The Empowered Feminine With Ciara Foy: Recent Episodes

Ciara Foy

Welcome to The Empowered Feminine Podcast. I’m your host Ciara Foy, Author, Nutritionist and Women’s Health Expert. This podcast is designed to help you uncover the why behind your hormonal chaos, discover strategies to help you better manage stress and ultimately become unstoppable in the pursuit of living your life from a totally empowered state. We’ll be exploring all of the things…holistic health, abundance, wealth, success, vulnerability, personal growth, creating rock-solid boundaries, and tapping into your divine feminine flow. I’m committed to being straight, raw and vulnerable with you while we explore what it means to be an empowered woman in today’s world. Some episodes will be just me, many will be rich, deep conversations with experts in their field and others will be inspirational stories of transformation. Each week I’ll be bringing you a dose of inspiration to help you level up in all areas of your life, not by always DOING more, but by being unapologetically you and stepping into your feminine power. As a woman you can’t only DO, FORCE, AND PUSH your way through life; that approach always leads to burn out. Learning to tap into your feminine energy is where your true power lies. And this is something we’re going to explore together, one episode at a time. I’m on a mission to help high achievers like you do less, feel more and become unstoppable. Let’s dive in…

What happens when a woman finally decides to stop dismissing the signs her body has been giving her?

In this episode, Ciara sits down with former client Julia Reid to talk about the transformation that happened when Julia stopped accepting exhaustion, weight gain, and feeling disconnected from herself as “normal.”

At the time, Julia was running a business, raising young children, struggling with her energy, and being told her symptoms were simply part of getting older. But underneath the surface, she knew something wasn’t right.

What followed wasn’t just a physical transformation.

It became a complete shift in how she showed up in her leadership, her family, her confidence, and her vision for her future.

Together, Ciara and Julia explore the deeper ripple effect that happens when women begin supporting their health in a way that actually works with their body instead of against it.

This conversation is honest, empowering, and a reminder that real transformation often begins long before physical results appear.

KEY TAKEAWAYS

• Why so many women normalize exhaustion, weight gain, and feeling disconnected from themselves
• The emotional impact of feeling like your body is no longer responding the way it used to
• How health influences leadership, confidence, energy, and relationships
• The importance of addressing root causes instead of dismissing symptoms
• Why sustainable transformation requires more than surface-level habits
• How prioritizing your health creates space for bigger goals and deeper fulfillment
• The identity shift that often happens alongside physical healing

CONNECT WITH JULIA

Instagram: @playonpediatric

CONNECT WITH CIARA

Instagram: @ciarafoy
Website: ciarafoy.com

If this episode resonated with you, share it with a woman who’s ready to stop settling for “fine” and start listening to what her body has been trying to tell her.

There’s a difference between recognizing a pattern… and actually being able to change it.

In this episode, Ciara sits down with Adele to explore why so many women find themselves repeating the same cycles—despite having the awareness, the insight, and the desire to do something different.

This conversation goes deeper than mindset.

Together, they unpack how patterns are often rooted in safety, how the nervous system influences what we continue to choose, and why real change requires more than simply understanding what’s happening.

If you’ve ever thought, “I know this already… so why do I keep doing it?”—this episode will give you a different lens to look through.

Because the shift doesn’t come from knowing more.

It comes from learning how to work with what’s underneath the pattern.

Key Takeaways
• Awareness is the starting point—but it’s not what creates change

• Your nervous system will prioritize what feels safe, even if it keeps you stuck

• Patterns are often protective, not problematic

• There’s a gap between knowing what to do and being able to choose it in the moment

• Lasting change happens when you learn to work with your internal responses, not override them

• Recognizing patterns in real time is where true transformation begins

Connect with Adele

Identity Ascension Method Masterclass March 25, 2026>>https://identityascensionmethod.com/?am_id=ciara6773

Instagram: https://www.instagram.com/adele_tevlin/

Website: https://adeletevlin.com/

Connect with Ciara

Instagram: https://www.instagram.com/ciarafoyinc/

Website:https://ciarafoy.com/

If you enjoyed this episode, share it with someone who’s ready to understand their patterns on a deeper level.

What if the biggest factor shaping your results isn’t strategy… but the way you think?

In this episode, Ciara sits down with mindset and money mentor Danielle Amos to explore the powerful connection between identity, belief systems, and the results we create in our lives.

Danielle shares the story of leaving corporate life, falling into $100,000 of debt, and discovering the mindset work that completely transformed her trajectory. Through her work with legendary mentor Bob Proctor, she learned how deeply our beliefs shape our outcomes—and how taking responsibility for our results can open the door to extraordinary change.

This conversation is an honest look at entrepreneurship, personal growth, and what it really means to step into your next level of leadership, wealth, and impact.

If you’ve ever felt stuck between where you are and where you want to be, this episode will remind you that the most powerful transformation always starts within.

In this episode we discuss:

• Why your results always reflect what you truly believe
• The shift from external blame to personal responsibility
• Acting as your future self instead of your current circumstances
• How identity work changes business outcomes
• The power of proximity and surrounding yourself with aligned leaders
• Why desire and ambition are part of our natural growth

If you’ve ever felt the pull toward something bigger in your life, this episode will remind you that the first step is learning to partner with your own potential.

Connect with Danielle

Instagram: @thedanielleamos
Attend Danielle's Event In Hamilton, ON April 15th 2026: https://empress.danielleamos.co/momentum/

Connect with Ciara

Instagram: @ciarafoy
ciarafoy.com

In this episode, I'm getting real about what it takes to build lasting health—and why there's no magic pill that replaces the fundamentals.

Key Takeaways:

The Growth Journey

How my Instagram grew from 9-10K to 42K followers in less than a year
Why I prioritize long-form podcast content over Instagram snippets
The importance of nuance and education in hormone health
The Truth About "Quick Fixes"

I break down the reality of GLP-1s, peptides, and HRT—and why I'm not against any of them, but why they're bridges, not foundations:

Why GLP-1s make nutrition and muscle maintenance even MORE important
The truth about HRT: it won't automatically restore your 20-year-old metabolism
Why taking hormones on an unhealthy body increases your risk factors
What happens when your liver isn't healthy and you're taking HRT

No matter what supplements, medications, or treatments you use, you still need:

Quality nutrition and blood sugar balance
Adequate protein and strength training
Good sleep and stress management
Healthy digestion and liver function
Movement that builds and maintains muscle

Real Talk on Common Misconceptions

Why "not eating past 7pm" alone won't make you lose weight
The difference between walking and muscle-building exercise
Why you still need a calorie deficit to lose weight (yes, even with perfect blood sugar)
How eating 5-6 times a day can keep insulin elevated despite "clean eating"

Resources Mentioned:

Dr. Amy Killen's practitioner course on HRT
Empowered by Food: Heal Your Hormones, Balance Stress, Become Unstoppable by Ciara Foy

Free Resources:

The Insulin Advantage Quick Start Guide - https://ciara-foy.mykajabi.com/insulin-quick-start
The Digestion-Metabolism Reset Guide - https://ciara-foy.mykajabi.com/digestion-guide
The Perimenopause Guide to Hormone Balance - https://ciara-foy.mykajabi.com/peri-guide
Everything Thyroid: The Complete Guide - https://ciara-foy.mykajabi.com/everything-thyroid

Say Hi to Ciara:

Ciarafoy.com

@ciarafoyinc

Don't forget to leave a rate & review!

In this episode,I’m delivering a no-nonsense reality check about transformation, identity, and what it really takes to create lasting change in your health and life. I challenge the "New Year, New You" mentality and reveal why quick fixes, supplements, and even medications like Ozempic won't work without addressing the real bottleneck: you.

Key Topics:

The Truth About Transformation (0:00-10:00)

Why there's no magic pill, program, or 30-day fix
The role of GLP-1s and peptides (and why they're not shortcuts)
Taking radical responsibility for your results
The importance of accountability, knowledge, and mindset work

Identity & Belief Systems (10:00-25:00)

Be → Do → Have: The transformation framework
How childhood programming shapes your current reality
Jamie Kern Lima's concept of worthiness
Rewiring neural pathways and changing your story
Why you won't achieve what you don't believe you're worthy of

Metabolic Health vs. Calories In/Calories Out (25:00-35:00)

Why hormones matter more than calorie counting
Understanding insulin sensitivity and blood sugar
The difference between fitness programs and metabolic health approaches
How fat distribution changes for women over 40

Sustainable Change & Standards (35:00-End)

Making health part of your identity, not just a goal
How to navigate life's difficulties without falling off track
The power of values alignment
Sitting with shame and looking at the shadows
Building resilience through challenges

Say Hi to Ciara:

Ciarafoy.com

@ciarafoyinc

Don't forget to leave a rate & review!

In this episode, I open up about the emotional close to my year, answer your questions about protein sparing fasting, and share what I’ve learned about metabolic health, stress, and longevity—especially for women navigating busy, high-stress lives. I also dive into my own recent health journey, including surprising bloodwork results, and break down the latest research on exercise for longevity. Join me as I reflect, share practical tips, and invite you to step into the new year with intention and self-care.

Chapters:

[01:28] Honoring My Pup & Emotional Updates
[01:57] Listener Questions: Protein Sparing Fasting
[02:26] Beyond Calories: Metabolic Health & Longevity
[02:57] Coping with Stress, Hormones, and Grief
[03:50] Why I Tried Protein Sparing Fasting
[04:47] Reset, Not a Crash Diet
[05:58] Building Muscle & Sustainable Health
[07:25] Bloodwork Insights & Lean Mass Hyper Responder
[13:15] Exercise, Longevity, and Intensity
[16:33] Cardio, Cortisol, and Muscle Preservation
[19:10] Sprint Intervals & Practical Tips
[21:24] Sustainable Wellness & Program Invitation

Say Hi to Ciara:

Ciarafoy.com

@ciarafoyinc

Don't forget to leave a rate & review!

In this deeply personal solo episode, I open up about the recent loss of my beloved puppy and the profound impact that trauma and stress can have on our bodies—especially for women over 40. I share my own journey through grief, explaining how sudden emotional events can trigger hormonal changes, insulin resistance, and shifts in body composition, even when diet and exercise remain consistent.

Key Moments:

The science behind how trauma and stress affect hormones, metabolism, and weight
Why “calories in, calories out” doesn’t tell the whole story for women in perimenopause and menopause
Real-life examples from my clients on overcoming plateaus and health setbacks
Actionable strategies for restoring balance: prioritizing sleep, managing stress, adjusting macros, and supporting blood sugar
The importance of self-compassion, resilience, and listening to your body during difficult times

Say Hi to Ciara:

Ciarafoy.com

@ciarafoyinc

Don't forget to leave a rate & review!

In this episode, I’m thrilled to welcome back my friend and fellow coach, Caroline Drury. We dive into a deeply personal and important conversation about body image, self-worth, and the ongoing journey of self-acceptance—especially as women in midlife.

Other topics we cover include:

The pressure women face around body composition and aging
The realities of building muscle and the myths around “bulking up”
The importance of eating enough—especially for women who run or are in midlife
How to break free from restrictive dieting and embrace maintenance for long-term health
The power of community, support, and sharing our stories
Why it’s never too late to start something new or challenge societal biases about age and capability

Connect with Caroline:

@carolinedrury.fit

Macro Path

Say Hi to Ciara:

Ciarafoy.com

@ciarafoyinc

Don't forget to leave a rate & review!

Today’s episode is a truly eye-opening conversation with Dana and Shayna, the co-creators of DayLuna. We dive deep into the world of Human Design—a system that helps you understand your unique makeup, make decisions with confidence, and trust yourself on a whole new level.

Chapters:03:50 – Discovering Human Design
07:10 – Human Design vs. Astrology
09:00 – Practical Strategies for Alignment
12:00 – The Power of Strategy & Authority
15:00 – Personal Experiences with Human Design
19:00 – Decision-Making & Inner Authority
23:00 – Overcoming Societal Conditioning
27:00 – Stress, Self-Trust, and Human Design
31:00 – Types in Human Design Explained
41:00 – Applying Human Design in Life & Business

Episode Highlights:

Dana and Shayna share their personal journeys from corporate burnout to discovering Human Design, and how it transformed their lives.
We discuss the basics of Human Design, including the five types, strategies, and authorities, and how these can help you make aligned decisions.
I open up about my own Human Design chart and how learning to trust my gut has shaped my path as an entrepreneur and woman.
We explore the challenges women face—especially high performers—in connecting with themselves, and how Human Design can be a practical tool for self-discovery.
The conversation touches on the impact of societal conditioning, the importance of saying “no” when it’s not a “hell yes,” and how understanding your design can reduce stress and self-doubt.
Dana and Shayna explain how Human Design can support women through life transitions, including perimenopause and menopause, and why it’s never too late to start learning about yourself.
We talk about the different ways you can work with DayLuna, from one-on-one readings to their new course on the 64 Gates and Gene Keys, as well as their podcast and book for those just starting out.

Connect with DayLuna:

daylunalife.com
DayLuna Human Design Podcast
Book: Your Human Design
New Course: The 64 Gates and Gene Keys

Say Hi to Ciara:

Ciarafoy.com

@ciarafoyinc

Don't forget to leave a rate & review!

In this heartfelt solo episode, I return with a candid update on my life, health journey, and the realities of aging as a woman. I share personal stories from the past few months including moving across the country! I can’t wait to connect with you through this episode.

Chapters:01:32 – Hormones, Aging, and Normalizing Health
03:36 – Training, Moving, and Managing Stress
06:02 – Prioritizing Health & Long-Term Mindset
08:39 – Summer Activity, Weight Training, and Body Composition
11:45 – Embracing Change: Photo Shoot Reflections
15:15 – Moving to Toronto & New Beginnings
19:57 – Italy Trip, Stress, and Gut Health
24:37 – Training Goals & Body Recomposition
29:08 – Mindset, Self-Compassion, and Longevity

Say Hi to Ciara:

Ciarafoy.com

@ciarafoyinc

Don't forget to leave a rate & review!

In this episode, I’m covering the critical role of nutrition in athletic performance, especially for women navigating perimenopause and menopause. Today, we’re addressing common frustrations around not seeing results despite tracking macros and working out, and why quality nutrition and gut health are often the missing pieces.

Key Topics Covered:

Why “calories in, calories out” isn’t enough—especially as we 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!

In this passionate episode, we dive deep into the world of weight loss drugs—especially Ozempic—and what they really mean for your health.

Chapters:

01:03 – Weight Loss vs. Fat Loss
02:32 – Quick Fixes & Personal Story
06:05 – The Role of Health in Weight Loss
08:10 – Physical & Mental Health Connection
10:01 – Treating Your Body with Respect
11:41 – Healing and Sustainable Change
12:44 – Boundaries, Joyful Movement, and Mindset
14:17 – Why Calories Burned Isn’t the Focus
15:59 – Individualized Approaches
17:41 – Ozempic: The Hype and Reality
19:44 – How Ozempic Works & Side Effects
22:06 – Serious Risks of Ozempic
24:41 – The Real Results: Muscle Loss
27:08 – Hormones, Metabolism, and Blood Sugar
30:21 – The Importance of Muscle Mass
33:14 – Health Beyond the Scale
36:07 – Cravings, Sleep, and Blood Sugar
39:02 – Gut Health & Microbiome
48:00 – Alternatives & Lifestyle Solutions
56:15 – Consistency Over Perfection
59:00 – Living Your Best Life

Say Hi to Ciara:

Ciarafoy.com

@ciarafoyinc

Don't forget to leave a rate & review!

