# @ciarafoyinc on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DRNzrVXET7B
- **Gondola URL:** https://gondola.cc/posts/61793457-ciarafoyinc-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/e3e153827e.jpg
- **Posted:** 2025-11-18T23:10:50.000+00:00
- **Account Owner:** Ciara Foy // Nutritionist • Hormone Expert • 20 Yrs (@ciarafoyinc) — https://gondola.cc/ciarafoyinc

## Caption

I’m 49. After 20 years helping women reverse this, here’s the pattern NO ONE talks about.

You’re already stressed in perimenopause. These “healthy” habits? Adding fuel to the fire.

Young trainers will tell you I’m wrong. But their advice is down regulating your thyroid.

1. HIIT workouts 5-6x per week
Excessive HIIT when already stressed = chronic cortisol elevation. Your HPA axis can’t recover.
You’re not building fitness. You’re breaking down your body.

2. Fasted workouts
Fasted workouts spike cortisol to access fuel. When already stressed, this accelerates muscle loss instead of fat loss. Without glycogen, you can’t push hard enough to build muscle. Less muscle = slower metabolism.

3. Going too low-carb
Extreme low-carb for too long directly impairs thyroid function. Your body needs carbs to convert T4 into active T3.
Cut too low and thyroid conversion tanks. You’re slowing your metabolism while trying to speed it up.

4. Eating 5-6 small meals daily
Every time you eat, insulin spikes. More meals = more insulin = constant fat storage mode.
When insulin is elevated, fat burning shuts off. Period.

5. This is thyroid damage (you don’t even know it)
When your HPA axis is impacted by chronic stress, thyroid function tanks.
Cortisol blocks thyroid conversion (T4 to T3). Even if your thyroid produces hormones, your cells can’t use them.

Chronic stress → elevated cortisol → disrupted HPA axis → impaired thyroid → weight gain + fatigue + brain fog + hair loss.

I replaced these with 4-5 strength sessions weekly, fed workouts, strategic carbs for thyroid support, 3 balanced meals and a snack. Earlier in the day when insulin sensitivity is highest. 

Result? Stronger at 49 than ever. Legs I love. Optimal thyroid labs. 

You can’t out-exercise, out-restrict, or out-willpower a dysfunctional thyroid. Stop trying.

🔥 Comment “THYROID” for thyroid support guide

👉 SHARE with your bestie 

👉 FOLLOW for hormone truths trainers won’t tell you

#womenover40 #weightlossover40 #thyroidhealth #cortisolcontrol #hpaaxis #chronicstress #hormonalhealth #insulinresistance

## Stats

- **Views:** 10,194
- **Likes:** 172
- **Shares:** 0
- **Comments:** 225

## Tags

weightlossover40, thyroidhealth, hpaaxis, hormonalhealth, cortisolcontrol, womenover40, insulinresistance, chronicstress

---
Copyright (c) Gondola