Metabolic Flexibility: The keto diet and Women
- Lauren Dyer
- Jul 15
- 2 min read
Yes, I’m a Keto Advocate - But Here’s Why Some Women Still Need Carbs
Those who know me know I advocate a low-carbohydrate, ketogenic, ancestral, carnivore-informed approach to diet when it comes to optimising metabolic health.
I hate the phrase “everything in moderation” as much as I hate the nonsense concept of calories - a metabolically irrelevant metric that does little to address or correct dysfunction at the cellular level.
That said, there’s growing discussion around carb cycling - and let’s not even get started on the “sugar fast” trend circulating on social media, which claims eating excess sugar promotes fat loss (I’ve already done a post on that).
But here’s where it gets interesting.
While it’s true that carbohydrates are not essential nutrients, a fully ketogenic or ultra-low-carb approach may not be optimal for everyone, especially women undergoing hormonal transition or dealing with chronic stress and low metabolic reserve.
In times of stress, the body prioritises glucose as a quick fuel source. If dietary carbs are low and metabolic flexibility is poor, the body raises cortisol to break down muscle for glucose. Over time, this can lead to:
• Disrupted sleep
• Low progesterone
• Irregular cycles
• Increased anxiety
• Fatigue and burnout
Carbohydrates can acutely suppress cortisol, particularly in the evening, by:
• Stimulating insulin, which downregulates the HPA axis
• Enhancing serotonin production, supporting sleep and calm
• Reducing the need for cortisol-driven gluconeogenesis
In some women - especially those with low body fat, high training loads, or signs of adrenal or thyroid suppression, strategic carb inclusion can act as a buffer, helping restore balance. In these cases, small amounts of well-placed carbohydrate may support:
• T3 production
• Nervous system regulation
• Hormonal stability
However, this is not universal. For women with PCOS, insulin resistance, or inflammatory drivers, increased carbohydrate intake - especially late in the cycle can worsen symptoms, not resolve them.
Context matters.
Metabolic flexibility is the goal - not rigid dietary identity. What works for one body under one set of conditions may not work for another.
If you’re working with midlife clients, athletes, or women navigating hormonal shifts, it’s worth assessing whether their low-carb lifestyle is supporting or straining their system.
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Lauren Dyer
FNTP Registered Nutritional Therapist
BSc Nutritional Biochemistry | MSc Medical Molecular Biology
IFM Certified Health Coach | PHC Ambassador | Nutraceuticals BDM
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