Eat Kale and Cupcakes

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 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 [https://lauracipullo.com?utm_source=chatgpt.com] Connect with us at info@lauracipullo.com or on Instagram: @lauracipullo @shannonherbertrd

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 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 [https://lauracipullo.com/online-course/] 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 [https://laura-cipullo-agans.mykajabi.com/offers/jG2ktc2p/checkout] breaks down everything you need to know—from metabolic changes to maintaining muscle, stabilizing blood sugar, and supporting long-term health.

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. [https://lauracipullo.com/] * Explore our online course: Be Your Own Nutritionist [https://lauracipullo.com/online-course/] * Explore our GLP-1 & Metabolic Health Masterclass [https://laura-cipullo-agans.mykajabi.com/offers/jG2ktc2p/checkout] * Connect with Dr. Anna Barbieri. [https://www.annabarbieri-md.com/]

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 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. [https://www.flowwithtrudy.com/] Follow Laura and Shannon on Instagram! @shannonherbertrd [https://www.instagram.com/shannonherbertrd/] @lauracipullo [https://www.instagram.com/lauracipullo/]

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 [https://www.continence.org.au/sites/default/files/2023-02/Bristol_Stool_Chart_PDF-compressed.pdf] and comment with what poop type you are! Here's to regular bowel movements! Happy pooping! Get in touch with Dr. Pacifico here. [https://www.flowwithtrudy.com/]