If I Had 30 Days to Get Shredded, This Is What I’d Do

If I had 30 days to get into the best shape of my life, here is the exact game plan that I would follow in order to make sure that I achieved that. But before we go any further, I want you to imagine two people. These two people, Person A and Person B, are following the exact same training plan, the exact same nutrition plan. Yet in a set amount of time, these people get completely different. Results in different outcomes. A lot of people will blame this on genetics, luck, something else, I don't know, any external variables, when in reality that is not true at all. Why can 2 people do exactly the same thing and get different outcomes? Well, it's because they're not actually doing exactly the same thing. One person is missing something that I like to call the invisible inputs, and that is exactly what we're going to cover Here today, because this is the edge. If you came in here expecting a crazy cardio plan and a crazy seven day in the out of the week gym rotation routine and a crazy calorie deficit meal plan, I'm gonna disappoint you a lot because those things are very surface level and those things will only get you so far. The real Crazy results comes from the other parts of the equation. Training and nutrition—it's very surface level. It's probably ten, twenty percent of the equation. The other eighty percent is what creates the majority of the results, but it's also the things that nobody sees. So that is exactly what I'm cover gonna cover in this video for you. I used to train eat correct, and don't get me wrong, I had gotten good results. But here was also a point in my life where I had kind of fallen off these invisible habits that I had been doing for a lot of time in my journey, in my health journey as well. But I was at the point where, okay, I've achieved the health now, so now I can— I don't have to be as religious with all these things because I've already achieved it. And what happened then? Well, I started gaining back the fluffy look, the inflammation look, the not as dialed hormone look. And once again, don't get me wrong, I still have a solid foundation. But this was nowhere close to how good I knew I could have had it. And then 30 days later, after— this is going to shock a lot of people, or shock a lot of people— not changing anything regarding nutrition, not changing anything regarding training. Training was probably even worse to the right here. 30 days between, completely different body composition. But how can this be, Lucas? Lucas, how can this be? This is bullshit. You have to have done more cardio or more Training or or crazy calorie deficit. No, exactly the same training and nutrition, just dialed with the invisible inputs because that is what creates the environment for your body to thrive. So this has nothing to do with training and nutrition. It's going to cover all the once again that I call invisible inputs. And if you go to to the average coach, the average person here online that has done a similar video to to that, they're probably going to put you on. A crazy calorie deficit and a crazy, crazy 7 days out of the week training plan, crazy cardio routine, which if we think about it, what is that doing? Well, that's adding even more stress on top of most likely already existing stress because here I'm running my business. I've just got out of a corporate job at one of the biggest banks in here in Sweden. I had a lot of stressors in my life. You know, more stress was not the solution. It was actually less stress. But that's how most people look at it. They look at the 20%, they look at the training and nutrition. They don't look at the other 80%— your hormones, your stress management, your sleep, your habits, your gut health— all these small things around that actually creates the masterpiece. So without further ado, let's dive in. And if you're new to the channel, once again, my name is Lucas. I'm just a regular guy from Stockholm, Sweden. And over the last 5 to 6 years, I've dedicated all my time and energy to try to solve this complex thing called health. And all we do on this channel is break all these lessons and learnings down from my own journey and from working with hundreds of hundreds of people down to small, easy, actionable implementations for you so you can walk away and finally get some results from the work you're putting in. So without further ado, what is the difference between them, these 2? Well, once again, it's not the macros, it's not the sets and reps, it's not the pre-workout, it's the invisible inputs, the lifestyle signals your body is reading underneath everything you do in the gym, and most people have no idea this even exists. If you clicked on this video expecting a calorie deficit and a cardio plan, once again, I'm going to disappoint you a lot because that is not what this is. And honestly, that approach is part of the reason you're not where you want to be, in my opinion. That's probably part of the reason what you're watching— why you're watching this video, because you've tried this before but you haven't got the results, so you're looking for this next thing. And let me tell you, next— the next thing and the solution is trying to do something differently, right? That is it. So the core concept here that we once again have to understand is that our body is not just reading or responding to food and training. It's responding to nervous system state, light exposure, mineral balance, sleep quality, stress load, circadian rhythm, environmental signals. And you do not get results from what you do in the gym. You get results from what your body can recover from. And recovery is not passive. It's been actively shaped by dozens of micro impulses every single day, most of which have nothing