# @ciarafoyinc on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DcgucThKUj2
- **Gondola URL:** https://gondola.cc/posts/69737595-ciarafoyinc-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/b29cb18b0a.jpg
- **Posted:** 2026-08-26T17:15:53.000+00:00
- **Account Owner:** Ciara Foy // Nutritionist • Hormone Expert • 20 Yrs (@ciarafoyinc) — https://gondola.cc/ciarafoyinc

## Caption

I haven’t been in a deficit in years, and I’m leaner now than I was at 35.

After 20 years in clinical practice as a functional Nutritionist….the coaches will come for me in the comments. But I’m sharing the SCIENCE anyway.

	1.	I eat at maintenance about 90% of the time. Body composition changes best when you have the fuel to push in the gym and enough left over to recover. You can’t always be in a deficit and change body composition.

	2.	I lift heavy. I squat more than my body weight. Three times a week, lower body as the focus. Your muscle is the biggest place your body puts glucose. Less muscle, less room, and everything you eat has fewer places to go.

	3.	I manage blood sugar before I ever look at a calorie. The quality of food, fibre and nutrients trumps “if it fits my macros”.

	4.	I walk after meals and I don’t do fasted cardio. A ten minute walk after eating drops the post-meal glucose spike. Fasted intense cardio can increase your body’s perceived stress and increase hunger cues.

	5.	I stop eating around 6pm at home. Most of my dinner reservations are at 5. Late food costs me sleep, and in a 2024 Diabetes Care trial, cutting sleep by about 80 minutes a night for six weeks raised fasting insulin, strongest in postmenopausal women.

None of that is restriction. All of it is on purpose.
This is the order I run inside Renew and Empower, my 6-month transformation program, and doors are open right now for the September group. 

If you’re tired of feeling like you’re investing a lot of time and energy into your health and not feeling any better for it. It’s time to get curious about the gap, there is always a reason. That’s why we look at your labs, hormone levels, nutrition and lifestyle to create a custom protocol and give you the support and accountability you need. 

Comment TRANSFORM and I’ll send you the details. Make sure you’re following me so it lands in your DMs and not your message requests.

Send this to the friend who’s been in a deficit since March and getting nowhere.

Follow for what twenty years of food diaries actually show.

#perimenopause #womenover40 #insulinresistance #bodycomposition #metabolichealth

## Stats

- **Views:** 11,030
- **Likes:** 70
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- **Comments:** 15

## Tags

metabolichealth, bodycomposition, womenover40, insulinresistance, perimenopause

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