In this masterclass, Ciara dives deep into the unique health challenges and solutions for women over 40, focusing on hormones, perimenopause, weight loss, and the science of fasting. Drawing from 18 years of experience and personal journey, she shares practical strategies to help women feel empowered and in control of their health.

Chapters:

04:20 - Understanding Women's Health After 40
21:27 - The Science of Fasting for Women
43:16 - Hormones, Stress, and Metabolism
49:39 - Nutrition & Exercise Strategies
53:46 - Q&A and Practical Advice

Actionable Takeaways:

Prioritize balanced meals with adequate protein, fats, and carbs; avoid constant snacking
Aim for at least 12 hours of overnight fasting, but don’t skip breakfast—especially if you work out in the morning
Eat within an hour of waking and fuel before and after workouts to support muscle growth and recovery
Manage stress and prioritize sleep as foundational pillars of health
Focus on lifestyle “big rocks”: meal timing, sleep, exercise, and stress management
Use testing (like the Dutch test) to understand your hormone and stress profile

Q&A Highlights:

How to fuel early morning workouts when time is tight
The role of coffee and caffeine in women’s health
What to do if you’re not hungry in the morning
Signs of high cortisol and how to test for it

Say Hi to Ciara:

Ciarafoy.com

@ciarafoyinc

Don't forget to leave a rate & review!

In this inspiring episode, I’m welcoming my client, Karen, to share her powerful journey of transformation in midlife. Karen opens up about overcoming health challenges, reclaiming her energy, and redefining her relationship with her body, sleep, and self-worth. Together, we discuss the realities of menopause, the importance of foundational habits, and how true change is possible at any stage of life.

Chapters:

05:00 – Health Wake-Up Call: Breast Cancer & Aftermath
10:00 – The Struggle with Sleep & Seeking Help
15:00 – The Detox: Giving Up Coffee & Breaking Old Patterns
20:00 – The Power of Restorative Sleep
25:00 – Reconnecting with the Body & Embracing Change
30:00 – Mindset Shifts & Letting Go of Self-Criticism
35:00 – Nutrition, Macros, and Metabolic Health
40:00 – Sustainable Change & What’s Possible

Say Hi to Ciara:

Ciarafoy.com

@ciarafoyinc

Don't forget to leave a rate & review!

In this masterclass episode, I’m debunking the often-misunderstood world of protein, gut health, and women’s wellness after 40. Together, let’s unpack why there’s no “one-size-fits-all” solution by questioning the online trends all around us.

Chapters:

01:20 - The Problem with One-Size-Fits-All Advice
04:50 - Gut Health & Hormones: The Foundation
16:54 - The Four Rs of Gut Healing
22:15 - Protein, Digestion, and Bloating
32:00 - Lifestyle, Sleep, and Stress
41:00 - Practical Tips for Gut & Hormone Health

Say Hi to Ciara:

Ciarafoy.com

@ciarafoyinc

Don't forget to leave a rate & review!

In this episode, I’m diving into the crucial role of identity and mindset in achieving lasting health transformations, especially for women over 40. I share personal stories, client experiences, and expert insights on why consistency is so challenging—and how subconscious beliefs and self-sacrifice can hold us back.

Chapters:02:23 – Mindset, Identity & Subconscious Beliefs
03:09 – The Power of Group Coaching
04:16 – Why Identity Shapes Your Results
05:09 – Self-Sacrifice and the Glass Ceiling
06:23 – Social Identity and Habits
07:36 – Overcoming Limiting Beliefs
08:55 – Real-Life Transformation Stories
09:53 – The Importance of Sleep
11:00 – Upleveling Your Identity & Community
12:44 – The 7:00 PM Rule
15:00 – Calories, Hormones, and Metabolic Health
18:53 – Never Underestimate Your Brilliance
20:52 – Global Impact & Client Success Stories

Say Hi to Ciara:

Ciarafoy.com

@ciarafoyinc

Don't forget to leave a rate & review!

In this episode, we’re discussing the critical topic of radical responsibility, emphasizing the importance of confronting old beliefs, embracing discomfort, and cultivating a beginner's mindset. Tune in to explore how taking radical responsibility can help you reclaim your vitality, health, and confidence.

Chapters:

01:35 Challenges Women Face with Health and Wellness

03:33 The Importance of Radical Responsibility

07:49 Mindset and the Beginner's Mind

17:10 The Role of Journaling in Self-Discovery

Say Hi to Ciara:

Ciarafoy.com

@ciarafoyinc

Don't forget to leave a rate & review!

In this episode, I take a more relaxed approach discussing various topics on women's health, the importance of protein, digestion, hormonal changes, and navigating different seasons of life. I also share personal experiences and insights into maintaining consistency and motivation in one's health journey.

Chapters:

01:46 Viral Instagram Posts and Beyond Protein Masterclass

03:17 Protein and Digestion

04:03 Hormonal Changes

08:16 Personal Experiences with Health and Fitness

20:08 Consistency and Motivation

21:02 Recap on Protein

Say Hi to Ciara:

Ciarafoy.com

@ciarafoyinc

Don't forget to leave a rate & review!

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.

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.

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.

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.

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.

Chapters:

02:31 Experiences and Lessons from Family Law

04:46 Introduction to the Toronto Dating Scene

11:46 The Role of a Divorce Coach

19:01 Importance of Support and Self-Care

Connect with Leona:

www.letstalkdivorcecanada.com

@letstalkdivorcecanada

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.

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

Connect with Tracy:

@iamtracymatthews

The Art of Reinvention

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.

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!

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.

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

Book a consultation: CiaraFoy.com/apply-now

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.

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

Book a consultation: CiaraFoy.com/apply-now

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

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

Book a consultation: CiaraFoy.com/apply-now

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

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

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

Connect with Susan at betterlover.com

Have thoughts or questions? Connect with Ciara at: Instagram: @CiaraFoyInc Website: www.ciarafoy.com Book a consultation: kiraFoy.com/apply-now

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

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

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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 Takeaways

Understanding Diet Culture: Unpacking the harmful beliefs and practices that diet culture promotes, and how they can negatively affect mental and physical health.

Personal Journey: Ciara shares her own struggles with food and dieting, highlighting the moment she realized she needed to change her approach.

Mindful Eating: Tips on how to reconnect with your body's signals and practice mindful eating to foster a healthier relationship with food.

Reframing Goals: Shifting the focus from weight loss to overall well-being and self-care, and understanding that true health is not defined by a number on the scale.

Empowerment Through Education: The importance of educating yourself about nutrition, body image, and the impact of diet culture to make informed choices.

Breaking Free: Strategies to let go of restrictive diets and embrace a more balanced, intuitive approach to eating.

Community Support: The role of community and support systems in maintaining a positive mindset and staying committed to healthy habits.

Resources Mentioned:

Tools for tracking progress in a healthy, non-obsessive way.

Have thoughts or questions? Connect with Ciara at:

Instagram: @CiaraFoyInc
Website: www.ciarafoy.com

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 Takeaways

Redefining Women’s Health: Shifting the conversation and addressing the lack of proper research and understanding.
Health Risks and Research: Highlighting increased risks and the importance of new research.
A New Perspective: Viewing perimenopause and menopause as periods of growth and opportunity.
Managing Stress: Stress as a catalyst for personal change and growth.
Prioritizing Self-Care: Practical advice for women to prioritize themselves.
Psychological and Cognitive Changes: Addressing physical, psychological, and cognitive impacts.
Empowerment Through Change: The importance of setting boundaries and respecting personal needs.
Personal Growth and Self-Love: Embracing changes for personal growth.
Community and Support: The value of community and seeking professional guidance.

Resources Mentioned:

Potential benefits of hormone replacement therapy (HRT) and bio-identical hormones.
The importance of personalized health protocols and continuous self-assessment.

Have thoughts or questions? Connect with Ciara at:

Instagram: @CiaraFoyInc
Website: www.ciarafoy.com
Join Ciara’s programs for personalized support and coaching: https://www.ciarafoy.com/work-with-me/

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 transformation. By turning pain and challenges into strength and success, Ciara highlights the power of reparenting herself and the impact of a supportive community.

Key Takeaways

Life After 40: Ciara reflects on the fears and transformations of reaching 40+, including leaving a toxic relationship and prioritizing her self-worth.
Getting Stronger: She emphasizes the importance of physical and emotional strength, sharing how working out and self-acceptance have been crucial in her journey.
Reparenting: Ciara explores the concept of reparenting oneself in terms of health and self-respect as a vital step towards empowerment.
Overcoming Challenges: She opens up about her struggles with independence and how these challenges have shaped her strength today.
The Power of Community: Ciara highlights the importance of surrounding oneself with supportive, like-minded individuals and how a strong community impacts personal growth.
Mindset and Healing: She discusses the role of mindset in overcoming past traumas, achieving personal growth, and navigating perimenopause and menopause.

Say hi to Ciara at:

Instagram: @CiaraFoyInc
Website: www.ciarafoy.com

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 Discussed

Summer Struggles: Learn why maintaining healthy habits can be particularly challenging during summer vacations and travel.
Mindset Shifts: Discover how to adopt a balanced approach rather than an all-or-nothing mindset.
Quality Over Quantity: Understand the importance of focusing on food quality, especially during perimenopause and menopause.
Practical Tips for Dining Out:
- Restaurant Examples: Tips for making healthier choices at chain restaurants like Cactus Club.
- Customizing Orders: Simple strategies to modify your restaurant orders to align with your health goals.
- Understanding Macros: Basic knowledge of macronutrients to make informed choices when eating out.
Vacation Strategies: How to enjoy local cuisines without overindulging, with examples from Ciara's travels to Italy and Portugal.
Healthy Habits: Tips for balancing indulgence with health, including sharing meals, starting with salads, and choosing the right times to enjoy treats.

Actionable Takeaways

Plan Ahead: Look up restaurant menus online and decide on healthier options before you go.
Order Smart: Customize your meals by asking for dressings on the side, substituting high-calorie ingredients, and focusing on nutrient-dense foods.
Mindful Eating: Enjoy local treats in moderation and balance them with healthier meals and physical activity.

Tune in to get practical advice from Ciara on how to stay on track with your health goals while enjoying your summer travels!

Say hi to Ciara at:

Instagram: @CiaraFoyInc
Website: www.ciarafoy.com

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 adopting a more intentional and positive mindset, encouraging listeners to break free from limiting beliefs and embrace a life of possibility and empowerment.

Key Moments:

[00:00:02] - Welcome and introduction to today’s theme about the stories we tell ourselves.

[00:10:21] - Discussion on the impact of self-narrative on our actions and potential.

[00:20:40] - Ciara explains how seemingly small daily habits can lead to significant health and lifestyle changes.

[00:22:50] - Insight into the role of consistent self-reflection and journaling in personal growth.

[00:28:10] - How the environment and community influence our self-perception and behaviors.

[00:31:00] - Closing thoughts on the importance of questioning and revising our internal dialogues to enhance our life’s trajectory.

Say hi to Ciara at:

Instagram: @CiaraFoyInc
Website: www.ciarafoy.com

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.

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.
The Power of Clarity:
During my break, I gained so much clarity. It became clear that saying yes to one thing often means saying no to something else. When you know what’s important, letting go becomes easier.
Quitting the Half Marathon:
I made the tough decision to quit training for a half marathon. It wasn’t easy, but I realized it wasn’t serving my overall goals and well-being. This decision freed up my energy for what truly matters.
Lessons from "Quit" by Annie Duke:
Have you ever read "Quit" by Annie Duke? It’s a game-changer. She talks about the power of walking away. It’s not about quitting but strategically letting go to make room for what really matters.
Navigating Transitions:
Life is full of changes, especially for us women in midlife. By prioritizing what’s important, you can navigate these transitions with grace and confidence.
Hormonal Health and Wellness:
Let’s not forget about our health. Hormonal changes during perimenopause are real. I’ve got some tips on managing your hormonal health through nutrition and self-care.

Takeaways:
- It’s okay to step back and focus on what matters most.
- Clarity in your vision makes letting go of unnecessary commitments so much easier.
- Walking away from what doesn’t serve you is a powerful move.
- Navigating life’s changes with a clear focus can be empowering.
- Supporting your hormonal health is essential and totally doable.

If you enjoyed this chat, please leave a review and share it with your friends.
Follow me on Instagram @ciarafoyinc for daily inspiration and tips on living a healthy, empowered life.
Join our community by subscribing to the podcast for more heartfelt conversations.

"Letting go of what no longer serves you isn't a loss; it's a powerful step toward clarity and fulfillment."- Ciara Foy

Quit by Annie Duke: https://a.co/d/3NSny5J

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, sustainable methods like adjusting diet to balance blood sugar and managing stress effectively.

Key Moments:

[00:50] Debunking quick fixes and emphasizing natural methods to manage stress and health.

[03:07] The undeniable link between sufficient sleep and successful health outcomes.

[04:23] Real-life examples from Kira's practice highlighting the struggles and solutions around sleep.

[09:06] The impact of sleep on managing weight, stress, and overall health.

[17:08] Practical advice on improving sleep and its direct benefits on health.

[25:07] Announcement of an upcoming workshop on sleep, providing tools and knowledge for better sleep practices.

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 health, offering actionable insights for women to reclaim control over their bodies and health outcomes.

Key Moments:

[00:00:02] Introduction to Mindsets: Ciara introduces the concept of fixed vs. growth mindsets and their impact on personal health.

[00:10:06] Victim Mentality in Health: Discussion on how a victim mentality can hinder health improvements and personal growth.

[00:19:17] Nutrition and Lifestyle Changes: Ciara emphasizes the crucial role of nutrition and lifestyle in managing health, especially during menopause.

[00:29:49] Role of Stress and Hormonal Changes: Exploring the significant effects of stress and hormonal changes on body composition and health risks.

[00:39:05] Empowerment and Personal Responsibility: Ciara concludes with a powerful call to action for personal empowerment through responsible health and lifestyle choices.

Say hi to 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

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 management, enhance energy levels, and optimize overall health through informed, personalized approaches.

Whether you're battling fatigue, looking to manage stress more effectively, or simply interested in hormonal health, this episode offers valuable insights and practical advice for anyone looking to enhance their health and well-being. Listen in and empower yourself with the knowledge to take control of your hormonal health and live a more balanced life.

Key Moments:

(00:00:45) Introduction to Cortisol: The host introduces the topic of cortisol, detailing its effects on energy and stress management.

(00:15:30) High Cortisol Symptoms: Discussion on symptoms associated with high cortisol levels, such as irritability, overwhelmed feelings, and physical changes, including hair loss.

(00:29:50) Low Cortisol and Its Impact: Exploration of symptoms and consequences of low cortisol, which indicates chronic stress exposure.

(00:46:20) Cortisol Testing and Management: The importance of testing for cortisol to understand its role in health and specific methods to manage its levels effectively.

(01:03:10) Insulin's Role in Metabolism: The host explains insulin's critical role in managing blood sugar and energy, emphasizing the need for dietary balance.

(01:19:00) Dietary Strategies for Hormonal Balance: Practical dietary tips are provided to help balance cortisol and insulin through mindful eating practices.

Say hi to Ciara at:

Instagram: @CiaraFoyInc
Website: www.ciarafoy.com

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 our wellness journey. She emphasizes the critical role of hormonal health and how understanding our body's unique needs can lead to significant improvements in health and fitness. By highlighting the necessity of listening to our bodies and adjusting our strategies accordingly, Ciara empowers listeners to step out of health plateaus and into a journey of continuous growth and self-discovery. This episode is a turning point for anyone ready to transform their health narrative with adaptability and informed choices.

