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02/25/26

#240 Carbohydrates after 50|Fat Loss and Insulin Resistance

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Why Mature Women Still Need Carbohydrates

The Truth About Insulin Resistance, Fat Loss & Energy After 50

Hi, I’m Ginny McArthur — nutritionist, fitness trainer and life coach. I’ve been doing this work for 25 years, and I’m obsessed with helping women live long, energetic, strong lives — with a little bit of badassery thrown in.

Today we’re talking about carbohydrates.

Specifically:
Do mature women still need them?
And what happens when we cut them too low?

Let’s clear this up properly.

“Age-Related” Insulin Resistance Isn’t About Age

Recently my brother told me he was developing “age-related insulin resistance.” He blamed genetics.

I called him out immediately.

There is no such thing as inevitable age-related insulin resistance. There is lifestyle-related insulin resistance. There can be a genetic predisposition, yes. But genes load the gun — lifestyle pulls the trigger.

What causes insulin resistance?

Constant exposure to refined carbohydrates and ultra-processed foods.

When we eat large amounts of refined carbohydrates — white flour, sugar, packet foods — our body has to pump out insulin to control blood sugar. Over time, the cells stop responding properly. They become resistant.

But here’s the powerful part:

I reverse insulin resistance in my programs all the time. I regularly help women bring their HbA1c back into the normal range. I’ve seen type 2 diabetes reversed. I’ve seen medication reduced or removed.

How?

Food.
Strength training.

That’s it.

Cutting Carbs Is Not the Long-Term Answer

When blood sugars rise, many women panic and go keto or carnivore.

Short term? The scales may drop.
Long term? It’s not the answer.

Mature women need carbohydrates — but we need the right kind.

Whole-food, high-fibre, slow-release carbohydrates do something remarkable:

  • They feed your gut microbiome.

  • They improve insulin sensitivity.

  • They help regulate appetite.

  • They reduce inflammation.

  • They support immune function.

  • They strengthen the gut barrier.

The fibre in whole carbohydrates stimulates the same GLP-1 pathways targeted by medications like Ozempic and Wegovy — naturally.

And here’s something most people don’t realise:

Healthy gut bacteria actually encourage your body to burn fat efficiently and reduce cravings for sweet foods.

Carbohydrates don’t stop fat burning.
Poor-quality carbohydrates do.

How Much Carbohydrate Does a Mature Woman Need?

In my professional opinion, most mature women need at least 120 grams per day, and often closer to 150–160 grams or more for sustainable fat loss and stable energy.

When carbohydrates drop too low:

  • Muscle glycogen drops

  • Energy drops

  • Thyroid function can be affected

  • Cravings increase

  • The diet–binge cycle begins

That cycle is exhausting.

A better strategy is this:

Remove refined carbohydrates.
Replace them with dense, fibre-rich whole foods.

The Carbohydrates That Support Fat Loss

What to reduce or remove:

  • White sugar

  • White flour

  • Crackers and chippies

  • Refined pasta

  • White rice

  • Ultra-processed “plant-based” packet foods

What to increase:

  • Brown rice

  • Pearl barley

  • Bulgur wheat

  • Wholegrain oats

  • Legumes

  • Lentils

  • Beans

  • Dense rye bread

  • Dense sourdough

  • Kลซmara

  • Pumpkin

  • Beetroot

  • Root vegetables

  • Fruit and vegetables in abundance

These foods keep you full.
They feed your microbiome.
They stabilise blood sugar.
They support long-term fat loss.

Timing Matters for Fat Loss

If weight loss is your goal, here’s a simple strategy that works beautifully:

Front-load your carbohydrates earlier in the day.

Have your dense carbohydrates at breakfast and lunch.
Taper them in the evening.

This supports:

  • Energy for movement

  • Stable blood sugar

  • Better sleep

  • Reduced night-time cravings

The Missing Piece: Strength Training

But here’s the part most women ignore.

Where do we want those carbohydrates to go?

Into muscle — not around the waist.

Active muscle tissue is like a sponge. It absorbs glucose from the bloodstream and stores it as glycogen for energy. That keeps blood sugar stable and prevents insulin resistance.

Strength training:

  • Improves insulin sensitivity

  • Prevents muscle loss with age

  • Increases metabolic flexibility

  • Protects bone density

  • Supports fat loss

  • Keeps you strong and capable

Breaking down muscle fibres through resistance training — weights, bands, bodyweight — keeps your cells responsive to insulin.

It keeps them awake. Listening.

Strength training is non-negotiable.

Carbohydrates for Mature Women: The Five Key Takeaways

  1. Insulin resistance is not an inevitable part of ageing.

  2. We need carbohydrates to avoid the diet–binge cycle and support fat burning.

  3. Choose whole-food, fibre-rich carbohydrates — avoid refined packet foods.

  4. Strength training must be part of the equation.

  5. Front-load carbohydrates earlier in the day if fat loss is your goal.

The Bottom Line

Extreme diets work because they remove processed food — not because carbohydrates are the enemy.

If you want to age young, vibrant and strong, you need:

  • Muscle

  • Fibre

  • Whole-food carbohydrates

  • Consistency

  • A sustainable approach

Not restriction.

If you need help with food, movement or mindset, I currently have spaces in my 12-week Gold Program where I work with you one-on-one to build a lifestyle that supports a long, energetic health span.

You don’t need another extreme diet.

You need the right strategy — done consistently.

And that’s exactly what we build together.

Ginny ๐Ÿ’š