Four high school friends reunite to discuss the transformative power of female friendships spanning three decades, exploring vulnerability, support, and sisterhood in a world that often pits women against each other.

• Security and honesty form the foundation of non-competitive female friendships
• The "no new friends" philosophy reflects the deep work required to build authentic connections
• "Riding at dawn" means showing up for friends in whatever way they need, even when they don't ask
• Vulnerability within friendship requires trust and creates deeper bonds
• Many women struggle with accepting help while being quick to provide it
• High school insecurities often persist into adulthood behind masks of confidence
• The importance of telling your younger self "you are enough" despite external pressures
• True friendship provides both challenge and unconditional acceptance

We invite you to support Cake Therapy Foundation and the work we do with our foundation by clicking on the Buy Me a Coffee link in the description or by visiting the cake therapy website and making a donation. All your support will go towards the cake therapy foundation and the work we are doing to help women and girls.

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Support the Cake Therapy Foundation:
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3. Buy The Book: Cake Therapy: How Baking Changed My Life https://a.co/d/76dZ5T0

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In this heartfelt conversation with cake designer Erseline Principaal, founder of La Dent Sucrée , we explore the surprising therapeutic power of baking and entrepreneurship.

Erseline's journey begins on a farm in Aruba, where pre-dawn baking sessions with her father shaped both her work ethic and baking skills. Though his traditional stone oven might have seemed outdated to some, the values instilled during those early mornings became the foundation of her successful business. Unlike many Caribbean families who pressure children toward traditional careers, Erseline's parents supported her pivot from nursing studies to following her passion for pastry arts—a decision that ultimately led her to establish her French-named bakery (despite not speaking French herself!).

The conversation takes a fascinating turn when discussing mental wellness. "Once you get in that space and start baking, you will just feel a difference," Erseline explains, describing how the creative process becomes meditative. Both bakers share their preference for late-night baking sessions when stillness allows creativity to flow uninterrupted. This therapeutic quality extends beyond just making treats—it becomes a form of self-care during life's challenging moments.

With remarkable candor, Erseline reveals the unglamorous truths of entrepreneurship: income uncertainty, multitasking exhaustion, and the potential loneliness of being your own boss. Yet she emphasizes how finding a community of fellow creators provides crucial support. Her advice to aspiring entrepreneurs? "Dare to do it." Step outside your comfort zone, try new approaches, and don't overthink. As she reflects on her legacy, it's not about celebrity clients but being an example to her family—showing that persistence and courage can overcome any obstacle.

Ready to experience your own slice of baking therapy? Subscribe to the Cake Therapy Podcast and visit thecaketherapyfoundation.org to support our mission of healing through the power of baking.

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Support the Cake Therapy Foundation:
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2 Buy Me A Coffee : The Cake Therapy Foundation (buymeacoffee.com)
3. Buy The Book: Cake Therapy: How Baking Changed My Life https://a.co/d/76dZ5T0

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When passion meets purpose, transformation happens. That's exactly what Marcia Fraser-Cummings brings to her students at Jamaica's University of Technology, where baking isn't just taught as a vocational skill but as a pathway to empowerment and emotional well-being.

Fraser-Cummings shares her remarkable journey from academic studies to pursuing her true calling in baking technology. Despite societal expectations that "smart" students shouldn't pursue hands-on careers, she followed her heart and now leads the next generation of hospitality professionals. Her story reminds us that sometimes the most fulfilling paths aren't the most conventional ones.

What truly sets this conversation apart is the innovative educational approach Fraser-Cummings champions. By embracing technology in the classroom—encouraging digital portfolios, implementing WhatsApp groups, and integrating the Cake Therapy Podcast as a curriculum resource—she meets students where they are. This modern methodology has yielded tangible results, with graduates securing international positions and scholarships through their baking portfolios.

The episode explores fascinating research collaborations with Jamaica's Scientific Research Council, where students develop flours from indigenous provisions like cassava and breadfruit. These projects connect culinary innovation with cultural heritage while addressing modern dietary needs like gluten intolerance.

