Explore every episode of the podcast The Empowered Feminine With Ciara Foy
Dive into the complete episode list for The Empowered Feminine With Ciara Foy. Each episode is cataloged with detailed descriptions, making it easy to find and explore specific topics. Keep track of all episodes from your favorite podcast and never miss a moment of insightful content.
Rows per page:
50
1–50 of 140
Title
Pub. Date
Duration
Understanding Yourself Through Human Design with DayLuna
07 Nov 2025
01:06:26
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.
Life Updates, Body Composition, and Embracing Change
23 Oct 2025
00:38:41
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!
Is It Hormones or Your Nervous System That Are Causing Perimenopause Chaos?
29 May 2025
00:44:40
What if I told you that the question itself – hormones or nervous system – is missing the point entirely?
A recent post by Dr. Bradley Campbell sparked something in me that I had to address, because it touches on one of the most important conversations we're not having about perimenopause. The conversation about how everything in your body is interconnected, and why the either/or approach to women's health is keeping us stuck.
If you're navigating perimenopause and feeling like you're caught between conflicting advice – hormone therapy versus lifestyle changes, medical intervention versus natural approaches, your symptoms being "all in your head" versus them being completely out of your control – this episode will help you find your way through the noise.
I'm sharing my clinical experience working with hundreds of women, my own personal journey with hormonal shifts, and what I've learned about the delicate dance between our hormones, nervous system, and the choices we make every single day.
What we'll explore together:
Dr. Bradley Campbell's Post (01:11) The controversial perspective that started this conversation and why it matters for every woman in perimenopause
Clinical Experience (02:22) What I've witnessed in practice – the real stories of women whose lives transformed when we addressed the whole picture, not just isolated symptoms
Empowerment and Responsibility (05:02) The difference between taking responsibility for your health and being blamed for your symptoms – and why this distinction changes everything
Truth Behind Hormonal Symptoms (06:50) Your body is always giving you signals – what your symptoms are actually telling you and why dismissing them (or over-medicalizing them) both miss the mark
Personal Resilience and Lifestyle Choices (17:18) How building resilience isn't about perfection – it's about partnering with your body through sustainable, compassionate choices
Stress and Women's Health (18:41) The invisible load that's wreaking havoc on your hormones and why addressing stress isn't just about bubble baths and meditation
Hormone Therapy vs. Lifestyle Management (32:40) Why this isn't an either/or conversation – it's about finding what works for YOUR unique body and circumstances
Here's what I want you to know: It's all connected. Your hormones don't exist in isolation from your nervous system, your stress levels, your sleep, your relationships, or your daily choices. And neither do you.
You deserve more than being caught between extremes. You deserve nuanced, compassionate care that sees all of you – and that starts with understanding how beautifully complex your body truly is.
Ready to dive deeper into your own hormone and nervous system connection? Visit Ciarafoy.com or connect with me on Instagram @ciarafoyinc – I'm here to support your journey toward feeling empowered by your body, not defeated by it.
Don't forget to leave a rate & review if this resonates – it helps other women find these conversations when they need them most.
Cycle Syncing — How To Use Your Menstruation Cycle To Achieve Your Weight Loss, Fitness and Health Goals
06 May 2021
00:36:42
Have you ever felt totally great and energetic, your diet plan is on point, and then your period comes along and seems to derail everything? If so, you aren’t alone and there is no need to beat yourself up — but you do need to get clear on the information Ciara puts out this week. Ciara shares a video from her Hormone Solution program all about the menstrual cycle. She breaks down each cycle and how it can affect our mood, diet, and energy level, and how we can use this knowledge to navigate it with what our body really needs. The more you understand the different cycles and how to use foods and movement to nurture them, the more you can flow with nature and your natural rhythms and not against them.
In this episode, you will learn more about:
The different phases of your cycle including menstruation, the follicular phase, proliferative phase, Ovulation, the luteal phase, and the secretory phase.
Why it’s important to track your cycles each month to gather as much data as possible.
How your hormones fluctuate during your cycles, and what that can mean for your diet, sleep, and exercise.
The average length for a period, and how to also use pain and flow as a barometer for health.
What very painful cramps can be telling you about your body, and how to reduce inflammation.
What types of foods your body craves most depending on each phase of the cycle.
Some ideas for starchy foods, and which ones Ciara makes for herself each month.
How long and intense your exercise should be about where you are in your cycle.
Why our nutrition plans are harder to stick with during a certain time of the month, and what to do about it.
How to get your body out of survival / fat storage mode.
Ciara got such a great response from last week’s episode with Trish, the single busy mother who took a year to get her health and mindset straight, lost over 80 lbs and found her motivation, drive, and inner strength in the process. The comments and emails were overflowing with gratitude for sharing Trish’s story, and one common takeaway - in order to really make progress and get healthy - we need to put ourselves first and really get accountable on our habits and daily choices. This week, Ciara talks about choosing your hard, and how eating right and moving your body may seem hard, but the consequences of what happens when you don’t are so much more serious and complicated.
In this episode, you will learn more about:
A lot of people have many reasons why they can’t do something. They are too busy, other people need them, not enough time, etc. Ask yourself, are the things you are fighting for aligned with your goals or self love?
Ciara discusses the concept of “hard” when it comes to eating right and taking care of yourself, and how what is really hard is the consequences that come with illness, lack of energy, and even more serious outcomes.
When you don’t abandon yourself and your values for what others want or expect,, you gain more respect and trust in yourself.
Trish was a great example of choosing her hard. She pushed her body and sacrificed eating processed foods, but she realized it was even harder risking not being there for her child.
When things are tough, that is not the time to abandon ourselves. That is the time to dig in.
Everything is a choice. The limiting beliefs that are the things stopping you from your goals are usually just stories we tell ourselves, and the things you think are hard are a drop in the bucket compared to the things that can happen if you don’t take consistent and continuous steps to take full responsibility for your health.
The things you think are hard in life are nothing compared to losing your health. Nothing is harder than disease.
It is not a question of IF we will get sick if we don’t take care of ourselves, rather it is when will those things come?
How A Busy Single Mom and CEO Lost 80 lbs During The Pandemic and Turned Her Health Around
22 Apr 2021
01:10:09
This week features a real and raw conversation with an amazing woman who not only lost 80lbs in one year, but completely reinvested himself. Trish had a health scare that showed her that she wanted to live a different way, and step by step, every day, she followed that path. Now, she looks like a living, breathing fountain of youth and is an example to women everywhere that it is possible. Trish talks with Ciara about the amazing ways her life opened up when she decided to take control of her life, how she prepares her healthy diet to include enough protein as a busy single mother and career woman, and the benefits of working with a transformation coach. Trish is always on a mission to see how good it can get, and she’s not stopping anytime soon.
In this episode, you will learn more about:
The life altering event that caused Trish to really think about her “why” and led her to shift her habits on a consistent basis and put her health and wellness first.
If Trish makes time for a clean diet and exercise as a single mom and busy entrepreneur - so can you!
Trish shares some of her tips for success when traveling and being on the go so you can still win the day.
If we don’t listen to the little nudges our body is sending us, we will have to make time for our illness.
It seems as though taking care of yourself will take so much time, but really, it frees up time and gives us more energy to be a better mother, friend, leader, etc.
Excess weight doesn’t always have to be about someone just eating more. Oftentimes weight can be a barrier and protection mechanism.
Start where you are. Trish may be extremely disciplined and detail oriented, but even just committing to walking more or lessening processed foods is a great start.
Trish’s journey of hiring a transformation coach, and why it’s crucial to pick the coach that is right for you and then really apply what they are telling you.
Trish and Ciara discuss the importance of getting enough protein, along with feeding your muscle and metabolism, it is anti-aging and won’t make you turn into a bulky bodybuilder despite what others may say.
Trish focused more on what her body could do rather than a number on the scale or a pants size.
The Desire Factor with Mindset Expert Christy Whitman
15 Apr 2021
01:02:23
This week, Ciara welcomes Christy Whitman, New York Times Best Selling Author, teacher, coach, and channel for The Council, spiritual mentors here to spread the message of Quantum Energy Mastery. Christy talks about her new book, The Desire Factor, and how she wrote it with the intention to spark a shift in the consciousness of the reader, and to help them go inward to process their emotions so they could align with their highest potential and be a match for all the abundance waiting for them in their highest vibration. Ciara and Christy also talk about feeling the “bad” emotions to get to the good, some practical tips to become more present and grounded today, and how happiness and joy are almost always our choice, despite what the external environment may temporarily look like.
In this episode, you will learn more about:
Our thoughts and words are so powerful, and they create a mind / body response that attracts things to (and away!) from us.
Christy’s resources and tools to show people how we can positively impact our mental health no matter what is happening in the external world, including her new book The Desire Factor.
When we feel our emotions rather than suppress them, it frees us up.
How Christy went from having everything she thought she wanted and a perfect life on paper to really digging into her conscious spiritual journey, that led her to now be one of the most prominent and well known voices in spirituality and wellness.
Christy’s own story of meeting one of her mentors, Dr. Wayne Dyer, and how it was a direct result of her taking responsibility and shifting her own energy.
