Primal Blog

Keto is more than a trend—it can be a powerful strategy for energy, brain clarity, hormone balance, and fat loss. But for women over 40, the standard keto approach may need a few adjustments to truly work.

If you’ve tried keto and felt foggy, fatigued, or frustrated, you’re not alone. That’s why in this guide, we’re breaking down how to do keto the right way—specifically tailored for women navigating hormonal changes, metabolic shifts, and real life.

Let’s talk about how to stop the crash-and-burn cycle and start fueling your body with clean, nourishing, and sustainable nutrition.

Why Keto Hits Differently After 40

As we age, our bodies become more sensitive to insulin, stress, and inflammation. Add in hormone fluctuations from perimenopause or menopause, and suddenly the crash-diet version of keto (often full of bacon, butter, and packaged “keto” snacks) doesn’t cut it.

Women over 40 often experience:

• Slower metabolism
• Increased belly fat
• Blood sugar instability
• Hormonal imbalances (especially estrogen and progesterone)
• Decreased muscle mass

Keto done right can help stabilize these issues—but only if you follow a clean and hormonally supportive version.

Common Mistake: “Cheater’s Keto”

Many people fall into what I call Cheater’s Keto—a high-fat diet loaded with:

• Processed meats and bacon
• Low-quality cheese
• “Keto” bars and shakes full of additives
• Artificial sweeteners and low-fiber snacks

The result? More inflammation, digestive issues, hormone disruption, and often—disappointment.

What Is Clean Keto?

Clean keto focuses on whole food sources of fat and protein, balanced with non-starchy vegetables and intentional supplementation when needed.

Your Clean Keto Plate Might Include:

• Protein: Grass-fed beef, wild-caught salmon, pastured eggs, and Primal Complete Lean Protein (more on that below)
• Healthy fats: Avocados, olive oil, MCT oil, coconut butter, nuts and seeds
• Non-starchy veggies: Spinach, kale, cauliflower, broccoli, cucumbers, zucchini
• Smart carbs (optional for cycling): Sweet potatoes, beets, berries, squash (ideal for hormone support)

Support Your Hormones with Cyclical Keto

While traditional keto restricts carbs daily, cyclical keto introduces strategic carb refeed days, which can help support:

• Estrogen and progesterone balance
• Thyroid function
• Better sleep and mood
• Increased libido
• Metabolic flexibility

Try This:

• Monday–Friday: Stick to 20–30g of net carbs daily
• Saturday–Sunday: Add clean carbs like sweet potatoes, squash, or berries (80–120g)

Don’t Skip the Protein—Just Choose Wisely

As women over 40, we need more protein to preserve muscle mass, support metabolism, and balance blood sugar. But many keto diets under-deliver on clean protein or overload on low-quality sources.

That’s why I recommend Primal Complete Lean Protein—my doctor-formulated blend that includes:

• Whey Protein Isolate for muscle repair
• Egg White Protein for amino acid support
• Collagen for joint, gut, and skin health
• MCT oil for keto-friendly fat
• Probiotics for better digestion

It’s gluten-free, soy-free, no artificial sweeteners, and designed to fuel your day with purpose.

Clean Keto Shake Recipe: Primal Chocolate Coconut Bliss

Here’s a quick and delicious shake to kickstart your morning or power up your afternoon.

🥥 Chocolate Coconut Bliss Shake

Ingredients:

• 1 scoop Primal Complete Lean Protein (Chocolate)
• ½ cup unsweetened coconut milk
• ½ small avocado
• 1 tablespoon almond butter
• 1 tablespoon chia seeds
• Handful of spinach (optional)
• Ice + water to desired thickness
• Optional: 1 tsp MCT oil for extra fat fuel

Instructions:
Blend all ingredients on high for 30–60 seconds until smooth and creamy. Enjoy immediately!

➡️ Macros (approx): 28g protein | 15g fat | 6g net carbs

Keto can be an incredible tool for women over 40—but only when done with intention, whole foods, and a focus on hormonal support, not restriction.

So if you’ve tried keto before and didn’t feel your best, don’t give up. Clean keto, paired with protein-rich, anti-inflammatory nutrition, can help you regain energy, confidence, and control over your health.

✨ Your body changes. Your approach should too. ✨

Ready to Reset, Recharge, and Reclaim Your Health?

Join me for Dr. Cherine’s 30-Day Fall Into Fitness Challenge—your guided path to real results.

✔️ Weekly meal plans with clean keto recipes
✔️ Daily fat-burning workouts
✔️ Private support community
✔️ Motivation and accountability
✔️ Supplement support featuring Primal Complete Lean Protein

➡️ Click here to learn more and join the challenge

🎧 And don’t forget to listen to the full podcast episode on this topic on The Longevity Lounge with Dr. Cherine—now streaming on Apple, Spotify, and YouTube.