Carb Cycling for Women Over 35: How to Burn Fat, Balance Hormones & Still Enjoy Carbs

Carbs aren’t the enemy—but how and when you eat them can make a major difference in your energy, metabolism, and fat loss results.

That’s where carb cycling comes in.

It’s a flexible approach to nutrition that alternates low-carb days and moderate- to higher-carb days throughout the week to optimize fat burning, muscle maintenance, and hormone support.

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🔄 What Is Carb Cycling?

Carb cycling is the practice of adjusting your carb intake based on your activity level, hormonal fluctuations, or fat loss goals.

For example:

• Low-Carb Days (great for rest or light activity days or HIIT days if you workout)
• Moderate-Carb Days (best around strength training or days you need more fuel)

This pattern helps:
✅ Reduce insulin resistance
✅ Increase fat burning on low-carb days
✅ Refill glycogen stores + fuel muscle growth on higher-carb days
✅ Support hormone balance (especially leptin, cortisol, and thyroid)

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🥑 Low-Carb Days = Healthy Fat Days

Here’s where many women go wrong:
They reduce carbs—but don’t replace that energy with enough healthy fat.

Healthy fats are essential on low-carb days to:
✔️ Keep you full and satisfied
✔️ Support hormone production (especially estrogen and progesterone)
✔️ Fuel your brain
✔️ Prevent blood sugar crashes

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🫒 Why I Love Oliveda Olive Oil

On low-carb days, Oliveda olive oil is one of my top choices. It’s:
🌿 Organic and grown from ancient mountain olive trees
🔥 Rich in hydroxytyrosol—a powerful antioxidant that supports heart, brain, and metabolic health
💧 Incredibly smooth and nutrient-dense—perfect for drizzling over roasted veggies, eggs, or salads

Unlike many store-bought olive oils that are diluted or rancid, Oliveda’s is pure, fresh, and high in polyphenols—meaning it actually benefits your health, not just your flavor.

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🥗 Sample Low-Carb Day Meal Ideas

Breakfast:

• 3 eggs cooked in olive oil + sautéed spinach + 1/2 avocado

Lunch:

• Grilled chicken salad with leafy greens, cucumber, olives, and olive oil vinaigrette

Dinner:

• Baked salmon + roasted Brussels sprouts with ghee + arugula salad with olive oil

Healthy Fats to Add:

• Chia seeds, nut butters, coconut oil, grass-fed butter

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🍠 Sample Moderate-Carb Day Meal Ideas (Carbs at Breakfast)

Breakfast:

• 1/2 cup egg whites + 1/2 cup sweet potato + sautéed spinach + olive oil
  (Fuel your day early, support cortisol rhythm, and stay full)

Lunch:

• Turkey burger bowl with greens, tomato, pickles, and 1/2 avocado

Dinner:

• Grilled chicken thigh + roasted cauliflower + side salad with olive oil

This layout helps optimize insulin sensitivity early in the day and avoid carb-heavy dinners, which can spike blood sugar overnight and affect sleep.

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Want to Try Carb Cycling?

If you’re interested in learning how to implement carb cycling into your week (without obsessing over numbers), reply to this post or fill out my contact form—I’m happy to help you get started in a simple, sustainable way.

And if you’re not already using a high-quality olive oil as part of your daily routine, Oliveda’s is a great place to start.

Stay healthy my friends!

XO,

Carrie A Groff

PS – Our Next 5-Day Metabolic Reset Starts August 18!

We’re doing a carb cycling-style reset to help you jumpstart fat loss, balance blood sugar, and improve energy—without feeling restricted.

It’s just 5 days—and it’s the perfect way to see how powerful carb cycling can be when paired with balanced meals and smart supplements.

✨ Want in? Fill out this form and check the box at the bottom to sign up for our next 5-Day Reset.