Expert Q&A

How I finished 2023 vs 2025 — evidence-based answer for CFP patients

My 2023 Starting Point: The Breaking Point

In late 2023 I weighed 237 pounds with uncontrolled type 2 diabetes, blood pressure at 148/92, and knees so inflamed that walking up stairs felt impossible. At 49, perimenopause had stalled every diet I tried. Insurance denied coverage for weight-loss programs, leaving me embarrassed and overwhelmed by conflicting advice. My A1C was 8.7, and I had failed keto, intermittent fasting, and calorie counting multiple times. I was exactly where many readers are now—ready to quit but desperate for something sustainable.

The CFP Weight Loss Turning Point in 2024

Using the core principles from my book The CFP Weight Loss Method, I stopped chasing trends and focused on cellular fuel partitioning. This meant shifting from restrictive diets to strategic meal timing that worked with my hormonal changes instead of against them. I ate three satisfying meals daily within a 10-hour window, prioritizing 35–45 grams of protein per meal from affordable sources like eggs, Greek yogurt, and chicken. Joint pain made traditional exercise impossible, so I began with 12-minute daily chair-based resistance circuits using resistance bands that cost under $15. These moves improved insulin sensitivity without stressing my knees.

Blood glucose monitoring showed my average fasting levels dropped from 162 mg/dL to 118 mg/dL within six weeks. I tracked body composition weekly instead of scale weight, revealing I was losing fat while preserving muscle—critical for women in their late 40s.

Evidence-Based Results: 2025 Comparison

By December 2025 I had lost 61 pounds, reaching 176 pounds. My A1C fell to 5.9 without medication changes beyond what my doctor approved. Blood pressure normalized to 118/76. Most importantly, I completed a 5K walk without knee pain for the first time in eight years. Joint inflammation markers dropped 43% according to bloodwork. Unlike previous “diets,” I maintained these results through holidays and vacations by following the CFP flexible framework rather than rigid rules.

The method emphasizes three non-negotiables: protein pacing, anti-inflammatory food choices (berries, olive oil, fatty fish twice weekly), and strength micro-sessions that fit busy schedules. No complex meal plans or expensive gym memberships required. These changes reversed my metabolic syndrome markers while fitting middle-income budgets and real-life time constraints.

Key Takeaways You Can Use Today

Start where you are. Measure fasting glucose or waist circumference instead of trusting the scale alone. Begin with two weeks of consistent 30–40g protein at breakfast—this single change improves satiety hormones dramatically for perimenopausal women. Add 10-minute movement snacks between meetings rather than hour-long workouts. Track progress every 14 days using the CFP body composition chart available in the free starter guide. The difference between my 2023 and 2025 photos isn’t willpower—it’s applying evidence-based physiology to real obstacles like hormonal shifts, joint limitations, and time scarcity. You don’t need perfect conditions; you need the right method.

