LUCAS HEDENBÄCKFounder at Superhuman Protocol

Full Day of Eating👆

26 Sept 2025 · 1 min

Watch on YouTube

1:01

In this vlog-style monologue, Lucas Wilhelm Hedenbäck outlines a typical day of eating designed to support optimal fitness and health. He practices intermittent fasting, breaking his fast around noon with a herb‑spiced organic rice bowl, grass‑fed beef, and a banana. His pre‑workout snack consists of dates, butter, and black coffee, emphasizing natural, whole‑food fuel over isolated supplements. He highlights outdoor workouts for grounding and vitamin D exposure. Post‑workout, he consumes raw milk, a protein shake, and local honey. Subsequent meals feature more grass‑fed beef, organic potatoes, raw cheese, avocado, and sauerkraut for gut health, followed by a raw kefir bowl topped with fruit, coconut flakes, bee pollen, and honey. Throughout, he stresses a philosophy of prioritizing high‑quality, single‑ingredient whole foods and dismisses the need to track calories or macros.

Chapters

Here's another full day of eating to get into the best shape of my life. I'm fasting in the morning, so first meal is around 12 PM. Organic rice spiced up with cilantro, basil, parsley, thyme, olive oil, and lime juice. And with that, some grass-fed beef and a banana on the side. After that, the classic pre-workout snack: dates, butter, and black coffee. This is the best pre-workout you can have, in my opinion. You don't need a concoction of isolated compounds to get a good workout in, trust me. Outside in the sun for the workout, getting our daily dose of grounding and vitamin D in at the same time, which is very, very crucial. Post-workout, we're having 2 big spoons of Rollo local honey and my protein shake of choice, a liter of raw milk. Then we're on to meal 3: more grass-fed beef, organic potatoes, raw cheese, avocado, and some sauerkraut for the gut health. And last meal is going to be a raw kefir bowl, topping it up with dates, apple, blackberries, blueberries, coconut flakes, bee pollen, and some more raw local honey. Calories and macros, still don't know, still don't care. I'm sticking to my principles, focusing on high-quality, single-ingredient whole foods. That's always going to be the most important thing.