Hi Friend,

Carbs often get a bad rap, especially after 50. The truth? Carbohydrates aren’t the enemy—it’s how our bodies process them as we age. Here’s the science: simple carbs (like bread or bagels) digest quickly, spike blood sugar, and trigger a big insulin response. When insulin is high, your body stores more fat—most often around the belly. And since hormones like estrogen are declining, it’s harder to bounce back from those spikes.

But here’s the good news: you don’t have to ditch carbs to lose weight. You can simply eat them smarter.

1. Harness Resistant Starch

Here’s a powerful, evidence-backed trick: cook starchy carbs (like potatoes, rice, or pasta), then chill them in the fridge for 12+ hours. Freeze bread for the same effect and remove from the freezer to reheat or toast. Cooling changes the structure into resistant starch, meaning your body digests it more slowly. This lowers the blood sugar spike by up to 40–50% and feeds your healthy gut bacteria.

Bonus: Resistant starch has what’s called the second meal effect. That means when you eat it, it can improve your blood sugar response at your next meal too. So if you enjoy a chilled quinoa or rice bowl at lunch, your body is more stable at dinner as well.

2. Never Eat Carbs Naked

Pair carbs with protein or healthy fats—like adding avocado to toast or eggs or yogurt to your oatmeal. This slows digestion and reduces cravings later.

3. Choose Fiber-Rich Carbs

Foods like lentils, beans, oats, quinoa, and berries not only slow digestion but also keep you fuller for hours while supporting hormone harmony and gut health.

4. Swap Smart

Think cauliflower rice, spaghetti squash, or zucchini noodles when you want lighter options that still satisfy.

5. Time It Right

Your body uses carbs best earlier in the day or after exercise, when muscles are primed to soak them up as fuel instead of storing them as fat.

✨ Bottom line: You can enjoy carbs and still lose weight after 50—when you eat them the right way.

Try this quick and easy balanced bowl recipe. Grill chicken ahead, cook and cool quinoa for a quick and delicious meal. 

📌 Quinoa Power Bowl  Serves 1

• 4 oz grilled chicken breast (you can use salmon if you prefer)

• ½ cup cooked, chilled quinoa (resistant starch boost!) reheated

• 1 cup steamed broccoli

• ½ cup roasted bell peppers

• ¼ avocado, sliced

• Drizzle: 1 tsp olive oil + big squeezes of lemon

Macros (approx.):
📊 481 calories | 43.5g protein | 16g fat | 36g carbs | 10g fiber

This bowl is protein-packed, fiber-rich, and designed to help stabilize blood sugar while fueling your muscles and metabolism. The chilled quinoa adds resistant starch, which not only blunts blood sugar spikes but also creates the “second meal effect”—helping your body better manage blood sugar at your next meal too.

💡 Closing Thought

Carbs don’t have to be the enemy—when you eat them smart, they can work for you. Pairing protein, fiber, and healthy fats with resistant starch helps you lose stubborn belly fat, keep energy steady, and support long-term health after 50.

I have 2 openings for 1:1 coaching starting September 1. If you start then, you could feel leaner, stronger, and more toned by the holidays. On average, my 90-day clients lose 10–12 lbs., but more importantly, they feel energized, and at ease in their clothes—imagine heading into holiday shopping with more freedom and feeling great! Click the button I'm in to set up a call and learn more about how 1:1 health coaching can help you transform your life.