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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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- 6 days ago18 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we hear all the time—and what the research really saysThis episode is all about cutting through the noise, challenging outdated narratives, and helping you understand PCOS/PMOS in a more accurate (and compassionate) way.We want to hear from youWhat myths or misconceptions have you heard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.
- 2 weeks ago32 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.
- Apr 5, 202616 min
Episode 7: Pelvic Floor Health at Every Stage: Puberty, Pregnancy, Menopause with Dr. Trudy Pacifico, DPT, PRPC, PCES, CPT
Your pelvic floor isn’t static—it changes throughout your life, influenced by hormones, pregnancy, aging, and lifestyle factors. In this episode, we explore how the pelvic floor adapts during key stages, from puberty and the menstrual cycle to pregnancy, postpartum recovery, perimenopause, and menopause.Learn about:How estrogen and progesterone affect pelvic floor strength, elasticity, and responsivenessWhy Kegels aren’t always the answer and the importance of coordination and relaxationCommon symptoms of pelvic floor dysfunction like leaks, pressure, constipation, and core instabilityPractical tips to support, protect, and optimize your pelvic floor at every stage of lifeWhether you’re a teen, new mom, or navigating menopause, understanding your pelvic floor is key to bladder health, sexual wellness, core stability, and overall quality of life.Listen now to separate myth from fact and empower your pelvic health journey!If you enjoyed this episode, follow the podcast so you never miss a new episode, and leave us a rating or review—it helps others discover the show and supports us in bringing more expert insights.Learn more about Dr. Trudy Pacifico.Follow Laura and Shannon on Instagram!@shannonherbertrd@lauracipullo
- Mar 22, 202626 min
Episode 6: How to Poop with Dr. Trudy Pacifico, DPT, PRPC, PCES, CPT
In this episode, join Laura Cipullo, RD, CDCES, CEDS-S, RYT and Dr. Shannon Herbert, PhD, RD, CDN, RYT as they sit down again with Dr. Trudy Pacifico, DPT, PRPC, PCES, CPT to discuss How to Poop. While it might seem taboo - everyone poops. We discuss how pooping is an indicator of your overall health and how the pelvic floor function is essential for having regular bowel movements. We talk about the connection between the pelvic floor, GI health, movement, and the nervous system. Hear Dr. Pacifico's top tips for having regular bowel movements and what she recommends for gas, bloating, and GI discomfort.Check out the Bristol Stool Chart and comment with what poop type you are!Here's to regular bowel movements! Happy pooping!Get in touch with Dr. Pacifico here.
- Mar 8, 202614 min
Episode 5: What is the Pelvic Floor and Why Should We Care? Interview with Dr. Trudy Pacifico, DPT, PRPC, PCES, CPT
In this episode, Laura Cipullo, RD, CDCES, CEDS-S, RYT and Dr. Shannon Herbert, PhD, RD, CDN, RYT, chat with Dr. Trudy Pacifico, DPT, PRPC, PCES, CPT. We discuss what is the pelvic floor, what is pelvic floor dysfunction, and what are the signs and symptoms of pelvic dysfunction. We learn how the pelvic floor is connected to the diaphragm and our breathing patterns. We dispel common pelvic floor myths, such as do men have pelvic floors?! Pelvic floor is of particular importance for the clients we work with as pelvic floor dysfunction often shows up in our clients with disordered eating, trauma history, stress, anxiety, and GI concerns. Stay tuned for additional conversations with Dr. Pacifico coming up on the podcast - including How to Poop and How the Pelvic Floor Changes Throughout the Lifecycle.Learn more about Dr. Pacifico here.If you are enjoying the podcast, please consider following and giving us a rating. We are so grateful for your support.
- Feb 18, 202634 min
Episode 4: Interview with Pete Kupprion - GLP-1s, Body Composition, and Smarter Movement as We Age
Continuing our conversation on GLP-1 medications and what we're seeing in practice, in this episode, Laura, RD, CDCES, CEDS-S and Shannon, PhD, RD, RYT, CDN chat with Pete Kupprion of Koop Strength.In this episode, we discuss concerns around muscle loss, changes in body composition, and the trends we are noticing in fitness and training in the context of GLP-1 use. We also explore how Pete thinks about the role of GLP-1s within a broader, long-term health and performance framework, and what he is seeing firsthand with clients. Pete takes us through his thoughtful and ethical approach to working with clients who use GLP-1 medications. We dive into how movement and training needs evolve across the lifespan, including how goals, recovery, and exercise selection should shift during different life stages, particularly in perimenopause and menopause. Together, we break down common myths about exercise during hormonal transitions and discuss what people actually need to support strength, muscle preservation, joint health, and long-term function.Pete also shares practical strategies for fitting exercise into an already very busy lifestyle, and explains what truly matters when time and energy are limited. He breaks down what the most efficient and effective forms of movement look like as we age, focusing on realistic, sustainable strength-based approaches that support function, recovery, and long-term health without requiring excessive time in the gym.Finally, we discuss how to take a more holistic view of movement, including how to think about inflammation, stress, and recovery when designing workouts. We explore why more is not always better, how training should be adapted for people living with hormonal conditions (including PCOS), and how chronic stress and under-recovery can worsen inflammation and undermine results. Pete underscores the importance of movement as a tool to support overall health, resilience, and quality of life.Be sure to check out Laura and Shannon's master class on GLP-1s.
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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