Expert Q&A

For those of you that drink - what's your go to — what do certified weight loss coaches recommend while doing intermittent fasting?

Understanding Drinks That Support Intermittent Fasting

When following intermittent fasting within the 30-Week Tirzepatide Reset, your drink choices matter. The goal is metabolic freedom, not dependency. I recommend beverages that keep insulin low, avoid hidden carbs or lectins, and support detox without breaking the fast. For beginners aged 45-54 managing joint pain, diabetes, and hormonal shifts, simple rules prevent the overwhelm of conflicting advice.

My Top Recommended Drinks for Fasting Windows

Water is non-negotiable—aim for 100-120 ounces daily to reduce joint discomfort and support blood pressure. Add electrolytes via a pinch of Himalayan salt or our Blue Drops for hunger control. Black coffee works well in moderation (1-2 cups), as it enhances fat burning during fasting but avoid creamers that spike insulin. Green tea or herbal teas like peppermint provide antioxidants without calories. For those on low-dose tirzepatide cycling, sparkling water with a splash of lemon maintains hydration and curbs cravings during the 16-18 hour fasts.

Steer clear of diet sodas with artificial sweeteners that disrupt gut health and hunger signals. Bone broth can be a gray-area option only in the maintenance phase with chaotic intermittent fasting, but during strict windows, stick to zero-calorie choices. In the book, I outline exact protocols showing how these drinks pair with our lectin-free low-carb diet of 221 recipes to stabilize blood sugar.

How These Choices Align with the 30-Week Tirzepatide Reset

The protocol uses three 70-day cycles integrating real foods, targeted Drops, red light therapy, and Japanese-style walking. Drinks like infused cucumber water or our Pink Drops for fat loss enhance the reset without derailing progress. Patients see better A1C drops and sustained 30-90 lb losses when avoiding alcohol entirely in the first 10 weeks. Alcohol halts fat oxidation, worsens inflammation, and counters the hypothalamic reset we achieve through smart cycling. If you must drink socially after week 12, choose dry red wine (4 oz max) post-eating window, but track its impact on sleep and joint pain.

Practical Tips to Stay Consistent Without Feeling Deprived

Start your day with warm lemon water to ease digestion and support detox. Use our Brown Detox Drops in water to reduce toxin burden that often stalls weight loss in midlife. Track intake with a simple app to build habits that become automatic. Focus on non-scale victories like steady energy and looser clothes instead of the scale. This approach has helped hundreds break the cycle of failed diets, proving you can achieve metabolic freedom alongside managing diabetes and blood pressure. The 30-Week Tirzepatide Reset shows sustainable results come from these integrated habits, not quick fixes.

💬 What the Community Says

The community shows a split between strict adherents and those seeking flexibility. Many in mid-40s to mid-50s following tirzepatide protocols report sticking to black coffee, plain water, or electrolyte drinks during fasting windows, noting improved energy and fewer cravings. A common debate centers on whether a splash of lemon or herbal tea technically breaks a fast, with most agreeing zero-calorie options are safe. Alcohol opinions vary widely—some eliminated it completely in the first months and saw better results, while others allow occasional dry wine after their eating window but warn of stalled progress and worsened joint pain. Beginners managing diabetes or insurance hurdles often share success stories using flavored seltzers or coach-recommended drops, though a vocal minority admits slipping with diet sodas led to setbacks. Overall, lived experiences highlight that consistency with simple, low-impact drinks helps sustain intermittent fasting long-term, especially when paired with real-food resets.
Cite this answer
Clark, R. (2026). For those of you that drink - what's your go to — what do certified weight loss . *CFP Weight Loss*. https://ask.cfpweightloss.com/ask/for-those-of-you-that-drink-what-s-your-go-to-what-do-certified-weight-loss-coaches-recommend-while-doing-intermittent-fasting
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.

