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

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]

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 1. Food context is everything. 2. Variety in fruit is the goal. 3. Natural sweeteners still behave like sweeteners.  4. Leucine is the signal for muscle building.  5. Tart cherry supports sleep from two directions. 6. Your nervous system is part of the picture. Mentioned * Montmorency tart cherry capsules [https://us.fullscript.com/plans/cdillon-tart-cherry-for-sleep-recovery] (400 to 500 mg extract, taken 30 to 60 minutes before bed) * Whey protein isolate [https://us.fullscript.com/plans/cdillon-whey-protein] (look for third-party tested options with at least 2.5 grams of leucine per serving) * Monk fruit drops [https://amzn.to/4wp8bJD] and pure stevia leaf [https://amzn.to/4dcRV5K] as lower-sugar sweetener options * 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. * 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.    More Resources for You If this episode sparked something, here is where to go next. 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.  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]

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 it * What polyphenols are and why they matter beyond basic macros * How plant compounds support metabolism, brain health, and resilience * The connection between polyphenols and your gut microbiome * Why variety—not perfection—is the real missing piece in most diets * Simple, 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 [https://amzn.to/4wrKKj0] (Hardcover) – March 19, 2019, William W Li MD (Author) 🎥 This is A Gardening Show with Zach Galifianakis - Watch it here! [https://www.netflix.com/title/81902230] 💛 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 [https://catdillonrhn.practicebetter.io/#/5cff1132627d791b2c7418df/bookings?p=68262a777031a7f5f3bdc45c&step=package]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 [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 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 load * Why bone reflects what your body has lived through—not just what you take * How hormones, stress & daily patterns quietly shape bone loss or renewal * The core pillars for rebuilding bone strength and capacity Key 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 [https://go.referralcandy.com/share/JR7JJMC?s=rp&t=cp] (save $25) Power Plate: gentle vibration training to support strength, balance & bone loading [https://powerplate.com/catdillonrhn] 🌿 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 [https://catdillon.com/BoneHealthBlindSpots] 💛 Work With Cat [https://p.bttr.to/2UUfisw] 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) [https://l.bttr.to/iMIhF] 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 [https://l.bttr.to/XxhMR] 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 [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]