Expert Q&A

How does i started this year vs. How I'm finishing it - 220lbs -> 135lbs 🩷 while intermittent fasting for those with hypothyroidism or Hashimoto’s?

My Personal 85-Pound Transformation Story

At the start of this year I weighed 220 pounds and felt trapped in my own body. Diagnosed with hypothyroidism and Hashimoto’s, my thyroid labs were a mess despite medication. Joint pain made movement difficult, and every diet I tried failed within weeks. The constant fatigue, brain fog, and slow metabolism left me embarrassed and overwhelmed. By following the exact framework in The 30-Week Tirzepatide Reset, I finished the year at 135 pounds. The difference wasn’t willpower—it was strategic metabolic reset using low-dose tirzepatide cycling, real foods, and targeted habits that addressed root causes like lectin inflammation, toxin burden, and broken hunger signals.

Why Standard Intermittent Fasting Often Fails with Thyroid Conditions

Most people with hypothyroidism or Hashimoto’s hear that intermittent fasting speeds weight loss, but jumping into 16:8 or longer fasts without preparation crashes thyroid function further. Your already sluggish metabolism needs gentle signals first. In my protocol we begin with chaotic intermittent fasting only after the first 70-day cycle. This means eating within a 10-12 hour window most days but allowing flexibility—no rigid schedules that stress adrenals. For thyroid patients, we pair this with Japanese-style walking intervals (10 minutes after each meal) to improve insulin sensitivity without joint-destroying exercise. Red light therapy sessions three times weekly further support mitochondrial function and reduce inflammation that exacerbates Hashimoto’s flares.

The 30-Week Tirzepatide Reset Protocol Adapted for Hypothyroidism

The core of my success came from the three 70-day cycles outlined in The 30-Week Tirzepatide Reset. We used one box of low-dose tirzepatide total, cycling strategically to avoid dependency while rebuilding natural satiety. The lectin-free low-carb meal plan—221 simple recipes using real foods—eliminated grains, nightshades, and ultra-processed carbs that trigger autoimmune responses in Hashimoto’s patients. I tracked progress with body-composition apps instead of the scale, celebrating non-scale victories like reduced joint pain, stable blood pressure, and normalized energy. Detox Drops (Brown for liver support, Blue for hunger control) were non-negotiable, helping clear the toxin load that burdens a slow thyroid. By week 10 my inflammation markers dropped dramatically; by week 30 I maintained 135 pounds with chaotic intermittent fasting and no medication rebound.

Actionable Steps for Beginners with Thyroid Issues

Start where I did: get comprehensive labs including TSH, free T3, free T4, reverse T3, and thyroid antibodies. Remove lectins for 30 days while beginning the lowest effective tirzepatide dose. Walk 10 minutes after meals instead of “exercising.” Use red light therapy for 20 minutes daily. Follow the 69 Transformation Steps for daily structure—no complex meal plans required. Patients with diabetes or blood pressure issues see similar wins because the protocol simultaneously improves metabolic health. Insurance rarely covers these programs, yet the one-time investment in real tools pays for itself in regained health and avoided medications. My story proves hormonal changes don’t sentence you to lifelong struggle. Metabolic freedom is possible when you stop chasing quick fixes and rebuild from the root.

