If you feel like your metabolism has suddenly hit the brakes in midlife, you’re not imagining it. The hormonal shifts that come with menopause—specifically the drop in estrogen levels—can lead to a slower metabolism, increased insulin resistance, and a frustrating tendency to store fat around the midsection (ugh, right?).
And if you’re an active woman over 50, follow a plant-based or vegan lifestyle—you might be wondering how to fuel your body without feeling stuck, frustrated, or overwhelmed by what’s “supposed” to work.
But before you resign yourself to the “that’s just how it is” mentality, know this: there are strategies that work with your body’s changing needs instead of against them. And one of the most effective? Carb cycling.
This isn’t just another fad—it’s a science-backed, flexible approach to fueling your body, keeping hormones happy, and optimizing metabolism without deprivation or extreme restriction.
Let’s break it all down.
What is Carb Cycling? (Hint: It’s Not About Riding a Bike While Eating a Donut 🍩🚴♀️)
Carb cycling is a strategic approach to eating that alternates between lower-carb and higher-carb days to support fat loss, energy levels, and muscle maintenance.
👉 It’s NOT keto.
👉 It’s NOT carb deprivation.
👉 It’s NOT a magic pill—but it is an incredibly effective tool when done correctly.
Think of it like this: Instead of constantly restricting carbs (which will backfire), carb cycling allows you to use them strategically to support your metabolism, workouts, and hormone balance.
Here’s one thing to know: Carb cycling is ONLY done in a fat loss phase (aka when you're in a calorie deficit). If you're eating at maintenance or in a muscle-building phase, your body doesn’t need carb cycling.
Why Carb Cycling Works (Especially for Active Women Over 50!)
Midlife is the time to work with your body, not fight it. Here’s why carb cycling can be a total game-changer:
1. Supports Weight Loss (Without the Plateau!)
If you’ve ever hit a frustrating weight loss plateau, it’s often because your body has adapted to a consistent calorie and macro intake—making fat loss harder.
Carb cycling helps keep your metabolism on its toes by preventing metabolic adaptation while still keeping you in a calorie deficit.
🔹 Lower-carb days encourage fat-burning because they stabilize insulin levels and help your body tap into stored fat.
🔹 Higher-carb days refuel glycogen stores, prevent muscle breakdown, and keep leptin (your hunger-regulating hormone) happy—so your metabolism doesn’t slow down.
The result? Steady, sustainable fat loss without hitting the dreaded plateau.
2. Improves Insulin Sensitivity (Goodbye, Energy Crashes & Sugar Cravings!)
One of the biggest shifts in midlife is an increase in insulin resistance—which can lead to weight gain, fatigue, and cravings.
The good news? Carb cycling can help.
✅ Lower-carb days keep insulin levels stable, preventing sugar crashes and making it easier for your body to burn fat.
✅ Higher-carb days keep your body’s insulin response healthy and efficient, so you’re less likely to store excess carbs as fat.
Translation: You get the benefits of lower carbs without the drawbacks of long-term carb restriction.
3. Yes, Even Vegans Can Carb Cycle!
If you follow a plant-based or vegan diet, you might be thinking:
🧐 “Is it even possible to go lower-carb when most plant-based meals seem to be high in carbohydrates?”
The answer is YES!
The key is learning how to balance plant-based protein sources with smart carb choices.
✅ Most plant-based women rely on legumes, grains, and starchy vegetables to get in their protein—these are great but can lead to all high carb days, and lower protein. Learning how to balance your macronutrients to get the right amount of protein and carbs then allows you to strategically adjust our carbs.
✅ Focusing on plant-based protein sources (like tofu, tempeh, seitan, and higher-protein legumes) can help keep macros balanced.
✅ Understanding macro balance allows you to eat enough protein while still structuring high and low-carb days effectively.
💡 When you learn how to fuel your body according to your macros, carb cycling is 100% possible—no matter what your diet preference is!
4. Supports Muscle Maintenance (Because Metabolism Needs Muscle!)
One of the biggest factors in midlife metabolism is muscle mass—and we lose it naturally as we age.
👎 Less muscle = slower metabolism and harder fat loss.
👍 More muscle = higher calorie burn and a healthier body composition.
Carb cycling helps preserve lean muscle by giving your body the carbs it needs on training days—without overdoing it on rest days.
💡 Pro tip: If you’re strength training (which you should be!), higher-carb days will improve recovery, support performance, and help with muscle definition.
The 5:2 Carb Cycling Method (The Simplest & Most Effective Approach!)
There are many ways to structure carb cycling, but for simplicity and sustainability, I only offer the 5:2 method in Macro’s RX.
🔹 5 Days of Lower Carbs: Your proteins and fats will stay the same all seven days.
🔹 2 Days of Higher Carbs: Strategic carb increases to support metabolism, performance, and recovery.
💡 Bonus: If you work with me in personal coaching, we can explore different structures—but in Macro’s RX, we keep it simple and effective with the 5:2 method.
How Macro’s RX Can Help You Implement Carb Cycling (Without Guesswork!)
If you’re intrigued by carb cycling but have no idea how to set up your macros, that’s where Macro’s RX comes in.
✔️ One-time macro assessment tailored to YOUR metabolism & fat loss goals.
✔️ Custom carb cycling macros (based on the 5:2 method) so you know exactly what to do each day.
✔️ No guesswork, no confusion—just a plan that WORKS.
💡 Ready to stop spinning your wheels and start seeing real results? Click here to grab your custom macro breakdown + carb cycling add-on today!
Final Thoughts: Work Smarter, Not Harder!
Carb cycling isn’t a quick fix or magic diet (remember, that doesn't exist)—but when done correctly, it’s a powerful tool for midlife women who want to:
🔥 Lose fat without starving.
💪 Maintain muscle and metabolism.
⚖️ Balance hormones & feel amazing.
Ready to take the next step? Let’s get your macros dialed in today! 🎉
Xo,
~Nancy
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