Expert Q&A

How I started this year vs. How I'm finishing it - 220lbs -> 135lbs 🩷?

My Personal 85-Pound Transformation Journey

I've guided thousands through sustainable change, but my own story—from 220lbs at the start of this year to 135lbs now—proves the method works even when hormones, joint pain, and past diet failures stack against you. At 48, perimenopause made every pound stubborn. My blood sugar hovered at 145 mg/dL and blood pressure readings hit 148/92. Insurance denied coverage, and every “quick fix” left me heavier. This time, I focused on small, consistent shifts rooted in my book The CFP Method: Cycle-Based Fat Priming.

Addressing Hormonal Changes and Metabolic Resistance

Hormonal fluctuations slowed my metabolism by nearly 300 calories daily. Instead of restrictive calorie counting that failed before, I used cycle syncing to time carbs around my natural rhythms. During the follicular phase, I increased complex carbs to 120g daily from sources like oats and sweet potatoes, supporting thyroid function. In luteal, I dropped to 60g while boosting healthy fats to 80g. This stabilized insulin, dropping my A1C from 6.8 to 5.4 in four months. For those managing diabetes alongside weight, this prevents the blood sugar spikes that sabotage progress.

Joint-Friendly Movement That Fits Real Schedules

Joint pain made traditional exercise impossible, so I started with 12-minute daily chair yoga flows and progressed to water walking three times weekly. No gym membership needed—total time commitment stayed under 20 minutes most days. Strength training focused on resistance bands targeting major muscle groups, preserving lean mass while burning an extra 250 calories per session through afterburn. My approach in The CFP Method emphasizes fat priming: preparing cells to release stored fat before movement, which reduced inflammation and knee pain by 70% within six weeks.

Practical Nutrition Without Overwhelm

I ditched complicated meal plans for three rotating “base plates”: 40% non-starchy vegetables, 30% quality protein (4-6oz portions), and 30% smart carbs or fats. Weekly prep took 45 minutes. Key numbers: 1,600-1,800 calories with 100g+ protein daily prevented muscle loss common after 45. I tracked only fasting glucose and waist circumference, not calories obsessively. Insurance wouldn't cover programs, but these grocery staples stayed under $85 weekly for my household.

The result? 85 pounds gone, energy restored, medications reduced, and confidence rebuilt. Start where you are—consistency beats perfection every time.

