Eat Kale and Cupcakes

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 takeawayFor 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 bookHow GLP-1 medications affect metabolic health Why metabolic health is about more than a number on the scaleMoving beyond the idea that weight loss automatically equals healthPhysiological hunger is not about willpower or discipline How trauma impacts metabolic healthHow GLP-1 medications can affect appetite, hunger, and food intakeWhy eating enough nourishing food still matters when you’re less hungryProtein, fiber, and other nutrition considerations while taking GLP-1sLearning to recognize hunger, fullness, and emotional cues around foodWhy education and individualized nutrition guidance is an important part of medication supportAt 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 bookLearn 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 KnowWhat 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/PMOSShannon’s personal and professional favorite supplements for PCOS/PMOSWhy supplements can work differently from person to personWhy labs and individual health history matter when considering supplementationThe importance of working with a healthcare team to determine what is appropriate for youWhy supplements are not benign and can have side effects, interactions, and unintended effectsSymptoms and side effects to pay attention to when starting a supplementWhy taking a supplement simply because it is marketed for PCOS/PMOS doesn’t necessarily mean you need itHow to think about supplements as part of a broader approach to metabolic and hormonal health🎁 Download Our PCOS/PMOS Supplement GuideWe 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 guideImportant DisclaimerThis 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 healthFollow 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 appearanceWhether 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, RDJessica 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 cultureWhether 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-CJessica 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.