How to Finally Fix Your Gut

Fixing your gut health is one of the highest leverage things you can do for your body, because if your gut is messed up, it doesn't matter how clean you eat, it doesn't matter how hard you train, it doesn't matter how expensive your food is. You won't absorb nutrients. You'll stay inflamed, you'll stay bloated, and your results will always feel capped. Gut health was something I overlooked for a long part of my journey. It was never something that I paid attention to. I was just going into the gym, showing up. I was listening to all these people, bodybuilders, fitness influencers online. No one had ever taught me anything about gut health. It was just train hard, eat this, and you'll get the results that you want. And so I did. Sure, built some muscle, but still felt like someone— something was missing. I was looking very, very bloated, inflamed. And not just that, not just from a looks perspective, but also energy levels, libido, mental clarity. All these things were not where I wanted them to be. And I was stuck in this loop of I'm putting in all the effort, but I'm not really getting any return on it. And everything like the one catalyst that changed everything for me was understanding the importance of gut health. Because at the end of the day, everything starts in the gut. And if our guts are messed up, inflamed, and we have problems, once again, the inputs are not going to yield— I wouldn't say any results, but it's not going to yield as much results as it potentially can. Or would if it was dialed in and healthy. So in this video, I'm gonna break down everything that I've done myself to fix my gut so that my workouts and my clean eating actually started working and actually started yielding results. And before we go into that, if you're new to the channel, first of all, welcome. My name is Lucas. I'm just a regular guy from Stockholm, Sweden. Over the last five to six years, I've dedicated all my time and energy and effort. To solve complex health problems, and all we do on this channel is break those lessons and learnings down so you can apply them to your life and see results. Let's dive into it. I'm gonna structure this in a three pillar framework as well. First of all, we gotta take away what's damaging your gut. We also gotta add what's gonna help it and rebuild it, and then it comes down to consistency and lifestyle. But before. We dive into the actual game plan, we have to understand why gut health is so important and why it matters. And before we fix it, we need to understand how important this actually is. Your gut is responsible for breaking down food, absorbing nutrients, regulating your immune system, influencing your hormones, and even affecting your brain and mood. If your gut is compromised, you can develop gut dysbiosis, leaky gut, chronic inflammation, and poor nutrient absorption. So you can be eating grass-fed meat or organic vegetables, high-quality food, and still feel like low energy, bloated, brain fog, and poor recovery because your system can't process what you're giving it. It doesn't matter that you're putting all this money, you're eating the best of the best food, highest quality meat you can get your hands, hands on, highest quality vegetables, highest quality everything. That best of the best food can still cause massive problems if your gut health is not optimized and dialed in. This is why it's so important. The real problem is that most people try to fix this and fix their gut by just adding probiotics, buying crazy fancy supplements, and eating these so-called healthy foods, but then never remove the things that are damaging the gut in the first place. So they're stuck building on a broken foundation, and you cannot heal a gut that you keep irritating every single day with your inputs. So with that being said, let's go into it. And before, you know, there's a reason why this statement is said all the time: everything starts in the gut, all diseases begins in the gut. Hippocrates was the first one to say this. It's said for a reason because it literally affects every single function in your body. Energy production drops if your gut health is not healthy. Hormones get disrupted if your gut is not absorbing the food as it should be. Inflammation will go up. Detox pathways get overloaded. Bread mood get affected as well. So these are just a few things. So when we think about health, when we think about gut health, we have to view this as a flywheel, right? That is the first step. And then if we talk about gut health, it's it's not just your gut is problematic and and inflamed and not healthy. No, that is gonna lead to all these other things that are also gonna negatively affect your whole. Well-being and your whole health as a as a byproduct. So the same way is true if we fix the gut here, energy production is going to go up, hormones are going to get better, inflammation is going to go down, detox pathways are going to be more optimized, and you're going to feel better and have better energy, right? So it's not just your gut will be fixed and you'll absorb food better. No, everything will rise and get better as we