Advertise on podcast: The Empowered Feminine With Ciara Foy

In this episode, I'm getting real about what it takes to build lasting health—and why there's no magic pill that replaces the fundamentals. Key Takeaways: The Growth Journey How my Instagram grew from 9-10K to 42K followers in less than a yearWhy I prioritize long-form podcast content over Instagram snippetsThe importance of nuance and education in hormone healthThe Truth About "Quick Fixes" I break down the reality of GLP-1s, peptides, and HRT—and why I'm not against any of them, but why they're bridges, not foundations: Why GLP-1s make nutrition and muscle maintenance even MORE importantThe truth about HRT: it won't automatically restore your 20-year-old metabolismWhy taking hormones on an unhealthy body increases your risk factorsWhat happens when your liver isn't healthy and you're taking HRT No matter what supplements, medications, or treatments you use, you still need: Quality nutrition and blood sugar balanceAdequate protein and strength trainingGood sleep and stress managementHealthy digestion and liver functionMovement that builds and maintains muscle Real Talk on Common Misconceptions Why "not eating past 7pm" alone won't make you lose weightThe difference between walking and muscle-building exerciseWhy you still need a calorie deficit to lose weight (yes, even with perfect blood sugar)How eating 5-6 times a day can keep insulin elevated despite "clean eating" Resources Mentioned: Dr. Amy Killen's practitioner course on HRTEmpowered by Food: Heal Your Hormones, Balance Stress, Become Unstoppable by Ciara FoyFree Resources: The Insulin Advantage Quick Start Guide - https://ciara-foy.mykajabi.com/insulin-quick-startThe Digestion-Metabolism Reset Guide - https://ciara-foy.mykajabi.com/digestion-guideThe Perimenopause Guide to Hormone Balance - https://ciara-foy.mykajabi.com/peri-guideEverything Thyroid: The Complete Guide - https://ciara-foy.mykajabi.com/everything-thyroid Say Hi to Ciara: Ciarafoy.com  @ciarafoyinc  Don't forget to leave a rate & review!

In this episode,I’m delivering a no-nonsense reality check about transformation, identity, and what it really takes to create lasting change in your health and life. I challenge the "New Year, New You" mentality and reveal why quick fixes, supplements, and even medications like Ozempic won't work without addressing the real bottleneck: you. Key Topics: The Truth About Transformation (0:00-10:00) Why there's no magic pill, program, or 30-day fixThe role of GLP-1s and peptides (and why they're not shortcuts)Taking radical responsibility for your resultsThe importance of accountability, knowledge, and mindset workIdentity & Belief Systems (10:00-25:00) Be → Do → Have: The transformation frameworkHow childhood programming shapes your current realityJamie Kern Lima's concept of worthinessRewiring neural pathways and changing your storyWhy you won't achieve what you don't believe you're worthy ofMetabolic Health vs. Calories In/Calories Out (25:00-35:00) Why hormones matter more than calorie countingUnderstanding insulin sensitivity and blood sugarThe difference between fitness programs and metabolic health approachesHow fat distribution changes for women over 40Sustainable Change & Standards (35:00-End) Making health part of your identity, not just a goalHow to navigate life's difficulties without falling off trackThe power of values alignmentSitting with shame and looking at the shadowsBuilding resilience through challenges Say Hi to Ciara: Ciarafoy.com  @ciarafoyinc  Don't forget to leave a rate & review!

In this episode, I open up about the emotional close to my year, answer your questions about protein sparing fasting, and share what I’ve learned about metabolic health, stress, and longevity—especially for women navigating busy, high-stress lives. I also dive into my own recent health journey, including surprising bloodwork results, and break down the latest research on exercise for longevity. Join me as I reflect, share practical tips, and invite you to step into the new year with intention and self-care. Chapters: [01:28] Honoring My Pup & Emotional Updates[01:57] Listener Questions: Protein Sparing Fasting[02:26] Beyond Calories: Metabolic Health & Longevity[02:57] Coping with Stress, Hormones, and Grief[03:50] Why I Tried Protein Sparing Fasting[04:47] Reset, Not a Crash Diet[05:58] Building Muscle & Sustainable Health[07:25] Bloodwork Insights & Lean Mass Hyper Responder[13:15] Exercise, Longevity, and Intensity[16:33] Cardio, Cortisol, and Muscle Preservation[19:10] Sprint Intervals & Practical Tips[21:24] Sustainable Wellness & Program Invitation Say Hi to Ciara: Ciarafoy.com  @ciarafoyinc  Don't forget to leave a rate & review!

