pre-workout timing is the only thing I've actually nailed

Basically I eat about 90 minutes before and it's a small thing but it changed everything for me. Not a big meal. Something with carbs and a bit of protein — usually rice cakes with peanut butter or sometimes just a banana and some Greek yoghurt. Nothing fancy. The one thing I genuinely avoid is fat right before. Found that out the hard way. Felt like I was running with a brick in my chest. Matcha about 45 minutes out as well, which I do anyway during the fast but if training lands near the end of my window I'll have one then. Steady energy, no spike. Works for me at least.