How we can turn it all around, even when we are feeling stuck and hopeless.
Whatever you focus on is what you are going to get more of.
It’s not about what’s happening outside of us, it’s about our reaction to it.
The three questions that can ask yourself that will change your life.
How to set yourself up to be a vibrational match for what you desire by already feeling as though you have it.
Finally Beat Self-Sabotage and Achieve Anything With This Mindset Shift
08 Apr 2021
00:20:18
Ciara reflects upon a recent post of hers that brought up a lot of emotion for others, and wanted to bring it here for an open and honest discussion. It’s always important to take responsibility for your life and your actions, but now more than ever, the world is calling on you to take full accountability for your health and circumstances. It’s tough, and not an easy path, but Ciara discusses self care and growth tools to make it a part of your daily habit. She talks about why we feel resistance and sabotage ourselves right when it feels like big change is around the corner, and how to finally move forward. This is the time to get stronger, by putting one step in front of the other. You aren’t alone.
In this episode, you will learn more about:
This is an opportunity to let go of the stories keeping you stuck.
If you are someone that has been struggling, the number one thing you can do is to take responsibility.
The truth may be harsh, but if you want to continue to blame outside sources, you have no ability to change and move forward.
When you develop internal self love and trust, you are able to cultivate it on your own despite the external circumstances.
The only person that gets in your way is often us.
No matter what is going on in life, there are always gifts to be found.
Journaling is a great way to hold up a mirror to yourself and see how you are showing up and what that is ultimately attracting.
It’s important to take time for introspection.
If you want to change things, you have to accept that you will feel resistance. It doesn’t mean that you should quit.
You have the tools and the power, and your voice matters. You can change your life.
When we hold on to these emotions without observing and processing them, we cause trauma and tend to self-medicine in many different ways, including with food.
Busting The Myths About Protein And How It Helps Us with Hormone Balance, Insulin Resistance, Satiety, Aging Well and Much More
01 Apr 2021
00:29:41
This week Ciara talks about something super important that is one of the pillars of health and hormonal balance - protein. She shares why protein is her favorite macronutrient, and the truth behind the fear mongering and misinformation out there, making women miss out on this vital piece of information that they should be focusing on. Ciara talks about why we need more protein as we get older, why she doesn’t recommend Keto for perimenopausal or menopausal women and gives some tips to get more protein in your diet. She discusses the role protein plays in a healthy insulin response, lowering inflammation, and supporting our lean muscle mass.
In this episode, you will learn more about:
Why protein gets such a bad rap, and some truth behind the myths and misconceptions.
Eating protein does not automatically mean you are going to gain muscle and start to look like a bodybuilder. In fact, we start losing about 1% of our muscle mass per year starting at around age 30, so it’s critical to keep active and your muscle mass up.
We focus so much on fat loss and eating less, when the real conversation should be more about increasing our muscle mass and finding ways to get high quality and clean protein in our systems.
Protein is not going to put on muscle - you have to work it and do resistance training in order to break it down and build it up.
Why you need even more protein if you’re sedentary!
As women, if you want to age gracefully and keep the belly fat down, getting enough protein is a critical component of our nutrition choices.
Your body composition has a huge impact on your risk of diabetes and many other degenerative diseases.
Getting enough protein starts at breakfast, Ciara shares some ideas on how to get that 30g in your first meal of the day.
Protein is even more critical because we are so sedentary right now during the pandemic.
Getting enough protein doesn’t mean you skip plants and eat like a caveman! Ciara always recommends at least half your plate consists of plants!
The DUTCH Hormone Test, What it Is, How To Get It, and Why It Could Positively Impact Your Health
25 Mar 2021
00:36:57
Ciara gets a ton of messages from women asking whether or not you really need to work with a practitioner when taking the DUTCH test, so she takes the opportunity this week to dive into all things DUTCH test. She talks about her process for understanding the nuances of the test, why it’s such a game changer when it comes to a holistic view of health and really understanding what’s happening with your body, and what types of things the DUTCH test can measure. She also breaks down the analysis behind understanding the DUTCH test results, and why it’s so important to work with someone to hold you accountable rather than just getting the test and doing it on your own.
In this episode, you will learn more about:
What the DUTCH test is - Dried Urine Test for Comprehensive Hormones, and what makes it unique.
Why the DUTCH test is such a game changer in testing hormone and gut health, and treating symptoms from the root cause.
Why it’s important to work with a practitioner when taking the DUTCH test, as Ciara explains that a deeper look is sometimes needed to understand why certain symptoms are occuring in congruence to the test results.
After doing over 100 tests with clients, Ciara sees that every test is different, which is why it takes a skilled practitioner to review the test to best understand the information and next course of action.
The second eye Ciara uses when reviewing her client’s DUTCH test results.
In addition to understanding hormones, the DUTCH test also gives us a look at 24 hour cortisol patterns to see how the body responds to stress, the metabolic pathways, B12, glutathione and much more.
What things may be better off tested from a urine test rather than a blood serum test.
Many symptoms overlap from different conditions, and the DUTCH test helps delineate why certain things are happening and which protocols will have the best results.
In addition to the symptomatology, we are really understanding why you are having the symptoms and where you need to adjust.
Lack of information is not where people stumble, it’s about having support and accountability.
Ciara gets brutally honest this week and admits something she often tells her clients not to do. She broke a promise. After announcing to herself and her clients that she would be doing the 75 HARD Challenge, she only did the program for a week. In this episode, she explains why she cut the program short, and how our goals should ultimately align with our values and integrity. Our body is amazing and has an extraordinary way of knowing intuitively when something may not be our highest calling, and it definitely can act accordingly to slow us down or make us change our path. Ciara explores why a positive mindset and consistency are important to meet our goals, but also how feminine energy honors our choices rather than forcing them. Listen in!
In this episode, you will learn more about:
So many people set themselves up for failure when they really don’t want to do something, and Ciara wants that to stop! There is a difference between resistance to a goal you really want and truly not wanting to do something.
It’s important to be able to tune into your intuition to try and listen. The more you embrace feminine energy, the more you can honor your body and make choices that are aligned with feeling good.
Ciara explains what the 75 Hard Challenge is, what made her decide to do it, and then how she ultimately knew it wasn’t the right fit for her to do it.
Ciara talks about turning 40 and seeing how her consistency rather than goal setting got her to be in the best shape she’s ever been, and how you too can be unwavering about making progress towards feeling great instead of a set weight loss number or body composition goal.
It’s not sustainable when we feel as though we are depriving ourselves. If you can’t or are not allowed to do something, that is something you will always want to fight and rebel against.
If you are finding it hard to keep up with health and fitness during a pandemic — yes, it is — give yourself permission to observe that, but find ways to keep your integrity and accountability.
Ask yourself who you want to be, and make small steps every day in alignment with that identity.
Data isn’t a “pass” or “fail” or even something that tells us if we are “good” or “bad”. It’s information that can help us overcome challenges, redirect our actions, or even show us that we are on the right path.
Kiki Athanas knows that a solid relationship with our own mind, body, and soul is so much more important than being “perfect” when it comes to healthy eating. This self described “Ex-Perfectionist” talks with Ciara about how she finally turned around her relationship with food after trying almost every diet and eating fad out there. Now, she coaches and guides busy and powerful women to change their mindset when it comes to food and to really use their intuition to find what works best for their bodies. Kiki and Ciara also share some tips on being more mindful when eating, freedom from emotional eating, and where to begin even if you feel far away from optimal health.
In this episode, you will learn more about:
How to begin to create a better relationship between yourself and food.
When we try to be “perfect” about our eating and our diet, it can turn unhealthy and become an obsession. The real power is within the flow of knowing we have a choice to pick what foods make you feel great.
Kiki shares how she used the technique of mBraining to connect her heart, brain, and gut to all be working in tandem with each other instead of being out of sync.
It’s usually never about the food itself, it’s more about the stored and blocked emotions that we use food to distract ourselves and push these uncomfortable feelings down.
Kiki shares more about her 6-week collectives where she works with women to get into the flow of their feminine energy and really connect to their own bodies.
Why hunger gets a bad rap!
Intuitive eating doesn’t mean eating everything in sight just because it’s there, nor does it mean eating junk food non stop!
Eating is simple and life is hard, but often we get the two backwards.
The body loves and craves variety. The more diverse your microbiome, the healthier your immune system.
When it comes to eating in a way that supports your health, you don’t need to learn something new, it’s a relearning of what you already know and carving out blockages so you can reconnect with what’s there.
Food is one of the most abused drugs out there.
Kiki and Ciara also help women build trust in themselves and see that they have their own back and can show up and be accountable for themselves instead of always putting others or their work first.
Choosing to not eat something can absolutely come from a place of abundance.
Three deep breaths to get you into coherence where your gut brains.
Your body makes the rules and tells you, and it’s your job to pay attention.
The poison is in the amount in the foods your body can not tolerate well. Once you heal you may be able to incorporate a small amount. Work with where you are.
The more you are out there living your dream life, the less you will want to overeat.
