Expert Q&A

What is your intermittent fasting schedule, what results are you seeing, and are you happy with it?

My Daily 16/8 Intermittent Fasting Schedule

As the founder of CFP Weight Loss and author of The Midlife Reset Method, I follow a consistent 16/8 intermittent fasting window that fits real life. I eat between 11 a.m. and 7 p.m., finishing dinner by 7 and fasting overnight until 11 the next morning. This gives me a clean 16-hour fast while allowing an 8-hour eating window. Black coffee, herbal tea, and plenty of water keep me comfortable during the fast. I designed this schedule specifically for people aged 45-54 dealing with hormonal changes, joint pain, and busy schedules—no complicated meal prepping or early-morning workouts required.

Results I've Experienced After 90 Days

Following this intermittent fasting approach, I've dropped 18 pounds in 12 weeks while preserving muscle. My fasting insulin dropped from 14 to 8, A1C improved from 5.9 to 5.4, and blood pressure normalized without extra medication. Joint pain in my knees decreased by about 60%, making daily movement feel possible again. Most importantly, my energy stays steady—no more 3 p.m. crashes that used to trigger snacking. These outcomes align with what I teach in The Midlife Reset Method: focusing on insulin sensitivity and circadian rhythm rather than calorie counting alone.

Why This Schedule Works for Hormonal Midlife Challenges

Women in their late 40s and 50s often struggle with estrogen decline slowing metabolism by up to 15%. My schedule leverages the natural overnight fast to improve insulin sensitivity and reduce inflammation that contributes to joint pain and stubborn belly fat. I keep the last meal high in protein (30g+) and fiber to stabilize blood sugar overnight. This prevents the blood-sugar rollercoaster many experience with other diets. Beginners should start with a 12/12 window and gradually extend the fast by 30 minutes every few days to avoid overwhelm.

Am I Happy With These Results?

Yes—I'm genuinely happy because this feels sustainable. Unlike previous diets that left me exhausted and rebounding, this intermittent fasting schedule gives me freedom. I enjoy meals with family without restriction, and the health markers motivate me daily. For those managing diabetes or high blood pressure alongside weight, tracking with your doctor is essential. If you're embarrassed about starting or insurance won't cover programs, this low-cost approach puts control back in your hands. Start simple, listen to your body, and adjust the window to match your life. The results speak for themselves: steady fat loss, better labs, and renewed confidence at midlife.