Perhaps most powerful is Fraser-Cummings' philosophy of empowerment: "I want people to understand that there is a level of empowerment that practical skills actually give you." Her commitment to showing students they can "do everything with happiness and love" transcends technical training, offering a profound life lesson about finding joy in creation.

Download the Cake Therapy app today for more inspiring conversations, recipes, and articles about the transformative power of baking. Share your thoughts in the comments and support our foundation's work with women and girls by visiting our website to make a donation.

Remember to subscribe wherever you get your podcast. Share the episodes and let's chat in the comments.

Support the Cake Therapy Foundation:
1. Cake Therapy - Cake Therapy (thecaketherapyfoundation.org)
2 Buy Me A Coffee : The Cake Therapy Foundation (buymeacoffee.com)
3. Buy The Book: Cake Therapy: How Baking Changed My Life https://a.co/d/76dZ5T0

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Ever wonder how the simple act of baking could transform your mental health? This eye-opening conversation with Capri Cafaro reveals the surprising therapeutic power of food in our increasingly disconnected world.

Cafaro's remarkable journey from Ohio State Senate Democratic leader to culinary entrepreneur offers powerful insights about finding balance in unexpected places. She shares candidly how her kitchen became a sanctuary during the high-stress world of politics—a place where chopping vegetables and kneading dough provided the mental respite she desperately needed. This accidental discovery led her to create Humble Pie Kitchen, a platform where food transcends mere sustenance to become a vehicle for storytelling, healing, and community building.

What makes this episode particularly compelling is Cafaro's innovative approach to bridging societal divides through culinary traditions. Through her cookbook "United We Eat," featuring recipes contributed equally by Democrats and Republicans, she demonstrates how food can create dialogue when other conversations falter. Her television show "America the Bountiful" continues this mission, using regional dishes to reveal the rich cultural tapestry of American communities often overlooked or misunderstood.

As both a culinary creator and licensed social worker, Cafaro offers a unique perspective on the emerging field of culinary therapy. She draws fascinating parallels between cooking activities and therapeutic practices, suggesting that what we're seeing now resembles the early days of art and music therapy. For listeners struggling with anxiety, burnout, or simply seeking more meaningful connections, her insights provide practical pathways toward healing through everyday kitchen activities.

The conversation culminates with a powerful message for young women facing systemic barriers: "The only people saying you can't make the rules and write your story are these other people over here. Look inside and know that power is within you." Whether you're contemplating a career change, seeking self-care strategies, or simply looking to understand the deeper significance of our relationship with food, this episode will transform how you think about what happens in your kitchen.

Subscribe to the Cake Therapy Podcast for more conversations that explore the intersection of food, healing, and human connection. Your support helps the Cake Therapy Foundation continue its vital work with women and girls.

Remember to subscribe wherever you get your podcast. Share the episodes and let's chat in the comments.

Support the Cake Therapy Foundation:
1. Cake Therapy - Cake Therapy (thecaketherapyfoundation.org)
2 Buy Me A Coffee : The Cake Therapy Foundation (buymeacoffee.com)
3. Buy The Book: Cake Therapy: How Baking Changed My Life https://a.co/d/76dZ5T0

Follow Sugarspoon Desserts on all social media platforms @sugarspoondesserts

What happens when your lifelong calling meets unexpected disaster? Haley of By Cenza Cake Studio shares her extraordinary journey from childhood chocolate-making sessions to professional cake artistry, revealing how authenticity became her secret ingredient for success.

Unlike many who stumble into baking mid-career, Haley knew from age five that creating beautiful, delicious treats was her destiny. "I found meaning in bringing something to life and then bringing it to somebody else," she explains, describing the dual satisfaction that has fueled her passion for over two decades. Even while pursuing a business degree, she remained steadfast: "It doesn't matter if I'm good at accounting, because I'm going to be a baker."