to do with food or training. If we go back to this once again, I eat, I ate more food here and I actually trained less if I'm being completely honest. Here I think I was on a 4-day-a-week workout program, but then as summer came and spending more time outside, whatever, I think I was doing 3 workouts a week. So like literally I'm doing less but getting more. And that's the thing I want you to understand here, because once again, food and training—it's a very small piece of the puzzle. If we go back to the example now, let's paint this. Day one, we have person A and we have person B. Person A wakes up, checks his phone immediately. Cortisol is already elevated before he has eaten a single meal. He has coffee before his body has had the chance to clear last night's adenosine. He trains hard, but his nervous system is already in fight or flight before he walks through the gym door. He eats at his desk whilst answering emails. He does not sleep well, wired at midnight, groggy at 7. He is running on stress hormones for as long that it feels normal. His body has been in a survival state for months. Person B does the same training, eats the same food, arguably even worse on these inputs, worse training and worse food. But he gets 10 minutes of morning sunlight before he looks at a screen. He has a short breathing practice before his workout. He eats without his phone and he has a wind-down ritual at night. He gets to bed at the same time every day. Person A versus Person B. Day 1, day 30. Person A's body is holding on to fat because cortisol is telling it to. His testosterone is suppressed because his stress load is eating the raw materials that makes it. His gut is inflamed. His sleep is shallow. His recovery is almost zero regardless of how much protein he is eating. Person B, on the other hand, has a body that's a completely different hormonal environment. Lower cortisol as a baseline, better testosterone signaling, deeper sleep, Real recovery, and his body is responding to training the way it's actually supposed to. Same food, same gym, completely different biology, different results every single time of the week. And this is the separation. This is the doing the invisible inputs, the small little things that no one sees, that it feels like, oh, is this really gonna gonna matter? And is this really gonna do anything for me? Or That is how it feels. So if we dive further here, what are the actual inputs I focused on between these 30 days that I just showed you? Well, here is exactly what I would prioritize if I had 30 days to get into the best shape of my life outside of just looking at training nutrition. First thing, I would regulate my nervous system. Your nervous system. It's either in a parasympathetic state, which means rest, digest, recover, build, or it's in a sympathetic state, fight or flight, survive, hold on to fat. Most people running busy lives are spending the majority of their day in a sympathetic mode without even knowing it. When your nervous system is in survival mode, your body has zero interest in building muscle or burning fat. It's trying to keep you alive. That is what it's trying to do. So some good practices here are You can do a few minutes of breathing exercises before and after your workouts, before your meals, before you're going to bed. Box breathing, 4-7-8 breathing, whatever you feel like works for you. The point is to always try to deliberately shift state before you ask your body to do something. Walk outside, get a few resets in throughout the day between meetings. Go out and sit in the sun for a few minutes. Stretch. Small, simple things like this. Spend as much time as you can in in in nature. You know, instead of rushing home after the gym to just throw throw food down your throat, take a few minutes to to to to calm down. Breathwork, ground, sitting in the sun for a few minutes so that you actually calm your body down so that when you're then eating the food, your body is actually able to absorb and digest it. Because if you're eating in a stressed state. That food is going to go straight through you, and you're not going to you're not going to absorb any of it. And this is what I mean with two people can have the exact same inputs, but two can get completely different outcomes. Imagine how your body is going to utilize the food that you're eating in a stressed state compared to in a state that is primed for digestion. There's going to be two complete outcomes based on which of these states you're in, right? One, the food is just going to go through you, and it can actually cause damage because if you're eating stressed, you can still. get gut dysbiosis, leaky gut, SIBO, histamine sensitivity, all these problems based or from even if you're eating the best of the best food, but if you're calm, chill, present, you actually absorb it. So the same, same food, one can be terrible for your health, one can be very, very beneficial. So we always have to look at not just, oh, what is it on my plate that I'm eating? What is it that I'm, you know, it's not about what you eat, it's about what you absorb that matters, right? That's how you wanna think of it. Second input I'd prioritize over anything is morning light. Single highest leverage thing most people could add to their morning. Costs nothing. Zero. Getting outside within 30 minutes of waking, ideally even on cloudy days, will set your cortisol curve, locks in your circadian rhythm, signals to your body that it's time to be alert. And functional. It also sets your melatonin release for night, which is obviously going to benefit your sleep, meaning better sleep, which means better recovery, which means better results in the gym as a byproduct of that. 10 minutes outside, no sunglasses, before you start work, before you