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The daily schedule Fasting window: 8pm to 12pm (16 hours) Eating window: 12pm to 8pm (8 hours) 12:00pm - Break fast with Meal 1 (protein-first) 3:00pm - Meal 2 or substantial snack (protein-forward) 6:30pm - Meal 3 (final meal of the day) 7:30pm - Optional protein shake if targets not met 8:00pm - Eating window closes During fasting window: water, black coffee, plain tea, electrolytes (sodium, potassium, magnesium) without calories