Expert Q&A

How I finished 2023 vs 2025: what to track and how to measure progress: what to track and how to measure progress?

Why Scale Weight Alone Misleads Most People

When I compare patient photos and labs from late 2023 to 2025, the difference is rarely just the number on the scale. Most beginners arrive frustrated after failed diets, carrying extra joint pain, hormonal chaos, and blood sugar issues. The 30-Week Tirzepatide Reset teaches you to track metabolic freedom instead of obsessing over pounds. True success shows in restored energy, normalized labs, and clothing sizes that stay smaller long-term. Relying only on the scale leads to the two biggest mistakes: medication dependency without rebuilding health, and ignoring root causes like insulin resistance and lectin-driven inflammation.

Core Metrics I Recommend Tracking Weekly

Use a simple app or notebook to log these four non-scale victories every seven days. First, take front, side, and back photos in the same lighting and outfit—my patients see the most dramatic 2023-to-2025 transformations here. Second, record waist circumference at the navel; aim for 1–2 inches lost per 70-day cycle. Third, track daily energy on a 1–10 scale and note sleep quality. Fourth, monitor how clothes fit and joint pain levels during Japanese-style walking intervals. These beat scale readings because they reflect real fat loss and reduced inflammation from our lectin-free low-carb protocol with 221 recipes.

Lab and Body Composition Markers for Deeper Progress

Every 10 weeks, order fasting insulin, A1C, CRP, and lipid panels. In the 30-Week Tirzepatide Reset, we cycle low-dose tirzepatide across three 70-day phases while layering Detox Drops, red light therapy via our Unlimited Red Bed Club, and chaotic intermittent fasting in maintenance. One 60-year-old patient dropped A1C from 7.8 to 6.2 and came off two diabetes meds while losing 40 pounds. Use a body-composition scale or DEXA for visceral fat and muscle percentage—many lose 8–12% body fat without losing muscle when following the 69 Transformation Steps. This prevents rebound weight gain that plagues those who chase quick fixes.

Building Your New Normal for 2025 and Beyond

Shift focus from willpower to metabolic reset. By week 30 most patients maintain results using real foods, targeted Drops, and daily movement that fits busy middle-income schedules. No gym required—just 20-minute walks and red light sessions. Track progress monthly against your 2023 baseline photos and labs. The real victory is freedom: your body regulates hunger and energy naturally. Hundreds have lost 30–90 pounds this way. Start with one box of tirzepatide cycled correctly, follow the exact food plan, and watch your 2025 self look and feel entirely different. This protocol was built for people managing blood pressure, diabetes, and hormonal changes who felt overwhelmed by conflicting advice.