Key Moments:

(00:46) Understanding Adaptation: Discussion on how our bodies adapt to diet and exercise, highlighting the need for change to continue progress.

(01:57) The Pitfalls of Static Routines: Exploring the limitations of unchanging health routines and the necessity of adaptation for continued improvement.

(02:35) Comprehensive Health Strategies: Ciara expands the conversation to include gut health, liver health, and metabolic considerations, emphasizing a holistic approach to health.

(03:01) Impact of Social Media: Examination of how social media influences perceptions of health and wellness, stressing the importance of critical thinking and personalized approaches.

(10:02) Navigating Nutritional Trends: Ciara critiques popular diets and fasting, offering insights into their effectiveness and potential drawbacks.

(18:20) Personalizing Health Practices: Discussion on the importance of tailoring health strategies to individual needs, avoiding one-size-fits-all solutions.

(28:00) Hormonal Considerations in Health: Exploring the impact of hormonal changes on health practices and the importance of considering hormonal health in personal wellness plans.

(36:00) Leveraging Adaptation in Health Regimens: Ciara shares strategies for using our understanding of adaptation to enhance health outcomes, suggesting periodic changes in health routines for optimal results.

Say hi to Ciara at:

Instagram: @CiaraFoyInc
Website: www.ciarafoy.com

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 issues such as insulin resistance can pave the way to a healthier life. This episode is a testament to the power of perseverance, mindset and the importance of a supportive community and coach.

Through listening to Lexy’s story, you'll understand and likely resonate with the profound impact that personal struggles with health and hormones can have on one's life. Lexy opens up about her physical and emotional journey, from undergoing breast enhancement surgery to improve her self-image to confronting depression and experimenting with various fitness and nutrition programs. You'll hear about the often overlooked factors such as sleep, stress, and gut health that can influence our well-being and the strategies that helped Lexy achieve a twenty-pound weight loss in just four months. This episode serves as a reminder that prioritizing ourselves and understanding our bodies can lead to remarkable transformations.

If you’re looking to explore the transformative health strategies Ciara uses in her practice, you're in for a treat! Her live "Metabolic Mastery" series is happening on April 2nd and 3rd, 2024. Don't miss this opportunity to dive deep into Ciara's expertise for free. Secure your place now by clicking the link below https://ciara-foy.mykajabi.com/metabolic-mastery

Chapter Timestamps

(08:27) Struggles With Health and Hormones
(17:31) The Importance of Consistent Sleep Patterns
(28:55) Mindset Shift & Embracing Body Changes
(34:52) Importance of Self-Care and Healing
(40:11) Holistic Approach to Health and Nutrition
(45:59) Nutrition and Health Lifestyle Tips
(59:23) Inspiring Self-Love and Success

Instagram: @CiaraFoyInc
Website: www.ciarafoy.com

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 into the often-overlooked aspects of this journey. From understanding the hormonal dance that influences our body's ability to shed pounds, to confronting the emotional and psychological barriers that hold us back, this episode is an invitation to view weight loss through a holistic lens. Prepare to be empowered with actionable advice, compassionate understanding, and the supportive guidance needed to navigate the inner battle of weight loss with grace and determination.

If this episode enticed you to learn more, don't miss her upcoming series, “Metabolic Mastery,” live on April 2 & 3rd, 2024. Click the link below to save your spot in this free experience. Don't worry it will be recorded if you can't make it live! https://ciara-foy.mykajabi.com/metabolic-mastery

Chapter Timestamps

00:01 - Introduction and Welcome
02:30 - The Hormonal Connection to Weight Loss
10:45 - The Psychological Battle
20:00 - Addressing Cravings
30:15 - Practical Strategies for Hormonal Balance
40:30 - Empowerment Through Self-Care
50:00 - The Power of 'Why'

Instagram: @CiaraFoyInc
Website: www.ciarafoy.com

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, and the transformative power of knowledge and education.

Listeners will gain practical advice on fostering discipline, the significance of understanding the 'why' behind food choices, and strategies for breaking free from disordered eating patterns.

Ciara also highlights the crucial connection between gut health and mental well-being and introduces her newly structured group weight loss program designed to empower women through education, hormone testing and support.

This episode is a must-listen for anyone on a journey of self-improvement, offering valuable lessons on how to turn self-sabotage into self-love through mindful practices and a supportive community.

Chapter Timestamps

[00:00] Introduction to Ciara Foy and Her Transformation Journey
[00:01:00] The Role of Perfectionism and Self-Sabotage in Personal Struggles
[10:31] The Power of Knowledge and Education in Overcoming Disordered Eating
[20:00] Masterclasses and Group Programs for Empowerment
[29:52] Implementing Sustainable Changes and Non-Negotiables for Self-Love
[39:01] Closing Thoughts and Invitations to Future Learning Opportunities

Ciara’s story is a testament to the strength found in vulnerability, the importance of self-awareness, and the transformative power of education. Whether you're facing your struggles with self-image, seeking motivation for healthier living, or simply interested in personal growth, this episode offers valuable insights and practical advice for embracing a more empowered and loving relationship with yourself.

Instagram: @CiaraFoyInc
Website: www.ciarafoy.com

Recommended Resources:Empowered by Food: Heal Your Hormones, Balance Stress, and Become Unstoppable
https://amazon.ca/Empowered-Food-Hormones-Balance-Unstoppable/dp/1095059416

Empowered by Food: Heal Your Hormones, Balance Stress, and Become Unstoppable

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, vaginal dryness, or, heaven forbid, vaginal atrophy. I had legitimate fear due to the horror stories I’ve heard in practice. But hold on, because things are about to get exciting!

Lana's here to walk us through the magical world of carboxy therapy. Picture this: a therapy that has its roots in ancient samurai healing now transformed into a remarkable gel that not only improves circulation but hydrates those very special parts of us. Yes, ladies, we're talking rejuvenation in the areas that matter most!

Now, let's dive into something that completely turned my world around – the CO2V treatment. Remember how I dreaded those midlife 'gifts' like vaginal atrophy? Well, Lana's got the scoop on a study that's all about breathing new life into our intimate areas, and spicing up our sex lives while we're at it. And let me tell you, from personal experience, this stuff is the real deal.

I was skeptical at first, but after trying the CO2V treatment myself, I was blown away. The increased blood flow, the rejuvenation – I swear, I haven't felt this turned on in years, not even a decade ago! It's like waking up a part of me I didn’t know existed and I’m not even someone who has suffered with decreased vaginal lubrication yet.
But as Lana says in the interview, you forget what it was like a decade ago! Cheers to remembering how good it can be!

And it's not just about the bedroom buzz. We also get into this fascinating study on stress incontinence. The early findings? They're like a beacon of hope for all of us who've had those 'oops' moments.

But this conversation isn't just about treatments and studies. It's about embracing our sexuality, our pleasure, and the whole emotional and mental experience of being a woman in her prime. We're talking real talk about self-care, about feeling alive and in tune with every part of ourselves.

Plus, a sneak peek into how bioidentical hormones are changing the game.

So, come on in and let's have a real conversation. It's time to celebrate every facet of our lives, especially as we navigate these vibrant midlife years. Here's to feeling fabulous, fearless, and more alive than ever! 💃✨❤️

Chapter Timestamps(08:15) Innovative Treatment for Women's Health
(17:24) Empowering Women Through Menopause and Intimacy
(27:50) Empowering Women Through Self-Care
(40:20) Prioritizing Self-Care and Wellness

Last but not least here is a link to download a Free Ebook that Lara Kerr wrote who is the founder of CO2LIFT: https://co2lift.com/pages/v

Lana was kind enough to create an affiliate link for this product as well:https://lddy.no/1izb1 that will provide a 15% discount.. The code is CIARA15 but that link should use it automatically.

Connect with LanaFacebook: https://www.facebook.com/co2lift/
Instagram: https://www.instagram.com/co2lift/
LinkedIn:https://www.linkedin.com/in/lana-kerr-0b660430
Yotube: https://www.youtube.com/channel/UCRMEJRRpky95vOJHusSqJUA

Instagram: @CiaraFoyInc
Website: www.ciarafoy.com

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 well-being.

We'll shed light on the importance of a healthy lifestyle in complementing any hormone therapy you might be considering. This episode tackles the often misunderstood realm of weight management, emphasizing the critical role of blood sugar balance. With my personal insights, I'll guide you through understanding various factors, such as how fluctuating estrogen levels can influence insulin sensitivity and overall health.

Learn why stress management, consistent meal timing, and recognizing your body's physiological signals are paramount to taming cortisol production. I'll explain why meal frequency and timing extend beyond mere calorie counting, focusing instead on providing your body with the stability it needs to thrive.

In this insightful episode, we also examine the profound impact of sleep on weight management and overall hormonal health. Discover tools like the Oura ring that can help monitor stress and its effects on your health. We delve into the benefits of a balanced microbiome, and the power of fermented foods, prebiotics, and fiber in your diet.

Embrace the collective power of sleep, nutrition, physical activity, and stress management in building a lifestyle that supports hormonal balance and a healthy weight. Plus, I'm thrilled to introduce new group weight loss programs designed to align with your personal journey towards hormonal health. Join us for this enlightening episode and take a step towards empowering your health journey.

Chapter Timestamps
(12:27) - Blood Sugar and Weight Loss Importance
(18:07) - Balanced Hormones and Nutrition Timing
(27:20) - Importance of Sleep, Nutrition, and Lifestyle
(43:17) - Hormone Balance and Weight Loss Lifestyle
(48:08) - Continuous Health Program Support

Instagram: @CiaraFoyInc

Website: www.ciarafoy.com

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 discussion, I describe the concept of “fluffing” – a term used in the breast explant community to describe the body's process of healing and returning to its natural state post-surgery. This journey has been an eye-opener for me, revealing the true meaning of self-trust and acceptance. I also touch on the importance of controlling the controllable aspects of our lives, emphasizing the power of self-care and the impact it has on our overall well-being.

This episode is not just about my story; it's an open invitation to all women facing similar challenges. I offer support and encouragement, stressing that confidence is built in the small actions we take every day. It's about aligning our actions with our values and beliefs, and most importantly, being true to ourselves.

I also open up about my personal struggles and triumphs, showing that resilience and self-worth are key to building genuine confidence. I talk about the depth of my confidence, which goes much beyond physical attributes, and how embracing aging and body positivity has been a crucial part of my journey.

If this resonates with you, share it with a girlfriend and spread the love. Your journey of personal growth and confidence is just as important as mine. Remember to tag me @CiaraFoyInc on Instagram and share how this episode impacted you. Here’s to empowering each other and embracing our authentic selves!

Time Stamps & Key Points:

[01:21]: Ciara's decision to share her post-surgery physical changes on Instagram to help others facing similar fears.
[03:07]: The reality of post-surgery healing and the importance of self-trust and body acceptance.
[05:36]: Encouragement for women facing similar challenges and an open offer of support and sharing from Ciara.
[07:46]: The evolution of confidence through authenticity and alignment in actions and voice, including personal anecdotes from Ciara's life.
[10:44]: Emphasizing that confidence comes from within, not external appearances or validations.
[12:45]: The essentiality of self-love and internal validation for genuine confidence.
[15:33]: A comparison of Ciara’s experiences with pregnancy and childbirth at different stages of her life, highlighting the shift in her self-perception and confidence.
[17:45]: Ciara's personal struggles and triumphs, emphasizing resilience and self-worth.
[19:33]: The depth of Ciara’s confidence, transcending physical attributes.
[21:08]: Choosing to remain single as an act of self-worth and confidence.
[23:36]: Encouraging clients to take responsibility for their actions and wellness.
[25:21]: Rejecting societal norms and embracing one’s authentic self.
[27:41]: The need for inner work and self-reflection for lasting confidence.
[31:22]: How to build rock-solid confidence through consistent self-aligned actions.

Connect with Ciara Foy:Instagram: @CiaraFoyInc
Website: Ciara Foy's Official SiteRecommended Resources:

Last week’s episode on Ciara's breast implant removal journey
Book Recommendation: "The Big Leap" by Gay Hendricks

**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 invite you to walk with me as I recount the ways in which our mindset can be our greatest ally in navigating major health decisions and the stress that accompanies them.

Recovery is a story of the unexpected, and I'm opening the book on mine, from the unforeseen effects of caffeine-laced pain meds to the relief that comes when surgical drains are finally removed. My narrative continues with the practical aspects of healing, the medical advice that guided me, and the importance of listening to the nuances of our bodies. The conversation also delves into the medical choices that come with explant surgery, such as the decision to undergo a full en bloc capsulectomy, and how different medical opinions can greatly influence our healthcare journeys. Through my own surprisingly swift recovery, I unpack the contributing factors that allowed me to avoid muscle reconstruction, sharing insights that could support my path to wellness.

Healing, however, extends beyond the physical; it's an emotional odyssey that can lead to a profound sense of gratitude and self-love. At 47, I've discovered a deep reverence for my body that goes beyond the superficial, finding that self-care is truly about nurturing from the inside out. In this episode, I also choose to respect my journey by not sharing certain details, like my capsule photos, online. Yet, I'm eager to inspire you to make your health and happiness a lifelong commitment to cultivate pride, trust, and respect for your body. For those who are curious, I'm open to sharing more about my doctor's insights, hoping that my story might empower you to honor the sacredness of your own body and well-being.**

Say Hi To Ciara At:www.ciarafoy.com @ciarafoyinc

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.

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

Mentioned:

Live Dirty, and Eat Clean

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 my years of coaching, demonstrating how a strong mindset can keep you grounded even through the hustle and bustle of the holiday season. Learn to recognize the narratives that shape your journey and how to craft a story that truly resonates with your values and aspirations.

Embarking on the path of radical responsibility can be a game-changer, as it empowers you to be the architect of your happiness and well-being. I delve into the stories of clients who have faced the tough choices between personal health and external pressure, illustrating the transformative power of placing oneself at the top of their own priority list. Discover the impacts of self-love and trust, and how these elements are key to investing in your self-improvement. We'll also explore practical steps towards claiming your happiness, from simple acts like a leisurely walk to the profound exercise of visualizing and affirming your desired life. This journey is about nurturing the qualities you admire and striving to become the person you will ultimately be proud of – and it all starts with the decision to take radical responsibility.

Say Hi To Ciara At:www.ciarafoy.com
@ciarafoyinc

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 mother and successful public relations agency owner didn't come without its challenges, but her commitment to her health is an inspiration for women everywhere to prioritize their well-being.

In our discussion, we celebrate the triumphs and acknowledge the hurdles in the path toward a healthier self. Hear about the emotional and physical highs of embracing a fitness and nutrition program that defies ageist expectations and societal pressures. Whether it's achieving shoulder definition, preparing for a 10k race, or simply adopting a macro-based nutrition plan, the stories in this episode will leave you invigorated and ready to seize control of your own health journey. We stress the importance of mindset and the role it plays in sustaining these lifestyle changes, as well as the power of consistency in diet, exercise, and the often-overlooked cornerstone of good health – sleep.

The episode also offers practical tips and strategies for maintaining a healthy lifestyle amidst the challenges of daily life and travel. From incorporating protein-rich meals to the value of discipline and setting realistic health goals, this episode is packed with insights and motivational tales that will empower you to believe in your ability to transform. We wrap up with a look at the broader implications of personal growth on relationships and community, emphasizing the ripple effect of positive change. Tune in and be part of a conversation that could spark the beginning of your own transformative health and empowerment journey. Say Hi To Ciara At:www.ciarafoy.com @ciarafoyinc

Welcome to The Empowered Feminine Podcast with Ciara Foy.

