# @ciarafoyinc on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DNqRJlARxp1
- **Gondola URL:** https://gondola.cc/posts/61793558-ciarafoyinc-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/735300c388.jpg
- **Posted:** 2025-08-22T14:21:14.000+00:00
- **Account Owner:** Ciara Foy // Nutritionist • Hormone Expert • 20 Yrs (@ciarafoyinc) — https://gondola.cc/ciarafoyinc

## Caption

I know it feels hard and complicated… but trust me, I’ve been helping women take back their health and feel good in their bodies for over two decades.

You’ve tried every diet, counted every calorie, and still feel frustrated with your body after 40.

Here’s the truth: It doesn’t have to be complicated. My motto is EASE.

🧬 The Protein Timing Game:
Your body absorbs protein 40% less efficiently after menopause. I eat 30g protein within 1 hour of waking, but it’s delicious whole foods I actually crave.

⚡ The Blood Sugar Secret:
Insulin sensitivity drops 25-30% in perimenopause. My solution? Fiber-rich meals with protein + healthy fat. No naked carbs, but plenty of foods I LOVE.

🕐 The Metabolic Sweet Spot:
I eat my largest meal when insulin sensitivity is highest (morning) and taper throughout the day. I finish dinner most often by 6pm. Simple timing, massive results.

🥗 My simple way? I build bowls:
• Base: leafy greens or vegetables 
• Protein: wild salmon, grass-fed beef, or chicken
• Fiber: roasted vegetables, berries, or black beans
• Fat: avocado, seeds or olive oil
• Flavor: herbs, lemon, sea salt

I don’t count calories because I know enough about nutrition and macros to focus on QUALITY. This is what I teach! 

When you have the knowledge, you stop second-guessing yourself and it gets SO much easier.

The secret? When you understand how your body works AND trust yourself, food becomes fuel, not stress.

🔥 Comment “GUIDE” for my hormone smart nutrition guide that builds confidence

Drop 🙌 if you’re ready to trust yourself with food

👉 SAVE this approach

👉 FOLLOW for expert level simplicity and hormone focused views for women over 40.

#nutritionknowledge #bowlbuilding #ease #proteinabsorption #bloodsugarbalance #metabolichealth #womenover40 #strongat49 #qualityovercalories #fiberrich #mealtiming #insulinsensitivity #foodconfidence #sustainablenutrition #antiaging #fitover40 #hormonalhealth #trustyourself

## Stats

- **Views:** 6,746
- **Likes:** 159
- **Shares:** 0
- **Comments:** 237

## Tags

nutritionknowledge, mealtiming, qualityovercalories, womenover40, sustainablenutrition, antiaging, insulinsensitivity, bowlbuilding, trustyourself, strongat49, bloodsugarbalance, fitover40, metabolichealth, hormonalhealth, proteinabsorption, fiberrich, ease, foodconfidence

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