Dan Hellman's Blog

I woke up this morning with a smile. Fourteen days at the Buchinger Clinic—what an accomplishment. Today I intend to savor every moment of this life-changing experience.

Today’s Vitals

My final check-in with Antonia, the kind and attentive nurse I’ve seen every day. Blood pressure: 86/54. Heart rate: 54. My weight—still 165 pounds, despite a slight drop in kilos. Blood glucose: 86. Ketones: 2.2.

Breakfast

I couldn’t wait for 8 a.m. to arrive. Breakfast was muesli Kousmine and a black tea, far more satisfying than yesterday’s. I’ve decided to follow the clinic’s guidance for the most part but also to listen to my body. Right now it’s saying loud and clear: feed me more!

Pilgrimage to Cult Espresso Bar

With food in my system I floated down the hill to my favorite espresso bar, eager to thank the young barista, David, for keeping my espresso habit alive and inspiring me with his courage. Sadly he wasn’t there today. I wished him well from afar, ordered a rich espresso and an oatmeal bowl with coconut milk and fruit, and savored every bite. On the walk back I tried to imprint the sights, smells, and faces of this place in my memory.

Last Workout

Back at the clinic I headed straight for the gym. Since I’ll be traveling Saturday and Sunday, I chose a full-body session and pushed harder than I have in weeks. I could feel my lack of carbs and protein, but that’s fine—I’ll spend the rest of the day watching the Ryder Cup. Go Team USA!

Lunch

Lunch featured Budwig cream, beetroot salad with yogurt-mustard dressing, then baked eggplant with bulgur. The eggplant was outstanding.

Fasting and Muscle Wasting

Many people ask about muscle loss during a long fast. Here’s what the science—and a resident scientist who fasts yearly—says:

• First 24–48 hours: your body burns stored glycogen.
• After that: it switches almost entirely to fat, both white and brown.
• Research shows about 96 % of your energy comes from fat, only about 4 % from protein/muscle, as long as fat stores are adequate.

The tricky question is when to break the fast; human studies can’t ethically push people to the point of true protein breakdown. The clinic emphasizes that regular exercise during a fast preserves muscle. You won’t gain muscle without protein, but you lose very little.

My own results: down 10 pounds in 12 days, waist from 35″ to 31″. I worried about muscle loss, but when I put on my slacks, the waist was loose while the thighs and seat were still snug—a good sign.

Bottom line: if you have enough body fat and stay active, muscle wasting is minimal. But medical supervision is essential for a fast of this length.

Dinner and Looking Ahead

Dinner brought the first real protein I’ve had here: hearts of lettuce with hummus and carrot-mustard dressing, followed by an egg crepe stuffed with courgette. Wonderful. Tomorrow in Barcelona I plan to celebrate with fresh fish—the first animal protein since September 13. The nutritionist recommends waiting a week before red meat and ten days before alcohol, to give the liver and gallbladder time to recover.

Tomorrow and Sunday, while traveling, I’ll write a final reflection on the physical, emotional, mental, and spiritual journey of these past two weeks.

Introduction Back to Food — Summer Menu

Reflection and Comparison Photos

As I pack my bags tonight, I feel both lighter and stronger—inside and out. Fourteen days ago I arrived curious and a little apprehensive; today I leave with a calmer mind, a leaner body, and a deeper respect for what thoughtful fasting can do. The Buchinger Clinic gave me tools, but the real gift was the reminder that our bodies know how to heal when we listen. Barcelona is next, and then home, but this experience will stay with me long after the journey ends. I bid you good day and I will leave you with two photos. The first one was taken on September 13th and the second one today, September 26th.