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 

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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 

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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 

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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!

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 snacking
• Aim for at least 12 hours of overnight fasting, but don’t skip breakfast—especially if you work out in the morning
• Eat within an hour of waking and fuel before and after workouts to support muscle growth and recovery
• Manage stress and prioritize sleep as foundational pillars of health
• Focus on lifestyle “big rocks”: meal timing, sleep, exercise, and stress management
• Use testing (like the Dutch test) to understand your hormone and stress profile

Q&A Highlights:

• How to fuel early morning workouts when time is tight
• The role of coffee and caffeine in women’s health
• What to do if you’re not hungry in the morning
• Signs of high cortisol and how to test for it

Say Hi to Ciara:

Ciarafoy.com 

@ciarafoyinc 

Don't forget to leave a rate & review!

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 & Aftermath
• 10:00 – The Struggle with Sleep & Seeking Help
• 15:00 – The Detox: Giving Up Coffee & Breaking Old Patterns
• 20:00 – The Power of Restorative Sleep
• 25:00 – Reconnecting with the Body & Embracing Change
• 30:00 – Mindset Shifts & Letting Go of Self-Criticism
• 35:00 – Nutrition, Macros, and Metabolic Health
• 40:00 – Sustainable Change & What’s Possible 

Say Hi to Ciara:

Ciarafoy.com 

@ciarafoyinc 

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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 Advice
• 04:50 - Gut Health & Hormones: The Foundation
• 16:54 - The Four Rs of Gut Healing
• 22:15 - Protein, Digestion, and Bloating
• 32:00 - Lifestyle, Sleep, and Stress
• 41:00 - Practical Tips for Gut & Hormone Health

Say Hi to Ciara:

Ciarafoy.com 

@ciarafoyinc 

Don't forget to leave a rate & review!

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!

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!

In this episode, I take a more relaxed approach discussing various topics on women's health, the importance of protein, digestion, hormonal changes, and navigating different seasons of life. I also share personal experiences and insights into maintaining consistency and motivation in one's health journey.

Chapters:

01:46 Viral Instagram Posts and Beyond Protein Masterclass

03:17 Protein and Digestion

04:03 Hormonal Changes

08:16 Personal Experiences with Health and Fitness

20:08 Consistency and Motivation

21:02 Recap on Protein

Say Hi to Ciara:

Ciarafoy.com 

@ciarafoyinc 

Don't forget to leave a rate & review!