# @ciarafoyinc on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DeUFzDKR-ys
- **Gondola URL:** https://gondola.cc/posts/71438692-ciarafoyinc-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/324dbed213.jpg
- **Posted:** 2026-10-10T12:32:54.000+00:00
- **Account Owner:** Ciara Foy // Nutritionist • Hormone Expert • 20 Yrs (@ciarafoyinc) — https://gondola.cc/ciarafoyinc

## Caption

The protein paradox nobody is talking about.

After 20 years as a Nutritionist and 50 myself, I see this pattern constantly with my clients. They hear ‘eat more protein’ from every fitness influencer, so they switch to steak, salmon, and protein shakes... but end up GAINING weight instead of losing it.

Here’s what’s really happening: It’s not the protein - it’s all the FAT you’re unconsciously adding with it. That ‘healthy’ meal of steak and salad? Let’s break it down:
- 6oz steak = ~40g protein, 15g fat
- Whole avocado = 30g fat
- Olive oil dressing = 14g fat
- Handful of nuts = 15g fat

That’s 74g of fat in ONE meal! More than an entire day’s worth!

While we NEED healthy fat at every meal for hormone health and blood sugar balance, too much becomes excess calories that don’t fill you up the same way protein or carbs do. Fat has 9 calories per gram versus 4 for protein or carbs- more than DOUBLE.

After 40, our hormones make us even more sensitive to this imbalance. We need the right RATIO of macros, not just more protein. We need to include carbohydrates and a lot of fibre to support our microbiome and which also has an influence on body composition.

Here’s how to fix it: Portion your fats intentionally. Keep protein high (minimum of 30grams per meal) but limit added fats to a thumb-sized portion per meal. In this example with a higher fat protein source Choose ONE fat source - either the avocado OR the dressing OR the nuts, not all three and size maters! 

This simple adjustment can mean the difference between gaining and losing weight while still supporting your hormones.

If you’re struggling with this exact issue, Comment “PERI ” and I’ll DM you my free perimenopause guide to help you better balance your meals and blood sugar, the exact strategy I use to remain hormonally balanced, lean and strong at 50.

And for more hormone-balancing nutrition truths social media won’t tell you, give me a follow for daily tips that actually work for women in midlife.

#midlifenutrition #hormonalhealth #weightlossover40 #womenover40

## Stats

- **Views:** 26,854
- **Likes:** 32
- **Shares:** 0
- **Comments:** 13

## Tags

hormonalhealth, womenover40, weightlossover40, midlifenutrition

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