Gavin Attorre

Gavin Attorre Creator 90 Day FatLoss Blueprint
Helping 100’s of Guys Drop 25kg BodyFat, look like a Superhero & never miss Family Pizza Night�
DM”Superhero”for info

02/23/2026

If you’re training hard, eating right, and still not where you want to be. This is why

One week of 5 hours sleep per night:

→ Testosterone drops 10-15% (equivalent to aging a decade)
→ Cortisol spikes 51%
→ Insulin sensitivity drops 20%
→ Muscle protein synthesis drops 19%
→ Hunger hormones spike. Cravings go through the roof

This isn’t one system failing. It’s everything failing at once. From the same source

No supplement fixes what bad sleep breaks

I’ve put together a full sleep optimisation cheat sheet covering morning routine, night routine, nutrition, supplements, and more

Hit follow and drop SLEEP in the comments and I’ll send it to you

Save this

Send it to someone running on 5 hours a night

They need it

Don’t just teach with wordsTeach through how you liveYour kids watch everything you doHow you speakHow you handle stress...
02/22/2026

Don’t just teach with words
Teach through how you live

Your kids watch everything you do

How you speak

How you handle stress

How you train

How you take care of yourself

How you bounce back when days go off-track

They absorb it all

Every day I remind myself that I’m modelling something
Ownership
Honesty
Effort
Self-respect

I’m not perfect every day, but that’s what they see too and that’s ok

These two little humans are my biggest gift
They push me to raise my standards and grow
Not for perfection
For example

Whatever path they choose in life, I’ll back them

And right now, I’m already blown away by who they’re becoming

Their emotional awareness
Their ability to pause before reacting
Their curiosity
Their heart

That starts at home
It starts with me

And I’m committed to giving them someone worth learning from

This is how I push forward each day on what I commit to and do what I said I would do 🫶🏻

Here’s what a testosterone-friendly day looks like for a man over 35Wake at the same time, get light in your eyes, hydra...
02/21/2026

Here’s what a testosterone-friendly day looks like for a man over 35

Wake at the same time, get light in your eyes, hydrate

Lift 3–4 times per week with big lifts, add 1–2 short HIIT sessions, and walk

Eat enough protein, plenty of healthy fats, and match carbs to your training

Include foods like avocado, nuts, cruciferous veg, fermented foods, and fish

Cut caffeine after midday

Put your phone away an hour before bed. Sleep 7–9 hours

Check in weekly with libido, morning erections, mood, and performance

Those are your real-time hormone dashboard

“Comment ‘BLUEPRINT’ if you want this laid out as a checklist you can follow”

This is why I love what I do …..it changed my lifeAnd it’s also why I fight so hard for the people I coachI’ve built fro...
02/18/2026

This is why I love what I do …..it changed my life

And it’s also why I fight so hard for the people I coach

I’ve built from nothing
I’ve rebuilt under pressure
I’ve learned that growth doesn’t happen when things are easy

If you can’t push for yourself right now,
anchor your transformation to something bigger than you

Your family
Your future
Your standards

It worked for me
And I know it can work for you too

Hit Follow and get ready for more 🤝

My testosterone stays between 650–850 year-roundI’m 45Two kidsBusinessesTraining every weekAnd it’s not because I’m “luc...
02/14/2026

My testosterone stays between 650–850 year-round

I’m 45
Two kids
Businesses
Training every week

And it’s not because I’m “lucky.”

Most men over 40 aren’t losing testosterone because of age

They’re losing it because of:

• Alcohol
• Poor sleep
• Under-eating
• Over-training
• Low aerobic capacity
• Excess body fat

Higher body fat increases aromatase.
Aromatase converts testosterone into estrogen

You can’t out-supplement that
You can’t out-train it either

The unsexy truth?

Lift consistently
Build your aerobic base
Sleep properly
Eat enough
Stay lean

That’s it

Save this if you’re serious about getting your numbers up

And comment below:

What’s the one habit you know is holding your testosterone back right now?

If you’re over 40 and want to optimise properly

Hit follow 🤝

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Los Angeles, CA
90291

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