In this video, Lucas Hedenbäck shares his personal transformation from chronic gut distress, low energy, and poor performance to a thriving, 7‑figure business owner by fixing his gut health. He argues that gut problems are not isolated but stem from an overloaded nervous system, which suppresses digestive functions. He outlines a simple three‑step protocol: (1) calm the nervous system by reducing physical and environmental stressors (outside time, grounding, breathwork, limiting EMF, blue light, chemicals, and training volume); (2) perform a therapeutic reset by removing gut‑heavy foods (fermented foods, bone broth, etc.) to give the digestive system a break; (3) progressively overload the microbiome by re‑introducing foods in tiny, gradually increasing doses, treating the microbiome like a muscle. He explains how a healthy microbiome produces metabolites like butyrate that repair the gut lining and support hormones, recovery, sleep, and performance, creating a positive feedback loop. He provides client case studies (Arthur, a business owner, and Thomas, a 40‑year‑old father) who experienced rapid improvements using the same framework. Finally, he promotes his Superhuman Protocol coaching program for personalized implementation and maintenance, emphasizing that lasting results require ongoing habits rather than quick fixes.
Chapters
Because I'm a firm believer that fixing your gut health will change the entire trajectory of your life. Because that's exactly what I did for mine. A few years ago, I was working a corporate job, training 5 to 6 days a week and getting nothing from it. My energy was gone, my libido was gone, I got bloated after literally every single meal, and I cycled between constipation and loose stools with no real pattern I could find and isolate. And I didn't even know gut health was a real thing to fix. Now I look like this year round, I run a 7-figure business, and more importantly, I actually enjoy my day-to-day life with more energy than I No bloating, no digestive issues, nothing. And no, I didn't get here by adding more supplements or dieting even harder or getting on some magic gut healing protocol. I got here by understanding that my gut issues was not a separate isolated problem. It was an upstream effect of one overloaded system. And I used a stupid simple 3-step process to fix it that I think anyone can follow. And in this video, I'm going to break down exactly what that looks like. So let's get into it. You can hopefully just copy me and get the same outcomes. Now, if you're already training hard, you're already trying to eat clean, and you're still bloated, still low energy, and still dealing with digestion that just swings between 2 extremes with zero explanation, you're not missing more discipline. You're missing a layer almost nobody tells you about. Hippocrates is credited with saying that all diseases begins in the gut. And it's true because your gut microbiome is the first line of defense in your entire body. It's not just a digestive tube. The bacteria living in it are what actually break down everything you eat. And they're constantly sending signals that regulate your digestion, your immune system, your hormones, your mood. Basically, your entire body runs off those signals. And back then, I assumed that good food automatically meant a good gut, right? Good inputs, good outputs. But I was eating clean grass-fed meat, rice, potatoes, organic everything, real food. So the question that actually started this whole thing for me was, how can good food still destroy my gut? And I had already been trying to fix this for a while at this point. Greens powder, probiotics, Everything surface level you can think of, but none of it actually worked. I literally tried every supplement you can think of, antimicrobials included, and some of it might have helped short-term, but the issues always came back, and that was the frustrating part. So naturally, I started to dig deeper because none of that made sense. I was doing everything right on paper and still not getting the outcome. Tried everything. Cut dairy completely, went restrictive, every gut protocol you can name, probiotics, glutamine, glycine, gelatin, bone broth, all of it. Carnivore, vegan, I've tried it all, trust me. And underneath all of it, I realized something. I was doing everything right, And still stuck. There had to be a layer that I was missing entirely, and I later came to realize that that was my nervous system. Because if your nervous system is switched on, none of the surface-level things will ever work. You can eat perfectly, but your stomach acid production drops, your bile flow drops, blood flow to your digestive tract drops, which means that the best food on earth can still trigger dysbiosis, leaky gut, SIBO, because the system receiving it was never given the chance to process it properly. So now, when we understand that, here's exactly what fixed it for me in the exact same. So pillar one, calm your nervous system first. I was in a corporate job, constant stimulation, back-to-back everything, permanently switched on. So the first move was lowering my total stress load before touching anything else. That means more time outside, getting resets in throughout the day, sunlight, grounding, breathwork, meditation. And I think of stress in 3 categories: mental, physical, and environmental. The mental stress I generally couldn't do much about, right? I still had to work. And that's most likely true for you watching this too. You can't just take a 2-month vacation to the Maldives and lie on the beach all day long, as much as that would be an easy fix. But you have to problem solve this around your actual life. So the move was cutting back the physical and environmental stressors as hard as I could. So that means lowering training volume, cutting out environmental stressors like EMFs, excess blue light exposure, chemicals in food, chemicals in toothpaste and home products, and all these low-grade exposures most people never think to count as stress. Well, your body doesn't distinguish the source. It's all still load on the