In this episode, I'm getting real about what it takes to build lasting health—and why there's no magic pill that replaces the fundamentals.

Key Takeaways:

The Growth Journey

• How my Instagram grew from 9-10K to 42K followers in less than a year
• Why I prioritize long-form podcast content over Instagram snippets
• The importance of nuance and education in hormone health
• The Truth About "Quick Fixes"

I break down the reality of GLP-1s, peptides, and HRT—and why I'm not against any of them, but why they're bridges, not foundations:

• Why GLP-1s make nutrition and muscle maintenance even MORE important
• The truth about HRT: it won't automatically restore your 20-year-old metabolism
• Why taking hormones on an unhealthy body increases your risk factors
• What happens when your liver isn't healthy and you're taking HRT

No matter what supplements, medications, or treatments you use, you still need:

• Quality nutrition and blood sugar balance
• Adequate protein and strength training
• Good sleep and stress management
• Healthy digestion and liver function
• Movement that builds and maintains muscle

Real Talk on Common Misconceptions

• Why "not eating past 7pm" alone won't make you lose weight
• The difference between walking and muscle-building exercise
• Why you still need a calorie deficit to lose weight (yes, even with perfect blood sugar)
• How eating 5-6 times a day can keep insulin elevated despite "clean eating"

Resources Mentioned:

• Dr. Amy Killen's practitioner course on HRT
• Empowered by Food: Heal Your Hormones, Balance Stress, Become Unstoppable by Ciara Foy

Free Resources:

• The Insulin Advantage Quick Start Guide - https://ciara-foy.mykajabi.com/insulin-quick-start
• The Digestion-Metabolism Reset Guide - https://ciara-foy.mykajabi.com/digestion-guide
• The Perimenopause Guide to Hormone Balance - https://ciara-foy.mykajabi.com/peri-guide
• Everything Thyroid: The Complete Guide - https://ciara-foy.mykajabi.com/everything-thyroid

Say Hi to Ciara:

Ciarafoy.com 

@ciarafoyinc 

Don't forget to leave a rate & review!

In this episode,I’m delivering a no-nonsense reality check about transformation, identity, and what it really takes to create lasting change in your health and life. I challenge the "New Year, New You" mentality and reveal why quick fixes, supplements, and even medications like Ozempic won't work without addressing the real bottleneck: you.

Key Topics:

The Truth About Transformation (0:00-10:00)

• Why there's no magic pill, program, or 30-day fix
• The role of GLP-1s and peptides (and why they're not shortcuts)
• Taking radical responsibility for your results
• The importance of accountability, knowledge, and mindset work

Identity & Belief Systems (10:00-25:00)

• Be → Do → Have: The transformation framework
• How childhood programming shapes your current reality
• Jamie Kern Lima's concept of worthiness
• Rewiring neural pathways and changing your story
• Why you won't achieve what you don't believe you're worthy of

Metabolic Health vs. Calories In/Calories Out (25:00-35:00)

• Why hormones matter more than calorie counting
• Understanding insulin sensitivity and blood sugar
• The difference between fitness programs and metabolic health approaches
• How fat distribution changes for women over 40

Sustainable Change & Standards (35:00-End)

• Making health part of your identity, not just a goal
• How to navigate life's difficulties without falling off track
• The power of values alignment
• Sitting with shame and looking at the shadows
• Building resilience through challenges

Say Hi to Ciara:

Ciarafoy.com 

@ciarafoyinc 

Don't forget to leave a rate & review!

In this episode, I open up about the emotional close to my year, answer your questions about protein sparing fasting, and share what I’ve learned about metabolic health, stress, and longevity—especially for women navigating busy, high-stress lives. I also dive into my own recent health journey, including surprising bloodwork results, and break down the latest research on exercise for longevity. Join me as I reflect, share practical tips, and invite you to step into the new year with intention and self-care.

Chapters:

• [01:28] Honoring My Pup & Emotional Updates
• [01:57] Listener Questions: Protein Sparing Fasting
• [02:26] Beyond Calories: Metabolic Health & Longevity
• [02:57] Coping with Stress, Hormones, and Grief
• [03:50] Why I Tried Protein Sparing Fasting
• [04:47] Reset, Not a Crash Diet
• [05:58] Building Muscle & Sustainable Health
• [07:25] Bloodwork Insights & Lean Mass Hyper Responder
• [13:15] Exercise, Longevity, and Intensity
• [16:33] Cardio, Cortisol, and Muscle Preservation
• [19:10] Sprint Intervals & Practical Tips
• [21:24] Sustainable Wellness & Program Invitation
  
  
  

Say Hi to Ciara:

Ciarafoy.com 

@ciarafoyinc 

Don't forget to leave a rate & review!

