You guys are all focused on grains and refeeds but you didn't even read the article. The article was about self defense. Defending yourself against predators.
As far as that goes, first of all, I lived for 6 months in the wilderness. Every large animal ran away from me in terror. So the idea that we need to fight predators is kinda silly if you ask me. We're on top as far as the animals go.
I've also backpacked in grizzly country. With grizzlies, you are best off learning how not to piss them off and to understand their body language. If you ever get to the point that you have to fight a grizzly (or use your pepper spray), you had to have already done a whole list of things wrong. Your best weapon is to not be an idiot in grizzly country.
As far as actual self defense goes, being female, I understand that a huge part of self defense is psychological. Don't look like prey to predator males. Don't look like prey to those who would hurt you physically or those that want to con you out of your money. That right there is 99%. The rest is to not respond how they expect. I spent 7 years of my life selling flowers on the street corner. I, and the other gals who worked for the same company (we all worked alone at our own flower stand), got pretty savvy about how to respond to low-lifes out on the street. One of the gals actually hit some guy over the head with her metal cash box. I would run out into the street and cause a huge scene if anybody messed with me. I cut a guy once with my clippers, too. People got only one opportunity to interact with me. If they showed any sign of being a predator, I didn't give them any benefit of the doubt. None. That "nice girl" shit is what gets you in trouble.
I used to work in mental health and they taught us how to respond to violence. Most of the training was how to manage your own emotions. The rest was about techniques to manage an actual attack, should it ever get that far. A lot of things you do are completely the opposite of what you naturally want to do. Like moving into the attack rather than pulling away.
Basically, self-defense for a man might be fighting. I don't know. But throughout MY life self-defense has been far more about assessment, de-escalation and fighting against cultural training to be "nice" and "feminine." It's been less about physical stuff and far more about using my brain and trusting my instinct.
Female, 5'3", 49, Starting weight: 163lbs. Current weight: 135 (more or less).
Starting squat: 45lbs. Current squat: 170 x 3. Current Deadlift: 220 x 3