# @ciarafoyinc on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DbuGbi6C9TX
- **Gondola URL:** https://gondola.cc/posts/68793676-ciarafoyinc-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/16a7036bcf.jpg
- **Posted:** 2026-08-07T01:24:28.000+00:00
- **Account Owner:** Ciara Foy // Nutritionist • Hormone Expert • 20 Yrs (@ciarafoyinc) — https://gondola.cc/ciarafoyinc

## Caption

I’m 50. Almost everything that works for me now, I took from the industry I spend my life arguing with.

I’m a holistic nutritionist and I’ve spent 20 years inside women’s metabolic health and hormones. Which means I’ve read a lot of food diaries. The women who change after 40 aren’t the ones eating less. They’re the ones who stopped fighting their hormones and started working with them.

Here are 7 things I stole from diet culture and never gave back:

1. The calorie deficit. Two to four weeks, maximum, and the last time I ran one was 2024. What they sold you was a permanent one. You can lose fat and build muscle at maintenance, and the body you actually want does not get built in a deficit.

2. The eating window. They sold it to you as a calorie cap. I use it for sleep. Done by 7pm most nights, 6 at home.

3. Fasting. I fast overnight and I don’t graze. What I threw out was skipping breakfast and calling a latte a fast.

4. The protein obsession. I kept it, then found out it was half the answer. Fiber is what actually keeps you full. Protein with no fiber is why you’re starving again by 4pm.

5. Non-negotiables. They aimed your discipline at food. I aimed mine at 10pm to 6am. Your body feels safe when it knows what’s coming next, and a body that feels safe runs lower cortisol.

6. A number to chase. I kept the idea that one number tells the truth. I changed which number. My A1C is 4.7.

7. Showing you my body instead of my credentials. 20 years of clinical work, and the thing that makes you listen is a mirror. I know exactly what I’m doing.

All 7 come back to the same thing. Sleep well and your blood sugar holds. Blood sugar holds and the cravings stop. Cravings stop and you’re not negotiating with yourself at 9pm.

That’s metabolic health. Not calories in, calories out.

Comment INSULIN and I’ll send you my Insulin Advantage guide. Follow me first so it lands in your DMs, not your message requests.

SAVE this for the next time someone tells you to just eat less.

Send this to the friend who’s white knuckling it every single night.

#perimenopauseweightloss #womenover40 #insulinresistance #hormonehealth #metabolichealth

## Stats

- **Views:** 37,781
- **Likes:** 61
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- **Comments:** 109

## Tags

metabolichealth, womenover40, hormonehealth, insulinresistance, perimenopauseweightloss

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