The Nutrition Shift That Changed Everything for Me

The way most people eat today is a masterclass in shutting down your biology. Nutrition and eating is a very basic and fundamental part of being a human being. I've tried everything under the sun. I have tried things that works. I have tried things that doesn't work. And there are always going to be very polarized opinions and views on how we should eat to feel good. And somewhere along the way, once again, we've complicated such a fundamental and basic part of being human. Some will advocate for plant-based, other animal-based, high-fat, low-carb, vice versa. Cholesterol is bad, yet cholesterol is a building block for our hormones and acts as a skeleton for cell structure. Omega-6 fats are considered the new villain of the decade. Is there truth to this? And then there's blood sugar to consider. Diet and nutrition are deep and complex subjects, and my aim with this video is not to create more confusion. Instead, I want to share Some principles and approaches that have worked well for me after many years of dietary experimentation. When I say I've tried everything, I mean it. But before I tell you what my food philosophy is today, I need to tell you what it used to be. Because a few years ago, I was doing everything right on paper: chicken and rice, low calories, about you know 1,700 calories when I tried to to get lean, training hard, living in the gym, and on paper. It worked. I built some muscle. You can clearly see in this little picture here to the left. I looked somewhat decent, you know, but I felt absolutely terrible. My hormones were in the trash. No libido as a 20-year-old, which is— that shouldn't be the case when you're in your peak years. This is when you should peak from a testosterone and hormone perspective, right? No drive, no motivation, no mental clarity. I was running on energy drinks and Caffeine and pre-workout just to get through the day. And that energy was only good enough for the gym. After training, finito, done, nothing left for life. And I remember thinking to myself, you know, this can't be it, because what's the point of looking fit, going to the gym, putting in all these hours if I feel completely dead on the inside? And that was the moment also everything changed for me. I stopped asking how can I look better, because that was my only focus. I wanted to do a bodybuilding competition, I wanted to get big, I wanted to get huge, like all these bodybuilders. And I started asking instead, how can I actually feel good? That's the only thing that I want to want right now. Because I felt shit. I felt absolutely shit. And what's a good physique worth if I feel absolutely shit on the inside? So I didn't care about being shredded anymore. I didn't care about getting bigger. I didn't care about chasing numbers. I just wanted energy. I wanted libido. I wanted motivation. I wanted to wake up feeling alive. And here's the fun part, which is, you know, yeah, just a bit ironic. The moment I stopped obsessing over how I looked and shifted my focus to health, hormones, digestion, and energy, my physique improved more than it ever had before. Because a good body, a good physique, isn't something you force. It's a byproduct of being healthy on the inside. I say this in almost every single video. A good physique will always come as a byproduct of you being dialed from a hormonal perspective, from an energy perspective, from a cellular perspective, right? It will always come as a byproduct. That shift from being needy and greedy for results to simply focusing on the right inputs and trusting the process, that's where my entire food philosophy was born. You know, once again, like We've seen this in previous videos as well, but I was eating. I was doing every single thing the bodybuilders were telling me. You know, high protein bakes because my sweet tooth was absolutely insane, so I had to make something because I literally couldn't go to sleep if I didn't have any any you know sweets, shit ton of stevia and other bullshit things in this cream of rice with protein powder cereals pre-workout. Choccy Pop cereals post-workout. Looking at something like this, a fucking bean pasta, viewing, oh shit, this has 45 grams of protein in it. This must be absolutely fantastic, you know. The protein pizza. The protein powder French toast. You know, I've done it all. Surprise, surprise! I looked absolutely terrible, right? This is how we're looking now, and this is how we're eating now as well. We're eating for vitality. We're eating real, whole, nutritious food, seasonal, right? So let's go into this. The first thing that we have to focus on when we view or take a look at nutrition and food is food versus products. So most people today don't eat food, they eat engineered products. Food doesn't need marketing, ingredients lists, health