14dayfastingjournal 210121 163034

DAVE ASPREY’S
14 Day Fasting
Challenge Journal
1 4 DAY FAST I N G C H A LLE N G E J OU RN A L
“The Fasting Journal is meant for you to get out of your

comfort zone. Take action and reflect on how fasting
could work for you. This journal is your guide.”
Fasting Fasting isn’t just about food. You can fast from anything in your life that
you *feel* you need right now when you *know* you don’t actually need
means it. It’s not about giving things up completely, but rather gaining control over
the things in your life that seem to control you (like cravings).
to go Most importantly, it’s not about suffering. In fact, fasting is the key to
without
freedom. Once you gain control over the things that once controlled you,
going without becomes an empowering and joyful experience.
Beyond the feeling of self-control, the benefits of fasting are vast in terms
of mental, physical, and spiritual health. Oh yeah, you also lose weight if
you need to.
With this journal, you know you can count on it as an ally to keep you
motivated and focused on your goals and fast the way that is right for you!
Write down some goals, write down things you wouldn’t have known,
something that excites you, or motivates you to achieve a healthy body,
and mind!
How it Inside this journal, you will start by defining 3 main goals you’d like to
achieve and work towards throughout the challenge and why they are
works important to you.
Each day gives you an opportunity to write how your fasting journey
has been, what new things you’ve discovered and how you’re feeling
throughout your entire fast.
Every 3 days, there will be a “check in” to remind you of your goals or if you
have new goals and motivations you’d like to achieve.
Learn the biological and spiritual aspects of fasting, and how it can impact
every aspect of your life, and enable you to gain more control over your
biology and behavior.
2
Setting your goals

and expectations
In order to instill a successful mindset before you begin any change in your life, you need to set
realistic expectations for yourself to ensure both motivation and adherence. Fasting is a proven
process and can get you to your ideal body weight, give you more energy throughout your day
and give you the clarity you may be needing - but everyone’s goals are different.
What do you want to achieve during the Fasting Challenge itself, and why does it matter to you?
The goal for me is to get you to the point where you can safely and comfortably go 24 hours
without eating, and feel pretty good the whole time. Take it slow, maybe you want to go eight
hours, then sixteen hours all the way up to not eating for twenty-four hours - whatever your goal
may be, write it down!
What do you want to achieve

and why is it important?
3
DAY 1 WEEK 1 DATE / /
TODAYS TOPIC:
Today, I am feeling...
ENERGY SLEEP MOOD
Low Energy High Energy Not Restful Very Restful Feeling Down Feeling Great
What is one insight you took away from today’s lesson?

What fasting hacks are you going to try if not all of them?
If you fasted yesterday, If you ate yesterday,

what kind of fast did you choose? what did you choose to eat?
What is one thing your heart is most grateful for?
“This ancient practice is about much more than food, as it teaches you the
difference between hunger and craving and that your real physical needs
are actually much less than your perceived needs (in all areas of life).”
4
TODAYS TOPIC:
ENERGY SLEEP MOOD
What did you eat for your last meal of the day yesterday?
Did you feel a difference in your hunger this morning?

“Inconsistency will challenge your body and make it stronger, so for

maximum impact, regularly change both the duration and style of
your fast. This will also enhance your metabolic flexibility.”
5
TODAYS TOPIC:
ENERGY SLEEP MOOD
What did you do that caused hunger?

What are you going to try differently today?

“Fasting is excellent for fighting inflammation and boosting health on a cellular

level for a number of reasons. First, it gives your digestive organs a chance to rest
and reset while nothing inflammatory comes in, much like the way that we allow
our muscles to recover after a hard workout.”
6
GOAL CHECK IN
Have you reached some of your goals?
What actionable item have you chosen to get you to your goal?
What are some fasting hacks you tried or would like to try?
What did you observe during the past three days?

Did your mood/sleep patterns/energy levels change?
7
TODAYS TOPIC:
ENERGY SLEEP MOOD
What exercise did you add into your fast yesterday?

What is one thing your heart is grateful for?
“Although your ancestors didn’t need to take supplements to survive, your body needs
more nutrients than you can get from food alone to handle the toxic load of modern
times. In addition, our soil is depleted of nutrients due to monoculture and pesticides.
Therefore, to get the most out of your fast, you’ll want to make sure your body has the
right supply of nutrients to support and repair itself.”
8
TODAYS TOPIC:
ENERGY SLEEP MOOD
What is one insight you took away from today’s lesson?

What did you try that made a difference in how you felt? What would you do differently?

“This ancient practice is about much more than food, as it teaches you the
difference between hunger and craving and that your real physical needs
are actually much less than your perceived needs (in all areas of life).”
9
TODAYS TOPIC:
ENERGY SLEEP MOOD
Did you try something different today on your fast?

Have you been using any new hacks? What have you chosen to do so far and why?

“Women’s bodies are built for childbearing, and therefore are much more sensitive
to shortfalls in energy than men. Men and women also have different hormone
levels, which means that they require different types of dietary patterns.”
10
TODAYS TOPIC:
ENERGY SLEEP MOOD
Did you try something different today on your fast?

Have you been using any new hacks? What have you chosen to do so far and why?

“In more recent times (let’s say the past several thousand years or so), the practice
of deliberate fasting has been used in different cultures across the world to enhance
cognitive function, spiritual connection, longevity, and overall well being.”
11
GOAL CHECK IN
Congratulations!
Welcome to Week 2

12
TODAYS TOPIC:
ENERGY SLEEP MOOD
What are you going to do to hack your sleep after listening to today’s video?

“By strategically timing your fast, you can optimize something called your
circadian rhythm. This is the internal clock that regulates a wide variety of
essential metabolic processes, including your sleep-wake cycle, immune
system, and metabolism.”
13
TODAYS TOPIC:
ENERGY SLEEP MOOD
When did you stop eating last night? For OMAD fasting today, try to resist eating until the same time
you ate last night. When you feel hungry, what hack will you try to resist your hunger?

