Explore every episode of the podcast Eat Kale and Cupcakes

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 GUEST

Hailey 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/

CHAPTERS

00:00 Introduction to Sexual Health and Eating Disorders

03:00 The Intersection of Trauma, Sexual Health, and Eating Disorders

05:57 Understanding Sexual Functioning and Nutrition

09:10 Menstrual Health and Sexual Functioning

11:51 Defining Sexual Health: Principles and Perspectives

14:57 The Evolving Conversation Around Sexual Health

17:54 Education and Training in Sexual Health

20:58 Distinguishing Sex Therapists from Other Therapists

23:49 When to Seek a Certified Sex Therapist

30:36 Exploring Sexuality and Body Confidence

33:00 The Good Enough Sex Model

34:51 Books for Healthy Sexual Relationships

36:39 Understanding the Nervous System's Role

40:00 Grounding Techniques and Therapy

45:14 Stages of Change in Therapy

48:44 Neurodiversity and Sexual Experiences

LISTEN, SUBSCRIBE & CONTINUE LEARNING

Enjoyed 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 @shannonherbertrd

Disclaimer: This podcast is for educational purposes only and is not a substitute for individualized medical, nutritional, or mental health care.

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 Therapy

Want 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.

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 takeaway

For 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.

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 book

• How GLP-1 medications affect metabolic health 

• Why metabolic health is about more than a number on the scale

• Moving beyond the idea that weight loss automatically equals health

• Physiological hunger is not about willpower or discipline 

• How trauma impacts metabolic health

• How GLP-1 medications can affect appetite, hunger, and food intake

• Why eating enough nourishing food still matters when you’re less hungry

• Protein, fiber, and other nutrition considerations while taking GLP-1s

• Learning to recognize hunger, fullness, and emotional cues around food

• Why education and individualized nutrition guidance is an important part of medication support
  

At 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 book

Learn 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.

PCOS/PMOS Supplements: What You Need to Know

What 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/PMOS

• Shannon’s personal and professional favorite supplements for PCOS/PMOS

• Why supplements can work differently from person to person

• Why labs and individual health history matter when considering supplementation

• The importance of working with a healthcare team to determine what is appropriate for you

• Why supplements are not benign and can have side effects, interactions, and unintended effects

• Symptoms and side effects to pay attention to when starting a supplement

• Why taking a supplement simply because it is marketed for PCOS/PMOS doesn’t necessarily mean you need it

• How to think about supplements as part of a broader approach to metabolic and hormonal health

🎁 Download Our PCOS/PMOS Supplement Guide

We 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 guide

Important Disclaimer

This 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 health

Follow Eat Kale & Cupcakes for conversations about nutrition, hormones, metabolism, digestion, eating disorders, and whole-person health.

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 appearance

Whether 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, RD

Jessica 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

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 culture

Whether 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-C

Jessica 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.

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 means

• How GLP-1 medications affect hunger, fullness, and eating behaviors

• Whether mindful and intuitive eating are possible while taking GLP-1 medications

• The impact of social media on body image, weight stigma, and perceptions of GLP-1s
• How healthcare providers can support patients without reinforcing weight stigma

Connect with Dr. Conason

Alexis 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: @theantidietplan

Connect 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

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 recovery

Key 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 Fridy

Dr. 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

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 exists
• How adolescent medicine differs from general pediatrics
• When parents should consider an adolescent medicine consultation
• Common reasons adolescents are referred to specialists
• The importance of holistic, multidisciplinary care
• Early and subtle signs of eating disorders
• The role social media plays in body image, self-esteem, and adolescent health
• Practical advice for parents, clinicians, and caregivers supporting adolescents

This episode is for:

• Parents and caregivers of tweens, teens, and young adults
• Pediatricians and primary care providers
• Registered dietitians
• Mental health professionals
• School counselors and educators
• Anyone interested in adolescent health, eating disorders, or preventive care

About Dr. Fridy

Dr. 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

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/PMOS

• Why insulin resistance can exist even when your A1C is normal
• The difference between insulin resistance, pre-diabetes, and diabetes
• Why carbohydrates aren't the only foods that influence insulin

• The labs and tests that may provide insight into insulin resistance
• How insulin resistance can impact hunger, fullness, cravings, and energy
• Why intuitive eating can feel more difficult with PCOS/PMOS
• Practical ways to build meals that increase satisfaction and satiety
• How to integrate intuitive eating principles while supporting metabolic health

Love 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:

@eatkaleandcupcakes

Learn more about our work and online courses:

www.lauracipullo.com

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 listen

We 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, many

Endocrine - hormonal systems

Metabolic - 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. adults

• The top 5 myths we hear all the time—and what the research really says

This 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 you

What 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 & Cupcakes

• Leave a rating or review

• Share it with a friend or client who could benefit

We’re so excited to keep having these conversations with you.

