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Meet the Founders

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<h1>About Us</h1>
<p class="normal"><br />We’re a husband-and-wife team working at the intersection of behavior, mental health, and nutrition. Our work is grounded in the belief that meaningful change comes from understanding what matters most and learning how to act on those values in everyday life.</p>
<p>Together, we bring complementary training in clinical psychology and nutrition, unified by a shared focus on behavior change, psychological flexibility, and practical, sustainable living.</p>
<h2>Joseph Cirigliano, Psy.D. </h2>
<p>Joseph is a clinical psychologist whose work centers on helping people build lives aligned with their values. His background is rooted in evidence-based behavioral and contextual approaches, with a particular emphasis on Acceptance and Commitment Therapy (ACT).</p>
<p>Across his career, he has worked with individuals navigating anxiety, stress, burnout, motivation, and major life transitions. His approach emphasizes curiosity, compassion, and skill-building—helping people develop greater psychological flexibility and translate insight into meaningful action.</p>
<p>At the core of his work is a simple idea: lasting change doesn’t come from trying to control thoughts or emotions, but from learning how to respond to them in ways that move life forward.</p>
<h2>Katelyn Cirigliano, MSAN</h2>
<p>Katelyn holds an advanced degree in Applied Nutrition with a concentration on dietetics. She has a strong interest in the behavioral and psychological aspects of nutrition. She focuses on helping people build a more sustainable, values-aligned relationship with food and their bodies.</p>
<p>Her work integrates nutrition science with behavior change principles, emphasizing flexibility, awareness, and practicality over rigid rules. She is particularly passionate about helping individuals develop habits that support energy, mental well-being, and long-term health in the context of real life.</p>
<p>Her style is grounded, supportive, and collaborative, with a focus on helping people feel capable and empowered in their choices.</p>
<h2>Our Shared Philosophy</h2>
<p class="normal">Although we come from different disciplines, our work is guided by the same principles:</p>
<p class="large">Values guide behavior. </p>
<p class="normal" style="text-align:left">Clarifying what matters creates direction and motivation.</p>
<p class="normal" style="text-align:left">Change happens in small steps. </p>
<p class="normal" style="text-align:left">Sustainable growth is built through daily actions.</p>
<p class="normal" style="text-align:left">Mind and body are inseparable.</p>
<p class="normal" style="text-align:left"> Mental health, behavior, and nutrition influence one another.</p>
<p class="normal" style="text-align:left">Compassion supports growth. </p>
<p class="normal" style="text-align:left">Change is easier when approached with curiosity rather than judgment.</p>
<p style="text-align:left"><br />We created this work together because we believe integrated, behavior-focused support can help people live with more intention, flexibility, and vitality.</p>