How Lockdowns Have Impacted Your Movement (not exercise) And Why It Is Having Such A Huge Impact On Your Health
04 Mar 2021
00:32:26
As we come upon the one-year anniversary of the pandemic, Ciara reflects on how the lockdowns and stay-at-home orders have changed our life and impacted our health — not for the better. This is an important episode to listen to and share with loved ones, as Ciara gives crucial tips for getting in movement and keeping the body going even if your commute and daily habits have been drastically changed. She talks about NEAT (Non-exercise activity thermogenesis) and why we need it, how to get those walks in during your workday, and tools to set yourself up for success while working from home.
In this episode, you will learn more about:
We already had a health crisis prior to 2020, and now with everyone staying at home, ordering in food, and not out and about, this makes obesity and its consequences even more dire.
It is better to be active during the day with many smaller things than sedentary with just one hour of high-intensity exercise.
Why should you commit to getting in 10k steps a day, even if you have to build or get together to walk to right now.
NEAT (non-exercise activity thermogenesis) is the energy expended from activities such as walking, working, typing, etc. Not high-intensity exercise or playing sports.
The little movements throughout our day also make up for the largest calorie expenditures of our day, so getting in that NEAT is crucial.
There are 3.2 million deaths each year due to physical inactivity.
Ciara gives great tips for getting in movement in your workday such as less sitting during Zoom meetings and more walk + talk calls, standing desks, and getting up every half hour or so.
Your walking is not the same as exercise. You need both.
Standing can lower your risk of serious health issues and increase your energy, productivity, boost your mood and metabolism.
Your body is always giving you signals – and after 40, those digestive whispers often become impossible to ignore. If you've been wondering why your gut feels different than it did in your 30s, or if you're tired of being told that bloating, irregular digestion, and energy crashes are just "part of getting older," this episode is for you.
I'm sharing my own journey with digestive challenges alongside the clinical insights I've gained working with hundreds of women navigating this exact phase of life. Because here's what I know to be true: this is not your new normal.
In this conversation, we're going beyond surface-level solutions to explore the root causes of why digestion shifts after 40, how hormonal changes create a ripple effect throughout your entire system, and most importantly – what you can actually do about it.
What we'll explore together:
The Power of Decision and Action (02:21) Why the moment you decide to partner with your body instead of fighting against it changes everything
Building Resilience Through Challenges (03:25) How our digestive struggles can become our greatest teachers when we approach them with curiosity instead of frustration
A Journey with Digestive Issues (05:59) My personal story of navigating gut health challenges and what I learned about listening to my body's signals
The Role of Nutrition in Overcoming Health Issues (07:48) Quality over quick fixes – why sustainable nutrition approaches create lasting digestive healing
The Disconnect in Conventional Medicine (12:31) Why traditional approaches often miss the interconnected nature of digestive health and what to look for instead
Understanding Hormonal and Gut Health (34:54) It's all connected – how your changing hormones after 40 directly impact your digestive function and what this means for your daily experience
Introducing Advanced Testing: GI MAP and Dutch Tests (43:29) Empowered by knowledge – how comprehensive testing can reveal the root causes behind your symptoms and guide personalized solutions
This isn't about perfection or following someone else's protocol. It's about understanding your unique body, honoring where you are right now, and taking impeccable care of yourself through informed, compassionate choices.
Your digestive health is the foundation for everything else – your energy, your mood, your ability to show up fully in your life. You deserve to feel empowered by food, not controlled by digestive uncertainty.
Ready to dive deeper? Connect with me at Ciarafoy.com or find me on Instagram @ciarafoyinc – I'd love to continue this conversation and support you on your journey.
Getting Unstuck, Weight Loss, and Loving the Journey - A Hormone Solution Transformation
25 Feb 2021
00:58:20
This week, Ciara welcomes her former client Barbara to set an example of how The Hormone Solution can change your life in ways you can’t even imagine. Barbara talks about the night and day difference she sees in her emotional and physical health since she started the program in December 2019. She not only has lost weight but balanced her blood sugar, improved her relationships, and gained a whole new level of confidence. She opens up about how she finally decided to commit to her health, what challenges she overcame, and how she is now just enjoying the journey.
In this episode, you will learn more about:
Why Ciara made the Get Unstuck Program the first tier of her program, and why it made the biggest impact on Barbara out of all the modules.
How the Hormone Solution gave Barbara a level of confidence to go after all the things she wanted, including her passion for fashion blogging.
Why Barbara decided to join The Hormone Solution in December 2019 and make a commitment to her health.
Oftentimes we know what we need to do, but are stuck in our negative self stories and bad habits.
Learning how to change your language is critical to navigating into what you want and a higher level of self mastery and self love.
Barabara opens up about learning to trust herself and follow through with her non negotiables.
How Barbara sets up her day to not only feel good, but enjoy the journey rather than just have it be the means to an end.
Why it’s more important to rely on discipline rather than motivation.
The challenges Barbara encountered during the beginning of the pandemic with her gym closing and how she overcame it. Even if you have a set back, you can gather yourself and begin the journey again.
Having a routine not only helps you stay on track but it gives you grounding, certainty, and comfort and those are things that we need right now.
Some eating tips for counting your macros and making sure your plate is filled with enough protein and vegetables.
How To Have It All Without Sacrificing Your Health
18 Feb 2021
00:37:23
Ciara welcomes Sarah Makhomet, a busy business woman, single mother, and health inspiration. While founding and building a multi-million dollar business and raising her child as a single parent, Sarah has always put a high price on health. This week, she shares her methods for taking impeccable care of herself, how her upbringing in the Soviet Union created a foundation for self care, and how to stay focused through the work at home orders due to the pandemic. Sarah is an example to all of us that health is actually our number one priority for a successful life, not something that should be sacrificed.
In this episode, you will learn more about:
As the founder of Dominion Lending Centres in Canada and a single mother, Sarah has a lot on her plate. If she finds a way to put a premium on health, so can you.
If you have health as your value system, you can use it to propel yourself forward.
You don’t have to sacrifice yourself and your health to reach your dreams.
Sarah shares how she always has food on the go that keeps her feeling satiated and full.
How to squeeze in some movement and exercise even during a 12 hour work day.
How Sarah’s upbringing in Communist Ukraine and Soviet Union affected her view on taking care of herself and keeping healthy habits as part of her normal.
When you create healthy habits early, it’s something that becomes part of your value system.
We have to work for the things that are important to us.
How to navigate the added stress from work from home orders due the pandemic and even have fun with showing your children that great health is of utmost importance.
How Sarah manages her schedule as someone with major time constraints.
Taking care of yourself is not an either or. If you want to work at a high level long term, you need to take care of yourself.
Advice for setting up boundaries around your non negotiables, including sleep.
Health is the #1 area of success in our life, even more than money or outside achievement.
How To Have Healthy Pain-Free Periods with Madeline McKinnen
11 Feb 2021
00:51:04
It may feel as though you are destined to live with all the symptoms of your period and deal with the pain, but Ciara’s guest this week proves that is simply not the case. Madeline McKinnen is a nutrition consultant and women’s health coach who specializes in giving women current and practical info on holistic period pain relief and hormone balance. Madeline talks about her Period Pain Relief guide that provides a map on how specific changes in your diet can make a huge difference. She shares her own personal story about overcoming period pain, and her and Ciara talk about the difference between finding a coach and mentor vs. expecting to outsource your health.
In this episode, you will learn more about:
You aren’t alone if you have painful and debilitating periods, and there is help out there.
Madeline shares her own journey as a nutritionist that also had to put in the work to level up to overcome personal health struggles.
Madeline came up with a Period Pain Relief Guide after fixing her own issues and helping many women address their issues when it came to periods and their menstrual cycle.
The role that an anti-inflammatory diet has in setting a foundation for an easier and less symptomatic period.
Madeline talks about customized tests that help identify the core issues, but Ciara reminds us that tests won’t do the work for us, so make sure you are ready and willing to make some lifestyle changes.
Supplements can be very effective, but they need to be done in conjunction with making the appropriate nutrition and lifestyle choices.
Going for a walk first thing in the morning is a simple yet powerful practice.
The top three things Madeline cites as non-negotiables when it comes to period health.
The healing properties of vegetables on our overall health and also our periods.
Making Your Subconscious Work For You With Adele Tevlin
04 Feb 2021
00:49:48
Adele is a powerhouse woman with a background in nutrition, psychology, and therapy, and her signature program, THE CEO Blueprint, works with high level achievers to break through blocks and limiting beliefs. She joins Ciara to talk about the confidence, empathy, and opportunity pieces behind her program, and how every aspect of your life can be transformed when you heal core wounds and address issues at the root of your subconscious. She and Ciara also discuss two practical ways to begin setting an intention of leveling up, and grounding yourself into the present moment.
In this episode, you will learn more about:
The intention behind Adele’s signature program, the CEO Blueprint. C.E.O. stands for Confidence, Empathy, and Opportunity.
Whether it feels like it at the time or not, Adele has had solid proof through her own path and the hundreds of women she has worked with that everything that happens in our life can be used as a catalyst for spiritual growth.
