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Eat Kale and Cupcakes: Daily Summaries Delivered
by Laura Cipullo Whole Nutrition + Yoga
On Eat Kale & Cupcakes, registered dietitians Laura Cipullo RD CDCES, CEDS-S, RYT and Shannon Herbert, PhD, RD, CDN, RYT bring together nutrition science, compassion, and real life to talk hormones, metabolism, digestion, mindfulness, and more. Expect cozy conversations, expert insight, and permission to enjoy kale and cupcakes.Follow us Instagram @eatkaleandcupcakes.Learn more about Laura and Shannon and get in touch at www.lauracipullo.com.
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- Today24 min
Episode 23: What Is Food Noise? Why There’s More Than One Kind
“‘Food noise’ is everywhere on social media, but what does it actually mean? And is it really just one thing?”In this episode, registered dietitians Laura Cipullo and Dr. Shannon Herbert unpack this buzzy term, separate myth from reality, and explore what food noise means for your relationship with eating.In this episode, we cover:Why there's no single definition of food noise. Just as there are different types of hunger, there are different types of food noise. Knowing which one you're experiencing changes how you respond to it.How social media has fueled confusion. Thinking about food is normal, and it doesn't always signal a problem.The role of hormones. Fat tissue acts as an endocrine organ, releasing hormones like leptin that help regulate hunger and fullness. When the body becomes resistant to hormones like leptin and insulin, it can create "metabolic food noise," which means feeling hungry even when your nutritional needs are met.Navigating food noise in daily life. Why it helps to work with your healthcare providers, especially around medications that affect appetite and metabolism, such as GLP-1s, and how food noise can be addressed in nutrition counseling and therapy.The takeaway: The goal isn't to silence every thought about food. It's to approach your hunger signals with curiosity over judgment and learn to tell the different types of food noise apart.LISTEN, SUBSCRIBE & CONTINUE LEARNINGEnjoyed this conversation? Follow and subscribe to Eat Kale & Cupcakes on your favorite podcast platform so you never miss an episode! Share this episode with someone who could benefit from a more open, compassionate conversation about body image, sexual health, and intimacy.Want to take a deeper dive into nutrition and whole-person wellness?Explore our online nutrition course, designed to help you build a more informed, flexible, and empowered relationship with food and your body. Through evidence-based nutrition education, mindfulness, and practical mind-body tools, we help you move beyond rigid food rules and develop an approach to nourishment that honors both science and self.Learn more about our online course and educational resources: https://lauracipullo.com/online-course/Looking for individualized support?Laura Cipullo Whole Nutrition + Yoga offers nutrition counseling and integrative wellness services to support your relationship with food, digestive health, hormonal and metabolic health, and overall well-being.Learn more about our services: https://lauracipullo.com/Follow along for more evidence-based conversations about nutrition, hormones, metabolism, eating behaviors, mindfulness, and whole-person health.Instagram: @eatkaleandcupcakes | @lauracipullo | @shannonherbertrdThanks for listening to Eat Kale & Cupcakes—where we bring together science, psychology, and mindfulness to help you nourish your body and mind.Disclaimer: This podcast is for educational purposes only and is not a substitute for individualized medical, nutritional, or mental health care.
- 2 weeks ago54 min
Episode 22: Body Image, Sexual Health & Intimacy with Hailey Maire-Grant (Part 1)
How does the way we feel about our bodies influence our relationship with sex and intimacy? How do nutrition, hormones, trauma, and our nervous system shape sexual health? And why are these conversations still so difficult to have?In this episode of Eat Kale & Cupcakes, we sit down with Hailey Maire Grant, AASECT Certified Sex Therapist and owner of Xenia Counseling, to explore the often-overlooked connections between body image, nutrition, sexual wellness, and intimacy.Together, we discuss how our physical and emotional health can influence sexual functioning, why pleasure deserves a place in conversations about sexual health, and how to recognize when specialized support may be helpful. We also explore the role of the nervous system, the impact of trauma and stress, and the importance of letting go of rigid expectations about what sex and intimacy should look like.One of our favorite takeaways? Good enough sex on good enough days. Intimacy doesn't have to look a certain way or end in orgasm to be meaningful.Whether you're curious about sexual wellness, navigating changes in your body, working through intimacy concerns, or simply looking for a more compassionate relationship with yourself, this conversation offers a refreshing perspective on whole-person health.ABOUT OUR GUESTHailey Maire-Grant is an AASECT Certified Sex Therapist and owner of Xenia Counseling in Utah. She specializes in trauma, sexual health, relationships, and nervous system regulation. She also provides training and consultation through IYKYKtherapy to support informed, ethical conversations about sexual health in clinical practice.Learn more about Hailey and her work: https://www.xeniacounseling.org/CHAPTERS00:00 Introduction to Sexual Health and Eating Disorders03:00 The Intersection of Trauma, Sexual Health, and Eating Disorders05:57 Understanding Sexual Functioning and Nutrition09:10 Menstrual Health and Sexual Functioning11:51 Defining Sexual Health: Principles and Perspectives14:57 The Evolving Conversation