Eat Kale and Cupcakes

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

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.

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.

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, 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.