@cesare_shapable: Comment “SLEEP” to get my Sleep Optimisation Protocol💤 Sleep isn’t about “8 hours.” It’s about hormonal timing. Most men over 40 don’t struggle because they lack discipline. They struggle because: • Cortisol is elevated at night • Core body temperature stays too high • Blood sugar crashes at 2–3am • Growth hormone never peaks properly Deep sleep is where: Testosterone is supported Growth hormone pulses Insulin sensitivity improves Brain inflammation reduces If you wake up tired, bloated, wired at night, or crashing at 3pm… Your circadian rhythm is misaligned. A few things most people don’t know: • Late meals blunt growth hormone release • Alcohol destroys REM architecture even if you “sleep 8 hours” • Room temperature affects melatonin secretion • Nighttime dehydration is real, but overhydration before bed fragments sleep • Blue light after 9pm suppresses melatonin significantly Sleep quality > sleep duration. And consistency beats hacks. If you want fat loss, stable energy, and optimal hormones… You don’t fix it in the gym. You fix it at night. Comment “SLEEP” and I’ll send the full optimisation framework I use inside Shapeable.

Bruno :

we can't even sleep with pyjamas anymore 😭

￴ ￴ ￴ ￴ ￴ ￴ ￴￴￴ ￴ ￴ ￴ ￴ ￴ ￴ :

But I want to sleep with clouds

ElChilpayate :

Sleeping naked in a seismic zone, no way

chenkenzi :

jewish man with asian fetish :

sleeping naked?

theendissoonhere :

melatonin 3mg every night?

Spike :

What if I can't sleep at the same time every day?

joe45761682£45 :

Imagine this guy at your party

The Foam Witch :

**cries in shift worker**

gaelan_daryl 🚬 :

i do all of ts

Heisenberg :

sleep

legrandkoussage :

Sleep

Theo :

Oh shoot now I can't sleep with pajamas

ravensburger03 :

Sleep

LiamT1988 :

S.E.B.A.S.T.I.A.N :

Sleep

Sultan :

Reyy :

Sleep

Jbizzy 😈 :

Sleep

alfie.utfv :

sleep

NG2T :

SLEEP

Luis Miguel Gomes Di :

Sleep

solli :

I drink water before bed all the time and ive never had too wake up and go too pee