Just as she prepared to launch her Cleveland-based cake studio in 2020, disaster struck twice – a global pandemic halted weddings, and a basement fire destroyed all her equipment and supplies. For nearly a year, her dream was forced into limbo. Yet this unexpected pause became transformative, giving her space to discover her authentic artistic voice. "I stopped playing pretend to what I thought a cake artist should be and started being who I want to wake up every day and feel like," Haley reflects, explaining how this self-discovery fundamentally shaped her distinctive style.

Haley's approach to cake design balances technical precision with bold creativity, particularly in her innovative use of sugar flowers. Rather than simply covering cakes with blooms, she creates unexpected movement and visual impact that demands attention. This intentional artistry elevates wedding cakes from mere checklist items to emotional centerpieces that evoke genuine reactions.

For aspiring cake artists, Haley offers wisdom earned through fire (literally): "Nothing's going to be more important than staying true to yourself, knowing who you are, and feeling like what you're doing is right." Now entering her third wedding season with plans to launch innovative "flash cake" concepts inspired by tattoo artists, Haley proves that authenticity isn't just personally fulfilling – it's the foundation for creating truly unforgettable cake designs.

Visit @bycenza on Instagram to witness how passion, resilience, and unwavering self-belief can transform sugar, flour, and butter into edible art that speaks volumes.

Remember to subscribe wherever you get your podcast. Share the episodes and let's chat in the comments.

Support the Cake Therapy Foundation:
1. Cake Therapy - Cake Therapy (thecaketherapyfoundation.org)
2 Buy Me A Coffee : The Cake Therapy Foundation (buymeacoffee.com)
3. Buy The Book: Cake Therapy: How Baking Changed My Life https://a.co/d/76dZ5T0

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Paola Maggiulli, known as "The Tiny Italian," invites us into her world where culinary arts and self-love converge in surprising, transformative ways. Despite her name, there's nothing small about her mission or impact—she's revolutionizing how we think about food, wellness, and personal growth.

Born to an Italian father and Colombian mother in London, Paola spent 15 years climbing the corporate fashion ladder before a pivotal moment changed everything. When her father's Italian delicatessen closed, she found herself drawn to the kitchen—a place she had previously avoided—to reconnect with her roots. Making a simple tomato sauce became the first step in a profound self-healing journey that would eventually lead her to Italy and a complete career transformation.

With remarkable candor, Paola shares how cooking became her pathway out of depression and burnout. "It wasn't the pasta or the tomato sauce that made the change," she explains. "It was the fact that I had chosen to do something for myself that would make me happy." This realization sparked a methodology that now helps others break free from self-neglect through the therapeutic act of cooking.

The conversation takes us beyond recipes into the cultural philosophy that guides Paola's work—the Italian "Dolce Vita" approach to food that celebrates connection, quality, and finding joy in everyday moments. She challenges conventional wellness narratives that focus on restriction or appearance, instead advocating for a more inclusive vision of self-care through nourishment. "When you finally love yourself, when you truly understand the queen that you are, you are so frigging powerful," she declares with passion that's impossible to ignore.

Ready to transform your relationship with food and yourself? Connect with Paola on Instagram @thetinyitalian or visit her website for her free guide to essential self-care cooking ingredients. Whether you're struggling with burnout, seeking more joy in everyday moments, or simply curious about authentic Italian cooking, this episode offers a feast for both mind and soul.

Remember to subscribe wherever you get your podcast. Share the episodes and let's chat in the comments.

Support the Cake Therapy Foundation:
1. Cake Therapy - Cake Therapy (thecaketherapyfoundation.org)
2 Buy Me A Coffee : The Cake Therapy Foundation (buymeacoffee.com)
3. Buy The Book: Cake Therapy: How Baking Changed My Life https://a.co/d/76dZ5T0

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What happens when your viral cake creation becomes your identity, but your soul is calling you in a different direction? Minnesota cake artist Haley Larson, known online as the "infamous turkey cake lady," shares her refreshingly honest journey through creative entrepreneurship, burnout, and rediscovery.

