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Fasting Journal Printable PDF | 90-Day Intermittent Fasting Tracker with Daily Log & Reflection | Longevity Fasting Planner

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  • Designed by LongevityLivingDoc
  • Party decor for gatherings and celebrations
  • Digital download
  • Digital file type(s): 1 PDF

Fasting works best when you understand what's happening — in your body and your mind.

The Fasting Journal is a 90-day printable workbook that takes you beyond just logging hours. Each daily entry tracks your fasting window alongside hunger levels, energy, mental clarity, and a dedicated Mind & Soul reflection section — because lasting fasting habits are as much psychological as they are physical.

This journal is the companion workbook to The Longevity Fast by Dr. Scott McDonald — but it works completely on its own. No book purchase required.

WHAT'S INCLUDED

90 days of daily fasting logs including:

Fasting window start/end times and total hours

Hunger rating (1–10 scale)

Energy rating

Mental clarity rating

Breaking-the-fast notes (what you ate, how you felt)

Mind & Soul reflection prompt

Weekly summary & trend pages

30/60/90-day milestone check-ins

Protocol quick-reference guide covering:

12:12 (beginner-friendly)

16:8 (most popular)

5:2 (flexible weekly approach)

FMD — Fasting Mimicking Diet

Intro pages explaining how to use the journal

WHO THIS IS FOR

Adults practicing intermittent fasting who want more than a timer app

People exploring fasting for longevity, metabolic health, or weight management

Anyone 55+ using fasting as part of a broader wellness strategy

Readers of The Longevity Fast who want a hands-on companion

Those who want to track the experience of fasting, not just the hours

FORMAT & DOWNLOAD

Instant digital download — printable PDF

Letter size: 8.5×11 inches

Print at home or at your local print shop

Compatible with PDF annotation apps for digital use on iPad or tablet

ABOUT THE AUTHOR

Written by Dr. Scott McDonald, an optometrist and CFBS with 37 years of clinical experience and a dedicated practice of intermittent fasting protocols. Learn more at www.longevitylivingco.com.

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Listed on Aug 22, 2026
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