Around Sexual Health17:54 Education and Training in Sexual Health20:58 Distinguishing Sex Therapists from Other Therapists23:49 When to Seek a Certified Sex Therapist30:36 Exploring Sexuality and Body Confidence33:00 The Good Enough Sex Model34:51 Books for Healthy Sexual Relationships36:39 Understanding the Nervous System's Role40:00 Grounding Techniques and Therapy45:14 Stages of Change in Therapy48:44 Neurodiversity and Sexual ExperiencesLISTEN, SUBSCRIBE & CONTINUE LEARNINGEnjoyed this conversation? Follow and subscribe to Eat Kale & Cupcakes on your favorite podcast platform so you never miss an episode! Share this episode with someone who could benefit from a more open, compassionate conversation about body image, sexual health, and intimacy.Want to take a deeper dive into nutrition and whole-person wellness?Explore our online nutrition course, designed to help you build a more informed, flexible, and empowered relationship with food and your body. Through evidence-based nutrition education, mindfulness, and practical mind-body tools, we help you move beyond rigid food rules and develop an approach to nourishment that honors both science and self.Learn more about our online course and educational resources: https://lauracipullo.com/online-course/Looking for individualized support?Laura Cipullo Whole Nutrition + Yoga offers nutrition counseling and integrative wellness services to support your relationship with food, digestive health, hormonal and metabolic health, and overall well-being.Learn more about our services: https://lauracipullo.com/Instagram: @eatkaleandcupcakes @lauracipullo @shannonherbertrdDisclaimer: This podcast is for educational purposes only and is not a substitute for individualized medical, nutritional, or mental health care.
- 4 weeks ago26 min
Episode 21: Insulin Resistance & Menopause: What Happens to Glucose, Hormones & Metabolism?
What happens to insulin, glucose, muscle, and metabolism during perimenopause and menopause?In Episode 21 of the Eat Kale and Cupcakes Podcast, Laura Cipullo and Shannon Herbert, take a whole-person look at insulin resistance and the menopause transition. We break down the physiology behind glucose and insulin metabolism, discuss why changes in insulin sensitivity can be part of the menopause picture, and explore what hormonal changes may mean for lean body mass, bone health, and metabolic health.And because menopause is about so much more than a number on the scale, we also talk about how to support metabolic and endocrine health without falling into rigid food rules, obsessive tracking, or an all-or-nothing approach to nutrition and exercise.In this episode, we discuss:Normal glucose and insulin metabolism: What happens after we eat, how glucose enters the bloodstream, and how insulin helps move glucose into cells.What is insulin resistance? We revisit our favorite taxi cab analogy to explain what happens when cells become less responsive to insulin.Insulin resistance and menopause: Why changes in estrogen and other hormones can influence glucose regulation and insulin sensitivity during perimenopause and menopause.Laura’s personal experience: Laura shares her own experience navigating insulin resistance alongside the menopause transition.Continuous glucose monitors (CGMs): What a CGM measures, how it may help someone observe changes in glucose patterns, and the limitations of using glucose data as a measure of overall metabolic health.What changes hormonally during menopause: We discuss declining estrogen and its relationship with changes in lean body mass, bone mineral density, and other aspects of health.The protective effects of estrogen: Why estrogen matters beyond reproductive health and why its effects on bone, muscle, and metabolic health are important to understand.Creatine and lean mass: We explore the potential role of creatine as one tool for supporting muscle health during midlife and menopause.Nutrition during menopause: How nutrition needs and priorities may shift during this life stage, including considerations around protein, carbohydrates, fats, and overall energy intake.Food sequencing: Could the order in which we eat carbohydrate, protein, fiber, and fat influence post-meal glucose responses?Resistance training: Why maintaining and building muscle is an important part of supporting metabolic, bone, and functional health.Fed vs. fasted workouts: Does exercising fasted provide a meaningful metabolic advantage, or might fueling your workout be more supportive for some people?Mindfulness and metabolic health: We discuss the role of mindfulness and stress regulation, including research connecting mindfulness practices with improvements in markers such as hemoglobin A1c.Avoiding rigidity and obsession: Why tracking glucose, macros, exercise, or food can become counterproductive—particularly for people with a history of eating disorders or disordered eating.Our favorite protein sources: Practical, flexible ways to incorporate protein without turning menopause nutrition into another set of rigid rules.If you enjoyed this conversation, catch up on more Eat Kale and Cupcakes episodes and resources related to menopause, hormones, metabolism, and mindful nutrition.Listen next:Episode 8 on Menopause Hormone TherapyWant to learn more?Check out our menopause blogs.Also- explore Be Your Own Nutritionist, our evidence-informed whole-person nutrition education program designed to help you understand nutrition science while developing practical skills and greater self-awareness around food, nourishment, and your body.This episode is for educational purposes only and is not a substitute for individualized medical or nutrition care. Talk with your healthcare team about your personal health history, medications, hormone therapy, glucose regulation, exercise, and nutrition needs.
