In this interview, coach Lucas Wilhelm Hedenbäck talks with his client Anton, a 22‑year‑old Danish marketing agency owner, about Anton’s four‑month experience on the "Superhuman Protocol". Anton entered the program at about 98 kg, feeling fatigued, bloated, and stuck despite years of training and a high‑protein diet. By switching to a simpler, lower‑calorie, holistic eating plan and adopting a low‑volume, high‑intensity training routine (about 40 minutes every other day, focusing on heavier loads to failure), Anton lost 13 kg, retained most of his muscle, and reported dramatically higher energy, better focus, and faster recovery. The physical changes boosted his confidence, which translated into improved leadership of his 15‑person sales team and a six‑fold increase in income over the same period. Anton credits the program’s structure, continuous accountability (meal logging, coach check‑ins), and the mindset shift of building work around habits rather than the reverse. He advises listeners who are on the fence to seek mentorship and personal‑development guidance, emphasizing that knowledge gaps keep results stagnant. The conversation highlights how targeted nutrition, efficient training, and strong coach support can produce rapid body composition changes and broader professional benefits.
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Welcome everyone. Today I'm joined by my client Anton. Anton is an entrepreneur from Denmark, and we started working together 3-ish, almost 4 months ago at this point. Anton, can you tell me a bit about yourself and, yeah, where you were before joining the program?
Yeah, so my name is Anton. I run a marketing agency. I'm 22 years old and I've been training for around 7 years, you know, kind of on and off. And I was just at the point where I wanted something to kind of change. I've been— I guess that's what you call bulking up. I became like, I think I was 98 kilos. I was getting really fat. And, you know, I could really start and feel it like it was kind of putting me down. So I thought now it's finally time to do something about it. So I reached out to you for help. Yeah.
What has been the biggest change so far in this first 3 to 4 months?
Yeah, I think it's definitely been the way I've been eating. You know, I feel like I ate good, you know, even when I was putting on weight massively. I still thought I was eating good because I was eating all the, you know, protein notes, low-calorie options, but there was just so much I was still fucking up with that You know, it made the calories go up. And even though I felt like I was doing everything and I knew everything about diet, I was just— nothing was happening. So we kind of made the switch to the more holistic approach, and I ate a simpler diet. It was easier to hold, and I actually got more energy from it. And I started slimming down as well, which was nice. I think one of the main things is when I ate like the high protein, all the shit food, I was bloated all the time. Like, I could always see my stomach through the shirt. I was just so filled with water, and I felt like wanting to sleep every time I eat. And now I feel like I'm eating like a kind of lighter diet, you know. I'm never like full where I want to sleep, but I'm still in a good position to work. Like, you always have that bit of excess energy that you can put towards work instead of digesting food, I think.
Yeah, not that, like, brain fog, having to lay on the sofa after a meal.
I used to sleep, like, 2 hours every single day during the day because I was just so fatigued.
Yeah.
Which I think comes from everything, you know, lack of the proper habits and Also the bad eating habits. I thought I was eating good. I thought I was eating the right food because that's kind of what you've been told to eat. But as soon as I switched up the approach, it became so much better.
I think one of the things to mention in your case is from a training perspective as well. Obviously, as you said, you've been putting the work in the gym. You've been consistently, maybe a bit backing off, press the gas and whatnot. But you've been still putting in the work for a good amount of years. Training-wise, one of the things that I really focused on, especially for you, you know, being a busy guy, you have a lot of work to do, you know, you can't accumulate too much stress throughout the day. So really switching up the training as well has been, from my perspective, a big shift.
100%.
Yeah, tell me a bit about that.
It's been much more like lower volume. I've done less exercises and less sets and reps. But it's been much more intensive. So I've gotten a lot stronger. I've lifted a lot heavier and then always to failure. So it's like in and out. I go into the gym. I work like 40 minutes every other day. And the results have been so much better. I think it's also because my body can actually recover from the workouts. But yeah, it's been especially— I remember I used to train like 6 to 7, like I've always been consistent in the gym, I've always gone to the gym. I did like 6, 7 workouts a week.
Wow.