It’s difficult to create sustainable changes on our own without coaching from others and work on our subconscious beliefs.
Adele’s varied background including work as a professional nutritionist, psychologist, and Cognitive Behavioral Therapist, helps her work with her clients from a very supportive and holistic foundation.
It’s when we work what’s really beneath the surface of our habits and patterns that lasting change and shifts can come about.
Up to 90% of our day is created and navigated by patterns from our subconscious programming!
It’s not selfish to take time for self care, it’s actually necessary and a selfless act.
Our brain is like an amazing computer that seeks out information to prove us right.
Why humans tend to have the same common two core wounds - “I’m not worthy” and “I'm not good enough”, and what we can do about it.
Whether you can or you can’t, you will be right either way. The first step towards seeing opportunity and manifesting is to pull away from fear.
The Reality of Losing Weight and Improving Hormone Health For Perimenopausal & Menopausal Women
28 Jan 2021
00:43:27
There is a whole lot of BS in the belief system that so many women have when it comes to their bodies, and this week Ciara wants to set the record straight. She has had thousands of hours with women over the topic of weight, hormone health, and seeing results, and is here to make it easier and more effective for you. Even if you feel as though results aren’t possible or you are a lost cause, some pivotal pillars must be set into place consistently. Ciara talks about why women in menopause and perimenopause should be paying attention to their muscle mass, insulin sensitivity, and where they are holding weight. She gives a real pep talk about why you can’t outsource your health, and how a good coach is not always a cheerleader.
In this episode, you will learn more about:
Although there are many shapes and sizes that represent a healthy body, it is important to look at where you hold on to weight.
For women, especially those in their 40’s and 50’s during menopause and perimenopause, extra abdominal weight can have a significant impact on hormone and immune health.
It’s up to you to take personal responsibility for your health. The external world may give you distractions and surprises, but the common denominator is you when it comes to implementing consistent action towards your health.
Knowledge is power, but none of it matters if you are not taking consistent action.
A good coach doesn’t always equal a cheerleader. The best ones hold up a mirror for you to really see your truth, and point out the cold hard truth of what you aren’t doing that could really make that extra difference.
When you are in perimenopause it can feel impossible to make any changes, but it’s not. It may be harder, but not impossible.
Muscle mass and increasing insulin sensitivity are also a huge part of your overall success.
Ciara’s 10-Day Detox is a fantastic way to reduce inflammation and balance blood sugar, but ultimately your dedication will determine your success.
It takes consistent action for a long period of time to see results.
You aren’t broken, and you have more control over your results than you most likely think.
How To Do It All, Stay in Your Brilliance, And Not Burn Out
21 Jan 2021
01:04:40
This week Ciara welcomes former client and friend Renee Warren, author, speaker, coach and founder of the We Wild Women community and Into the Wild podcast. As a super busy professional, wife and mother, and passionate woman, Renee knows firsthand the importance of building practices that promote self care and health rather than burnout. She talks with Ciara about recognizing her own burnout, advocating for ourselves when overcoming a health challenge, and how to be even more productive while taking care of your mind, body, and spirit.
In this episode, you will learn more about:
The importance of finding a good coach or mentor who has done what you are trying to do before, and can easily show the path.
Renee has always been an active go-getter, and her responsibilities ramped up even more when she had Irish twins and launched her business in the same year.
How to recognize when your body is heading into burnout mode, and what to do.
The importance of advocating for yourself, even if it means pushing the envelope or getting a second opinion. Renee shares a story of how she did this with her iron deficiency after she was getting worse and needed a change fast.
Just eating healthy doesn’t mean we are bulletproof. It’s also about managing our stress level and lifestyle on a consistent basis.
Renee shares her strategy for running a VERY busy household and supportive marriage.
With food it’s not enough to eat healthy. Level of stress and lifestyle.
Burnout can come after the busy or stressful times, since your body is in “go” mode trying to take care and support you.
It’s okay to push hard, but you need to build in time to rest and recuperate.
Renee’s We Wild Women community and coaching helps high achieving women learn to successfully reduce the stress in their life while still making themselves a priority.
A few of the foundational habits that are Renee’s non negotiables for health and happiness.
You can’t do everything at once! Renee and Ciara discuss time blocking and doing one thing at a time instead of multitasking.
Five FREE Ways To Lose Weight That Have Nothing To Do With Restricting Calories
08 Jan 2021
00:57:22
It’s a New Year, and Ciara is here to talk about health and weight loss in a way that’s not your typical “New Year, New Me” reset talk! In this episode, she gives her Five Top Tips for bringing in vitality and health through gentle practices, fit into a flexible schedule, and best of all, free or at little cost. Follow these, and you will not only lower your body fat, but also boost your mood, increase your gut health, and supercharge your immune system.
In this episode, you will learn more about:
Our habits and practices can have a massive impact on how well we respond to viruses and illnesses.
Two important hormones, ghrelin and leptin, that help us feel satiated and control our appetite.
The importance of good sleep and rest and the impact it has on keeping a healthy weight and steady metabolism.
If you are overweight in any way, you are dealing with some form of inflammation. Chronic inflammation slows down metabolism, but there is a lot we CAN control in terms of the right diet, sleep, and movement.
The top offenders when it comes to wreaking havoc on our gut microbiome — gluten, dairy, glyphosates, and other toxic chemicals.
Some great anti-inflammatory foods to bring in to create a diet rich in minerals and nutrients, which will make our gut very happy!
Movement is an active component of our health. There’s always something you can do to start getting the blood pumping, whether it’s getting a walking pad, taking frequent breaks during work, or getting a standing desk.
It’s not just what you eat, it’s the timing of when you eat it that also makes a difference.
Up to 70% of your immune system is dependent on a diverse microbiome. One of the easiest ways to achieve this is to rotate your food choices for a diverse amount of healthy foods and to bring fermented foods such as sauerkraut and kimchi into your diet.
Don’t sanitize yourself into oblivion! Make sure you get out in the dirt and play every now and then.
Ciara shares a super raw and vulnerable episode this week, talking about the feeling of some heaviness and sadness that comes with this year’s holiday season. With so much uncertainty around us this year, Ciara wanted to acknowledge the feelings, but then also really encourage you to step up and not wait for the New Year to make health a priority. She talks about how to make this holiday season a time to set solid boundaries and commit to choices that make you feel your best, with tips for keeping your healthy eating and drinking habits intact during a time where there could be added pressure.
In this episode, you will learn more about:
Even with all the practices and tools for health and grounding that Ciara has, everyone feels heaviness and sadness now and then. Ciara opens up about the challenges that this holiday season brings, especially when it comes to being separated from family and friends.
As humans, we need to connect with each other. Our immune system and mental health depend on that. Even if you can’t physically see your loved ones this season, even just a phone call or Zoom can make a real difference.
Let’s not wait until January 1 to commit to taking impeccable care of ourselves and invest in self-care.
Ciara shares some great tips on being social and enjoying great food without feeling regret or shame.
It’s really about being present with the ones we love (as much as we can this year) during the holiday season.
How little changes such as drinking more water, taking some walks, and eating your protein first can make a big difference.
It’s not about restriction or not having fun, it’s more about tapping into how you want to feel and making it memorable for all the right reasons.
The Top Factors in Sleep That You Should Know But No One Talks About
17 Dec 2020
00:38:53
Sleep is the most critical component to our health and virtually every part of how we function in everyday life is dependent on it. Which is why Ciara wanted to dedicate this week’s episode to it. Tune in to hear the top reasons so many people struggle with sleep, the major factors to getting better sleep that are not often discussed, and her top tips to consistently get restorative and restful sleep. Warning: the things discussed this week may have you getting better sleep than ever before.
In this episode, you will learn more about:
There is always something you can do to better your sleep, and Ciara has over 15 years of experience of seeing people drastically turn their sleep habits and experiences around.
What melatonin is, and how it is a protective hormone for our sleep.
Why balancing the blood sugar is the number one step in getting our sleep under control.
The role that movement and exercise plays in our ability to get restorative and restful sleep.
The ways that our cortisol levels, stress, and blood sugar greatly impact our sleep.
Blood sugar balance starts with proper food combination and truly balanced meals.
The importance of starting your day right and tending to your own needs mindfully rather than reactively.
How to set yourself up for success in the morning and properly wind down for the hour before bedtime.
The role coffee and alcohol can have in impacting our sleep.
How herbs like Holy Basil and minerals like magnesium can be great ways to naturally get better sleep.
The lifestyle pieces are the hardest things to change, but they are the most important.
Busting Hormone Health Myths and Misconceptions with Samantha Gladish
10 Dec 2020
00:37:47
This week Ciara welcomes Samantha Gladish, author of The 30-Day Hormone Solution, host of the Healthy Hormones for Women podcast, and holistic nutritionist and coach. She is a wealth of information when it comes to helping women eat naturally and balance their hormones. Samantha and Ciara talk about overcoming their own health issues and how it’s possible for women everywhere, why hormonal imbalance doesn’t have to be a life sentence, and some great resources for stepping up to the next level of your health.
