Expert Q&A

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

My Daily 16/8 Intermittent Fasting Schedule

As the founder of CFP Weight Loss and author of The Cycle Fasting Protocol, I follow a simple 16/8 intermittent fasting schedule that fits busy middle-income lives. I eat between 11 AM and 7 PM, fasting from 7 PM to 11 AM the next day. This gives me a clean 16-hour fast with an 8-hour eating window. Black coffee and herbal tea are allowed during the fast to manage hunger and support stable blood sugar. On weekends, I sometimes shift to a 14/10 window if family dinners run late. The key is consistency without perfection.

Results I've Seen in 8 Months

Starting at 198 pounds with prediabetes, high blood pressure, and nagging knee pain, I've lost 27 pounds so far. My A1C dropped from 6.1 to 5.4, and blood pressure normalized from 142/88 to 118/76 without extra medication. Joint pain has decreased by about 60% because the reduced inflammation from fasting allows easier movement. I walk 25 minutes daily now without feeling destroyed afterward. Hormonal shifts in my mid-50s had stalled every previous diet, but pairing intermittent fasting with my cycle-syncing method from the book broke that plateau. Energy is steadier, and I've dropped two clothing sizes.

Why I'm Truly Happy With This Approach

I'm genuinely happy because this isn't another restrictive diet that fails after three weeks. The intermittent fasting schedule gives me freedom—no tracking macros at 6 AM or expensive meal kits my insurance won't cover. I eat normal foods my family enjoys between 11 and 7, focusing on protein-first meals like eggs with vegetables or grilled chicken salads. It respects my joint limitations by not requiring intense exercise. Most importantly, it addresses the hormonal changes making weight loss harder after 45. The simplicity means I can sustain it long-term without feeling overwhelmed by conflicting nutrition advice. My book outlines exactly how to adapt this for beginners managing diabetes or blood pressure alongside weight goals.

Practical Tips for Beginners Struggling Like I Once Did

Start with a 12/12 window if 16/8 feels impossible, then gradually extend. Drink plenty of water in the morning to combat fatigue. If embarrassment about obesity has kept you from asking for help, know this method works quietly at home. Focus on ending your eating window by 7 PM to improve sleep and morning blood sugar. Track non-scale victories like reduced joint pain or better energy instead of daily weigh-ins. My patients in their late 40s and early 50s report similar wins when they stop chasing complicated plans and embrace this sustainable rhythm.

💬 What the Community Says

The community shows strong interest in 16/8 intermittent fasting schedules, with many in the 45-55 age group sharing stories of 15-30 pound losses over 4-8 months. Most appreciate the flexibility that fits around work and family without complicated meal prepping. A common theme is relief from joint pain making movement easier, though some report initial fatigue or headaches that usually fade after two weeks. There's lively debate around exact windows—some prefer 10 AM-6 PM while others stick to noon-8 PM for social dinners. Women frequently discuss how hormonal changes required slight adjustments, like adding a few extra healthy fats. A vocal minority finds it unsustainable long-term due to evening hunger or social conflicts, but the majority who combine it with light walking report steady progress on blood pressure and blood sugar. Beginners often express gratitude for straightforward approaches that don't feel like "another failed diet."
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-while-doing-intermittent
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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