- Oct 4, 202655 min
Episode 20: Mindful Movement, Sports Nutrition & Compulsive Exercise with Amy Gardner, MS, RD, CEDS-C, RYT
What happens when athletes become so disconnected from their bodies that they learn to override hunger, fatigue, pain, and the need for rest?In Episode 20 of Eat Kale & Cupcakes, Laura Cipullo and Shannon Herbert sit down with Amy Gardner, MS, RD, CEDS-C, RYT, a registered dietitian and certified eating disorder specialist with more than 20 years of experience in the eating disorder field. Together, they explore the intersection of sports nutrition, mindfulness, exercise, eating disorders, and the mind-body connection—with a particular focus on adolescents and athletes.Amy shares how her own experience as a former athlete, along with her work with eating disorders, shaped her approach to helping athletes reconnect with their bodies and develop a healthier relationship with movement and food.In this episode, we discuss:Compulsive exercise vs. beneficial movement: How can you tell when exercise has shifted from something that supports health and performance to something driven by obligation, guilt, or compulsion?Fueling adolescent athletes: Why adequate nutrition matters for growth, development, training, performance, and recovery—and what can happen when athletes consistently underfuel. The mind-body connection in sport: Why athletes can become disconnected from hunger, fatigue, pain, and other body signals, and how mindfulness can help rebuild body awareness.Using mindfulness to enhance athletic performance: Amy shares practical ways athletes can use breath, body awareness, and present-moment attention during strength training, walking, and other forms of movement.Signs of training too hard and underfueling: What athletes, parents, coaches, and healthcare professionals should watch for when training demands begin to exceed recovery and nutritional support.Hunger cues and structured fueling: Why athletes in recovery may need both mindful eating and intentional meal and snack planning—and why waiting for hunger isn't always enough.When athletic identity changes: How injury, retirement, transition out of sport, or changes in athletic identity can affect food, exercise, body image, and eating-disorder risk.Movement as connection—not disconnection: How we can shift the purpose of exercise from controlling or changing the body toward connection, enjoyment, strength, performance, and well-being.A key takeawayFor athletes, especially adolescents, more exercise is not always better. Training requires adequate fuel, recovery, rest, and attention to the body's signals. Mindfulness can be a powerful tool for helping athletes notice those signals rather than automatically overriding them.As Amy explains, beneficial movement should be additive rather than depleting—supporting energy, mood, connection, and performance rather than consistently leaving the body exhausted.Whether you're an athlete, parent, coach, dietitian, therapist, or healthcare professional, this episode offers practical strategies for recognizing the difference between healthy training and compulsive exercise and for supporting a more sustainable relationship with movement and nourishment.🎧 Listen to Episode 20 of Eat Kale & Cupcakes for the full conversation with Amy Gardner.This podcast is for educational purposes only and is not a substitute for individualized medical, nutrition, or mental health care.
