How To Fix Gut Health For Good

Most people don't have a gut problem because they're missing a specific supplement. They have a gut problem because they're constantly attacking it. And in this video, I'm gonna break down exactly how to fix your gut health for good. If you watch this full video, this is the only protocol you'll ever need in order to have a proper, healthy gut. And as most people, this is something that I used to overlook. I didn't care at all, or I weren't even aware of my gut health, right? And I was looking very, very bloated. Sure, I had already gotten some good results, built some muscle, but I was, you know, looking very soft and nowhere close to where I am or how I wanted to look from a body composition perspective. 2 years later, after actually starting prioritizing my gut health and understanding that that's one of the biggest Leverage things that I can pull in order to get to my dream goal. This is how we're looking. Same place, the French Riviera. Two years apart, completely different body composition. Gut health and fixing that is one of the key things that I did in order to get here. If you're new to the channel, first of all, welcome. My name is Lucas. I'm just a regular guy from Sweden, and over the last five to six years, I've spent and dedicated all my time to solve complex health problems. And all we do on this channel is breaking those lessons and learnings down. To small, easy-implemented action steps so you can cut away from all the noise, implement, and see results. Simple. Welcome. Let's dive into it. The one thing that I want to set very, very clear from the beginning also though is that this— what we have to understand, you can eat the cleanest food in the world, you can take the best probiotics every single day and still be bloated. Have brain fog, low energy, and poor digestion because gut health is usually not about adding more; it's about removing what's breaking it and rebuilding what's damaged. Then staying consistent with the right inputs long enough for the system to normalize and have that new standard in place. So this is a three-pillar breakdown, and that looks like this: first, we got to focus on elimination; second. Restoration, third regulation. So I'm gonna break all those steps down for you right now. Let's start with pillar one: elimination. You cannot heal a gut that's under constant assault. This is the first thing we have to understand, and this is where most people get it wrong. They add probiotics or digestive enzymes on top of a chaos, and that's never gonna work. So the first thing that we should be trying to eliminate, or not trying, that we should be eliminating is these artificial sweeteners: aspartame, sucralose, stevia. Every single thing that has zero sugar, you know, Diet Cokes, diet sodas, energy drinks, pre-workouts, even things like flavored Greek yogurts that people think is like a healthy snack or something. No, throw in the trash. This is absolutely terrible. There's so many artificial sweeteners and flavorings in these things. You never want to put that in your body. So anything that contains any sort of artificial sweetener, we want to throw away. One thing that everyone usually does, take electrolyte powder. I can guarantee you, if you have an electrolyte powder at home, go take a look at the ingredients, you'll find some artificial sweeteners in there. Why we want to take this away is because every single artificial sweetener directly disrupts your gut bacteria. It increases intestinal Permeability, which leads to a leaky gut basically, and it alters insulin signaling and appetite. Here, I used to drink energy drinks. I used to take pre-workout. I ate protein bars. I drank diet sodas. All these things. This Lucas would never. So everything that contains any sort of artificial sweeteners, we want to throw away. Second, hopefully not a big surprise, but ultra-processed foods, right? Emulsifiers, gums, stabilizers— these strip the gut lining and alter microbiome diversity. So surprise, surprise, burgers, everything processed like this, we already know that. But even things as this, a 0% Greek yogurt, is an ultra-processed food. This is something that people don't understand. In order for this to taste good initially, we strip away the fat, which is where all the flavor is, and then there's no fat left. What do they then do in order to compensate for the lack of flavor and taste? They add sweeteners and they add sugar in order to compensate. So something like this Same thing as I told you, it's it's in both categories. Is terrible for you. If you're eating some sort of Greek yogurt, ideally you want it raw or you want a full fat one. No, full fat is still a processed product. This is an ultra processed product. Any sort of protein powders throw away. This is not food. You don't need this. This is going to cause more inflammation and more damage to you than good. Oh, I need some protein powder directly after the workout because of the anabolic window. Bullshit. This is gonna cause more damage than good for you. I can guarantee you that. Even things as this, if you have a store-bought sourdough bread or something, check the ingredients. What I do, I go to the