# @ciarafoyinc on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DPq0U6uEYqO
- **Gondola URL:** https://gondola.cc/posts/61793463-ciarafoyinc-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/136b4f2531.jpg
- **Posted:** 2025-10-11T12:31:51.000+00:00
- **Account Owner:** Ciara Foy // Nutritionist • Hormone Expert • 20 Yrs (@ciarafoyinc) — https://gondola.cc/ciarafoyinc

## Caption

You’re in the gym 5 days a week. Heavy lifting, doing everything “right.” but fighting cravings, not seeing any fat loss and exhausted.  Here’s what will change everything… 😳

Hi! I’m Ciara, 49, and after 20 years helping women understand their hormones, I know the truth about our 40’s: Your bedtime matters MORE than your workout timing.

Here’s the science trainers miss:

🧬 The Deep Sleep Problem:

10 PM to 6 AM aligns with your natural cortisol/melatonin rhythms. Miss this window = little deep sleep = you wake up insulin resistant. Fat burning? A slog!

💪 The Growth Hormone Window:

Deep sleep releases growth hormone for muscle repair and fat burning. No deep sleep = no growth hormone = that strength training built zero muscle.

🔥 The 3-Hour Rule:

Stop eating by 7 PM so you can digest, lower body temp/heart rate, and enter deep sleep.

📉 The Cascade:
No deep sleep → insulin resistant → can’t burn fat → store fat → crave sugar → worse sleep → repeat

The domino: Late eating → poor sleep → no growth hormone → insulin resistance → fat storage → high cortisol → that workout yesterday? Wasted.

Here’s the truth that stings:

When you were younger? You could eat at 9pm, sleep at midnight, wake up lean.

Perimenopause changed the rules. Now you’re dealing with declining estrogen, higher cortisol, lower growth hormone…..zero margin for error.

The little things aren’t little anymore. This is why 10pm bedtime + 7pm eating cutoff makes such a massive difference NOW.

Your circadian rhythm controls deep sleep. Deep sleep controls growth hormone AND insulin sensitivity. 

These control whether you build muscle and burn fat or store fat and waste muscle.

Fix the foundation and suddenly:

• Wake up insulin sensitive
• Growth hormone rebuilt your muscles
• Calorie deficit works
• Body releases belly fat

Start here. Dial this in. The little things add up to massive results when you work WITH your hormones.

🔥 Comment “METABOLISM” for my LIVE FREE masterclass Tuesday, Oct 14th 9AM PST/12PM EST

Drop 🙌 if this clicked!

SAVE + FOLLOW 👉 ciarafoyinc 

#bellyfatloss #womenover40 #10pmbedtime #sleepandweightloss #insulinresistance #perimenopausalweightloss

## Stats

- **Views:** 5,508
- **Likes:** 72
- **Shares:** 0
- **Comments:** 41

## Tags

perimenopausalweightloss, 10pmbedtime, womenover40, insulinresistance, bellyfatloss, sleepandweightloss

---
Copyright (c) Gondola