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

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