look at your phone, before you do anything else. That's the minimum affecting, um, effective dose. This being religious with this will also lead to, you know, if you go down in the, in the evening And you lay on on the pillow at nine ten p.m. You're gonna pass out like a fucking like you were knocked knocked out by I don't know yeah whatever some some some boxer but the single highest leverage task that is also free like there's no excuse not to do this. For almost everyone, like there's there's no excuse. Third, having a good sleep ritual. So sleep is sleep is not recovery. That's what people usually view it as. Sleep is when recovery happens, but only if the conditions are right. That's how you have to view it. So most people think they're just sleeping, but they're not. They're lying down with a dysregulated nervous system, elevated cortisol, and a phone that has been Blasting blue light into their eyes for hours. That is not sleep; that is horizontal stress. So what you should be doing is you ideally want the same bedtime. Yeah, bedtime every night. No screens one to two hours before. Dark, cool room. Obviously, no alcohol. That's one of the worst things you can have for or do for your your sleep. But you also want to You know, 10 to 15 wind-down ritual in place to really help your body calm down. Something that I usually do before bed is I go out grounding, do some breathwork, maybe a few minutes before in front of the red light and stretching as well. Takes me 10 to 15 minutes, and I've done so many good inputs there that will benefit my sleep. That's also why I get so insane sleep scores now. It was a—I don't wear my my tracker anymore, but. I used to get 5 hours 30 minutes of REM and deep combined per night consistently, which is absolutely insane. Imagine what will happen to your results if you slept like a baby every single night. Like insane what would happen if you actually put some effort towards improving, improving your, your Sleep, and all of these things are not just inputs that will determine what your or these inputs are the inputs that will determine whether your body is actually like recovering or just idles and does nothing. In in the 30-day time frame here that I showed you before, I was religious with sleep, and everything else flows after that. Grounding and stillness. This is the one that sounds most unusual, usually for a lot of people. And it's also, in my opinion, the one that makes the most immediate difference because it has a direct correlation on stress levels in general. Obviously, walking barefoot on grass, sitting outside in the silence for 10 minutes, being in nature without an agenda. These are not just wellness trends. They're inputs your nervous system has been calibrated for over millions, or calibrated for, for over millions of years. And most of us have completely removed them from our lives. You know, when was the last time you took off your shoes and walked barefoot? Probably a long time ago. I'm not asking you here to just become a monk who sits and meditates on the grass for hours every single day. I'm just saying that 10 minutes of contact with earth and some silence throughout the day is one of the most effective tools for our nervous system, and one of the most effective tools that we can use to reset our nervous system. Same thing here. What's the cost of this? Zero. And that's why most people overlook it, because they— everyone always looks for the pill, the solution in the pill form. Oh, what's the crazy supplement protocol I should be taking? What's the crazy This and that, when most inputs that you can actually do are free. You know, it requires time. That's what it does. And when you invest your time into something, you want the maximum return on it because time is our most valuable asset. So if I'm putting my time towards something I want, then I want a return. This gives you more ROI than anything else. A lot of people, a lot of clients, when they come to me as well, they always have this like effort mindset where Stillness is not really a thing that is present in their life. They're always wired. They're always doing something. They're always answering, answering clients, talking to employees, and you know, on top of running their their business, which is a good thing. But if you're constantly wired, you never get time to reset, which is going to keep your cortisol levels elevated. And once again, then you're never going to have time to recover and to do and to support building muscles and to support your health internally as well if that's the case. So. Literally stillness and just like, okay, I'm not gonna talk to someone now. And just because I go for sit outside in the sun, I'm not gonna listen to a podcast at the same time. And just get away from this efficiency, productivity, effort, effort, effort mindset. And just like, okay, I'm just gonna calm myself down. I'm not gonna do anything and I'm gonna let my nervous system really, really calm down. Super, super powerful. Red light density, creating an environment. Our body obviously uses light as a primary signal for time of the day. It's in the morning, bright white or blue light tells your body it's time to be alert. In the evening, the same light tells your body to stay awake, suppressing melatonin and keeping cortisol elevated when it should be dropping. So switching to red light or warm light or just being outside in the sunset in the evening, reducing screen brightness after sunset and removing overhead lighting in the hours before bed are signals that tells your body that the day is ending and it's safe to start recover now. So smaller environmental adjustments, cut out blue lights at night, use red light if you have. You can get this Philips Hue or IKEA have a similar one, just like