A Day in My Life (Superhuman protocol)

Full-Day Routine & Key Lifestyle Habits

Wake up & morning reset

• Wakes up around 6:30
• Hydrates with water and salt
• Takes plasma first thing (as part of the morning routine)
• Takes a walk after the morning dip/water, with Penny (and later additional walks)
• Starts deep work shortly after (around 7:00) and continues for hours

“Superhuman coffee” (breakfast timing support)

Uses high-quality coffee plus:

• Butter
• Honey
• Heavy cream

Goal: avoid a strong cortisol/caffeine response on an empty stomach (“smooth things out”).

First meal (around ~10:00)

• About 10 eggs, cooked on a pan
• Sourdough reheated so it feels fresh again:
  • Pour water on it
  • Put it in the oven to refresh
• Adds kiwi
• Eats outside when weather allows

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Exercise & Recovery

Gym instead of home workout

• Plans to go to the gym (not train at home)
• Uses the facility to sweat and recover
• Mentions doing sauna at the gym (no home sauna yet)

Training session (dinner-workout plate)

Gym context meal includes:

• Beef
• Rice
• Kraut / fermented pickle
• Zucchini
• Herbs

Also notes improved sleep:

• Slept “amazing,” even with coffee
• Felt strong for the first time in a long while

Workout / motility recovery advice (from discussion)

• Emphasizes respecting recovery time
• Practical guideline:
  • Train, then wait 1–2 days, then train again
  • Don’t repeatedly push the same thing without a break (example given: “on the fourth day you mess something up”)

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Work Blocks & Lifestyle Structure

• Morning: focused deep work (undistracted, headphones on)
• Midday: workout/activity to split up focus
• Afternoon: client calls, admin, interviews/testimonials
• Mentions a completed client testimonial/interview with Mr. Davidus (linked later)

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Dinner & Cooking Efficiency

Dinner timing

• Starts later than ideal—around 8:00
• Goal was earlier, but the schedule ran long

Dinner recipe

• Wild-caught salmon (air-fried)
• Potatoes
• Add-ons previously mentioned with meals:
  • Sauerkraut
  • Pickles
  • Herbs
• Uses an air fryer for speed and convenience:
  • Prep in about 2 minutes
  • Cook about 20 minutes (then done)

Eating environment philosophy (main takeaway)

Core message repeated throughout:

• Prioritize the eating environment over just “best food”
• Why:
  • Helps food go to the “right places”
  • Reduces problems even when people already eat high-end foods

Practical requirements:

• Allocate time to slow down
• After meals: ideally take a digestion walk
• Avoid the “efficiency mindset” that cuts recovery time and leads to worse:
  • energy
  • hormones
  • bloating

Light/dark timing impact

• Avoids eating outside as sun sets/darkness arrives
• Explanation given:
  • More darkness → body signals melatonin
  • Melatonin can reduce digestive ability, while also being important for gut healing

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Fermented Foods & “Bacteria Flow”

• Consistently includes fermented foods in meals
• Dinner example:
  • Sauerkraut / fermented pickles and fermented elements as part of the meal

Caution:

• Ferments aren’t for everyone
• Only do it if your gut is functioning well and can handle it (otherwise it could backfire)

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Additional Meal (Dessert / 4th Meal)

Adds a later “dessert bowl” (not ideal, but eaten due to needing more food):

• Kefir
• Buckwheat
• Goji berries
• Apple (and other garden fruits/berries)
• Blueberries
• Krusbär (mentioned as a fruit—likely currant/gooseberry-type depending on translation)
• Nectarine (“almost a peach”)

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End-of-Day Wrap-Up

• Final walk with Penny
• Plans to repeat tomorrow’s structure:
  • Deep work in the morning → activity/workout → calls later → client/admin tasks

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Notable Locations, Products, and People (As Mentioned)

Locations / setting

• Lake / river dip in the morning
• Gym with sauna
• Eating outside when weather allows (later disrupted by rain)

Products / tools

• Air fryer (stainless steel; described as an Amazon purchase around $100)
• High-quality coffee used for “superhuman coffee”
• Sourdough reheating method (water + oven)
• Kefir
• Plasma (morning)
• Fermented foods: sauerkraut, fermented pickles

People

• Dylan (client; reported gut improvements after 1 week)
• Mr. Davidus (client testimonial/interview mentioned)
• Penny (companion—walks referenced throughout)

Other

• Discussion includes antibiotics and microbiome impacts (as client-related examples)