# @ciarafoyinc on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DaQzLkgyjdD
- **Gondola URL:** https://gondola.cc/posts/67399392-ciarafoyinc-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/a3815ecfdd.jpg
- **Posted:** 2026-07-01T19:46:15.000+00:00
- **Account Owner:** Ciara Foy // Nutritionist • Hormone Expert • 20 Yrs (@ciarafoyinc) — https://gondola.cc/ciarafoyinc

## Caption

I turn 50 in two days.

When I turned 40, I made a commitment to get stronger every year. Not skinnier. Stronger.

And instead of making this about me, I want to make it about us.

If you’re a woman in your late 40s, 50s, 60s, 70s, I want to hear from you. What do you wish you’d known sooner about your health? What mistakes did you make? What are you proud of? What habits do you wish you’d started earlier?

Because the generation coming up behind us is watching, and we owe them the truth.

I’ll go first. And I say this as a Nutritionist who has spent 20+ years specializing in women’s health & hormones. I still made these mistakes.

I didn’t take weight training seriously until my 40s. I always exercised, but I wish I’d started “training” in my 20s.

I spent years afraid of getting bulky, when the truth is building muscle as a woman is HARD, especially after 40 and that fear costs us decades we don’t get back.

I didn’t focus on eating enough until my 40s. I thought I could get away with less muscle. I couldn’t. You can’t build much muscle in a deficit, and muscle is your body’s primary driver of blood sugar control as you age.

The pattern I see most in women over 40 is this: you’re eating clean and exercising, but you’re slowly losing the muscle that keeps your metabolism and your bones strong.

Here’s the part that humbles me. At 50 I squat more than my bodyweight. I deadlift 1.25%. I hip thrust 280lbs for reps. And my bone density is still only low-normal. I’m petite, and it is hard. I wish I’d started earlier.

My weight has barely moved in a decade, but I look completely different than I did at 40. In a good way. That is muscle. That is consistency. That is the commitment I made at 40 showing up at 50.

Your turn.

Comment below: what do you wish you’d known sooner? Let’s help the women coming up behind us.

Save this for the day you believe it’s too late. It isn’t.

Follow for the truth about aging after 40 from someone who has studied it for 20 years.

#thisiswhat50lookslike #notskinnierstronger #womenshealthover40 #midlifestrength #perimenopause

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## Tags

midlifestrength, notskinnierstronger, perimenopause, womenshealthover40, thisiswhat50lookslike

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