red light bulbs in your, in your house. And this is going to be massive or be so, so important from a hormonal perspective as well, because light is the hormonal signal for us. So it tells us Tells us our body when to do what, and when that gets messed up when you're in front of blue lights in the evening and looks at screens and whatever, that's when everything becomes a shit show. So being on top of your circadian environment is massive. Once again, kind of talked about this already, but super super simple when you think about it. But almost no one does it. State when eating and meal structure. Put your phone away when you eat. Don't listen to anything. Eat without screens in front of you. Sit down. Chew your food properly. When you eat whilst you're stressed or distracted, your body simply will not absorb the food. Digestion will be suppressed. Your stomach acid will be reduced. Nutrient absorption is compromised. You can eat the most optimized meals in the world and get a fraction of the benefits if you eat whilst if you eat it whilst answering emails. Food is not just fuel; it's a signal, and the environment you eat in is part of that signal. So the best thing you can do here, if we have the fully optimized protocol here, it's eating whilst you're outside in the sun, ideally grounded, and after you've done a bit of a breathwork to calm down before eating. That is the Perfect protocol to have in place here. But the general rule is just like be as calm as you possibly can before eating. Don't look at any screens. Some of you are probably sitting watching this video whilst you're eating, which is not allowed. So this is a game changer. Like we have to to be calm whilst we're eating, and this alone will do so much from for your body composition, for everything. Just being calm whilst you're eating because imagine. What would happen if you actually absorb everything that is on your plate and not just a fraction of it, right? Imagine if your body can actually utilize all of this instead of utilizing a bit of it. What that would do to your hormones, to your body composition, to your recovery capacity, to every single functional in your in your body. So crazy, crazy, crazy what that would do. Most people will not do anything with this information. Most people will skip this because it's not that sexy. It's not that dopamine introducing. There's no visible progress immediately by doing all those things as well. But here's a reframe that I want you to think about: the people willing to do the invisible work will get the invisible results. Everyone wants the physique. Everyone wants the lean body, the calm energy, the clear mind, the sharp focus. But very few are willing to put their phone away. Away whilst they're eating. Get morning sun every single day. Wind down properly at night and do breathwork when stressed. Touch the earth and sit in silence. These habits sounds boring. Why? They do not feel like optimization. There's no supplement to buy, and that's the separation. That is what's going to take you from having and getting average results to getting elite results. And you have to think about the compounding effect of all this. This is the most important concept. Each small variable might only be two to three to even five percent on on the higher end. In isolation, but when we stack all of these things together, if training is optimized, we have 100% baseline nutrition optimized, 100% baseline. Okay, then we add 5% better digestion, 7% better sleep, 6% better hormonal output, 4% lower inflammation, and 5% better mitochondrial function. Now you're not just 5% better; you're exponentially better. The one person who only trains and eats well is still very, very average. The person who lives this protocol. Completely embodies the protocol, honors recovery, respects biology, and becomes will become uncommon. If you only do what everyone else does, you will get what everyone else gets, and everyone else is tired, plateaued, slightly inflamed, depending on stimulants to get through the day. So the boring habits is your edge. The invisible inputs are the separation. The lifestyle architecture is what determines what your body responds, or whether your body responds or doesn't. This is not gym plus meal plan. This is a completely different model. And when you apply this, the results are not just physical. Your energy will change, your clarity change, your mood, your confidence, your hormones, your relationship— everything starts responding differently when your biology is actually working the way it should. So for the next 30 days, I don't want you to train harder. I want to challenge you to eat in a calm state, get 10 minutes of morning light, ground daily, wind down properly at night, do 5 minutes of breathwork when stressed, do the invisible work and the invisible inputs, because that's what will compound. And this is an approach that I call lifestyle architecture, and it's the foundation of everything I do with also the people I work with in the Superhuman Protocol. So the Superhuman Protocol is not just a training and nutrition program, it's a full lifestyle architecture. Not a training program, not a meal plan, it's a complete system that rebuilds your biology from the foundation up. So that when you're actually putting the efforts into training and nutrition, it finally produces the results they should have been producing all along. I work with a very specific person, high-performing men, usually founders, executives, professionals who have been training consistently for years. You've been eating well, you've been to other PTs, you've done all the inputs. Maybe you have some problems with your gut health and your stress management and some underlying things. You maybe even been to some naturopaths