The Empowered Feminine With Ciara Foy
Welcome to The Empowered Feminine Podcast. I’m your host Ciara Foy, Author, Nutritionist and Women’s Health Expert. This podcast is designed to help you uncover the why behind your hormonal chaos, discover strategies to help you better manage stress and ultimately become unstoppable in the pursuit of living your life from a totally empowered state. We’ll be exploring all of the things…holistic health, abundance, wealth, success, vulnerability, personal growth, creating rock-solid boundaries, and tapping into your divine feminine flow. I’m committed to being straight, raw and vulnerable with you while we explore what it means to be an empowered woman in today’s world. Some episodes will be just me, many will be rich, deep conversations with experts in their field and others will be inspirational stories of transformation. Each week I’ll be bringing you a dose of inspiration to help you level up in all areas of your life, not by always DOING more, but by being unapologetically you and stepping into your feminine power. As a woman you can’t only DO, FORCE, AND PUSH your way through life; that approach always leads to burn out. Learning to tap into your feminine energy is where your true power lies. And this is something we’re going to explore together, one episode at a time. I’m on a mission to help high achievers like you do less, feel more and become unstoppable. Let’s dive in…
The Empowered Feminine With Ciara Foy
Revitalize Your 40's Masterclass: Part 3
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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