# @ciarafoyinc on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DUUSZohEWWH
- **Gondola URL:** https://gondola.cc/posts/61793367-ciarafoyinc-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/82b0b90187.jpg
- **Posted:** 2026-02-04T01:09:09.000+00:00
- **Account Owner:** Ciara Foy // Nutritionist • Hormone Expert • 20 Yrs (@ciarafoyinc) — https://gondola.cc/ciarafoyinc

## Caption

When I transformed my body composition, I stopped focusing on calories and started focusing on TIMING and STRUCTURE.

Here’s exactly what I do:

THE FORMULA:
Every meal includes:
→ Protein (30-40g) stabilizes blood sugar
→ Fibre (vegetables AND a starchy carb) slows glucose absorption
→ Healthy fat -keeps you full and satisfied

THE TIMING:
→ I eat within a consistent window every day
→ I stop eating by 7pm — when melatonin rises, insulin function drops
→ My biggest meals are earlier, lighter meals later

THE ORDER:
I eat my veggies and protein FIRST, starches LAST. 

This alone can reduce glucose spikes by up to 75%.

WHAT I HAVE IN HEAVY ROTATION:

PROTEIN:

Organic chicken breast
Pastured eggs
Grass-fed & grass-finished beef
Wild salmon

FIBRE + STARCHES:
Black beans
Squash
Broccoli
Cauliflower
Arugula
Radicchio
Berries

FATS:
Avocado
Olive oil
Butter
Chia, flax & hemp seeds
Coconut oil

I keep meals simple 4-6 ingredients max. I don’t count daily calories. I balance blood sugar and therefore, hormones.

As a nutritionist with 20+ years in clinical practice, this is how I teach women over 40 to eat for their metabolism…not against it.

🔥 Comment “WEIGHTLOSS” to learn more about why you’ve become weight loss resistant and how to fix it.

👉 SAVE this for simple advice for women over 40

Drop 🙌 if you’re ready to eat smarter, not less

#bloodsugarbalance #weightlossover40 #hormonehealth #mealprep #antiinflammatorydiet

## Stats

- **Views:** 3,446
- **Likes:** 97
- **Shares:** 0
- **Comments:** 37

## Tags

mealprep, antiinflammatorydiet, hormonehealth, weightlossover40, bloodsugarbalance

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