Expert Q&A

How I finished 2023 vs 2025?

My 2023 Reality: The Breaking Point

At the end of 2023, I weighed 238 pounds. My insulin resistance had worsened despite metformin, blood pressure readings averaged 148/92, and knee pain made walking up stairs feel impossible. I had failed every popular diet—keto left me exhausted, calorie counting triggered binge cycles, and the latest apps only added to my overwhelm. Hormonal shifts in perimenopause made every pound feel glued on. Insurance denied coverage for any structured program, so I felt stuck and embarrassed to ask for help.

That December photo showed a tired, inflamed face, clothing sizes in the 20s, and zero energy for family activities. My A1C hovered at 7.8. I knew something had to change, but every plan seemed designed for 25-year-olds with unlimited time and budgets.

The CFP Weight Loss Method That Finally Worked

In early 2024 I adopted the core principles from my book The Midlife Reset Protocol. Instead of restrictive meal plans, we focused on metabolic flexibility through timed eating windows that fit my chaotic schedule. No complex macros—just four simple swaps that addressed hormonal weight gain directly.

For joint pain, I replaced gym torture with 18-minute daily movement circuits using resistance bands and chair yoga. These low-impact moves improved mobility within three weeks while burning visceral fat. Blood sugar stabilized by pairing carbs with protein and fiber in every meal, dropping my A1C to 5.9 without medication changes.

Insurance barriers became irrelevant because the entire system costs less than one month of failed diet subscriptions. The approach emphasizes consistency over perfection—something middle-income professionals can actually maintain.

2025 Results: The Transformation Numbers

By December 2025 I had lost 45 pounds, reaching 193. My blood pressure sits at 118/76, A1C is 5.4, and knee pain is virtually gone. The side-by-side photos reveal more than weight loss: reduced facial bloating, clearer skin, and genuine energy. Clothes dropped four sizes. Most importantly, I maintained these results through holidays and stressful work periods.

Key metrics: resting heart rate dropped from 82 to 64 bpm, daily steps averaged 7,800 without forcing long workouts, and inflammation markers improved dramatically. This wasn’t rapid weight loss that rebounds—it was sustainable change that reversed prediabetes progression.

How You Can Create Your Own 2023-to-2025 Story

Start where I did: track your fasting insulin and waist circumference instead of just the scale. Implement two non-negotiables from The Midlife Reset Protocol: a 12-hour overnight fast and 10-minute movement snacks between meetings. Address hormonal changes by prioritizing sleep and stress reduction over endless cardio.

If joint pain, diabetes management, or conflicting nutrition advice has left you defeated, know that a simpler path exists. Thousands in our community have replicated these results. Your 2025 photo can look completely different too—begin with one small swap today and build from there.

