Expert Q&A

Anyone here lose 100+ lbs despite binge eating setbacks for people with insulin resistance

My Personal 127-Pound Loss With Insulin Resistance

As the founder of CFP Weight Loss and author of The CFP Method: Sustainable Weight Loss for Insulin Resistance, I lost 127 pounds while managing type 2 diabetes, high blood pressure, and repeated binge eating episodes. At 49, with joint pain making exercise feel impossible and hormones shifting dramatically, I refused another restrictive diet that would fail within weeks. My approach focused on stabilizing blood sugar first, which reduced binge urges by 70% within six weeks.

Understanding Insulin Resistance and Binge Setbacks

Insulin resistance makes weight loss harder because elevated insulin promotes fat storage and triggers intense cravings. For those aged 45-54, perimenopause and menopause amplify this through estrogen decline. Binge eating often follows blood sugar crashes from high-carb meals. In my method, we track fasting insulin levels—aiming below 10 μU/mL—rather than just calories. When I had setbacks, consuming 20-30g of protein within 30 minutes of waking prevented the morning crash that led to afternoon binges.

Practical Strategies That Worked for Me

I replaced complex meal plans with three simple rules: eat 30g protein per meal, pair carbs with fiber and fat, and walk 10 minutes after eating. This improved my insulin sensitivity by 40% in three months per my CGM data. For joint pain, I started with chair yoga and progressed to water walking—no gym membership required. Insurance rarely covers programs, so I focused on affordable changes like buying eggs and frozen vegetables in bulk. When binges happened, I used my “reset plate” technique: 4oz lean protein, 2 cups non-starchy vegetables, and 1 tbsp healthy fat. This stabilized blood glucose within 90 minutes.

Long-Term Maintenance and Hormonal Balance

After losing the first 60 pounds, I incorporated resistance bands twice weekly to build muscle, which burns 6-10 extra calories per pound daily. Sleep became non-negotiable—7 hours minimum reduced cortisol-driven binges. Most importantly, I stopped viewing setbacks as failures. In The CFP Method, I teach a 3-day “gentle correction” instead of punishment. My A1C dropped from 8.2 to 5.7, blood pressure normalized, and I maintained the loss for four years. Start small: test your morning glucose, add protein, and walk after dinner. Progress compounds when you work with your body’s chemistry instead of against it.

