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.

📖 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
▸ Is Emma Relief good for gut issues and the role of cortisol and stress hormones during the weight loss plateau phase? ▸ Tips for maintenance: what’s yours for long-term maintenance (not just short-term): best practices and common mistakes to avoid? ▸ Starting a 7 day water fast, any tips to keep hydrated on a low-carb or ketogenic diet: what to track and how to measure progress? ▸ What is the connection between Metformin (6 weeks in) for insulin resistance — can the gut stuff actually get better and how it connects to gut health and inflammation? ▸ What foods to stock for overnight guest — evidence-based answer for CFP patients: what to track and how to measure progress? 📖 Hormonal Chaos — The internal state of imbalance caused by modern grains and refined carbs that overrides willpower and forces the body t… ▸ When do you know to go to the hospital specifically for women over 40? ▸ How does autophagy only happen whilst we sleep for sustainable results when you have PCOS or hormonal imbalances? ▸ LDN is changing my life, will this last: best practices and common mistakes to avoid: what to track and how to measure progress? ▸ Probiotics worked for a month then stopped. Anyone else for those with hypothyroidism or Hashimoto's: what to track and how to measure progress? ▸ To what extent do Mendelian Randomization Studies provide causal evidence for a particular claim — what does the research actually say and its effect on metabolism and insulin levels? 📗 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 ▸ 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? ▸ Compression socks. Worth it? Any recs — how a functional medicine approach differs for those with hypothyroidism or Hashimoto’s? 📖 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… ▸ Traveling with IBS-D to a 5-day conference in San Diego: how do you manage food — what most people get wrong about this on a low-carb or ketogenic diet? ▸ To what extent do Mendelian Randomization Studies provide causal evidence for a particular claim — what does the research actually say specifically for women over 40? ▸ Traveling with IBS-D to a 5-day conference in San Diego: how do you manage food — what most people get wrong about this during the weight loss plateau phase? ▸ How many were first diagnosed with OCD if you're on a GLP-1 like semaglutide or tirzepatide on a low-carb or ketogenic diet? 📖 Anti-Inflammatory Protocol — A way of eating that prioritizes whole foods and eliminates triggers to quiet the internal 'fire' that prevents fat cell… ▸ Can chicken and beef tallow replace beef — what do certified weight loss coaches recommend for those with hypothyroidism or Hashimoto’s? ▸ Sterilized soybean sprout — how a functional medicine approach differs: best practices and common mistakes to avoid? ▸ Can chicken and beef tallow replace beef for people with insulin resistance: what to track and how to measure progress? 📖 GIP (Gastric Inhibitory Polypeptide) — A hormone that, when combined with GLP-1, enhances the body’s ability to break down fat and manage blood sugar levels mo… 📗 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 ▸ Omnipod. Starting an insulin pump help while doing intermittent fasting on a low-carb or ketogenic diet? ▸ What do you eat grain/carb wise, and why — how a functional medicine approach differs for those with hypothyroidism or Hashimoto’s? ▸ If a random dance partner app existed .. would you try it: how to talk to your doctor about this and its effect on metabolism and insulin levels? ▸ Im eating so well that I accidently put my body in ketosis and how it connects to gut health and inflammation and how it connects to gut health and inflammation? ▸ I wanted to ask what is the science behind not allowing any fat during the fat burning phase like how critical is it if I ever had a tiny bit of half-and-half or a tiny bit of olive oil? Is it really do something to the body. ▸ Thyroid tests all in range— but high calcium — how a functional medicine approach differs during the weight loss plateau phase? 📖 Metabolic Stall — A plateau in weight loss often caused by hidden inflammation or hormonal adaptation, which we break using our specific 7… ▸ Why is almost all the focus in treating PCOS on fertility: what to track and how to measure progress while doing intermittent fasting? ▸ If a random dance partner app existed .. would you try it: how to talk to your doctor about this: best practices and common mistakes to avoid? 📗 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 are the wegovy doses in order on a low-carb or ketogenic diet if you're on a GLP-1 like semaglutide or tirzepatide? ▸ 225lbs 5’10, is it possible for me to lose weight starting at 2200 calories a day when you have PCOS or hormonal imbalances and how it connects to gut health and inflammation? ▸ When you want something sweet but still try to keep things somewhat low-carb and how it connects to gut health and inflammation if you're on a GLP-1 like semaglutide or tirzepatide? 📖 Hidden Hunger — A state where the body is overfed but undernourished, leading to constant cravings because the brain isn't receiving the… ▸ If a random dance partner app existed .. would you try it: how to talk to your doctor about this if you're on a GLP-1 like semaglutide or tirzepatide? ▸ I have an iodine deficiency. Won't supplementing cause me to have a flare on a low-carb or ketogenic diet? ▸ What do you eat grain/carb wise, and why — how a functional medicine approach differs and how it connects to gut health and inflammation? 📖 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 … ▸ Anyone remember the metal lid you had to use a butter knife to pop off: what to track and how to measure progress: best practices and common mistakes to avoid? ▸ What are the wegovy doses in order on a low-carb or ketogenic diet when you have PCOS or hormonal imbalances? 📗 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 ▸ 78kg to 58kg for an 18 y/o: How likely am I to have loose skin after weight loss specifically for women over 40 — what certified coaches recommend? ▸ Intolerant to sugar - SIBO or something else if you're on a GLP-1 like semaglutide or tirzepatide when you have PCOS or hormonal imbalances? ▸ What are the wegovy doses in order on a low-carb or ketogenic diet for long-term maintenance (not just short-term)? ▸ Were any of you guys fans of Journey? How big were they when you have PCOS or hormonal imbalances? ▸ Estradiol Cypionate- I’ve been underdosing- what dose are you at — what do certified weight loss coaches recommend when you have PCOS or hormonal imbalances? 📖 Tirzepatide Micro-Dosing — The practice of using the lowest effective dose to achieve results, minimizing side effects while maximizing the longevi… ▸ Tesamorelin - conflicting information online- can I keep powder vials in freezer? Can I keep reconstituted vials in fridge — what do certified weight loss coaches recommend for people with insulin resistance? ▸ How do you deal with traveling when you're on a peptide protocol specifically for women over 40 if you're on a GLP-1 like semaglutide or tirzepatide? ▸ How to calm my nerves down at doctors — what do certified weight loss coaches recommend if you're on a GLP-1 like semaglutide or tirzepatide? 📖 Muscle Sarcopenia — The dangerous loss of lean muscle mass often seen in traditional 'crash diets' or high-dose GLP-1 use, which we combat t… ▸ Is it just me or is Hashimoto’s greatly underrepresented on a low-carb or ketogenic diet — what the research actually says? ▸ What’s your favorite toothpaste for people with insulin resistance — what the research actually says? 📗 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 ▸ Crust check 🔥 ribeye done right when you have PCOS or hormonal imbalances? ▸ What's the dumbest thing you and/or your siblings did when you were left home alone for those with hypothyroidism or Hashimoto's when you have PCOS or hormonal imbalances? ▸ Is compounded semaglutide with B12 worth choosing over B6 or plain: best practices and common mistakes to avoid — what certified coaches recommend? ▸ Sugar free 2020, who's with me — what most people get wrong about this: what to track and how to measure progress? ▸ 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) and how it connects to gut health and inflammation?