In this episode, you will learn more about:
What made Samantha connect the dots between her issues with PMS and digestion to the way she was eating and her lifestyle.
As a holistic nutritionist, Samantha not only helps her clients with nutrition and supplement recommendations, but coaches them to develop a lifestyle that builds in proper rest, movement, and stress management or mitigation.
There is a gap in how much women understand their own hormones and how much power they have in healing hormonal imbalance.
Samantha shares her experience of being diagnosed with Autoimmune Hashimoto’s in 2017, and the factors she feels led to the condition. Even as someone that ate healthily and knew a lot about nutrition, she needed to take control and accountability to raise her health another notch.
There is always something you can do that can take you to the next level of health.
Even if your nutrition is great, you also must have self-care practices in place to set up boundaries and behaviors that consistently set you up for success.
It can feel daunting to try and make all the nutritional and lifestyle changes alone. The support of a coach or nutritionist can help significantly.
At this time we are all under a massive amount of stress. Samantha and Ciara discuss how these three small things add up to make the biggest differences - sleep, movement, and getting out in nature.
In this episode, I dive into the importance of building a strong foundation of health through nutrition and lifestyle changes, especially for midlife women. I share my personal journey, the practices I recommend to my clients, and the vital role of supplements as part of a holistic health approach. Learn why there's no magic pill for optimal health and discover practical tips for enhancing your wellbeing.
Chapters:
01:52 Upcoming Mastermind and Events
03:13 Foundation of Health: Root Cause Medicine
05:07 The Role of Supplements
07:01 Essential Supplements for Women
Say Hi to Me:
Ciarafoy.com
@ciarafoyinc
Has this episode sparked something in you? I'd love to hear about it! Leave a rate & review to let me know what resonated.
Make Health Your New Normal By Embracing The Resistance That Naturally Comes With Change!
03 Dec 2020
00:28:48
As we approach the end of 2020 and the beginning of a new year, one of the common things we hear is people around us talking about their goals around weight, health, and wellness. This year, it is more important than ever to make yourself a priority and an investment in your health will help you step up in your life in all areas. This week, Ciara talks about how the stories we tell ourselves can either hold us back, or propel us into a life with even more energy and joy. She shares more about her Hormone Solution program, and ways to move forward with our intuition even when our resistance and ego try to keep us safe.
In this episode, you will learn more about:
Why the diet industry continues to grow each year, although we are continuing to get sicker as a nation.
A few of the top reasons that most people fail to stick with their goals, and how this being aware of this information can actually help set you up for success.
More about Ciara’s 12 week Program, The Hormone Solution, and how it can help you break through the patterns and habits that are keeping you stuck.
If you wait for the perfect time to start taking care of yourself, you may never find it. Life will always be busy, stressful, and full of distractions, so it’s important to get the right support and to take inspired action sooner rather than later. Don’t wait for time to pass you by.
Anytime you decide to do something different, you are going to have resistance and the ego part of your brain trying to keep you safe and telling you why you should stay the same.
The reason we see so many high level people also making health and fitness a priority is because the way you do one thing is the way you do everything. They know how to make a commitment, keep it, and know that the healthier you are, the more energy and focus you have to conquer your goals.
Take a look at where you are spending your money. Are you investing in your health and wellness? Many times when we really look at how we are spending, we see that we do have enough if we shifted our priorities.
Self-Coaching: Simple Steps To Coach Yourself From Fear and Uncertainty to Responsibility and Success
26 Nov 2020
00:35:50
As a woman’s health and hormones expert, Coaching is really Ciara’s area of full genius. She is thrilled this week to bring in a few of the foundational tools she uses with her clients to move them past fear and feeling stuck and into a healthier and empowering routine. She discusses the steps towards creating a clear vision and making it happen: finding your why, taking responsibility, using your intuition, and so much more. Tune in, and get ready to get real!
In this episode, you will learn more about:
Why it’s more important than ever to add daily practices in your routine to keep you grounded and feeling safe in yourself during this time of uncertainty.
The importance of tuning into your own intuition to feel what feels right for you and your wellness.
Whatever happens, you want to be able to look back and see what led to it. When it comes to health, there is always more to learn and grow from.
Finding out your WHY is everything and the basis for getting and staying healthy.
You have to own your own success and take responsibility for your actions and how you spend your time.
Have a serious conversation with yourself. When you take responsibility, you give yourself strength and take yourself out of the victim mentality.
Dream and create a vision.
What are you tolerating? Are you living in (and accepting) a reality that leaves you feeling bloated, stressed, and anxious every day?
We need accountability, consistency and a judgement free zone to help us understand why we sabotage ourselves. Then, we can take small steps towards success, and celebrate every little win.
Listen to yourself. Tap into your feelings and take the time to honor yourself every day.
Why Intermittent Fasting Doesn't Work Magic for Most Women
19 Nov 2020
00:39:25
This week’s episode is one of those episodes you will want to share with your girlfriends! Ciara discusses why one of the most popular weight-loss trends, intermittent fasting, does not work for the majority of women, those who have a menstrual cycle. Worse, it can backfire and cause hormonal disadvantages, decreased insulin sensitivity and undue stress to the body. Ciara also dives more into how counterproductive restrictive eating is, how understanding our cycles informs our fitness decisions, and how important it is to find what works best for you.
In this episode, you will learn more about:
Most of the studies done on intermittent fasting, or any scientific studies, are done on men or postmenopausal women.
Several studies have concluded that intermittent fasting can cause hormonal disadvantages, worsen insulin sensitivity and cause undue stress to the body.
Many women are experiencing infertility issues because of the stress put on their bodies.
Aside from the evidence from the studies, Ciara still would not recommend intermittent fasting because of the unhealthy relationship it creates with food.
When you deny your body calories during the day when you need energy, it often leads to binging later in the day and especially at night.
Over time, restrictive eating will cause a major slowing of your metabolism and deterioration of muscle mass.
A smaller fasting window such as a 12-hour overnight fast is beneficial.
It’s important to know what your body considers stress and how it raises cortisol levels.
Cortisol’s main job is to balance and maintain blood sugar.
Women are much more sensitive to stress than men.
Energy levels, strength, and metabolism all fluctuate based on the menstrual cycle, which impacts the effectiveness of fasting.
Your metabolism goes up when you ovulate.
So many of the positive effects found in studies for intermittent fasting in men is the exact opposite for women.
There is no one-size-fits-all for bodies; each person is different. This is why Ciara loves using the DUTCH test for creating an optimal plan for clients.
Muscle Mass As the Anti-Aging Pill And Understanding What “Skinny Fat” Really Is
12 Nov 2020
00:49:32
Today Ciara dives into a topic that she covered in her most widely viewed and shared Facebook video; muscle mass in women and understanding what the meaning of “skinny fat” is. She dispels the myths about heavy weight training and discusses why it’s so essential to women’s body composition and health. She also discusses in more detail how dieting, calorie restriction and even cardio may do more harm than good to your body composition goals. Finally, Ciara explains the reasons we should never focus on that number on a scale and more on our body composition.
In this episode, you will learn more about:
How lean muscle to body fat ratio relates to health and why a slender person isn’t always “healthier”. Your body composition, not your weight, is the most important factor!
Ciara is stronger today at 44 than she was at 40 or even 25 because of muscle mass.
So many women shy away from building muscle because they are afraid of looking bulky.
Many people gain back the weight after a diet because they didn’t adopt the lifestyle.
Any time you use calorie deficit to lose weight, you will also lose muscle mass.
When you are stressed and severely dieting, it’s self-sabotage and will make it nearly impossible to lose fat.
It’s important to have a lifestyle you know you can maintain. Extremes are not sustainable.
Your body stores body fat because it wants to protect you.
Nutrition is a vital part of changing your body composition, but it won’t work alone without building muscle.
Steady-state cardio can be detrimental to building muscle. HIIT workouts can preserve muscle mass, but it will not build it. Incorporating weight training is the best way to build muscle and focus on body composition (NOT the weight on the scale).
Weight training also contributes to aging more gracefully along with a healthy diet.
Protein will be most important to building and maintaining muscle. Approximately 1 g per 1 pound that you weigh is a good rule of thumb.
A high percentage of body fat will put you at more risk for cancer and other diseases.
Thyroid dysfunction is linked to stress and extreme dieting, but the thyroid responds well to weight training.
Ciara is a firm believer in using the DUTCH Test to understand your metrics.
Check out the inspiring story and transformation at Train With Joan!
Setting Boundaries and Owning Your Success with Sharon Kim
05 Nov 2020
01:01:46
This week, Ciara welcomes special guest and client Sharon Kim. Sharon has been in the field of finance for over 20 years and has reached an executive level in her career that very few women have. Ciara and Sharon talk about how to set aside time and space for health in a busy and demanding schedule, why more women need to claim their success, and tips for navigating the new remote workplace.
In this episode, you will learn more about:
Sharon is the most senior woman at the executive level of her job. She is one of Ciara’s examples of someone that makes it to the top of their field and is so busy, but still stays dedicated to their health and wellness.