💬 What the Community Says

The community shows cautious optimism mixed with hard-earned realism. Many in the 45-54 age group with insulin resistance share stories of losing 80-130 pounds after multiple binge relapses, crediting consistent protein timing and post-meal walks over calorie counting. A common theme is frustration with failed keto or intermittent fasting attempts that worsened cravings. Most report joint pain improving after 30-40 pounds lost, allowing more movement. There's debate about tracking methods—some swear by continuous glucose monitors while others find them overwhelming. A vocal minority emphasizes therapy for emotional eating alongside physical changes. Overall, participants stress patience with hormonal fluctuations and celebrate non-scale victories like better blood pressure and energy levels. Newcomers often feel encouraged seeing long-term maintainers who admit to occasional setbacks but recovered without total restarts.
Cite this answer
Clark, R. (2026). Anyone here lose 100+ lbs despite binge eating setbacks for people with insulin . *CFP Weight Loss*. https://blog.cfpweightloss.com/ask/anyone-here-lose-100-lbs-despite-binge-eating-setbacks-for-people-with-insulin-resistance
Russell Clark, 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 →
Have a follow-up question?
More Questions 200 answered
▸ What garmin watch should i get for christmas specifically for women over 40 ▸ Ive been taking 15mg of tirzepatide for a year and my weight has stalled out with no diet change. What can I do? ▸ What are the biggest misconceptions you’ve seen about GLP-1s if you're on a GLP-1 like semaglutide or tirzepatide ▸ When I smoke a little weed as a T1D and start feeling tingly if you're on a GLP-1 like semaglutide or tirzepatide ▸ How I'm greeted most mornings on a low-carb or ketogenic diet ▸ Swollen neck/ lymph nodes? 📖 The Clark Protocol — Our evidence-based framework that combines clinical nurse practitioner expertise with personal experience to solve the o… ▸ What's a good Soy Sauce alternative for Asian Cuisine when you have PCOS or hormonal imbalances ▸ What a 55 water fast did for me for those with hypothyroidism or Hashimoto's ▸ Can we stop posting good glucose levels and pretending they are bad — what does the research actually say? ▸ How it looks when you lose 170 lbs. but are still a fat man — what do certified weight loss coaches recommend? 📗 The 30-Week Tirzepatide Reset — Get Russell's complete protocol → ▸ Is this normal? Feels like a waste: what to track and how to measure progress ▸ When period stopped did you feel like the worst pmdd of all time daily or on a low-carb or ketogenic diet 📖 Metabolic Efficiency — The state where your body processes fuel cleanly and maintains high energy levels without the need for constant snacking… ▸ Has anyone used Willow for long-term maintenance (not just short-term) ▸ Smoking while on glp1 ▸ Zone 2 running is absurdly slow (slower than walking) — am I doing this right: what to track and how to measure progress ▸ How I found out I had uterine cancer, what I wish I had known, and what everyone with PCOS should know about their period specifically for women over 40 ▸ Should Endotoxin be the norm from vendors along with COA’s — what does the research actually say? ▸ Insomnia while taking oral minoxidril: best practices and common mistakes to avoid ▸ Is it even worth it anymore: best practices and common mistakes to avoid 📖 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 … ▸ Is insulin resistance not taught in Med School — what does the research actually say? 📗 The 30-Week Tirzepatide Reset — Get Russell's complete protocol → ▸ Did my hashimoto cause this for those with hypothyroidism or Hashimoto's ▸ Ischias oder Piriformus Probleme and how it connects to gut health and inflammation ▸ Is a woman having a small tummy a big turn off? ▸ How I feel when tempted to get fast food during finals week and its effect on metabolism and insulin levels ▸ Any suggestions for staying on the program while traveling and how it connects to gut health and inflammation 📖 Gut-Brain Axis — The complex communication network between your digestive system and your brain that controls satiety, mood, and metaboli… ▸ Am I better off increasing my frequency of sessions per week, or my duration of each session — what do certified weight loss coaches recommend? ▸ For those that struggled with side effects, have you been able to space out your doses successfully — what do certified weight loss coaches recommend? ▸ Should we start a new subreddit, that prioritizes evidence-based treatment approaches and science when you have PCOS or hormonal imbalances 📖 Weight Set Point — The internal 'thermostat' for body weight that we aim to lower permanently through our 30-week metabolic reset. 📗 The 30-Week Tirzepatide Reset — Get Russell's complete protocol → ▸ What garmin watch should i get for christmas and its effect on metabolism and insulin levels ▸ Used old Mounjaro pen by mistake - should I be worried and the role of cortisol and stress hormones ▸ Is it even worth it anymore — what does the research actually say? ▸ Are people fear mongering when they say compound pharmacies are dangerous: best practices and common mistakes to avoid ▸ What I learnt as a physician about having Hashimoto for myself and what helped for those with hypothyroidism or Hashimoto's 📖 Amylopectin A — The specific starch found in modern wheat that causes rapid, dangerous spikes in blood glucose and promotes belly fat st… ▸ How it looks when you lose 170 lbs. but are still a fat man when you have PCOS or hormonal imbalances ▸ Ladies over 40, how are you losing weight with Insulin Resistance and its effect on metabolism and insulin levels ▸ Desperate and kind of hopeless at this point. will this body be the death of me? ▸ Anyone have experience switching from compound injection to pill: what to track and how to measure progress 📗 The 30-Week Tirzepatide Reset — Get Russell's complete protocol → ▸ How are we getting enough protein? Tips please on a low-carb or ketogenic diet ▸ Why I have to be so strict with my paleo regime if you're on a GLP-1 like semaglutide or tirzepatide ▸ Semaglutide + lifting — how are you fueling workouts on low calories: what to track and how to measure progress 📖 Bio-Individuality — The understanding that every patient’s metabolic journey is unique, requiring a personalized approach to dosing and diet… ▸ Had my annual physical today and how it connects to gut health and inflammation ▸ Eyelid myokymia/twitching caused by oral progesterone and the role of cortisol and stress hormones ▸ When the clock starts over specifically for women over 40 📖 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… ▸ Upped dosage + changing patch day: how to talk to your doctor about this ▸ How I feel when tempted to get fast food during finals week — evidence-based answer for CFP patients 📗 The 30-Week Tirzepatide Reset — Get Russell's complete protocol → ▸ Any women here that never had a flat stomach in their lives if you're on a GLP-1 like semaglutide or tirzepatide ▸ Zone 2 running is absurdly slow (slower than walking) — am I doing this right if you're on a GLP-1 like semaglutide or tirzepatide ▸ Is estriol as effective as estradiol for clitoral atrophy: best practices and common mistakes to avoid ▸ Here's the things I wish I'd known back then... what are yours — what do certified weight loss coaches recommend? 📖 Metabolic Stall — A plateau in weight loss often caused by hidden inflammation or hormonal adaptation, which we break using our specific 7… ▸ How I feel every time I go grocery shopping during the weight loss plateau phase