In this 10‑minute video, Lucas Hedenbäck shares his personal journey from chronic brain fog while juggling a demanding corporate job, rigorous training, and a clean‑eating regimen, to a fog‑free state. He explains that brain fog is rarely an isolated brain issue; it reflects systemic stress, especially in the gut, sleep, and nutrition. By examining the timing of symptoms (morning vs. post‑lunch), he demonstrates how to pinpoint the underlying driver—whether it’s poor sleep, leaky gut inflammation, insufficient calories, or overstimulation from caffeine. He then outlines a concise, step‑by‑step protocol: regular sleep/wake times, morning sunlight exposure, limiting late‑day stimulants, scaling back training volume, mindful eating (screen‑free, thorough chewing, post‑meal walks), ensuring adequate caloric and protein intake with consistent meal timing, monitoring bowel movements, and gradually re‑introducing food variety. The video concludes with a sample daily routine and an invitation to book a personalized consultation for deeper gut‑related issues. The overarching message is that brain fog is a diagnostic signal; fixing the biggest observable stressor first will restore mental clarity.
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If you've dealt with brain fog before, you know how strange it feels when you're not as sharp as usual. You can be fully awake, but it feels like you're still asleep. It feels like thinking takes more effort than it should. This is exactly the situation I used to find myself in a few years ago, working a corporate job at one of the biggest banks here in Sweden. And at this time, I was working out. I was eating perfectly clean on paper, grass-fed steak, pasture-raised eggs, the best of the best foods money could buy. I was working out 5 to 6 days a week, but I didn't really get any results out of it. I was dealing with inconsistency in my energy levels and brain fog every single day that left me not being able to do as much work as I wish I could. Because at the same time, I was also starting my business. So this is the time of my life when I actually needed my brain to just fire as well as it potentially could, but it just didn't. And I was stuck in this loop of just trying to understand why this is, because it literally just feels like someone has pulled the handbrake on your brain and on your thinking, and it's a mess. And now, a few years later, obviously I have no issues. And in this video, I'm going to break down exactly what I did to fix my brain for good and also explain where it comes from so we can start to actually prevent this from happening. And some interesting patterns with brain fog is that you can feel fine in the morning and then hit a wall later in the day. And the timing matters here. I've seen brain fog come up again and again with people I've worked with as well to fix their gut issues. And I pay close attention to what was happening before the fog started because I want to know how they slept and what happened after they ate. And I also want to know if their digestion was already giving them problems because those patterns can point to very different causes. So in this video, once again, I'll show you what those things are that can cause brain fog and how your gut can play a role because that was the thing for me. Then I'll show you exactly what I'd look at first if I wanted to start feeling very sharp again. So the first thing that I want you to understand is that your brain doesn't operate separately from the rest of your body. We have to think of it as, as a company. Your brain is the CEO and the rest of your body is the operation underneath it. If the factory downstairs is dealing with an emergency, The CEO has to spend more attention managing the problem. It becomes harder to focus on growth and performance, and your body can work exactly the same way here. If your digestion is struggling or you've barely slept, your brain is still trying to function while the rest of your system is under stress, and that can show up as slower thinking and worse concentration. So when somebody tells me they have brain fog, I care about the pattern around it, because if they wake up foggy before they've eaten anything, well, sleep immediately becomes more interesting to me. If they're sharp all morning and feel terrible after lunch, I'm looking somewhere else. And the symptom might feel similar, but the core problem driving it can be completely different. So for the people I work with, the gut is one of the places I pay very close attention to because your gut lining acts like a checkpoint between your digestive tract and your bloodstream. It needs to let nutrients through whilst keeping bacteria and other material where they belong. And when that barrier becomes more permeable, bacterial byproducts can actually cross more easily and activate the immune system. And that increases inflammatory signaling throughout your entire body. Your brain is sensitive to those signals, so mental clarity and focus can be affected too. And this is one reason digestive problems and brain fog can show up together. Somebody tells me they're much more bloated than usual and their head feels heavy for the rest of the day, or their digestion has been getting less reliable over the last few months and their ability to focus has been getting worse at the same time. And that relationship is very useful information because your gut can also affect the brain from the other direction. Because your brain needs nutrients from the food you eat, and that food still has to be broken down and absorbed before your body can actually use it. And if digestion is struggling, eating a nutritious diet doesn't automatically mean you're absorbing everything efficiently. So now the brain may be dealing with more physiological stress while getting less of what it actually needs to perform well. That is why I care about digestion, even when the symptom somebody complains about is happening in their head. Now we can start fixing some of the things that drive it. If you're already foggy, when you