# Meals

My [optimal time-restricted eating interval](https://pubmed.ncbi.nlm.nih.gov/37838299/):

> 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**](https://alexastrum.gitbook.io/biohacking/protocols/nutrition/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](https://alexastrum.gitbook.io/biohacking/protocols/routines/morning), 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](https://amzn.to/4axPTuJ) or another protein powder to conserve muscle mass, if working out.
