The Empowered Feminine With Ciara Foy Ciara Foy

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