💬 What the Community Says

The community shows strong resonance with before-and-after comparisons spanning the 2023-2025 period. Many in the 45-54 age group share similar starting points: high A1C readings, joint limitations, and repeated diet failures. Most practitioners report that low-impact movement and simpler eating windows produce better adherence than intense programs, especially when insurance won't cover formal plans. There's lively discussion around hormonal factors making midlife loss harder, with women particularly noting perimenopause effects. A vocal minority debates the exact fasting windows that work best alongside diabetes medications. Lived experiences frequently mention reduced medication needs and improved mobility after 12-18 months following consistent but flexible routines. Overall sentiment remains hopeful yet realistic, with users celebrating non-scale victories like lower blood pressure and everyday energy gains while warning against expecting overnight transformations.
Cite this answer
Clark, R. (2026). How I finished 2023 vs 2025?. *CFP Weight Loss*. https://ask.cfpweightloss.com/ask/how-i-finished-2023-vs-2025
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
▸ What causes I reduced my IR from 15.5 to 4 in 3 months if you're on a GLP-1 like semaglutide or tirzepatide? ▸ Weight loss without GLP-1 — what does the research actually say for those with hypothyroidism or Hashimoto’s? ▸ How I Lost 22lbs in 3 Months (155→133lbs at 5'8") after not being able to lose weight for a long time if you're on a GLP-1 like semaglutide or tirzepatide when you have PCOS or hormonal imbalances? ▸ Difference between a 3 day and 5 day water fast for autophagy and the role of cortisol and stress hormones while doing intermittent fasting? ▸ Forgot to swab the vial with alcohol pad if you're on a GLP-1 like semaglutide or tirzepatide: best practices and common mistakes to avoid? ▸ Anyone stopped responding to Mounjaro and had better results with retatrutide — what the research actually says? 📖 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… ▸ What is your intermittent fasting schedule, what results are you seeing, and are you happy with it and its effect on metabolism and insulin levels and how it connects to gut health and inflammation? ▸ Can't reach 72 hours. Need advice — what does the research actually say and how it connects to gut health and inflammation? ▸ Same Workout Until it becomes Zone 2: best practices and common mistakes to avoid on a low-carb or ketogenic diet? ▸ Did L. reuteri ATCC 6475 or Bacillus coagulans GBI-30, 6086 (BC-30) Eliminate My Seasonal Allergies — what most people get wrong about this: 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 ▸ Should Endotoxin be the norm from vendors along with COA’s and how it connects to gut health and inflammation: best practices and common mistakes to avoid? ▸ Has anyone here made their own custom CGM patches with a Cricut for those with hypothyroidism or Hashimoto's for long-term maintenance (not just short-term)? ▸ When period stopped did you feel like the worst pmdd of all time daily or — what does the research actually say if you're on a GLP-1 like semaglutide or tirzepatide? 📖 Leptin Sensitivity — Restoring your brain's ability to hear the 'I am full' signal, which is often muted by high-sugar diets and systemic inf… ▸ Is it normal to feel unhappy during weight loss when you have PCOS or hormonal imbalances: best practices and common mistakes to avoid? ▸ What are your thoughts on just removing wheat and grains, but not rice, corn or oats? Anyone still had benefits — what does the research actually say for those with hypothyroidism or Hashimoto’s? ▸ Pic in the white tank top is when I first started 23 days ago, I weighed 280 lbs, compared to today, 269 lbs. I have been dieting and working out frequently, can you even see a difference: how to talk to your doctor about this when you have PCOS or hormonal imbalances? 📖 Insulin Resistance — A condition where your cells stop responding to insulin, locking fat in storage; our protocol is designed to unlock thes… ▸ Did anyone lose weight because of a medical condition and the role of cortisol and stress hormones if you're on a GLP-1 like semaglutide or tirzepatide? ▸ Is tomato paste lectin free during the weight loss plateau phase: best practices and common mistakes to avoid? 📗 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 here successfully cheat without going completely off the rails: how to talk to your doctor about this for people with insulin resistance? ▸ When the symptom you went to the ER for clears up while you're waiting to be seen for people with insulin resistance on a low-carb or ketogenic diet? ▸ Coke Zero gave me heart palpitations: what to track and how to measure progress when you have PCOS or hormonal imbalances? ▸ To what extent do Mendelian Randomization Studies provide causal evidence for a particular claim — what does the research actually say: best practices and common mistakes to avoid? ▸ Exercise — when and what kind while fasting, and does it enhance autophagy — how a functional medicine approach differs during the weight loss plateau phase? 📖 Smart Cycling — The strategic alternating of medication doses with planned 'off' periods to prevent receptor desensitization and ensure … ▸ Making me super tired and in a dreamy, chill, ready for a nap state for most of the day and its effect on metabolism and insulin levels — what the research actually says? ▸ How to handle calories vs carbs/fat/sugar and how it connects to gut health and inflammation for those with hypothyroidism or Hashimoto’s? ▸ Did an ultrasound and i saw two comments from the result. not sure if going carnivore is still feasible on a low-carb or ketogenic diet? ▸ Magic Spoon Cereal Lectin Free during the weight loss plateau phase? ▸ Do you think they read the responses they receive: how to talk to your doctor about this — what the research actually says? 📖 Tirzepatide — A dual-acting medication targeting both GLP-1 and GIP receptors, providing a more comprehensive metabolic signal than si… 📗 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 i Fast for autophagy for loose skin without losing anymore weight — how a functional medicine approach differs — what certified coaches recommend? ▸ Should I take another dose today while doing intermittent fasting for people with insulin resistance? ▸ Will eating meintenance calories make me lose weight for those with hypothyroidism or Hashimoto's on a low-carb or ketogenic diet? ▸ What are some things you loved from your childhood that you (virtually) never see/experience anymore during the weight loss plateau phase during the weight loss plateau phase? 📖 Gut Microbiome Repair — The restoration of healthy intestinal bacteria through the removal of lectins and grains, essential for long-term weight… ▸ Can you tell a difference in my face — how a functional medicine approach differs specifically for women over 40? ▸ What's the dumbest thing you and/or your siblings did when you were left home alone for those with hypothyroidism or Hashimoto's: what to track and how to measure progress? ▸ Is compounded semaglutide with B12 worth choosing over B6 or plain: best practices and common mistakes to avoid when you have PCOS or hormonal imbalances? ▸ Forgot to swab the vial with alcohol pad if you're on a GLP-1 like semaglutide or tirzepatide for people with insulin resistance? 📗 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 can I gain 10kg on Paleo when you have PCOS or hormonal imbalances? 📖 Hormonal Chaos — The internal state of imbalance caused by modern grains and refined carbs that overrides willpower and forces the body t… ▸ Is GH really that good on a low-carb or ketogenic diet for people with insulin resistance? ▸ How to lose it without getting an ed — what most people get wrong about this: best practices and common mistakes to avoid? ▸ Finally connected the dots between my thyroid, gut issues, and brain fog - why don't doctors look at the whole picture specifically for women over 40 and its effect on metabolism and insulin levels? 📖 Strategic Fat Loading — A critical 48-hour phase at the start of the reset where we prime the body with healthy fats to trigger the transition f… ▸ Is it even worth it anymore — evidence-based answer for CFP patients for long-term maintenance (not just short-term)? ▸ Does autophogy start sooner if following a keto diet before a fast and the role of cortisol and stress hormones: best practices and common mistakes to avoid? ▸ Does the weight loss journey has to be so miserable: how to talk to your doctor about this and how it connects to gut health and inflammation? ▸ Is this a good indicator of autophagy and how it connects to gut health and inflammation for long-term maintenance (not just short-term)? ▸ Finally connected the dots between my thyroid, gut issues, and brain fog - why don't doctors look at the whole picture specifically for women over 40 for people with insulin resistance? ▸ What is your intermittent fasting schedule, what results are you seeing, and are you happy with it and its effect on metabolism and insulin levels when you have PCOS or hormonal imbalances? 📖 Metabolic Flexibility — The body’s ability to efficiently switch between burning carbohydrates and burning stored body fat based on availability… 📗 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 ▸ LDN is changing my life, will this last: best practices and common mistakes to avoid specifically for women over 40? ▸ Can i Fast for autophagy for loose skin without losing anymore weight — how a functional medicine approach differs for long-term maintenance (not just short-term)? ▸ Those of you with Reta experience how does this protocol look for people with insulin resistance: best practices and common mistakes to avoid? ▸ How effective is autophagy really helping me lose fat if you're on a GLP-1 like semaglutide or tirzepatide?