicebetter.io/#/5cff1132627d791b2c7418df/bookings?p=68262a777031a7f5f3bdc45c&step=package]  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 [https://l.bttr.to/J5wBd] 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 [https://p.bttr.to/3ZCyR8M] 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 [https://catdillon.com/BoneHealthBlindSpots] * 💌 Inner Wisdom Eating Guided Reset 👉 https://catdillon.com/InnerWisdomEatingGuidedReset [https://catdillon.com/InnerWisdomEatingGuidedReset] * ❓ Quiz: How Much of a Mindful Eater Are You? 👉 https://catdillon.com/MindfulEaterQuiz [https://catdillon.com/MindfulEaterQuiz] * 🍳 10 Craving-Busting Breakfasts 👉 https://catdillon.com/CraveBustingBreakfasts [https://catdillon.com/CraveBustingBreakfasts]  * 📄 10 Best Blood Sugar Hacks for Women 40+ 👉 https://catdillon.com/10BloodSugarHacks [https://catdillon.com/10BloodSugarHacks] Connect with Me: * Instagram: https://instagram.com/catdillonrhn/ [https://instagram.com/catdillonrhn/] * Facebook: https://www.facebook.com/CatDillonRHN/ [https://www.facebook.com/CatDillonRHN/] * LinkedIn: https://www.linkedin.com/in/catdillonrhn/ [https://www.linkedin.com/in/catdillonrhn/] * YouTube: https://www.youtube.com/@catdillonrhn [https://www.youtube.com/@catdillonrhn]

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 experiences * Farmers markets as a way to reconnect with seasonality, freshness, and real food * Sprouts vs microgreens and their nutrient density, especially broccoli and amaranth varieties * Key produce highlights: arugula, Tokyo turnips, yellow carrots, yellow cucumbers, heirloom tomatoes, broccolini, yellow cauliflower, broccoli and amaranth microgreens, pastured blue eggs * How food preparation (like tomatoes + olive oil), as well as mechanical chopping and chewing improves nutrient absorption * The role of cruciferous vegetables in supporting detox and hormone pathways Key Takeaways * Food impacts digestion, nervous system, mood, and connection—not just energy * Slowing down before eating can improve digestion and reduce food anxiety * Nutrition confusion often comes from missing context, not lack of discipline * Eating a variety of colorful, fresh foods supports different protective plant compounds * Simple, seasonal meals can feel grounding, satisfying, and regulating * Farmers markets help restore sensory awareness and food connection Mentioned * Sea’s Greens Microgreens [https://www.seasgreens.com/]  * JR Organics & Encinitas Farmers Market [https://www.jrorganicsfarm.com]  * My Watermelon Salad [https://app.thatcleanlife.com/shares/e49f777e-511a-42f6-b2b8-fdd36cb4fe7e]  * Broccoli sprouts & sulforaphane [https://www.thesproutingcompany.com/pages/what-is-sulforaphane?tw_source=google&tw_adid=&tw_campaign=23480441175&tw_kwdid=&gad_source=1&gad_campaignid=23485543181&gbraid=0AAAAA9cpHhvZiFQu7iRqWw8IkChgOBIpc&gclid=Cj0KCQjwlLDQBhDjARIsAPlIefGaDZzbS4Ud1y8Z_iEycQUKzyBdB_EZh3joko58VRy8uvTw-pECyycaApfREALw_wcB]  * Get Your EASY At Home Sprout Kit [https://amzn.to/4ulttGH]  * Amaranth microgreens [https://amzn.to/4uSzWsn]  * Lemon cucumbers [https://specialtyproduce.com/produce/Lemon_Cucumbers_3844.php]  * How to on Tokyo turnips [https://www.seriouseats.com/japanese-turnips-saute-easy-side-dish-recipe]  * Arugula [https://specialtyproduce.com/produce/Arugula_301.php]  * Pasture-raised blue eggs [https://www.farmstore.com/blog/chickens-that-lay-blue-eggs]      * Greek olive oil  1200+ Polyphenol Extra Virgin Olive Oil [https://www.drcowansgarden.com/collections/available-now-2#_l26]  More Resources for You If this episode sparked something, here is where to go next. The Midlife Nourishment Collective [https://l.bttr.to/iMIhF] — Metabolism, Hormones & Bone Strength Refined Through Food, Rhythm & Regulation Protein Without Obsession: [https://l.bttr.to/J5wBd] 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: [https://p.bttr.to/3ZCyR8M] 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 [https://catdillon.com/BoneHealthBlindSpots]: 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 [https://catdillon.com/BoneHealthBlindSpots] * 💌 Inner Wisdom Eating Guided Reset 👉 https://catdillon.com/InnerWisdomEatingGuidedReset [https://catdillon.com/InnerWisdomEatingGuidedReset] * ❓ Quiz: How Much of a Mindful Eater Are You? 👉 https://catdillon.com/MindfulEaterQuiz [https://catdillon.com/MindfulEaterQuiz] * 🍳 10 Craving-Busting Breakfasts 👉 https://catdillon.com/CraveBustingBreakfasts [https://catdillon.com/CraveBustingBreakfasts]  * 📄 10 Best Blood Sugar Hacks for Women 40+ 👉 https://catdillon.com/10BloodSugarHacks [https://catdillon.com/10BloodSugarHacks] Connect with Me: * Instagram: https://instagram.com/catdillonrhn/ [https://instagram.com/catdillonrhn/] * Facebook: https://www.facebook.com/CatDillonRHN/ [https://www.facebook.com/CatDillonRHN/] * LinkedIn: https://www.linkedin.com/in/catdillonrhn/ [https://www.linkedin.com/in/catdillonrhn/] * YouTube: https://www.youtube.com/@catdillonrhn [https://www.youtube.com/@catdillonrhn]