# @ciarafoyinc on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DTQN5gnkci3
- **Gondola URL:** https://gondola.cc/posts/61793391-ciarafoyinc-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/ac93496711.jpg
- **Posted:** 2026-01-08T14:40:44.000+00:00
- **Account Owner:** Ciara Foy // Nutritionist • Hormone Expert • 20 Yrs (@ciarafoyinc) — https://gondola.cc/ciarafoyinc

## Caption

I’m 49 and I look and feel better than I did at 40.

Not because I found some secret supplement. 
Not because I have “good genetics.” 

Because after 20 years as a nutritionist focused on women’s health and hormones, I stopped doing what the fitness industry told me to do for quick results!

Here’s what I quit:

1. HIIT as my only workout
I was doing F45 5-6x a week, under-fueled, wondering why I was exhausted and had a completely flat ass. 

My recent DEXA scan shows 2.66% ABOVE optimal for lower body muscle. Glute & quad strength isn’t just aesthetic — it’s critical for longevity. 

Now I strength train heavy, walk daily, and do sprints. 

I just starting training for Hyrox at 49. You can push yourself HARD after 40….just don’t do it in an underfed, under-recovered state.

2. Fasted workouts
I thought I was “burning fat.” I was burning muscle and tanking my metabolism. Now I fuel before I train. Always.

3. Sacrificing sleep for early workouts
That 5am alarm was sabotaging my results. Sleep is when your body repairs, regulates hormones, and builds the muscle you worked for. Lower sleep =lower testosterone levels, which are critical for the muscle you need to maintain and build! Now I sleep like it’s my job.

4. Restricting carbs
Your thyroid NEEDS carbs to convert T4 to active T3. I stopped fearing them and started cycling them and fuelling for performance and muscle. Game changer.

5. Listening to fitness advice from people half my age
That 25-year-old trainer doesn’t understand perimenopause, insulin resistance, or what changes after 40. I stopped following their rules and started following the science for MY body.

The fitness industry wants you to do more, push harder, eat less. That’s the fastest way to burn out after 40.

Fuel well. Recover well. Listen to your body. Then push as hard as you want.

💬 Comment “TRANSFORM” and I’ll send you details about Renew & Empower: my 6-month coaching experience for women 40+ restore energy, test & balance hormones, and lose weight without burnout. 

👉 SHARE with someone who needs this

👉 FOLLOW for more that actually works after 40

#over40fitness #perimenopause #fitafter40 #hormonalhealth #hyrox

## Stats

- **Views:** 7,106
- **Likes:** 197
- **Shares:** 0
- **Comments:** 85

## Tags

hormonalhealth, fitafter40, hyrox, over40fitness, perimenopause

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