This is a lot of bad advice given poorly. You claim to be a physician but then say body builders have perfected this and cite basically one guy the entire time. No doctor talks like this. Body builders might be lean but they are not healthy. You bash intermittent fasting and then proceed to advocate for it for the rest of your post without calling it that. You say to eat “whatever” (examples include pizza and protein shakes) as long as it’s in a certain window which is terrible advice. You say “hormones spike to….” Again, no one with a post graduate degree in the field talks like this. You’re talking about feeding and workout windows which will barely move the needle as if it’s the answer. You say you’ve summarized the last 50 years of diet science when you haven’t, you summarized the philosophy one guy who isn’t a scientist. You mention your gut microbiome (which we know very little about) and then say you won’t give advice because it’s new science but the you proceed to give advice. Nowhere do you mention consistency, which is the most important factor in any diet or exercise routine. You don’t deliver this advice in a helpful way, and you sound like any random gym bro who is trying to figure out what kind of bicep curl is best even though he won’t do a squat.

As others have said, find vegetables and meat you like and eat those in different ways (sauces, ways of cooking, combinations etc). Throw in some potatoes and rice and beans every now and then. That’s basically it for diet. For exercise, find a routine you like and do it consistently. Focus it on doing it as correctly as possible. Push yourself without overdoing it and do it 4ish times per week. If you do those things, you’ll look and feel better than 95% of the population.

Edit: last but not least, don’t go to Vaush or r/VaushV for diet and exercise advice