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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.
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- 2 days ago47 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.
- 2 weeks ago19 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.
- Jul 26, 202655 min
Weight-Inclusive Care in the Age of GLP-1 with Dr. Alexis Conason, PsyD
GLP-1 medications have transformed the conversation around weight, appetite, and metabolic health—but how do they fit within a weight-inclusive approach to care? Can mindful eating coexist with medications that alter hunger and fullness cues? And how is social media shaping public perceptions of these medications?In this episode of Eat Kale and Cupcakes, Laura Cipullo and Shannon Herbert are joined by psychologist and eating disorder expert Dr. Alexis Conason, PSY.D., CEDS-C, to explore the intersection of mindful eating, GLP-1 medications, body image, and weight-inclusive healthcare.Together, they discuss the opportunities and challenges in weight-inclusive care, common misconceptions fueled by social media, and how patients and clinicians can navigate conversations with nuance, compassion, and evidence-based care.In This Episode, We Discuss:What a weight-inclusive approach to healthcare really meansHow GLP-1 medications affect hunger, fullness, and eating behaviorsWhether mindful and intuitive eating are possible while taking GLP-1 medicationsThe impact of social media on body image, weight stigma, and perceptions of GLP-1sHow healthcare providers can support patients without reinforcing weight stigmaConnect with Dr. ConasonAlexis Conason, PsyD, CEDS-C is a clinical psychologist and certified eating disorder specialist-consultant in private practice in New York City. She is the founder of Conason Psychological Services, a weight-inclusive therapy practice that specializes in the treatment of eating disorders, disordered eating, body image concerns, and relationship issues. The practice offers in-person and virtual therapy for adolescents, adults, couples, families, and groups. Dr. Conason also offers consultation and supervision for professionals working in the eating disorder field. She is the creator of The Anti-Diet Plan, an online mindful eating program designed to help people stop dieting, reconnect with their bodies, and live more peaceful, pleasurable lives. She is the author of The Diet Free Revolution: 10 Steps to Free Yourself from the Diet Cycle with Mindful Eating and Radical Self-Acceptance (North Atlantic Books, 2021), available wherever books are sold. A fierce advocate for body liberation, Dr. Conason helps people challenge harmful cultural norms around weight, health, and worth so they can stop fixating on shrinking their bodies and reclaim the space they deserve in the world.Find her on social media: @theantidietplanConnect with us:Follow Eat Kale and Cupcakes for evidence-based conversations about nutrition, hormones, eating disorders, metabolism, body image, and hormonal health.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
- Jul 12, 202652 min
Episode 14: Raising Resilient Teens in the Age of Social Media: Eating Disorders, Looksmaxxing & What Labs Really Matter with Dr. Risa Fridy (Part 2)
How do we raise resilient teens in a world shaped by social media, appearance-driven trends, and rising mental health challenges?In Part 2 of our conversation with adolescent medicine physician Dr. Risa Fridy, we explore why adolescence is one of the most important—and misunderstood—stages of development. We discuss how the developing brain influences decision-making, emotional regulation, and risk-taking, and why caring for teens requires a different approach than caring for adults.From viral trends like looksmaxxing and the pressure to achieve the "perfect" appearance to understanding why eating disorders often function as coping mechanisms rather than simply being about food, we unpack the biological, psychological, and social factors shaping adolescent health today.We also take a deep dive into the medical aspects of eating disorders. Dr. Fridy explains why clinicians look beyond body weight when assessing recovery, why laboratory values must always be interpreted within the clinical picture, and why markers like T3 can provide important insight into nutritional status. We discuss sick euthyroid syndrome, the body's adaptations to malnutrition, and how undernutrition affects the developing adolescent brain—including increased rigidity, anxiety, impaired concentration, and reduced mental flexibility.Whether you're a parent, healthcare provider, educator, or simply interested in adolescent health, this episode offers evidence-based insights for supporting teens with compassion and understanding.In this episode, we discuss:• Why adolescence is a unique stage of brain development• How the prefrontal cortex influences decision-making, emotional regulation, and impulse control• The impact of social media and appearance-focused trends like looksmaxxing• Practical ways parents can build resilience instead of perfectionism• Why eating disorders often serve as coping mechanisms rather than simply being about food or weight• Why eating disorders require long-term multidisciplinary care• How malnutrition changes the developing brain, leading to cognitive rigidity, anxiety, and reduced mental flexibility• Why clinicians monitor much more than body weight during eating disorder treatment• Why "normal" lab work doesn't always mean adequate nutrition• Why T3 is an important marker of nutritional status• Understanding sick euthyroid syndrome and the body's response to undernutrition• Why weight restoration doesn't always mean complete medical recoveryKey Takeaways:• The adolescent brain continues developing into the mid-20s.• Resilience, connection, and emotional safety are powerful protective factors against mental health challenges.• Eating disorders are complex biopsychosocial illnesses—not lifestyle choices—and often develop as ways to cope with emotional distress.• Malnutrition affects every organ system, including the brain, impacting thinking, concentration, and emotional regulation.• Healthcare providers interpret symptoms, growth, vital signs, physical exams, and laboratory trends together—not in isolation.• Low T3 and sick euthyroid syndrome are common physiologic adaptations to undernutrition and do not necessarily indicate primary thyroid disease.If you enjoyed this episode, be sure to listen to Episode 13: Adolescent Medicine 101: What Parents and Clinicians Need to Know (Part 1) for the foundation of this conversation.About Dr. Risa FridyDr. Risa Fridy is an adolescent and young adult medicine physician in New York City and founder of Tribeca Adolescent & Young Adult Medicine. She specializes in comprehensive medical and emotional care for adolescents and young adults, with expertise in eating disorders, adolescent medicine, and preventive health.Follow Eat Kale & Cupcakes on Instagram and learn more about our work at www.lauracipullo.com