- Sep 20, 202647 min
Episode 19: The GLP-1 Game Plan with Heidi Skolnik, MS, CDN, FASCM
What does nutrition look like when medications like GLP-1s change appetite, hunger, and the way we experience food?In Episode 19 of Eat Kale & Cupcakes, Laura Cipullo and Dr. Shannon Herbert sit down with Heidi Skolnik, sports nutritionist, exercise physiologist, and author of the new book, Your GLP-1 Game Plan, for a thoughtful conversation about nutrition, metabolic health, and navigating food while taking GLP-1 medications.Heidi co-authored the New York Times bestseller The Whole Body Reset. A fellow of the American College of Sports Medicine, she is the Sports Nutritionist to Juilliard, School of American Ballet and Women’s Sports Medicine Center at Hospital for Special Surgery. She appears frequently on national media outlets to discuss nutrition, health, and fitness.Heidi brings decades of experience working at the intersection of nutrition, exercise, and health and shares why nutrition support matters alongside medication.In this episode, we discuss:Heidi’s personal experience and what inspired her new bookHow GLP-1 medications affect metabolic health Why metabolic health is about more than a number on the scaleMoving beyond the idea that weight loss automatically equals healthPhysiological hunger is not about willpower or discipline How trauma impacts metabolic healthHow GLP-1 medications can affect appetite, hunger, and food intakeWhy eating enough nourishing food still matters when you’re less hungryProtein, fiber, and other nutrition considerations while taking GLP-1sLearning to recognize hunger, fullness, and emotional cues around foodWhy education and individualized nutrition guidance is an important part of medication supportAt Eat Kale & Cupcakes, we believe nutrition is about more than numbers. It’s about learning to understand your body, your biology, your relationship with food, and the many factors that influence how you eat.Want to keep learning?📖 Check out Heidi Skolnik’s new book, Your GLP-1 Game Plan, a practical guide to eating, moving, and thriving while using GLP-1 medications. The book is available beginning September 22, 2026. Order Heidi's bookLearn more about Heidi.🎓 Want to go deeper with us? Check out our GLP-1 Master Class, where we explore the nutrition, mindset, and whole-person considerations that come with navigating GLP-1 medications.Check it out.This episode is for educational purposes only and is not medical advice. Medication and nutrition decisions should be made with your individual healthcare team.
- Sep 6, 202619 min
Episode 18: PCOS/PMOS Supplements: What You Need to Know
PCOS/PMOS Supplements: What You Need to KnowWhat role do insulin resistance, inflammation, and supplements play in PCOS/PMOS? And how do you know which supplements—if any—are right for you?In Episode 18 of Eat Kale & Cupcakes, Shannon and Laura take a closer look at the metabolic and inflammatory components of PCOS/PMOS (polycystic ovary syndrome) and discuss some of their favorite supplements for supporting people with PCOS/PMOS.But supplements aren’t one-size-fits-all—and more isn’t necessarily better.In this episode we discuss:Insulin resistance and inflammation as underlying components of PCOS/PMOSShannon’s personal and professional favorite supplements for PCOS/PMOSWhy supplements can work differently from person to personWhy labs and individual health history matter when considering supplementationThe importance of working with a healthcare team to determine what is appropriate for youWhy supplements are not benign and can have side effects, interactions, and unintended effectsSymptoms and side effects to pay attention to when starting a supplementWhy taking a supplement simply because it is marketed for PCOS/PMOS doesn’t necessarily mean you need itHow to think about supplements as part of a broader approach to metabolic and hormonal health🎁 Download Our PCOS/PMOS Supplement GuideWe created a PCOS/PMOS Supplement Guide to help you better understand commonly used supplements, what they may be used for, and what to consider before adding them to your routine.The guide is intended to be used in conjunction with a qualified healthcare professional—not as a substitute for individualized medical or nutrition advice.Link to guideImportant DisclaimerThis episode and supplement guide are for educational and informational purposes only and are not intended to provide medical advice, diagnose, treat, or prevent any condition.Supplements can have side effects, interact with medications, affect laboratory values, and may not be appropriate for everyone. Individual needs vary based on medical history, medications, nutritional status, laboratory results, and other factors.Always work with your physician, registered dietitian, pharmacist, or other qualified healthcare professional before starting, stopping, or changing a supplement. The supplement guide should be used in conjunction with your healthcare professional to determine what, if anything, is appropriate for you.PCOS | PMOS | insulin resistance | inflammation | supplements | hormonal health | metabolic health | nutrition | women's healthFollow Eat Kale & Cupcakes for conversations about nutrition, hormones, metabolism, digestion, eating disorders, and whole-person health.
