Why Low-Carb Isn’t Always the Answer for Women Over 35

I remember when I turned 36, almost 10 years ago. I did what almost every woman I knew was doing:

I cut carbs, skipped breakfast, increased my caffeine to 2 cups a day and pushed harder in my workouts with intense running, climbing stairs and lifting heavy weight.

It “worked”… for a few weeks.

The scale dipped a little.

My jeans felt looser.

But soon, something strange happened:

My energy tanked.

My sleep got worse.

My cravings were out of control.

My cycle became irregular for the first time in my life.

And despite eating less, my belly felt more bloated.

As a health and hormone coach today, I now know what I didn’t know then:

Going low-carb can backfire — especially for women over 35.

Let me tell you since I realised why smart carbs are my natural fixers, I am a new person.

The Hormonal Truth No One Talks About After 35

Your 20s and early 30s are hormonally different from your late 30s and 40s. Around 35, subtle shifts begin:

• Estrogen starts to fluctuate

• Progesterone begins to dip

• Cortisol becomes more sensitive

• Insulin response changes

• Muscle mass slowly declines

This means your metabolism isn’t “slower” — it’s more sensitive.

Your body is doing more internal balancing, and it needs more support, not more restriction.

How carbs affect women’s hormones

Low-carb isn’t bad — it’s just not universally good.For many women over 35, here’s what actually happens:

1. Low-Carb Raises Cortisol — Your Stress Hormone

When you cut carbs too drastically, your body perceives it as stress.

High cortisol leads to

• stubborn belly fat

• anxiety or irritability

• poor sleep

• increased cravings

If you’re already juggling work, kids, life, or perimenopausal shifts…your cortisol is already elevated. Low-carb adds fuel to the fire.

2. Your Thyroid Needs Carbs to Function

Carbohydrates help convert T4 → T3, the thyroid’s active hormone.

Without enough carbs, women often experience:

• fatigue

• cold hands/feet

• hair thinning

• slower metabolism

If you’re a woman over 35, the thyroid becomes even more sensitive. Restrictive dieting can unintentionally slow it down.

3. Carbs Boost Serotonin (Your Mood Chemical)

Women naturally have lower baseline serotonin than men.Carbs help create serotonin — the neurotransmitter that controls:

• mood

• anxiety

• cravings

• sleep

When women cut carbs too much, they often say:

“I’m doing everything right, but I feel miserable.”There’s a hormonal reason, think again and tune your diet.

4. PMS and Perimenopause Symptoms Can Worsen

Carbs help stabilize estrogen and progesterone.Too few carbs can increase:

• mood swings

• bloating

• breast tenderness

• headaches

• irritability

If you’re entering your late 30s or early 40s, these fluctuations intensify.Low-carb usually makes them worse — not better.

“Best diet for hormone balance over 35”

You don’t need low carbs. You need smart carbs.

Choose Quality Carbs

• Sweet potatoes

• Brown rice

• Quinoa

• Oats

• Lentils

• Fruits

• Root vegetables

These support gut health, fiber balance, and steady blood sugar.

Time Your Carbs Wisely

Morning:A protein + complex carb breakfast supports cortisol rhythm.(Skip the black-coffee-only mornings — it spikes stress hormones.)

Post-workout:A carb + protein meal helps muscle recovery and lowers cortisol.

Evening:Carbs help produce serotonin → melatonin, improving sleep.

Pair Carbs With Protein & Fats

This keeps your blood sugar stable.Example:

• Oats + chia + nuts

• Rice + dal + vegetables

• Roti + paneer + salad

• Fruit + Greek yogurt

  
  

A Real Example:

When More Carbs = Better Hormones

One of my clients (42, corporate job, two kids) came to me exhausted on a low-carb diet.She was eating “clean” but felt:

• tired by 11 a.m.

• craving sweets at night

• unable to lose belly fat

• irritable during PMS

We reintroduced:

• ½ cup oats with Greek yogurt for breakfast

• fruit mid-afternoon Apple, Pear, Kiwi

• Brown rice with sauteed vegetable

Within four weeks:

• her energy stabilized

• PMS reduced by 40%

• cravings decreased

• sleep improved

• she lost inches around the waist (more so as she was finishing her dinner by 6 pm)

Not because she cut carbs — but because she ate them the right way.

The Takeaway: Your Body Isn’t Broken — It’s Changing

If you’re a woman over 35, your hormones and metabolism have different needs.Cutting carbs might feel like the “quick fix,” but it often leads to burnout, cravings, and hormonal chaos.

The solution is not less food…it’s smarter nourishment.

Your body will thank you for choosing balance over restriction.

If You Want Support:

I help women balance hormones, boost energy, and feel good in their bodies without extreme diets or overwhelm.

If you’d like to learn carb-intelligent eating for your hormonal stage, join me at The Health Elixirs.