In this transformative episode, “Navigating Guilt, Shame, and Emotional Wellness in Perimenopause” we dive into the world of emotional well-being specifically tailored for women over 40 in perimenopause.

In the hustle of the new year, focus on building a positive mindset for a healthier, happier you. We will explore various topics, from understanding data points to cultivating self-love, all with the aim of embracing the beautiful journey of self-care and transformation from the inside out.

Here's what you can expect in this episode:

Navigating Data Points Like The Dreaded Scale with Grace: We will discuss how to approach and interpret data points related to your health and well-being, such as weight and measurements, with grace and self-compassion.
Guilt vs. Shame: Unraveling Emotional Wellness: We will explore the differences between guilt and shame and how they impact our emotional well-being. You'll gain insights and strategies for managing these emotions effectively.
Consistency and Self-Love: Your Journey Allies: Consistency and self-love are essential components of any well-being journey. We will delve into the importance of consistency and how to cultivate self-love as allies on your path to emotional wellness.
The Unending Path to Well-being: Your well-being journey is unique and ever-evolving. We will discuss the continuous nature of well-being and how to embrace the process, celebrating every step along the way.

Remember, this podcast is here to support and empower you on your well-being journey. If you're ready to amplify your transformation, consider joining one of Ciara Foy's transformative programs. Together, let's strive for an empowered and vibrant life that you truly deserve.

Say Hi To Ciara At:www.ciarafoy.com
@ciarafoyinc

In this empowering episode, renowned health and wellness expert, Ciara Foy, takes us on her personal health journey, embracing authenticity, explants, sobriety, and the quest for optimal well-being. She also shares some exciting news about the future of her company, Ciara Foy, Inc.

Ciara's passion for helping women transform their lives is infectious. Her openness about her personal health decisions provides valuable insights and inspiration for those facing similar decisions.

Key Points:

Embracing Authenticity (00:00): Ciara kicks off the episode with thrilling news about the future of her company and her commitment to authenticity. If you've been following her journey and benefiting from her expertise, you'll want to hear what's coming next!
Explants and Personal Health Choices (10:00): Ciara shares her personal decision to have an explant, offering a candid look into the challenges and triumphs of her health journey. Her story is sure to resonate with many who are navigating their own health choices.
Sobriety and Tips for Healthy Living (20:00): Ciara discusses her decision to embrace sobriety and offers practical tips and advice for those looking to improve their health. From nutrition to exercise to mindset, Ciara covers it all.
Q&A (30:00): Ciara answers questions from listeners, providing expert advice and support for those on their health and weight loss journeys.

This episode is packed with valuable information, personal stories, and practical tips. Whether you're just starting your health journey or looking for ways to maintain your progress, Ciara's insights are sure to inspire and motivate you. Tune in to learn, grow, and transform your life with Ciara Foy!

Say Hi to Ciara:

Ciarafoy.com

@ciarafoyinc

Don't forget to leave a rate & review!

On this episode of The Empowered Feminine Podcast, special guest Trish, This Phoenix Rising on Instagram, updates us on her inspiring health journey, from losing 80lbs during the pandemic to competing in multiple fitness shows.

Chapters:

03:34 The Journey is Not About Being the 1%

04:15 The Evolution of Goals and Aging Gracefully

05:34 The Power of Small, Consistent Changes

07:09 Overcoming Life's Challenges: Winning the Day

12:20 The Role of Hormones and Stress in Transformation

13:33 The Journey of Learning and Adapting

26:25 The Importance of Discipline and Consistency

30:50 The Controversy Around Ozempic

33:29 The Dangers of Ozempic

34:51 Dealing with Accusations and Internet Trolls

38:32 The Misleading Nature of Marketing and Media

57:36 The Power of Positive Self-Talk and Affirmations

Connect with Trish:

Instagram

Say Hi to Ciara:

Ciarafoy.com

@ciarafoyinc

Don't forget to leave a rate & review!

**In this episode of the Empowered Feminine podcast, host Ciara Foy talks about the differences in a woman’s physiology regarding how she reacts to stress and how under-eating, especially around workouts, can derail your fat loss efforts!

This is especially true for women who are already in a stressed state and suffering from HPA axis dysfunction, such as presenting with high cortisol and low thyroid function.

In this episode, you will learn about the importance of fueling your body before exercise and properly nourishing her after!

As women, our bodies are wired to be much more sensitive to stress; in this episode, you’ll learn more about what your body considers stress and what you can do to make her feel safe!

Despite what you might have been told, leaving you feeling broken and defeated, weight loss is not simply a “calories in/out” equation!

Say goodbye to frustration and hello to understanding and partnering with your body to reach ultimate health!**

Chapters:

04:10 The Impact of Stress and Hormones on Women's Health

06:11 Understanding Women's Unique Physiology

10:23 The Role of Stress in Women's Health

16:24 The Importance of Nourishing and Fueling Your Body

33:44 Listening to Your Body

38:18 Partnering with Your Body for Optimal Health

Say Hi to Ciara:

Ciarafoy.com

@ciarafoyinc

Don't forget to leave a rate & review!

If you're feeling trapped in a cycle of self-doubt and inner criticism, then you are not alone! It's time to break free from this draining pattern and embark on a personal transformation journey that prioritizes self-care and self-love. By nurturing your own needs and embracing your true identity, you can finally experience the empowerment and fulfilment you've been longing for.

In this episode, you will be able to:

Discover how the Empowered Feminine Podcast can ignite your personal transformation journey.
Uncover the importance of self-care and how it can enhance your overall well-being.
Learn how to create a strong support system that inspires and uplifts you on your journey.
Explore the power of vulnerability and how embracing it can lead to growth and connection.

My special guest is Lianne Cranfield

Meet Lianne Cranfield, a counselor, educator, singer, and songwriter who has embarked on a remarkable personal transformation journey. As a single mom, Lianne understands the challenges and complexities of balancing multiple roles and responsibilities. Her own experiences with loss and physical ailments have fueled her passion for helping others navigate their own paths of growth and empowerment. Lianne's approach is rooted in her deep faith and spiritual beliefs, which guide her holistic perspective on health and well-being. With her warm and compassionate nature, Lianne empowers individuals to prioritize self-care, cultivate self-love, and embrace their own unique journeys of personal transformation.

**The key moments in this episode are:

00:07:08 - Self-Love and Environment

00:11:37 - Thriving and Inner Joy

00:18:32 - Seasonal Changes and Dopamine Cravings

00:23:07 - The Importance of Sleep for Hormonal Balance

00:35:43 - The Struggle to Prioritize Health

00:38:14 - The Challenge of Maintaining Change

00:51:44 - Importance of Honesty and Readiness for Transformation

00:55:27 - Crossing the Bridge from Contractive to Expansive Energy**

Say Hi to Ciara:

Ciarafoy.com

@ciarafoyinc

Don't forget to leave a rate & review!

Today on The Empowered Feminine, our special guest Caroline Drury helps you discover a new path towards true empowerment and representation that starts with self-love and self-compassion.In this episode, you will be able to: Discover the power of women's empowerment and representation, and unlock your true potential. * Embrace the importance of self-love and self-compassion to nurture your mind, body, and soul. * Learn the art of nourishing your body and listening to its needs for optimal well-being. * Develop a mindset and holistic approach to health that brings balance and fulfilment to your life. * Unlock the secrets to creating a fulfilling life through the practice of self-care and self-discovery.*

My special guest is Caroline DruryCaroline Drury is a phenomenal woman who brings a wealth of experience and passion to the field of women's transformation. As an online women's transformation coach, Caroline focuses on empowering women in the 45 plus community, helping them develop healthy habits around food and strength training. With a deep understanding of the challenges busy professionals face, Caroline's approach is rooted in mindset and accountability, guiding her clients to unleash their inner power and achieve their health and fitness goals.The key moments in this episode are: 00:09:00 - The Power of Mindset 00:14:37 - The Importance of Macros in One-on-One Coaching 00:16:00 - Listening and Learning from Your Body 00:17:18 - Navigating Transitions and Stress in Your 40s and 50s 00:19:17 - Moving Away from Perfection and Focusing on How You Feel 00:23:39 - Stripping Away External Chaos and Simplifying Life 00:29:43 - The Power of Self-Love 00:30:17 - Putting Yourself First 00:31:17 - Self-Compassion and Inner Dialogue 00:33:29 - Self-Compassion as Motivation 00:35:01 - Balancing Masculine and Feminine Energies 00:44:47 - Importance of Women's Visibility and Empowerment 00:46:25 - Building Sustainable Knowledge 00:47:21 - Collaboration and Future Goals 00:49:26 - Empowerment for All Say Hi to Ciara:

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On today's episode, host Ciara Foy helps you discover the power of envisioning your future self.

In this episode, you will be able to:

Gain clarity and alignment with your long-term goals and desires by envisioning your future self.
Unlock your potential and achieve greatness by dreaming big and taking action.
Maximize your chances of success by seeking support and guidance to help you achieve your goals.
Build a solid foundation for success by prioritizing your health and well-being.
Make better decisions and navigate challenges with ease by making choices from a future perspective.

**The key moments in this episode are:

00:01:45 - The Power of the Future Self Vision

00:06:46 - Dreaming Big and Overcoming Limiting Beliefs

00:11:39 - Future Self Journaling and Belief in Possibility

00:14:02 - The Role of Coaches and Support Systems

00:19:48 - Dreaming Big and Getting Support

00:21:42 - Overcoming Overwhelm and Taking Action

00:23:38 - Health as the Foundation for Success

00:31:54 - Continuous Growth and Expansion**

Say Hi to Ciara:

Ciarafoy.com

@ciarafoyinc

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In a room filled with powerful women, Ciara discovers the true power of personal integrity. Tune in to today’s episode of The Empowered Feminine to learn more about why personal integrity should be the latest trend.

In this episode, you will be able to:

Realize the essential role of personal integrity in fostering personal growth and deepening self-love.
Perceive how being transparent and authentic serves as a magnet for new opportunities and rewarding relationships.
Identify the influence of an empowering circle in catalyzing your personal transformation.
Comprehend the crucial role of self-care and self-improvement in attaining dreams and sustaining relationships.
Absorb the imperative need for relentless work on personal integrity in striving to embody your best self.

**The key moments in this episode are:

00:09:44 - The Importance of Personal Integrity,

00:13:23 - Integrity vs. Perfectionism,

00:14:52 - Being Transparent and Authentic,

00:16:00 - The Power of Personal Integrity,

00:18:52 - The Importance of Surrounding Yourself with Supportive People,

00:20:46 - Becoming the Person You Want to See in the World,

00:22:35 - Prioritizing Self-Care for Success.**

Say Hi to Ciara:

Ciarafoy.com

@ciarafoyinc

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Host Ciara Foy challenges herself to train for a half marathon, prioritising integrity and listening to her body. But what happens when her body starts sending signals that it's not okay? In this episode, she answers all your questions while she prepares to crush her goal!

**The key moments in this episode are:

00:00:59 - Big Announcement: Half Marathon,

00:08:44 - Honouring Her Body and Nutrition,

00:10:25 - Building Community and Inspiring Others,

00:12:43 - Considering Individual Factors,

00:17:29 - Importance of Energy and Cardio,

00:18:44 - Monitoring and Recovery,

00:23:17 - Importance of HRV Score,

00:27:02 - Self-Love and Partnership with Body.**

Say Hi to Ciara:

Ciarafoy.com

@ciarafoyinc

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Unbeknownst to her, Stef's journey towards empowerment was about to take a surprising turn. As she faced the daunting battle against weight gain and hormonal imbalances, little did she know that a chance encounter would be the catalyst for change.

In this episode, you will be able to:

Unleash a newfound confidence to overcome challenges with weight gain and hormonal imbalances.
Gain a strong grasp of the impact of macros on your health and how informed eating choices can shift your lifestyle.
Delve into the crucial role self-love and a positive mindset play in catalyzing meaningful changes in your life.

My special guest is Estefania Parra

Introducing Estefania Parra, A.K.A Stef, who transcended the shackles of her own weight struggle into a realm of helping others confront and conquer their hormonal imbalances. As a nurse practitioner, Stef empowers people to thrive by bridging her immersive clinical background with her personal journey. Stef leads by example, embodying the power of informed nutrition choices.

**The key moments in this episode are:

00:02:29 - Frustration and Weight Problems,

00:04:40 - Overcoming Shame and Learning about Macros,

00:12:31 - Empowerment through Knowledge,

00:15:53 - Understanding Leptin,

00:17:24 - The Importance of Fixing Underlying Issues,

00:23:26 - Embracing the Journey of Growth,

00:26:32 - Making Choices Based on Self-Love and Compassion,

00:33:53 - Overcoming Shame and Blame,

00:35:24 - The Difference Between Clinician and Coach.**

Connect with Stef:

Instagram

Say Hi to Ciara:

Ciarafoy.com

@ciarafoyinc

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Discover the secrets to transforming your money mindset and creating wealth in this eye-opening conversation with money coach Kristen Wonch.

In this episode, you will be able to:

Discover how potent beliefs can influence your reality and fuel your abundance journey.
Understand the need for taking personal accountability to shape your circumstances for growth.
Learn to confront and switch limiting beliefs to escalate wealth and abundance in your life.
Realize the key role that supportive surroundings and mentorship play in your journey to success.

My special guest is Kristen Wonch

Kristen Wonch is known for her incredible journey from a stressed commodities trader to an empowering financial coach. With a background in finance, Kristen turned around her own financial situation and realized the power of mindset in creating wealth. Her personal experiences led her to develop effective strategies for success fueled by a deep understanding of money and mindset. Kristen is passionate about helping women break their money blocks and rewrite their money beliefs, empowering them to create their own financial success stories. She is a firm believer that our beliefs determine our reality, and she's dedicated to helping others recognize and harness this power.

**The key moments in this episode are:

00:00:40 - The Importance of Mindset,

00:05:24 - Kristen's Journey to Empowerment,

00:08:29 - Beliefs and Success,

00:12:08 - Setting Energetic Set Points,

00:16:22 - The Importance of Belief and Community,

00:19:55 - Shifting Mindset for Success,

00:23:41 - Identifying Money Blocks,

00:26:04 - Choosing Empowering Beliefs,

00:30:44 - Changing Beliefs about Making Money,

00:32:05 - Importance of Trusting Others,

00:37:33 - Confirmation Bias and Perception,

00:39:34 - Women's Money Mastery Program,

00:45:10 - The Gender Gap in Financial Education,

00:46:35 - Building Relationships and Empathy,

00:47:48 - Leveraging Natural Gifts for Success,

00:53:22 - Influence on Partners and Belief in Yourself.**

Connect with Kisten:

Instagram

Facebook

The Wealth Equation Podcast

Women’s Money Mastery Program

100 Money Blocks (+ How To Ditch Them)

Say Hi to Ciara:

Ciarafoy.com

@ciarafoyinc

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Get ready to uncover the truth and discover effective strategies for managing stress to improve your overall well-being.

In this episode, you will be able to:

Expose the hidden relationship between stress and the overall health of women.
Pinpoint the often ignored stress indicators and their ramifications on the body.
Recognize the paramount role of self-care practices and consistent behavior in stress reduction.
Grasp the inherent reason for women's heightened response to stress signals.
Understand the imperative of stress control for midlife women through keeping a check on responses.

