Good luck! If you can shift the last meal earlier in the day I think it will help a lot. Dr. Panda has a book I am listening to on Audible and not eating late has a really big impact on metabolic health as does regular sleep. Ideally you should stop eating at least 3 hours before sleep for best sleep quality. People who do shift work have a higher rate of obesity and diabetes. It's interesting stuff. It could be something simple like hardboiled eggs or a salad with chicken or something at noon if you can take a short break, or chicken ceasar in an egglife wrap? https://www.amazon.com/Circadian-Diabetes-Code-Discover-Prediabetes/dp/0593231872
Do what works for you but for folks trying to reverse diabetes, NAFLD, PCOS, mood issues, etc the circadian impact may really help achieve those goals. Dr. Panda has lots of similar data and even a book https://www.amazon.com/Circadian-Diabetes-Code-Discover-Prediabetes/dp/0593231872 It also goes to the issue of the negative metabolic health impacts seen in shift workers.
There are health and metabolic benefits to TRE that go beyond calories.
https://www.amazon.com/Circadian-Diabetes-Code-Discover-Prediabetes/dp/0593231872
The author does not have monetized social media but is at the Salk Institute https://www.salk.edu/scientist/satchidananda-panda/ prob just bullshit tho. Like the author from NIH and Johns Hopkins I linked, prob just charlatans.
Thanks for the heads up re: the link, OP, I will fix it.
The great thing about the EYCC book is that it helps get to health goals and then coaches you through figuring out personal carb tolerance to keep the gains.
Given your insulin response you might also want to check out podcasts by Dr. Satchin Panda or this book which I am listening to right now (my library had it but it's also on Audible and in book form) https://www.amazon.com/Circadian-Diabetes-Code-Discover-Prediabetes/dp/0593231872/ Dr. Panda has done a lot of research on how we can work with our circadian rhythms to improve and safeguard metabolic health, with one of the benefits being that the pancreas stops overproducing insulin over time. Huge benefit to reversing IR and regaining insulin sensitivity when the body is not flooded with excess insulin.
I am really excited to hear about your health journey! I lost years to feeling like garbage and going bald, I just did not know what to do, and I thought how I was eating was healthy, but beans, brown rice, etc just was too much starch for my body/metabolism. I am so grateful to this sub and to u/SpinningCenters and others who shared info and their experiences. Good health is the best gift we can give to ourselves and those who care about us imo.