fix. Fix this. So the 3-pillar framework to fix your gut is as following. Number 1, we gotta eliminate what's damaging it. This is the most important step because if you skip this, nothing else will work. The first thing to this equation, arguably the most important of them all, is eating in a stressed state. This is the biggest one, 100%. If you're eating whilst you're working, whilst you're on your phone, whilst you're rushing, or whilst you're stressed, Stressed, you're not digesting your food. Simple. Your food is not getting, or your body is not digesting food in a sympathetic nervous system state. Your body needs to be in a parasympathetic state to actually digest and absorb the food. If you're in fight or flight, stomach acid will drop, enzyme drops, and absorption drops. Even perfect food becomes problematic. It's not about what you eat, it's about what you absorb. That matters. I see this all the time. Entrepreneurs especially. All most of my clients when they come to me, they're they're just rushed. They're stuck in this effort mindset. Just go, go, go, go, go. I gotta be effective, so I gotta eat whilst I'm working, or just five minutes between the meetings, eat something quick, and then just like rush, rush, rush. Constant stimulated, and this is causing so much problem. I'd argue that if you have the best of the best quality grass-fed steak, everything locally sourced, whatever. Perfect meal on paper versus a shit processed food meal. You're eating the perfect meal in a stressed, like suboptimal state versus the the shit meal in a in a in a perfect state. That shit meal in a perfect state is healthier for you, right? We can't be rushing and and eating whilst we're active. It's the same thing like your soul is like that you need this. Protein window, anabolic window. You need to get protein in right after your workout; otherwise, you're not gonna build any muscles or something like this. Absolute horseshit! If you're consuming food directly after the workout when you're still activated, it's gonna flush straight through you. It's gonna cause more damage than good. So the best thing you can do is chill the fuck out and down. You're not gonna absorb and digest food when you are stressed and in a parasympathetic state. Second things, ultra-processed food, artificial ingredients, preservatives, additives. These will damage gut lining, feed the harmful bacteria, and increase inflammation. It's the standard things that is a bit no shit, as you know, pizza, all takeout, everything like this. But it's also something like this, an instant coffee is ultra-processed. Something like a flavored yogurt is also something that is ultra-processed. Even quark or skyr or things like this that everyone is talking about is is something ultra processed because what happens in the process? Well, if we strip away all the fat, we have to add something back in because the fat is where all the flavor is. So they add in sweeteners, they add in sugar, and they add in things that are going to damage your gut. Protein powder, store-bought sourdough. Even if this is like sourdough, it has— this is ultra processed. If you get sourdough, you should be getting it from your local bakery that sources everything with local ingredients and No additives, no artificial ingredients, no preservatives, no nothing like this. Everything that is ultra-processed, cut out. Simple framework, simple rule for this: if there is a boardroom of people behind the thing that you're about to put into your mouth, it's not food, it's a product. You shouldn't eat it. Seed oils and inflammatory foods. Highly processed fats increase inflammation and damages your gut lining. Highly inflammatory foods you think are healthy are also things like legumes, Nuts, grains, seeds, oats, wheat, things like this causes massive problem because of a couple different reasons. First of all, highly inflammatory because of the omega-6 fatty acids. You know, people, most of my clients when they come to me, they've been sold that, ah, I'm eating all these, these nuts and, and oats because someone told me that fiber is healthy for your gut. It causes massive inflammation because of the omega-3 to omega-6 ratios as well, right? If we think about nuts, highly, highly, or high in omega-6 fatty acids. And if we know something about omega-3 to omega-6 ratio is that, you know, we should, or the ratio is what matters the most. So people are consuming generally too much omega-6 compared to omega-3, which leaves them highly inflamed. So the best thing you can do is cut out all the, all the sources of omega-6. And introduce more healthy omega-3s. But all sorts of nuts, legumes, things like this causes massive problems for most people. Usually clients that come, we just eliminate this or take this out. Massive improvements in energy levels, in absorption as well, in gut health, in every single area of their their life. So if you've tried everything but you haven't tried cutting out fiber. Please try it out. And wheat, oats, legumes, nuts, seeds—highly inflammatory. Skip these, and you're going to be feeling so much better. And then, of course, like seed oils—I don't even