Ai Diet

This is a very good question — and it shows you’re thinking at the systems level, not just “dieting.”

Let’s design this so:

• You sync with your wife’s rhythm

• You lose belly fat

• You protect muscle

• You don’t guilt-spiral about fasting or autophagy

I’ll be very clear and grounded here.

1️⃣ First: remove the guilt about 3-day fasts

“I feel bad I haven’t done a three-day fast and gone deep into autophagy”

You do not need 72-hour fasts for:

• fat loss

• metabolic health

• longevity benefits

Especially with your training load, a 3-day fast would:

• increase cortisol

• risk muscle loss

• impair tendon recovery

• reduce tennis performance

📌 You are not failing autophagy.

You are already stimulating it through training + nightly fasting.

Autophagy is a dial, not a switch.

2️⃣ Your wife’s pattern = OMAD at ~2pm (perfectly fine

for her

)

Your metabolism and activity level are different.

So the rule is:

You eat WITH her — but you do NOT fast exactly like her.

You need protein signaling earlier to preserve muscle.

3️⃣ The shared anchor meal (2–3pm)

This is the non-negotiable shared meal:

• Eat what she cooks

• Enjoy it

• No calorie neurosis

But you adjust:

• Slightly larger protein portion

• Moderate carbs

• Plenty of vegetables

📌 This meal becomes 60–70% of your daily calories.

4️⃣ What YOU do in the morning (this is key)

You have three acceptable options. Choose based on training day vs rest day.

🟢 Option A: Protein-only morning (BEST for you)

Between 8–11am:

• Whey isolate or Greek yogurt

• Or eggs

• Or cottage cheese

👉 30–40 g protein

👉 Minimal carbs, minimal fat

This:

• Stops muscle breakdown

• Keeps insulin low

• Does NOT “break” fat loss

This is my top recommendation.

🟡 Option B: Coffee + nothing (on full rest days)

If:

• No tennis

• No strength

• Low stress day

Then:

• Black coffee / tea

• Water + electrolytes

But not daily.

🔴 Option C: Full breakfast

Only if:

• Heavy morning training

• Or feeling depleted

Otherwise unnecessary.

5️⃣ Evening eating (the quiet fat-loss lever)

You asked:

“Eat 6pm if at all?”

Most days:

NO full dinner

But you may do a protein top-up.

Allowed at 6–7pm:

• Protein shake

• Eggs

• Soup with protein

• Yogurt

❌ Avoid:

• Bread

• Rice

• Sugar

• Late snacking

📌 This preserves muscle while allowing overnight fat burning.

6️⃣ Weekly fasting strategy (this replaces 3-day fasts)

🟢 Once per week: 24-hour fast

Example:

• Eat Sunday 3pm

• Next meal Monday 3pm

Only do this if:

• No hard training that day

• Sleep is good

• Stress is moderate

Benefits:

• Strong autophagy pulse

• No muscle loss

• Sustainable

This is far superior to rare heroic fasts.

7️⃣ Should you ever do a 3-day fast?

Not now.

Maybe later in life when:

• Training volume is lower

• Muscle mass goal is already achieved

• Under medical supervision

Right now, it conflicts with your actual mission.

8️⃣ Your weekly structure (simple)

Most days

• Morning: protein-only or nothing

• 2–3pm: main meal with wife

• 6–7pm: protein top-up or nothing

1 day/week

• 24-hour fast (optional)

9️⃣ What will happen if you follow this

Within 2–3 weeks:

• Waist starts shrinking

• Hunger stabilizes

• Energy improves

• Muscle holds

Within 2–3 months:

• Belly visibly reduced

• Weight drifting downward

• No feeling of deprivation

• Harmony with wife’s routine (important)

Final reassurance

You are not behind.

You are not undisciplined.

You are past the phase where extremes help.

Now the work is precision and consistency.

If you want next, we can:

• Build a sample week aligned to tennis days

• Define protein portions visually

• Decide which day to place the 24-hr fast

• Or fine-tune wife’s meals to work even better for you

Just tell me the next lever you want to pull.