- Jun 28, 202641 min
Episode 13: Adolescent Medicine 101: What Parents and Clinicians Need to Know with Dr. Risa Fridy (Part 1)
What exactly is adolescent medicine—and when should a teen see an adolescent medicine specialist instead of their pediatrician?In this episode of Eat Kale & Cupcakes, Laura Cipullo and Shannon Herbert sit down with Dr. Risa Fridy, an adolescent medicine physician, to unpack this often-overlooked specialty and why it can make a profound difference during one of life's most complex developmental stages.From eating disorders and mental health to puberty, chronic illness, gender-affirming care, reproductive health, and navigating social media, adolescent medicine takes a whole-person approach to caring for teens and young adults.Dr. Fridy explains how adolescent medicine differs from traditional pediatrics, shares real-world clinical examples, and discusses why having time to truly listen to adolescents—and their families—is essential for providing effective, compassionate care.In this episode, we discuss:What adolescent medicine is and why the specialty existsHow adolescent medicine differs from general pediatricsWhen parents should consider an adolescent medicine consultationCommon reasons adolescents are referred to specialistsThe importance of holistic, multidisciplinary careEarly and subtle signs of eating disorders The role social media plays in body image, self-esteem, and adolescent healthPractical advice for parents, clinicians, and caregivers supporting adolescentsThis episode is for:Parents and caregivers of tweens, teens, and young adultsPediatricians and primary care providersRegistered dietitiansMental health professionalsSchool counselors and educatorsAnyone interested in adolescent health, eating disorders, or preventive careAbout Dr. FridyDr. Risa Fridy is an adolescent and young adult medicine physician in New York City. Dr. Fridy graduated magna cum laude from Cornell University and earned her medical degree from Sidney Kimmel Medical College (formerly Jefferson Medical College) in her hometown of Philadelphia. She completed her residency in Pediatrics at the Icahn School of Medicine at Mount Sinai Hospital, where she was the recipient of the Resident Advocacy Award, followed by a three-year fellowship in Adolescent Medicine at the Children’s Hospital at Montefiore – Albert Einstein College of Medicine. During fellowship, Dr. Fridy received specialized training in the treatment of patients with eating disorders across the diagnostic spectrum, in both outpatient and inpatient hospital settings. She has thereafter spent her professional career practicing outpatient adolescent medicine in New York City, with a specialty in the medical management of eating disorders. In 2020, Dr. Fridy founded her own private medical practice, Tribeca Adolescent &; Young Adult Medicine, where she provides adolescent and young adult patients with personalized, highly-attentive, and comprehensive medical, as well as emotional care.Dr. Fridy has received a number of accolades throughout her career. She has been named to the New York Super Doctors list by The New York Times Magazine multiple years in a row, is the immediate past President of the New York Society for Adolescent Health and Medicine, and is the treasurer of to the New York Chapter of the International Association of Eating Disorders Professionals. She is also an active member of the Society for Adolescent Health and Medicine, the North American Society for Pediatric and Adolescent Gynecology, the American Academy of Pediatrics, and Independent Doctors of New York. Dr. Fridy lives in New Jersey with her husband and two children.Learn more about Tribeca Adolescent & Young Adult Medicine here.If you enjoyed this episode, be sure to subscribe to the show, leave a review, and share it with a parent, colleague, or healthcare professional who works with adolescents. Your support helps us bring evidence-based nutrition and health conversations to more listeners.Follow Eat Kale & Cupcakes on Instagram and learn more about our work at www.lauracipullo.com
- Jun 14, 202618 min
Episode 12: Is Intuitive Eating Appropriate for PCOS/PMOS?
Can you be an intuitive eater and still manage insulin resistance?*Disclaimer: This episode was filmed prior to the recent 2026 renaming of PCOS--> PMOS. You will hear us referring to PMOS as PCOS throughout the episode. In this episode, we're separating myths from science and exploring how to support both metabolic health and a healthy relationship with food when living with PCOS/PMOS.While intuitive eating can be a valuable framework for healing your relationship with food, insulin resistance—a hallmark feature of PCOS/PMOS—can make hunger, fullness, cravings, and energy levels feel less predictable.In this episode, we're unpacking the nuanced relationship between intuitive eating and PCOS/PMOS. We'll explore how insulin resistance affects hunger regulation, why blood sugar management involves more than just carbohydrates, and how to approach nutrition in a way that supports both metabolic health and food freedom.Whether you're newly diagnosed or have been navigating PCOS/PMOS for years, this episode will help you understand why intuitive eating may feel challenging at times—and how to make it work for you rather than against you.In This Episode, You'll Learn:What insulin resistance is and why it's so common in PCOS/PMOSWhy insulin resistance can exist even when your A1C is normalThe difference between insulin resistance, pre-diabetes, and diabetes Why carbohydrates aren't the only foods that influence insulinThe labs and tests that may provide insight into insulin resistanceHow insulin resistance can impact hunger, fullness, cravings, and energyWhy intuitive eating can feel more difficult with PCOS/PMOSPractical ways to build meals that increase satisfaction and satietyHow to integrate intuitive eating principles while supporting metabolic healthLove the show?Subscribe to Eat Kale and Cupcakes for expert conversations on PCOS/PMOS, eating disorders, intuitive eating, nutrition, body image, and women's health. If you enjoyed this episode, leave a rating and review and share it with someone who may benefit from this discussion. Every review helps others discover the podcast.Follow us on instagram: @eatkaleandcupcakesLearn more about our work and online courses:www.lauracipullo.com
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.
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