think we have to talk about that, to be honest. We already know this. Another thing: glyphosate, pesticides, and medications—they completely wipe out wipe out your bacteria and act like antibiotics, referring to the glyphosate and pesticides and. Obviously medications are, yeah, they are antibiotics. They kill beneficial gut bacteria, disrupt your microbiome, and damage your gut lining. So sourcing high-quality food, making sure that it's glyphosate-free, ideally, you know, organic, not sprayed, things like this is super, super, super important for your gut health. And also making sure that you're not consuming any medications that has, you know, antibiotics and things that are gonna wipe out your gut lining in it as well. Massive variable. Every time you take a pill, wipe out your gut lining, right? A lot of people do this. They go for medications and antibiotics like the first thing. As soon as they feel something, pill, pill, pill, pill. Absolutely insane. Chronic stress, huge one. Chronic stress reduces digestion, disrupts gut bacteria, and increases permeability, leaky gut. Stress does that by reducing stomach acid, digestive enzymes, and blood flow to digestion. Digestion, meaning you're not digesting food properly. Chronic stress and constantly activated, you know, working, eating at the same time, training too much, doing all these things is also causing massive problems for your health. In most cases, you're probably better off also like training less, thinking about your stress budget, thinking about the stress budget analogy. You know, every time, every day you wake up, you have a bowl that you're able to fill with stress. If you feel this too much, you can enter into a stress depth. Think of the stress buddies analogy that I'm talking about all the time. If you want a full depth in in-depth guide on chronic stress, I also have that on my channel that goes deep into this. But long story short, once again, this ties back to the first thing: eating in a stressed state, fight or flight, terrible. And chronic stress is obviously going to make sure that that's the case for you. So doing everything in your power to get away from a activated state is super duper important. Overuse of stimulants as well. Caffeine abuse, energy drinks, also nicotine is terrible for your gut. These overstimulate the nervous system and impair digestion as well. Coffee can be good. Obviously we don't need to talk about this. This is absolutely terrible. Artificial sweeteners and everything as well absolutely nukes your gut health. But too much of like the good stuff can also be a problem. Too much coffee, even though it's high quality, can also be problematic for you. So if you've had problems but that's That's the last thing that you haven't tried. Try to cut out caffeine and see how you feel after that. And then nicotine pouches, things like this, cut away. So that's the first pillar. Second pillar is gonna be to rebuild and restore your system. When we have removed the damage, what damaged the gut, it's time to rebuild and add back the things that will fix it. Number 1, eating in a parasympathetic state. This alone can change absolutely everything. As I said before eating, you want to slow down. You want to breathe slowly, breathwork, relax. And whilst eating, make sure that you chew slowly. You shouldn't have any screens. It shouldn't be between meetings. You shouldn't look at anything. You shouldn't look at a YouTube video. Most likely someone, one of you are sitting here eating whilst you're looking at this. Not okay. Relax. Be present. This improves digestion more than any supplement ever will. Literally. Chill the fuck down before you're eating. It's gonna— it's a game changer and it's so simple. There's no excuse not to do this. You can also support stomach acid. Low stomach acid will lead to poor digestion. So we can support that with things as apple cider vinegar before meals. We can support with bitter foods, arugula. Proper chewing is also super important here. So adding in a shot of apple cider vinegar before the meals or adding like a pre-meal salad with some arugula. Some things like you know arugula. Sometimes what I do is I do arugula, some olive oil, salt, pepper, and you eat that out almost almost as an appetizer before the main meal. Game changer. Then we want to rebuild the gut lining. Key things here: collagen, gelatin, glycine, glutamine, zinc. Basically all the amino acids or the full amino acid profile is is what you're after. Focus on collagen, bone broth, gelatin-rich food. And nose-to-tail diet. This supports gut lining integrity. But also when we think about zinc, a lot of people think about, the first thing everyone always opts for is the supplement version of it. Yes, I left some supplements here as alternatives, but we always want to try to opt for the real stuff initially. You know, instead of supplementing zinc, make sure to get some oysters in every week, you know, because of the fact that this is also gonna have a balanced zinc-to-copper ratio, which is also super important. If we're just supplementing zinc, Like most people think they should be doing, you know you're