I wanted to give a few details on my recent mini-transformation. When I say I systematically experimented with each of the variables, I really did do this. For example, for the darkness time I increased and decreased it and tracked the changes on weight loss. Same for the exercise outside of the eating window. Same with the weights. So short of living in a labratory for 4 months, I did the best I could to isolate the effects of each variable.
As to what I ate, here is a normal day:
10 am Breakfast – Smoothie made with various berries, banana, and egg protein powder
2 pm Lunch – Salad with vegetables and a double serving of chicken
5:30 pm Dinner – Potato/rice with vegetables and butter/olive oil (also sometimes with eggs or chicken but usually not)
Snacks – Carrots, fruit, dark chocolate, sometimes candy, or whatever I could find
For some reason I found that eating meat at lunch worked better than eating meat at dinner. I have no idea why, and maybe it's just a personal preference. But I tended to feel better and sleep better at night without the meat at dinner.
I also found that rice tended to work better than potatoes. I think that rice is a very "clean" fuel from an autoimmune perspective. Coincidentally, John Welbourn gave a talk at AHS12 and mentioned that all of his athletes tolerated white rice.