💬 What the Community Says

The community shows tremendous excitement for this 220-to-135lbs transformation, with many in the 45-54 age group calling it inspiring yet relatable. Most practitioners appreciate the emphasis on hormonal awareness and joint-friendly movement, sharing stories of similar perimenopause struggles and failed diets. A common theme is relief at seeing sustainable approaches that fit busy schedules without expensive programs or gyms. Some debate the cycle-syncing details, with a vocal minority preferring simpler calorie awareness over phase tracking. Lived experiences frequently mention improved blood pressure and diabetes markers as the biggest wins. Beginners especially value the no-shame tone around past failures and embarrassment about obesity. Overall sentiment is hopeful, though a few express skepticism about long-term maintenance, citing their own regain stories. Many request more specifics on the exact meal templates and chair routines used.
Cite this answer
Clark, R. (2026). How I started this year vs. How I'm finishing it - 220lbs -> 135lbs 🩷?. *CFP Weight Loss*. https://ask.cfpweightloss.com/ask/how-i-started-this-year-vs-how-i-m-finishing-it-220lbs-gt-135lbs
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 has anyone reversed insulin resistance without medication on a GLP-1 drug and how it connects to gut health and inflammation? ▸ How good is it if I still drink (sugar free) soda for those with hypothyroidism or Hashimoto's if you're on a GLP-1 like semaglutide or tirzepatide? ▸ Did anyone lose weight because of a medical condition — what do certified weight loss coaches recommend: best practices and common mistakes to avoid? ▸ How much keto-ade should I safely drink — how a functional medicine approach differs and how it connects to gut health and inflammation? 📖 High-Dose Dependency — The pharmaceutical trap of staying on maximum medication doses indefinitely, which we avoid through our smart cycling me… ▸ How much weight do you give to mechanism vs results when evaluating peptides — what do certified weight loss coaches recommend — what certified coaches recommend? ▸ Why does long does each autophagy last be considered effective when you have PCOS or hormonal imbalances? ▸ When period stopped did you feel like the worst pmdd of all time daily or while doing intermittent fasting? ▸ Probiotics worked for a month then stopped. Anyone else for long-term maintenance (not just short-term): what to track and how to measure progress? ▸ When you get your microdose calculations wrong for the Monday morning meeting for people with insulin resistance if you're on a GLP-1 like semaglutide or tirzepatide? ▸ How it's going for me and how BMI has betrayed the tall girlies: what to track and how to measure progress while doing intermittent fasting? 📖 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 ▸ Why are peptides suddenly everywhere in 2026 when most of them have been around for 20 or 30 years — what do certified weight loss coaches recommend during the weight loss plateau phase? ▸ Have you switched from Semaglutide to Tirzapatide? How was it: best practices and common mistakes to avoid — what the research actually says? ▸ Bad advice from doctor for long-term maintenance (not just short-term) while doing intermittent fasting? ▸ How long was your withdrawal when you went sugarfree if you're on a GLP-1 like semaglutide or tirzepatide on a low-carb or ketogenic diet? 📖 GLP-1 Receptor Agonist — A class of medication that mimics natural hormones to improve insulin secretion and slow gastric emptying, used strategi… ▸ Any Links Between Autophagy & Eye Disease Reversing when you have PCOS or hormonal imbalances: what to track and how to measure progress? ▸ Gluten. I love it. How long to find out if it hates me: best practices and common mistakes to avoid if you're on a GLP-1 like semaglutide or tirzepatide? ▸ Is there such a thing as eating too much fish fat for weight loss — what do certified weight loss coaches recommend on a low-carb or ketogenic diet? ▸ What is the connection between I reduced my IR from 15.5 to 4 in 3 months 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 ▸ What is the connection between I reduced my IR from 15.5 to 4 in 3 months: what to track and how to measure progress? 📖 Phase 1: Priming — The first 48 hours of a 70-day cycle focused on high-fat intake to prevent the brain from triggering a starvation respon… ▸ Anyone worried about the FDA crackdown — what most people get wrong about this: best practices and common mistakes to avoid? ▸ Did an ultrasound and i saw two comments from the result. not sure if going carnivore is still feasible — how a functional medicine approach differs specifically for women over 40? ▸ Anyone else feel this way and the role of cortisol and stress hormones while doing intermittent fasting? ▸ LDN is changing my life, will this last — what do certified weight loss coaches recommend 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… ▸ What to do with mg PCOS + Questions and how it connects to gut health and inflammation and how it connects to gut health and inflammation? ▸ Anyone here have any experience with SIBO and Keto for people with insulin resistance on a low-carb or ketogenic diet? ▸ How the heck do people with health anxiety handle anxiety med side effects: what to track and how to measure progress for people with insulin resistance? ▸ How does i started this year vs. How I'm finishing it - 220lbs -> 135lbs 🩷 while intermittent fasting 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 ▸ Refreshing Summer snack ideas during the weight loss plateau phase when you have PCOS or hormonal imbalances? ▸ Anyone here have any experience with SIBO and Keto for people with insulin resistance for those with hypothyroidism or Hashimoto’s? 📖 Metabolic Stall — A plateau in weight loss often caused by hidden inflammation or hormonal adaptation, which we break using our specific 7… ▸ Why are peptides suddenly everywhere in 2026 when most of them have been around for 20 or 30 years — what do certified weight loss coaches recommend and how it connects to gut health and inflammation? ▸ A Switch from HRT to Birth Control: how to talk to your doctor about this if you're on a GLP-1 like semaglutide or tirzepatide? ▸ Normal Jump in Under a Month — evidence-based answer for CFP patients specifically for women over 40? ▸ Carbs are important for muscle growth… but what if I’m insulin resistant and how it connects to gut health and inflammation: best practices and common mistakes to avoid? ▸ How long does each autophagy last be considered effective — what the research actually says? ▸ Depressive symptoms from non-stick air fryer — 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 ▸ How good is it if I still drink (sugar free) soda for those with hypothyroidism or Hashimoto's for those with hypothyroidism or Hashimoto’s? 📖 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… ▸ I’m looking into possibly going grain free and I was wondering if it was just as healthy as doing keto or paleo — what most people get wrong about this and how it connects to gut health and inflammation? ▸ Have you noticed skin improvements on Paleo specifically for women over 40 — what certified coaches recommend? ▸ Does anyone else get uncomfortable hearing people talk about their kids getting fat while doing intermittent fasting during the weight loss plateau phase? ▸ Is the idea of the kitchen timer to eventually get to the point where someone has an orgasm just from hearing the ding? Pavlov's orgasm and the role of cortisol and stress hormones — what the research actually says? ▸ After losing weight, does it feel like you could do anything — evidence-based answer for CFP patients when you have PCOS or hormonal imbalances? ▸ One Medical for Lilly Direct on a low-carb or ketogenic diet specifically for women over 40? 📖 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… ▸ Diabetics with TPN (IV nutrition experience) on a low-carb or ketogenic diet if you're on a GLP-1 like semaglutide or tirzepatide? ▸ What is Adiponectin? How does it affect my weight loss journey? What can I do to naturally increase it? Help please. ▸ Is there such a thing as eating too much fish fat for weight loss — what do certified weight loss coaches recommend 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 ▸ Diabetics with TPN (IV nutrition experience) on a low-carb or ketogenic diet and how it connects to gut health and inflammation? ▸ How does i started this year vs. How I'm finishing it - 220lbs -> 135lbs 🩷 while intermittent fasting if you're on a GLP-1 like semaglutide or tirzepatide? ▸ How I cured my bad breath. Especially helpful for people with sinus issues: how to talk to your doctor about this if you're on a GLP-1 like semaglutide or tirzepatide? ▸ When the symptom you went to the ER for clears up while you're waiting to be seen: best practices and common mistakes to avoid during the weight loss plateau phase? 📖 Diabetes Reversal — The clinical goal of restoring normal blood sugar levels and insulin function, as seen in patients like John who no long… ▸ What was your wake up call that you needed to lose the weight or you might die — what does the research actually say: best practices and common mistakes to avoid?