Dan Hellman's Blog

Thursday unfolded with a slower rhythm—perfect for savoring these last days of reintroduction to food and a second Japanese Face-Lift treatment I’d been anticipating all week.

Morning Vitals

Blood pressure: 89/53 – YIKES
Heart rate: 52

The nurse handed me two vials of salt solution to nudge that pressure upward.
Weight: holding steady at 165 lbs—no more loss, and I don’t want anymore!

“You Call That Breakfast?”

For the first time here, the food fell flat:
Ryvita whole-grain buckwheat bread with avocado, cream cheese, carrot sticks, and tomato.
Blah. I’d have traded it all for softly scrambled eggs or even peanut butter and jelly. 

Espresso Pilgrimage

Earbuds in, I set off on my familiar four-mile walk to the espresso bar—second to last visit, but the ritual still feels essential.

Swim & Sun

Back from coffee, I slipped into the pool for a fifteen-minute swim, then stretched out under the Andalusian sun.
Swimming always leaves me ravenous—today was no exception.

My Final Japanese Face-Lift

The highlight of the day.
This massage remains the most luxurious treatment of my entire stay: profoundly relaxing, leaving my skin tight, bright, and alive.

Lunch & Mid-Afternoon Snack

The kitchen redeemed itself beautifully:

• Budwig Cream
• Zoodle & tomato salad with basil dressing
• Mediterranean summer vegetables with tahini sauce and oven-baked potato

I could have eaten twice as much. Later, a welcome snack of kefir and almonds arrived while I worked on the blog.
My DEXA scan shows I need at least 1,720 calories a day to maintain metabolism—exercise not included—so every bite counts.

Breathing: The Free Medicine

Earlier I wrote that two of the most powerful “medicines” are water and proper breathing. Here’s my simple take:

• Nose Only.
  The mouth has zero purpose in breathing. Practice nasal breathing at all times—even during workouts. Consider gentle mouth taping at night to reinforce the habit.
• Slow & Diaphragmatic.
  Healthy adults breathe about 6–12 times per minute at rest. Faster than that is mild hyperventilation.  The number of breaths per-minute will impact every biochemical process in your body. 
  Engage the diaphragm—the body’s second pump after the heart. Each deep, diaphragmatic breath gently massages your internal organs.
• Explore Techniques.
  Box Breathing • Wim Hof • Oxygen Advantage • Buteyko.
  My friend Alessandro Romagnoli of Oxy Lab 360 offers excellent online coaching if you want guidance.

Dinner Time

Getting dressed for dinner and slipping into slacks for the first time in a while, I was pleasantly surprised by the fit. The waist is far too big—I’ve lost about four inches—but the legs and seat are still snug. It feels like I haven’t lost much muscle at all. I’ll write more about that tomorrow.

Tonights dinner salad of tomato in different textures following by a quite extraordinary pumpkin and quinoa soufflé. I have to admit dinner was fantastic. But, not enough.

Today was a reminder to inhale life fully—quiet walks, a shimmering pool, a face renewed, and the simple, vital act of breathing.

In closing here is my daily photo post swim.