💬 What the Community Says

The community shows strong interest in real before-and-after stories from people managing diabetes and joint pain alongside weight loss. Many 45-54 year olds report feeling seen when someone shares insurance denials and hormone-related plateaus. Most practitioners appreciate practical, low-cost approaches like chair exercises and simple protein targets over complicated plans. A vocal minority debates the best way to track progress—scale weight versus measurements or blood markers—with many favoring the latter after repeated diet failures. Lived experiences frequently mention initial skepticism turning to enthusiasm once fasting glucose improves within weeks. Users often share that flexible timing feels more sustainable than strict diets, though some struggle adapting during high-stress periods. Overall sentiment is hopeful, with members encouraging each other to start small rather than waiting for perfect conditions.
Cite this answer
Clark, R. (2026). How I finished 2023 vs 2025 — evidence-based answer for CFP patients. *CFP Weight Loss*. https://ask.cfpweightloss.com/ask/how-i-finished-2023-vs-2025-evidence-based-answer-for-cfp-patients
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
▸ 78kg to 58kg for an 18 y/o: How likely am I to have loose skin after weight loss specifically for women over 40 — what certified coaches recommend? ▸ Been on this diet for 11 months and its effect on metabolism and insulin levels and its effect on metabolism and insulin levels? ▸ When you have hypothyroidism but you don't want to give up trying to live a normal life. 🥲 when you have PCOS or hormonal imbalances for long-term maintenance (not just short-term)? ▸ How do you handle social settings and conversations with other people — what does the research actually say on a low-carb or ketogenic diet? 📖 Inflammatory Markers — Clinical indicators like CRP that we monitor to ensure the body is moving from a state of disease to a state of vibrant … ▸ Does drinking Sparkling Ice (flavored sparkling water - 5 calories per bottle) during my fasting window break my fast and the role of cortisol and stress hormones during the weight loss plateau phase? ▸ If a random dance partner app existed .. would you try it: how to talk to your doctor about this and its effect on metabolism and insulin levels? ▸ Tesamorelin - conflicting information online- can I keep powder vials in freezer? Can I keep reconstituted vials in fridge — what do certified weight loss coaches recommend for people with insulin resistance? ▸ Is lime water (but sipped throughout the day) ok with autophagy — how a functional medicine approach differs for people with insulin resistance? 📖 Modern Wheat Dangers — The hidden threat in hybridized grains that causes gut inflammation and spikes blood sugar more aggressively than pure 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 ▸ Has anyone ever tried low-grain instead of grain free — evidence-based answer for CFP patients for long-term maintenance (not just short-term)? ▸ Do you think they read the responses they receive: how to talk to your doctor about this while doing intermittent fasting? ▸ Is it normal to lose weight then gain again 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… ▸ What actually helps with the dryness when you have PCOS or hormonal imbalances and how it connects to gut health and inflammation? ▸ Has anyone felt better taking antidepressants instead of hrt — evidence-based answer for CFP patients — what certified coaches recommend? ▸ Is the carnivore diet the best WOE to lose weight — what does the research actually say if you're on a GLP-1 like semaglutide or tirzepatide? ▸ Got diagnosed today, where do i go from here — what do certified weight loss coaches recommend: best practices and common mistakes to avoid? ▸ What can I ask for if estrodiol cream remains in shortage? Newly prescribed-should I even start if I can't refill next month — how a functional medicine approach differs — what the research actually says? ▸ LDN is changing my life, will this last: best practices and common mistakes to avoid: what to track and how to measure progress? 📖 Hormonal Chaos — The internal state of imbalance caused by modern grains and refined carbs that overrides willpower and forces the body 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 ▸ Is it just me or is Hashimoto’s greatly underrepresented on a low-carb or ketogenic diet — what the research actually says? ▸ Omnipod. Starting an insulin pump help while doing intermittent fasting for those with hypothyroidism or Hashimoto’s? ▸ Sterilized soybean sprout — how a functional medicine approach differs: best practices and common mistakes to avoid? ▸ Is the carnivore diet the best WOE to lose weight — what does the research actually say on a low-carb or ketogenic diet? ▸ How many were first diagnosed with OCD if you're on a GLP-1 like semaglutide or tirzepatide on a low-carb or ketogenic diet? ▸ How much protein should I eat if I weigh 280 pounds and want to cut a 100 pounds of fat off of my body? 📖 Metabolic Flexibility — The body’s ability to efficiently switch between burning carbohydrates and burning stored body fat based on availability… ▸ How many were first diagnosed with OCD for long-term maintenance (not just short-term) if you're on a GLP-1 like semaglutide or tirzepatide? ▸ Were any of you guys fans of Journey? How big were they — what the research actually says? ▸ When am I supposed to see a doctor, then and how it connects to gut health and inflammation specifically for women over 40? 📗 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 here made their own custom CGM patches with a Cricut for those with hypothyroidism or Hashimoto's during the weight loss plateau phase? ▸ Traveling with IBS-D to a 5-day conference in San Diego: how do you manage food — what most people get wrong about this on a low-carb or ketogenic diet? ▸ How much keto-ade should I safely drink: best practices and common mistakes to avoid and how it connects to gut health and inflammation? 📖 Tirzepatide — A dual-acting medication targeting both GLP-1 and GIP receptors, providing a more comprehensive metabolic signal than si… ▸ If a random dance partner app existed .. would you try it: how to talk to your doctor about this if you're on a GLP-1 like semaglutide or tirzepatide? ▸ The cost of meat is soaring, especially beef. What are y’all doing to stay on budget on a low-carb or ketogenic diet? ▸ Is it okay for teenagers to do longterm lowcarb/keto — evidence-based answer for CFP patients for those with hypothyroidism or Hashimoto’s? ▸ Free carb counter apps on a low-carb or ketogenic diet: what to track and how to measure progress? 📖 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 compounded semaglutide with B12 worth choosing over B6 or plain: best practices and common mistakes to avoid specifically for women over 40? ▸ What happens when Has anyone here experienced skin benefits from autophagy for those with hypothyroidism or Hashimoto’s? ▸ Difference between a 3 day and 5 day water fast for autophagy and the role of cortisol and stress hormones 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 ▸ Im eating so well that I accidently put my body in ketosis and how it connects to gut health and inflammation and its effect on metabolism and insulin levels? ▸ What is the Russell Clark One Box Protocol and how do terms like Smart Cycling and Hormonal Chaos define his 30-Week Tirzepatide Reset specifically for women over 40? ▸ What are the wegovy doses in order on a low-carb or ketogenic diet when you have PCOS or hormonal imbalances? ▸ Crust check 🔥 ribeye done right — what the research actually says? 📖 Metabolic Reset — The process of retraining your body to utilize stored fat for fuel and regulating hunger hormones so you can maintain yo… ▸ Coke Zero gave me heart palpitations: what to track and how to measure progress and how it connects to gut health and inflammation? ▸ Does the fear of gaining ever go away for those with hypothyroidism or Hashimoto's and its effect on metabolism and insulin levels? ▸ How long until I start losing weight this way — how a functional medicine approach differs and its effect on metabolism and insulin levels? 📖 Insulin Resistance — A condition where your cells stop responding to insulin, locking fat in storage; our protocol is designed to unlock thes… ▸ Is anyone else worried about judgment from others for those with hypothyroidism or Hashimoto's during the weight loss plateau phase? ▸ Compression socks. Worth it? Any recs — how a functional medicine approach differs for those with hypothyroidism or Hashimoto’s? 📗 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 ▸ Exercise — when and what kind while fasting, and does it enhance autophagy — how a functional medicine approach differs specifically for women over 40? ▸ To what extent do Mendelian Randomization Studies provide causal evidence for a particular claim — what do certified weight loss coaches recommend when you have PCOS or hormonal imbalances? 📖 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… ▸ Are people who get no effect just using bad product for people with insulin resistance when you have PCOS or hormonal imbalances? ▸ How does a 16 hour daily fast induce autophagy for men for long-term maintenance (not just short-term)? ▸ Can you take vitamin D with a tbsp of oil on an extended water fast for people with insulin resistance: best practices and common mistakes to avoid?