The Empowered Feminine With Ciara Foy

Ciara Foy
  • 5.0 (21)
  • ALTERNATIVE HEALTH
  • UPDATED SEMIMONTHLY

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…

  1. OCT 23

    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 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!

    39 min

  2. OCT 9

    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 recovery Chapters: 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!

    1h 10m

  3. SEP 25

    Revitalize Your 40's Masterclass: Part 2

    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 Loss02:32 – Quick Fixes & Personal Story06:05 – The Role of Health in Weight Loss08:10 – Physical & Mental Health Connection10:01 – Treating Your Body with Respect11:41 – Healing and Sustainable Change12:44 – Boundaries, Joyful Movement, and Mindset14:17 – Why Calories Burned Isn’t the Focus15:59 – Individualized Approaches17:41 – Ozempic: The Hype and Reality19:44 – How Ozempic Works & Side Effects22:06 – Serious Risks of Ozempic24:41 – The Real Results: Muscle Loss27:08 – Hormones, Metabolism, and Blood Sugar30:21 – The Importance of Muscle Mass33:14 – Health Beyond the Scale36:07 – Cravings, Sleep, and Blood Sugar39:02 – Gut Health & Microbiome48:00 – Alternatives & Lifestyle Solutions56:15 – Consistency Over Perfection59:00 – Living Your Best Life Say Hi to Ciara: Ciarafoy.com  @ciarafoyinc  Don't forget to leave a rate & review!

    1h 5m

  4. SEP 11

    Revitalize Your 40's Masterclass: Part 1

    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 snackingAim for at least 12 hours of overnight fasting, but don’t skip breakfast—especially if you work out in the morningEat within an hour of waking and fuel before and after workouts to support muscle growth and recoveryManage stress and prioritize sleep as foundational pillars of healthFocus on lifestyle “big rocks”: meal timing, sleep, exercise, and stress managementUse testing (like the Dutch test) to understand your hormone and stress profileQ&A Highlights: How to fuel early morning workouts when time is tightThe role of coffee and caffeine in women’s healthWhat to do if you’re not hungry in the morningSigns of high cortisol and how to test for it Say Hi to Ciara: Ciarafoy.com  @ciarafoyinc  Don't forget to leave a rate & review!

    1h 4m

  5. SEP 4

    Reclaiming Yourself: Karen’s Journey to Midlife Empowerment

    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 & Aftermath10:00 – The Struggle with Sleep & Seeking Help15:00 – The Detox: Giving Up Coffee & Breaking Old Patterns20:00 – The Power of Restorative Sleep25:00 – Reconnecting with the Body & Embracing Change30:00 – Mindset Shifts & Letting Go of Self-Criticism35:00 – Nutrition, Macros, and Metabolic Health40:00 – Sustainable Change & What’s Possible Say Hi to Ciara: Ciarafoy.com  @ciarafoyinc  Don't forget to leave a rate & review!

    42 min

  6. AUG 21

    Beyond Protein Masterclass

    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 Advice04:50 - Gut Health & Hormones: The Foundation16:54 - The Four Rs of Gut Healing22:15 - Protein, Digestion, and Bloating32:00 - Lifestyle, Sleep, and Stress41:00 - Practical Tips for Gut & Hormone Health Say Hi to Ciara: Ciarafoy.com  @ciarafoyinc  Don't forget to leave a rate & review!

    1h 3m

  7. AUG 7

    Redefining Yourself After 40: Identity, Mindset & Lasting Health

    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!

    27 min

  8. JUL 17

    Radical Self Responsibility and Being a Beginner

    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!

    31 min
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5
out of 5
21 Ratings

About

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…

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