📖 The 30-Week Tirzepatide Reset — Get the Book →
Get Personalized Guidance From the Author
Every weight loss journey is different. Book a 1-on-1 telehealth consultation with Russell and get a plan built specifically for you — based on the same evidence-based principles in his book. Available to patients in all 50 states.
Book Your Consultation →
Have a follow-up question?
More Questions 200 answered
▸ Should i really be aiming for 45 zone 2 minutes per day for fat loss when you have PCOS or hormonal imbalances specifically for women over 40? ▸ Favorite baking blogs and its effect on metabolism and insulin levels: what to track and how to measure progress? ▸ How to love myself while in the process of losing the weight for long-term maintenance (not just short-term): best practices and common mistakes to avoid? ▸ Has anyone switched from brand name Premarin to the new recently released generic conjugated estrogens and feels like it is not working as well for those with hypothyroidism or Hashimoto's specifically for women over 40? ▸ How many of you were abused as children and how it connects to gut health and inflammation while doing intermittent fasting? 📖 Insulin Resistance — A condition where your cells stop responding to insulin, locking fat in storage; our protocol is designed to unlock thes… ▸ Traveling with IBS-D to a 5-day conference in San Diego: how do you manage food during the weight loss plateau phase for people with insulin resistance? ▸ Best methods to increase autophagy other fasting for those with hypothyroidism or Hashimoto's if you're on a GLP-1 like semaglutide or tirzepatide? ▸ Microdosing and eating habits — what do certified weight loss coaches recommend if you're on a GLP-1 like semaglutide or tirzepatide? 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ Can you really to induce autophagy without fasting for a long time for those with hypothyroidism or Hashimoto’s? ▸ A1c was 7.1, tips for regulating MODY 2 with lifestyle changes when you have PCOS or hormonal imbalances — what certified coaches recommend? ▸ Do you think privatisation has negatively impact our research capabilities - especially looking at AMR and antibiotic development for people with insulin resistance if you're on a GLP-1 like semaglutide or tirzepatide? ▸ Does anyone else’s health anxiety get MUCH worse at night — what most people get wrong about this: best practices and common mistakes to avoid? 📖 Metabolic Flexibility — The body’s ability to efficiently switch between burning carbohydrates and burning stored body fat based on availability… ▸ Will my face debloat with a low carb diet: best practices and common mistakes to avoid for those with hypothyroidism or Hashimoto’s? ▸ Anyone else's family think they're crazy for eating this way on a low-carb or ketogenic diet during the weight loss plateau phase? ▸ Anyone had improvement in symptoms after already eating a clean plant based diet and its effect on metabolism and insulin levels: best practices and common mistakes to avoid? ▸ How to love myself while in the process of losing the weight for long-term maintenance (not just short-term): what to track and how to measure progress? 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ Chosen foods avocado oil, should I be sauteeing my veggies in it for people with insulin resistance for people with insulin resistance? ▸ Opinions/Knowledge welcomed! Sub clinical hypothyroidism & perimenopause- what’s what — how a functional medicine approach differs on a low-carb or ketogenic diet? ▸ Oura data shows high physiological stress, skipped period after Keto break and sickness. Should I push through with fasting or listen to the ring — how a functional medicine approach differs — what the research actually says? 📖 Diabetes Reversal — The clinical goal of restoring normal blood sugar levels and insulin function, as seen in patients like John who no long… ▸ Which needle length and gauge: how to talk to your doctor about this when you have PCOS or hormonal imbalances? ▸ Did an ultrasound and i saw two comments from the result. not sure if going carnivore is still feasible while doing intermittent fasting when you have PCOS or hormonal imbalances? ▸ Chosen foods avocado oil, should I be sauteeing my veggies in it — how a functional medicine approach differs for people with insulin resistance? 📖 Metabolic Stall — A plateau in weight loss often caused by hidden inflammation or hormonal adaptation, which we break using our specific 7… ▸ I’m looking into possibly going grain free and I was wondering if it was just as healthy as doing keto or paleo when you have PCOS or hormonal imbalances on a low-carb or ketogenic diet? ▸ What is everyone eating to break their fast and its effect on metabolism and insulin levels for those with hypothyroidism or Hashimoto’s? ▸ Why does I lost 45 pounds in 6 months without any exercise during the weight loss plateau phase? 