**The key moments in this episode are:

00:01:01 - The Impact of Stress,

00:03:51 - Extreme Calorie Deficits,

00:06:26 - Impact on Menstrual Cycle,

00:11:30 - Managing Stress,

00:16:49 - Impact on Weight Loss,

00:20:22 - Rebuilding Trust with Your Body,

00:22:09 - The Power of Thoughts and Emotions,

00:25:59 - Long-Term Commitment to Healing,

00:29:29 - Stress, Thyroid, and Metabolism.**

Say Hi to Ciara:

Ciarafoy.com

@ciarafoyinc

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Have you been told to just move on or get over it when it comes to your grief? But deep down, you know that this ineffective action only amplifies your pain, making it harder to process. It's time to acknowledge and process your grief in healthy ways, and find the healing and peace you deserve.In this episode, you will be able to: Receive guidance on navigating through all shapes and forms of grief. * Understand the essence of living deaths and how to cope with various types of loss. * Discover the art of writing life stories as a roadmap to a meaningful legacy. * Examine personal fulfillment as a significant pillar of happiness. * Learn the secret to aging with grace while cherishing each flaw with a heart of gratitude.*

My special guest is Kristin HallettKristin Hallett looks to death as a constant reminder to wake up and live. She is a seasoned writer, speaker, journalist, author and well-intentioned humourist. She has hosted morning show TV, travelled and worked with the NHL Flames - dedicated to sharing the humanness behind each player - and published the Amazon bestseller and beloved book, Bee Love.With an innate devotion to meaning-making, Kristin launched The Ellipsis Experience. It is her destined hearts’ work to encapsulate the essence of each honoured muse, in written (plus auditory) form, to treasure and purposefully pass on. Kristin holds space for clients to look at how far they have come, cherish each present moment and ask themselves “who do I want to be when I die?”The key moments in this episode are:00:01:03 - Introduction to Kristen Hallett, 00:04:18 - Grief and Living Deaths, 00:10:17 - Understanding the Finite Nature of Time, 00:13:43 - The Importance of Telling Stories, 00:16:26 - Regrets and Lessons, 00:19:23 - The Importance of Feeling and Emotions, 00:22:03 - Celebrating All Feelings, 00:24:45 - Finding Strength in Pain, 00:26:28 - Letting Go of Control, 00:35:56 - Aging Gracefully vs. Aging Gratefully, 00:38:08 - Health and Aging, 00:43:36 - Embracing Mortality, 00:46:01 - Finding Meaning, 00:50:15 - Embracing Imperfection, 00:54:12 - Reflection on Sleeping Arrangements, 00:54:52 - Parenting Strategies, 00:55:20 - Taking Yourself Out of a Situation, 00:57:09 - Being Your Authentic Self.
Connect with Kristin:

Instagram: @the_ellipsis_experience

Facebook: @the_ellipsis_experience

Twitter: @the_ellipsis_experience

Say Hi to Ciara:

Ciarafoy.com

@ciarafoyinc

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If you're feeling stuck and frustrated with your personal growth journey, despite your efforts to improve yourself, then you are not alone! Today, Ciara and special guest Sarah Swain discuss their challenges and triumphs with personal responsibility.

In this episode, you will be able to:

Grasp the essence of personal responsibility in achieving happiness and success.
Deduce the value of holistic medicine in promoting long-lasting health.
Delve into the transformative process of healing from grief and emotional turmoil.
Equip yourself with entrepreneurship know-how for a prosperous business journey.
Decipher the importance of empathy and compassion in cultivating a better world.

My special guest is Sarah Swain

**Sarah Swain is a high-energy entrepreneur, community leader and business strategist that has impacted thousands of lives with her booming voice, written words and heart-led approach to business.

As a former 9-5 corporate hustler who climbed the ladder at breakneck speeds, Sarah realised she was helping the wrong people build their dreams. She left the matrix, and now she could help others do the same.

A natural leader, Sarah has an uncanny ability to build momentum, raise the energy of any room she enters and enhance the lives of anyone who enters into her vortex.

When Sarah isn’t busy helping people turn their hesitant ideas into lucrative visions, or dropping the mic on stages, she’s usually nestled somewhere in the mountains recharging her battery with Mother Nature. Sarah resides in the beautiful Rocky Mountain foothills with her husband Rob and 3 dogs.**

**The key moments in this episode are:

00:06:02 - The Importance of Money,

00:09:15 - Self-Responsibility,

00:12:40 - Taking Back Power,

00:18:26 - Taking Responsibility for Our Health,

00:22:00 - The Connection Between Mental and Physical Health,

00:25:57 - Building a Relationship with Your Body,

00:28:08 - Sovereignty with Our Health,

00:30:11 - Everything Happens for Us,

00:33:47 - Lessons learned in challenging times,

00:38:26 - Taking responsibility and giving up victimhood,

00:42:25 - The New Human Event,

00:46:45 - Naming our grief,

00:49:03 - Feeling Alone During a Pandemic Christmas,

00:52:53 - Finding Relief in Grief,

00:57:07 - Cancel Culture and Lack of Empathy,

01:00:06 - Fear and Paranoia During the Pandemic,

01:03:25 - Accepting Different Beliefs,

01:05:11 - Relationships and Letting Go,

01:06:36 - Personal Growth and Responsibility,

01:09:21 - Awareness without Destruction,

01:13:00 - Responsibility in Entrepreneurship,

01:17:32 - Coming Back Together,**

Mentioned In Today's Episode:

Kristen Hallett

Connect with Sarah:

Instagram

The Sovereign by Sarah Swain

Substack

MYM Conference

MYM Membership

Say Hi to Ciara:

Ciarafoy.com

@ciarafoyinc

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None

If you're feeling stuck and frustrated with your lack of personal growth despite your efforts, then you are not alone! Maybe you've tried reading self-help books, attending seminars, or even seeking therapy, but nothing seems to be working. Instead, you feel stagnant and unsure of how to move forward. It's a painful feeling to long for personal growth but feel like it's out of reach. However, it's important to remember that growth doesn't come from easy, comfortable actions. It requires pushing through discomfort and doing hard things. Embrace the challenge, and you'll find that your self-confidence and self-love will flourish.

In this episode, you will be able to:

Dive into the world of challenging yourself to unlock your full potential.
Grasp the significance of nurturing self-appreciation and honoring your worth.
Delve into the powerful connection between your body and mind for a balanced life.
Master the skill of setting limits to protect and prioritize your well-being.
Embrace the journey of faith in yourself and the universe for overcoming hurdles.

**The key moments in this episode are:
00:00:05 - Introduction,

00:01:14 - The Disadvantage of Wanting Easy,

00:06:21 - The Illusion of Easy Weight Loss,

00:11:30 - The Journey of Healing,

00:16:19 - Choosing the Difficult Path,

00:19:43 - Doing the Hard Things,

00:21:08 - Trusting Life,

00:23:44 - Letting Go,

00:27:54 - Blaming Yourself,

00:35:07 - Saying No,**

Say Hi to Ciara:

Ciarafoy.com

@ciarafoyinc

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This is a pre-recorded episode from Coffee Conversations with Adele Tevlin.

Ciara is a woman's weight loss and hormone expert. And honestly, she's unbelievable at what she does. She empowers driven high-achieving women to take impeccable care of them. So they can maintain the energy, motivation, and passion it takes to go after their dreams while curating each day. And therefore, they've left the life they choose. She's also the author of the Amazon Bestseller, Empowered by Food: Heal Your Hormones, Balance Stress, and Become Unstoppable.

Ciara is also the host of the Empowered Feminine podcast. And she's been featured ET Canada, CTV, Best Health Magazine, Canadian Living and Body Rock tv.

In this episode, you will learn more about:

Adele and Ciara answer the question, what do we do to take ourselves when things aren't ideal? And life throws unbearable situations at us.
Their journeys as leaders who live a big life and have big problems.
The motto of taking things head on and taking personal responsibility.
You can't change a situation when you are cemented in victimhood.
And how you can move the energy and sadness when it enters your realm so you can keep thriving.
And so much more

Connect with Adele:

Instagram

Morning Mindset Club

Say Hi To Ciara At:

Ciarafoy.com

@ciarafoyinc

On this episode of The Empowered Feminine Podcast, Ciara chats with guest Julia Linn about the lifelong journey to health from the inside out.

Julia Linn, born in 1957, is motivational speaker, best-selling author, online body & mindset coach, and a badass bodybuilder, winning first place in two NPC Masters Bikini competitions, and placing in 3 more. She has reimagined what it is to be a senior citizen at age 66.

She has lived all over the world as a professor and instead of retiring at 65, she decided to get incredibly fit and compete in bodybuilding on stage. Her why:

A childhood diabetic at age 11 which brought the following medical challenges where she has shaken hands with death twice: failed kidneys, diabetic blindness, heart disease, neuropathy, thyroidectomy. She was blessed to have a double organ transplant which saved her life at age 34 (cured the diabetes, gave her a working kidney), and then a triple cardiac bypass which again, saved her life at age 48.

As she committed to a fitness mindset and vision of what she wanted her life to be like, the physical transformation was profound – but so was the one on the inside - where you couldn’t see it. Because it inspired her that with her medical history and age she could have such a profound impact on her entire being through fitness, she became a certified personal trainer and mindset coach. She wants women in their 40s, 50s, 60, 70s to learn how to think differently about menopause, their bodies, and the toxic culture of weight loss women have grown up with. Because she says, “The world needs your bright light which cannot shine brightly unless you feel well.”

She teaches the principles of transformation and self-reinvention through mindset, training and nutrition coming from a place of self-love and gratitude for your body, not the usual disgusted-by-my-body mindset. (I’m going on a diet Monday!) The vision is optimal, long term health, where weight loss is a happy side effect that is sustainable.

Julia is certified by the INTERNATIONAL SPORTS SCIENCES ASSOCIATION (ISSA) as a Personal Trainer and Coach. Her career includes 40+ years as an educator at the university level. She has given keynote talks and led workshops at seminars across the globe on personal development since 1994.

Julia wrote a book, MY POWER DECADE, about the “how come” of getting fit which became a bestseller in Women’s Health. She founded body beauty love life™ to coach “Queenagers” online from anywhere in the world.

In this episode, you will learn more about:

Julia’s story and how she found coaching women online
Getting to a place where you feel you are deserving of love and attention
It’s not about thinness it's about health
The importance of finding a coach that you resonate with
Being in the right mindset before you start your journey
You’re doing this for life, there is no timeline
It’s not just how long we live, it’s the life within those years
You are not powerless!
Julia’s offerings and how they can work for you

Connect with Julia:

Instagram

Website

YouTube

LinkedIn

Facebook

Say Hi To Ciara At:

Ciarafoy.com

@ciarafoyinc

Today’s episode is all about the parallels between health and wealth. Ciara sits down with Holly Morphew to discuss the always taboo topic of money. This episode is for you if you’re ready to let go of financial stress, money shame, and become a badass money maven!

Holly Morphew, AFC® is an award-winning financial coach, host of The Wealth Trifecta podcast, and founder of Financial Impact, a specialized financial coaching practice that helps entrepreneurs and professionals create personal wealth and financial independence.

A pioneer in the personal finance industry, Holly’s work has been featured in Forbes, Business Insider, Yahoo Finance, FemFounder, and more. Holly’s professional background in finance, real estate investing, and entrepreneurship are the foundation of Financial Impact’s transformational programs.

Her book Simple Wealth was on Bankrate’s top ten personal finance books of 2022 and is a #1 best-seller on Amazon in the categories of personal finance, wealth management, credit repair, personal transformation, real estate, and women & business.

Holly began teaching personal finance in 2006 as a service project with Rotary International, and received the prestigious “Rotarian of the Year” award for her work in financial literacy. She has also been recognized for “Bridging the Gap” for outstanding work in private practice as an Accredited Financial Counselor®.

Today, Holly speaks, coaches, and writes about money, personal transformation, and creating a life of design. She loves to hike 14ers, watch the sunrise, and hang out with dogs.

In this episode, you will learn more about:

The parallels between health and wealth
How Holly found her way to being a financial coach
The birthplace of Financial Impact
What if we changed our education?
Ciara and Holly’s financial beginnings
Positive money mindset strategies
Women are stronger with community
Societal norms around money and financial support

Connect with Holly:

Facebook

Facebook Page - Financial Impact System

Instagram

LinkedIn

Twitter

Listen to “The Wealth Trifecta Podcast”

Get “Simple Wealth Book”

Get “The Complete Money Date Guide”

Say Hi To Ciara At:

Ciarafoy.com

@ciarafoyinc

Ciara sits down with special guest Leigh Fernandez to talk about all things personal growth! Specifically, Leigh discusses her experience battling with stress, inflammatory disease, and cancer, finding the right coach, and guiding herself back to health.

Leigh has a love for life, grabbing each day with gratitude and gusto! Having worked in Corporate Banking for 20+ years she truly understands the need for a strong and focused mindset. Leigh is a driven, conscientious professional who is passionate about physical and mental health. It is this passion and mindset which is key to her transformation success.

Having battled with Ulcerative Colitis for 12 years, tested and diagnosed with a Type A slow metabolism, she could not shift that extra layer of abdominal fat! Leigh joined Michelle MacDonald and her YHH programme in 2020 and in 11 months, following a macro-based diet, working out in the gym and creating life changing new habits results were achieved.

Leigh believes our brains are incredible machines – we need to work on our mindset daily to fully allow our physical activity to take effect. Yoga found Leigh in 2012 after she tragically lost her best friend. Since then, she’s been running Yoga retreats around the world, sharing her Yoga and Mindfulness practice in support of mental health, mind and body rejuvenation.

She loves to see her clients embrace life. Embracing their journey, enjoying every day and every step in the process. Leigh’s goal is to provide a professional and warm environment where her clients can grow and achieve their individual aspirations for life!

Leigh is a Holistic Coach, Yoga & Mindset Teacher, Personal Trainer. Embracing and fully enjoying this ride called Life. She truly believes our heart is key in how we think, feel and react to everyday life.

In January 2023, Leigh started working with Ciara with a view to get her body functioning at its ultimate best again following the devastating effects that the chemotherapy treatment leaves you with! Ciara has an amazing depth of knowledge and has been an incredible support, council and educator to me on this route to ultimate health and getting her strong wee body back.

In Ciara’s words:

“It is 100% our responsibility, our nutrition is our opportunity to be the best we can be”

In this episode, you will learn more about:

Leigh’s battle with stress and inflammatory disease
Managing symptoms vs. managing stress
Is it possible to gain muscle and lose fat?
When Leigh knew she needed to look for support
Sleep is the foundation of your health
What you can do to get your body into a restorative space
Your body is like a baby
Leigh’s biggest lesson from working with Ciara
Focus on what you can do now

Connect with Leigh:

www.ladyleighfitness.com

ladyleighfernandez@gmail.com

@ladyleighfitness

Say Hi To Ciara At:

Ciarafoy.com

@ciarafoyinc

Today, Ciara is joined with special guest Leanne Townsend from Townsend Family Law. We all know investing in yourself can be a hard step to take, but Leanne took that brave leap of faith and is reaping the rewards on the other side. In today’s episode, Leanne shares how she went from burnt out Family Lawyer to wellness enthusiast with the help of Ciara!

In this episode, you will learn more about:

When Leanne knew it was time to reach out for help
Taking on additional challenges during a challenging time of life
Women taking on a martyr role
Opening yourself up to asking for help
Why the support of a coach can take you to the next level
Showing up as the best version of yourself NOW!

Connect with Leanne on Instagram

townsendfamilylaw.ca

@leannetownsendlife

Say Hi To Ciara At:

Ciarafoy.com

@ciarafoyinc

After moving to Kelowna, Ciara is back with another episode of The Empowered Feminine Podcast! In this brief episode Ciara discusses the detriment of commenting on what someone else is eating and how that affects us mentally and socially.