In this deeply personal solo episode, I open up about the recent loss of my beloved puppy and the profound impact that trauma and stress can have on our bodies—especially for women over 40. I share my own journey through grief, explaining how sudden emotional events can trigger hormonal changes, insulin resistance, and shifts in body composition, even when diet and exercise remain consistent. Key Moments: The science behind how trauma and stress affect hormones, metabolism, and weightWhy “calories in, calories out” doesn’t tell the whole story for women in perimenopause and menopauseReal-life examples from my clients on overcoming plateaus and health setbacksActionable strategies for restoring balance: prioritizing sleep, managing stress, adjusting macros, and supporting blood sugarThe importance of self-compassion, resilience, and listening to your body during difficult times Say Hi to Ciara: Ciarafoy.com  @ciarafoyinc  Don't forget to leave a rate & review!

In this episode, I’m thrilled to welcome back my friend and fellow coach, Caroline Drury. We dive into a deeply personal and important conversation about body image, self-worth, and the ongoing journey of self-acceptance—especially as women in midlife. Other topics we cover include: The pressure women face around body composition and agingThe realities of building muscle and the myths around “bulking up”The importance of eating enough—especially for women who run or are in midlifeHow to break free from restrictive dieting and embrace maintenance for long-term healthThe power of community, support, and sharing our storiesWhy it’s never too late to start something new or challenge societal biases about age and capabilityConnect with Caroline: @carolinedrury.fit  Macro Path Say Hi to Ciara: Ciarafoy.com  @ciarafoyinc  Don't forget to leave a rate & review!

Today’s episode is a truly eye-opening conversation with Dana and Shayna, the co-creators of DayLuna. We dive deep into the world of Human Design—a system that helps you understand your unique makeup, make decisions with confidence, and trust yourself on a whole new level. Chapters: 03:50 – Discovering Human Design 07:10 – Human Design vs. Astrology 09:00 – Practical Strategies for Alignment 12:00 – The Power of Strategy & Authority 15:00 – Personal Experiences with Human Design 19:00 – Decision-Making & Inner Authority 23:00 – Overcoming Societal Conditioning 27:00 – Stress, Self-Trust, and Human Design 31:00 – Types in Human Design Explained 41:00 – Applying Human Design in Life & Business Episode Highlights: Dana and Shayna share their personal journeys from corporate burnout to discovering Human Design, and how it transformed their lives.We discuss the basics of Human Design, including the five types, strategies, and authorities, and how these can help you make aligned decisions.I open up about my own Human Design chart and how learning to trust my gut has shaped my path as an entrepreneur and woman.We explore the challenges women face—especially high performers—in connecting with themselves, and how Human Design can be a practical tool for self-discovery.The conversation touches on the impact of societal conditioning, the importance of saying “no” when it’s not a “hell yes,” and how understanding your design can reduce stress and self-doubt.Dana and Shayna explain how Human Design can support women through life transitions, including perimenopause and menopause, and why it’s never too late to start learning about yourself.We talk about the different ways you can work with DayLuna, from one-on-one readings to their new course on the 64 Gates and Gene Keys, as well as their podcast and book for those just starting out. Connect with DayLuna: daylunalife.com DayLuna Human Design Podcast Book: Your Human DesignNew Course: The 64 Gates and Gene KeysSay Hi to Ciara: Ciarafoy.com  @ciarafoyinc  Don't forget to leave a rate & review!

