The Empowered Feminine With Ciara Foy

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

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.

1. 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.

2. 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.

3. 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.

4. 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.

5. 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.

6. 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.