In this episode, you will learn more about:

Dealing with ridicule at the dinner table
FOMO in social situations
What to do if you’re dealing with ridicule while losing weight
What you choose to eat is nobody’s business
Your permission to stop justifying what you’re eating
Being born with a need for belonging
Why do we tolerate ridicule around food?

Say Hi To Ciara At:

Ciarafoy.com

@ciarafoyinc

Ciara introduces Stef, a former VIP client, complete badass, and beautiful woman who lost over 40 lbs and is now furthering her journey in a continued maintenance program.

Stef has not only lost the weight and kept it off, but has had a complete transformation of the way she looks at herself.

In this episode, Stef talks about her deep struggle with food over the years, and how working with Ciara helped her make the right life choices that literally tipped the scale in her favor. She talks about a few of the lifestyle and mindset changes that really made a big difference, and the confidence she feels since adopting this lifestyle.

In this episode, you will learn more about:

If you don’t do the work, you can reach your goals and still be left unsatisfied.
How Stephanie knew it was time for her to get really real about making changes in her health, and what made working with Ciara different from other things she has tried over the years.
True transformation always starts in the mind, and then the rest of us follow.
More about Stefanie’s 40 lb weight loss, and how she managed to keep it off while travelling and living a busy life.
When we have the integrity to follow through with our word, it really changes us.
A one size fits all approach to wellness and health does not work, and it’s all about finding your individual path and goals. Stefanie shares how she and Ciara worked together to learn how she could have the food she wanted in a way that wasn’t restrictive yet also helped her lose weight and keep it off.
It all starts with blood sugar balance and tracking macros.
Stefanie talks about her choice to get back on track with the 10 Day Detox after a 2-week trip to Europe, and how it felt like slipping into a cozy sweater that makes you feel safe and snug.

Say Hi To Ciara At:

ciarafoy.com

@ciarafoyinc

Welcome to a new season! Ciara is thrilled to quantum leap right into this conversation with her long-time friend, Adele Tevlin. Adele is the founder of the transformational development company C.E.O. Blueprint, where she helps people create the life and business of their dreams.

In this episode, Ciara and Adele talk about the importance of holding duality in your life and why it’s so critical to your success, the laws of the universe, and what to do when you feel “stuck”.

In this episode, you will learn more about:

What are the laws of the Universe, and what does it mean to live your life according to the laws?
When the going gets tough, that is the exact time you DON’T want to just give up and take it too easy on yourself.
Ciara and Adele talk about their non-negotiables such as sleep, nutrition, and fitness, and how they double down on those during even more stressful and challenging times.
What does it mean to embrace the duality of life?
Adele talks about her C.E.O. Blueprint course and how it helps people get unstuck and into playing big instead of shrinking to their (or society’s) limiting beliefs.
The idea is that every problem has a solution. Once you really get that, it’s mind-blowing!
The power of mantras and affirmations when used correctly.
God didn't give me a problem without the solution being present. It's like, if you really sit with that concept, it'll be absolutely lif-altering.
The power of truly accepting what is frees you up to think about what is next.

Say Hi To Ciara At:

ciarafoy.com

@ciarafoyinc

Mentioned:

Adele Tevlin

C.E.O. Blueprint

Spring is a great time to let go of what is no longer serving you and welcome in the habits that will bring you closer to the most healthy and aligned version of yourself.

Ciara talks about how to make a commitment to yourself that you’ll actually want to keep and why setting big goals for a date in the future often creates self-sabotage for many of the high-achieving women she coaches.

If you are ready to dig in and do the hard work, you’ll create a snowball of success that builds momentum and will make you unstoppable.

In this episode, you will learn more about:

Make a commitment to yourself that you’re going to get curious and do your best, no matter what’s going on throughout the day.
Instead of focusing on a giant goal, focus on the small wins.
What can you expect in Ciara’s masterclass?
What is the #1 thing Ciara sees her clients struggle with whether it’s in group programs or private coaching?
How can you set yourself up for success during busy days or when the universe is throwing things the way that would previously have derailed you?
Can we really re-wire our brains?
Ciara talks about her decision to get stronger every year, instead of putting herself on a harsh deadline and focusing just on outward appearance.
What can we learn from some of Ciara’s client success stories?

Say Hi To Ciara At:

ciarafoy.com

@ciarafoyinc

Mentioned:

The Alpha Femme

Ciara opens up the show with some exciting news about a monthly masterclass dedicated to both health and wellness, and building your business. She then welcomes friend and master storyteller, coach, and entrepreneur Chantelle Adams. Chantelle talks about her journey into helping others by way of having an innate sense of hearing one’s story and knowing how to craft it in a message that ultimately helps others. Chantelle and Ciara talk about creating abundance from a state of joy and gratitude for the present moment, what it means to launch your business in a luxe way, and offer a few great tips on developing a consistent and powerful brand story.

In this episode, you will learn more about:

Chantelle started her entrepreneurial journey with speaking and storytelling and that is one of the most foundational pieces in her work today.
How our stories help us see the gifts in our own life, and also understand how our life experience connects with others.
What does it mean to launch and run your business in a luxe way? Sounds fancy!
What are some small (and affordable) habits you can bring into your routine to make your life feel luxe and deeply rich, which in turn gives you even more energy to manifest your dreams and desires.
Chantelle and Ciara talk about the connection and support they get from being in community with one another and a plethora of other amazing woman entrepreneurs.
As a single mom, how does Chantelle stay focused and balance her work/family life?
How do your beliefs play a role in your success in sales, the clients you attract, and how far your business can expand?

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

Mentioned:

Chantelle Adams | Facebook | YouTube

10K Product Creation

Katrina Ruth

Let’s be real. As a woman, you literally have a million decisions to make every day, events to keep track of, and quality information you have to remember and process in a very short amount of time. This week, Ciara talks about the difference between brain fog, which can be caused by stress, hormonal changes, allergies and nutrient deficiencies and disease, closely associated with insulin resistence and diabetes, along with the steps you can take if you want to start reclaiming your brain health. She connects the dots between supporting your brain health and dissipating brain fog with the key principles she teaches her client to manage hormones through nutrition and lifestyle habits. Working with Ciara to lose weight, support your mental health, and better embrace a happy and healthy mood will also contribute to better brain health, because they are all connected! If you are looking for some great tips and training your brain and clearing the fog, have a listen!

In this episode, you will learn more about:

How can stress affect brain fog and your brain health?
What does it mean to have a healthy brain?
What are the main causes of brain fog that don’t have to do directly with disease?
How can allergens and food allergies affect how you think and feel?
When you are overwhelmed and busy, that’s time to double down on your healthy habits, not neglect them.
Why do women have a greater risk of brain disease than men?
How does building muscle help our brain function and decrease the effects of aging?
How does insulin sensitivity and hormonal imbalance play a role in our brain health?
Even if you have Alzheimer's or dementia in your family health history, it doesn't mean that you too are going to be a victim of that.
Ciara talks about how sleep, exercise, and diet greatly matter when it comes to having a healthy brain.

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

Mentioned:

Study on decrease in gray brain matter during https://www.nature.com/articles/s41598-021-90084-y.pdf

This week, Ciara takes us back to 2008 when she purchased two franchises and had no Plan B. She talks about the feeling of investing fully in herself, and the challenges and opportunities it brought to sink or swim. Ciara shares how her sales were dead in the water, until she turned it all around with a simple mindset shift. After she adopted this new technique, she found lifelong clients and customers she WANTED to work with and found true joy and inspiration. She talks about how our ego mind can hold us back, and what you can learn from her experience to become a trusted and busy wellness practitioner with a booming business and dream clients.

In this episode, you will learn more about:

What was the realization that Ciara had about her mindset, and what shifts did she make to call in a different energy?
The more Ciara made her work about true connection and impact, the easier the whole process became.
The key is connection, knowing yourself, and being in service.
When you focus on a true connection, you begin to take on clients that are a good fit and who are in alignment with your soul and purpose.
How does Ciara build a deep connection with her clients?
How has Ciara’s sales process changed over the years, especially since when she first bought her first two franchises?
Are you the type of woman that you are wanting to attract as a client? First you have to walk the walk.
Everybody is going to be energetically attracted to what is a good match for them, and there is more than enough to go around. In Ciara’s world, wellness practitioners can help each other.

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

Wellness is a life-long commitment, and it’s more about our actions, habits, and lifestyle than just about a diet or eating vegetables. If maintaining a healthy weight and building great habits was a New Year’s Resolution or on your goal list for 2022 and you feel as though you are hitting a plateau or need a push, Ciara has your back. This week, she talks about how to set yourself up in a way where you are satisfied, energetic, and not left with constant hunger or intense cravings. She talks about why you may feel out of control and the little tweaks that will make all the difference including nutrient density, making sure you are getting enough volume, and a healthy balance of protein, fats, and carbs. When you take out all of the stuff that undermines your best efforts and apply your principles, your main focus will be planning and making sure you have what you need to be successful. You can do this and you can feel amazing!

In this episode, you will learn more about:

How to set yourself up for sustainable and consistent success.
What are the top reasons you still have cravings and are hungry, even if you feel like you are eating all the right foods?
How can a community of women and having a coach help support you and make it way easier for you to reach your goals?
Should you be snacking in between meals?
The best strategy for intermittent fasting.
Could you be undereating? How to make sure you are getting the right volume in all your meals!
Ciara gives a few examples of what a balanced plate looks like and a few tools you can use to track your macros.
Your body has no clue what a calorie is! So what does matter in terms of nutrient density and giving us clean energy and proper nutrition?
What foods have the most nutrient density?
What are the very first steps of working with Ciara?

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

Mentioned:

MyMacros App

You may be able to carry the persona of someone you want others to think you are. Or introduce yourself as someone and quickly be able to come up with a one liner about who you are when asked, but are you really that person?

This week, Ciara goes deep to have a real talk about how to know if you are being honest with yourself, and walking the walk instead of just the talk. She starts by sharing how in her book, Empowered by Food, we become unstoppable actually in the journey of becoming the woman who gets to her goal, and food is just one piece of that.

Ciara talks about how building trust in yourself builds confidence, how to stay on top of your wellness non negotiables, and how who you are is way more than just a label, or someone else’s opinion of you.

If you are a woman who desires to develop more connected relationships with the people closest to you, this concept is the foundation.

If you’re a coach who is having difficulty building your business because you’re continually having to work hard to attract new clients. Then I know you need to go deep within yourself and start connecting and inspiring your clients. This will build momentum in your business because your current clients will want to work with you longer and refer you to their friends.

In this episode, you will learn more about:

How confidence is built from the inside out.
How do confidence and integrity intertwine?
Ways to build confidence and show up in a way that gets you to your goals and matches your highest self.
Are you embodying the things you are telling others to do?
Integrity starts with following through with the promises you make.
Living in integrity and staying disciplined about what really matters to you may also bring up some tough conversations and require you to sacrifice some things you are (or aren’t) doing now!
Why do you feel so unsuccessful when you have so much on your plate?
When your talk matches the walk, you build trust and confidence in yourself.
How does Ciara stay true to her three foundational pillars of health: sleep, nutrition, and exercise.
When things get challenging and busy, are you digging in even more to your health and taking care of yourself?

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

Mentioned:

Empowered By Food

Empowered by Food: Heal Your Hormones, Balance Stress, and Become Unstoppable

This week, Ciara opens up about a few of the challenges she’s faced both in 2021 and in her earlier life. But if you know anything about Ciara, it’s that she doesn’t play the victim in any situation. From a young age, she learned how to develop the mindset to take difficult things and make them work for her, not against her.

In this episode, she shares the mindset and tools she used along the way.

In her mission to help women rise and learn to become the best version of themselves, she knows that there is no better time to practice true self-care than when things get tough. Throughout a time that has proven difficult for many people, this is the best season to dig in and really take care of yourself from a deep level.

Despite your past limitations or who may doubt you, there is a way to live your dream and make 2022 the healthiest & wealthiest year yet!

In this episode, you will learn more about:

Even when things feel heavy, there are beautiful moments and memories you can be present for.
What are some of Ciara’s most challenging moments in life, and how did she learn to overcome them and take care of herself as they happen?
Remember — social media is the highlight reel. Behind every good post, what you don’t see is the tears, fear, and doubt.
What was the process of Ciara building her dream home from the ground up like, and what can you learn from it?
If you came from a poverty line or broken home, that is not a life sentence on how your life will be.
If you are in a relationship now that is complicated, negative, or even toxic, there is hope and there is help.
You're never going to be motivated to take action from a place of hating on yourself. When we take care of ourselves, we have the power to do and create anything.
What does “giving yourself a break” really mean? Why is it so important now to parent yourself, especially during the pandemic?
Why is it important to bet on yourself and take risks?
When you are on the right path, the universe aligns you with people that help to guide you and lift you up.

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

Mentioned:

https://www.danmartell.com/

https://www.reneewarren.com/about

Ciara welcomes her friend, international business coach, speaker, and author Amanda Moxley. Amanda has over 16 years of experience in the space of mentoring and businesses online and off and helping others embrace their unique story to inspire others and get to the heart of who they really are.

She talks with Ciara about her own transformation with knowing her value and having a healthy money mindset, how to get to an equal exchange with your clients as a coach, the power of vulnerability in telling your story, and how our money and body are powerful indicators of how you are showing up for your own needs and health.

In this episode, you will learn more about:

How Ciara and Amanda met at a VIP weekend in Los Angeles run by their Coach Katrina Ruth, and why it’s essential to surround yourself with those who inspire you to keep growing and getting better.
Why is knowing your story critical for your personal and professional success?
What are some ways we can become better speakers and really get to the vulnerable heart of our story?
What are the biggest mistakes new health coaches make when starting out?
Amanda shares how she learned to set boundaries and healed her money mindset.
How money and our wellness goals are interconnected and a reflection of how much we are prioritizing our own needs.
A few mantras and affirmations you can use for yourself, including Amanda’s one of being a “lean, loving, money-making machine!”
How Amanda stays in her in her feminine while also being extremely independent, business-minded, and athletic.

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

Mentioned:

Amanda Moxley: Website | 6 Figure Speaker | Facebook | End Your Money Drama

Katrina Ruth

Amanda Frances

EMDR

End Your Money Drama: Ditch the Feast or Famine Roller Coaster

Ciara takes us through an example of what it’s like to work with her as a VIP client, from the tough love to transformative success. She talks about why radical self-responsibility is the key to success, and the reason we have such a hard time with it in today’s society. Ciara shares why working with a group and joining a sisterhood is so crucial for your growth and accountability, shares a few stories from her amazing clients who have changed their life, and tells you how to be involved so you can get started on your healthiest year in 2022!

In this episode, you will learn more about:

How to navigate your own wellness and boundaries in a world that supports us in creating limiting beliefs.
Self-care is being true to yourself, that means carrying through on the promises you make to yourself.
What is the reason people really struggle with their health and weight throughout the world, especially in North America?
Waiting until things in life are “perfect” or settled to get healthy is the exact opposite of what you should be doing. We get healthy so we can have clarity and energy in the times we need it most.
Diet and food is really just the surface-level stuff, it’s about committing to something and following through on your promises.
Ciara shares a bit about her own adversity in life, and how she rose from the ashes like a phoenix.

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

Ciara is joined this week by a VERY special guest, the most influential person in her business growth and mindset, author, speaker, podcaster, coach and entrepreneur Katrina Ruth. Katrina shares her inspirational story and what drew her to both wellness and the business space. She talks about being authentic and trusting your inner voice, even if it shows up differently than the crowd. Katrina also talks about the inspiration behind her very popular blog, and how she encourages herself and others to always accept change and growth in their own life.

