The Empowered Feminine With Ciara Foy – Details, episodes & analysis

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

In this episode of The Empowered Feminine Podcast, Ciara speaks with Kristin Johnson and Maria Claps, the brilliant minds behind "The Great Menopause Myth." Backed by the latest research, their book offers a new, holistic approach to staying healthy and happy through menopause. They join us to spill the tea on everything you need to know about this transformative phase of life.

Key Takeaways

• The personal journeys that led Maria and Kristen to become menopause experts and advocates
• Common misconceptions about hormone replacement therapy (HRT) and its benefits beyond symptom management
• The importance of taking a preventative, long-term view of health during menopause
• Why cycling progesterone can be beneficial, even after menopause
• How to find the right practitioner and advocate for yourself
• The link between menopause and increased risk for conditions like diabetes and osteoporosis
• Why strength training is crucial, especially when combined with HRT
• The need to look beyond just managing symptoms and focus on overall health and vitality

Kristin and Maria are passionate about helping you see menopause as an opportunity to level up your health game. They'll teach you to advocate for yourself and make informed decisions that'll have you feeling fabulous well into your golden years. Get ready to flip the script on menopause and embrace this phase of life with open arms!

Find Kristin and Maria on Instagram at www.instagram.com/wise_and_well_

Find "The Great Menopause Myth" on Amazon: https://www.amazon.com/Great-Menopause-Myth-Mastering-Uncomfortable/dp/0760388261

Join Kristin and Maria's free online community at: https://mastering-midlife-mayhem.mn.co/share/wMZy48BtORKxplRd

Have thoughts or questions? Connect with Ciara at:

Instagram: @CiaraFoyInc
Website: www.ciarafoy.com

In this episode, Ciara discusses the importance of insulin and cortisol. Discover how these two hormones not only govern your blood sugar and stress levels but also play a crucial role in your overall health. With a blend of expert insights and actionable advice, Ciara empowers you to take control of your hormonal health through informed and strategic lifestyle choices. Whether you're looking to soothe symptoms of hormonal imbalance or optimize your well-being, this episode is your go-to guide for making empowered changes. 

Key Moments:

[00:03:17] Blood Sugar & Inflammation Connection: Learn how stabilizing blood sugar can significantly reduce inflammation and set a healthy foundation for hormonal balance.

[00:04:16] Hormone Awareness Recap: Quick review of crucial hormones that affect blood sugar, emphasizing their impact on your health trajectory.

[00:06:09] Goals for Hormonal Harmony: Strategies to increase insulin sensitivity and reduce stress for optimal health.

[00:07:55] Nutritional Wisdom: Introduction to the critical role of nutrition in managing stress and supporting hormonal health.

[00:16:16] Cortisol & Stress Management: Explore the impact of the stress hormone and learn effective stress-management techniques.

[00:18:34] Blood Sugar Management Tips: Practical advice to keep your blood sugar levels stable and avoid energy lows and unhealthy cravings.

[00:26:01] Protein's Role: Discusses the essential role of protein in satiety and muscle maintenance, especially for women.

[00:31:25] Macronutrient Myths Debunked: Clears up common dietary misconceptions for a balanced approach to eating.

[00:45:02] Elevating Fat Quality & Cellular Health: Emphasizes the importance of selecting quality fats in our diet to enhance overall health and cellular function.

[00:50:02] Macronutrient Balance and Portion Control: Stresses managing fat intake to prevent excessive caloric consumption and hindered weight loss.

[00:52:38] Dietary Adjustments for Perimenopause: Discusses the critical role of dietary fats in hormone production and brain health, advocating for whole food fat sources over oils.

[00:55:01] Macro Tracking & Meal Planning: Shares insights on balancing macronutrients for health and stress management, and how tracking helps tailor dietary needs.

[01:01:10 - 01:03:13] Lifestyle Tips for Sustainable Eating: Offers practical tips for meal planning and intuitive eating, emphasizing understanding personal nutritional needs.

[01:03:14 - 01:05:08] Exercise and Carb Timing: Explains how workout intensity and timing should influence carbohydrate intake for optimal energy and recovery.

[01:05:09 - 01:07:31] Mindful Eating & Stress Management: Highlights how mindful eating can aid in managing stress and improving dietary habits.

[01:07:32 - 01:10:03] Customizing Diet to Individual Needs: Encourages personalized dietary adjustments based on individual health conditions, activity levels, and metabolic needs.

[01:10:04 - 01:12:01] Navigating Dining Out and Travel: Shares personal strategies for maintaining a healthy diet while dining out and traveling, promoting a balance between indulgence and nutritional choices.

Say hi to Ciara at:

Instagram: @CiaraFoyInc
Website: www.ciarafoy.com

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.
• 
  

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

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.

Listen On:

• iTunes
• Spotify
• Stitcher

In this episode, you will learn more about:

• 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.

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

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.

Download a Digital Copy of Ciara’s Best Selling Book >>>https://www.ciarafoy.com/free-ebook-opt-in

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

Learn More About Laura At:

www.soulinspiredgirl.com

@soulinspiredgurl 

Badass Boundary Setting For Wholehearted Women 

https://dr-foster.clickfunnels.com/optin-432588081601330462934

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.

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

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.

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

Continue Your Journey: 

The Full Frontal Living Podcast

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.

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

Continue Your Journey: 

The Values Factor

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. 

Say Hi To Ciara At: 

www.ciarafoy.com

@ciarafoyinc 

10 Day Detox Plan 

Continue Your Journey: 

Tru.Earth 

The Detox Market

Green Skin Care @ Sephora 

Dandy Blend