# @ciarafoyinc on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DbtZ1wbinBE
- **Gondola URL:** https://gondola.cc/posts/68793677-ciarafoyinc-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/55308c1d2d.jpg
- **Posted:** 2026-08-06T18:54:45.000+00:00
- **Account Owner:** Ciara Foy // Nutritionist • Hormone Expert • 20 Yrs (@ciarafoyinc) — https://gondola.cc/ciarafoyinc

## Caption

You did not change anything. Same food, same workouts, same you. And the weight came.

I am a nutritionist specializing in women’s hormones and metabolic health. Over 20 years of this.

Count these. The 3pm crash. Craving sugar right after a full meal. Waking between 2 and 4am. Belly fat that will not move no matter what you do in the gym. Skin tags on your neck.

Three or more and you are looking at insulin resistance. Your fasting glucose can come back normal while this is happening, which is why you keep being told everything looks fine.

Six rules I live by, and why.

1. Asleep before 10, at the same time every night. Your hormones run on a clock. When your sleep timing moves around, cortisol and insulin lose their rhythm, and that irregularity predicts cardiometabolic death better than how many hours you got. Consistency beats duration. Five years of Oura data has me at 10:30 asleep, 6:20 awake, including every red eye.

2. I eat within an hour of my workout. Right after you train your muscle pulls glucose out of your blood hard, so food in that window goes toward repair and building.

3. I walk every day, even when I have already trained. Contracting muscle opens a glucose door that does not need insulin, so it keeps working when the insulin door is failing. And the movement you do outside your workout is a far bigger share of what you burn than the workout. The gym is not the big number. The rest of your day is.

4. Whole food about 90% of the time, for 20 years. Fibre and intact food slow glucose so your pancreas is not firing all day. Not all calories are equal.

5. I stop before I am full. A bigger meal is harder to digest. If you often feel bloated this could be why. 

6. One bad sleep never becomes two. Losing 80 minutes a night for six weeks is enough to raise fasting insulin, and postmenopausal women take the hardest hit.

Comment INSULIN and I will send you the Insulin Advantage quick start guide.

Save this and count your symptoms again in a month.

Send it to the friend who has not changed a thing and cannot work out why her body has.

#perimenopausesupport #insulinresistance #womensmetabolichealth #bloodsugarbalance #hormonehealthforwomen

## Stats

- **Views:** 5,725
- **Likes:** 63
- **Shares:** 0
- **Comments:** 19

## Tags

womensmetabolichealth, perimenopausesupport, hormonehealthforwomen, insulinresistance, bloodsugarbalance

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