Selfishness isn’t the worst thing. In fact, when we prioritize ourselves we can give to others more fully.
It’s essential to carve out a little bit of time for yourself and your well being each day. For Sharon, one non-negotiable is finding just 20 minutes a day to exercise. Another tip is time-blocking so her family knows what she is doing and when she is available.
Sharon explains how she works at a high level and manages many people, yet has good boundaries for her time and work hours.
As far as we’ve come for women in the workplace, we still have a long way to go to have women represented at the executive level.
Sharon notes that the major differences she sees between men and women in management is the confidence men have to clearly state what they want and what they feel they deserve.
In the new work from home landscape, it’s important to stay visible and top of mind to your managers.
This week, Ciara talks about a topic near and dear to her heart; emotional eating. She dives into the importance of routines, sleep, and nutrition, and discusses how they are all interconnected in regulating hormones, appetite and blood sugar. Ciara gives tips for how to start planning and changing habits today so you can improve energy, mood and your relationship with emotional eating.
We all have a natural circadian rhythm that is dictated by the sun. Getting in line with that will vastly improve your physical and mental health.
The hours between 10 pm and 2 am are particularly important for women’s hormonal balance; which is why Ciara suggests striving for a 10 o’clock bedtime. Or at the very least, start disconnecting and setting up rituals an hour before bed.
F.lux is an app that Ciara uses to filter out blue light on her computer.
When you don’t get enough sleep, it impacts two hormones specific to your appetite and satisfaction with food; ghrelin and leptin.
Waking up at a similar time every day is critical to maintaining rhythm, grounding you and reducing emotional eating.
Ciara wasn’t always a morning person, but she trained herself to be one and so can you.
Meal planning is so important particularly for those with busy and high-stress schedules. When we don’t stay on a balanced eating schedule, our blood sugar drops. Low blood sugar will result in cravings; usually unhealthy ones.
Nutritional quality and balance are key to unlocking so many health benefits.
Your microbiome is responsible for more than 70% of your immune system; we can change and improve our microbiome based on our food choices.
Completely eliminating sugar, even for a week, will be much more effective in reducing cravings than simply cutting down on sugar.
Feeling our emotions is not negative; it’s important to feel, validate and label them.
Tuning Into the Frequency of Your Truth with Dr. Laura Foster
22 Oct 2020
00:58:46
Ciara was joined this week by Dr. Laura Foster, a chiropractor for 24 years that took the bold leap to retire her license and pursue her truth. She is a mom, retreat leader, yogi, speaker, coach and creator of Reclaim Your Voice and Badass Boundary Setting for Wholehearted Women. Laura and Ciara both speak about their methods for finding and listening to their truths, even when it may challenge the status quo. They dive into why it’s good to be uncomfortable and face the unknown with an open heart, and how the feminine uprising is palpable and guaranteed to shift the world as we know it.
In this episode, you will learn more about:
Laura speaks about leaving her 24 year career as a chiropractor and how she married her passions of travel, health and yoga to mentor women all over the world.
It can be challenging to try and navigate the line between being a regulated professional and speaking your truth and standing up for your beliefs. Both Ciara and Laura share their experience with navigating it with class and grace, even during the shaky moments.
Intuition is a powerful tool that women in particular are gifted with and we need to foster it more; not shy away from it.
It’s important to ask yourself the hard questions, and really check in, instead of numbing yourself from the truth.
What looks like success doesn’t always feel like success if we are being inauthentic.
Giving yourself “a break” doesn’t have to mean cheat days or destructive behavior; self care is “a break”. The short game can be fun, but you really want to play the long game.
You can have self love while still wanting to make changes in yourself.
It’s okay to say no to other people especially when we’re saying yes to ourselves.
People pleasing is not only exhausting and inauthentic, but it actually damages relationships.
Having strong boundaries and mutually beneficial relationships means pushing past the discomfort to have the difficult conversations.
The Importance of Insulin Sensitivity When It Comes to Weight Loss, Immune Function, and Hormone Balance
15 Oct 2020
00:35:05
This week, Ciara discusses important yet easily doable practices and habits to increase your insulin sensitivity and explains why it’s so important to do so. Insulin sensitivity has so much to do with our weight, mood, sleep, and reducing the risk of so many diseases from diabetes and beyond. Ciara covers how you can upgrade your nutrition, eating schedule, and commitment to fitness to gain balance of your blood sugar and regulate your hormones for a stronger and healthier version of yourself.
In this episode, you will learn more about:
Balancing our insulin is the first step in hormonal balance and overall health and well being.
There are simple yet powerful ways to increase your insulin resistance with your nutrition, fitness, meal timing, and sleep.
There is a huge connection between how sensitive your body is to insulin and your lean muscle to fat ratio.
Belly fat is connected to a host of other health conditions and higher risk indicators including diabetes and heart disease. This is especially the case in postmenopausal women over the age of 40.
Lifting weights is a great way to increase insulin sensitivity at a pace that can be slow and steady yet have great results.
There are common misconceptions about both what we eat (sugar and refined grains) and how often we should eat it.
Why generic intermittent fasting may not work for many women.
How To Shift Your Mindset + Get Into Alignment With Your Goals
05 Oct 2020
00:28:14
We are diving in to get vulnerable this week, as Ciara talks about a piece of the puzzle you may have yet to focus on that is so critical to your success — your mindset. She explains why knowing doesn’t equal doing, and why you have to have the right mindset to really go all in and make yourself a priority. Ciara opens up about her own experience in coming to the realization that being a perfectionist isn’t what is always needed in self-care and healing and shares a few practical ways you can shift your mindset for success today.
In this episode, you will learn more about:
It takes a lot of vulnerability to look at yourself and ask the hard questions, but it is worth it to get to the truth of what’s really happening so we can shift our mindset and heal.
Our body speaks to us through symptoms. We can only ignore them or push them down for so long before they are screaming out and making it pretty hard for us to do anything else but focus inward on ourselves and our health.
Our beliefs are the blueprint that dictates our actions. If you are unable to get to the next level of health and well-being, you must first look at the stories you tell yourself and your core beliefs.
As women, we are often taught to put our own needs last and to be seen and not heard. This conditioning can lead us to not set the boundaries we need to make ourselves a priority, leaving us frustrated, exhausted, and overwhelmed.
Ciara opens up about the eye-opening moment as a new mother that really made her think about what qualities she wanted to embody as a role model for her daughter.
Working on your mindset isn’t something to approach from the perspective of wanting it to be perfect. It is an everyday commitment with good days and more challenging days.
Journaling had a massive impact on Ciara and is something she teaches to her clients as a way to gain a foothold on their beliefs and mindset.
Why Motivation Isn’t The Answer + How To Bulletproof Your Self-Care
02 Oct 2020
00:26:31
This week, Ciara drops some real talk about why it’s not a lack of motivation that holds you back from reaching your health and fitness goals, but a lack of integrity and commitment to yourself and your own values. She covers why it’s critical to take control of your health, and why you should keep promises to yourself the same way you would with the loved ones in your life that you care about and respect. Ciara covers how to take this first step to prioritize our own well being, and in turn, the motivation will come when we see the results. Listen in and remember: you are worth putting the work in, and your health matters.
In this episode, you will learn more about:
It’s not about you lacking a motivation gene, it’s about how you feel about yourself and the relationship you have with yourself that will determine your progress in health and wellness.
Keeping small promises daily is a way to build trust and respect for your priorities and well being.
When we say we are “too busy” or don’t have enough time to take care of ourselves, not only are we often wrong, but those other things we are prioritizing will take a backseat if we have a health crisis.
If you have an ailment that seems out of reach, the first step is really getting honest as to what your priorities and values are, and how you can slowly and consistently start to commit to a healthier lifestyle.
Women tend to put work and/or family above their own health. Ciara uses tough love on her clients to have them imagine a scenario where a health crisis leads them to be out of commission for who and what they love.
You don’t lack motivation, you lack the integrity to keep promises to yourself. The more you follow through with putting yourself #1, the more you trust yourself and become unstoppable.
Understanding Protein and Fat: Insights for Midlife Women
17 Apr 2025
00:29:47
In this episode, I delve into the common misconceptions about protein and fat intake, especially for women in their midlife. We discuss the importance of hormonal changes, and practical advice on how to manage diet effectively to achieve weight loss and overall health goals.
Chapters:
01:30 The Protein Dilemma: Why It's Not Working for You
03:48 Understanding Perimenopause and Hormonal Changes
05:11 Prioritizing Self-Care and Listening to Your Body
07:32 The Importance of Expert Advice and Community Support
10:36 The Hidden Pitfalls of Protein and Fat Intake
23:22 Empowerment Through Knowledge and Nutrition
27:48 Resources for Further Support
Say Hi to Me: Ciarafoy.com
@ciarafoyinc
Has this episode sparked something in you? I'd love to hear about it! Leave a rate & review to let me know what resonated.
