Weight Loss, Hormones, & The Missing Link, Part 2: Learn to Eat in Hormonal Balance

The Empowered Feminine With Ciara Foy

In this episode, Ciara discusses the importance of insulin and cortisol. Discover how these two hormones not only govern your blood sugar and stress levels but also play a crucial role in your overall health. With a blend of expert insights and actionable advice, Ciara empowers you to take control of your hormonal health through informed and strategic lifestyle choices. Whether you're looking to soothe symptoms of hormonal imbalance or optimize your well-being, this episode is your go-to guide for making empowered changes.

Key Moments:

[00:03:17] Blood Sugar & Inflammation Connection: Learn how stabilizing blood sugar can significantly reduce inflammation and set a healthy foundation for hormonal balance.

[00:04:16] Hormone Awareness Recap: Quick review of crucial hormones that affect blood sugar, emphasizing their impact on your health trajectory.

[00:06:09] Goals for Hormonal Harmony: Strategies to increase insulin sensitivity and reduce stress for optimal health.

[00:07:55] Nutritional Wisdom: Introduction to the critical role of nutrition in managing stress and supporting hormonal health.

[00:16:16] Cortisol & Stress Management: Explore the impact of the stress hormone and learn effective stress-management techniques.

[00:18:34] Blood Sugar Management Tips: Practical advice to keep your blood sugar levels stable and avoid energy lows and unhealthy cravings.

[00:26:01] Protein's Role: Discusses the essential role of protein in satiety and muscle maintenance, especially for women.

[00:31:25] Macronutrient Myths Debunked: Clears up common dietary misconceptions for a balanced approach to eating.

[00:45:02] Elevating Fat Quality & Cellular Health: Emphasizes the importance of selecting quality fats in our diet to enhance overall health and cellular function.

[00:50:02] Macronutrient Balance and Portion Control: Stresses managing fat intake to prevent excessive caloric consumption and hindered weight loss.

[00:52:38] Dietary Adjustments for Perimenopause: Discusses the critical role of dietary fats in hormone production and brain health, advocating for whole food fat sources over oils.

[00:55:01] Macro Tracking & Meal Planning: Shares insights on balancing macronutrients for health and stress management, and how tracking helps tailor dietary needs.

[01:01:10 - 01:03:13] Lifestyle Tips for Sustainable Eating: Offers practical tips for meal planning and intuitive eating, emphasizing understanding personal nutritional needs.

[01:03:14 - 01:05:08] Exercise and Carb Timing: Explains how workout intensity and timing should influence carbohydrate intake for optimal energy and recovery.

[01:05:09 - 01:07:31] Mindful Eating & Stress Management: Highlights how mindful eating can aid in managing stress and improving dietary habits.

[01:07:32 - 01:10:03] Customizing Diet to Individual Needs: Encourages personalized dietary adjustments based on individual health conditions, activity levels, and metabolic needs.

[01:10:04 - 01:12:01] Navigating Dining Out and Travel: Shares personal strategies for maintaining a healthy diet while dining out and traveling, promoting a balance between indulgence and nutritional choices.

Say hi to Ciara at:

Instagram: @CiaraFoyInc
Website: www.ciarafoy.com