# @ciarafoyinc on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DdywyiQR0QF
- **Gondola URL:** https://gondola.cc/posts/70854090-ciarafoyinc-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/f67d990710.jpg
- **Posted:** 2026-09-27T13:54:01.000+00:00
- **Account Owner:** Ciara Foy // Nutritionist • Hormone Expert • 20 Yrs (@ciarafoyinc) — https://gondola.cc/ciarafoyinc

## Caption

I’m 50.  As a Nutritionist with 20+ years of supporting women’s health & hormones. These are the ten every woman needs to know before 40!

	1.	Stop living in a deficit.
Unless you’re brand new to lifting, it’s very hard to build muscle while you’re always eating less. A deficit only protects what you have. Get to a healthy weight, then fuel your muscle so you can build it.

	2.	Eat breakfast. Maybe twice.
I eat 2 breakfasts before 10am. Blood sugar stability starts in the morning.

	3.	Lift heavy.
Not just to lose weight or look good, to be strong and independent as you age. Muscle is disease prevention!

	4.	Take your sleep seriously.
One night of poor sleep can put you in an insulin resistant state! Insulin sensitivity correlates with metabolic flexibility and disease risk. Sleep is the biggest biohack there is.

	5.	Stop building your health from Instagram sound bites.
A client recently asked me about fasting for autophagy. Her DUTCH test showed very low cortisol. More fasting is more stress on a system already running on empty. High performer? This is probably you.

	6.	Ask for fasting insulin.
Insulin resistance can sit there for years before standard bloodwork flags it. Weight loss feels hard, check here.

	7.	Your skin is a product of your health.
Hyaluronic acid, then oil. Creams made my rosacea-prone skin flake. No facial in maybe a decade, no surface lasers or micro-needling, yet. I credit 20 years of sleep and nutrition.

	8.	Thin doesn’t mean healthy.
The scale tells you nothing about how your body handles glucose. Muscle does.

	9.	Fix the foundation before the bridge.
Supplements, HRT and GLP-1s are bridges. They only work as well as the terrain they lands on. 

	10.	Stop blaming yourself.
The rules changed after perimenopause and nobody told you. Learn the new ones.

Comment STACKING for my Hormone Stacking Method guide, the order to do all of this in.
Make sure you’re following me so it reaches your DMs.

Send it to your friend who wants to thrive in midlife! I promise you it’s possible! 🙌

Follow for what 20 years of experience actually show.

#perimenopause #womenover40 #insulinresistance #hormonehealth #menopausenutrition

## Stats

- **Views:** 3,697
- **Likes:** 58
- **Shares:** 0
- **Comments:** 16

## Tags

menopausenutrition, womenover40, hormonehealth, insulinresistance, perimenopause

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