The Empowered Feminine With Ciara Foy

Ciara is back for Season 7 of The Empowered Feminine Podcast, and for the first time, she's showing up behind the mic as a 50-year-old woman. And she has a lot to say. In this deeply personal season opener, Ciara looks back at the decade that changed nearly everything in her life. Her 40s began with the end of a relationship just two months before her wedding and a decision that would shape the decade ahead: she was no longer willing to self-sacrifice or tolerate what she knew wasn't right for her. What followed wasn't easy. There were big risks, heartbreak, loss, major moves, business growth, financial pressure, incredible friendships, and plenty of moments when Ciara had no idea how things were going to work out. But on the other side of it, at 50, she has something she didn't expect: peace. Ciara shares what those ten years taught her about identity, belief, choosing yourself before you feel ready, and creating a life that once felt impossible. She also gets personal about aging and her health, including her experience with perimenopause, HRT and testosterone, changes in energy and body composition, building and protecting muscle, and the habits she credits with helping her thrive through her 40s. And yes, she answers the question she gets all the time about what she's actually doing to age well. This episode is also a glimpse into what's coming in Season 7: more honest conversations about women's health and hormones, identity, reinvention, and what it really looks like to become the woman you want to be in your 40s, 50s, and beyond. Because Ciara's biggest takeaway at 50 is simple: Life doesn't end at 40. You can change your health. You can change your relationships. You can build the business. You can start over. You can decide you want something completely different. And you can be just getting started. In this episode: Why turning 40 became a defining moment in Ciara's life What happened when she stopped self-sacrificing and started choosing herself Why so many of her biggest accomplishments began with making a decision before she felt ready The role identity and belief have played in her health, business, relationships, and success What Ciara's experience with perimenopause and HRT has actually looked like Why she added testosterone and the changes she's noticed so far The difference between weight loss, body composition, and metabolic health as we age Why protecting muscle becomes increasingly important in your 40s and beyond The #1 habit Ciara credits with helping her thrive through perimenopause Why HRT hasn't changed her weight or body composition, and what she wants women to understand about it What Ciara is doing for her skin and healthy aging at 50 Why discomfort, responsibility, and choosing yourself have been recurring themes throughout her biggest periods of growth What to expect from this new season of The Empowered Feminine Podcast Say Hi to Ciara: Ciarafoy.com @ciarafoyinc Don't forget to leave a rate & review!

What happens when a woman finally decides to stop dismissing the signs her body has been giving her? In this episode, Ciara sits down with former client Julia Reid to talk about the transformation that happened when Julia stopped accepting exhaustion, weight gain, and feeling disconnected from herself as “normal.” At the time, Julia was running a business, raising young children, struggling with her energy, and being told her symptoms were simply part of getting older. But underneath the surface, she knew something wasn’t right. What followed wasn’t just a physical transformation. It became a complete shift in how she showed up in her leadership, her family, her confidence, and her vision for her future. Together, Ciara and Julia explore the deeper ripple effect that happens when women begin supporting their health in a way that actually works with their body instead of against it. This conversation is honest, empowering, and a reminder that real transformation often begins long before physical results appear. KEY TAKEAWAYS • Why so many women normalize exhaustion, weight gain, and feeling disconnected from themselves • The emotional impact of feeling like your body is no longer responding the way it used to • How health influences leadership, confidence, energy, and relationships • The importance of addressing root causes instead of dismissing symptoms • Why sustainable transformation requires more than surface-level habits • How prioritizing your health creates space for bigger goals and deeper fulfillment • The identity shift that often happens alongside physical healing CONNECT WITH JULIA Instagram: @playonpediatric CONNECT WITH CIARA Instagram: @ciarafoy Website: ciarafoy.com If this episode resonated with you, share it with a woman who’s ready to stop settling for “fine” and start listening to what her body has been trying to tell her.