Haley's path winds from art school with a ceramics degree to high school teaching, before finding a new creative outlet in cake decorating alongside her mother. Her realistic turkey cake creation catapulted her small business into unexpected viral fame, leading to television appearances and overwhelming demand. But as orders piled up and migraines took hold, Haley faced the crucial realization that not every opportunity aligns with true purpose.

"I was taking on orders that were really stressful for me," Haley reveals, describing the tough decision to scale back Hala Sweets to preserve her joy and mental health. This pivot allowed her to expand Hala Happy, her digital marketing and design business, creating clearer boundaries between creative work and creative play. Her story offers powerful validation for anyone questioning whether stepping back might actually be stepping forward.

Throughout our conversation, Haley illuminates how art and baking serve as therapeutic tools for managing anxiety and physical pain. "When I'm in a decorating zone, I'm not thinking about all these things that are worrying me or stressing me... I'm just in a moment," she explains, echoing the core mission of the Cake Therapy Foundation.

For creative entrepreneurs feeling stuck or overwhelmed, Haley's advice cuts through the noise: "Start, just start. And it's OK if you feel unready." She encourages listeners to embrace uncertainty, be selective about opportunities, and allow your business to evolve alongside your personal growth. Listen now to discover how finding your authentic voice might be the most important ingredient in your recipe for success.

Remember to subscribe wherever you get your podcast. Share the episodes and let's chat in the comments.

Support the Cake Therapy Foundation:
1. Cake Therapy - Cake Therapy (thecaketherapyfoundation.org)
2 Buy Me A Coffee : The Cake Therapy Foundation (buymeacoffee.com)
3. Buy The Book: Cake Therapy: How Baking Changed My Life https://a.co/d/76dZ5T0

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"That's the best gluten-free cookie I've ever tasted." These powerful words from a Whole Foods team leader changed everything for Carolyn Haeler, launching her from disappointed celiac patient to revolutionary force in the gluten-free baking world.

Carolyn's story begins with a devastating health diagnosis that transformed her relationship with food. After months of declining health—gray skin, falling hair, and a failing immune system—she was diagnosed with celiac disease. Suddenly, food wasn't just nourishment or enjoyment; it became a potential poison. The world of convenience, celebration, and simple pleasures closed its doors.

The defining moment came during a particularly frustrating shopping trip. Exhausted and hungry, Carolyn spotted a beautifully packaged gluten-free cookie with an artisanal backstory and a hefty price tag. Her excitement turned to disappointment with one inedible bite. "I need a cookie," she realized, "and the world needs a cookie." Not just any cookie—one that could heal both body and soul.

What followed was four months of relentless experimentation in her Manhattan studio apartment. Through countless failures, Carolyn discovered something revolutionary: the chemistry for gluten-free baking simply didn't exist. Most rice flours are milled for cooking (thickening sauces, creating tempura), not baking. By working directly with California mills to create baking-specific rice flour and developing her own flour blend, she eliminated the grittiness and bitter aftertaste plaguing gluten-free treats.

Today, Mightylicious Cookies has expanded beyond cookies to flour blends and brownie mixes, with products in Whole Foods and 400 Kroger locations nationwide. But perhaps most powerful is Carolyn's message to young women: "The world is going to tell you you need men and that there are these rules... that is a lie. You are all you need." Her journey reminds us that limitations can become launchpads for innovation when met with persistence, passion, and the courage to fail and try again.

Try Mightylicious products today and discover how gluten-free can truly be delicious, or create your own healing through baking with our Cake Therapy app. Your taste buds—and soul—will thank you.

Remember to subscribe wherever you get your podcast. Share the episodes and let's chat in the comments.

Support the Cake Therapy Foundation:
1. Cake Therapy - Cake Therapy (thecaketherapyfoundation.org)
2 Buy Me A Coffee : The Cake Therapy Foundation (buymeacoffee.com)
3. Buy The Book: Cake Therapy: How Baking Changed My Life https://a.co/d/76dZ5T0

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Grief takes many forms, but for Kemi Sanni, it manifested as beautiful, fondant-wrapped works of art. After losing her mother suddenly, Kemi reconnected with her childhood passion for cake decorating—a skill she learned at her mother's side in Nigeria. What began as therapy evolved into Tessa's Cakes, a business named after her mother Teresa, honoring her legacy with every creation.

