# @ciarafoyinc on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DQ4ZyQtkfiJ
- **Gondola URL:** https://gondola.cc/posts/61793467-ciarafoyinc-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/d48d69f6f5.jpg
- **Posted:** 2025-11-10T15:43:32.000+00:00
- **Account Owner:** Ciara Foy // Nutritionist • Hormone Expert • 20 Yrs (@ciarafoyinc) — https://gondola.cc/ciarafoyinc

## Caption

5 controversial things I do to look and feel my best at 49 🔥

After 20 years in clinical practice as a functional Nutritionist….the trainers will come for me in the comments. But I’m sharing the SCIENCE anyway.

1. I stop eating by 7pm most nights.

At home, we eat by 6pm. Charity gala on Friday? I don’t stress.
But consistently: Melatonin negatively impacts insulin receptors. Late eating = more fat storage + disrupted sleep. You wake up with higher hunger hormones and glucose levels. Consistency matters more than perfection.

2. I’m obsessed with WHEN I sleep.

10pm-6am is non-negotiable. The hours before midnight are metabolic GOLD for growth hormone and cellular repair.
After 4 years of Oura Ring data, bicoastal travel, timezone shifts, my average wake time is still 6:30am it stays within an hour window. Circadian rhythm is survival for your hormones.

3. I don’t count calories and macros are not a “lifestyle” for me, I balance blood sugar.

I might track macros 2 weeks/year. But I’ve used whole foods, gut health, and an insulin-centric approach to maintain my weight for 20+ years.

At 49, hormones not “just” calories determine body composition.

4. I eat carbs strategically.
I don’t restrict fruit or potatoes. My carb intake connects to stress and exertion. High-stress day? More carbs with dinner improves sleep and therefore insulin sensitivity. My A1C is 4.7

5. I run DUTCH tests
It shows how your body MANAGES stress through the 24-hour HPA axis, metabolic pathways causing thinning hair, how estrogen is metabolized, and methylation activity for phase 2 liver detox.

You can’t guess your way to hormone balance.
These aren’t quick fixes. They are all rooted in an insulin centric view of metabolic health.

The science doesn’t lie, even when it’s unpopular.
🔥 Comment “INSULIN” for my free “Insulin Advantage” guide
👉 SAVE this for when someone says sleep timing doesn’t matter
👉 FOLLOW for evidence-based hormone truths

alexa.h.photography - Photography 
courtneyvaliquettedesign - Creative Director 
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#womenover40 #perimenopauseweightloss #hormonehealth #bloodsugarbalance #metabolichealth #circadianrhythm #functionalnutrition

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- **Views:** 1,052,131
- **Likes:** 17,457
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- **Comments:** 10,793

## Tags

metabolichealth, womenover40, hormonehealth, functionalnutrition, perimenopauseweightloss, circadianrhythm, bloodsugarbalance

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