claims, fortification, artificial flavors. Food is something your great-great-grandparents would recognize. This one distinction alone will eliminate 80 to 90% of the garbage from most diets. So if there is a boardroom of people behind what you're about to be putting into your mouth, That's not food, that's a product, and you shouldn't be eating it. Very simple rule, very simple thing to just have in the back of your mind. That's the first thing that we want to focus on. Next thing, once you understand the difference between food and product, the next question obviously becomes, why do so many people feel tired, inflamed, hormonally off, and stuck even when they're eating normally, even when they're eating, you know, maybe clean? And the answer to this is also very simple. Most people are eating in a way that downregulates their biology. They undereat calories, they undereat Nutrients they eat out of season, and they overconsume processed foods, cereals, and additives, and they rely on coffee and caffeine just to function. Right? Coffee and caffeine that sends one signal to the body: resources are scarce. And when the body senses scarcity, it doesn't burn; it conserves. Metabolism slows down. Thyroid output drops. The social declines. Cortisol stays elevated. Digestion weakens. Cravings increase. Brain fog sets in. Not because you lack discipline, but because your body is stuck in survival mode. So people eat less, train more, and stimulate harder. And things only get worse. That's the hidden problem with modern nutrition. And like the one thing as well that I mentioned so many times before, like just because something is working for someone, we can't just be adapting that and expect it to be working for us. Seasonal eating is one of these things that most people just completely forget. You see Paul Saladino eat meat and fruit juice and fruit all day long. He's living in the tropics. If you try to do that in the winter in a tropic or in a Nordic environment, you're going to absolutely mess up your thyroid. Your metabolism, your hormones, your cortisol—everything is going to be messed up. So seasonal eating matters a lot. How should we do this then? Well, we should be eating for vitality and not vanity. The solution isn't another crazy diet or magic macro split. It's shifting from eating for how you look to eating for how your body functions. When the body feels nourished, safe, and supported, your energy will be stable. Your cravings will disappear. Hormones rebalance. Sleep improves. Muscle growth becomes easier. Fat loss becomes effortless. You don't force results. You create the environment and the conditions for them to happen and for them to be present. And that's the entire philosophy behind, behind how I eat today. So now with that context, let me walk you through the actual food principles I follow myself, not as a dogma, not as a rule, but I want you to view this as a framework that supports energy, hormones, digestion, and long-term health. So let's dive in. First rule: protein as the foundation. I aim for roughly 1.5 to 2 grams per kg of body weight, although in my opinion you probably don't even need that much. And we you probably need this, but not per kg body weight, per per kg lean muscle tissue, right? So one little experiment that I've done myself is to go. Not super low on protein, but instead of aiming for my usual, which is like between 150, 180 maybe, I've done you know between 100 and 120 for an extended period of time. No problem with recovery. Progressed every single session in the gym. Built muscle. Got shredded at the same time as well. So you need less protein than you think, but you need more quality protein probably than you think, right? When I'm talking about this, this is quality sources, right? I prioritize animal-based protein: meats, eggs, organ meats. Some dairy, sometimes fish, right? Good quality fish. These foods are nutrient dense in a way plant foods simply aren't. So if we compare the protein from that to go back to you know this crazy bean pasta that I picked up back in the days and thought this was going to do magic to my yeah to my muscle building recovery whatever yeah you get the point absolutely horrific. They contain the animal based stuff or the yeah the animal based stuff they contain bioavailable. Bioavailable amino acids, cholesterol, which is super important, fat-soluble vitamins, minerals in usable forms. So this is my non-negotiable foundation. I always have protein as the middle of the meal. I also eat some of that raw, mainly meat, organ meats, eggs, dairy. Why? Well, pretty simple, because heat destroys enzymes, degrades water-soluble vitamins, reduces nutrient bioavailability, and makes digestion harder for some people. So cooking isn't necessarily bad, but overcooking and industrial processing are. So raw or lightly