- Aug 23, 202628 min
Episode 17: Looksmaxxing, Social Media & Eating Disorders: What We're Missing with Jessica Setnick, MS, RD, CEDS-C (Part 2)
Looksmaxxing, Social Media & Eating Disorders: What We're Missing with Jessica Setnick, MS, RD, CEDS-C (Part 2)What happens when social media turns appearance into a full-time job? From "looksmaxxing" trends to constant comparison online, today's digital culture is changing the way we think about body image—and making it even harder to recognize the early signs of eating disorders.In Part 2 of our conversation with registered dietitian and eating disorder expert Jessica Setnick, Laura Cipullo and Shannon Herbert explore how social media shapes body image across the lifespan, why looks-focused content can increase eating disorder risk, and what healthcare providers, parents, and individuals need to know to identify eating disorders before they become chronic.Jessica also shares practical strategies for having better conversations about food and body image, explains why screening questions matter, and discusses the critical role registered dietitians play in eating disorder prevention and recovery. The trio also discusses Four Hungers framework, offering a compassionate approach to understanding why we eat beyond physical hunger.In this episode, you'll learn:• What the "looksmaxxing" trend is• How social media influences body image and eating disorder risk• Why eating disorders are frequently missed in healthcare settings• Essential screening questions every healthcare provider should ask• How the Four Hungers framework helps people reconnect with their bodies and eating patterns by giving individuals a vocabulary to describe their experience• The role of registered dietitians in eating disorder treatment and recovery• Practical ways to foster body respect in a culture obsessed with appearanceWhether you're a healthcare professional, parent, educator, or someone working toward a healthier relationship with food and your body, this episode provides practical, evidence-based insights for recognizing eating disorders earlier and navigating today's appearance-focused culture with greater awareness.About Jessica Setnick, RDJessica Setnick is a registered dietitian and internationally recognized eating disorder expert dedicated to improving eating disorder identification, treatment, and recovery through education, advocacy, and compassionate care.You can learn more about Jessica's work at her website, https://www.jessicasetnick.com/Topics: eating disorders, body image, looksmaxxing, slowmaxxing, social media and mental health, eating disorder screening, registered dietitian, body acceptance, Four Hungers, intuitive eating, healthcare providers, nutrition, recovery.If you enjoyed this conversation, please subscribe, leave a rating and review, and share it with a friend, family member, or healthcare provider who could benefit from it. Your support helps more people discover the show.Find us on social media @eatkaleandcupcakes
- Aug 9, 202634 min
Episode 16: Menopause, Body Image, and Eating Disorders with Jessica Setnick, MS, RD, CEDS-C (Part 1)
Menopause, Body Image & Eating Disorders: What Every Woman Needs to Know with Jessica Setnick, MS, RD, CEDS-C (Part 1)Can menopause trigger body image struggles—or even increase the risk of disordered eating? As hormones shift and our bodies change, many women find themselves navigating a complex mix of metabolic changes, body dissatisfaction, and conflicting messages about what aging "should" look like.In Part 1 of our conversation with registered dietitian and internationally recognized eating disorder expert Jessica Setnick, Laura Cipullo and Shannon Herbert explore the intersection of menopause, body image, eating disorders, and insulin resistance. Together, they discuss why midlife can be a particularly vulnerable time for women, how body image concerns evolve throughout adulthood, and why eating disorders don't have an age limit.Jessica also shares her personal experiences with body image and body acceptance, offering an honest and compassionate perspective on aging in a culture that often celebrates youth while stigmatizing natural body changes.In this episode, you'll learn:• Why menopause can intensify body image concerns• How hormonal changes and insulin resistance influence metabolism and overall health• The connection between menopause and eating disorder risk• Why eating disorders can emerge—or re-emerge—during midlife• Jessica Setnick's personal journey toward body acceptance• Practical strategies for navigating body changes with self-compassion instead of self-criticism• How healthcare professionals can better support women through menopause without reinforcing diet cultureWhether you're experiencing symptoms of perimenopause or menopause, supporting someone through this transition, or you're a healthcare professional working with women in midlife, this episode offers evidence-based insights and practical guidance for cultivating a healthier relationship with food, your body, and the aging process.About Jessica Setnick, MS, RD, CEDS-CJessica Setnick is a registered dietitian and internationally recognized eating disorder expert with decades of experience helping individuals recover from eating disorders. She is a sought-after educator, speaker, and advocate dedicated to improving eating disorder care through compassionate, evidence-based nutrition counseling and professional education.You can learn more about Jessica's work at her website, https://www.jessicasetnick.com/Don't miss Part 2, where we dive into looksmaxxing, social media's influence on body image, the Four Hungers framework, and the essential questions every healthcare provider should ask to identify eating disorders earlier.Topics: menopause, perimenopause, menopause nutrition, body image, eating disorders, insulin resistance, women's health, healthy aging, body acceptance, eating disorder recovery, registered dietitian, menopause metabolism.
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About Eat Kale and Cupcakes
On Eat Kale & Cupcakes, registered dietitians Laura Cipullo RD CDCES, CEDS-S, RYT and Shannon Herbert, PhD, RD, CDN, RYT bring together nutrition science, compassion, and real life to talk hormones, metabolism, digestion, mindfulness, and more. Expect cozy conversations, expert insight, and permission to enjoy kale and cupcakes.Follow us Instagram @eatkaleandcupcakes.Learn more about Laura and Shannon and get in touch at www.lauracipullo.com.
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