Recent blog posts

<h3>Why blood sugar regulation matters in medical weight loss</h3><p>Rates of type 2 diabetes, metabolic disorders, and obesity continue to rise, affecting adults across ages and backgrounds. If you are navigating medical weight loss or managing metabolic concerns, it is understandable to feel overwhelmed by the number of variables involved. Blood sugar regulation, in particular, plays a central role in long-term health outcomes and sustainable weight management.¹ While there are effective tools available today, lasting progress often requires more than short-term solutions.</p><h3>Where common treatment approaches help—and where they fall short</h3><p>In clinical care, approaches such as intermittent fasting, caloric restriction, and pharmaceutical support, including GLP-1 medications, are commonly used to promote weight loss and improve lab markers. </p><p>For individuals with higher BMIs, these interventions can reduce immediate health risks and lead to meaningful metabolic improvements.² However, while these strategies address important outcomes, they do not always explore why metabolic challenges developed or how to support health once early weight loss occurs.</p><h3>The role of nutrition education in sustaining change</h3><p>This is where nutrition education and counseling become essential. Rapid physical changes can happen quickly, sometimes before there is time to adjust behaviors, routines, or mindset. Without guidance, individuals may struggle to understand how to nourish their bodies, maintain blood sugar stability, or sustain progress long term.² Nutrition counseling shifts the focus from short-term fixes to skill-building—learning how to eat in a way that supports metabolic health, energy levels, and daily life.</p><h3>The risks of extreme dieting and underfueling</h3><p>Many adults are exposed to extreme diet messaging through social media, including very low-calorie plans or “what I eat in a day” content that highlights dramatic results without context. While these examples may appear motivating, they often omit the risks associated with underfueling, such as nutrient deficiencies, burnout, and negative impacts on mental health. These risks can be amplified for individuals using GLP-1 medications, where appetite suppression may unintentionally lead to inadequate nutrition. Professional nutrition support helps ensure that weight loss efforts remain safe, balanced, and sustainable.</p><h3>Why multidisciplinary support improves long-term outcomes</h3><p>Sustainable health change rarely happens in isolation. The most effective care often involves a multidisciplinary approach that includes medical providers, nutrition professionals, and mental health support. Nutrition counseling empowers individuals to better understand their diagnoses, lab values, and treatment plans, allowing them to participate actively in their care rather than feeling reactive or confused. This collaborative model supports both physical health and long-term behavior change.</p><h3>Nutrition foundations that support blood sugar control</h3><p>If a GLP-1 medication dose changes or is discontinued, some individuals notice the return of old habits, increased hunger, or weight regain. Medication can support metabolic regulation, but it cannot replace the foundational role of nutrition. One key area of focus is dietary fiber, which plays a significant role in blood sugar control, cardiovascular health, and satiety. Increasing fiber intake through foods such as lentils, beans, seeds, vegetables, fruits, and whole grains can help stabilize blood glucose and support overall metabolic health.³</p><p>Beyond fiber, learning how to balance meals with higher-quality protein, healthy fats, and minimally processed carbohydrates is critical. Choosing fats from sources like avocados, fish, and certain oils, while prioritizing whole foods over refined options, supports both blood sugar regulation and long-term adherence. These skills are often far more impactful over time than relying solely on medication, fasting protocols, or short-term calorie restriction.</p><h3>Integrating nutrition with medical and mental health care</h3><p>Rather than relying on a single strategy, long-term weight management and blood sugar regulation tend to work best when medication, nutrition, and mental health support are aligned. Blood sugar stability supports energy, appetite regulation, and cardiovascular health, but it is maintained through daily nutrition habits—not medication alone. Fiber intake, balanced meals, and adequate nourishment remain foundational, particularly for individuals using GLP-1 therapies.</p><p>When nutrition education is paired with medical care, individuals are better equipped to navigate changes in appetite, medication dosing, and life transitions without losing direction. Understanding how to fuel the body consistently, choose foods that support metabolic health, and adapt habits over time can make weight management feel more sustainable and less reactive.</p><p>For adults already pursuing medical weight loss, nutrition counseling offers a way to protect progress, strengthen confidence around food choices, and support health well beyond short-term outcomes. Working with a nutrition professional can help translate medical recommendations into practical, realistic strategies that fit everyday life.</p><h3>References</h3><ol><li>Knufinke M, Lebbing M, Mesnage R. Case report: Sustained weight loss and glycemic control from repeated long-term fasting in type 2 diabetes. Front Clin Diabetes Healthc. 2025;6.</li><li>Welton S, Minty R, O’Driscoll T, et al. Intermittent fasting and weight loss: Systematic review. Can Fam Physician. 2020;66(2):117–125.</li><li>Zhang L, Chen Y, Yang Q, et al. The impact of dietary fiber on cardiovascular diseases: A scoping review. Nutrients. 2025;17(3):444.</li><li>Despain D, Hoffman BL. Optimizing nutrition, diet, and lifestyle communication in GLP-1 medication therapy for weight management. Obes Pillars. 2024;12:100143.</li></ol><p><br></p>

Why Sustainable Weight Management Matters for Blood Sugar Control

Trend artwork 3D photo collage sketch image of young sad stressed lady with headache burnout deadline overloaded tired work in office