In this deeply moving conversation, Kemi reveals the delicate balance she maintains between her full-time career as a court mediator and her thriving cake business. She poses a question many creative entrepreneurs face: "Is your day job a cushion or a crutch?" For Kemi, it's both—providing security while potentially limiting her creative growth. Her candid reflections on this tension will resonate with anyone navigating multiple passions.

The most powerful moments come when Kemi describes those early days after her loss. With young children asleep, she would turn on gospel music and pray over every cake she made. "It felt like my ministry," she shares, describing how creating something beautiful from simple ingredients became a metaphor for finding meaning in grief. Her story beautifully illustrates how baking can serve as therapy, creating space for healing while honoring cherished memories.

Whether you're a professional baker, hobbyist, or simply curious about creative healing processes, this episode offers wisdom about authenticity, purpose-finding, and creating community through shared passion. Subscribe to the Cake Therapy Podcast for more conversations about the transformative power of baking and support the Cake Therapy Foundation's work helping women and girls through culinary arts.

Remember to subscribe wherever you get your podcast. Share the episodes and let's chat in the comments.

Support the Cake Therapy Foundation:
1. Cake Therapy - Cake Therapy (thecaketherapyfoundation.org)
2 Buy Me A Coffee : The Cake Therapy Foundation (buymeacoffee.com)
3. Buy The Book: Cake Therapy: How Baking Changed My Life https://a.co/d/76dZ5T0

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Dr. Altreisha Foster welcomes Adrianna Willis, founder and CEO of Mind the Crown, for a soul-stirring conversation about reclaiming your peace through intentional self-care. After nearly three decades in corporate America, Adrianna made the brave decision to walk away from her high-paying career to focus on her mental health and purpose-driven business—a choice that came after a defining moment when her inner voice simply said, "I quit," despite not being financially prepared for the transition.

Born from the isolation and racial tensions of 2020 following George Floyd's murder in Minnesota, Mind the Crown has evolved into a sanctuary for women—particularly Black and brown women—who habitually put everyone else's needs before their own. Adrianna shares how she creates accessible self-care experiences through "self-care parties" featuring activities like blindfolded painting, dreamboard creation, and planting succulents. These hands-on exercises deliberately pull women away from their phones and into the present moment, offering a respite from the constant demands of daily life.

The conversation delves deeply into the "superwoman syndrome" that plagues so many women, especially women of color. "You don't have to feel guilty for choosing yourself," Adrianna emphasizes, addressing the struggle many high-achieving women face in setting boundaries and allowing themselves to be vulnerable. She candidly discusses her own journey with therapy and setting boundaries—skills she's still developing but proudly embraces as crucial to protecting her peace "at all costs."

Looking toward 2025, Adrianna reveals her plans to launch coaching services specifically designed to help women aged 45-55 transition out of corporate environments while addressing the emotional weight of such significant life changes. Her approach encompasses practical advice—like taking inventory of responsibilities to determine what can be delegated, automated, or simply left undone—alongside tools like her "Woosa Journal" that encourage mindfulness and self-reflection.

Ready to prioritize your mental wellness? Follow @mindthecrownllc on Instagram or visit mindthecrown.com to explore Adrianna's self-care resources, upcoming events, and custom products designed to remind women everywhere to "treat yourself, don't cheat yourself."

Remember to subscribe wherever you get your podcast. Share the episodes and let's chat in the comments.

Support the Cake Therapy Foundation:
1. Cake Therapy - Cake Therapy (thecaketherapyfoundation.org)
2 Buy Me A Coffee : The Cake Therapy Foundation (buymeacoffee.com)
3. Buy The Book: Cake Therapy: How Baking Changed My Life https://a.co/d/76dZ5T0

Follow Sugarspoon Desserts on all social media platforms @sugarspoondesserts