3 hour window for fat loss phase
​June 1, 2018 - Dec 1 2018 

It has been very helpful for me to use a 24 hour clock to map my strategy.
​This a goal a direction, something to adjust when life changes. 
This has nothing to do with what I am eating 
This is what my Lifting Days look like 

I switch from just water to other things like tea or Apple Cedar Vinegar 

I strategically use carbs to spike insulin to shuttle protein nutrients to the muscles 
​
​I break my fast with coconut water other carbs and Essential Amino Acids to fuel for my workout 

​Higher Carb Day 
This is what Cardio Days look like 

The difference is I am working out before I break my fast to target body fat 

Higher Fat Day - no need to spike insulin 

My fasting days look just like this only with no eating window
This shows The Effect of the charts above

-My growth Hormone increases in a fasted state
-My fat metabolism increases from caffeine 
-my metabolism is spiked from my workout and covers my eating and digestion window 

The most important take away is that-
my fasted state doesn't begin until 6 hours after I last ate
People think they are fasting because they haven't eaten for a few hours, this isn't true 
If a person had  6 hour eating window they would be in a fasted state for 12 hours - this is a good protocol for people who are interested in general health and longevity