<p>When it comes to losing weight — whether you’re using GLP-1 medications, preparing for bariatric surgery, or working with medical providers — stress can play a powerful role. Stress isn’t just “feeling busy.” It triggers real biological systems that affect how your body uses energy, your appetite, and your food choices. Understanding these science-based links can help you manage weight more effectively.&nbsp;</p><h2>What Happens in the Body During Stress</h2><p>When you experience stress — from work, family, finances, or health challenges — your brain activates a network called the hypothalamic-pituitary-adrenal (HPA) axis. This system signals your adrenal glands to release hormones like cortisol and adrenaline. These hormones were designed to help you respond to real threats by providing quick energy.&nbsp;</p><p>Short-term stress can actually suppress appetite and cause small, temporary weight changes. This is because some stress hormones reduce hunger to focus energy on dealing with the immediate challenge.</p><p>But most stress in daily life is chronic, not short bursts. Chronic stress keeps these hormonal systems turned on longer than they should be. That continuous signaling changes how your body manages energy, hunger, and fat storage.&nbsp;</p><h2>How Chronic Stress Affects Weight Regulation</h2><p>Scientists have found that chronic stress can impact weight in several ways:</p><h3>1. Increased appetite and cravings:&nbsp;</h3><p>&nbsp;Stress hormones can make your body crave high-calorie foods — especially sugary, salty, or high-fat options. These cravings are linked to changes in appetite hormones and reward pathways in the brain.&nbsp;</p><h3>2. Fat storage signals:</h3><p>&nbsp;Long-term cortisol exposure may promote energy storage, especially around the belly. This type of fat is metabolically active and linked to higher risk for diabetes and heart disease.&nbsp;</p><h3>3. Disrupted metabolism:</h3><p>&nbsp;Stress can interfere with how your body uses glucose (blood sugar) and how quickly it burns calories. Some studies have shown that stressed individuals burn fewer calories after meals compared to non-stressed individuals.&nbsp;</p><h3>4. Behavioral effects:</h3><p>&nbsp;Beyond hormones, stress changes behavior. People under stress may skip meals, overeat, move less, or choose high-calorie comfort foods without realizing it. These patterns make it harder to stay consistent with nutrition and activity plans.&nbsp;</p><p>For people in medical weight-loss care, these stress effects can happen even when medication or surgery is helping with appetite and biology. In other words, the body’s stress response can counteract some mechanisms that help with weight regulation unless it’s actively managed.</p><h2>What You Can Do (Specific Action Steps)</h2><p>Here are four practical, evidence-aligned actions to help manage stress in ways that support weight regulation:</p><h3>1. Improve sleep quality and consistency</h3><p>Sleep deprivation increases stress hormones and appetite signals. Aim for 7–9 hours nightly, with a <strong>regular bed and wake time</strong>. Basic sleep hygiene, dark room, limited screens before bed, and consistent wake times, can lower stress hormone activity over time. For me, consistency is by far the most controllable aspect of sleep, so this is where we get to take charge of our body's systems.&nbsp;</p><h3>2. Schedule short daily stress breaks</h3><p>Practices like deep breathing, progressive muscle relaxation, or short mindfulness sessions (5–10 minutes) have been shown to reduce cortisol response during the day. These don’t require big commitments, but consistency matters. Some of the first tools I teach clients are easy and effective deep breathing techniques.&nbsp;</p><h3>3. Prioritize movement you enjoy</h3><p>Moderate activity lowers stress hormone production over time. This could be brisk walking, swimming, yoga, or resistance training. The goal is regular, sustainable movement, not exhausting workouts that add stress.</p><h3>4. Build small, reliable routines</h3><p>Stress often comes from unpredictability. Structured routines around meals, sleep, and work can reduce the everyday “fight or flight” signaling that disrupts metabolism. Routines are especially helpful when you’re adjusting to medications or post-surgery schedules.</p><p>Each of these actions targets both biological stress pathways and behavior patterns that influence weight regulation. And note the importance of consistency in all of these behavioral habits.&nbsp;</p><h3>Why it Matters for Your Weight Journey</h3><p>If you’re pursuing medical weight-loss pathways like GLP-1 therapy or bariatric surgery, addressing stress is not optional. Stress hormones interact with appetite, energy expenditure, and food reward systems in ways that can blunt progress if left unmanaged.</p><p>Addressing stress is not about eliminating every challenge. It’s about building the physiological support systems that make your weight-regulation plan more effective and sustainable.</p><p>If you want tailored support for stress management alongside your weight-loss care, consider working with us. Our coaching integrates behavior change strategies grounded in science to help you regulate weight more reliably and feel more in control of your journey.</p><p><span style="text-decoration: underline;" data-mce-style="text-decoration: underline;">Reference List&nbsp;</span></p><ol><li>Kyrou, I., &amp; Tsigos, C. (2016). Stress hormones: Physiological stress and regulation of metabolism. Current Research in Physiology, 3, 1–8.</li><li>Adam, T. C., &amp; Epel, E. S. (2007). Stress, eating and the reward system. Physiology &amp; Behavior, 91(4), 449–458.</li><li>Björntorp, P. (2001). Do stress reactions cause abdominal obesity and comorbidities? Obesity Reviews, 2(2), 73–86.</li><li>McEwen, B. S. (2004). Protection and damage from acute and chronic stress: Allostasis and allostatic overload. Annals of the New York Academy of Sciences, 1032, 1–7.</li><li>Tomiyama, A. J., et al. (2011). Chronic psychological stress and obesity: A systematic review. Obesity Reviews, 12(5), e168–e181.</li><li>Tsigos, C., &amp; Chrousos, G. P. (2002). Hypothalamic–pituitary–adrenal axis, neuroendocrine factors and stress. Journal of Psychosomatic Research, 53(4), 865–871.</li></ol><p><br></p>

