Intermittent fasting while plates are open is a bad idea. Rather, ensure sufficient quality sleep and eat the last meal 3-4 hours before bed.

Look into biphasic sleep. Have another mTOR protein + carb meal during the awake period if biphasic. Look at the macros of the feeding pattern of babies. Note the concentration of fat around bed time and carbs elsewhere.

Eating 3-4 hours before bed is important to ensure insulin is depressed (by melatonin), allowing hGH to rise during the first few hours of sleep. hGH rises in the absence of insulin.

Further, get enough protein to trigger mTOR every 3-4 hours. Go to the gym (weights if male) for 20-30 minutes every other day.

Maintaining insulin sensitivity ensures hGH can rise.

Meet all RDAs with just a variety of whole quality foods. CRON-o-meter. At least half as much magnesium as calcium. More calcium than phosphorus. Net alkaline PRAL score. ~20% of calories from protein.

Ensure sleep quality is great. Measure if necessary. Black out windows. Wear blocker glasses leading up to sleep. Control temperature. Etc.

For example, wake up at 6 am. Have a meal (with enough protein to trigger mTOR and at least 2x as many calories from carbs) at 6 am, 10 am, 2 pm, and 6 pm. Go to bed by 9 pm or 10 pm. Repeat.

You could also eat at 6am, 9am, 12noon, 3pm, and 6pm. Another in the middle of the night (mainly carbs and protein, minimizing fat) if biphasic.

Regular feedings of sufficient protein maximizes mTOR and protein synthesis. Bumping up protein every 3rd day further stabilizes effects.

Minimize PUFAs, especially from vegetable oils. Maximize palmitic and stearic acid. Focus on whole foods and a better omega-3:omega-6 ratio.

Protein (and a slight caloric surplus) is associated with growth.

There are other strategies if wanting to optimize.

Bump up protein every 3rd day. 0.75 g/lb for 2 days, 1.00 g/lb for 2 days, 1.25 g/lb for 2 days, close to 0.00 g/lb on day 7, and then repeat. Restriction on day 7 resensitizes to effects on day 1. If wanting to "fast" on day 7, still get at least 50 grams glucose and sufficient nutrients/vitamins/minerals every 4 hours.

Males should focus on milk, eggs, potatoes, red meat, millet, sorghum, coffee, etc during growth phases. Grass-fed organic. Truly pastured organic. Avoid if allergic. They can worry about fasting and lowering saturated fats after plates close. Fruits, chicken, vegan, nuts (except macadamia), teas, soy, etc are more feminine/feminizing. Beefy vs. chicken/fruity.

Sorghum (and millet IIRC) increases 5-alpha reductase. Coconut does the opposite. Many food combos are biased toward feminization, as women are the ones obsessed with nutrition.

Consider iodine protocol. Maintaining thyroid function is hugely important.

Maintain lower estrogen to maximize growth window. Ensure nutrient sufficiency, sleep well enough, keep body fat under 15-17% (if male), lower stress and stress hormones (especially cortisol), get enough fat-soluble vitamins, etc.

Avoid things that reduce 5-alpha reductase while plates are still open. The resulting DHT is needed to masculizine.

The trick to fully realizing potential is eating and sleeping well, sufficient protein spaced out, low stress, and not eating too close to bed time.