LUCAS HEDENBÄCKFounder at Superhuman Protocol

30 days to TRANSFORM? Here’s exactly what I’d do:

1 Nov 2024 · 1 min

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In this concise monologue, Lucas Wilhelm Hedenbäck outlines a comprehensive 30‑day plan to achieve peak physical condition. He emphasizes training with purpose 4–5 times weekly, focusing on hypertrophy and functional strength, while consuming only whole, unprocessed foods. Rather than meticulous calorie counting, he suggests using AI for rough calorie estimates to keep focus on the routine. Daily recovery rituals—including grounding, breathwork, and cold exposure—are recommended to reduce inflammation, stress, and enhance mental clarity. Finally, he stresses non‑negotiable 8‑hour sleep for optimal energy and recovery, asserting that following these steps will produce shocking results.

Chapters

If I had 30 days to get into the best shape of my life, here's exactly what I do. Train with purpose, 4 to 5 times per week. I'd follow a structured plan focused on hypertrophy and functionality. Build strength that actually translates into real-life movement. Eat real food. I'd stick to whole foods only, cutting out all processed junk. And instead of obsessing over every calorie, I'd let AI give me a rough estimate so I can focus on my routine, not weighing food and counting calories. Daily recovery ritual. I would do grounding, breathwork, and cold exposure every single day to decrease inflammation, reduce stress, improve mental clarity, and speed up recovery. Last but Last but not least, prioritize sleep. Non-negotiable here. I'd aim for 8 solid hours to maximize energy and recovery. Training, clean eating, recovery, and rest. Follow these steps for 30 days, and I guarantee you, you'll be shocked by the results.