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.