# @ciarafoyinc on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/Dbmcg8XC9SK
- **Gondola URL:** https://gondola.cc/posts/68793679-ciarafoyinc-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/2e6e1c7b46.jpg
- **Posted:** 2026-08-04T02:03:18.000+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 50 🔥

After 20 years in clinical practice as a functional Nutritionist….the trainers will come for me in the comments. Sharing the SCIENCE anyway.

	1.	I take digestion seriously. I’m not what I eat, I’m what I digest and assimilate.

Enzyme and acid production slows as you age. So the protein you weigh out so carefully never gets broken down or built into anything. It ferments instead. That’s your bloating.

Digestive bitters, plus enzymes or HCL when I need them. You can eat perfectly and still run on a fraction of your plate.

	2.	I’m obsessed with WHEN I sleep.

Eight hours in bed to get seven of actual sleep. You don’t sleep every minute you’re in there.

10pm to 6am is non-negotiable. The hours before midnight are metabolic GOLD for growth hormone and cellular repair. After 4 years of Oura data and constant travel, my wake time still holds inside an hour.

	3.	I eat at maintenance 90% of the time. I’m not in a deficit.

Clients ask how I hold a deficit long enough to look like this. I don’t. Body comp changes best at maintenance, when you’ve got fuel to push in the gym and enough left to recover. That’s how you build muscle and lose fat at once, scale sitting still.

	4.	I eat carbs strategically.

They fuel the work and help me recover. More carbs at dinner after a high-stress day brings cortisol down and improves my sleep. I’m managing blood sugar so I’m not fighting my hormones, my cravings and my inflammation all day. Big swings drive glycation, and glycation ages you faster than birthdays do.

	5.	I’m on HRT while I still get a regular cycle and still ovulate.

I test, I know what optimal looks like for me, I keep it there. Preventatively. Not waiting for symptoms to show up and chasing them.

Travelling? Consistency over perfection.

Comment STACKING and I’ll send you my Hormone Stacking Method Quick Reference Guide, the order I run these in. Follow me so it hits your DMs.

Save this for next time someone tells you to cut more.

Send it to the friend who’s been dieting since March and getting softer.

#perimenopause #womenover40 #metabolichealth #hormonebalance

## Stats

- **Views:** 10,147
- **Likes:** 153
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- **Comments:** 39

## Tags

metabolichealth, hormonebalance, womenover40, perimenopause

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