Stress and Weight: How Your Body’s Response Affects Weight Regulation

Young woman practicing deep breathing exercise at home

<h3>Introduction: The Benefits of Deep Breathing</h3><p>Mastering deep breathing for instant calm is a powerful technique that can significantly impact your mental and physical health. This practice is widely applicable to various conditions, making it an essential coping tool. One of the best things about deep breathing is that you can do it anywhere, anytime, and no one knows you're using a coping tool. By incorporating these techniques into your daily routine, you can enhance relaxation, reduce anxiety, and improve your overall well-being.</p><h3>The Importance of Diaphragmatic Breathing</h3><p>To maximize the benefits of deep breathing, it's crucial to engage your diaphragm rather than just your lungs. If we only breathe shallowly into our lungs, our efforts at relaxation can be wasted. To ensure you're breathing deeply with your belly, follow these steps:</p><ol><li><strong>Position Your Hands: </strong>Place one hand on your chest and the other on your belly.</li><li><strong>Inhale Deeply: </strong>As you take a deep breath in, focus on allowing the hand on your belly to rise. Your chest hand and shoulders should remain still.</li><li><strong>Observe the Movement: </strong>The goal is for the belly hand to raise up and down while the chest hand stays motionless.</li></ol><p>This practice of diaphragmatic breathing is a prerequisite for effective relaxation techniques, and you should ensure you are breathing with your belly before trying the relaxation tools discussed in this blog.</p><h3>Benefits of Deep Breathing for Calm</h3><p>Deep breathing offers numerous benefits, including:</p><ol><li><strong>Enhancing Sleep Quality: </strong>Using deep breathing before bedtime can boost relaxation and prepare your body for restful sleep. If you wake up in the middle of the night feeling anxious, deep breathing techniques can help you return to a calm state, easing you back into sleep.</li><li><strong>Improving Exercise Recovery: </strong>Mastering deep breathing can also be beneficial during exercise. By incorporating these techniques, you can recover more quickly between difficult sets, sprints, or rounds in training, helping you maintain performance and reduce fatigue.</li><li><strong>Alleviating Stress: </strong>Deep breathing activates the body's relaxation response, helping to lower heart rate and blood pressure, leading to an overall sense of calm.</li></ol><h3>How to Master Deep Breathing: Techniques to Explore</h3><p>In this section, we will explore two of my personal favorite techniques: the physiological sigh and box (square) breathing. Both methods are highly effective but applied differently.</p><p><strong>The Physiological Sigh</strong></p><p>The physiological sigh is a specific breathing technique that helps rapidly calm the nervous system. Research has shown that it can be particularly effective in alleviating anxiety and stress.</p><ol><li><strong>Take a Deep Breath: </strong>Inhale deeply through your nose.</li><li><strong>Slight Pause: </strong>Hold for a moment.</li><li><strong>Short Breath In:</strong>Take another short breath in.</li><li><strong>Long Sigh Out: </strong>Exhale fully through your mouth, letting out a long sigh.</li></ol><p>Try this process three times and notice a sense of calm beginning to settle.</p><p>To enhance your experience, I will also provide an audio clip that guides you through the physiological sigh.