Full disclosure I'm a competitive bodybuilder and powerlifter, so realize I might be an extreme data point. That said, I still very much care about longevity an

Full disclosure I'm a competitive bodybuilder and powerlifter, so realize I might be an extreme data point. That said, I still very much care about longevity and maximal health. I do intermittent fasting in roughly 14-16 fasted and 8-10 hrs eating. In that I eat roughly 4-5 meals, each trying to include a protein and a fruit/vegetable, with a focus on fish for the protein to maximize omega 3 and vitamin D intake: 1) Some sort of salad w/ a whole grain and protein (e.g. kale + mesclun w/ quinoa, tomatoes and salmon + olive oil vinagrette) 2) steel cut oats + berries w/ pea protein 3) some sort of workout drink on the days I workout (usually gatorade powder + pea protein + creatine) 4) chicken + rice + stir fry veggies 5) sardines + kimchi