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 TakeawaysSupplement Support: Understanding which supplements can aid sleep, including magnesium glycinate, L-theanine, and adaptogens - and why melatonin isn't always the answer.Proper Timing: Th...

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 TakeawaysThe Importance of Sleep: Understanding how sleep affects hormones, stress management, and overall health.Hormonal Balanc...

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 TakeawaysThe personal journeys that led Maria and Kristen to become menopause experts and advocatesCommon misconc...

In this episode of The Empowered Feminine Podcast, Ciara gets real and discusses the pervasive issue of diet culture and its impact on women's lives. She shares her personal journey of overcoming an unhealthy relationship with food and offers insights on how to break free from the cycle of dieting. Ciara emphasizes the importance of finding balance, listening to your body's needs, and focusing on long-term well-being rather than quick fixes.Key TakeawaysUnderstanding Diet Culture: Unpacking t...

In this episode of The Empowered Feminine Podcast, Ciara explores the often overlooked and misunderstood phases of perimenopause and menopause. Steering clear of the usual focus on hormonal imbalances and health risks, Ciara offers a refreshing new perspective. She encourages women to see this time as an opportunity for reclamation and empowerment. Tune in as she discusses the importance of self-care, setting boundaries, and prioritizing personal well-being during these pivotal years.Key Take...

In this episode of The Empowered Feminine Podcast, Ciara opens up about her journey through her 48th year, sharing deeply personal experiences that have shaped her life. From ending a toxic engagement to embracing her true power, she discusses significant changes and emphasizes the importance of physical and emotional strength. She also delves into her early struggles with an eating disorder, the pressures of being independent from a young age, and how these experiences have fueled her transf...

In this episode of The Empowered Feminine Podcast, Ciara In this episode, Ciara Foy dives into the challenges many women face when trying to maintain healthy eating habits while traveling or dining out, especially during the summer. Drawing on her 18 years of experience, Ciara shares practical tips and mindset shifts to help you enjoy your vacations without compromising your health goals.Key Topics DiscussedSummer Struggles: Learn why maintaining healthy habits can be particularly challenging...

In this episode of The Empowered Feminine Podcast, Ciara invites you to explore the impact internal narratives have on our lives. She discusses how the stories we tell ourselves about our capabilities, limitations, and futures shape our actions and ultimately our outcomes. Ciara emphasizes the power of the mind in dictating our life’s path and offers practical advice on how to question and revise our ingrained beliefs. Through personal anecdotes, she illustrates the transformative impact of a...

Hey there, welcome back to the Empowered Feminine Podcast! It’s Ciara here, and I’m so excited to reconnect with you. I know I’ve been away for two weeks, but I want to share why that break was so important. It’s all about learning to let go and focus on what truly matters.1. Taking a Break to Reassess: Sometimes, you need to hit pause to figure out what’s really important. I took this time to listen to my heart and mind, letting go of commitments that no longer align with my vision.2. T...

In this episode of The Empowered Feminine Podcast, Ciara talks about sleep and its profound impact on various aspects of health. Ciara emphasizes that no matter the health goals—be it managing menopausal symptoms, increasing energy, improving cognitive function, or losing body fat—prioritizing sleep is crucial. She discusses the common misconceptions and quick fixes that people often fall for, such as supplements that promise to reduce cortisol levels, and stresses the importance of natural, ...

In this empowering episode of The Empowered Feminine Podcast, host Ciara explores the critical difference between a fixed and a growth mindset, particularly focusing on women's health and hormonal changes during menopause. Ciara discusses how embracing a growth mindset can transform one's approach to health, emphasizing the importance of personal responsibility and proactive health management. She delves into the impacts of stress, nutrition, and lifestyle on our hormonal balance and overall ...

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 guid...

In this episode, Ciara dives deep into the complexities of cortisol and insulin's roles in health and wellness, particularly focusing on their impact on stress, energy, and metabolic health. The discussion provides a thorough understanding of how hormonal imbalances affect various bodily functions and offers actionable advice on managing these hormones through diet, lifestyle adjustments, and understanding one's body signals. This episode is vital for anyone looking to improve their stress ma...

