LUCAS HEDENBÄCKFounder at Superhuman Protocol

What I Eat in a Day👆

16 Feb 2026 · 1 min

Watch on YouTube

0:55

In this vlog, the creator outlines a daily eating and wellness routine aimed at achieving peak physical shape. He begins the day with a morning fast, breaking it around noon with a pre‑workout plate of organic potatoes, parsnip, carrots, pasture‑raised eggs, and butter. After an upper‑body/arms gym session, he emphasizes a cold‑water plunge in a frozen lake as a vital health practice. Post‑workout, he consumes pasture‑raised eggs, grass‑fed beef, organic rice, sauerkraut, and fermented carrots to support gut health. A later meal repeats grass‑fed beef with potatoes and onions, and the day ends with a dessert bowl of Greek yogurt, bee pollen, and berries. Throughout, he stresses quality, whole‑food sourcing over calorie counting, and promotes cold exposure for wellness.

Chapters

This is what I eat in a day to get into the best shape of my life. I'm fasting in the morning, so first meal is around 12. Organic potatoes, parsnip, carrots, pasture-raised eggs, butter. That's the classic winter pre-workout. And we're in the gym for an upper body session, focused on arms today. And after the session, we're on to the most important task for the day, going down to the river and jumping into the freezing cold lake. If you're not cold plunging in the winter, you're absolutely missing out on your health. It's one of the best things you can do. Second meal, post-workout, pasture-raised eggs, grass-fed beef, organic rice, topped it up with sauerkraut and fermented carrots for the gut health. And then third meal is more grass-fed beef, more potatoes, more onions. And then last meal is a bit of a dessert bowl, rocky fir Greek yogurt, bee pollen, berries. Calories and macros, don't know, don't care. I'm sticking to my principles: quality, whole foods. That's the most important thing.