Expert Q&A

Anyone here lose 100+ lbs despite binge eating setbacks for people with insulin resistance

My Personal 127-Pound Loss With Insulin Resistance

As the founder of CFP Weight Loss and author of The CFP Method: Sustainable Weight Loss for Insulin Resistance, I lost 127 pounds while managing type 2 diabetes, high blood pressure, and repeated binge eating episodes. At 49, with joint pain making exercise feel impossible and hormones shifting dramatically, I refused another restrictive diet that would fail within weeks. My approach focused on stabilizing blood sugar first, which reduced binge urges by 70% within six weeks.

Understanding Insulin Resistance and Binge Setbacks

Insulin resistance makes weight loss harder because elevated insulin promotes fat storage and triggers intense cravings. For those aged 45-54, perimenopause and menopause amplify this through estrogen decline. Binge eating often follows blood sugar crashes from high-carb meals. In my method, we track fasting insulin levels—aiming below 10 μU/mL—rather than just calories. When I had setbacks, consuming 20-30g of protein within 30 minutes of waking prevented the morning crash that led to afternoon binges.

Practical Strategies That Worked for Me

I replaced complex meal plans with three simple rules: eat 30g protein per meal, pair carbs with fiber and fat, and walk 10 minutes after eating. This improved my insulin sensitivity by 40% in three months per my CGM data. For joint pain, I started with chair yoga and progressed to water walking—no gym membership required. Insurance rarely covers programs, so I focused on affordable changes like buying eggs and frozen vegetables in bulk. When binges happened, I used my “reset plate” technique: 4oz lean protein, 2 cups non-starchy vegetables, and 1 tbsp healthy fat. This stabilized blood glucose within 90 minutes.

Long-Term Maintenance and Hormonal Balance

After losing the first 60 pounds, I incorporated resistance bands twice weekly to build muscle, which burns 6-10 extra calories per pound daily. Sleep became non-negotiable—7 hours minimum reduced cortisol-driven binges. Most importantly, I stopped viewing setbacks as failures. In The CFP Method, I teach a 3-day “gentle correction” instead of punishment. My A1C dropped from 8.2 to 5.7, blood pressure normalized, and I maintained the loss for four years. Start small: test your morning glucose, add protein, and walk after dinner. Progress compounds when you work with your body’s chemistry instead of against it.

💬 What the Community Says

The community shows cautious optimism mixed with hard-earned realism. Many in the 45-54 age group with insulin resistance share stories of losing 80-130 pounds after multiple binge relapses, crediting consistent protein timing and post-meal walks over calorie counting. A common theme is frustration with failed keto or intermittent fasting attempts that worsened cravings. Most report joint pain improving after 30-40 pounds lost, allowing more movement. There's debate about tracking methods—some swear by continuous glucose monitors while others find them overwhelming. A vocal minority emphasizes therapy for emotional eating alongside physical changes. Overall, participants stress patience with hormonal fluctuations and celebrate non-scale victories like better blood pressure and energy levels. Newcomers often feel encouraged seeing long-term maintainers who admit to occasional setbacks but recovered without total restarts.
Cite this answer
Clark, R. (2026). Anyone here lose 100+ lbs despite binge eating setbacks for people with insulin . *CFP Weight Loss*. https://ask.cfpweightloss.com/ask/anyone-here-lose-100-lbs-despite-binge-eating-setbacks-for-people-with-insulin-resistance
Russell Clark, FNP-C, APRN, FNP-C, APRN
About the Author

Russell Clark, FNP-C, APRN, is the founder of CFP Weight Loss in Nashville and CFP Fit Now telehealth. Over 35 years in healthcare — Army Nurse Reserves, Level 1 trauma ER, hospitalist — he developed a 30-week protocol integrating real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 30–90 pounds. He and his wife Anne-Marie lost a combined 275 pounds using the same protocol.

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