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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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- 5 days ago55 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
- 2 weeks ago52 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
- May 31, 202618 min
Episode 11: The Top 5 PCOS/PMOS Myths
We have a big conversation for you this week—and a major update in the world of women’s health.A quick note before you listenWe recorded this episode just weeks before the official renaming—so you’ll hear us refer to PCOS throughout, with a little teaser of what was coming 😉Breaking news!Polycystic ovary syndrome (PCOS) has been recently renamed to Polyendocrine Metabolic Ovary Syndrome (PMOS). This historic change shifts the way we conceptualize the condition.For years, we have been discussing how PCOS/PMOS is much more than a reproductive condition. In fact, at Laura Cipullo Whole Nutrition we think of the condition as an endocrine or metabolic condition with reproductive comorbidities or symptoms. The renaming of the condition now finally reflects that. Poly - multiple, manyEndocrine - hormonal systemsMetabolic - affecting or related to the metabolism (i.e. think insulin resistance and energy regulation!)Ovary - the reproductive component Syndrome - cluster of symptoms What the new name adds is that the condition impacts multiple bodily systems - including hormonal, metabolic, and reproductive - and it removes cysts from the name, as the condition was never actually about having cysts on the ovary. This shift has been a long time coming—and it changes how we understand the condition at its core. In this episode, we cover:What this condition actually is (beyond the name)How diagnostic criteria differ for adolescents vs. adultsThe top 5 myths we hear all the time—and what the research really saysThis episode is all about cutting through the noise, challenging outdated narratives, and helping you understand PCOS/PMOS in a more accurate (and compassionate) way.We want to hear from youWhat myths or misconceptions have you heard about PCOS/PMOS?Let us know or tell us what questions you want us to cover in a future episode.Your support truly means the world to us.If this episode resonated, we’d be so grateful if you:Subscribe to Eat Kale & CupcakesLeave a rating or reviewShare it with a friend or client who could benefitWe’re so excited to keep having these conversations with you.
- May 17, 202632 min
Episode 10: The Four Hungers - Understanding Why We Eat
In this episode of Eat Kale and Cupcakes, we’re diving into one of the core frameworks we use every day in our work with clients: The Four Hungers. Originally developed by Laura Cipullo for her book Women's Body Clock, this model helps uncover the many reasons behind eating beyond simply “being hungry.”We explore how hunger is not just physical — it can also be emotional, behavioral, or hedonic . Understanding these different types of hunger can help reduce shame around eating, improve body awareness, and create a more compassionate and sustainable relationship with food.In this episode, we break down:Emotional HungerHow emotions like chaos, comfort, and celebration influence eating patterns — and why emotional eating is not inherently “bad.”Behavioral HungerThe role of habits, routines, schedules, dieting history, and learned behaviors in shaping how and when we eat.Hedonic HungerWhy we crave foods for pleasure, satisfaction, novelty, and enjoyment, even when our physiological need for nutrition has been met. Also, how metabolic adaptations such as insulin and leptin resistance affect our experience of hunger.Physical HungerThe body’s biological need for nourishment and how to recognize physical hunger and fullness cues.We also discuss how the Four Hungers framework can help clients:Build awareness without judgmentReduce all-or-nothing thinking around foodBetter understand binge eating and overeating patternsImprove attunement with their bodyDevelop a more flexible, realistic approach to nutritionWhether you’re struggling with emotional eating, trying to reconnect with your hunger cues, or simply curious about the psychology of eating, this episode offers practical insights and compassionate guidance.The origin of the Four Hungers frameworkWhy understanding why you’re eating mattersExamples of each type of hunger in everyday lifeHow we use this framework with clients in practice Why food satisfaction and pleasure are essential parts of nutritionFollow the podcast and share this episode with someone who’s ready to better understand their relationship with food.For more nutrition education, counseling resources, and our online course offerings, visit:Laura Cipullo Whole Nutrition ServicesConnect with us at info@lauracipullo.com or on Instagram:@lauracipullo@shannonherbertrd
- May 3, 202629 min
Episode 9: PCOS: What It Is, Shannon’s Story, and What’s Missing in Research & Care
Polycystic Ovary Syndrome (PCOS) is one of the most common, and often misunderstood, hormonal conditions. In this episode, we break down what PCOS actually is and how it’s diagnosed.Shannon shares her personal experience living with PCOS and how it shaped her path into doctoral research. We also take a critical look at the current PCOS literature, where it’s helpful, where it falls short, and what we consistently see in real-life clinical practice that isn’t being captured in the research.Whether you’re a clinician, someone navigating a diagnosis, or just trying to better understand hormone health, this episode offers a more nuanced, whole-person perspective on PCOS.We discuss:What PCOS is (and what it’s not)Common symptoms and presentationsHow PCOS is diagnosed (and limitations of current criteria)Shannon’s personal PCOS journeyWhat led to her dissertation research in PCOSGaps and limitations in existing PCOS researchWhat we see clinically that research often missesThe role of nutrition, metabolism, and behavior patternsWhy individualized, whole-person care mattersPCOS is not one-size-fits-allResearch doesn’t always reflect lived experienceMetabolic, hormonal, and behavioral factors are deeply intertwinedIf this episode resonated with you, share it with someone who might benefit or leave a review—it helps more people find the show. You can learn more about our work at www.lauracipullo.comOur Be Your Own Nutritionist course helps you build a personalized, sustainable approach to eating—grounded in science and self-awareness.And if you’re navigating or considering GLP-1 medications, our GLP-1 Masterclass breaks down everything you need to know—from metabolic changes to maintaining muscle, stabilizing blood sugar, and supporting long-term health.
- Apr 19, 202652 min
Episode 8: Menopause Hormone Therapy Explained: Benefits, Risks & Women’s Health with Dr. Anna Barbieri
Menopause is having a moment—but with so much conflicting information about menopause hormone therapy, it can be hard to know what’s actually evidence-based.In this episode, Dr. Shannon Herbert and Laura Cipullo are joined by Dr. Anna Barbieri to unpack the science and nuance of menopause hormone therapy, including who it’s for, potential benefits and risks, and how it impacts metabolism, mood, bone health, and cardiovascular health.We also explore the often-overlooked intersection between perimenopause, eating behaviors, and body image, and why a whole-person, individualized approach is essential when supporting women through this transition.Whether you’re navigating symptoms yourself or supporting clients, this episode offers a grounded, clinically informed perspective on women’s health, hormones, and menopause care.📌 Resources & Links Follow the podcast for more conversations on hormones + nutrition Learn more about working with us.Explore our online course: Be Your Own Nutritionist Explore our GLP-1 & Metabolic Health MasterclassConnect with Dr. Anna Barbieri.
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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