There’s a difference between recognizing a pattern… and actually being able to change it. In this episode, Ciara sits down with Adele to explore why so many women find themselves repeating the same cycles—despite having the awareness, the insight, and the desire to do something different. This conversation goes deeper than mindset. Together, they unpack how patterns are often rooted in safety, how the nervous system influences what we continue to choose, and why real change requires more than simply understanding what’s happening. If you’ve ever thought, “I know this already… so why do I keep doing it?”—this episode will give you a different lens to look through. Because the shift doesn’t come from knowing more. It comes from learning how to work with what’s underneath the pattern. Key Takeaways • Awareness is the starting point—but it’s not what creates change • Your nervous system will prioritize what feels safe, even if it keeps you stuck • Patterns are often protective, not problematic • There’s a gap between knowing what to do and being able to choose it in the moment • Lasting change happens when you learn to work with your internal responses, not override them • Recognizing patterns in real time is where true transformation begins Connect with Adele Identity Ascension Method Masterclass March 25, 2026>> https://identityascensionmethod.com/?am_id=ciara6773 Instagram: https://www.instagram.com/adele_tevlin/ Website: https://adeletevlin.com/ Connect with Ciara Instagram: https://www.instagram.com/ciarafoyinc/ Website: https://ciarafoy.com/ If you enjoyed this episode, share it with someone who’s ready to understand their patterns on a deeper level.

What if the biggest factor shaping your results isn’t strategy… but the way you think? In this episode, Ciara sits down with mindset and money mentor Danielle Amos to explore the powerful connection between identity, belief systems, and the results we create in our lives. Danielle shares the story of leaving corporate life, falling into $100,000 of debt, and discovering the mindset work that completely transformed her trajectory. Through her work with legendary mentor Bob Proctor, she learned how deeply our beliefs shape our outcomes—and how taking responsibility for our results can open the door to extraordinary change. This conversation is an honest look at entrepreneurship, personal growth, and what it really means to step into your next level of leadership, wealth, and impact. If you’ve ever felt stuck between where you are and where you want to be, this episode will remind you that the most powerful transformation always starts within. In this episode we discuss: • Why your results always reflect what you truly believe • The shift from external blame to personal responsibility • Acting as your future self instead of your current circumstances • How identity work changes business outcomes • The power of proximity and surrounding yourself with aligned leaders • Why desire and ambition are part of our natural growth If you’ve ever felt the pull toward something bigger in your life, this episode will remind you that the first step is learning to partner with your own potential. Connect with Danielle Instagram: @thedanielleamos Attend Danielle's Event In Hamilton, ON April 15th 2026: https://empress.danielleamos.co/momentum/ Connect with Ciara Instagram: @ciarafoy ciarafoy.com

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 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!

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 Don't forget to leave a rate & review!

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!

Your body is always giving you signals – and after 40, those digestive whispers often become impossible to ignore. If you've been wondering why your gut feels different than it did in your 30s, or if you're tired of being told that bloating, irregular digestion, and energy crashes are just "part of getting older," this episode is for you. I'm sharing my own journey with digestive challenges alongside the clinical insights I've gained working with hundreds of women navigating this exact phase of life. Because here's what I know to be true: this is not your new normal. In this conversation, we're going beyond surface-level solutions to explore the root causes of why digestion shifts after 40, how hormonal changes create a ripple effect throughout your entire system, and most importantly – what you can actually do about it. What we'll explore together: The Power of Decision and Action (02:21) Why the moment you decide to partner with your body instead of fighting against it changes everything Building Resilience Through Challenges (03:25) How our digestive struggles can become our greatest teachers when we approach them with curiosity instead of frustration A Journey with Digestive Issues (05:59) My personal story of navigating gut health challenges and what I learned about listening to my body's signals The Role of Nutrition in Overcoming Health Issues (07:48) Quality over quick fixes – why sustainable nutrition approaches create lasting digestive healing The Disconnect in Conventional Medicine (12:31) Why traditional approaches often miss the interconnected nature of digestive health and what to look for instead Understanding Hormonal and Gut Health (34:54) It's all connected – how your changing hormones after 40 directly impact your digestive function and what this means for your daily experience Introducing Advanced Testing: GI MAP and Dutch Tests (43:29) Empowered by knowledge – how comprehensive testing can reveal the root causes behind your symptoms and guide personalized solutions This isn't about perfection or following someone else's protocol. It's about understanding your unique body, honoring where you are right now, and taking impeccable care of yourself through informed, compassionate choices. Your digestive health is the foundation for everything else – your energy, your mood, your ability to show up fully in your life. You deserve to feel empowered by food, not controlled by digestive uncertainty. Ready to dive deeper? Connect with me at Ciarafoy.com or find me on Instagram @ciarafoyinc – I'd love to continue this conversation and support you on your journey.