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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