same system. Them. And those were the first thing that I started removing because the mental I couldn't really change. I still had to work, I still had to do all the inputs there. So big emphasis and big focus on physical and environmental stressors. That's where you probably should start also. Now we move to pillar number 2, the therapeutic reset. Because even eating clean, I was still doing things I thought were helping my gut that were actually working against it. You know, sauerkraut, bone broth, all the classic gut healing foods. But the problem is that those are demanding on a system that isn't working properly yet. And I was doing all the right things, but my gut just couldn't actually utilize or process any of it. And instead of being beneficial, it just added more demand onto a system that couldn't tolerate it at that point. So one of the first things that I did was to cut all of it out. You know, the sauerkraut, the bone broth, everything heavy on digestion for a while. I like to think of this as a therapeutic reset. We have to give the system a genuine break before asking anything of it again. Okay, so now we have nervous system calmed, we have damage removed, and I thought I was done there, but I was wrong. And I nearly undid all of the progress in one single afternoon. And that moves us to pillar number 3, Progressive overload your gut. Because once things stabilized, bowel movements normal, energy steady, I got excited and added in a big serving of sauerkraut one day, and within minutes, back to square one. Loose stools, urgency completely nuked. Because your microbiome works exactly like a muscle. If my usual chest press is 40 kg dumbbells in the gym, and I walk in and I try to do— pick up the 80 kgs, I'm not gonna get stronger from that. I'm gonna get injured. That's literally like asking to get injured because I'm trying to expose my muscles to something that they're not adapted to. And it's exactly the same thing in your gut with your microbiome. Overload a microbiome that isn't adapted yet and you damage it instead of building it. So I restarted at the smallest possible dose, tiny bit of sauerkraut, see how the body responds. A bit more the next day, then a bit more after that. And I applied that same approach to every food I reintroduced. Real progressive overload for your bacteria instead of your muscles. And if you want that mapped out and tailored in the exact details, obviously that's what we go through with all clients in my coaching program. So check the first link in the description if that's interesting for you. And this is where the actual repair happens, right? Your microbiome breaks nutrients down into what I think of as building blocks, which travel through your blood to wherever they're needed. Muscle recovery, the glands that produces your hormones. Doesn't matter how many signals your brain sends those glands if there are no building blocks available to work with. So get the microbiome functioning again, and it starts producing butyrate, as an example, which is what actually repairs your gut lining. And a few months into doing this consistently, every single symptom I had was completely gone. And I'm glad and in the best shape of my life without training harder eating less because my body was actually functioning properly again. The funny thing is that I actually like started training less and started eating worse, disciplined on paper. But that's what happens when you fix the system, because your health works like a spider web and your gut sits at the center of it. If you fix it, it improves your recovery. Better recovery improves your performance. Better performance improves your sleep. Better sleep improves your hormones. And better hormones feed back into an even better recovery and even better performance. And it just compounds in the right direction, which is exactly why there's no higher leverage fix in health than this one. And the mistake most people make is fixing it, then dropping the habits that fixed it in the first place. Keeping it fixed is the actual secret, especially once life gets busy, when traveling happens and all these things pops up. Arthur, a business owner, came to me bloated and inflamed despite already eating well on paper. Same root issue: nervous system dysregulated, gut never given the chance to actually function. And just 2 months into fixing the system, instead of just food, completely different person. Thomas, a 40-year-old father that had been training for years, still bloated, still foggy, still holding on to water despite doing everything right on paper. And then just 3 months in, same thing here, completely different person. And this isn't something you fix with more supplements or more restriction, because I tried that route for first and it just didn't work. And this is what happens when you actually understand that right now you're not facing 30 different problems, you have one overloaded system. And those problems are just the surface-level manifestations of that one overloaded system. And this is exactly why I created the Superhuman Protocol, because until you actually start fixing the root to all your problems, nothing will actually work long-term. So if you want help mapping this out for your exact situation, the first link in the description is to book a call with me or my right-hand man, Anton, to see if the Superhuman Protocol is a good fit for you. And even if it isn't, you'll leave the call with a clear action plan on what to do going forward. Some internal resources to help you heal your gut health properly. But just to be clear, this isn't for you if you just want a training and nutrition plan. It's for you if you're done not feeling as good as you know you should, and you want someone to take the decision-making off your plate so you can just execute and get the outcome. Fixing your stress is the first step for all of this to work. So if you want a more detailed step-by-step breakdown on exactly how to fix your chronic stress, I made a full video on the exact 3-step process I use with all clients. So make sure to check that one next.
