In this vlog, Lucas Wilhelm Hedenbäck walks viewers through a typical day that embodies his "Superhuman" lifestyle. He begins with a morning river swim, followed by stretching, red‑light therapy, and breathwork. Lucas shares a testimonial from a participant named Christopher, highlighting weight loss, muscle gain, improved digestion, sleep, and energy after following Lucas’s methods. He then details his pre‑workout coffee with raw honey, proceeds to an outdoor bodyweight workout using rings (deep push‑ups, dips, core work), emphasizing proper warm‑up and making the most of limited equipment. After the workout, Lucas stresses the benefits of training outdoors under sunlight and grounding, contrasting it with indoor gym environments. He runs to the river for another swim, then enjoys a nutrient‑dense post‑workout meal (Rocky Fir bowl with berries, bee pollen, honey, etc.). The latter part of the video is a reflective discussion on why modern lifestyles—excessive indoor time, sunscreen use, blue‑light exposure—are detrimental, while sunlight, vitamin D, serotonin production, and earthing improve bone health, circadian rhythm, immunity, mood, and recovery. Lucas promotes his upcoming "Superhuman" holistic fitness challenge, a 30‑day program of simple daily habits (grounding, breathwork, cold showers, training, nutrition) supported by a community, and invites viewers to join via a link in the description.
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Good morning and welcome. I've been procrastinating this YouTube thing for way too long now, so it's about time we start. And what better way to do that than by taking you through a typical kind of day in, in my life? So That's exactly what we're gonna do. As you just saw, first thing I did upon waking up was to go down to the river, go for a swim or plunge. Although it's not that cold in the water, to be honest, so I don't really count it as a plunge, but still very refreshing to do first thing in the morning. Go for a quick walk and get in the water. Yeah, it's, um, still very refreshing. Then I went home, stretched, red light, breathwork, and now we're about to do some work. So yeah, I'm actually going over some of my results from my challenge, and I thought I'd share one with you because this is incredible. So this is from my man Christopher. Challenge report, I feel incredible. I realized that all these new habits have given me a sense of well-being I never knew existed. Before I started following your methods, Lucas, I weighed in at 113 kg. But after this first challenge, I'm down to 106 kg. I've toned up and I put some muscle back on. My diet has completely changed, my digestion has improved, my sleep is completely different. Sleep much better, I'm much less tired and have a lot more energy. Thanks for everything, Lucas. I'm signing up for a second challenge. The satisfaction you get from knowing that you've helped someone steer them on the right path is priceless. So Big ups to Christopher. I'm excited to see your your results for for this month as well, for August. And yeah, it's probably gonna be as good if not better. So I'm looking forward to see that. But enough japping. No, it's actually time to do some work, and it's currently 7:30. So I'll be in front of here for about two hours or so, and then it's workout time. So I'll catch you then. Alright, part 2 of the pre-workout ritual is gonna be a coffee with some raw honey in it. So gonna get this down me and then it's workout time. Good morning, Lucas. Okay, so first exercise is done. Some deep push-ups in the rings. This is actually probably my favorite exercise at the moment. It's very good to build your shoulders and your chest. Just one important thing, and that is to warm up properly before doing it because you're putting your shoulder in a pretty unnatural position. So make sure to warm up properly, and you're gonna be good. Now we're gonna go down, hit some dips, some core also, and yeah, we'll see what else. So let's do it. Kukku svingen. Yoo-hoo! Right there. Oh, look, look, look, look. Alright, workout is done. Great workout. Obviously it's not going to be perfect when you don't have all the fancy equipment, but you know, it's about making, making the most of what you have available. So you can still get a good lift in even with limited equipment. As I said, it's about making the most of what you have available, and that's exactly what we did. Great session. Did we make the most amount of gains today? Probably not. Do I care? No. Do I feel good? Yes. And I think that's the most important thing. We're outside sunbathing and grounding at the same time as we're working out, which are 2 very important things for your health as well. So yeah, and it's— I mean, it's definitely something that you're not getting when you're inside a gym under fluorescent light in a very dark and unnatural environment. So This is definitely something that I recommend to everyone every once in a while. Go out, even with limited equipment, hit a workout, especially when, when sun is out as well. Be grounded if possible, and you're gonna feel amazing. Now we're gonna grab our running shoes and run down to the river and go for a swim. I'm very much looking forward to that, so... Let's do it. Let's do it. Pit stop is