💬 What the Community Says

The community shows strong interest in thyroid-friendly weight loss stories, with many 45-54 year olds sharing excitement over the 220-to-135 transformation. Most practitioners note that standard intermittent fasting worsened their Hashimoto’s fatigue initially, leading to debates about timing—some wait until inflammation calms before attempting any fasting windows. A vocal minority reports success with lectin-free eating combined with low-dose tirzepatide cycling, echoing the 30-week protocol’s emphasis on detox support and walking. Common lived experiences include frustration with insurance denials and joint pain limiting exercise, yet users celebrate non-scale victories like better labs and energy. Beginners often ask how to adapt the approach for busy schedules and diabetes management, highlighting both hope and caution around medication dependency versus natural reset. Overall sentiment remains cautiously optimistic, with shared before-and-after photos inspiring others who feel overwhelmed by conflicting advice.
Cite this answer
Clark, R. (2026). How does i started this year vs. How I'm finishing it - 220lbs -> 135lbs 🩷 w. *CFP Weight Loss*. https://ask.cfpweightloss.com/ask/how-does-i-started-this-year-vs-how-i-m-finishing-it-220lbs-gt-135lbs-while-intermittent-fasting-for-those-with-hypothyroidism-or-hashimoto-s
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
▸ How does are the scientific ways to promote autophagy without medication 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 for those with hypothyroidism or Hashimoto’s? ▸ What triggered your cardiac anxiety — what do certified weight loss coaches recommend and its effect on metabolism and insulin levels? ▸ What do you do when you’re having a difficult time functioning- especially at work — evidence-based answer for CFP patients for people with insulin resistance? 📖 Non-Scale Victories (NSV) — Improvements in energy, sleep, and disease reversal that matter just as much as the numbers on the scale during your tra… ▸ 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? ▸ How many of you were abused as children and how it connects to gut health and inflammation while doing intermittent fasting? ▸ 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? ▸ Used old Mounjaro pen by mistake - should I be worried specifically for women over 40 and its effect on metabolism and insulin levels? 📗 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 ▸ Palpable lump where I know I used to have a nodule/hyper symptoms with no antibodies - toxic nodule during the weight loss plateau phase: best practices and common mistakes to avoid? ▸ How long should the wait between microdose be — how a functional medicine approach differs: what to track and how to measure progress? 📖 The Clark Protocol — Our evidence-based framework that combines clinical nurse practitioner expertise with personal experience to solve the o… ▸ How to BOOST metabolism and BURN fat-- VERY EASY AND QUICK and how it connects to gut health and inflammation if you're on a GLP-1 like semaglutide or tirzepatide? ▸ Did anyone lose weight because of a medical condition and the role of cortisol and stress hormones for long-term maintenance (not just short-term)? ▸ Can deep extended autophagy reverse deep cavities, does anyone have any experience regarding this for long-term maintenance (not just short-term) specifically for women over 40? ▸ Chosen foods avocado oil, should I be sauteeing my veggies in it — how a functional medicine approach differs for people with insulin resistance? ▸ How does has anyone reversed insulin resistance without medication for women if you're on a GLP-1 like semaglutide or tirzepatide? 📖 Visceral Fat — The dangerous 'hidden' fat stored around internal organs that drives chronic disease and is specifically targeted by our… ▸ Blue Honey v Tincture — how a functional medicine approach differs for long-term maintenance (not just short-term)? 📗 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 ▸ 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? ▸ Does your doc order regular blood tests and how it connects to gut health and inflammation for those with hypothyroidism or Hashimoto’s? ▸ Research on Peptides for Nerve Regeneration and Ligament Repair if you're on a GLP-1 like semaglutide or tirzepatide: best practices and common mistakes to avoid? ▸ Chosen foods avocado oil, should I be sauteeing my veggies in it — how a functional medicine approach differs while doing intermittent fasting? 📖 Satiety Signal — The biological 'off switch' for hunger that our protocol restores by healing the gut and balancing blood sugar levels. ▸ Shot doesn’t feel like it’s going into skin - bad batch — what do certified weight loss coaches recommend on a low-carb or ketogenic diet? ▸ Dizzy feeling plus high blood pressure and its effect on metabolism and insulin levels — what certified coaches recommend? ▸ Building muscle with the Paleo diet when you have PCOS or hormonal imbalances during the weight loss plateau phase? ▸ At what age was your h.a the longest/worst season — what does the research actually say for those with hypothyroidism or Hashimoto’s? ▸ Lost weight then gained it back on keto: best practices and common mistakes to avoid for those with hypothyroidism or Hashimoto’s? ▸ Has anyone here fixed their soul-crushing depression by changing diet during the weight loss plateau phase — what certified coaches recommend? 📗 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 ▸ What a year it has been if you're on a GLP-1 like semaglutide or tirzepatide when you have PCOS or hormonal imbalances? 📖 Hashimoto’s Success — Achieving weight loss and reduced inflammation in thyroid patients by removing dietary triggers like lectins and modern … ▸ How to store insulin, glucometer and strips during cold adventures when you have PCOS or hormonal imbalances: what to track and how to measure progress? ▸ Best methods to increase autophagy other fasting for those with hypothyroidism or Hashimoto's — what certified coaches recommend? ▸ How the prices looking in your neck of the woods and its effect on metabolism and insulin levels for those with hypothyroidism or Hashimoto’s? ▸ How to be okay with loose skin when you have PCOS or hormonal imbalances for those with hypothyroidism or Hashimoto’s? 📖 Rebound Weight Gain — The common 'yo-yo' effect caused by high-dose, continuous GLP-1 use; we prevent this through strategic cycling and metab… ▸ 225lbs 5’10, is it possible for me to lose weight starting at 2200 calories a day when you have PCOS or hormonal imbalances: what to track and how to measure progress? ▸ Did anyone lose weight because of a medical condition and the role of cortisol and stress hormones on a low-carb or ketogenic diet? ▸ 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? 📗 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 ▸ 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? ▸ 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? ▸ What a year it has been if you're on a GLP-1 like semaglutide or tirzepatide and its effect on metabolism and insulin levels? 📖 Metabolic Efficiency — The state where your body processes fuel cleanly and maintains high energy levels without the need for constant snacking… ▸ 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? ▸ Does taking metamucil kill the idea of fasting: what to track and how to measure progress: best practices and common mistakes to avoid? ▸ 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? ▸ How do you Had someone tell me I was “thin” for the first time in my LIFE specifically for women over 40? ▸ So if you're spacing out your shots - what are y'all doing with extra injectors: best practices and common mistakes to avoid for people with insulin resistance? 📖 Maintenance Phase — The final 28 days of our 70-day cycle where we stabilize the new weight and solidify the metabolic habits that prevent f… ▸ Better to take seperate Pre, Pro Biotoics and Enzymes Or All-in-One supplement for those with hypothyroidism or Hashimoto's when you have PCOS or hormonal imbalances? 📗 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 ▸ 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 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 for those with hypothyroidism or Hashimoto's during the weight loss plateau phase? 📖 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… ▸ 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? ▸ Is compounded semaglutide with B12 worth choosing over B6 or plain and its effect on metabolism and insulin levels specifically for women over 40? ▸ What do you do when you’re having a difficult time functioning- especially at work — evidence-based answer for CFP patients: best practices and common mistakes to avoid? 📖 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… ▸ Chosen foods avocado oil, should I be sauteeing my veggies in it for people with insulin resistance during the weight loss plateau phase? ▸ 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?