local bakery, best baker in town. I pick up a couple loaves, chop it up, put it in the freezer so I have fresh, good sourdough bread at home always. Don't get any bullshit store-bought bread like this. It's gonna have a shit ton of unnecessary ingredients in it. So anything that is ultra processed, Third thing, industrial seed oils. Oh, seed oils are not bad for you. They are. Seed oils are going to promote inflammation. They're going to damage your gut barrier integrity and they're going to feed pathogenic bacteria. We never want to be utilizing any sort of seed oils. Grape seed oil, sunflower, safflower, all these things, throw away. The only thing you should be using for cooking is olive oil, which, you know, you barely should be using for cooking because that doesn't have as high of a smoke temperature. Butter, ghee, tallow, things like this, real stuff. And even if you buy a good olive oil, make sure it's a good one because a lot of olive oils are actually spread out with other seed oils. This is also something that people should be aware of. Most ultra-processed foods Here is the same thing. Here will contain seed oils. This is a good example of a client of mine the other day was like, "Um, I picked up this nice tortilla breads or whatever." I said to him, "Take a look at the ingredients." First ingredient, sunflower oil. So these kind of tie hand in hand. If something is ultra processed, it will most likely have a shit ton of seed oils in it. So same thing here. We don't want this. If we're eating bread, we want the best of the best sourdough. Highest quality, not some processed garbage like this. We can use the framing as I say in almost all video. Like if there's a boardroom of people behind what you're about to put into your mouth, you shouldn't eat it. It's not a food. It's not food. It's a product, right? Big brand, big corporation. This is a product. This is not food. And this number four, number five. First of all, chronic under eating. Terrible. This is going to completely starve your gut cells of fuel. It's going to reduce stomach acid and enzyme production, and it's very common in disciplined high performers. A lot of guys that come to me is like they're eating, they're eating salad and chicken because they want to lose weight, and and yet you know on paper they're barely eating any calories, but they're not losing any weight. They're looking super bloated. Nothing is happening, and this is exactly why. If you're chronically under eating and you're eating very nutrient Not or very not nutrient dense food like chicken breast and a salad. That's going to completely mess everything up for you. And tying hand in hand with that is eating in a stressed state. So sympathetic nervous system is when when you're stressed, digestion shuts off or shuts down. So if you're if you're stuck in a sympathetic fight or flight mode, digestion will shut off. That will lead to low stomach acid, which leads to bloating because you properly don't you don't digest and absorb the food as good reflux and Poor absorption. You don't digest food when you're stressed. You store problems. It doesn't matter. I've said this multiple times as well. You can eat the best of the best grass-fed beef, organic, locally grown potatoes and whatnot. If you're eating stressed, that high, high quality food can still cause gut dysbiosis, leaky gut, chronic inflammation and problems. So please, for the love of God, if there's something you should take away, Calm down before eating, chill, and make sure you're never eating in front of screens in a rushed state between meetings, directly after the gym, things like this. It's gonna completely wreck up your gut health. When we've— we're done with the elimination part, it's time to restore. Now we rebuild. So first step is repairing the gut lining. We wanna do this with collagen and gelatin-rich foods, bone broths, slow-cooked meats, oxtail, shanks, connective tissues. Why? Because they have a very high amount of glycine, proline, glutamine, and gelatin, which is going to support tight junction integrity. It's going to calm down inflammation. It's going to support your joints. Strong gut lining equals less reactivity and better absorption. So this is the foundation. Bone broth, stews. If you have to supplement, I do this actually, collagen peptides, you know, Beef gelatin, if you can't get this in. Actually, I do both bone broth and collagen peptides. I throw it in my in my superhuman coffee, right? But stews, broth, soups that are made from bones, things like this. This is perfect. This should be in your diet almost every single day. I try to get some sort of broth in me. It's a massive game changer. And if you can't eat stews or broth or whatever, supplement with collagen peptides or. And some gelatin as well, right? Game changer for your gut lining. Then we have to reintroduce beneficial bacteria. So fermented foods, sauerkraut, raw kefir, yogurt if you can tolerate it, and then proper good yogurt, not some ultra-processed garbage, kimchi, pickles, even good sourdough bread that is actually properly made. Notice how I'm not saying probiotics, digestive enzymes. This is because food-based ferments work because they come