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 Hunger
  How emotions like chaos, comfort, and celebration influence eating patterns — and why emotional eating is not inherently “bad.”
• Behavioral Hunger
  The role of habits, routines, schedules, dieting history, and learned behaviors in shaping how and when we eat.
• Hedonic Hunger
  Why 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 Hunger
  The 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 judgment
• Reduce all-or-nothing thinking around food
• Better understand binge eating and overeating patterns
• Improve attunement with their body
• Develop a more flexible, realistic approach to nutrition

Whether 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 framework
• Why understanding why you’re eating matters
• Examples of each type of hunger in everyday life
• How we use this framework with clients in practice
• Why food satisfaction and pleasure are essential parts of nutrition

Follow 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 Services

Connect with us at info@lauracipullo.com or on Instagram:

@lauracipullo

@shannonherbertrd

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 presentations

• How PCOS is diagnosed (and limitations of current criteria)

• Shannon’s personal PCOS journey

• What led to her dissertation research in PCOS

• Gaps and limitations in existing PCOS research

• What we see clinically that research often misses

• The role of nutrition, metabolism, and behavior patterns

• Why individualized, whole-person care matters

• PCOS is not one-size-fits-all

• Research doesn’t always reflect lived experience

• Metabolic, hormonal, and behavioral factors are deeply intertwined

If 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.com

Our 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.

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 Masterclass
• Connect with Dr. Anna Barbieri.

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 responsiveness

• Why Kegels aren’t always the answer and the importance of coordination and relaxation

• Common symptoms of pelvic floor dysfunction like leaks, pressure, constipation, and core instability

• Practical tips to support, protect, and optimize your pelvic floor at every stage of life

Whether 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

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.

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.

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.

In this episode of Eat Kale & Cupcakes, registered dietitians and yoga instructors Laura Cipullo, RD, CDCES, CED-S, and Shannon Herbert, PhD, RD, CDN, dive into GLP-1 receptor agonists and GLP/GIP medications.

We explore where these medications might fit into care and why context matters—especially for those with eating disorders or disordered eating. Drawing from our clinical experience, we share the questions we’re asking and how we approach these medications through a lens of curiosity, safety, adequacy, and body trust—not just weight.

This isn’t about promoting or rejecting GLP-1s—it’s about slowing the conversation down, acknowledging the gray areas, and offering an ED-informed, evidence-based perspective.

Whether you’re a clinician, a patient, or just curious about the buzz, this episode gives grounded insight and a reminder that nutrition care is never one-size-fits-all.

Links to talks we discuss:

Link to Laura's feature on the Understanding Disordered Eating Podcast that we discuss in the episode.

While the Renfrew conference is no longer active, you can register for our similar workshop with on A Patient Centered Approach for Clients with Eating Disorders and PCOS happening March 13th, 2026 12:00-1:30 pm EST hosted by the Center for the Study of Anorexia and Bulimia. Register here.

Link to our GLP-1 Master Class! Get it here. This master class is perfect for anyone on or considering GLP-1/GIP medications who wants to feel confident, nourished, and supported on their journey.

In this episode of Eat Kale & Cupcakes, registered dietitians and yoga instructors Laura Cipullo, RD, CDCES, CEDS-S, and Shannon Herbert, PhD, RD, CDN explore the 5 Pillars of Positive Nutrition—a framework rooted in Laura’s bestselling book, Women’s Health Body Clock Diet (Rodale, 2015), and the philosophy that guides the work of the Laura Cipullo Whole Nutrition + Yoga team.

Discover how an “all foods fit” approach supports overall health, why neutral food language matters, what it truly means to eat honorably, how to move beyond using food as a reward, and why dietary fat plays a vital role in satisfaction and well-being.

Eating is not about deprivation—it’s about nourishing the mind, body, and spirit. The Five Pillars of Positive Nutrition reclaim the original meaning of the word diet, defined by Webster’s Dictionary as “habitual nourishment,” and are designed to support wholistic health, body trust, and improved self-esteem.

Meet registered dietitians and yoga instructors Laura Cipullo, RD, CDCES, CEDS-S, and Shannon Herbert, PhD, RD, CDN, as they share the story behind Laura Cipullo Whole Nutrition's tagline "Eat Kale and Cupcakes" — a lifestyle all about balance, not perfection. Discover what inspired the name, how Laura and Shannon met, and what's coming next!