💬 What the Community Says

The community shows strong interest in 16/8 intermittent fasting but remains divided on sustainability for midlife hormonal shifts. Many in the 45-54 group report losing 10-25 pounds over 2-3 months, noting reduced joint pain and more stable energy when they pair it with higher-protein meals. A common theme is initial struggles with hunger and headaches during the first two weeks, yet most say these subside. Practitioners managing diabetes or blood pressure often share positive lab improvements but emphasize working with doctors. Some debate 16/8 versus 14/10, with beginners preferring the gentler window to avoid burnout. A vocal minority finds it too restrictive with family dinner schedules, while others celebrate the simplicity—no tracking apps or complex plans needed. Overall sentiment leans hopeful, especially among those who previously failed traditional diets, though lived experiences highlight the need for personalization around sleep and stress.
Cite this answer
Clark, R. (2026). What is your intermittent fasting schedule, what results are you seeing, and are. *CFP Weight Loss*. https://ask.cfpweightloss.com/ask/what-is-your-intermittent-fasting-schedule-what-results-are-you-seeing-and-are-you-happy-with-it
Russell Clark, 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 →
Have a follow-up question?
More Questions 200 answered
▸ How often can I eat in season fruits and the role of cortisol and stress hormones ▸ Smoking while on glp1 ▸ Anyone had improvement in symptoms after already eating a clean plant based diet: best practices and common mistakes to avoid 📖 Metabolic Stall — A plateau in weight loss often caused by hidden inflammation or hormonal adaptation, which we break using our specific 7… ▸ Used old Mounjaro pen by mistake - should I be worried and its effect on metabolism and insulin levels ▸ Has anyone been diagnosed with Hashimotos after going through emotional distress or chronic stress in general — what do certified weight loss coaches recommend? ▸ What a month of paleo has done for me — what do certified weight loss coaches recommend? ▸ What was your reaction when you missed your first (menopausal) period for those with hypothyroidism or Hashimoto's ▸ Am I crazy for being frustrated by this? ▸ What is the texture of fried fat trimmings like for people with insulin resistance ▸ Anyone worried about the FDA crackdown — what do certified weight loss coaches recommend? 📖 Bio-Individuality — The understanding that every patient’s metabolic journey is unique, requiring a personalized approach to dosing and diet… 📗 The 30-Week Tirzepatide Reset — Get Russell's complete protocol → ▸ When people ask how I can tell my sugar's low during the weight loss plateau phase ▸ Anyone have experience switching from compound injection to pill specifically for women over 40 ▸ Does it just seem like normal teenage hormones or should I consider testing for pcos etc? ▸ Is estriol as effective as estradiol for clitoral atrophy — what do certified weight loss coaches recommend? ▸ Was so tempted to hit the drive thru today. Went to the store instead if you're on a GLP-1 like semaglutide or tirzepatide ▸ Anyone worried about the FDA crackdown on a low-carb or ketogenic diet ▸ How I feel when tempted to get fast food during finals week and its effect on metabolism and insulin levels 📖 Hormonal Chaos — The internal state of imbalance caused by modern grains and refined carbs that overrides willpower and forces the body t… ▸ Mounjaro diet plan, supplements and workout: best practices and common mistakes to avoid ▸ When I want to lose weight fast I fast? ▸ How I found out I had uterine cancer, what I wish I had known, and what everyone with PCOS should know about their period for those with hypothyroidism or Hashimoto's 📗 The 30-Week Tirzepatide Reset — Get Russell's complete protocol → ▸ How does smoking affect GERD while taking tirzepatide? 📖 30-Week Tirzepatide Reset — Our signature protocol using a single 60 mg box of medication cycled over 30 weeks to achieve lasting metabolic transfor… ▸ Did anyone else feel like Trintellix completely blunted their GLP-1 (Mounjaro/Wegovy) effect — evidence-based answer for CFP patients ▸ Used old Mounjaro pen by mistake - should I be worried specifically for women over 40 ▸ How long does it take you to fall asleep at night? ▸ Insomnia while taking oral minoxidril for those with hypothyroidism or Hashimoto's 📖 Hidden Hunger — A state where the body is overfed but undernourished, leading to constant cravings because the brain isn't receiving the… ▸ Should we start a new subreddit, that prioritizes evidence-based treatment approaches and science if you're on a GLP-1 like semaglutide or tirzepatide ▸ Parent obese, what should I recommend ? ▸ Vomited at new dose, will it happen again next week — what does the research actually say? ▸ Cheat / treat days or meals and its effect on metabolism and insulin levels 📗 The 30-Week Tirzepatide Reset — Get Russell's complete protocol → ▸ How long did it take you to lose weight on the Plant Paradox': how to talk to your doctor about this ▸ Has Gundry ever explained why he thinks APOE4 carriers love cheese so much specifically for women over 40 ▸ Upped dosage + changing patch day: how to talk to your doctor about this 📖 GLP-1 Receptor Agonist — A class of medication that mimics natural hormones to improve insulin secretion and slow gastric emptying, used strategi… ▸ Will I ever be able to wear low rise jeans without being insecure? ▸ What they don't tell you when you start a major weight loss plan and its effect on metabolism and insulin levels ▸ What do you actually wish you could track on glp1s — evidence-based answer for CFP patients 📖 Tirzepatide — A dual-acting medication targeting both GLP-1 and GIP receptors, providing a more comprehensive metabolic signal than si… ▸ When period stopped did you feel like the worst pmdd of all time daily or: how to talk to your doctor about this ▸ Would anyone like to share their personal experiences navigating menopause when you have a mood disorder like bipolar disorder and its effect on metabolism and insulin levels ▸ What is your best way to shift focus when starting and changing your HRT and the role of cortisol and stress hormones 📗 The 30-Week Tirzepatide Reset — Get Russell's complete protocol → ▸ A 3ml vial of the CJC-1295 IPAMORELIN stack roughly how many dosages do you get out of that? ▸ What do you actually wish you could track on glp1s for long-term maintenance (not just short-term) ▸ How To Speed Up Your Metabolism After 40 for those with hypothyroidism or Hashimoto's ▸ What a 55 water fast did for me — what do certified weight loss coaches recommend? 📖 The Clark Protocol — Our evidence-based framework that combines clinical nurse practitioner expertise with personal experience to solve the o… ▸ Can I ask where are we buying our bras? ▸ Are moodswings a major effect of PCOS or am I having some mental disorder? ▸ Ischias oder Piriformus Probleme for those with hypothyroidism or Hashimoto's ▸ Has anyone here experienced skin benefits from autophagy — what do certified weight loss coaches recommend? ▸ Anyone with a variant of uncertain significance on HRT — what most people get wrong about this 📖 CICO (Calories In, Calories Out) — An outdated model of weight loss that ignores the role of hormones; we challenge this by focusing on food quality and ho… 📗 The 30-Week Tirzepatide Reset — Get Russell's complete protocol → ▸ Do you avoid socialising or seeing family because of how tired you are and how much effort it is to be in company for long-term maintenance (not just short-term) ▸ How I finally stopped crashing after workouts — the training structure that actually works with Hashimoto's — what do certified weight loss coaches recommend? ▸ Astounded to see that 19 million people in the US are on levothyroxine. Why is hypothyroidism so prevalent? What is causing such crazy high levels of thyroid disease when you have PCOS or hormonal imbalances