with context. This is as with everything. Probiotics, digestive enzymes, supplements, you don't need that. That's not going to solve the problem. Real food is always going to solve the problem and it's always going to be the best for you. So opt for good quality fermented food. I always have it. This is a non-negotiable. Every time I'm eating, I try to have some sort of fermented food. With it. Even if I don't have it on my plate, you know, before my meal, I'll just take a bit of a spoon of sauerkraut because I always keep it at home, and boom, I'm covered, right? So reintroduce beneficial bacteria. This is going to be the game changer. And then being consistent with this as well, like, this should be daily things. Multiple times throughout the day, you should be eating fermented food. Third thing we can do is support digestion. This is going to lead to adequate stomach acid, proper chewing, slower meals, warm foods over cold. Optional tools we can use for this is apple cider vinegar and bitters, right? So if you have a problem and you need like you have a big meal coming up and you need to kind of kickstart your engine, the best things you can do is have a small little salad with, you know, some arugula, splash of apple cider vinegar on top of that, or just a shot of apple cider vinegar, you know, 30 minutes before the before the meal, or just making sure you have some arugula on the plate with your food, right? This is going to kickstart your stomach acid and act as a kind of manual— yeah, manual kickstart, I guess. The thing we have to understand at the end here is that most gut issues are digestion issues upstream. If we fix the inputs— but this is basically the summary. Eliminate all the trash, fix the inputs. There you have the recipe. And then it comes to the last pillars, which is going to be the regulation. And this is the pillar that everyone ignores. Like, we can't be doing this for 7 days and expect our life to change, right? Gut health isn't fixed in a week. It's stabilized over weeks and months of consistency. That's why all these things should be non-negotiables for you. Like, we should cutting these off and we should never reintroduce them. We should in implement these things and never let go of them, right? So what is that? What is it that actually regulates gut health over time? And what regulation actually means is this: number 1, consistent meal timing. Try to hold as regular eating windows as possible. No constant snacking or grazing. Big emphasis on parasympathetic dominance, right? Sit down to eat. No phone, no meetings, no rushing. Calm eating will beat the perfect macros every single time of the week. Circadian alignment is also huge for hormones. Morning light, try to get earlier dinners. You know, we don't want to eat when it's pitch dark outside ideally. This is going to lead to better sleep, which leads to better gut repair. Stress management, go for walks after the meals. You know, that's the non-negotiable that I have as well. After every meal, go for a quick walk. Be out in nature as much as possible. Do sauna a couple times throughout the week. Do breathwork regularly throughout the day as well. And why does this matter? Well, chronic stress alters microbiome composition as well. Cortisol increases gut permeability. Poor sleep, poor gut regeneration. So stress is also a big lever here that we have to pull and that we have to fix. If you execute on this, this is exactly what's going to happen. You're going to feel less bloated. You're going to have more stable energy. You're going to have Better stalls, and you have gonna have fewer cravings of sugar and things like this. You're gonna think so much clearer. Your mood and libido is gonna be sky high from nowhere, and your gut talks to your brain more than your brain talks to your gut. That's the thing we have to understand. Everything starts in the gut. The C says everything starts with the inputs. So execute, and this is exactly the outcome that you're gonna get. And if you want my personal help to fix all these things, because obviously gut health is just one piece of the puzzle, you can't expect to get just in the in the in your dream or to your dream situation just by fixing this. But if you want help fixing training, fixing stress, fixing lifestyle, fixing sleep, fixing all these other variables that also has an impact on your health and on your body composition and on your energy and all these things, then. Check out the first link in the description. Apply for a little one-to-one discovery call where we can— I can get a better understanding of your situation, see where you're at, and see if my one-to-one coaching is a good fit for you. And if you have any questions, drop them below, shoot me a message on Instagram. Hope you have some really good takeaways from this. The 3 pillars Gut health, number one elimination, number two restoration, number three regulation. And if you do this, I guarantee you your gut will thank you, and you will see insane improvements from a body composition perspective, energy levels, libido. Every area of your life is going to be better from you fixing your gut health. Thanks for watching. I'll see you in the next one.