In this heartfelt solo episode, I return with a candid update on my life, health journey, and the realities of aging as a woman. I share personal stories from the past few months including moving across the country! I can’t wait to connect with you through this episode. Chapters: 01:32 – Hormones, Aging, and Normalizing Health 03:36 – Training, Moving, and Managing Stress 06:02 – Prioritizing Health & Long-Term Mindset 08:39 – Summer Activity, Weight Training, and Body Composition 11:45 – Embracing Change: Photo Shoot Reflections 15:15 – Moving to Toronto & New Beginnings 19:57 – Italy Trip, Stress, and Gut Health 24:37 – Training Goals & Body Recomposition 29:08 – Mindset, Self-Compassion, and Longevity Say Hi to Ciara: Ciarafoy.com  @ciarafoyinc  Don't forget to leave a rate & review!

In this episode, I’m covering the critical role of nutrition in athletic performance, especially for women navigating perimenopause and menopause. Today, we’re addressing common frustrations around not seeing results despite tracking macros and working out, and why quality nutrition and gut health are often the missing pieces. Key Topics Covered: Why “calories in, calories out” isn’t enough—especially as we ageThe importance of protein quality and quantity for muscle synthesisHow plant-based doesn’t have to mean vegetarian or vegan, and why animal proteins can be beneficialThe impact of perimenopause and menopause on body composition, hormones, and metabolismHow stress, sleep, and under-eating can disrupt hormones and accelerate menopauseThe science behind fueling before and after workouts, including specific macro recommendationsWhy pre-workout nutrition matters (even if you’re not hungry at 5am!)The best types of protein powders for women, and why some may want to avoid wheyHow to structure meals and snacks for optimal energy, muscle gain, and fat lossThe importance of fiber, resistant starch, and gut health for overall resultsReal-life client stories and practical tips for sustainable changeDetails on Kira’s transformation programs, accountability, and personalized coachingListener Q&A: Bone broth as a pre-workout optionTiming of thyroid medication and workoutsHow to get enough protein at breakfastManaging meal timing for better sleep and recovery Chapters: 3:00 - Nutrition Beyond Calories 4:15 - Protein Quality & Muscle5:30 - Hormones & Menopause8:00 - Stress, Sleep, and Under-Eating17:45 - Pre-Workout Fueling34:55 - Post-Workout Recovery46:00 - Meal Structure & Practical TipsCoaching & Program Info — 1:04:40Say Hi to Ciara: Ciarafoy.com  @ciarafoyinc  Don't forget to leave a rate & review!

In this passionate episode, we dive deep into the world of weight loss drugs—especially Ozempic—and what they really mean for your health. Chapters: 01:03 – Weight Loss vs. Fat Loss02:32 – Quick Fixes & Personal Story06:05 – The Role of Health in Weight Loss08:10 – Physical & Mental Health Connection10:01 – Treating Your Body with Respect11:41 – Healing and Sustainable Change12:44 – Boundaries, Joyful Movement, and Mindset14:17 – Why Calories Burned Isn’t the Focus15:59 – Individualized Approaches17:41 – Ozempic: The Hype and Reality19:44 – How Ozempic Works & Side Effects22:06 – Serious Risks of Ozempic24:41 – The Real Results: Muscle Loss27:08 – Hormones, Metabolism, and Blood Sugar30:21 – The Importance of Muscle Mass33:14 – Health Beyond the Scale36:07 – Cravings, Sleep, and Blood Sugar39:02 – Gut Health & Microbiome48:00 – Alternatives & Lifestyle Solutions56:15 – Consistency Over Perfection59:00 – Living Your Best Life Say Hi to Ciara: Ciarafoy.com  @ciarafoyinc  Don't forget to leave a rate & review!

In this masterclass, Ciara dives deep into the unique health challenges and solutions for women over 40, focusing on hormones, perimenopause, weight loss, and the science of fasting. Drawing from 18 years of experience and personal journey, she shares practical strategies to help women feel empowered and in control of their health. Chapters: 04:20 - Understanding Women's Health After 40 21:27 - The Science of Fasting for Women 43:16 - Hormones, Stress, and Metabolism 49:39 - Nutrition & Exercise Strategies 53:46 - Q&A and Practical Advice Actionable Takeaways: Prioritize balanced meals with adequate protein, fats, and carbs; avoid constant snackingAim for at least 12 hours of overnight fasting, but don’t skip breakfast—especially if you work out in the morningEat within an hour of waking and fuel before and after workouts to support muscle growth and recoveryManage stress and prioritize sleep as foundational pillars of healthFocus on lifestyle “big rocks”: meal timing, sleep, exercise, and stress managementUse testing (like the Dutch test) to understand your hormone and stress profileQ&A Highlights: How to fuel early morning workouts when time is tightThe role of coffee and caffeine in women’s healthWhat to do if you’re not hungry in the morningSigns of high cortisol and how to test for it Say Hi to Ciara: Ciarafoy.com  @ciarafoyinc  Don't forget to leave a rate & review!