Busting Diet Culture Myths + How To Do A Healthy Detox
30 Sep 2020
00:44:11
To kick off the first official episode of the show, Ciara dives into one of her favorite topics, detoxing. She breaks down how we can support our liver and the body’s natural digestion process using whole foods and cleaner products rather than harsh cleansers or fad diets. Ciara gives a few examples of organic greens, natural supplements, cleaning products, and beauty routines that we can add to our everyday life to clean out the gunk and junk and have our system running smoother. Pour yourself a big cup of water, and enjoy!
In this episode, you will learn more about:
The liver is so important and is the General of our body. We need it to filter out the bad toxins and metabolize the food and hormones that the body needs.
Detoxing doesn’t have to be an overwhelming process. You can take on one thing at a time, and stay consistent to get big results that are easier to stick with than trying to be perfect.
There are a few basic principles to reduce the toxic load in our body, including taking a look at what we drink, eat, use in our homes, and put on our skin.
Water is so important and so many of us are chronically dehydrated.
Herbs such as parsley and cilantro and food based supplements such as blue-green algae and wheatgrass can be a powerful yet simple way to cleanse the liver.
Hot/cold showers, saunas, and dry brushing are wonderful ways to get things moving and flowing in the body and to flush out toxins.
Welcome to The Empowered Feminine podcast, with your host Ciara Foy. As a mother, author, nutritionist, and women’s health expert, Ciara is committed to helping other women tame their hormonal chaos, balance stress, and become unstoppable. In this initial episode, Ciara tells us more about herself and her passion in the field of holistic health, nutrition, and helping women overcome burnout to live in their highest potential. It’s going to be exciting, raw, and eye-opening, so welcome to the show.
On the Empowered Feminine Podcast, you will learn more about:
Ciara’s background, and why her passion for health and hormone balance led her to a career as an online holistic nutritionist and coach.
Why high functioning women often suffer from burnout, and the toll it can take on their career, health, and relationships.
A glimpse into a few of the impactful and life-changing conversations Ciara has had over the last 20 years that have led her down a path of natural health and building confidence to trust herself as a woman.
What sets natural and holistic health apart as a way to really get down to the root cause of what is happening, rather than just covering up symptoms.
Ciara opens up about her own struggles and challenges of gut health, burnout, boundaries, and the dance between feminine and masculine energy.
How what we eat has so much to do with our self-love and care for our bodies.
In this episode talk with my friend Leona Harvie, a divorce coach, about the challenges and strategies for navigating family law. We share personal stories and insights on how to manage stress, the importance of self-care, and how to effectively use a divorce coach to reduce costs and find empowerment during legal battles.
Has this episode sparked something in you? I'd love to hear about it! Leave a rate & review to let me know what resonated.
Reinventing Your Life and Business With Tracy Matthews
20 Mar 2025
00:53:35
Ready to break through the barriers holding you back from creating the life and business you truly desire? In this powerful conversation, I sit down with my dear friend and transformation coach Tracy Matthews, who shares her incredible journey from jewelry designer to bankruptcy to thriving business mentor.
If you've ever felt that voice inside telling you there's more possible for you (especially after 40!), this episode is your permission slip to dream bigger. Tracy opens up about her own reinvention journey and shares the exact framework she uses to help women realign with their purpose, create profitable offers, and build businesses that support the lives they actually want to live.
Key Takeaways:
[02:32] Why surrounding yourself with the right community is non-negotiable for your success
[04:27] Exclusive details on our upcoming mastermind retreats (spaces are filling quickly!)
[08:55] Tracy's fascinating entrepreneurial story - from humble beginnings to seven-figure success
[13:44] The bankruptcy that changed everything and the pivotal moment that sparked her reinvention
[16:59] Why reinvention isn't just a one-time event but a continual process of growth
[19:35] How to recognize when you're out of alignment and what to do about it
[21:04] The unique gift Tracy brings to help women uncover their true calling
[23:01] Why women over 40 are perfectly positioned to create extraordinary success
[28:22] The three-step clarity process that transforms fuzzy ideas into crystal-clear vision
[28:50] How to create offers people actually want to buy (without the endless launching)
[29:30] The accountability secret that turns dreams into reality
[37:20] Real stories of women who've completely transformed their businesses and lives
[44:57] The confidence paradox: why action comes before belief (not the other way around)
[48:28] The life-changing power of female friendships and building your support network
Has this episode sparked something in you? I'd love to hear about it! Leave a rate & review to let me know what resonated.
Metabolic Mastery for Women 40 + (Part 2)
07 Mar 2025
01:05:56
Ready to discover the hidden factor that could be sabotaging your health and weight loss efforts? In this episode of The Empowered Feminine Podcast, I'm pulling back the curtain on inflammation - what I consider the root cause of nearly ALL our health struggles after 40.
Here's the truth: if you're dealing with stubborn weight, unpredictable energy levels, or hormonal chaos, inflammation is likely the culprit. I'll walk you through exactly how your blood sugar, stress levels, and daily habits are either feeding the flames of inflammation or helping you extinguish them. I'm sharing the exact strategies I use with my private clients to help them partner with their bodies instead of fighting against them.
Whether you're navigating perimenopause, struggling with stress, or simply want to feel vibrant and energized again, this masterclass episode gives you my science-backed approach to reducing inflammation, balancing your hormones, and reclaiming your health from the inside out.
Key Takeaways:
01:26 Understanding Inflammation and Its Impact
04:08 The Role of Stress in Health and Weight Loss
04:46 The Importance of Sleep and Glucose Levels
06:12 Chronic Inflammation: Causes and Symptoms
06:52 Reducing Inflammation Through Diet
20:02 The Connection Between Inflammation and Hormones
21:07 Practical Tips for Managing Stress and Inflammation
23:07 Q&A: Healthy Oils and Cooking Tips
34:09 Choosing Quality Animal Products
35:11 Cleaning Fruits and Vegetables
35:43 Balancing Protein and Plants
36:42 Timing Your Meals
36:56 Understanding Artificial Sweeteners
38:22 Detox and Meal Timing
38:47 Importance of Macros
39:06 Challenges with Calorie Counting
40:23 Pre-Workout Nutrition
41:55 Fasting and Women's Health
47:34 Insulin and Cortisol
58:49 Exercise and Inflammation
Say Hi to Ciara:
Ciarafoy.com
@ciarafoyinc
Don't forget to leave a rate & review!
Metabolic Mastery for Women 40 + (Part 1): Understanding Your Gut Microbiome
20 Feb 2025
01:27:54
In this powerful masterclass, we dive deep into why your gut health is the foundation of everything from hormone balance to weight loss success. As a nutritionist with over 18 years of experience, I share why the conventional "calories in, calories out" approach often fails and how healing your gut can transform your health, especially during perimenopause and beyond.
Key Takeaways:
[15:00] The critical connection between gut health and your immune system - 70% of your immune system depends on your gut microbiome
[25:00] Why your body stores toxins in fat tissue and how this impacts weight loss resistance
[35:00] The truth about coffee masking digestive issues and what it means for your gut health
[42:00] How gut health influences hormone balance and why you can't have balanced hormones without a healthy gut
[55:00] The Four R's Protocol for healing your gut:
Remove inflammatory triggers
Replace with healing foods
Repair the gut lining
Reinoculate with beneficial bacteria
[1:05:00] The connection between artificial sweeteners, cravings, and gut bacteria
[1:15:00] Why diversity in your diet is crucial for gut health and how to achieve it simply
[1:25:00] The truth about gluten sensitivity and why European travel often feels different
Remember: Your body is always working FOR you, not against you. Let's partner with her to create lasting health transformation.
Don't Give Up On Your 2025 Goals: Why Now Is The Perfect Time To Double Down
06 Feb 2025
00:27:09
Feeling like your 2025 goals are already slipping away? In this powerful episode, I dive deep into why January challenges don't define your year and how to recommit to your vision - especially when life gets messy. Learn why the perfect time to transform your health is exactly when you think you can't.
Key Takeaways:
[2:15] Understanding why short-term plans like detoxes work - and why they're not enough alone
[8:45] The truth about hormones, aging, and why "it's just getting older" is a myth you need to stop believing
[15:30] How your body adapts to stress and why traditional approaches might stop working in perimenopause
[22:10] Why waiting for the "perfect time" is keeping you stuck (and what to do instead)
[28:45] The critical mindset shift: why more stress means you need more self-care, not less
[35:20] Understanding the connection between daily habits and lasting transformation
[42:15] How to move forward when life feels overwhelming
Resources Mentioned:
10-Day Whole Food Reset Program
Dutch Test for comprehensive hormone analysis
GI MAP testing for gut health
Free consultation available for personalized hormone support
Ready to get the support you need? DM me on Instagram @cirafoy to learn more about our testing packages and programs.
Ready to make 2025 your breakthrough year? In this powerful episode, I dive deep into the single most important factor that will determine your success - whether you're pursuing career growth, better health, stronger relationships, or any other goal. This isn't about perfect plans or impossible standards; it's about the fundamental practice that transforms dreams into reality.
