How To Fix Low Energy For Good
In this instructional YouTube video, Lucas Wilhelm Hedenbäck argues that chronic low energy in high‑performing men is not a matter of willpower but a physiological regulation problem involving cortisol, blood‑sugar stability, mitochondrial output, nervous‑system balance, sleep depth, and inflammation. He shares his personal experience of burnout while juggling a corporate job, a startup, and intense training, and explains how understanding the root cause transformed his energy, focus, and physique. The core solution is presented as a three‑pillar framework: (1) eliminate energy leaks – stop fasted caffeine, eat calmly and protein‑first, cut ultra‑processed foods and chronic under‑eating, and avoid overtraining; (2) restore biological stability – get 10‑50 minutes of morning sunlight, consume a protein‑rich breakfast with adequate salts and minerals, stay hydrated, and follow structured meals; (3) regulate the nervous system long‑term – practice daily slow nasal breathing, enforce an evening wind‑down with no blue light, and prioritize low‑intensity movement such as daily walking. He provides concrete protocols (e.g., delay caffeine 60‑90 min, 30‑50 g protein at breakfast, 4 s inhale/6 s exhale breathing) and timelines for improvement (stable mornings in 7 days, clearer thinking in 2‑4 weeks, baseline high energy in 2‑3 months). Client case studies illustrate rapid transformations within 40‑120 days. Finally, he promotes his “Superhuman Protocol” coaching program for personalized audits and ongoing support, positioning it as the practical path for busy professionals seeking sustainable high performance.
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If you need caffeine to feel normal, if you crash every afternoon, if you wake up tired even after seven or eight hours of sleep, you most likely don't have a motivation problem. You have an energy regulation problem. Low energy isn't random; it's a signal. And most high-performing men completely ignore this. I used to completely ignore this. I Thought that I'll just push through. I'll push through even though I I'm super tired in the morning and I barely slept. I just need to be more disciplined. I need better macros. I need a better workout plan, and everything is gonna gonna solve itself. The truth is, you cannot outwork a dysregulated system. And in today's video, I'm going to show you exactly how to fix energy levels. For good. This is not some temporary surface-level, put a Band-Aid to the problem solution. This is fixing the root cause and taking care of everything that affects your energy levels from the inside and out. Back in the days, I didn't give— or I cared about my energy levels, but I had low energy. I felt absolutely terrible. I was going to the gym, I was showing up, I was doing the work. I was trying to start my own business whilst working. A corporate job at one of the biggest banks in Sweden, right? I was doing everything right on paper. I was just pushing, pushing, pushing through without realizing that my body took a massive hit. And you can just see how unhealthy this, this physique looks like. And then we compare it to now, having my energy levels under control, having laser-sharp focus for 12-hour days, being able to sit and push through work like it's nothing without it affecting my health. And that is because I truly understand the root Cause to why people have bad energy levels, and also understood how to fix it for myself. So first of all, if you're new to the channel, welcome back. Not welcome back. 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 to solve complex health problems that modern medicine overlook and don't think about. And there is in this video, as I told you, I'm going to show you exactly how to break. Free from the constant bad energy loop and how to actually fix the root cause so that you not only have more energy, but as a byproduct of that, you also get a better physique because you perform better. Your business is gonna perform better. Everything in your life is gonna perform better from you having better energy and being a better person. So let's dive into it. First of all, we have to understand why we actually have energy or low energy to begin with. Energy is not about willpower. Energy is about cortisol rate, blood sugar stability, mitochondrial output, nervous system balance, sleep depth, inflammation load. And when one of these is off, that's when you feel it. When multiple are off, you live in survival mode. And most high-performing men are constantly in this loop: fasted caffeine, constant stimulation, undereating, blue light at night, overtraining, no real recovery. Deprioritizing their sleep, and then they wonder why they feel flat. You can't grow energy in fight or flight. This was exactly the situation I was finding myself in here. Showing up, I was doing the work. I was working my full-time job, trying to start my business. I was constantly just pushing, pushing, pushing, but I didn't do anything anything to compensate for that, and that's why I ended up here. Here, I'm still running my seven-figure business. I'm working a lot of hours, but I'm able to maintain a insane body because of the fact that I understand this, this core, um, these core things that I'm gonna go over with you today. So we're gonna structure this in the same way as the rest of the How to Fix series, the 3-pillar framework. We fix energy in this, in this, these 3 phases: eliminate what's draining it, restore biological stability, and regulate long-term output. So 3-pillar framework that I'm gonna go through exactly Yeah, step by step with you. So pillar number one is eliminate energy leaks. So before we add anything, we stop the drain. First thing we should be stopping: fasted caffeine. When you wake up, your cortisol is already high. If you had caffeine before food, you spike adrenaline, you burn through reserves, and you crash by two to three p.m. So the protocol for this is to delay caffeine sixty to ninety minutes. Eat protein first. The immediate thing that you're going to feel is more stable energy curve. We