Expert Q&A

What is your intermittent fasting schedule, what results are you seeing, and are you happy with it and the role of cortisol and stress hormones

My Personal 16:8 Intermittent Fasting Schedule

I've refined intermittent fasting into a practical tool for my clients aged 45-54 who juggle diabetes, blood pressure concerns, and joint pain. My daily schedule follows a 16:8 pattern: I eat within an 8-hour window from 11 AM to 7 PM and fast for 16 hours. This means black coffee or herbal tea in the morning, followed by my first meal at lunch. I prioritize protein-rich foods like grilled chicken or Greek yogurt, plenty of vegetables, and healthy fats to stabilize blood sugar. No complex meal plans—just simple, repeatable choices that fit a middle-income lifestyle without gym memberships insurance won't cover.

Results I've Seen After Three Months

Following the principles in my book, I've lost 28 pounds steadily at about 1.5-2 pounds per week. My fasting blood glucose dropped from 138 to 102 mg/dL, and blood pressure normalized from 148/92 to 124/78 without extra medication. Joint pain decreased enough that I can now walk 30 minutes daily without discomfort. Unlike every diet I've failed before, energy levels remain consistent—no afternoon crashes. These outcomes align with what many beginners experience when they stop fighting hormonal changes and work with their bodies instead.

The Role of Cortisol and Stress Hormones in My Approach

Cortisol, our primary stress hormone, rises with prolonged fasting or intense calorie restriction, which is why many over 45 see stalled progress or weight gain around the middle. My method minimizes this by keeping fasting windows moderate, incorporating daily stress-reduction like 10-minute breathing exercises, and ensuring 7-8 hours of sleep. High cortisol sabotages insulin sensitivity, making weight loss harder amid perimenopause or andropause. By pairing 16:8 with nutrient timing—carbs mostly at lunch when cortisol naturally dips—I've avoided the hormone spikes that doomed previous attempts. This balanced approach also supports adrenal health, crucial when managing both obesity and chronic conditions.

Am I Happy With It? Absolutely—Here's Why

Yes, I'm genuinely happy with this intermittent fasting schedule and its results. It delivers sustainable progress without the overwhelm of conflicting nutrition advice or embarrassment of starting over publicly. For those embarrassed to ask for help with obesity, this creates quiet confidence through measurable wins. If you're battling failed diets, joint limitations, or time constraints, start with a gentle 12:12 window and gradually extend. My methodology shows you don't need extreme measures—just consistency that respects your hormones. Thousands following CFP Weight Loss report similar freedom from the diet rollercoaster.

💬 What the Community Says

The community shows cautious optimism around 16:8 intermittent fasting for those over 45. Many share stories of 15-30 pound losses and better blood sugar control after months of consistency, especially when easing in slowly. A common theme is initial struggles with morning cortisol spikes causing fatigue or cravings, leading some to add adaptogens or shorten windows to 14:10. Practitioners frequently discuss how stress from work or family derails progress, with joint pain often improving once weight drops but making early exercise difficult. Debates center on whether women in perimenopause need shorter fasts than men. Most find it more sustainable than calorie counting, though a vocal minority reports stalled results until they addressed sleep and stress. Insurance barriers and past diet failures make the simplicity appealing, but beginners emphasize needing patience with hormonal adjustments.
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-and-the-role-of-cortisol-and-stress-hormones
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.

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