Unless you suffer from disrupted sleep, there would not seem to be any reason to change your regime.

> <= 4 hours before bed is the only window of my day for exercise.

Same. Son and I walk 3-5mi at night. Upper 80s and 90% humidity is preferable to daytime. Many fewer opportunities to be mowed down is a plus.

FWIW: I had insomnia for years before eve exercising. Sleep is improved, some.

Sample of one, but I find gentle exercise in evening (like walking) isn't a problem. A moderate-to-intense run in the evening does affect my sleep, though.

> gentle exercise in evening (like walking)

I don't disagree with this but even walking 4mph @ 87°dewpoint = ⅔ soaked, which feels not gentle. Actual intense exercise in that mug might kill us however.

>A moderate-to-intense run in the evening does affect my sleep, though.

Oddly, I've used short strenuous workouts to combat severe insomnia. More pain is better. It helps when panic is the driver but not for sleep=broken events.

That’s fair, I didn’t think about climates actively hostile to “gentle” exercise :)

Check the charts friend, it mostly applies to maximum intensity exercise.

If you’re jogging or weight lifting you have absolutely no risk. You’d have to reach 90-100 HR for a quite a long time to actually be affected.

Since it says "linked", there may be exceptions, every body is different.

It might be that exercise right as you get up in the morning might have 100% roi if you sleep better that night. (meaning 30 minutes of morning exercise might overcome 30 minutes less sleep but more efficient sleep)

There is another problem here: eating and working out doesn't go together well.

You workout before you eat. Here. Solved.

So not taking a 2-hour lunch is equivalent of being mutilated, starved, raped, humiliated, dismembered, killed with impunity?

I think your values are a little off...

Straw man. yes I would call it modern slavery.

Slavery still exists, so you need another name, like maybe "hourly employee".

E.g.,

https://www.ryanjhite.com/2024/09/23/mauritanias-hidden-hist...

No need, wage slavery is an already established term

https://en.wikipedia.org/wiki/Wage_slavery?wprov=sfla1

The options here are to either exercise on an empty stomach or to exercise right after eating. Both are frankly garbage options.

Eat breakfast.

That misses the point here. You roughly have your lunch break when your body is close to done with breakfast.