and You maybe struggle a bit with low energy, brain fog, poor recovery, flat results, and a body that responds and stop where I mean stopped respond. You can take Yuel as an example. When Yuel came to me, he's a founder from Sweden. He had been training. He had been doing all the right inputs. That's what the other PTs had told him. You know, he was training and eating good calorie deficit. Training six days out of the week. What they didn't look at was his stress levels. You were running a business, a startup, you know, super super high stress levels. This is four months between this and during this time we started to train less and started to eat more. But we stopped look at look at only training and nutrition as the variables and looked at everything else, right? Stress management, hormone optimization, sleep, gut health—all these things—that is what produced these crazy results. Same thing with Tonda. Tonda is a business owner from the Czech Republic, stressed running his business, not on top of all the small things around, just focusing on training and nutrition. Boom, 120 days later here as well, completely different body composition. Same thing for— we can take, we can take Luca. It's 30 days between these as well. It's the same thing here. We have a puffy look, inflamed, holding on to water retention. Not an ideal hormonal environment and not an ideal situation for your body to thrive. And then 30 days later, by yes, training and training and nutrition being being good, but you don't just get these results from dialing in training and nutrition. It doesn't happen. You get this from dialing in the whole piece of the puzzle. And this is where everyone goes wrong, in my opinion. I think everyone focuses on the two the two things: the training and nutrition. They never take and they they always problem solve. On a surface level, oh, we're stagnant in fast fat loss. So what do we need to do? Well, we have to we have to lower calories and train even more, which is going to add more stress on top of already existing stress instead of focusing on okay why don't we just dial in stress all these things around what is going to happen then when we give our body a better environment to thrive because your body doesn't want to be stagnant and feel bad and you don't want to it shouldn't have Shouldn't be feeling low energy and and bad recovery and all these things. That is that is symptoms based telling you that something deeper inside is not working properly. So that is what the superhuman protocol is. It's a root cause system that puts every piece of the puzzle in the right place simultaneously: training, nutrition, sleep, hormones, gut health, nervous system, lifestyle architecture, everything working together instead of in isolation. And that is the Game changer. That is how you'll get insane results in such a short amount of time, right? Everyone always asks, how can your clients get so insane results? Well, I'm not the best bodybuilder. I probably don't put together the best of the best training plans. There's someone 100% putting together best, better training plans than me. But I understand that that is not the whole piece of the puzzle. I understand that that is not very scalable. You can't really— you can only train so hard and eat so good. The other things, that is what separates everyone getting crazy results like this. Blake, 105 days between, almost 50 years old. Like, this is unheard of, right? This is through dialing everything else in. So if that sounds like you, if you've been struggling with getting into really good shape, maybe you have some gut issues and underlying issues, you've been to doctors, naturopaths before, no one has seemed to figure it out. Well, Once again, the problem is that they've only been focused on, on one thing at a time. You go to the dermatologist and they tell you to take this skin cream or whatever, but they don't look at your gut health, they don't look at your stress management, they don't even ask you what you eat. This is the problem. We have to look at all the inputs in combination and see and understand where you're going wrong. So that's what I do with my— all my clients. Once again, if you're interested in that, you can check the first link in the description is to have a free assessment call with my right-hand man, Anton. He will map you through or map out your whole situation, get a better understanding of who you are, And see if the superhuman protocol is something for you. So once again, that's what we do twice a month, one to one. We have we speak on a daily basis. We map everything out. We whatever problem you have, we fix it. And in return, you will get into crazy shape and most importantly feel good and become healthier because a good physique will always come naturally as a byproduct of you actually being healthy from the inside. That is my core belief. That is behind everything that I'm doing. And once again, I'm encouraging you that for the next 30 days, don't train harder, don't eat less. Eat calm, get sun, ground, wind down, focus on the invisible inputs, and you will get crazy results in return. I can guarantee you that. Guarantee you that. Thanks for watching. Hope you enjoyed. Let me know if you have any questions about this. And once again, this is far more important than having the perfect training nutrition plan and the perfect cardio plan and the perfect calorie deficit plan. Far more important. And it's one of the reasons why you're not— why you haven't achieved— why you haven't— because you're always looking at the surface level problems. Or the surface level, surface level solutions. So I challenge you to shift your focus, and you will come back and you will thank me later. Thanks for watching. I'll see you in the next one. Peace out.