want our body's natural cortisol spike. If that is a manufactured one, we have— that's when we get a problem. So let your body rise its cortisol naturally, and then we can introduce caffeine. Biggest mistake I see most people do. Of course, then it comes to the point where the caffeine itself should be very, very high quality. You know, if we're doing An espresso machine, capsuled coffee. We're loading up our cup with mold, heavy metals, microplastics. That's a shit show. Excuse my language. We want to have properly, properly done coffee as well. French press, organic, mold-tested beans, and yeah, do it properly. But if you watch my videos, you know, you know what's up already. Second biggest mistake that everyone is doing: eating stressed. You gotta stop eat stressed. Stressed. If you eat in meetings, on calls, or in front of screens, your digestion will completely shut off. No digestion leads to no absorption. No absorption leads to no energy extracted from the food that you're eating. Energy is nutrient dependent. Eat calm. Sit down. No phone. I'm mind blown from every single person that I talk to that does the same thing. It's just rush, rush, rush. After the workout, throw in some protein shake or throw in a meal. Because that's anabolic window, whatever bullshit you've been lied through or lied to about by all the bodybuilders and all the influencers, the fitness influencers that has no clue what they're talking about. Yes, it's not like you're—it's just gonna completely, you know, not matter when you eat it in a shitty state, but it's just gonna flush straight through you. You're not gonna be able to absorb the nutrients in the food. It's just gonna pass through the system without you being able to extract. The things that you want, the building blocks. And it's the same thing here. Like you can eat the best of the best quality food. You can you can spend all your money on the best of the best meat. But if you're eating stressed, that meat top quality grass-fed grass-finished A5 whatever label you want to put on it can still cause gut dysbiosis, leaky gut, and chronic inflammation from the inside. So the best things you can do here is eat outside, eat in the sun, eat in a Chill and relaxed state. Do some breathwork before the before the food, ideally grounded as well, and that's going to allow you to absolutely maximize your body's ability to absorb the food. There is two different outcomes from a person eating in a stress state versus a non-stress state when it comes to recovery, when it comes to building muscle, when it comes to mental performance, mental clarity, all these things. It's night and day difference. So make sure that It's not just about what you eat; it's about what you absorb. Number three: remove ultra-processed foods and CDOs. They increase inflammation, oxidative stress, mitochondrial inefficiency, inefficiency, and inflamed cells produce less ATP. ATP is the energy currency. ATP is our energy. You cannot feel energized with inflamed cells. So you should know by now that we want to cut out CDOs. But even things like this. This is ultra processed. A protein shake. This is also ultra processed. Skyr Greek yogurt flavored. This is ultra processed product. So cut out all shit like this. Even a sourdough bread from the store can be ultra processed if you're not picking a proper one. So be very, very cautious about the products that you're picking and cut that out. Chronic under eating nutrients. Same thing here. Classic thing I see all my clients that come. I'm eating a salad with chicken breast because a dietist told me I need to lose weight, and they're eating 1,600 calories on paper, yet they're not losing any weight. Wonder why? Well, because you're absolutely starving your body of nutrients, of building blocks. You're not— your body is going to completely turn off if you don't provide any building blocks from the inside. This is why it's so important to not just— once again, not just eat, make sure we're absorbing what we eat, and then It has to be the highest quality. That's how we solve all these things. But under eating, eating salad and chicken breast, overtraining five hard sessions plus high stress leads to burnout. Energy comes from recovery capacity, and sometimes replacing one gym session with a long walk improves energy more than adding intensity. So super super important as well. If you have a super super high busy week. You're better off cutting, maybe cutting out the session, managing your stress levels, managing your stress. But you know this if you watched the other videos. Second pillar: restore biological stability. Morning sunlight, non-negotiable. 10 to 50 minutes outside within 30 minutes of waking. This anchors cortisol, improves sleep later, stabilizes dopamine, and regulates energy curve. This is one of the most powerful interventions. One of the things that I wanted to reflect on here as well is like a lot of these. So-called solutions from in all my videos, they almost tie hand in hand because at the end of the day, health is about going back to the foundational things that we've always done, and it's connecting and reconnecting with nature and all of these things, and going back to the basics that will take your health to the next level. So a lot of the solutions for a lot of problems you're facing is pretty similar. Protein first breakfast I want you to have as well, minimum 30 to 50 grams. Add good amount of salt, carbs if it's a high stress day. Why? Because stable blood, stable glucose equals stable. Brain fuel. Most crashes are blood sugar crashes. So good healthy breakfast that's going to provide your body with good building blocks. Eggs, Parmigiano-Reggiano. This is perfect. Hydration and minerals. Most high performers are undermineralized. Add sea salt in water, magnesium glycinate at night, potassium-rich foods, fruit, potatoes. Low sodium plus high stress equals fatigue. Drink juices if you're in the summer. Obviously we don't want to do that in the winter. Here I have some apple juice or some watermelon juice or something. This is super, super hydrating as well. But