Get ready for some fire in your belly and for the inspiration to show up exactly as you are, and know that it’s enough!

In this episode, you will learn more about:

Just who is this magical Katrina Ruth, and what drew Ciara to connect with her?
You are always changing and growing, and that should show up in your business as well.
How does Katrina keep herself healthy and grounded so she has the energy to help impact others and transform into their best?
What “magic” skills does Katrina think are necessary to be a great coach, mentor, and entrepreneur?
Big things happen when you follow what is inside of yourself!
Katrina discusses how her blog posts start from the practice of self journaling.
Why is it so important to be in the room with people that align with your values and help energetically lift you up?
What are some practical ways we can step into our authenticity and show up in a way that helps us share our highest gifts with the world?

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

Mentioned:

Katrina Ruth | IG

The Rebel Millionaire Podcast

Women Empowered Event

Amanda Frances

Zig Ziglar

This week’s conversation is targeted towards coaches, or those charging for their services. Ciara talks about her journey of risking it all by betting on herself, and how that created a path for others to trust her with their transformation and vulnerabilities. She shares the best mindset when it comes to having success in charging others a premium fee, and why those that have more skin in the game tend to be more committed.

In this episode, you will learn more about:

The coaching business is really of service, but it can feel awkward at first to charge for helping someone with their health. However, being the trusted person someone goes to for their transformation is invaluable, and one of the biggest gifts you can offer.
You have to get into the mindset that you are the best at what you do, and you are worthy of it.
How did buying the two weight loss clinics help Ciara get comfortable with being uncomfortable?
You really have to be willing to bet on yourself and invest in yourself.
How did the bestseller Think and Grow Rich give Ciara a new perspective on the mindset of wealth?
How do you make it feel as though you are talking to your best friend, instead of selling a program?
What people really need is support. It’s not that they need more information. They are overloaded with information.
Ask yourself — what are you investing in? How are you investing in yourself?

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

Mentioned:

Think and Grow Rich

Think and Grow Rich: The Landmark Bestseller Now Revised and Updated for the 21st Century (Think and Grow Rich Series)

Ciara kicks off this week talking about the new direction her show is taking, moving up a level to go even deeper in transformation for both those looking for a healthier lifestyle and for coaches and business owners.Then, she talks about why people-pleasing is the #1 thing that will derail you from personal health and business goals. She gives examples of how people please in every day life, and why it’s really abandoning yourself and not doing anyone a favor. You will also learn easy ways to start saying “no” to things that don’t serve you, and how standing your ground will help you build trust within yourself and those you wish to inspire.

In this episode, you will learn more about:

After one year of launching the show, Ciara is more inspired than ever to connect with her audience and connect on a deep level. She talks about building her dream home in British Columbia and finding an awesome community of brilliant woman.
There is no such thing as competition, especially in the health and wellness space. We can help lift each other up and rise together.
Instead of going wide for business, Ciara has gone deep. This means she can build a business based on connection, transformation, and real results.
There is an art for gaining trust in others and creating a safe container for others to be vulnerable. It doesn’t work if you are doing it selfishly or in an inauthentic manner.
In both our wellness and building a business, people-pleasing can hold us back. Why does it take us off our alignment so deeply?
It’s important for the people you are looking to lead to see you setting the example with your actions.
What negative emotions or consequences can come with chronic people pleasing?

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

Mentioned:

Samantha Gladish

Science Meets Spirit this week, when Ciara welcomes Dr. Laura Hughes, Naturopath, Life and Mindset Coach, and host of the top rated Earthling 101 podcast. Laura shares the story of why she officially retired her Naturopathic medical license in 2019 and followed the call of ‘doctor heal thyself’ to work on herself and coach others to step into their well being. Laura and Ciara talk about understanding our emotions to understand our body, how our belief systems affect our health, and the many ways we can be our own doctor. Laura talks about her passion for essential oils, which ones she personally uses, and the many ways to use them for the best results.

In this episode, you will learn more about:

Laura sets the example that it’s never too late to follow your passions, even if you have spent years going in another direction.
Laura shares what it was like working as a Naturopath, and while she was so grateful for the experience, she knew there was another path and different direction in helping people realize their own healing power.
Laura experienced a profound shift when her father was diagnosed with cancer and passed away quickly after the diagnosis. She knew it was her time to listen to her intuition and dedicate herself to healing herself and lighting the way for others.
We can consciously create when we partner with our nervous system.
How can essential oils help ground us?
Why does Laura prefer doTerra oils? Why does it matter how oils are sourced?
What are the different essential oils that Laura and Ciara both use for immunity, sleep, energy, and relaxation?
How our belief system plays into our health.
Emotions are the compass of our soul, and when we have stuck emotional wounds or trauma, that can cause disease.
Think that perfume or hand sanitizer you put on every day isn’t doing any harm? Think again.
Building trust through self compassion is when our deep healing happens.
Let’s reframe what it really means to be productive. That means welcoming a day of just rest, or clearing your calendar when you need a day to just be. \

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

Dr. Laura Hughes

Earthling 101

DoTerra

The Biology of Belief

Breaking The Habit of Being Yourself

The Biology of Belief 10th Anniversary Edition: Unleashing the Power of Consciousness, Matter & Miracles

Breaking The Habit of Being Yourself: How to Lose Your Mind and Create a New One

Numerology can be a powerful tool to help you find your North Star, answer some of life’s most difficult questions, and connect you with your purpose and truth. This week, Ciara welcomes Certified Numerologist Meaghan Alton, who talks about the power of this tool. She explains what numerology is, how we can use it to tap into our truth and knowing, and how she got into it from an unlikely path of corporate and business. She gives a sneak-peek into Ciara’s chart and provides some resources for those looking to possibly become a certified numerologist coach.

In this episode, you will learn more about:

What exactly numerology is, and how it can help you tap into your intuition.
The interesting way Meaghan came to numerology through a corporate background.
How does our body tell us when we are out of alignment?
Numerology can help us explain and accept parts of us that we typically would have shame about.
Advice for those who want to coach and support others in numerology.
Numerology is an amplifier to your own alignment, and you can easily use it with other modalities. In fact, that is encouraged! Find out what else Meaghan pairs it with.
How can numerology help set us free from our shadow traits?
Can we use numerology to make sense of the world both from a micro and macro level?

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

Meaghan Alton

This week, Ciara puts a spotlight on an amazing VIP client, Michelle, who has shown phenomenal progress and could serve as an inspiration, no matter where you are in your health journey. Michelle openly shares about her weight gain and finally deciding she wanted to feel better, and why she sought out a coach. She talks about the changes both in lifestyle and mindset that she made, and a few huge factors like sleep that made a world of difference in her feeling great. Now down more than 40 lbs, Michelle wants to share her message of hope, dedication, focus, boundaries, and discipline, and why there is no perfect time better than today to start.

In this episode, you will learn more about:

Ciara looks at each client’s food diary so it is an individual approach, since a diet is not a one size fits all approach.
The more you commit to yourself, the more successful you become.
Our health is an everyday commitment, it is not something that you do for a week and then forget about.
What was the point Michelle decided to focus on her health?
Michelle describes herself as naturally shy and introverted. How did she step out of her comfort zone so courageously?
Michelle learned about the importance of sleep and how we make better decisions, have more balanced blood sugar, and have a more positive mood when we get the adequate amount of sleep.
Michelle cut out dairy and saw a drastic improvement in her digestive issues and bloating. However, if she does want an ice cream she doesn’t say “never” but instead makes it a conscious choice.
It’s never the perfect time to start, and we all have busy and distracting lives. Michelle credits her hard work and dedication to helping her maneuver through life’s challenges.

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

This week, Ciara starts the show talking about the importance of taking a break when you need it. Then, she introduces the very special topic for this week — discovering our true feminine nature and standing in our power in all ways. She shares why so many women suffer from low libido, and a few of the root causes that she typically sees when working with her clients. Ciara shares practical (and easy!) ways to boost your sex drive, and opens up about what she’s learned about her own body and self through her personal relationships.

In this episode, you will learn more about:

Yes, it is important to be consistent and disciplined about your self-care, but that includes also knowing when to take a break.
So often, society makes us feel ashamed of the things that are actually divine gifts.
What are some of the reasons why a woman would have low libido, from both an emotional and physical perspective?
You don’t need to be your goal weight or perfect body type to start loving yourself and treating your body, mind, and spirit with respect.
Ciara gives a few client testimonials, including one powerful woman who went from low testosterone and fatigued to winning cross-fit competitions.
It comes back to self-love. Self-love is taking care of yourself and following through with your promises. This will play into how you feel about your body and body image.
Feel like you are stuck in your masculine energy? You can start today to welcome a more feminine and receptive way of being.
What is polarity in a relationship, and why is it so important?

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

Vagina By Naomi Wolf

Vagina: A New Biography

Did you know there are three very powerful and natural things you may already have at home that can be a complete game changer for you and your family? This week, Ciara discusses her top three favorite household items: tea tree oil, coconut oil, and apple cider vinegar. She shares many of the evidence based benefits of each product and how we can use them for both prevention and treatment. Plus, a special bonus item that will have you wanting to jump in a nice bath immediately.

In this episode, you will learn more about:

Tea Tree Oil - kills bacteria, speeds up healing infections and disinfects minor cuts, helps fight yeast infections, great for rashes and mosquito bites. Has antiviral, anti-inflammatory, and antibacterial properties.
Apple Cider Vinegar - Alkalizes your body, aids in digestion, great for calming acid reflux. Along with tea tree oil, it can also be used to combat acne and skin blemishes. Mucus thinner, debloater, and helps to balance blood sugar.
Feeling a cold coming on? Apple Cider Vinegar in the morning is great to ward off an oncoming illness.
Coconut Oil - great for hair and skin hydration, natural anti-frizz for hair, antiviral, antimicrobial and antibacterial. Natural lubricant.
Bonus - epsom salt baths are great for reducing muscle soreness and detoxing. Add in tea tree oil to reduce itching from rashes, and to prevent infections.

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

This week, Ciara shares a talk from last spring that still rings very true about motivation, empowerment, and taking control of our health. She talks about why it is extra crucial to focus on health now, and how all of the setbacks can actually be opportunities to tune in and create healthy habits. Ciara gives practical tips on ways to boost your immune system, reduce inflammation, and support the body. She shares her secrets for success and how she stays accountable.

In this episode, you will learn more about:

There’s a lot of things you don’t get to control, but what we do get to control is how we treat ourselves and our body.
How we rest, exercise, and nourish ourselves is very important to our health, and especially during the pandemic where those with obesity and health conditions seem to have a harder time.
You are in charge of what you watch and consume. Make sure you are listening to powerful and positive things, and not tuned in to things that stoke your fear.
You have so much power, more than you may even think.
Motivation is not something that lasts, and you have to figure out how to motivate yourself every day.
How does Ciara stay accountable to set herself up for success?
If we lead with our mind, our body will follow.
Why focusing on reducing inflammation and cleaning up our gut microbiome is so important.

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

This week, Ciara introduces us to Kerry, her inspirational client who has not only lost 40 pounds in three months but has made a clear and permanent commitment to her healthier, happier lifestyle.

Together they discuss the importance of prioritizing yourself no matter how crazy life gets. Kerry is an amazing example of looking beyond the number on the scale and focusing on the satisfaction that comes from experiencing life to its fullest, feeling amazing in your body, and seeing what you are capable of accomplishing every day of your life.

In this episode, you will learn more about:

When Kerry changed her mindset, she changed her life and the trajectory of her health.
The steps that Kerry takes every single day to optimize her health, starting with what she eats and how she moves her body.
Grounding your body in adequate sleep and consistent nourishment is an essential piece of the health puzzle.
Stress is a huge factor in your ability to make the best choices for your body every single day.
The decision that Kerry made to prioritize herself allows her to feel her best and also give her best self to others.
When we keep our commitments to ourselves every day, we are able to live life to the fullest.
Celebrate the non-scale triumphs that you reach along the journey to a healthier you.
Accountability to a partner can help you recognize how far you’ve come and where you are heading.

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

This week, Ciara welcomes Board certified Natural Fertility Specialists, Dr. Kara and Dr. Hillary, founders of Cultivate Fertility. They share over 30 years of clinical experience and work with women to optimize their reproductive health at every stage of life using science based and holistic treatments. They discuss how fertility is not a one size fits all approach, what major factors of infertility we may be overlooking such as limiting beliefs and stress, the 6 Core Principals they use at Cultivate Fertility, and why taking pristine care of yourself is the best thing you can do both for yourself and your fertility.

In this episode, you will learn more about:

How Dr. Kara and Dr. Hillary each got into the field of medicine, and their personal journey with fertility.
The times that we feel are the most doom and gloom can really be a lesson about our own bodies and teach us so much about our health.
Stress is a huge factor of why so many women struggle with fertility, yet it’s often brushed under the rug or not talked about at all.
How PCOS, hormonal imbalances, and blood sugar all play a role in our fertility and overall health.
Limiting beliefs and negative self talk can stop us from taking the action we need to focus on our health.
More about Cultivate Fertility, and the types of programs and resources that Dr. Kara and Dr. Hillary offer.
When we cultivate our own health, we impact generations to come.
The work we do around our fertility can have an impact on the baby’s nervous system and health.
The six core principles that Cultivate Fertility uses as a modality to make sure their approach is whole: soothe, nourish, protect, prevent, hydrate, circulate.

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

More:

Cultivate Fertility

Cultivate Fertility Supplements

@cultivatefertility

Natural Fertility Possibilities

Ciara posted a picture of her first gym class back, and it lit a spark for the conversation this week. She may be a little slower right now or not able to do that extra push-up, but she feels great in her body and has kept a healthy weight. This year, many people have found themselves in a very difficult spot with much uncertainty and stress. Our response to this may have been to try and numb ourselves with food and alcohol, or even just to let our exercise and relaxation fall to the wayside. This week, Ciara discusses why this is the time where our habits matter most. When we put ourselves first, we build trust in ourselves and confidence in our ability to win. She shares a few success stories from her VIP program that will inspire you to know if they can do it, so can you.

In this episode, you will learn more about:

When the pandemic hit, many people relied on unhealthy coping mechanisms.
Workouts are not the only way to lose weight, and that belief keeps you stuck.
Don’t discount what you can do during a very busy and stressful time.
It’s the routine and consistency that matters.
Oftentimes we make it way harder than we need to. There’s always a way to win.
As a single mother and busy entrepreneur, Ciara knows that it is her personal responsibility to stay healthy so she has energy for herself and those around her that depend on her.
Yes, there is no guarantee in life, but you can reduce your risk factors and you can make yourself harder to kill.
What can you do right now to help yourself feel better?
When you are in the weeds, you pull yourself out. When things are crazy and you invest in yourself, everything will be better.
When you decide you will take impeccable care of yourself, it builds trust in following through.
Examples of a few of Ciara’s inspirational VIP clients that realized the power and inner strength they have.

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

This week, Ciara continues the conversation on weight loss and offers up a recording from her Masterclass. She talks about the two most important hormones when it comes to weight loss, why we get cravings and how to handle them, insulin resistance, blood sugar stabilization, and the missing link that is crucial for sustainable and long term success.

In this episode, you will learn more about:

The importance of insulin and cortisol when it comes to losing weight, storing fat, and balancing blood sugar.
What causes cravings and how do we stay on track when we have them?
Losing weight is an inner battle as much as an outer one. Your relationship with food directly correlates back to your relationship with yourself.
Why is hormone balance important for weight loss?
What insulin sensitivity is and three tips for balancing your blood sugar.
How muscle mass plays a role in insulin sensitivity.
Some practical ways to create a morning routine that will set you up for success.
How does our gut microbiome play a role in keeping us healthy and maintaining our weight?
Consistency matters more than perfection.
Taking it easy on yourself doesn’t mean giving into every craving or throwing aside your values when things get busy. In fact, it means doubling down on your self care when you need it most.

