LUCAS HEDENBÄCKFounder at Superhuman Protocol

Full Day of Eating👆

17 Dec 2025 · 1 min

Watch on YouTube

1:21

In this single‑person fitness vlog, Lucas Wilhelm Hedenbäck walks viewers through an entire day of eating and training aimed at achieving his "best shape". He begins by breaking his fast with a "superhuman" coffee made of butter, chilli heat, collagen peptides, and honey. A few hours later he consumes a pre‑workout meal of roots and soft‑scrambled eggs, describing it as his classic winter fuel. He then performs a heavy upper‑body workout, emphasizing a minimalist training frequency (3‑4 sessions per week) and a strict progressive‑overload mindset—adding reps or weight each session, dismissing pumps and other metrics. Post‑workout, he practices cold‑water exposure to compensate for low Swedish sunlight and to aid vitamin D synthesis. His post‑workout nutrition is a power bowl of high‑quality yogurt, raw kefir, berries, apple, bee pollen, and local honey. The final dinner consists of more roots, 500 g of grass‑fed beef, sauerkraut, fermented carrots, and sardines for omega‑3s. Throughout, he stresses that he does not track calories or macros, focusing instead on high‑quality, seasonal, whole foods and gut health.

Chapters

Here's another full day of eating to get into the best shape of my life. I'm breaking the fast with a superhuman coffee, butter, Chilli Heat, collagen peptides, honey. And then a couple hours later, we have the first real meal, which is also the pre-workout meal. Roots and soft scrambled eggs. This is the classic winter pre-workout meal. Then we're on to the workout, and today is a heavy upper body session. People are always so surprised with how little I train. I train 3 to 4 times per week, and the only thing that I focus on is showing up better than last time. Heavy weights, Doing one more rep or adding one more kg every single session—that's the only thing that I focus on. I don't care about a pump. I don't care about anything else. That's literally my only focus. Post-workout, of course, we're jumping into the cold water. Low sunlight right now in Sweden, so we gotta find some way to synthesize our vitamin D three production either way, and the best way to do that is through cold exposure. Then the real post-workout meal is the classic power bowl—a high-quality yogurt mixed with raw kefir. Topped up with berries, apple, bee pollen, and some raw local honey. Then moving on to the last meal of the day, more roots, 500 grams of grass-fed beef, sauerkraut and fermented carrots for the gut health, and some sardines for the omegas. Calories and macros, I have no clue and I couldn't care less. You know the drill by now, I'm focusing on high-quality seasonal whole foods. That's the most important thing.