LUCAS HEDENBÄCKFounder at Superhuman Protocol

Starting from scratch in 2026? Here’s what I’d do:

1 Jan 2026 · 1 min

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In this solo instructional video, Lucas Wilhelm Hedenbäck outlines a practical, sustainable plan for anyone beginning a health transformation in 2026. He rejects extreme gym schedules and crash diets, emphasizing a balanced approach that aligns with human biology. Key recommendations include training 3–4 times per week with intentional intensity, prioritizing whole foods with high-quality protein and carbohydrates (and not fearing carbs), securing 8+ hours of quality sleep through blue‑light blocking and morning sunlight exposure, walking daily, minimizing processed foods, seed oils, and stimulants, grounding oneself in nature, and setting clear work and stress boundaries. He stresses that change need not be overnight; a well‑designed plan that respects the body’s needs is sufficient. Viewers are invited to comment “2026” for a detailed roadmap.

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If I was starting from scratch in 2026, here's exactly what I'd do to rebuild my body, energy, and life. Not some crazy 6-day-a-week gym routine, not some crazy crash diet, because that's how most people burn out before February. So here's what actually works and what I teach my clients. I would train 3 to 4 times per week with intensity and intention. Prioritize real whole foods, especially high-quality protein and carbs. Stop fearing carbs. Your metabolism needs fuel. I would shoot for 8+ hours of quality sleep, not just time in bed. I would block blue lights at night, get 10 to 15 minutes of morning sunlight, Walk daily, minimize processed food, seed oils, and stimulants. Get grounded, literally reconnect with nature. Create boundaries with work, stimulation, and stress. You don't need to overhaul your life overnight. You just need to start with the right plan, one that actually works with your biology, not against it. If you want the full in-depth and detailed roadmap, just comment 2026 and I'll send it over to you.