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Fitness for Body, Mind and Spirit

GreenNote Life

Fitness for the body, mind & spirit

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Thoughtful Thursday…My 5-day intermittent fast

Welcome to Thoughtful Thursday. This GreenNote Fitness newsletter mindfully gathers and distills useful information that is supportive to our journey. It is my mission to educate, inspire, and propel you into action that moves you towards your goals and life of purpose. Take control of your journey today.

I’ve written about intermittent fasting and the many benefits in some articles which you can read here and here. Recently I wrote about the benefits of exercising while in a fasted state. To take this even a step further and to kick off the new year, I will be intermittent fasting for five days.

Type of Fast

I will be doing a 16 hour fast every day; 16+ hours between last meal of previous day and next day’s meal. This is what I have been doing but for 3 non-consecutive days per week. This will turn up the notch a bit. Additionally, I will be adding in more nutritious foods and beverages and abstaining from specific ones (see below).


  • Challenge myself - we live in the easiest, most comfortable, and physically unchallenging times in the history of our country. This is but a small reminder that our ancestors went through tougher times than we can possibly imagine. It’s a way to tell myself to suck it up and appreciate what I have.

  • Focus on eating strictly nutritiously for a set period of time

  • Focus on proper hydration

  • Focus on improved body composition

Body Composition - 16 Hour Intermittent Fasting

This type of fast is best for improved body composition. The combination of elevated fat metabolism and increased secretion of HGH (human growth hormone), both of which begin between 12 and 16 hours into a fast, contribute to improved body composition via fat loss and muscle preservation.

Food & Beverages

I decided to not only fast for 16+ hours for five consecutive days, but also calculate what I would be eating and not eating. Foods I will be consuming include: spinach; kale; avocados; olives; vegetables; fish; soups; and herbs. Beverages will include: filtered water; sparkling water; superfood dried juices from Organifi (green, red, gold juice with unsweetened coconut milk); tea; Mushroom Elixir Mix from Four Sigmatic.

Off of my consumption list for the week in the food categories include: red meat; protein bar or cookie; almond butter; and dark chocolate. From the beverage side the list includes coffee and alcohol - even the pure Kion coffee that I enjoy and healthier red wines like FitVine and Dry Farm Wines.

Like I’ve mentioned previously, I have already been doing a 16+ hour fast 3 days a week for 10 months. So doing the fast for five days isn’t that big of a challenge. I did consider doing a water fast or a low-calorie liquid only diet but decided to stick with the 16+ hour fast with the heavy concentration on consuming only nutrient-dense foods and beverages. This is what I feel my body and mind need right now.


To prepare for these five days, I focused on how good this will be not only for body composition but for the mind as well. I fast-forwarded to the end of the five days and pictured how I will feel and look. This is a good first step. Next I purchased all my leafy greens, vegetables, herbs, superfoods, sparkling water, bone broth and prepped on the weekend so I would know exactly what I would be eating and have it ready to go. This is key and key for any healthy life style consumption. Lastly, I made sure that any temptations where not in the house and/or placed in the freezer where it would not be easy to consume.

Results and Final Thoughts

So far so good. At the time this writing goes to press I still have a few days to complete so weight and body fat percentages will be completed later. I did list what I would not be consuming. This is really for my mental preparation; with this written down I will be more likely to adhere to it. The true focus however, is concentrating on the good; filling my body with nutrition and hydrating with pure sources to help flush out toxins.

Like with anything, the more you focus on the good, positive energy and outcomes, the easier it is to follow through versus being consumed with thoughts like “I’m being deprived!”; “I workout out, I deserve dessert!”; “What CAN I eat!”. Those types of thoughts are an opportunity to change the inner dialogue with what can I do for myself that will protect, nourish, and serve me.

How about you? Have you tried some type of fasting? Have you made it part of your lifestyle?

Enjoy your journey,

Lisa Schaffer

You wouldn’t happen to know just one person that would benefit from this information? Please forward it to them!

Did you miss last week’s newsletter on 7 benefits of exercising while fasted ……?

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