For like 5 to 6, 7 years. But I just, I always felt so drained after I came home from the workouts. Like I gave it my all, like I was running a marathon every single day. But now it's like I go in, I work out and I feel even more energized when I come out of the workouts, which I really, really like.
Yeah, and that's exactly how it should be, right? It should be amplifying your life, not taking away from it.
I think the main thing working with you has been I'm not building my workout and my routines and habits, like, and then building my work around that, but I'm doing the opposite. Like, instead of just trying to make my work work around the Habits and training and eating, it's like the opposite, right? I make it work with my work being the first priority and then building everything around that. So it's a lot easier for me to do over a longer amount of time.
Yeah.
So I feel like I'm doing less now, but getting an even better outcome of it. Yeah. So now after going on the Superhuman Protocol for 4 months, I'm down from 98 kilos to 85 kilos. I feel like I'm holding pretty much all my muscle. I think we talked about that not too long ago, and just still shredding off the fat. You know, in the next one or two months, we're gonna be at the 80 kgs, and I'm hopefully gonna look like you. Yeah, man, I'm so much more energy. I'm actually starting to enjoy the workouts again, enjoying the process. You know, when I look myself in the mirror, I feel like I'm the fucking man, and you know, that's. what I kind of take into everything else I do. So, I really appreciate it.
That confidence boost is definitely something to do.
Yeah. So, my day-to-day, I'm leading around 15 different sales reps and kind of with my lifestyle changes having changed, I feel like me leading myself now, I'm even better at leading other people because me being the man, you know, I remember I heard this quote, be the man before you are the man. After I really dialed all of that in, the confidence I've had that I can, you know, give to other people is just so much better. You know, the conviction I have in myself is also the conviction they have in me, you know, as the leader. So, yeah, it's helped me drastically in terms of showing up for myself and then being able to show up for other people.
Yeah, I think that's— it's amazing. One of my other clients mentioned that a lot as well, where it's like, How can I be a leader for all my employees if I can't do hard things myself? And I clearly, you know, don't, you know, kind of walk the walk and talk the talk, you know. So, just proving to yourself that you can do hard things and proving that you can show up as the best version of yourself is truly of very high importance as well.
100%.
What has been the What's the thing you like the most specifically about working with me or with the program as well?
I think it's definitely working with you, you know, having you in my corner. You know, diet, you can always kind of fix that. Training, same, you can probably figure it out. But, you know, having somebody in your corner where you know, you know, it's kind of, I buy into your confidence, right, in everything that I do. I don't have to question, is this going to work? Is this not going to work? I just know it's going to work and I simply just have to follow it. So I think I'm removing so much resistance working with you because that's just how it is. You know, that's what the boss says. So that's what that's what I do.
Yeah.
And then just having the support, you follow up with me all the time. You make sure that I send my meals in, and if I don't send my meals in, you're gonna come after me. And I don't want you to come after me, so I make sure to do my shit. You know, every time I had stressful periods in my in my job, you know, had twelve-hour days. You know, my my kind of bias was. You know, to deal with the stress was just overeating, which isn't very healthy, and what kind of made me gain all of this weight. So having you kind of in my corner saying, that's not normal, that's not how you need to do it, you know, you can do this instead, that's been by far the biggest change for me in terms of actually getting results.
If someone is listening, they're on the fence about doing, joining, what would you kind of— they're kind of in the same position as you were, you know, had been putting in work, maybe not seeing the results that they want. And what advice do you have to that person?
I'd say, you know, you only know what you know. You know, the reason that you are where you are right now is because you lack something, and that something is not just going to appear in front of you. You have to do something to actually get it. I think a lot of people are like me. They feel like, or they kind of cope, they think they know what to do, but they don't. And by them not knowing, they're not going to do it, so they're just going to keep having lackluster results. So, you know, you buy mentors in all sorts of stuff, if it's business, if it's one or the other, and I think my biggest advice is going to get one in, like, the personal development side as well.
Yeah, love it. I appreciate you speaking about your experience, Anton, and I hope you enjoyed listening to Anton's story.
Yeah, and, yeah, like, funnily enough, my income has grown around 6 times as much as maybe 4 months ago as I do now, which is a pretty cool byproduct of looking fucking sick.
