The Empowered Feminine With Ciara Foy

• More Than Just Calories

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

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• Redefining Success: Body Image, Midlife Evolution, and the Power of Mindset with Caroline Drury

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

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• Understanding Yourself Through Human Design with DayLuna

  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 Design07:10 – Human Design vs. Astrology09:00 – Practical Strategies for Alignment12:00 – The Power of Strategy & Authority15:00 – Personal Experiences with Human Design19:00 – Decision-Making & Inner Authority23:00 – Overcoming Societal Conditioning27:00 – Stress, Self-Trust, and Human Design31:00 – Types in Human Design Explained41:00 – Applying Human Design in Life & BusinessEpisode Highlights:Dana and Shayna share their personal journeys from corporate burnout to discovering Human Design, and how it transformed their lives.We discuss the basics of Human Design, including the five types, strategies, and authorities, and how these can help you make aligned decisions.I open up about my own Human Design chart and how learning to trust my gut has shaped my path as an entrepreneur and woman.We explore the challenges women face—especially high performers—in connecting with themselves, and how Human Design can be a practical tool for self-discovery.The conversation touches on the impact of societal conditioning, the importance of saying “no” when it’s not a “hell yes,” and how understanding your design can reduce stress and self-doubt.Dana and Shayna explain how Human Design can support women through life transitions, including perimenopause and menopause, and why it’s never too late to start learning about yourself.We talk about the different ways you can work with DayLuna, from one-on-one readings to their new course on the 64 Gates and Gene Keys, as well as their podcast and book for those just starting out.Connect with DayLuna:daylunalife.com DayLuna Human Design Podcast Book: Your Human DesignNew Course: The 64 Gates and Gene KeysSay Hi to Ciara:Ciarafoy.com @ciarafoyinc Don't forget to leave a rate & review!

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• Life Updates, Body Composition, and Embracing Change

  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 Health03:36 – Training, Moving, and Managing Stress06:02 – Prioritizing Health & Long-Term Mindset08:39 – Summer Activity, Weight Training, and Body Composition11:45 – Embracing Change: Photo Shoot Reflections15:15 – Moving to Toronto & New Beginnings19:57 – Italy Trip, Stress, and Gut Health24:37 – Training Goals & Body Recomposition29:08 – Mindset, Self-Compassion, and LongevitySay Hi to Ciara:Ciarafoy.com @ciarafoyinc Don't forget to leave a rate & review!

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• Revitalize Your 40's Masterclass: Part 3

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

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