wake up. Obviously, sleep is one of the first places I'd start at. Keep your sleep and wake times as consistent as you realistically can. Then get outside for morning sunlight within 30 minutes of waking. It's one of the simplest things that you can do to help anchor your body's normal sleep and wake rhythm. It's also free. I would also look at what you're using to push through the fog. If you're relying on energy drinks or late caffeine just to keep yourself going, you're making it harder to tell whether poor recovery is part of the problem. Then look at your training. If you're training hard while your sleep is bad and Body already feels run down. Well, piling more work on top doesn't make much sense. I'd rather see 2 or 3 properly structured sessions while you get your recovery under control than 5 or 6 that keeps adding more and more stress to the system. Your meals are another easy place to reduce some of that stress. Sit down when you eat, put the screen away, and slow down enough to chew properly. If you're answering emails through lunch and trying to finish the meal in 5 minutes, you're asking your digestive system to work while the rest of you is still wound up. After you eat, go for a walk. Walk. It doesn't need to become another complicated health routine. You eat, then you move. That gives you a much cleaner baseline to see whether better sleep, better recovery, and calmer digestion change the way your brain feels. Real quick, if you're dealing with brain fog alongside bloating, food reactions, or other gut issues, and you've been trying to figure all of this out yourself, there's a link in the description to book a call with my team. We look at what you've been dealing with, what you've already tried, and where the problem seems to be coming from. And if it looks like we can help, we'll walk you through exactly what happens next and see how that can make sense. The next thing I'd fix is how you're fueling yourself, because I see people trying to solve brain fog while barely eating enough to run their body. This happens a lot when somebody has gut problems. One food bothers them, so they cut it out. Then another food causes problems, so they cut that out. And a few months later, they're still training hard and trying to perform at work, but they're eating much less than they realize. Your brain needs fuel. Low Calorie intake or not eating enough carbohydrates can leave active people with low energy and worse mental performance. So make sure you're actually eating enough for what you're asking your body to do. Get enough protein throughout the day as well. Then look at the timing. Going a huge stretch without food and then eating a massive meal can leave some people feeling exhausted afterwards. Highly refined meals can create the same problem for some people because of the blood sugar swings that, that falls. I would bring your meals back to more consistent times and cut the constant snacking between them. Then watch the afternoon. If you've been crashing every day and suddenly that crash starts getting smaller once you're actually eating enough and you're consistent with meals and they're more predictable, well, then you've found something useful. Now you have something you can keep working on instead of trying another random supplement to fix the issue. And the last part I'd work on directly is your digestion. Start with your bowel movements. For a lot of people, once a day is a useful sign that things are moving regularly, although everyone has their own normal. Of course, if you're regularly going multiple days without And you're bloated at the same time, I wouldn't ignore that. Because when motility slows down, fermentation increases, and all these small bacteria stays in the gut longer. And I've had clients tell me their head feels noticeably clearer after finally having a complete bowel movement. That doesn't mean waste was sitting there poisoning their brain. It tells me that digestion was adding another source of stress, and they felt better when that improved. Then look at how small your diet has become. If you've been Removing more foods every month because your gut has become sensitive. The long-term goal is actually getting your digestive system able to handle more again. You might use foods you tolerate well and as your base while symptoms calm down. Yes, super good. But then gradually start building variety back in because recovery isn't spending the rest of your life afraid of food. I want you eating enough, tolerating more foods, and thinking about your digestion less as things improve. So if I were dealing with brain fog and wanted a simple place to start tomorrow, My day would look like this. I'd wake up around the same time and get outside for morning light. I'd eat enough to support what I'm doing rather than trying to run on caffeine and stress. I'd make meals calmer and walk afterwards. Then I'd keep an eye on my bowel movements and whether my digestion is becoming more reliable. Do that consistently enough to actually learn from what happens because you don't need 15 new variables at once. You need to find the ones that are actually affecting you. And for the people I work with to fix this, I want the improvements to show up in the their normal life. You wake up and feel sharper. You can get through an afternoon without your concentration just shutting down and disappearing. Meals stop leaving you feeling wiped out afterwards. And eventually, brain fog stops being something you have to plan your day around. That's the progress I'm looking for. Brain fog gives you information about what's happening in the rest of your body. So start with the biggest problem you can actually see and work on those first. Then watch whether your ability to think clearly starts coming Back with the rest of your health, and if your gut is clearly part of the problem, watch your gut will heal itself if you do these three things next. I break down what I'd focus on when your digestion has been struggling for a long time and how I start rebuilding it. So make sure to watch this one.