done. Yeah, let's get back on track. Let's go! Nothing beats this, trust me. Post-workout and post-run meal, we have ourselves a Rocky Fir bowl. So in here we have Rocky Fir, blackberries, dates, bee pollen, honey, apple, uh, and some blueberries as well. I'm gonna absolutely destroy this. I'm good here, Matt. What about you? I'm good, bro. We have some watermelon, grass-fed beef, sourdough with butter and raw honey on it. There's that, there's the watermelon. Instead of showing the rest of the day, which to be honest wasn't that entertaining, I thought I'd spin a bit further on my little post-workout reflection and, you know, talk a bit more about why I think you should be out in the sun, grounding, connecting to nature whenever you can. So first of all, I think there's a pretty fun correlation that Most things we're told are bad actually seems to be pretty healthy, and the other way is true as well. Most things that that we're told are healthy is usually very very bad for you. The global health is not increasing, and it hasn't been increasing for for a long time. In some countries, obviously, is worse than than others. But what this shows you is that the modern lifestyle. Probably is the wrong way to go about things. You know, you need to be outside in the sun. Skin cancer rates are increasing, but people are spending more— or people are spending less time outside and using more and more sunscreen. And I guess that's all you need to know. You know, it's the blue light radiation from being inside all day. It's not getting vitamin D from the sun. It's not developing healthy skin from the sun that is the actual problem, not the sun itself. Sunlight stimulates the production of vitamin D in our skin, one of, if not the most crucial hormone that plays a pivotal role in maintaining strong bones, regulating our circadian rhythm, supporting the immune system, and even uplifting our mood, just to name a few of the benefits. Exposure to sun also triggers the release of serotonin, which is often referred to as the happy hormone, and it's It's very interesting because here in Sweden, especially during the winter season, there's a common thing amongst a lot of people. Generally, people seem to get more— I don't like this word— but depressed. We also have a word for it, it's called winter depression. I don't really like that word because of the fact that I don't think it's It's not a disease, it's not an illness. It comes from a low state of mind and a low vibrational frequency. Yeah, but basically it's not, in my opinion, it's not a big surprise. You know, if the average Joe barely is spending any time outside in the sun during summer because of the fact that, you know, media is telling most people that the sun is bad and etc., etc., you know, imagine then in the winter. A lot of people are not even seeing the sun for 6 months. They are going for that long period of time without even being properly outside and getting sunlight. Yeah, in my opinion, it's not a surprise. Grounding is another one of those things. Modern lifestyle, using footwear all the time, is creating a disconnect with the electrons of the earth. And having direct contact with the earth, soaking up those free electrons, has scientifically shown to speed wound healing, regulate cortisol, decrease inflammation, improve blood flow, speed up recovery, improve heart rate variability. Same thing here, just to name a few. I can only speak from my own experience, but what I can tell you is the moment I got back to the basics, you know, started spending more time outside in the sun, you know, being connected to earth, being connected to nature, being aligned with nature, was the moment that I saw some insane improvements in my physique, in my overall well-being, in my productivity, in just, yeah, basically all aspects of life. You know, I don't want to tell you how to live your life, how you should go about things and what you should do, but I at least encourage you to try. Get back to basics. Do the simple things right, and that usually gets you a long way. If you're interested in these things, I'm gonna leave a link. I'm gonna leave the first link to to my challenge, to my superhuman challenge coming up this this next month, which is basically a holistic fitness challenge. You could you could say where there's set set amount of habits that you should be completing on a day-to-day basis. Super simple things. Everyone can do them. Grounding being one of them. Breathwork being another. Taking cold showers. You know training and eating good. You you'd probably be surprised. On how far you can get in only 30 days with a proper plan and a good blueprint, I guess. So yeah, as I said, if you're interested, check out the first link in the description. We're a group of like-minded individuals on that journey together, doing basically everything, supporting each other, helping each other, and uplifting each other. So yeah, it's a very, very wholesome community. And if you want to be part of it, Or try it out. Yeah, check it out. Come join us for for this coming month. Otherwise, if you're still here, the camera cut off. Appreciate you. Thanks for watching. We'd be interested to hear your thoughts about these, I guess, topics in the comments. So yeah, see you in the next one. Ciao.
