# @ciarafoyinc on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DZGs2iyiszi
- **Gondola URL:** https://gondola.cc/posts/66321389-ciarafoyinc-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/57db280879.jpg
- **Posted:** 2026-06-03T01:07:20.000+00:00
- **Account Owner:** Ciara Foy // Nutritionist • Hormone Expert • 20 Yrs (@ciarafoyinc) — https://gondola.cc/ciarafoyinc

## Caption

Every 25-year-old trainer will come for me for this. I’m sharing it anyway.

They’ll tell you meal timing doesn’t matter. Just eat in a deficit. A calorie is a calorie.

That works for a 25-year-old metabolism. After 40, with melatonin rising at night and insulin sensitivity dropping after dark, it’s backwards.

I’m 49. I eat more than women half my age and I sleep through the night without trying. Not because my estrogen is perfect. Because I run my evenings around my hormones.

Here are the 5 controversial things I do every evening:

	1.	I’m asleep by 10pm, strict.

Earlier sleep means more deep sleep, the stage where growth hormone is released and your body repairs. It also means lower waking cortisol and steadier morning blood sugar.

	2.	I stop eating by 7pm.

Late food keeps your core temperature and blood sugar up when both should be falling for sleep. Melatonin also suppresses insulin at night, so the same meal spikes you higher than at noon (PMC9889728).

	3.	I don’t snack after dinner.

Every time you eat, insulin rises, and it has to fall before your body can burn fat. Grazing at night keeps fat burning switched off until morning.

	4.	My only evening movement is a zone 2 incline walk.

Nothing harder. Intense training at night spikes cortisol when it should be dropping. My real workouts happen in the morning or after lunch, never evening.

	5.	I eat more than you’d expect, and fibre is the anchor.

Fibre is the macronutrient nobody talks about: it feeds your microbiome, keeps you full, blunts the overnight glucose curve, and keeps everything moving. I build dinner around protein and fibre, lots of greens and beans is a fav.

None of this is willpower. It’s strategy. Get the evening right and the 3am wake-ups stop, then the weight starts to move.

Comment PERI and I’ll send you my free Perimenopause Guide to Hormone Balance, your blood sugar roadmap and the first step to balancing every hormone after 40.

Save this for the next time you’re standing at the fridge at 9pm telling yourself “just a little something.”

Follow for the science your trainer doesn’t know about.

#perimenopause #womenover40 #mealtiming #insulinresista

## Stats

- **Views:** 1,217
- **Likes:** 42
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## Tags

mealtiming, insulinresista, womenover40, perimenopause

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