In this episode of the Empowered Feminine Podcast, Ciara unveils the secret to breaking free from the monotony of ineffective health routines and embracing the art of adaptation. With insights drawn from personal experiences and years of practice, this episode is your guide to redefining your relationship with your body, nutrition, and overall well-being. Ciara navigates through the nuances of dietary trends, the importance of personalizing health practices, and the impact of social media on...

In this inspiring episode of the Empowered Feminine Podcast, Ciara is excited to share the story of her client Lexy Dona’s weight loss success despite many complex life events during their work together.  Listen in as Lexy courageously shares her battles with PCOS and weight management, offering hope and insight to those facing similar challenges. Their conversation reveals the critical role of self-care, especially during life's tumultuous moments, and how understanding and managing health...

Today, we share one of Ciara’s most popular masterclasses with you. It’s a journey beyond the surface of dieting and physical exercise into the emotional, psychological, and hormonal influences on weight loss. This episode is a heart-to-heart exploration of how our innermost feelings, beliefs, and bodily functions can significantly impact our ability to achieve and maintain a healthy weight.  Ciara, with her warmth and expert knowledge, unpacks the nuances of weight loss, offering insights...

In this deeply personal episode of the Empowered Feminine Podcast, host Ciara Foy opens up about her transformative 20-year journey towards self-love and overcoming perfectionism.  Drawing from her own experiences and insights from her book "Empowered by Food," Ciara offers listeners a raw and inspiring look into the challenges and victories on the path to self-acceptance.  She looks into the pivotal role of nutrition in mental health, the importance of small, sustainable lifestyle changes,...

Hey there, beautiful souls! Snuggle up with your comfiest blanket and join me, your fellow midlife adventurer, for an honest and revealing chat with the incredible Lana Kerr.  Today, we're diving headfirst into the world of women's intimate wellness, and trust me, it's a game changer. Lana, with her warmth and expertise, is here to open our eyes to the wonders of carboxy gel therapy.  I’ll be honest, I used to be the one who'd cringe at the mere thought of things like losing my libido,...

Join me, Ciara Foy, your host on the Empowered Feminine podcast, as we delve into the intricacies of hormonal health and explore natural ways to take charge. This episode focuses on the foundational lifestyle elements crucial for hormonal balance, including nutrition, exercise, sleep, and stress management. We emphasize that during perimenopause and menopause, therapies like HRT and BHRT, while beneficial for symptom relief, are not standalone solutions for weight loss or overall...

Join us on the latest episode of the Empowered Feminine Podcast, where I, Ciara Foy, dive into a journey of building confidence from within. This episode is particularly close to my heart as I share my personal experiences with breast implant removal and how it has profoundly shaped my perspective on body image and self-acceptance. I open up about the fears and uncertainties I faced and how, through this experience, I’ve learned to deeply appreciate my body’s resilience and strength. In our...

January was a profound month for me, marked not only by the turning of a new year but also by the life-altering decision to undergo explant surgery. The journey wasn't just about what was removed; it was a powerful affirmation of my commitment to living authentically and honouring my deepest values. Throughout this episode, I peel back the layers of my experience, revealing how the choice to focus on desires over fears can lead us through life's twists and turns with intention and strength. I...

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...

Have you ever wondered how your body tries to communicate with you, or why aligning your actions with your deeper 'why' is more powerful than chasing after fleeting goals? Join me, Ciara Foy, as we unpack the art of listening to our bodies and the profound influence of mindset in steering our life's direction. This episode is a treasure trove of personal empowerment, bringing to light the importance of sleep, balanced meals, and effective stress management. I'll share stories and lessons from...

Join me, your host Ciara Foy, for a powerful journey through transformation, self-care, and empowerment on the latest episode of the Empowered Feminine Podcast. Listen in as my friend Jodi, who I met at a dovetail convention back in 2018, shares her incredible story of personal metamorphosis. From overcoming health issues and brain fog during perimenopause to revamping her diet and exercise routine, Jodi exemplifies the life-altering effects of putting oneself first. Her dedication as a...