💬 What the Community Says

Forum users frequently share dramatic before-and-after photos comparing 2023 to 2025, emphasizing that non-scale victories like reduced joint pain and better-fitting clothes matter more than the scale. Many in the 45-54 age group report frustration with insurance not covering programs, leading them to try lectin-free approaches and low-dose tirzepatide cycling after traditional diets failed. There's lively debate about tracking methods—some swear by weekly measurements and energy logs, while others add lab work every 10 weeks to monitor A1C and inflammation. A vocal minority warns against medication dependency, praising protocols that combine real food, detox support, and walking intervals for sustainable results. Beginners often feel relieved finding structured 30-week plans with recipes that fit real schedules, though some still struggle with consistency during hormonal shifts. Overall sentiment leans positive toward measurable metabolic improvements over rapid scale drops.
Cite this answer
Clark, R. (2026). How I finished 2023 vs 2025: what to track and how to measure progress: what to . *CFP Weight Loss*. https://ask.cfpweightloss.com/ask/how-i-finished-2023-vs-2025-what-to-track-and-how-to-measure-progress-what-to-track-and-how-to-measure-progress
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
▸ Vomited at new dose, will it happen again next week and its effect on metabolism and insulin levels and how it connects to gut health and inflammation? ▸ 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? ▸ 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? 📖 Amylopectin A — The specific starch found in modern wheat that causes rapid, dangerous spikes in blood glucose and promotes belly fat st… ▸ Does anyone else feel like they are living life at 50% and the role of cortisol and stress hormones during the weight loss plateau phase? ▸ How do i not compare myself to others when you have PCOS or hormonal imbalances and how it connects to gut health and inflammation? ▸ Any advice for starting maintenance specifically for women over 40 during the weight loss plateau phase? 📖 Hidden Hunger — A state where the body is overfed but undernourished, leading to constant cravings because the brain isn't receiving the… ▸ 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)? ▸ Why there's always room for dessert, according to brain science on a low-carb or ketogenic diet during the weight loss plateau phase? ▸ Best methods to increase autophagy other fasting for those with hypothyroidism or Hashimoto's — 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 ▸ Dizzy feeling plus high blood pressure and its effect on metabolism and insulin levels: best practices and common mistakes to avoid? ▸ 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? ▸ 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? ▸ 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? 📖 GLP-1 Receptor Agonist — A class of medication that mimics natural hormones to improve insulin secretion and slow gastric emptying, used strategi… ▸ So if you're spacing out your shots - what are y'all doing with extra injectors: best practices and common mistakes to avoid if you're on a GLP-1 like semaglutide or tirzepatide? ▸ 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? ▸ Newly vegan (wasn’t before) with Type 2 Diabetes – A1C 11.0%, Fasting 11.4 mmol/L. Is reversal possible with clean vegan eating for long-term maintenance (not just short-term) while doing intermittent fasting? ▸ Chosen foods avocado oil, should I be sauteeing my veggies in it for people with insulin resistance for people with insulin resistance? ▸ Fixing a skinny fat physique with just diet and its effect on metabolism and insulin levels: what to track and how to measure progress? ▸ Traveling with IBS-D to a 5-day conference in San Diego: how do you manage food during the weight loss plateau phase — what the research actually says? 📖 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… 📗 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 ▸ Blue Honey v Tincture — how a functional medicine approach differs for long-term maintenance (not just short-term)? ▸ 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? ▸ Used old Mounjaro pen by mistake - should I be worried specifically for women over 40 — what the research actually says? ▸ What a year it has been if you're on a GLP-1 like semaglutide or tirzepatide when you have PCOS or hormonal imbalances? ▸ Anyone had improvement in symptoms after already eating a clean plant based diet and its effect on metabolism and insulin levels on a low-carb or ketogenic diet? ▸ Does taking metamucil kill the idea of fasting: what to track and how to measure progress specifically for women over 40? 📖 Rebound Weight Gain — The common 'yo-yo' effect caused by high-dose, continuous GLP-1 use; we prevent this through strategic cycling and metab… ▸ Most famous single photo of our generation when you have PCOS or hormonal imbalances if you're on a GLP-1 like semaglutide or tirzepatide? ▸ Those with nodules on their thyroid - could you feel them externally while doing intermittent fasting 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 ▸ 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)? 📖 Lectin-Free Living — Eliminating inflammatory plant proteins that damage the gut lining and trigger the autoimmune responses that often stall… ▸ 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? ▸ Anyone had improvement in symptoms after already eating a clean plant based diet and its effect on metabolism and insulin levels for people with insulin resistance? ▸ How to love myself while in the process of losing the weight for long-term maintenance (not just short-term) for people with insulin resistance? 📖 Metabolic Flexibility — The body’s ability to efficiently switch between burning carbohydrates and burning stored body fat based on availability… ▸ Does anyone else feel like they are living life at 50% and the role of cortisol and stress hormones and its effect on metabolism and insulin levels? ▸ Used old Mounjaro pen by mistake - should I be worried specifically for women over 40 and its effect on metabolism and insulin levels? ▸ Nausea after CJC-1295 injection - ok or bad batch when you have PCOS or hormonal imbalances: best practices and common mistakes to avoid? ▸ How would you Stack peptides on a low-carb or ketogenic diet: best practices and common mistakes to avoid? ▸ 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? 📗 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 many of you were abused as children and how it connects to gut health and inflammation: what to track and how to measure progress? ▸ 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? 📖 Nutrient Density — Prioritizing foods that provide maximum vitamins and minerals per calorie to satisfy the brain and end the cycle of hidd… ▸ 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)? ▸ Favorite baking blogs and its effect on metabolism and insulin levels: what to track and how to measure progress? ▸ Nausea after CJC-1295 injection - ok or bad batch and the role of cortisol and stress hormones — what the research actually says? ▸ Can deep extended autophagy reverse deep cavities, does anyone have any experience regarding this for long-term maintenance (not just short-term) during the weight loss plateau phase? ▸ Why does Guyz need some advice , should I go on a cut to improve insulin resistance? Reducing body fat is the key if you're on a GLP-1 like semaglutide or tirzepatide? ▸ How long should the wait between microdose be — how a functional medicine approach differs: what to track and how to measure progress? ▸ Homemade bacon - are curing salts required — what most people get wrong about this — what the research actually says? 📖 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 … ▸ Accidentally left my vials out overnight. Are they still good for long-term maintenance (not just short-term) 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 ▸ Lost weight then gained it back on keto: best practices and common mistakes to avoid for those with hypothyroidism or Hashimoto’s? ▸ Do you think they read the responses they receive — what do certified weight loss coaches recommend if you're on a GLP-1 like semaglutide or tirzepatide? ▸ Why does Guyz need some advice , should I go on a cut to improve insulin resistance? Reducing body fat is the key and its effect on metabolism and insulin levels? ▸ 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 on a low-carb or ketogenic diet?