prepared food often digest easier and deliver nutrients more efficiently. This isn't dogma, it's just understanding biology, right? Oysters, love it. Beef tartare or steak tartare, love it. I always cook my steaks. This is a crazy meal, a steak and then some steak tartare on the side. Always cook it like medium rare, you know, because I want it to be like this. There's a huge difference in digestibility if you eat something like this compared to something, you know, a well-done piece of steak. Like literally, this is probably 600 grams worth of meat. After I ate this, I could run a marathon. I'm not kidding. Twenty minutes after, I can run a marathon. No problem whatsoever. If I eat six seven hundred grams worth of a well-cooked steak, whoo! I'm gonna you know almost not pass out. But you know that's gonna I'm gonna be laying on the sofa after that, right? So it's clear. It's very very clear. You know you feel you can just feel it yourself. No matter what anyone tells you, try it out. Try eat. A bunch of oysters. Try it. A big portion of steak tartare. You feel amazing because it's so easy for your body to to digest. So I always, always, always make sure to get some raw food in me here and there. I also don't fear carbohydrates. My carbs come mainly from white rice, potatoes, honey, fruits, some berries, fermented vegetables, and also some roots. Why these? Well, because they're easy to digest, low in anti nutrients. Supports thyroid function, protects against stress and cortisol. So carbs aren't the enemy. Chronic stress, poor food qualities, and your mitochondria's inability to actually utilize these—that's the problem. Of course, I stay also a bit cautious with the amount of vegetables and roots because, like for most people or for a lot of people, they're simply just harder to digest, especially in larger amounts. For me, I have no problem with it if I have like reasonable portions. Zero problem, zero problem. I actually feel very good when I eat it. So same thing there. Oh, you can't eat vegetables, a shit ton of anti nutrients. Obviously, I'm saying this right now, but don't take my word as you know or exactly as it is for everything. Like the main thing that I want to come across here as well, it's like this is what's what has been working for me, right? This is how I feel the best. This is structure that I follow. Fats super important. I make sure to get a shit ton of fats that support our hormones. So my fats come primarily from meat fat, marrow, butter, eggs, dairy, and in smaller amounts from olive oil, coconut oil, avocado, sometimes small amounts of nuts. These fats stabilize cell membranes, support hormone production, and don't oxidize easily like seed oils. This is one of the biggest upgrades people can make: remove industrial seed oils and return to traditional fats. Meat, marrow, ghee, butter, eggs. You shouldn't be fearing it. One of the biggest— this is probably the most important thing also and kind of ties up everything here— quality is non-negotiable. So this is where most people miss the point. I always, always, always opt for organic, grass-fed, pasture-raised, locally sourced when possible. Not because it's, you know, trendy— I guess it is, right? But because pesticides are endocrine disruptors, antibiotics affect the microbiome, and quality directly affects the nutrition. So I don't do this because I want to be cool, oh, I eat organic. No, like, it's actually a big reason behind why we should be eating organic and try to always source the best of the best quality that we can. So food quality matters more than macro ratio, always, always, always, always. And then the last thing where most people get a bit surprised, yes, I eat dessert. What kind of dessert? This is also very important because in my whole philosophy, I never feel restricted. I'll absolutely eat a good chocolate croissant, a good tiramisu, a good crème brûlée, a good gelato. But there's a difference. I never go and get one of these things from like your average supermarket. I go to the best bakery and the best restaurants in town. That I can. Local, organic, minimal ingredients, made by human, not by a factory. Quality over quantity every time. When food is high quality, your body knows it. Cravings disappears, your binge stops, and food actually becomes enjoyable. So like, once again, if there's something you can take away from this, it's like quality over quantity. That's my whole thing. If you take a look at this good old panna chocolate, I make sure to go to the best bakery in town that makes everything with low Organic, locally sourced ingredients, right? In this, it's four ingredients: organic wheat, organic sugar, organic chocolate, organic butter. That's it. Would I been better off without it? Probably. Did I want to have it? Yes. Do I want to enjoy myself here and there? Yes. So I