get you can there might be a big chance that you're messing up your zinc to copper ratio, which is also like it's complex. We can't just nature always has the answers. That's how we have to view this. You're better off eating nose to tail, eating collagen, eating bone broth, eating oysters than taking all these supplements and view the supplements as what they are supplements, right? They should support what you're already doing. They should not be the primary. Solution: improve microbiome, reintroduce good bacteria, fermented foods, raw dairy if tolerated, whole foods, sourdough, proper made sourdough, yogurt, sauerkraut, pickles, kefir. These are my go-tos, and these I eat every single day. I have a standard rule for myself that every single meal I should be eating, I should be having something fermented with it because it improves your body ability to digest everything else on that plate. So if you just have a tablespoon or teaspoon of sauerkraut on the plate with all the rest of the food, Every single meal we eat is gonna improve your body's ability to to absorb the food from that full plate, right? So super super important fermented food always non-negotiable. If you're eating, you should be eating something fermented. We gotta optimize our nervous system as well. We wanted to go for daily walks, get sunlight, do breathwork, be out in nature. Your gut health follows your nervous system health. If there's one pillar that is gonna make all the difference, it's gonna be the stress and the nervous system. Side of this equation. Yes, all the other things are important, but being chilled, having an optimized nervous system is going to be the most— or the thing that is going to be the most amount of leverage to focus on, and it's going to give you the most amount of return on investment. We want to make sure we can improve our bile flow as well. Bile is critical for digestion. Support it with healthy fats, egg yolks, taurine, bitters. Taurine is a good supplement to take here. And same thing here with inflammatory. People are always looking at, you know, chia seeds and things like this. Oh, it's high omega-6 or omega-3. Yes, ALA, which is an omega-3 fatty acid that your body even can't even absorb. So always opt for the highest quality stuff— sardines, mackerel, herring, things like this— that is actually like, once again, the real stuff. We don't want to opt for supplements. To begin with, and we definitely don't want to you know opt for this for nuts and and seeds and chia seeds and things like things like this that you're sold are good for you when they actually aren't. Real stuff: egg yolks, sardines, small fish is the best things you can do here. Hydration and minerals also super super important here. Proper hydration supports digestion, nutrient transport, and gut function. High quality salt will beat any single supplement that you can ever get your hands off. A good rule of thumb here is the dirtier your salt looks, the better it is because the more minerals it will contain. So my salt that I have is almost gray when you look at it. So it's a it's not Celtic salt, but it's a Celtic coarse sea salt. And picking up a proper sea salt is going to be one of the most important things for you. And actually getting salty. You know, every time I'm filling up my bottle, I have some salt in this, right? Always, always, always. But I'm also remineralizing it, so I'm using, you know, mineral drops. Um, no bullshit electrolytes. This is proper mineral drops. So these trace mineral drops and Trace 40,000 volts are things that I'm using to remineralizing my water. This is also massive. If you're dehydrated, your gut will not be happy. So that's it for rebuild. Then it comes to sustainability and lifestyle. This is where real results happen because this is not just a 7-day reset. This is a system. Some daily habits that you should install is to eat at consistent times, chew properly, avoid constant snacking, and manage stress. Move your body. Weekly habits: reduce inflammatory foods, stay consistent with meals, and support digestion daily. The truth here is that gut healing takes time, but it compounds. You're not going to fix your gut overnight. Just one day to another. It takes time to fix the system. Consistency is the main thing that you will have to stick to, or you you will have to stick to it. So what will happen then? What will happen now? Well, when you start to fix your gut, when you start doing all these things, you will start to absorb nutrients better. Your energy stabilizes. Your hormones improves. Your inflammation drops. Your physique improves. Everything in your life will get easier, and most people try to try are trying to optimize their body without fixing the system that processes everything. And your gut is the foundation. If you fix that, everything else starts working. This is exactly the situation I was finding myself in. You know, I tried to fix everything here. I tweaked every single metric in my food, in my nutrition. I tried to do everything, but I didn't see the results, and I was literally trying. To optimize my body when I hadn't fixed the underlying foundation to it. So the biggest takeaway I want you to to walk away with from this video is like fix gut health is one of the most leveraged things once again, 100%. Fix that, everything becomes better. And this is once again, this is why I take the approach that I do with all my clients as well because health is not just training and nutrition. You can train as hard as you want. You can You can eat as good as you want, but if all these small variables around are not dialed in and fixed, you won't see any results from that. And it's usually by fixing all these small things around that you actually get the insane results that you see my clients get all the time. I mean, we take Blake here for an example. 