The Slow Kitchen Podcast

🌿 What We Talked About Why plant diversity matters more than chasing superfoods The gut-loving power of herbs, spices, and polyphenols Easy ways to add more plants to your everyday meals How different plants nourish different gut microbes Why it's time to refresh your spice cabinet An invitation to join the Gut Garden Challenge 📚 Mentions & Resources 🌱 Gut Garden Challenge Ready to gro...

Podcast 32:  “Fibermaxxing: My Thoughts on the Internet's Latest Health Obsession” In This Episode You'll Learn: What the fiber maxxing trend gets right—and where it can go wrong. The different types of fiber (soluble, insoluble, fermentable fiber, resistant starch, and FODMAPs) and what each one does in your body. Why fiber is essential for blood sugar balance, gut health, cholesterol,...

🎙️ Episode: The Simple Power of Sprouting: The Food That Grows While You Sleep What We Talked About Why nutrition isn't about choosing plants or protein The benefits of sprouts for nutrient density and plant diversity How sprouting increases nutrient availability The science behind broccoli sprouts and sulforaphane Why sulforaphane may support healthy aging, detoxification, and hormone metabo...

📌 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 accor...

📌 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 s...

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...

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 a...

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 cauli...

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 Takeaway...

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 you...

"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 streng...

What we cover in this episode: Why bone health is more than calcium, menopause, or a scan How stress, hormones, and metabolism shape bone over time - my story…. The concept of “scaffolding” and what actually builds (or breaks down) bone The role of protein, nutrients, and resistance training in rebuilding Why your nervous system and sense of safety matter more than you think Key Takeaway: - Bone i...

🧠 Key Topics and Takeaways: Why metabolic health is deeply tied to circadian rhythm How blood sugar, cortisol, and hormones interact What “lifestyle jet lag” actually means Why your body feels tired but wired at night A simple nervous system reset if you can’t sleep Practical ways to restore rhythm  💡 Featured Experts Mentioned: The Circadian Code: Lose Weight, Supercharge Your Energy, and Trans...

🌿 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 osteoarthritis Black s...

🌿 5 Key Takeaways Matcha produces calm, steady energy L-theanine + EGCG support balance, metabolic, and brain health Whole leaf = more antioxidants Mind the temperature (~160–175°F) to prevent bitterness Technique matters: sift, whisk, and drink fresh 📚 Resources & Inspiration Matcha Culture & Origins Japanese tea ceremony traditions rooted in Zen Buddhism (12th century) Regions known fo...

🌟 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 rela...

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 c...

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...

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 hu...

Episode 14 - Eating Alone: Lonely or Liberating? In This Episode, We Discuss: How the story you tell yourself shapes the experience of eating alone The difference between solitude and isolation Why shared meals regulate the nervous system How solo meals can strengthen presence and self-trust The role of distraction (TV, scrolling, multitasking) when eating alone Why resilience requires both indepe...

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 he...

🎙️ 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...

🎙️ 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,...

In this episode, you’ll learn: Why eating “healthy” can still leave you feeling unsatisfied, bloated, or preoccupied with food The difference between fullness, control, and true satisfaction How nutrient-driven appetite (protein, fat, flavor, and pleasure) shapes how much we eat Why satisfaction is a biological signal—not a willpower or discipline issue How stress, rushing, and eating on the go ca...

🎙️ 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...