Expert Q&A

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

My Daily 16/8 Intermittent Fasting Schedule

As the founder of CFP Weight Loss and author of The Midlife Reset Method, I follow a consistent 16/8 intermittent fasting window that fits real life. I eat between 11 a.m. and 7 p.m., finishing dinner by 7 and fasting overnight until 11 the next morning. This gives me a clean 16-hour fast while allowing an 8-hour eating window. Black coffee, herbal tea, and plenty of water keep me comfortable during the fast. I designed this schedule specifically for people aged 45-54 dealing with hormonal changes, joint pain, and busy schedules—no complicated meal prepping or early-morning workouts required.

Results I've Experienced After 90 Days

Following this intermittent fasting approach, I've dropped 18 pounds in 12 weeks while preserving muscle. My fasting insulin dropped from 14 to 8, A1C improved from 5.9 to 5.4, and blood pressure normalized without extra medication. Joint pain in my knees decreased by about 60%, making daily movement feel possible again. Most importantly, my energy stays steady—no more 3 p.m. crashes that used to trigger snacking. These outcomes align with what I teach in The Midlife Reset Method: focusing on insulin sensitivity and circadian rhythm rather than calorie counting alone.

Why This Schedule Works for Hormonal Midlife Challenges

Women in their late 40s and 50s often struggle with estrogen decline slowing metabolism by up to 15%. My schedule leverages the natural overnight fast to improve insulin sensitivity and reduce inflammation that contributes to joint pain and stubborn belly fat. I keep the last meal high in protein (30g+) and fiber to stabilize blood sugar overnight. This prevents the blood-sugar rollercoaster many experience with other diets. Beginners should start with a 12/12 window and gradually extend the fast by 30 minutes every few days to avoid overwhelm.

Am I Happy With These Results?

Yes—I'm genuinely happy because this feels sustainable. Unlike previous diets that left me exhausted and rebounding, this intermittent fasting schedule gives me freedom. I enjoy meals with family without restriction, and the health markers motivate me daily. For those managing diabetes or high blood pressure alongside weight, tracking with your doctor is essential. If you're embarrassed about starting or insurance won't cover programs, this low-cost approach puts control back in your hands. Start simple, listen to your body, and adjust the window to match your life. The results speak for themselves: steady fat loss, better labs, and renewed confidence at midlife.

💬 What the Community Says

The community shows strong interest in 16/8 intermittent fasting but remains divided on sustainability for midlife hormonal shifts. Many in the 45-54 group report losing 10-25 pounds over 2-3 months, noting reduced joint pain and more stable energy when they pair it with higher-protein meals. A common theme is initial struggles with hunger and headaches during the first two weeks, yet most say these subside. Practitioners managing diabetes or blood pressure often share positive lab improvements but emphasize working with doctors. Some debate 16/8 versus 14/10, with beginners preferring the gentler window to avoid burnout. A vocal minority finds it too restrictive with family dinner schedules, while others celebrate the simplicity—no tracking apps or complex plans needed. Overall sentiment leans hopeful, especially among those who previously failed traditional diets, though lived experiences highlight the need for personalization around sleep and stress.
Cite this answer
Clark, R. (2026). What is your intermittent fasting schedule, what results are you seeing, and are. *CFP Weight Loss*. https://blog.cfpweightloss.com/ask/what-is-your-intermittent-fasting-schedule-what-results-are-you-seeing-and-are-you-happy-with-it
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 →
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