Cat Dillon - Registered Holistic Nutritionist

03/23/2026

If you feel exhausted in menopause… it's not because you're lazy.

It's because estrogen is deeply connected to your mitochondria—the energy factories in your cells.

When estrogen shifts, your energy production shifts with it.

The fix isn't pushing harder.
It's supporting smarter.

✅ Sleep
✅ Protein
✅ Stable blood sugar

That's how you work with your body, not against it.

Drop a 🙋 if you're tired of being told you just need more coffee.

03/19/2026

Let’s clear something up. 👇

Waking up at 3 a.m. every night?

It’s not always insomnia.

It’s often your blood sugar crashing and your body hitting the panic button (a.k.a. releasing cortisol and adrenaline) to wake you up.

Your body thinks it’s saving your life. It just ends up ruining your sleep.

The fix?
❌ Not sleeping pills.
✅ Stabilizing your metabolism during the day.

Balance the day. Sleep through the night.

Save this for the next time you're staring at the ceiling at 3 a.m. 💾

03/17/2026

Why do cravings hit SO HARD in menopause—even when you're eating healthy? 🤔

It's not about willpower. Here's what's really happening:

🩸 Blood sugar crashes → Your brain demands quick energy
⚡ Cortisol stays elevated → Your body craves fast fuel to keep going
🧠 Your nervous system is stuck in "go mode" → Food becomes the quickest way to calm down

Understanding these three triggers changes everything. You're not failing; your body is just trying to help. 💛

DM me the word "PLAN" to get my 12-page Menopausal Wellness Plan, to help support nutrition and lifestyle and blind spots to balancing hormones and habitual behaviors around eating. 📩✨

03/12/2026

Most women I work with think the goal is to avoid carbs 🥖❌.
But the real magic is when you eat them.

After strength training 🏋️‍♀️ or a walk 🚶‍♀️ is one of the best times to include a small amount of quality carbs paired with protein. This supports recovery, stabilizes blood sugar, and helps the body actually use the fuel.

Instead of stressing about carbs all day, think strategic fueling.

A few simple post-movement ideas:
• Greek yogurt 🥣 + a few berries
• Cottage cheese 🧀 + sliced peach 🍑
• Smoked salmon 🐟 + cucumber 🥒 + a few roasted sweet potato cubes 🍠
• Eggs 🍳 + sautéed greens 🥬 + a couple bites of fruit
• Protein smoothie with collagen, almond milk, and half a banana 🥤
• Chicken salad + roasted carrots 🥕

Notice the theme: protein first, carbs as support — not the main event.

Timing carbs around activity often works far better than trying to eliminate them entirely.

If you're not sure how to apply this to your routine, we can map it out together.

👉 Book a session and we’ll personalize your fueling strategy:
https://p.bttr.to/2UUfisw

03/05/2026

Talking about a lot of reasons WHY you might overstuff yourself more than you’d like.

I’ll discuss the biology, neurobiology and emotional reasons behind it in 13 minutes to be exact!

Like fullness as nervous system regulation.

That’s right…. A full stomach can activate a calming parasympathetic response.

I’ll bet that’s not a huge surprise to you….

And there’s so much more.♥️

Podcast Episode · The Slow Kitchen Podcast · March 4 · 13m

02/28/2026

Not all cravings mean you actually need food. Sometimes, it's your nervous system, not your stomach, calling the shots. Here's how to tell the difference ⬇️

🔹 Physical Hunger (Your Body Needs Fuel)
✅ Gradual onset
✅ Any food sounds satisfying
✅ Stomach growling, low energy
✅ Stops when you're full
✅ No guilt after eating

🔹 Stress Hunger (Your Nervous System Seeking Comfort)
🚨 Sudden, urgent craving
🚨 Specific food (usually sugar, carbs, or salty snacks)
🚨 No real stomach hunger—just a "need" to eat
🚨 Hard to stop even when full
🚨 Guilt or regret after eating

✨ What to Do Instead?
💡 Pause: Take a deep breath & check in with yourself. Can you ride the wave for at least 10 minutes?
💡 Hydrate: Sometimes thirst mimics hunger.
💡 Regulate: Try movement, fresh air, or deep breathing before grabbing food.
💡 Mindful Nourishment: If it's true hunger, enjoy a balanced meal.

👀 Next time you reach for a snack, ask: "Is this for my body or my emotions?" 🌿✨

02/27/2026

There's a story on this plate. It's written in the soil, watered by rain, and brought to life by the sun and the farmer's care. When we eat with gratitude 🙏, we honor that journey. It becomes more than food—it becomes connection. 🌎✨

02/25/2026

When you "forget" the plan… 🤔
Is it boredom?
Is it rebellion?
Or is it exhaustion?

Sometimes we think we lack discipline.
But what if we're actually tired of sameness?
Or quietly pushing back against restriction?
Depleted from holding it all together?

The food rut isn't always about food.
It can be about safety.
Control.
Predictability.
Identity.

And when the plan gets "forgotten,"
that moment tells the truth.
Not about willpower... but about your nervous system. 🧠

Before you tighten the rules…
Pause.
Ask the real question.
Is it boredom?
Rebellion?
Or exhaustion?

Awareness changes everything. 🌿

02/24/2026

Eating Fast Has a Significant Impact on Glycemic Excursion in Healthy Women: Randomized Controlled Cross-Over Trial 📊

Nutrients. 2020 Sep 10;12(9):2767. doi: 10.3390/nu12092767

In this randomized, crossover study, 19 healthy women wore a continuous glucose-monitoring system 🩸 and ate breakfast, lunch, and dinner quickly (10 minutes per meal) ⏩ or slowly (20 minutes per meal) ⏱️. The primary outcome was the postprandial glycemic response. The two secondary outcomes were glycemic variability (standard deviation of blood glucose and mean amplitude of glycemic excursions) and postprandial glucose incremental area under the curve (IAUC).

Takeaway? Slowing down at meals isn't just mindful—it's metabolic. 🌿

02/21/2026

Want to crack the code on your cravings? 🔑🍫
A simple 1-week check-in—just track:
📝 What you eat
💓 How you feel
⏰ When cravings hit
…can reveal patterns that change everything. ✨

Research shows that people who self-monitor consistently are more likely to:
✅ Control cravings
✅ Change habits
✅ Reach their wellness goals
(PMID: 28500022, JMIR Publications)

Ready to start? DM me **“CHECKLIST”** and I’ll send you my Personal Craving Control Checklist straight to your inbox! 📩💛

02/19/2026

Do THIS before trying THAT 🔄:

🍽️ Eat fewer processed foods → start by cutting red dyes (check your gum!)
🚶‍♀️ Walk 8–10k steps → before cold plunging
🥩 Eat enough protein → before amino acid supplements
🥬 Eat real fiber → before loading up on greens powders
☀️ Get morning sunlight → before red light therapy
⚖️ Eat balanced meals → before wearing a CGM
🍳 Use stainless or cast iron → before buying the latest “non-toxic” pan

Unsexy. Affordable. Effective.
Master the basics first—then play with the toys. 🌿

02/19/2026

Basic Daily habits that quietly improve your health span: ☀️

• Get morning sunlight 🌅
• Hydrate (add electrolytes) 💧
• Eat a protein-rich breakfast (30+ g) 🥚
• Eat every ~4 hours ⏰
• Walk and move throughout the day 🚶‍♀️
• Chew your food, eat with presence 🍽️
• Power down screens 1–2 hours before bed 📵
• Connect with someone you care about 💬
• Practice gratitude 🙏

Simple. Basic. Surprisingly powerful. 🌿