3 and a half months between these pictures. Absolutely insane. This is not just from training and nutrition. This is from dialing in gut health, dialing in hormones, dialing in sleep, dialing in mitochondrial health, dialing in every single area around. Superhuman Protocol, which is my coaching program, is not a training and nutrition program. It's a full health and performance protocol made for the people that want to maximize the time they spend in the gym. They don't have time to mess around. They don't have time to spend 6 days out of the week in the gym doing long extended workouts. They want to maximize ROTs, return on time spent, with everything they do. They want to focus on the most leveraged Things that they can in order to elevate and fix their health, and that's exactly what we do. Same thing here with Arthur, business owner. You know, came to me bloated, inflamed, had been trying previous bodybuilding coaches. Sure, good frame, good starting foundation. Two months later, diced, bloating gone, inflammation gone, feeling a million bucks. Same thing with Alex here. Two months between these. Or Noel packed on 10 kgs of muscle. Or Ian, same thing here, bloating gone, shredded, diced. Luca here as well. I've showed this before. It's 40 days between these. You're, you're not getting this in 40 days by fixing the training and nutrition. You're getting this by optimizing bloating, optimizing inflammation, optimizing mitochondria, optimizing all the small variables around. That's what leaves you with this amount Of change, and these are just to name a few examples. We have Tonda here as well, business owner from the Czech Republic. Tomas, 40-year-old dad. Who else? You get the point. Everyone gets insane results in the superhuman protocol as well. We have it's like a brotherhood. It's such an amazing. It's a community. Everyone is sharing their wins. Everyone is putting in the work. Everyone is showing up for each other. It's absolutely insane here. Just. Send a few screenshots. To be honest, I can't send you everything because there's too much much good things happening in here. But everyone is sharing their PRs. Everyone is just winning every single day. It's so nice. And here is is a nice little comment from from Charles's one. I was the guy who spent tons of money on all the best equipment. Blah blah blah. Turns out I just need a smart. He didn't need a smart gym. He just needed a smart coach. Right? Pretty fun. So you get the point. A bunch of people on the same journey, optimizing their health and taking things to the next level. Once again, if you're just looking for a training and nutrition plan, the Superhuman Protocol is not for you. It's for you if you're a busy guy. You don't have time to fuck around. You want results and you want to get return on the time you're spending to spending towards. Or you want to return on the time you're spending towards your health, right? Then this is exactly the place for you. And if you're interested in hearing more about that, check the first link in the description. You can book in a call with me or my right-hand man Anton. We'll map out your exact situation, understand your current bottlenecks, and see if the Superhuman Protocol could potentially be something for you. Once again, that's my 1-to-1 coaching program where we do One-to-one calls, you have a full laid-out roadmap for absolutely everything regarding your health. And why we get so insane results in such a short amount of time as well is because we do something we call the current situation audit. So when you come in, the first thing we do is map out exactly what you're doing right now, map out all the things that you're doing wrong. And by me seeing that, I can tell you, change this, focus on the most leveraged things, and we get results like this. Once again, that's how we get Crazy results like this. It's not by optimizing the training and nutrition; it's by fixing the whole system, because it doesn't matter how hard you execute and how much effort you're putting in if your system isn't optimized. So this is gut health 101: how to finally fix your gut health. If you have any questions on this, please let me know in the comments. Shoot me a message on Instagram. Once again, check out the first link in the description if you're interested in my. Coaching program to hear more about that. And thanks for watching. Hope you have some good takeaways and I'll see you guys in the next one. Ciao.