🌿 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 seed research in dermatology
• Cardiovascular + 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 recipes
• Drag-and-drop meal planner with smart grocery lists (Instacart included)
• Monthly cooking classes
• Calm 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/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

🌿 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 for high-quality matcha: Uji, Nishio, Kagoshima

Quality Matcha Sources (Examples)

• Ippodo Tea 
• Kettl
• DoMatcha (what I use daily)
• Matchaful
• Naoki 

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/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

🌟 5 Key Takeaways

* Register for the Carb Clarity Masterclass this Thursday at 11 AM PST (LIVE CLASS. No replay)

1. That summer in Japan, I didn’t just learn about food—I learned how to truly experience it.
2. My first meal in Kyoto showed me that even the simplest food, when prepared with care, can feel extraordinary.
3. Every meal had a quiet balance to it, and without even trying, my body began to relax into that rhythm.
4. Whether it was a bowl of ramen on a rainy day or cooking with my students, food was never rushed—it was given attention.
5. What stayed with me most was that food in Japan wasn’t just about eating—it was about respect, presence, and connection to everything around you.

📚 Resources & Inspiration

Japanese Food Culture & Mindfulness

• JapanGuide.com— for cultural context on meals, etiquette, and tradition
• Maizuru — Where I taught English. Maizuru is a port city in northern Kyoto along the coast of the Sea of Japan.
• “Washoku: Recipes from the Japanese Home Kitchen” — a great book on balanced traditional meals
• Matcha Whisk Set, Ceramic Matcha Kit Set
• DoMatcha - Organic Ceremonial Green Tea Matcha Powder

Mindful Eating Influences

• Wabi Sabi Love: The Ancient Art of Finding Perfect Love in Imperfect Relationships

Note:  I might receive a small commission if you use these links—rest assured, I’ve carefully vetted each one

💛 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.

✨ 1:1 Coaching Waitlist opens in April — Sign up here

Or

🌿 Join the Mood & Metabolism Collective — Learn more & join here
Inside you’ll find:

• Quick, blood-sugar-steady recipes
• Drag-and-drop meal plans

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/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

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 cannot build a healthy relationship with food while being afraid of it."

5. Eating reflects your relationship with yourself
"Food is often used as a pause button… when what we really need is permission to pause."

🍽️ Simple Practices Mentioned

• Pause for three slow breaths before eating
• Sit down and eat without distractions when possible
• Aim for regular meals including protein, healthy fats, and fiber
• Allow a few hours between meals so digestion can complete
• Focus on satisfaction, not restriction
• Notice how foods make you feel, not just their nutrition profile

📚 Resources & Inspiration

Thich Nhat Hanh
Mindful eating reminder: “When you eat, eat.”

Wendell Berry
"People who know how to eat well are among the happiest people in the world."

These teachers deeply influence the philosophy of mindful and conscious eating.

💛 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.

✨ 1:1 Coaching Waitlist opens in April — Sign up here

Or

🌿 Join the Mood & Metabolism Collective — Learn more & join here
Inside you’ll find:

• Quick, blood-sugar-steady recipes
• Drag-and-drop meal planner with smart grocery lists (Instacart included)
• Monthly cooking classes
• Calm 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/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

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.
• A simple practice you can try tonight to become more aware of taste, cravings, and satisfaction while eating.

Mentioned in This Episode:

Pascha Organic Dark Chocolate Bars, 85% Cacao, Gluten Free & Non GMO 

Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food, Jan Chozen Bays

Charles Zuker’s work on taste circuits in the brain:  Explains the experiments showing that activating sweet or bitter neurons can make mice behave as if they are tasting those flavors.

Study showing taste perception is wired into the brain: Shows how activating sweet or bitter brain regions can trigger taste behaviors even with plain water.

Taste receptors of the gut: emerging roles in health and disease

Episode 15 Why We Eat Until Our Pants Are Too Tight; The Habit Loop (Cue → Routine → Reward)

Taste: Surprising Stories and Science about Why Food Tastes Good: Learn how our five senses work together to form flavor perception and how the experience of food changes for people who have lost their sense of smell or taste.

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! 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. 

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/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

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:

• 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/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

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 independence and interdependence

Key Takeaways

• Eating alone is not inherently lonely — meaning determines the experience
• Shared meals support co-regulation and connection
• Solitude can improve awareness of hunger, fullness, and satisfaction
• Chronic isolation — not solo meals — is what depletes us
• Nervous 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/TheSlowKitchenCheatSheet
• 5 Day Nourish Reset: Simple Daily Care For Times of Hardship
  👉 https://catdillon.com/5DayNourishReset

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/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

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 health
• The Doctrine of Signatures and how cultures observed healing clues in plants and foods
• Why modern nutrition rules often disconnect us from our own body signals
• Lessons from Cat’s work in wellness retreats helping people reconnect with hunger, fullness, and intuition
• How stress and emotions show up physically in the body
• Why slowing down and listening to your body may be more powerful than following another diet plan
• Simple ways to begin rebuilding trust with your body and food

This 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 Buchanan
• My Inner Wisdom Eating Summit
• The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma, Bessel van der Kolk M.D.

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/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

🎙️ 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 Pestle
• Preblended umami seasoning with no MSG: Organic Umami Seasoning
• Lab tested, 700+ Polyphenol Organic EVO: High Polyphenol Extra Virgin Olive Oil from Greece
• Red Boat Brand Fish Sauce
• Eden 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:

• 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/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

🎙️ 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/NervousTensionProtocol

Mentioned in This Episode:

• Nutrient-driven appetite (protein & fat leverage)
• Episode 10: Eating, Satisfaction & What We're Really Hungry For
• 30 Day Craving Breakthrough Waitlist
• The 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 Breakfasts
• Nutrisense Continuous Glucose Monitor
• Enzymes, Perfect Aminos, Magnesium, Zinc, B Complex

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/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