making sure you're properly hydrated is one of the most important things as well. Structured meals, 2 to 4 solid meals, no constant snacking. Constant insulin spikes leads to mental fatigue. Structure is what creates stability. Imagine a washing machine. I want you to view your digestion as a washing machine. If you throw in some food, some clothes in there, You put on a program. It's not like you're gonna open it up after an hour and put in some more clothes and and then let it run, and then an hour more and throw in some more clothes. No, you put it on, you let it run, and then when it's done, it's done. That's how you should be viewing your food as well. So here's a super simple framework for that. Take a screenshot if you want. This is if you're training roughly mid midday. Super simple structure: protein carbs, protein carbs, protein fats for dinner. Copy this and all your problems will, will, uh, be, be solved. Last pillar is going to be to regulate the nervous system. This is the long-term fix. Low energy is often high stress discussed as fatigue. Daily downregulation, minimum 3 to 5 minutes of slow nasal breathing, 4 seconds in, 6 seconds out, before meals, before sleep, before deep work. You cannot think clearly if you're in a fight-or-flight mode. Evening wind down. No blue light after 9 PM. Dim lights, lower stimulation. Deep sleep equals growth hormone. Growth hormones equals cellular repair. Cellular repair equals energy restoration. Walking daily, not just gym walking. Improves mitochondrial density, improves glucose disposal, lowers stress. Shoot for 8 to 10K steps per day. We want low intensity over constant intensity. Intensity, especially if you're already under high load. If you're super, super stressed in general, throwing in a massive HIIT session is one of the worst things you can do. So go for walks, take it chill, and thank me later. Optional support, of course, some supplements can, can work if needed: L-theanine, taurine, chelate, magnesium. But remember, supplements amplify, they don't replace lifestyle. So what will happen when you fix this? Within 7 days, if you follow this, more stable— you will have more stable mornings, less crashes, less caffeine need. And within 2 to 4 weeks, you will have clearer thinking, better mood, higher libido, more productive work blocks. And within 2 to 3 months, your energy is going to become your baseline, the new energy. And that's the goal— not spikes, but baseline power. And this is exactly what we do with all my clients as well. Here's just an example from a story that I posted yesterday on my IG. Some people was like, there's no way this is 40 days. That's what I'm going to show you guys. This is my client Luca. Um, here, 17th of Jan, we started. 40 days later, yeah. 26th of February, which is yesterday, he was looking like this. This doesn't come from the perfect training plan and the perfect nutrition plan. This comes from focusing on your whole health, your health as a whole thing, as a living organism, I was about to say. But like, there's not just dialing in the training and dialing in nutrition and everything is going to solve itself. No, it's fixing the hormones, it's fixing the sleep, it's fixing the energy levels, it's fixing the basics and lifestyle that gives someone these insane results in just 40 days. I'm probably not the best in the world of putting together a training plan, but that's not what I'm telling you as well. But if you want laser-sharp focus, high energy, and a really fucking good physique as a byproduct, I'm your guy. You've already seen all the clients at this point. Joel, same thing here, founder from Sweden, 120 days, boom. Tonda, 120 days. Thomas, 90 days, 40 years old. Rasmus Landen, business owner from the US, um, Leo, a doctor from Brazil, 90 days. These guys don't get these insane transformations just from having the perfect training plan and perfect nutrition plan. It's from fixing all these things. It's from fixing the energy levels because that's going to lead to them having better performance in the gym, feeling better in general. And a good physique comes as a byproduct of you being truly healthy from the inside. It's not a perfect training plan that will get you these results. It's not a perfect training plan and nutrition plan that will give you— take you from here to here in 40 days. It's fixing Everything around, and if you want my personal help to do that and do so, then check out the first link in the description. Get on a call, an assessment call with me or my right-hand man Anton. We can map up your current situation and explain how the Superhuman Protocol works. That's my coaching program where we do twice a month one-to-ones. We cover everything. You have a full roadmap laid out that is going to guarantee you results. How we do things is I do a current situation audit. The first thing we do when you come in. So I take a look at exactly how you're doing things right now, and then I can pinpoint your specific problems. We solve those. That's also why everyone gets so insane results. This is 40 days between— 40 days. This is unheard of. Once again, it's not because I'm the best at putting together training plans. It's because I understand that that's 20% of the equation. The other 80% comes from all the other things around. So if you're interested in that, check that out. Apply. Talk about your situation. See if the superhuman protocol is something for you. But once again, if you if you just want a training plan and nutrition plan, and this is not for you. And this is for people that don't want to stress and be in the gym for five to six days a week. That has a busy life. You have a business to run. You have a family, and you want to make sure that you get the most amount of return on investment from the time spent towards your health. Then that is for you. Thanks for watching, guys. If you have any questions about this. Energy levels, feel free to reach out. Shoot me a message on IG, and this will take your every your health to the next level if you focus on these things. Thanks for watching. I'll see you in the next one.