</p><p><strong>Box Breathing</strong></p><p>While the physiological sigh is my go-to during workouts, before bed, or when concluding a workout, box breathing is my preferred coping tool in many situations. This technique serves two essential purposes. First, it acts as a grounding exercise by incorporating counting into the breathing process, allowing us to engage with the present moment.</p><p>This grounding aspect is crucial, especially when stressors can pull our focus away from the here and now. By pairing this grounding technique with controlled breathing, we can effectively shift our bodies from a state of fight or flight (sympathetic nervous system) back into relaxation (parasympathetic nervous system). This combination of body and mind practices creates a powerful method for alleviating stress and calming the nervous system.</p><p><strong>Steps for Box Breathing</strong></p><ol><li><strong>Inhale for a Count of Four: </strong>Begin by inhaling deeply through your nose for a count of four, filling your lungs completely. (1... 2... 3... 4)</li><li><strong>Hold Your Breath for a Count of Four: </strong>After your inhalation, hold your breath for another count of four. (1... 2... 3... 4)</li><li><strong>Exhale for a Count of Four:</strong> Slowly release all the air from your lungs through your mouth for a count of four. (1... 2... 3... 4)</li><li><strong>Hold Your Breath at the Bottom for a Count of Four: </strong>Once you’ve exhaled, hold your breath at the bottom for yet another count of four. (1... 2... 3... 4)</li><li><strong>Repeat the Cycle: </strong>Work through this cycle five times, focusing on your breath and observing how you feel with each round.</li></ol><p><strong>Important Considerations for Box Breathing</strong></p><p>It's essential to recognize that when your body is in an activated state, the breath holds—especially at the bottom—can feel quite uncomfortable. This discomfort often signals your anxious mind demanding more oxygen to maintain its activated state. It’s crucial to acknowledge this urge as a normal response rather than a sign to stop.</p><p>As you practice box breathing, take note of any discomfort but continue with the technique. By doing so, you’re teaching yourself to manage this discomfort for the benefit of your overall health. This skill becomes another critical tool in your toolkit for coping with stress and anxiety.</p><h3>Summary</h3><p>Mastering deep breathing for instant calm can help you manage stress and promote relaxation. Techniques like the physiological sigh and box breathing provide effective ways to enhance your well-being. These practices can be done anytime and anywhere, allowing you to harness the power of your breath as a coping tool. Remember to listen to your body, especially during breath holds, and continue practicing to build your resilience against discomfort.</p><h3>Final Thoughts &amp; Join the Journey</h3><p>Congratulations on taking the time for yourself today! By exploring deep breathing techniques like the physiological sigh and box breathing, you’re taking meaningful steps toward managing stress and enhancing your overall well-being.</p>

Mastering Deep Breathing for Instant Calm

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About Us

Joseph Cirigliano, Psy.D.

Katelyn Cirigliano, MSAN

Our Shared Philosophy

Recent blog posts

Why Sustainable Weight Management Matters for Blood Sugar...

Stress and Weight: How Your Body’s Response Affects Weigh...

Mastering Deep Breathing for Instant Calm

Elevate Your Well-being Today