In this inspiring episode, I’m welcoming my client, Karen, to share her powerful journey of transformation in midlife. Karen opens up about overcoming health challenges, reclaiming her energy, and redefining her relationship with her body, sleep, and self-worth. Together, we discuss the realities of menopause, the importance of foundational habits, and how true change is possible at any stage of life. Chapters: 05:00 – Health Wake-Up Call: Breast Cancer & Aftermath10:00 – The Struggle with Sleep & Seeking Help15:00 – The Detox: Giving Up Coffee & Breaking Old Patterns20:00 – The Power of Restorative Sleep25:00 – Reconnecting with the Body & Embracing Change30:00 – Mindset Shifts & Letting Go of Self-Criticism35:00 – Nutrition, Macros, and Metabolic Health40:00 – Sustainable Change & What’s Possible Say Hi to Ciara: Ciarafoy.com  @ciarafoyinc  Don't forget to leave a rate & review!

In this masterclass episode, I’m debunking the often-misunderstood world of protein, gut health, and women’s wellness after 40. Together, let’s unpack why there’s no “one-size-fits-all” solution by questioning the online trends all around us. Chapters: 01:20 - The Problem with One-Size-Fits-All Advice04:50 - Gut Health & Hormones: The Foundation16:54 - The Four Rs of Gut Healing22:15 - Protein, Digestion, and Bloating32:00 - Lifestyle, Sleep, and Stress41:00 - Practical Tips for Gut & Hormone Health Say Hi to Ciara: Ciarafoy.com  @ciarafoyinc  Don't forget to leave a rate & review!

In this episode, I’m diving into the crucial role of identity and mindset in achieving lasting health transformations, especially for women over 40. I share personal stories, client experiences, and expert insights on why consistency is so challenging—and how subconscious beliefs and self-sacrifice can hold us back.  Chapters: 02:23 – Mindset, Identity & Subconscious Beliefs 03:09 – The Power of Group Coaching 04:16 – Why Identity Shapes Your Results 05:09 – Self-Sacrifice and the Glass Ceiling 06:23 – Social Identity and Habits 07:36 – Overcoming Limiting Beliefs 08:55 – Real-Life Transformation Stories 09:53 – The Importance of Sleep 11:00 – Upleveling Your Identity & Community 12:44 – The 7:00 PM Rule 15:00 – Calories, Hormones, and Metabolic Health 18:53 – Never Underestimate Your Brilliance 20:52 – Global Impact & Client Success Stories Say Hi to Ciara: Ciarafoy.com  @ciarafoyinc  Don't forget to leave a rate & review!

In this episode, we’re discussing the critical topic of radical responsibility, emphasizing the importance of confronting old beliefs, embracing discomfort, and cultivating a beginner's mindset. Tune in to explore how taking radical responsibility can help you reclaim your vitality, health, and confidence. Chapters: 01:35 Challenges Women Face with Health and Wellness 03:33 The Importance of Radical Responsibility 07:49 Mindset and the Beginner's Mind 17:10 The Role of Journaling in Self-Discovery Say Hi to Ciara: Ciarafoy.com  @ciarafoyinc  Don't forget to leave a rate & review!

In this episode, I take a more relaxed approach discussing various topics on women's health, the importance of protein, digestion, hormonal changes, and navigating different seasons of life. I also share personal experiences and insights into maintaining consistency and motivation in one's health journey. Chapters: 01:46 Viral Instagram Posts and Beyond Protein Masterclass 03:17 Protein and Digestion 04:03 Hormonal Changes 08:16 Personal Experiences with Health and Fitness 20:08 Consistency and Motivation 21:02 Recap on Protein Say Hi to Ciara: Ciarafoy.com  @ciarafoyinc  Don't forget to leave a rate & review!