> It's actually best to do most of your activity undernourished, as it helps develop true intuitive nutrition feedback sensation. You'll start to sense how every macro and salt feels when you ingest it.

Not exactly my experience.

My did a exercise schedule involves climbing a mountain every week. The mountain is about 400 meters (that's ~1312 feet, or more than four American football fields laid end-to-end) tall, and the exercise was usually done during afternoon (1 or 2 hours before dinner) without eating lunch.

After two mouths of that, I've noticed:

1. My weight or belly size don't really changed much. I also notice that some people who also frequented the mountain have big bellies.

2. I got very hungry after that, which triggers me to eat more during dinner, usually salty food.

3. The delight of salt becomes craving, probably due to the lost of liquid/electrolyte through sweat (and tears, probably).

4. For comparison, I stops craving salty thing the next day.

I guess you need to actively suppress some of your inner urges to really make the "nutrition feedback sensation" work. Otherwise, exercise more only leads to consume more.

P.S. Also, doctors really can't recommend doing heavy physical activity with empty stomach, as it might increase your heat rate or something (I might be hearing it wrong). I've since changed the schedule so I can eat something before start climbing, though my belly size still remained the same, and I'm still craving for salty food if uncontrolled.

But maybe it's just because I don't know how to do it correctly.

I was in this loop when i started cycling to work. Thinking that with 2+ hours i could eat anything during the day.

You seem self aware that’s a good starting point