“While your body craves consistency, it needs inconsistency to make it

stronger. Both HIIT exercises and IF make your body go from one extreme
to another, forcing it to change and grow stronger.”
14
TODAYS TOPIC:
ENERGY SLEEP MOOD
Which foods have you found that are guilty for you? With eating three meals today, what do you plan
on eating? Monitor your hunger today, write down how you feel.

“Ancient cultures understood that the simple act of denying your body food could be a significantly
more expansive spiritual act than meditation or solitude alone. One reason for this is that when you fast,
it activates enhanced mental clarity due to the energizing impact of ketones on the neurons in your
brain. This helps to bring focus and steadiness to your mind.”
15
GOAL CHECK IN

16
TODAYS TOPIC:
ENERGY SLEEP MOOD
Protein fasting - video not yet uploaded

“Your body is packed full of repair and rejuvenation mechanisms that have
evolved as our ancestors survived over billions of years. By intermittently fasting,
we remove the dietary impediments we put in our way, and it allows us to take
advantage of these gifts that evolution has given us.”
17
TODAYS TOPIC:
ENERGY SLEEP MOOD
How are you going to rest and reflect today to prepare for your next spiritual fast? How have you
embraced fasting so far?

“Fasting helps you become more aware of your senses, which allows you to tap into your
feelings instead of getting caught up in your thoughts. This, in turn, helps you dial into your
instincts on a bodily level and get a handle on the feelings that tend to divert you from the
path you want to follow.”
18
TODAYS TOPIC:
ENERGY SLEEP MOOD
Spiritual fasting...what did you fast from today to rest and recover your body and mind?

“The key to any successful fast is learning to feel safe when going without. Don’t get too caught
up in the details; it doesn’t matter what kind of fast you follow; it only matters that the fast
works for your goals. Remember, the most important thing that fasting does for you is that it
puts you in charge of your life. With better self-control, you feel more empowered and can make
better decisions in all areas of your life.”
19
TODAYS TOPIC:
ENERGY SLEEP MOOD
The final day of your fasting training - have you felt a difference overall?
What hacks or fasting methods worked best? Is there something you’d like to try differently?

“Whether you’re old or young, remember that flexibility is vital. Give yourself days off, have
a treat meal here and there, be kind to yourself and allow in some simple pleasures, and
avoid the all or nothing mindset -- it will make you weaker, not stronger, in the long run. ”
20
REFLECTION
Thank you for joining me in the fasting training with many others around the world, now how do you
feel? What are some things that were difficult or easy? How will you continue to fast this way?
21
ADDITIONAL NOTES
22
ADDITIONAL NOTES
23

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DAVE ASPREY’S

“The Fasting Journal is meant for you to get out of your

works important to you.

Setting your goals

What do you want to achieve

DAY 1 WEEK 1 DATE / /

ENERGY SLEEP MOOD

What is one insight you took away from today’s lesson?

If you fasted yesterday, If you ate yesterday,

What is one thing your heart is most grateful for?

DAY 2 WEEK 1 DATE / /

ENERGY SLEEP MOOD

If you fasted yesterday, If you ate yesterday,

What is one thing your heart is most grateful for?

“Inconsistency will challenge your body and make it stronger, so for

DAY 3 WEEK 1 DATE / /

ENERGY SLEEP MOOD

What did you do that caused hunger?

If you fasted yesterday, If you ate yesterday,

What is one thing your heart is most grateful for?

“Fasting is excellent for fighting inflammation and boosting health on a cellular

What did you observe during the past three days?

DAY 4 WEEK 1 DATE / /

ENERGY SLEEP MOOD

What exercise did you add into your fast yesterday?

If you fasted yesterday, If you ate yesterday,

What is one thing your heart is grateful for?

DAY 5 WEEK 1 DATE / /

ENERGY SLEEP MOOD

What is one insight you took away from today’s lesson?

If you fasted yesterday, If you ate yesterday,

What is one thing your heart is most grateful for?

DAY 6 WEEK 1 DATE / /

ENERGY SLEEP MOOD

Did you try something different today on your fast?

If you fasted yesterday, If you ate yesterday,

What is one thing your heart is most grateful for?

DAY 7 WEEK 1 DATE / /

ENERGY SLEEP MOOD

Did you try something different today on your fast?

If you fasted yesterday, If you ate yesterday,

What is one thing your heart is most grateful for?

What did you observe during the past three days?

DAY 8 WEEK 2 DATE / /

ENERGY SLEEP MOOD

If you fasted yesterday, If you ate yesterday,

What is one thing your heart is most grateful for?

DAY 9 WEEK 2 DATE / /

ENERGY SLEEP MOOD

If you fasted yesterday, If you ate yesterday,

What is one thing your heart is most grateful for?

“While your body craves consistency, it needs inconsistency to make it

DAY 10 WEEK 2 DATE / /

ENERGY SLEEP MOOD

If you fasted yesterday, If you ate yesterday,

What is one thing your heart is most grateful for?

What did you observe during the past three days?

DAY 11 WEEK 2 DATE / /

ENERGY SLEEP MOOD

Protein fasting - video not yet uploaded

If you fasted yesterday, If you ate yesterday,

What is one thing your heart is most grateful for?

DAY 12 WEEK 2 DATE / /