Thanks for asking, Brian.

The diet I'm going to describe has worked for me, which does not necessarily translate to others. But here it is:

I'm heavily relying on meat (mostly lean meats, but everything from poultry to pork to beef). I simply can't live without meat. I can stay without meat for a day, maximum two, but then I become physically and mentally irritated, and insatiable. This is not just imagination. I know several other people who experience the same phenomenon.

I have developed a breakfast that consists mainly of fruits and vegetables blended into a smoothie. You can get the recipe from an earlier post: https://medium.com/right-to-rejuvenation/how-to-build-a-longevity-breakfast-439ee0fe48ae

I designed this "breakfast hack" to supply most of the plant-based nutrients that my wife and I need.

As far as timing is concerned: we exercise first thing in the morning before breakfast. Approximately 3 hours post-breakfast, we have another fruit snack. By 15:00 we have the only main meal of the day, after which we typically don't eat anymore. If I do eat, I have some full-fat yoghurt in the evening.. I also consume approximately 3/4 liter of full-fat milk every day. In case you wonder about that, the demonization of milk lacks any scientific base. I have written another article about that earlier: https://medium.com/illumination/the-amazing-benefits-of-whole-milk-so-why-do-food-guidelines-demonize-it-c198d62f2ed1

That's basically it.