Key Takeaways:
[0:59] Welcome to 2025 and the fresh energy it brings
[1:48] Understanding how this one principle applies to every area of life - from career advancement to health transformation
[2:47] The critical foundation revealed: doing what you say you're going to do
[4:36] How your daily actions shape not just your results, but who you become
[7:29] The truth about manifestation - why it's about becoming, not just wanting
[11:48] Why consistency trumps perfection in achieving your goals
[14:34] The connection between following through and genuine self-confidence
[15:33] How to start small and build momentum with micro-commitments
[16:44] Personal insights on overcoming challenges through unwavering follow-through
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 age
The importance of protein quality and quantity for muscle synthesis
How plant-based doesn’t have to mean vegetarian or vegan, and why animal proteins can be beneficial
The impact of perimenopause and menopause on body composition, hormones, and metabolism
How stress, sleep, and under-eating can disrupt hormones and accelerate menopause
The science behind fueling before and after workouts, including specific macro recommendations
Why 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 whey
How to structure meals and snacks for optimal energy, muscle gain, and fat loss
The importance of fiber, resistant starch, and gut health for overall results
Real-life client stories and practical tips for sustainable change
Details on Kira’s transformation programs, accountability, and personalized coaching
Listener Q&A:
Bone broth as a pre-workout option
Timing of thyroid medication and workouts
How to get enough protein at breakfast
Managing meal timing for better sleep and recovery
Chapters:
3:00 - Nutrition Beyond Calories
4:15 - Protein Quality & Muscle
5:30 - Hormones & Menopause
8:00 - Stress, Sleep, and Under-Eating
17:45 - Pre-Workout Fueling
34:55 - Post-Workout Recovery
46:00 - Meal Structure & Practical Tips
Coaching & Program Info — 1:04:40
Say Hi to Ciara:
Ciarafoy.com
@ciarafoyinc
Don't forget to leave a rate & review!
Resilience, Growth, and Finding Power Through Life's Storms
09 Jan 2025
00:43:46
In this deeply personal first episode of 2025, Ciara opens up about navigating through some of life's toughest challenges over the past three years. From building her dream home as a single mother to managing a thriving business while dealing with family court battles, Ciara shares how maintaining non-negotiable self-care practices helped her emerge stronger than ever at age 48. This episode offers powerful insights on resilience, integrity, and the importance of taking care of yourself during life's storms.
Key Topics Discussed
The power of maintaining non-negotiables during difficult times
The three pillars of health: nutrition, sleep, and exercise
Navigating perimenopause while managing high stress
Building a successful business through personal challenges
The importance of creating your own empowering narrative
How breakdowns often precede breakthroughs
Parenting neurodiverse children while building a business
The value of community and support systems
Key Takeaways
Never take yourself off your to-do list during challenging times
Allow no more than one non-negotiable to slip at a time
Your personal narrative shapes how you handle challenges
Health should be everyone's top value
Give yourself grace for things you don't have capacity for
You can reinvent yourself any day you choose
Note: This episode contains some strong language and discussions of sensitive topics.
Looking to connect with Ciara Foy or learn more about her programs? Reach out directly for information about VIP coaching, business mentorship, or the six-month transformation group.
Say Hi To Ciara At:
www.ciarafoy.com
@ciarafoyinc
[Most Popular Episode of 2024] Replay: Jodi's Perimenopause Power: Transforming Health, Mindset, and Potential
26 Dec 2024
01:08:55
In our most popular episode of the year, we dive deep into a remarkable story of personal transformation that will resonate with any woman navigating the challenges of perimenopause. Jodi's journey is a testament to the power of discipline, self-love, and holistic health approach that defies societal expectations and age-related limitations.
Key Takeaways:
Overcome health challenges through intentional lifestyle changes
Embrace a holistic approach to wellness during perimenopause
Prioritize self-care while balancing professional and personal responsibilities
The conversation explores the profound connection between mindset, physical health, and personal growth. Jodi's story is not just about losing weight or gaining muscle, but about fundamentally reshaping one's approach to health, self-love, and personal potential.
From transforming brain fog to achieving peak physical performance, this episode walks through Jodi's incredible journey of developing a macro-based nutrition plan, preparing for a 10k race, and breaking through ageist expectations about health and fitness. We delve into strategies for maintaining consistency, building sustainable habits, and understanding the emotional and physical components of health transformation.
Whether you're experiencing perimenopause or simply seeking inspiration for personal growth, this episode offers practical strategies, motivational insights, and a powerful reminder that transformation is always possible.
Say Hi To Ciara At:
www.ciarafoy.com
@ciarafoyinc
20 Ways to Orgasm: A Guide to Female Pleasure with Susan Bratton
28 Nov 2024
01:01:33
In this powerful and candid conversation, intimacy expert and CEO Susan Bratton joins Ciara Foy to share two decades of wisdom about female pleasure and sexuality. As the founder of Personal Life Media and Better Lover brands, and author of 34 books and programs, Susan brings both professional expertise and personal experience to the discussion. She shares her transformative journey from Silicon Valley executive to renowned intimacy expert, while providing practical guidance for women seeking to enhance their intimate lives. From addressing trauma and cultural conditioning to exploring the science of female arousal, this episode offers valuable insights for women at any stage of their journey.
Key Takeaways
Susan's personal journey from Silicon Valley executive to intimacy expert
The impact of cultural conditioning and patriarchal views on female sexuality
Understanding female arousal and the importance of taking time
The concept of "yoni massage" and its role in healing and pleasure
Breaking through shame and trauma around sexuality
The connection between intimacy, health, and overall wellbeing
The importance of communication in intimate relationships
Different types of female orgasms and expanding pleasure potential
Resources Mentioned
BetterLover.com - Free educational videos and resources
Sexual Soulmate Pact (SexualSoulmatePact.com)
DriveDesire.com - Recommended pleasure tools and products
"20 Kinds of Orgasms" - Free video and tutorial
Personal Life Media - Publisher of passionate lovemaking techniques
Sleep Mastery for Hormonal Balance & Weight Loss (Part 2)
31 Oct 2024
01:20:06
In this second part of the Sleep Mastery series, Ciara continues her deep dive into sleep optimization, focusing on practical implementation strategies and answering common questions. She shares valuable insights about supplements, lifestyle adjustments, and the connection between sleep and aging.
Key Takeaways
Supplement Support: Understanding which supplements can aid sleep, including magnesium glycinate, L-theanine, and adaptogens - and why melatonin isn't always the answer.
Proper Timing: The importance of taking supplements at the right time, typically an hour before bedtime as part of your wind-down routine.
Napping Guidelines: How to nap effectively without disrupting nighttime sleep, including the 30-minute rule for optimal results.
Exercise and Sleep: Understanding the relationship between physical activity, steps per day, and sleep quality.
Blood Sugar Management: How balancing blood sugar throughout the day impacts sleep quality and overall health.
Anti-Aging Benefits: The connection between quality sleep and cellular health, including its impact on skin health and aging.
Sleep and Weight Management: Understanding how proper sleep helps manage weight and reduce cravings through hormone regulation.
Shift Work Strategies: Tips for maintaining healthy sleep patterns when working irregular hours.
Daylight Savings Adjustments: How to adapt your sleep schedule during time changes without disrupting your circadian rhythm.
Consistency vs Perfection: Understanding the importance of sustainable sleep habits over perfect adherence to rules.
Resources Mentioned:
Full Script supplement platform
St. Francis Herb Farm sleep tinctures
Phosphatidyl Serine for stress management
Elements electrolytes for proper hydration
Have thoughts or questions? Connect with Ciara at: Instagram: @CiaraFoyInc Website: www.ciarafoy.com Book a consultation: kiraFoy.com/apply-now
Sleep Mastery for Hormonal Balance & Weight Loss (Part 1)
17 Oct 2024
01:25:48
In this episode of The Empowered Feminine Podcast, Ciara Foy discusses the science of sleep and its profound impact on overall health, hormones, and stress management. Drawing from her expertise as a functional hormone nutritionist, Ciara shares valuable insights on optimizing sleep for better health outcomes, especially for women in perimenopause and menopause.
Key Takeaways
The Importance of Sleep: Understanding how sleep affects hormones, stress management, and overall health.
Hormonal Balance: Exploring the relationship between sleep, cortisol, and insulin resistance, particularly in perimenopause and menopause.
Muscle Mass and Metabolism: The role of muscle mass in maintaining insulin sensitivity and metabolic health.
Hunger Hormones: How sleep affects leptin and ghrelin, the hormones that regulate hunger and satiety.
Circadian Rhythm: Tips for optimizing your body's natural sleep-wake cycle, including the importance of morning sunlight exposure.
Melatonin and Cortisol: Understanding the relationship between these hormones and their impact on sleep quality.
Late-Night Eating: The effects of eating late at night on sleep and metabolic health.
Sleep Consistency: The importance of maintaining a consistent sleep schedule and tips for establishing a good sleep routine.
Stress Management: How stress impacts sleep quality and strategies for managing stress.
Heart Rate Variability (HRV): Introduction to HRV and its significance in assessing overall health and stress management.
Resources Mentioned: Ciara mentions the use of an Oura ring for tracking sleep and HRV.
Have thoughts or questions? Connect with Ciara at: Instagram: @CiaraFoyInc Website: www.ciarafoy.com