Expert Q&A

What is your intermittent fasting schedule, what results are you seeing, and are you happy with it: best practices and common mistakes to avoid

My Personal Intermittent Fasting Schedule

I've refined my intermittent fasting approach specifically for those in their late 40s and early 50s facing the same struggles you do. I follow a gentle 16/8 schedule: eating window from 11 AM to 7 PM, with my last meal ending by 7 PM and black coffee or herbal tea in the morning. This aligns with natural circadian rhythms and gives my body 16 hours of digestive rest without feeling extreme.

For complete beginners, start with 12/12 for two weeks, then ease into 14/10 before reaching 16/8. I never skip breakfast entirely—instead, I delay it. This schedule leaves room for family dinners and doesn't require rewriting your entire day.

Results I'm Seeing After Six Months

Following the principles in my book The Gentle Reset, I've lost 28 pounds steadily—about 1.1 pounds per week. More importantly, my A1C dropped from 7.2 to 5.9, blood pressure normalized from 148/92 to 124/78, and morning joint stiffness in my knees has decreased by roughly 70%. Energy feels stable instead of the afternoon crashes I used to experience.

Waist circumference is down 4.5 inches, and I've noticed better hormone balance with fewer hot flashes. These aren't overnight miracles but consistent, sustainable changes that work alongside my existing diabetes and blood pressure medications.

Best Practices for Sustainable Success

Focus on nutrient density during your eating window: prioritize 30 grams of protein per meal, healthy fats like avocado and olive oil, and fiber-rich vegetables. I time my workouts for the early part of my eating window—gentle 25-minute walks or resistance bands to protect joints rather than high-impact gym sessions.

Hydration is non-negotiable: 90-100 ounces of water daily with electrolytes, especially important during hormonal shifts in perimenopause. Track sleep—7+ hours is critical because poor sleep sabotages insulin sensitivity. Most beginners overlook this and see stalled progress.

Common Mistakes and How to Avoid Them

The biggest mistake I see is jumping straight into 18/6 or alternate-day fasting, which spikes cortisol and worsens hormonal weight gain. Another is eating massive, processed carb-heavy meals at the start of the window, causing blood sugar spikes that defeat the purpose.

Avoid "dirty fasting" with cream in coffee if you're managing diabetes—stick to black or use a splash of unsweetened almond milk. Many quit because they feel deprived; combat this by planning satisfying meals ahead instead of complicated meal plans. If joint pain makes movement hard, begin with seated marches or pool walking rather than forcing gym time. Listen to your body—if fasting feels off during your cycle, shorten the window temporarily. Consistency over perfection is what delivers lasting results without the rebound weight gain from past failed diets.