absolutely do eat dessert from times to times, and I never, ever, ever feel restricted. If I want this, I'll have it. If I want this, I'll have it. Right? And that is super, super, super, super important. So should you eat like me? Maybe, maybe not. I don't want you to view this as you know a prescription. This is how everyone should be eating. This is a framework that I follow, right? Your job is once again to experiment, observe, and pay attention to how you feel. Experiment yourself. Energy, digestion, sleep, libido, mood— all these variables you should be having in focus and you should be taking a look at. Those are real metrics, not calories and numbers on an app, right? So try for yourself, because that's exactly what I've done. I've tried everything, as I told you. I've tried the bodybuilding-style diet, cereals post-workout, all these things. I got some muscles, sure, but I felt absolutely horrible. Right? I've been doing carnivore, right? I've been doing the Paul Saladino animal-based with a shit ton of fruit and and the juice and stuff works in the summer, works if you're in the tropics. But I can tell you, I felt so terrible, so terrible in the winter doing that in in Sweden. So don't take my you know word for exactly how you should be. Eating. Because at the end of the day, you know, my food philosophy is pretty simple. It's eat real food, prioritize quality, build meals around protein, don't fear carbs, avoid products, enjoy food, and trust your biology, right? Nutrition doesn't need to be extreme, it needs to be aligned. And when food supports your life instead of controlling it, everything will change. So if you like this approach, if you like the, the view Absolutely try it out. It's pretty simple, pretty straightforward. If you don't want to do the experiment for yourself and you want a step-by-step implementation on this, you can do as some of these guys, some of these guys have done. These are some of my clients that has just adopted my food framework after working with me. Tonda here was doing the classic bodybuilding nutrition philosophy. Before we started as well. Four months later, later night and day. It looks like this is fucking three years apart. Four months. The main thing that happens: hormones in check, training properly, nutrients actually being absorbed. Right? It's the same thing for me. Take a look at these pictures. I think I'm weighing it at weighing in at around 78 kg here in the first one. This is 81. Same thing with Edvard. Have been training for multiple, multiple years here, eating chicken and rice, oats with protein powder in the morning, meat, eggs, real carbs, risotto, gelato here and there. Boom, looking Like a fucking Chad. Joel, business owner, same thing here. Wanted to get into the gym, still eating the chicken rice boring stuff. Supreme Nutrition protocol, bam, 3 months later. Same thing with Javier, same thing with Leo. Leo had been training for 10 years at this, this picture. He was shoving down the gainers, all these things, right? Boom, Supreme Nutrition philosophy. 3 months later looking like Tony Stark. Same thing with Rasmus here as well. Classic bodybuilding style approach, superhuman nutrition style approach. So this works, and it works because it has your biology in focus. It has feeling good in the center, not looking good. What all of these guys had in common was they was— they were tired of feeling like shit. It's the same thing for me. Everything started with me feeling like shit and being tired of feeling like shit, right? So I wanted change. So I shifted my focus to instead of focusing on looking good, the only thing that I want is to feel good. And it's the exact same thing with all of these guys. So if that sounds like you and you'd be interested in working one-to-one with me to fix all these things, Then check out the first link in the description. See, book in a call with me or my team to see if we're a good fit. Let's see if we're a good fit for the Superhuman Protocol. If you have what it takes, if you're willing to put in the work, if you're willing to become the best version of yourself and to live a life of enjoyment, to live a life where you can Eat like this, and it's gonna support your health, not take away from it. Eat like this. Train three times per week. Focus on vitality. Focus on biology because that's where all the results stem from. So I hope you enjoy this. If you have any questions, drop it in the comment. This is my food philosophy. Just a quick rundown, and this is exactly what has helped me go from this to this. Food is a complicated subject. Once again, my aim with this was not to make it more complicated than it is. This is just what has worked for me. Do whatever you want with that information. Try it out or don't. This is my opinion. Thanks for watching. I'll see you in the next one. Ciao.