LUCAS HEDENBÄCKFounder at Superhuman Protocol

Full Day of Eating👆

27 Dec 2025 · 1 min

Watch on YouTube

0:58

In this YouTube monologue, Lucas Wilhelm Hedenbäck outlines his winter nutrition and lifestyle routine for staying "jacked" during the Nordic cold. He practices a morning fast, breaking it at noon with a pre‑workout plate of organic root vegetables (potatoes, carrots, parsnips, beets) cooked in butter and topped with pasture‑raised eggs, followed by a chocolate croissant. He stresses the importance of outdoor cold‑exposure workouts, arguing that avoiding the cold leads to winter depression. After the workout he eats a protein‑rich meal of grass‑fed beef, organic rice, eggs, sauerkraut and fermented carrots, then a second beef‑and‑root dish with onions and olive oil. The day ends with a dessert bowl of raw kefir, Greek yogurt, bee pollen, berries and local honey. Throughout, he dismisses calorie and macro counting, emphasizing high‑quality, seasonal, whole foods as the primary driver of health and performance.

Chapters

Here's a full day of eating to stay jacked in the Nordic winter. I'm fasting in the morning, so first meal is around 12. Organic potatoes, carrots, parsnips, beets, butter, pasture-raised eggs, and voilà, the classic winter pre-workout: roots and eggs. And part 2 is a chocolate croissant from the local bakery. Then we're outside for a workout. Even though it's winter, even though it's cold, we're still making sure to get our grounding in and embrace the cold. Most people are covering themselves up with clothes, blasting the heat, never going outside, and then they wonder why they're depressed and feel like shit during the winter. It's because you're not embracing the cold and you're not embracing the winter. So get outside and expose your body to the cold and you'll feel 10 times better. Post-workout and second meal of the day: grass-fed beef, organic rice, pasture-raised eggs, topping that off with some sauerkraut and fermented carrots. Third meal is more grass-fed beef, more roots, onions, some olive oil. And after that, I'm having a little dessert bowl: raw kefir, Greek yogurt, bee pollen, berries, some raw local honey. Calories and macros, still don't know, still don't care. I focus on high-quality seasonal whole foods. That's the most important thing.