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ Has anyone done genetic age testing, hopefully before and after carnivore diet and how it connects to gut health and inflammation for those with hypothyroidism or Hashimoto’s? ▸ Which birds havn't you seen yet if you're on a GLP-1 like semaglutide or tirzepatide when you have PCOS or hormonal imbalances? 📖 Anti-Inflammatory Protocol — A way of eating that prioritizes whole foods and eliminates triggers to quiet the internal 'fire' that prevents fat cell… ▸ How long did it take to find success and how it connects to gut health and inflammation for long-term maintenance (not just short-term)? ▸ Opinions/Knowledge welcomed! Sub clinical hypothyroidism & perimenopause- what’s what — how a functional medicine approach differs and its effect on metabolism and insulin levels? ▸ Research on Peptides for Nerve Regeneration and Ligament Repair if you're on a GLP-1 like semaglutide or tirzepatide and how it connects to gut health and inflammation? ▸ Research on Peptides for Nerve Regeneration and Ligament Repair if you're on a GLP-1 like semaglutide or tirzepatide for those with hypothyroidism or Hashimoto’s? ▸ Is compounded semaglutide with B12 worth choosing over B6 or plain and its effect on metabolism and insulin levels specifically for women over 40? 📖 Hormonal Chaos — The internal state of imbalance caused by modern grains and refined carbs that overrides willpower and forces the body t… ▸ Does anyone else’s health anxiety get MUCH worse at night — what most people get wrong about this if you're on a GLP-1 like semaglutide or tirzepatide? 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ How does messes with autophagy after a weight loss plateau when you have PCOS or hormonal imbalances? ▸ Fixing a skinny fat physique with just diet and its effect on metabolism and insulin levels during the weight loss plateau phase? ▸ Fixing a skinny fat physique with just diet and its effect on metabolism and insulin levels: what to track and how to measure progress? ▸ What keto plus compounded tirzepatide for the last five months looked like when you have PCOS or hormonal imbalances for long-term maintenance (not just short-term)? 📖 Phase 2: Aggressive Loss — A 40-day window of focused fat loss supported by low-dose medication and a specific lectin-free, low-carb nutritional fr… ▸ Started my newest batch of Sema last week, my first dose with the new vitamin b formula. It doesn’t seem to be as powerful as the non vitamin b formula. Have others found this to be the case while doing intermittent fasting on a low-carb or ketogenic diet? ▸ Building muscle with the Paleo diet when you have PCOS or hormonal imbalances during the weight loss plateau phase? ▸ Has anyone done genetic age testing, hopefully before and after carnivore diet and how it connects to gut health and inflammation during the weight loss plateau phase? ▸ Used old Mounjaro pen by mistake - should I be worried specifically for women over 40 and its effect on metabolism and insulin levels? 📖 Muscle Sarcopenia — The dangerous loss of lean muscle mass often seen in traditional 'crash diets' or high-dose GLP-1 use, which we combat t… 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ Eyelid myokymia/twitching caused by oral progesterone — what does the research actually say and its effect on metabolism and insulin levels? ▸ Fruit Salsa - First Week/Phase One Approved: what to track and how to measure progress on a low-carb or ketogenic diet? ▸ Going for my first 36 hours. Any tips and how it connects to gut health and inflammation if you're on a GLP-1 like semaglutide or tirzepatide? ▸ Will my face debloat with a low carb diet: best practices and common mistakes to avoid when you have PCOS or hormonal imbalances? ▸ Does your doc order regular blood tests and how it connects to gut health and inflammation for those with hypothyroidism or Hashimoto’s? 📖 Adipose Tissue Signaling — The way fat cells communicate with the brain; our goal is to fix these signals so the body stops defending an unnaturall… ▸ - [Workout Wednesday] – What’s your fitness look like when you have PCOS or hormonal imbalances for those with hypothyroidism or Hashimoto’s? ▸ Tesamorelin - conflicting information online- can I keep powder vials in freezer? Can I keep reconstituted vials in fridge for people with insulin resistance on a low-carb or ketogenic diet? ▸ What do you do when you’re having a difficult time functioning- especially at work — evidence-based answer for CFP patients while doing intermittent fasting? ▸ At what age was your h.a the longest/worst season — what does the research actually say for those with hypothyroidism or Hashimoto’s?