Meals

My optimal time-restricted eating interval:

Males with high blood pressure risk: 6-8 hours, concluded before 6-8 p.m.

Every day, targeting 2-3 large meals per day, with little to no snacking in between.

• 9:30 - 10:30 Breakfast, skipped on most days

• 13:30 - 14:30 Lunch

  • 14:30 - 15:00 Post-meal workout (if eating carbs)

• 18:30 - 19:30 Dinner (4h before bed)

  • 19:30 - 11:30 14h fasting

    • 23:00 - 07:00 Sleep (16h fasting)

    • 07:00 - 11:30 Morning routine, might include zero-carb/low-protein drink

3-day fast

During the study, some participant will perform a few 3-day fasts.

• Thu evening: low/no carb meal.

• Each fasting morning: sleep in as late as possible.

• Take a long walk or do outdoors chores in the morning, if ketones <0.5.

Permitted during the fast:

• Bulletproof Coffee in the morning.

• Lots of water with electrolytes.

• Tea (unflavored). Black, green, or matcha. Non-fruity, non-sweetened herbal tea.

• Supplement with up to 5g/day of BCAA or another protein powder to conserve muscle mass, if working out.