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

As Ciara reflects upon her recent birthday, she speaks about a feeling of pride for the hard work and dedication she has put in towards her own healing journey. This brings up the topic of worthiness, and that you don’t need to wait for things to be perfect or for life to settle down to begin your wellness journey. In fact, that is the time that you need it most. Ciara opens up about battling and overcoming her own eating disorder, and how she created a lifestyle that is based upon making choices that lead her to show up healthily and happily for herself and others. Whether you are looking to lose weight or just begin healing your hormones, the first step is knowing you are worthy of putting yourself first and keeping your personal promises.

In this episode, you will learn more about:

We often see the finished results of someone’s health journey, but there is so much growth that can go on behind the scenes. Ciara had done (and continues to do) a ton of inner work, hiring coaches, and learning to let go of old practices that did not serve her.
Ciara developed an eating disorder in her 20’s that caused her to feel much shame and stress. She speaks about how she overcame it from an emotional standpoint first, and how disordered eating is rarely about food and more about control.
Weight loss is much more than calories in / calories out.
Those that have disordered eating are far from defective — in fact, those are the people that are often perfectionists.
Ciara talks about how having a stressful and fast-paced job at a law firm led to some eating habits that were sabotaging the healthy eating she did during the week, and how just two days off could make such a big impact on meeting her wellness goals.
The shame that one can feel when engaging in disordered eating can be crippling and isolating.
Why restricted eating tends to lead to binging.
Ciara explains that although recipes can be great, they can also be a hurdle for people trying to add in healthier items and let go of perfectionistic tendencies.
When you treat yourself with love, respect and care you don’t allow other people to mistreat you.
Ciara has love for her clients and will be there to help, but if you work with her, know that she is going to call you on BS “I can’t” type stories and limiting beliefs!
Find an example of someone who did what you want to do, to show you that anything is possible.
When your life is in chaos, that’s the time you want to double down on your own wellness.
The first step is knowing you are worthy of health, and getting crystal clear on your boundaries.

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

More:

Empowered By Food

The Kyla Fox Center

As things start to slowly open up this summer, many of us will be traveling for the first time in a while. While going on a trip can be very exciting, it can also feel daunting and stressful because it’s the time people fall off from making good choices and treating their body well. This week, Ciara talks about changing your belief system and mindset around traveling, to know that staying healthy while being on the move can be done, and it is ultimately your choice. Ciara gives some practical tips for choosing nourishing foods while traveling, ways that you can still indulge and stay on track. She gives her trip to Italy as an example where you can feel and look great while still enjoying your time.

In this episode, you will learn more about:

How your beliefs dictate your actions and ultimately, your success when it comes to staying on track while traveling.
It is not about restriction, it is about your choice.
If you want to be an all-or-nothing person, it is hard to maintain staying healthy while traveling. What we want is balance and finding how to feel as healthy as possible on an everyday basis.
You get even more enjoyment out of your vacation if you feel good.
You must think about how you want to feel, and then make the choices that line up with getting those results.
It may take a little bit of extra time to find healthy places to eat and ways to move your body, but the little extra effort will lead to consistent results that match up with your highest values.
You have all the power and control, and you can determine the outcome of how you feel.

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

This week, Ciara is joined by Anna Lozano, mom entrepreneur, conscious creator, and co-founder of Love Powered Co. Anna shares a bit of her journey, talking about immigrating to Canada from Poland, and how she shifted her beliefs about wealth and abundance through seeing that you don’t need to be burnt out and exhausted to have the life of your dreams. She talks about launching Love Powered Co. to help others consciously create their reality, how their Mini Decks for kids can help foster mindfulness and gratitude at a young age. Finally, she and Ciara talk about the synchronicity and community that show up when you are in divine alignment.

In this episode, you will learn more about:

Anna was born in Poland and immigrated to Canada, and speaks about the programming and conditioning to wealth that she worked on later on in her adult life to help her serve at an even higher purpose.
Anna asked the universe to help her create a product that would help millions of people, and Love Powered Co. was born.
Anna talks about the affirmation cards that Love Powered offer, and how they have expanded to include Mini Decks for children, Digitals, Coloring Books, and much more.
A power greater than you will support you and give you synchronicity when you are in alignment.
How affirmations can serve as a powerful tool to help us reprogram our subconscious mind.
More about the four steps of the creation process: frequency, thoughts, words, and inspired action.
How we eat, how we move and sleep, and what we think has a profound impact on our frequency.
Why it’s very important to listen to our body and not just try to distract or push through symptoms or things like adrenal fatigue.
You are always going to feel uncomfortable and feel resistance when you start pushing boundaries, but having some tools like journaling and Love Powered Co. can help.
How Ciara and Anna got to each of their decisions to move, and the synchronicity that now makes them neighbors in the same community of British Columbia!
A trusted coach or guide is a great resource to help you get clarity and take inspired action.

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

More:

Love Powered Co.

Losing My Virginity

Kathrina Ruth

Losing My Virginity: How I Survived, Had Fun, and Made a Fortune Doing Business My Way

This week, Ciara welcomes Julia Lynn, a 64 year old athlete, who is the ultimate story of what discipline, focus, and determination can look like when you take accountability for your health. Julia shares about her health challenges in the early part of her life, including diabetes which led to multiple organ transplants and a bypass. She talks about what made her decide to take control of her own health and not let her busy schedule be an excuse. Now as Julia prepares for a bikini competition, she sets a terrific example of breaking down barriers at any age. She and Ciara also talk about listening to your body and how one specific diet is not a custom one size fits all approach for everyone.

In this episode, you will learn more about:

Julia was diagnosed with diabetes when she was 11 and has been through double organ transplants and a bypass. Instead of focusing on the negative, she saw this as an opportunity to take back and health and to thrive at new levels.
True health is what we build every day with our nutrition, health, sleep, lifestyle, etc.
There is no reason to fear aging if you are fit.
How Julia took it one step at a time while in Saudi Arabia and Mexico to realize she needed to make a big change in her health.
Taking care of your health is a way to honor the ones you love, so you could show up and be there for them in the deepest way.
Julia is an example that lifting weights will slow down the aging process and make you toned and lean.
Keto may not be right for everyone, and Julia loves feeding her body healthy carbs!
Our innate intuition is so powerful, listen to your body.
Big life events can make us feel like we need to push our wellness habits aside, but that is really when we need them most.
Putting herself first has helped Julia feel an inner reservoir of strength and resilience.
When the student is ready, the teacher appears. You have to be a vehicle for opportunities.
As you change, your goals and priorities will change too.
Knowing your body is a real element of getting fit, but it takes personal accountability.

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

More:

Julia

Joan MacDonald

Michelle MacDonald

Ciara is joined this week by good friend and colleague Lisa Carpenter. Lisa is an author, coach, and host of the Full Frontal Podcast. She shares her own story in deciding to give up alcohol, and how many of our addictions today are minimized or made to seem just part of mom culture or social media. She and Ciara also talk about learning to feel and validate your emotions rather than numbing them, and how we can get clear on what limiting beliefs are holding us back from living our biggest and best life. Lisa has over 20 years of coaching experience, along with an extensive background in nutrition, fitness, and helping people develop an inner sense of responsibility and resilience.

In this episode, you will learn more about:

As a society, we have not been taught how to manage our emotions and stress, and it’s more clear than ever after this year that we are in serious need of help as a society and individuals.
Whether it’s food, alcohol, spending, or being addicted to work, everyone has something that is their go to drug of choice. Some are deemed acceptable by society while others are more overt.
Ciara talks about why she will have a glass of wine now and then with no guilt or regret, while Lisa shares the reasons that she decided to give up alcohol.
When you feel neutral about something, you can really enjoy it for what it is rather than using it as a way to numb, escape, or push down your emotions.
Lisa shares how she figured out that drinking wasn't aligning with her highest values, and she and her husband took on a change of how they viewed and labeled themselves.
It is our responsibility to be with the emotions we are navigating.
What we try to avoid by drinking is usually the connection and deeper relationships we are actually seeking.
You can fight for your limitations, but it requires self parenting and taking responsibility over your choices.
So often we are making light of people’s illness, especially with humor and through social media.
Lisa’s tips for beginning to pattern interrupt your habits and replace them with ones that feel healthier and more sustainable.
Lisa describes her podcast Full Frontal Living as the same feeling of standing in a snowstorm naked. This woman bares all, and isn’t afraid to go out there and sit in discomfort.
If you aren’t taking care of yourself, you need to look at the stories you are telling yourself.

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

More:

Hormone Solution

Lisa Carpenter | Full Frontal Podcast

Ciara starts the episode recapping the preparation for her cross country move, and reflecting how although it was a stressful situation with a lot of moving parts, she did a few key things that kept her healthy, focused, and energized throughout the process. She talks about what “giving yourself a break” really looks like, and why that’s not necessarily the movie and pizza night we often picture. When you turn your mindset around and do more for yourself during the really busy and challenging times instead of eating the wrong foods and running yourself to empty, it makes the situation that much easier. Through experience, Ciara learned to walk the walk that she asks of her clients, and gives some simple yet highly effective tips.

In this episode, you will learn more about:

How to give yourself a break without really making things worse and throwing yourself under the bus.
What we eat and how we rest really does affect not only our physical health, our mental health and mood too.
Focus on what you can do today to make tomorrow a little easier.
How Ciara navigated a cross country move in a way that supported her and her daughter with nourishing food and proper rest.
A few of Ciara’s top supplements such as Vitamin C and magnesium to help support your body.
Our busiest times are when we tend to give up our self care, but it is when we need it the most.

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

More:

Hormone Solution

This week, Ciara dives into a deeper look at how she provides an experienced and thorough approach when working with her clients. Instead of just guessing at what to eat, when to eat it, and foods to add in or take away, it is important that you become clear on what is happening with your hormones, and what personalized approach would work best for you. Ciara talks about the DUTCH test and gives a few examples of specific recommendations she would give to her clients based on their symptoms. She explains why she doesn’t do recipes or meal plans but really teaches her clients how to eat for their own situation to balance their blood sugar, manage weight, and reach new levels of health.

In this episode, you will learn more about:

How Ciara works with her clients based on her experience, their symptoms, and the DUTCH comprehensive hormone test to make recommendations for diet and lifestyle changes.
The importance of good sleep for body repair, healthy melatonin levels, and insulin sensitivity.
How sleep impacts our hormones and why it’s important to not eat too close before going to bed.
All of it matters — how much you are eating, what you are eating, and when you are eating it.
Ciara doesn’t do specific meal plans but works with each client so they get a personalized road map of how to start making small changes for big results.
More about the 10 Day Detox that helps to eliminate inflammatory foods and repair gut health and balance blood sugar.
When you work with Ciara, you also learn how to make sure you include enough protein in your meals and get a feel for when to have certain types of carbs and starches based on your energy levels and goals.

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

More:

Hormone Solution

This week, Ciara discusses a topic she gets asked about regularly: “Is the macro diet right for me?” First, she breaks down what macronutrient eating is, why it can be beneficial for some people, and who it may not be right for. Ciara also talks about why a calorie is not just a calorie, the alternative option of intuitive eating instead of a macro diet, and how both can affect the most important aspect of your health, balancing your blood sugar and controlling your insulin. For those that are interested in a macro-based program, there are some tips and tricks that can help you stay committed and focused, but it’s important to remember, the best program is going to be the one that feels good and that you do consistently.

In this episode, you will learn more about:

It’s important to look at the quality and processing of food, not just calories in, calories out.
If you do not balance your blood sugar, you can not balance any of the hormones in your body.
Balancing blood sugar is the most foundational step you need to take in order to lose weight and reverse diabetes.
How our body responds with inflammation when we eat canola, soy oil, and other highly processed foods and additives.
How you sleep, move, and mitigate stress are also huge factors in maintaining your health.
Just losing weight isn’t going to balance your hormones and reverse disease.
Health is not a one size fits all approach, and there is not just one way to meet your goals.
Ciara’s program offers a full health intake and clinical evaluation so she can really understand what is going on and then offer support on top of that.
The 10 Day Detox will also help you reset your eaten patterns to provide a balance of proteins, fats, and carbs that helps your body run more efficiently.
Why it’s important to make half your plate at every meal consist of non-starchy or leafy green plants, but also to make sure you get enough protein.
Who a macro diet may not be for.
The hard part about transforming your life and taking back your health is your mindset and coming to your health from a different perspective.
It’s important to look at what works for you. If you have tried macros and it didn’t work for you that doesn’t mean you are a failure.

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

More:

Hormone Solution

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.

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

More:

Hormone Solution

Article about the US Soccer Team

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?

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

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How a Busy Single Mom and CEO Lost 80 LBS During The Pandemic and Turned Her Health Around

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.

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

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@this.phoenix.rising

The Big Leap

Brene Brown

Empowered By Food

The Big Leap: Conquer Your Hidden Fear and Take Life to the Next Level

Empowered by Food: Heal Your Hormones, Balance Stress, and Become Unstoppable

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.

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

More:

Christy Whitman | Instagram | The Desire Factor

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.

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

More:

Instagram Post

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!

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

More:

https://www.clinicalnutritionjournal.com/article/S0261-5614(16)30018-8/fulltext

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.

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

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DUTCH Test

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.

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

More:

75 Hard Challenge

Amanda Moxley

Dan Martell

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.

Say Hi To Ciara At:

www.ciarafoy.com

More:

The Ex-Perfectionist

mBraining

Study on how choice can bring brain back into balance

Kyla Fox Centre

Undieting

Undieting

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.

Say Hi To Ciara At:

www.ciarafoy.com

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.

Say Hi To Ciara At:

www.ciarafoy.com

Mentioned:

@barbjarosz

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.

Say Hi To Ciara At:

www.ciarafoy.com

Mentioned:

Dominion Lending Centres

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.

Say Hi To Ciara At:

www.ciarafoy.com

Mentioned:

Article on Reducing Death by 40% by eating more vegetables: https://www.sciencedaily.com/releases/2014/03/140331194030.htm

Period Pain Relief Guide

Natural Hormone Healing

@naturalhormonehealing

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.

Say Hi To Ciara At:

www.ciarafoy.com

Mentioned:

C.E.O Blueprint

@adele_tevlin

Bridgerton

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.

Say Hi To Ciara At:

www.ciarafoy.com

Mentioned:

@trainwithjoan

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.

Say Hi To Ciara At:

www.ciarafoy.com

Mentioned:

Into the Wild Podcast

We Wild Women

@we.wild.women

75 Hard

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.

Say Hi To Ciara At:

www.ciarafoy.com

Mentioned:

Live Dirty, and Eat Clean

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.

Say Hi To Ciara At:

www.ciarafoy.com

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.

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

Empowered By Food

Episode One

Empowered by Food: Heal Your Hormones, Balance Stress, and Become Unstoppable

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.

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

Get’s Samantha’s Sugar Detox: Holisticwellness.ca/sugardetox

@holisticwellnessfoodie

Healthy Hormones for Women Podcast

The 30 Day Hormone Solution

The 30-Day Hormone Solution: The Key to Better Health and Natural Weight Loss

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.

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

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.

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

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.

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

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!

Say Hi To Ciara At:

www.ciarafoy.com

@ciarafoyinc

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

The Values Factor: The Secret to Creating an Inspired and Fulfilling Life

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

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.

Say Hi To Ciara At:

www.ciarafoy.com