Results of a Mini-Transformation Part II

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.