Dan Hellman's Blog

Happy Sunday! I woke up feeling worlds better than yesterday.
Today’s vitals: blood pressure 104/56, pulse 50, blood sugar steady—and best of all, no more weight loss. I’m still holding at 166 pounds. My ketones registered 2.8, down from 3.0 yesterday. Only a tiny 0.2 mmol/L difference, but for my body it feels monumental. The nurse prescribed another serving of yogurt today and wants me to keep it up until I break my fast on Tuesday. No complaints there!

Welcome Back, Espresso

With my energy restored, I was thrilled to find my favorite espresso bar open. After my morning saline solution, magnesium/potassium supplements, and a bowl of yogurt, I popped in my earbuds and strolled the two miles down to the café. The walk through Marbella never disappoints—lush greenery, fragrant flowers, and the shimmering Mediterranean by my side.

Espresso in hand, I practically floated back uphill to the clinic, powered by a double shot of caffeine and a steady stream of ketones. Turbo mode, activated. Here is a photo of just one of the hills.

Lunchtime Connections

Lunch was simple and perfect: flavorful carrot soup followed by a refreshing juice—melon with mint, my absolute favorite. I shared the table with new friends from Belgium, France, and Spain, all buzzing about how good they felt. One woman even shared that her stubborn foot tendinitis had completely disappeared.

Post-Lunch Liver Pack & Snooze

Just like every afternoon at the clinic, around 1:30 the nurse arrives with a hot-water bottle and wraps me up like a baby. It’s heavenly—and it never fails to deliver a perfect nap. Naps have always been foreign to me, but I think I’m becoming a convert.

Weekends here move at an easier pace than the weekdays, and I’ve loved the extra time for quiet self-reflection and meditation. Here’s a glimpse of what a typical weekday looks like. Obviously all of these activities are optional, but included in the price.

Gym Time

After the liver pack I was ready to move. Fasting workouts are short and sweet, just the way I like them. I head to the gym every day, breaking the body into parts so I don’t over-train while running on limited calories. The gym has everything you need—simple, efficient, and well equipped. Here are some photos of the gym and courtyard.

Quiet Area

Once my body was worked, it was time to nourish the soul. I wandered over to the Antares building for a peaceful Qigong session and some time in the art studio. Not another soul was around; the silence was its own kind of therapy.

Evening Plans

As evening settles in—past 6 p.m. now—the only thing on my agenda, besides dinner, is a presentation by French scientist Yvon Le Maho, who is here for his annual fast. His topic: “Muscle Wasting During Fasting: A Myth Now Debunked.” I can’t wait to hear his insights.

Daily Photo
I’m happy to report no more weight loss today.

Until tomorrow, wishing you all a peaceful Sunday from beautiful Marbella, Spain.

All the best,

Dan