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
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