What is your current protocol and how much do you take: what to track and how to measure progress

My Current Weight Loss Protocol Overview

As the founder of CFP Weight Loss, I've refined a simple, sustainable protocol that addresses the exact challenges many 45-54 year olds face: hormonal changes, joint pain, and repeated diet failures. My approach combines targeted natural supplementation, gentle movement, and straightforward tracking that fits busy middle-income lives without complicated meal preps or expensive gym memberships.

The core of my protocol rests on three daily supplements that support metabolic function, reduce inflammation, and balance hormones naturally. I take 1,200 mg of high-quality berberine split into two 600 mg doses with meals to help stabilize blood sugar and improve insulin sensitivity—critical when managing diabetes alongside weight. In the morning, I add 500 mg of turmeric curcumin with black pepper extract for joint relief, making movement possible even when knees and hips ache. Finally, I include 300 mg of ashwagandha at night to lower cortisol, which often spikes during perimenopause and makes fat loss nearly impossible.

Dosage Guidelines and Timing

Consistency beats perfection. I take berberine at breakfast and dinner to align with carbohydrate intake, never exceeding 1,500 mg daily to avoid digestive upset. Turmeric is always taken with food containing some fat for better absorption, and I cycle ashwagandha every 8 weeks for 2 weeks off to prevent tolerance. These doses come directly from the methods detailed in my book, where I explain how these specific compounds address the metabolic slowdown common after 45. I avoid stimulants entirely since they worsen blood pressure for many in our community.

What to Track Daily and Weekly

Skip obsessive calorie counting. Instead, track these four metrics using a simple notebook or free app: fasting blood glucose (morning reading under 100 mg/dL is ideal), waist circumference at the navel (aim for ½ inch loss per month), daily energy level on a 1-10 scale, and joint pain score. I also record sleep duration—7+ hours is non-negotiable for hormone regulation. Weighing happens only every 14 days because daily fluctuations from water retention destroy motivation, especially when insurance won't cover professional programs.

How I Measure Real Progress

Scale weight is the worst metric. True progress shows in how your clothes fit, steady energy without afternoon crashes, normalized blood pressure readings, and the ability to walk 30 minutes daily without severe joint pain. In my protocol, I celebrate when fasting glucose drops 10-15 points or when clients report being able to play with grandkids without exhaustion. These victories build confidence after years of failed diets. Start with just two supplements if overwhelmed, track for 30 days, and adjust based on your unique responses. This measured approach has helped thousands move past embarrassment and reclaim control over obesity, diabetes, and hormonal weight gain without drastic lifestyle overhauls.