# @ciarafoyinc on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DQcLmY5kdPo
- **Gondola URL:** https://gondola.cc/posts/61793468-ciarafoyinc-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/46ac118211.jpg
- **Posted:** 2025-10-30T16:37:10.000+00:00
- **Account Owner:** Ciara Foy // Nutritionist • Hormone Expert • 20 Yrs (@ciarafoyinc) — https://gondola.cc/ciarafoyinc

## Caption

The science-backed habits I avoid (and why you should too) 🧬

As a 49-year-old nutritionist with 20 years specializing in women’s hormonal health, these aren’t random rules, they’re research-backed strategies that keep my hormones balanced.

Here’s what the science shows:

The 7pm Eating Rule:
When you eat late, you’re working against your biology. Research shows that eating after 7pm disrupts your circadian rhythm, your body’s internal clock that regulates metabolism. Late eating increases insulin resistance, raises morning blood sugar levels, and disrupts sleep quality because your body should be winding down, not digesting food.

Evening Workouts:
Exercise raises cortisol and body temperature, which signals your body to wake up, not wind down. Training in the evening can delay melatonin release, making it harder to fall into deep, restorative sleep.

Weekend Sleep-Ins:
Sleeping in disrupts your circadian rhythm consistency. Your body craves routine. Irregular sleep patterns confuse your hormonal signals and make it harder to maintain metabolic health throughout the week.

Late-Night Netflix:
Blue light exposure after sunset suppresses melatonin production and keeps cortisol elevated when it should be dropping. What feels like “relaxation” is actually preventing your body from entering its natural wind-down phase. Plus, nothing is more stress relieving than going to bed for some extra 💤 

Skipping Sleep Optimization:
Eye masks block light that disrupts melatonin. Mouth tape encourages nasal breathing, which improves sleep quality and reduces inflammation. I’ve been using tapehersleep’s adorable pink mouth tape and nose strips for over six months and it has greatly improved my restfulness scores on my Oura ring. 

Your pillow matters, regular pillows create facial compression and wrinkles over time.

These aren’t restrictions, they’re strategic choices.

Small timing changes = massive hormonal shifts.

❤️ Go check out tapehersleep & Save
15%with code CIARAFOY!

#hormonalhealth #womenover40 #circadianrhythm #mealtiming #perimenopausalhealth #metabolichealth #insulinsensitivity #cortisolbalance #sleepoptimization

## Stats

- **Views:** 7,971
- **Likes:** 157
- **Shares:** 0
- **Comments:** 22

## Tags

womenover40, insulinsensitivity, cortisolbalance, sleepoptimization, circadianrhythm, perimenopausalhealth, metabolichealth, mealtiming, hormonalhealth

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