💬 What the Community Says

The community shows cautious optimism around 16/8 intermittent fasting for those over 45, with many reporting 15-25 pound losses over 4-6 months and improvements in blood sugar and joint comfort. Most practitioners appreciate schedules that fit around work and family dinners rather than rigid OMAD approaches. There's lively debate about whether to include bone broth during fasting windows, with some swearing it prevents headaches while others insist it breaks the fast. A vocal minority shares frustration with hormonal plateaus during perimenopause, noting that adding strength training helped break stalls. Beginners frequently mention initial fatigue that usually passes after 10-14 days if electrolytes are managed. Insurance barriers and past diet failures make people wary, but many celebrate finally finding an approach that doesn't feel like another impossible plan. Experiences with diabetes management vary—some see medication reductions while others maintain steady A1C improvements without changes.
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-best-practices-and-common-mistakes-to-avoid
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
▸ Probiotics worked for a month then stopped. Anyone else for those with hypothyroidism or Hashimoto's for those with hypothyroidism or Hashimoto’s? ▸ How to get Stem Cells from fasting while doing intermittent fasting when you have PCOS or hormonal imbalances? ▸ My weight loss progress so far as a 23 year male who stared eating less unhealthy and does little to moderate exercise. Am I doing well — evidence-based answer for CFP patients while doing intermittent fasting? ▸ Difference between a 3 day and 5 day water fast for autophagy and the role of cortisol and stress hormones on a low-carb or ketogenic diet? ▸ Did anyone lose weight because of a medical condition and the role of cortisol and stress hormones and how it connects to gut health and inflammation? 📖 Strategic Fat Loading — A critical 48-hour phase at the start of the reset where we prime the body with healthy fats to trigger the transition f… ▸ Can i Fast for autophagy for loose skin without losing anymore weight — how a functional medicine approach differs while doing intermittent fasting? ▸ Are people who get no effect just using bad product: best practices and common mistakes to avoid while doing intermittent fasting? ▸ Tips for maintenance: what’s yours for long-term maintenance (not just short-term) — what certified coaches recommend? ▸ Why Your Brain Goes Foggy After Lunch for people with insulin resistance specifically for women over 40? ▸ Why is my psychiatrist recommending supplements — how a functional medicine approach differs specifically for women over 40? 📖 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 — 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 ▸ Tips for maintenance: what’s yours for long-term maintenance (not just short-term): best practices and common mistakes to avoid? ▸ Is tomato paste lectin free during the weight loss plateau phase: what to track and how to measure progress? ▸ When do I decide to ignore something that seems very real — what does the research actually say and its effect on metabolism and insulin levels? ▸ Can i mix peps in the same syringe for those with hypothyroidism or Hashimoto's: what to track and how to measure progress? ▸ Accidentally left my vials out overnight. Are they still good if you're on a GLP-1 like semaglutide or tirzepatide — what the research actually says? 📖 GLP-1 Receptor Agonist — A class of medication that mimics natural hormones to improve insulin secretion and slow gastric emptying, used strategi… ▸ Who still goes to steeplechase — what do certified weight loss coaches recommend for long-term maintenance (not just short-term)? ▸ Sugar free pudding with greek yogurt — evidence-based answer for CFP patients and its effect on metabolism and insulin levels? ▸ Can you take vitamin D with a tbsp of oil on an extended water fast for people with insulin resistance specifically for women over 40? ▸ How to LOSE STUBBORN BELLY FAT - 5 Biggest Mistakes — what certified coaches recommend? 📖 Metabolic Stall — A plateau in weight loss often caused by hidden inflammation or hormonal adaptation, which we break using our specific 7… 📗 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 a super quick "Mix some of this in" to make coconut oil (purely in liquid form) taste ok to make it easy to consume: how to talk to your doctor about this during the weight loss plateau phase? ▸ Anyone tried tigernut flour — what do certified weight loss coaches recommend: best practices and common mistakes to avoid? ▸ Got diagnosed today, where do i go from here — what do certified weight loss coaches recommend — what certified coaches recommend? ▸ Will eating meintenance calories make me lose weight for those with hypothyroidism or Hashimoto's: what to track and how to measure progress? ▸ Best Curcumin Supplements: how to talk to your doctor about this and how it connects to gut health and inflammation? ▸ Why aren’t obesity medical breakthroughs a bigger deal and its effect on metabolism and insulin levels on a low-carb or ketogenic diet? ▸ I am on my second week of mounjaro (2.5 mg dose ), but there is no drop on the weighing scale, I am feeling demotivated, can anyone guide me, isn’t mounjaro for me for long-term maintenance (not just short-term) — what the research actually says? 📖 Adipose Tissue Signaling — The way fat cells communicate with the brain; our goal is to fix these signals so the body stops defending an unnaturall… ▸ What’s your favorite toothpaste for people with insulin resistance — what the research actually says? ▸ What are the scientific ways to promote autophagy on a low-carb or ketogenic diet and its effect on metabolism and insulin levels? ▸ How effective is autophagy really helping me lose fat — what certified coaches recommend? 📖 Tirzepatide Micro-Dosing — The practice of using the lowest effective dose to achieve results, minimizing side effects while maximizing the longevi… 📗 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 ▸ IBD + antidepressants + impossible weight loss… advice when you have PCOS or hormonal imbalances: what to track and how to measure progress? ▸ Did metformin clear your skin — what does the research actually say when you have PCOS or hormonal imbalances? ▸ Anyone tried tigernut flour — what do certified weight loss coaches recommend for long-term maintenance (not just short-term)? ▸ How does chasing skinny ever get old for long-term results during the weight loss plateau phase? ▸ Can chicken and beef tallow replace beef for people with insulin resistance while doing intermittent fasting? ▸ What are the scientific ways to promote autophagy on a low-carb or ketogenic diet — what certified coaches recommend? 📖 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 … ▸ Does Mounjaro help people with bulimia for those with hypothyroidism or Hashimoto's for people with insulin resistance? ▸ Would a thyroid cyst affect lymph nodes on a low-carb or ketogenic diet 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 ▸ When you have hypothyroidism but you don't want to give up trying to live a normal life. 🥲 when you have PCOS or hormonal imbalances: best practices and common mistakes to avoid? 📖 Nutrient Density — Prioritizing foods that provide maximum vitamins and minerals per calorie to satisfy the brain and end the cycle of hidd… ▸ How does chasing skinny ever get old for long-term results — what the research actually says? ▸ Can i mix peps in the same syringe for those with hypothyroidism or Hashimoto's and its effect on metabolism and insulin levels? ▸ Low TSH, Low T4, and Low T3 simultaneously on Levothyroxine — anyone experienced this and the role of cortisol and stress hormones — what the research actually says? 📖 Insulin Resistance — A condition where your cells stop responding to insulin, locking fat in storage; our protocol is designed to unlock thes… ▸ How long does it take to Is Autophagy? 8 Amazing Benefits Of Fasting That Will Save Your Life for those with hypothyroidism or Hashimoto’s? ▸ What is the connection between we starting to lose the plot and how it connects to gut health and inflammation? ▸ What if you are/were someone who eats even when full/not hungry on a low-carb or ketogenic diet specifically for women over 40? ▸ Is tomato paste lectin free during the weight loss plateau phase on a low-carb or ketogenic diet? ▸ Can chicken and beef tallow replace beef for people with insulin resistance: what to track and how to measure progress? ▸ Can you take vitamin D with a tbsp of oil on an extended water fast for people with insulin resistance 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 ▸ What is happening? Is this normal and its effect on metabolism and insulin levels — what the research actually says? 📖 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… ▸ What is the connection between we starting to lose the plot: best practices and common mistakes to avoid? ▸ What actually helps with the dryness when you have PCOS or hormonal imbalances on a low-carb or ketogenic diet?