The Empowered Feminine With Ciara Foy

In this episode of The Empowered Feminine Podcast, Ciara Foy discusses the science of sleep and its profound impact on overall health, hormones, and stress management. Drawing from her expertise as a functional hormone nutritionist, Ciara shares valuable insights on optimizing sleep for better health outcomes, especially for women in perimenopause and menopause.

Key Takeaways

• The Importance of Sleep: Understanding how sleep affects hormones, stress management, and overall health.
• Hormonal Balance: Exploring the relationship between sleep, cortisol, and insulin resistance, particularly in perimenopause and menopause.
• Muscle Mass and Metabolism: The role of muscle mass in maintaining insulin sensitivity and metabolic health.
• Hunger Hormones: How sleep affects leptin and ghrelin, the hormones that regulate hunger and satiety.
• Circadian Rhythm: Tips for optimizing your body's natural sleep-wake cycle, including the importance of morning sunlight exposure.
• Melatonin and Cortisol: Understanding the relationship between these hormones and their impact on sleep quality.
• Late-Night Eating: The effects of eating late at night on sleep and metabolic health.
• Sleep Consistency: The importance of maintaining a consistent sleep schedule and tips for establishing a good sleep routine.
• Stress Management: How stress impacts sleep quality and strategies for managing stress.
• Heart Rate Variability (HRV): Introduction to HRV and its significance in assessing overall health and stress management.

Resources Mentioned: Ciara mentions the use of an Oura ring for tracking sleep and HRV.

Have thoughts or questions? Connect with Ciara at: Instagram: @CiaraFoyInc Website: www.ciarafoy.com