In this inspiring episode, I welcome Connie, founder of Resonate Wellness in Kelowna, to share her powerful journey from a career in nursing to holistic healing. Connie opens up about her personal and professional experiences within the healthcare system, the challenges she faced during the COVID-19 pandemic, and the pivotal moments that led her to create Resonate Wellness.

Chapters:

• 05:36 - Challenges in Healthcare & COVID Impact
• 11:17 - Discovering the Harmonic Egg
• 21:41 - Healing Modalities & Offerings at Resonate Wellness
• 34:56 - Trust, Choice, and Empowerment

Visit Resonate Wellness:

resonatewellnesskelowna.ca

Say Hi to Ciara:

Ciarafoy.com 

@ciarafoyinc 

Don't forget to leave a rate & review!

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 weight
• Why “calories in, calories out” doesn’t tell the whole story for women in perimenopause and menopause
• Real-life examples from my clients on overcoming plateaus and health setbacks
• Actionable strategies for restoring balance: prioritizing sleep, managing stress, adjusting macros, and supporting blood sugar
• The importance of self-compassion, resilience, and listening to your body during difficult times

Say Hi to Ciara:

Ciarafoy.com 

@ciarafoyinc 

Don't forget to leave a rate & review!

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 aging
• The realities of building muscle and the myths around “bulking up”
• The importance of eating enough—especially for women who run or are in midlife
• How to break free from restrictive dieting and embrace maintenance for long-term health
• The power of community, support, and sharing our stories
• Why it’s never too late to start something new or challenge societal biases about age and capability

Connect with Caroline:

@carolinedrury.fit 

Macro Path

Say Hi to Ciara:

Ciarafoy.com 

@ciarafoyinc 

Don't forget to leave a rate & review!

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 Design
07:10 – Human Design vs. Astrology
09:00 – Practical Strategies for Alignment
12:00 – The Power of Strategy & Authority
15:00 – Personal Experiences with Human Design
19:00 – Decision-Making & Inner Authority
23:00 – Overcoming Societal Conditioning
27:00 – Stress, Self-Trust, and Human Design
31:00 – Types in Human Design Explained
41:00 – Applying Human Design in Life & Business

Episode 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 Design
• New Course: The 64 Gates and Gene Keys

Say Hi to Ciara:

Ciarafoy.com 

@ciarafoyinc 

Don't forget to leave a rate & review!

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!

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 age
• The importance of protein quality and quantity for muscle synthesis
• How plant-based doesn’t have to mean vegetarian or vegan, and why animal proteins can be beneficial
• The impact of perimenopause and menopause on body composition, hormones, and metabolism
• How stress, sleep, and under-eating can disrupt hormones and accelerate menopause
• The science behind fueling before and after workouts, including specific macro recommendations
• Why 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 whey
• How to structure meals and snacks for optimal energy, muscle gain, and fat loss
• The importance of fiber, resistant starch, and gut health for overall results
• Real-life client stories and practical tips for sustainable change
• Details on Kira’s transformation programs, accountability, and personalized coaching

Listener Q&A:

• Bone broth as a pre-workout option
• Timing of thyroid medication and workouts
• How to get enough protein at breakfast
• Managing meal timing for better sleep and recovery

Chapters:

• 3:00 - Nutrition Beyond Calories 
• 4:15 - Protein Quality & Muscle
• 5:30 - Hormones & Menopause
• 8:00 - Stress, Sleep, and Under-Eating
• 17:45 - Pre-Workout Fueling
• 34:55 - Post-Workout Recovery
• 46:00 - Meal Structure & Practical Tips
• Coaching & Program Info — 1:04:40

Say Hi to Ciara:

Ciarafoy.com 

@ciarafoyinc 

Don't forget to leave a rate & review!

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 Loss
• 02:32 – Quick Fixes & Personal Story
• 06:05 – The Role of Health in Weight Loss
• 08:10 – Physical & Mental Health Connection
• 10:01 – Treating Your Body with Respect
• 11:41 – Healing and Sustainable Change
• 12:44 – Boundaries, Joyful Movement, and Mindset
• 14:17 – Why Calories Burned Isn’t the Focus
• 15:59 – Individualized Approaches
• 17:41 – Ozempic: The Hype and Reality
• 19:44 – How Ozempic Works & Side Effects
• 22:06 – Serious Risks of Ozempic
• 24:41 – The Real Results: Muscle Loss
• 27:08 – Hormones, Metabolism, and Blood Sugar
• 30:21 – The Importance of Muscle Mass
• 33:14 – Health Beyond the Scale
• 36:07 – Cravings, Sleep, and Blood Sugar
• 39:02 – Gut Health & Microbiome
• 48:00 – Alternatives & Lifestyle Solutions
• 56:15 – Consistency Over Perfection
• 59:00 – Living Your Best Life

Say Hi to Ciara:

Ciarafoy.com 

@ciarafoyinc 

Don't forget to leave a rate & review!