# @ciarafoyinc on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DU1LVZOEYTm
- **Gondola URL:** https://gondola.cc/posts/61793312-ciarafoyinc-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/a28842a066.jpg
- **Posted:** 2026-02-16T19:41:47.000+00:00
- **Account Owner:** Ciara Foy // Nutritionist • Hormone Expert • 20 Yrs (@ciarafoyinc) — https://gondola.cc/ciarafoyinc

## Caption

I’m 49. Here are 5 things I do at dinner that fly in the face of diet culture.

I’ve spent 20 years helping high-performing women fix their hormones. When you’re over 40, like me, the thing that changes everything? It starts at dinner.

	1.	I ADD complex carbs at dinner. Not remove them. A stressed body needs carbs in the evening to lower cortisol and trigger serotonin. No carbs at dinner = cortisol stays elevated = no deep sleep. Anyone who has gone keto knows the sleep issue is real.

	2.	I make dinner the highest fibre meal of the day.
Fibre slows glucose absorption overnight. Stable blood sugar while you sleep = no cortisol spike = no 2am wake-ups.

	3.	I stop eating after dinner. Not before it.
The kitchen closes after a properly balanced dinner. Snacking after is the problem. Skipping carbs at dinner then snacking later is worse.

	4.	I never recommend low-carb dinners to stressed women. Chronic stress + no evening carbs = cortisol emergency overnight. This is the exact combination driving belly fat in high-performing women over 40.

	5.	I treat dinner as a hormone recovery tool. Not a calorie problem. Poor sleep increases ghrelin by up to 28% and decreases leptin by 18%. (University of Chicago, PMC2084401) The right dinner is the first domino. Everything else follows.

My clients who implement this sleep deeper, lose belly fat faster, and stop waking up ravenous.

But most people giving nutrition advice aren’t 49-year-old women with 20+ years of functional hormone expertise working specifically with high-performing perimenopausal women.

🔥 Comment “MASTERY” for free access to my Metabolic Mastery Masterclass — built specifically for women over 40

👉 SAVE this (algorithm boost) 👉

Drop 🙌 if this challenges what diet culture has told you!

👉 FOLLOW for evidence-based hormone truths

#weightlossover40 #perimenopausalhealth #womenover40 #cortisolbalance #hormonehealth

## Stats

- **Views:** 5,257
- **Likes:** 123
- **Shares:** 0
- **Comments:** 108

## Tags

womenover40, hormonehealth, cortisolbalance, weightlossover40, perimenopausalhealth

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