In this 9‑minute coaching video, Lucas Hedenbäck explains why high‑performers often experience a sharp energy crash around 2 PM despite feeling great in the morning. He argues that the common practice of skipping breakfast and relying on a fasted state creates a hidden withdrawal from the day’s energy budget, causing a later crash. He presents a three‑part "Supremum Protocol" to eliminate the crash: (1) Fuel before the first work block with a small, balanced snack (e.g., fruit with honey, yogurt, or a slice of sourdough) to keep the brain’s glucose supply topped up without heavy digestion; (2) Structure work into 60‑ to 90‑minute focused blocks followed by genuine, stimulus‑free resets such as a short walk, breathwork, or simply sitting still, avoiding passive scrolling or podcasts; (3) Auto‑regulate daily based on stress level—on high‑stress days, keep meals simple, maintain minerals and hydration, and avoid additional stressors like hard training or aggressive fasting, while on low‑stress days you can be more flexible. He illustrates the protocol’s effectiveness with client testimonials (Rin, Landon, Charles, Blake, Arthur) who report sustained focus, no brain fog, and immediate energy from food. The video ends with a call to action to apply for a personalized assessment with his right‑hand man Anton and a link to a related video on chronic stress.
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A few years ago, I used to crash at 2 PM every single day. And I used to blame the lunch I just ate, the coffee wearing off, or just maybe not enough sleep. But none of those were actually the reason. But by the time I felt that wall, the damage was already done 4 or 5 hours earlier. I just didn't feel it yet. And fast forward to now, I wake up, and from that moment, I have energy that lasts me through 12-hour workdays without any issues at all. And in the next 10 minutes, I'm going to show you exactly what's causing these energy dips and the 3-part fix That gets you sharp energy for the entire day, not just the first few hours. So if you're running a business, stacking meetings, living off coffee, and you feel genuinely amazing in the morning, you feel locked in, you feel sharp, unstoppable, but then by early afternoon, you're fighting to stay focused, you're forcing yourself through the rest of the day, and it's like you're running uphill. Well, then this is for you. And if that's you, you're not broken, you don't need more discipline. You're just running the same mistake as in almost every single high performer that I coach, and it's completely fixable. So here's the mistake almost everyone makes without realizing it. You wake up, you skip food, you have coffee and go straight into deep work. And it feels incredible. You feel locked in, sharp, like fasting unlocked some superpower. And you've heard someone talk about intermittent fasting and you're sold that this is the magic to get into the best shape of your life and to have rocket energy all day long, right? That's what everyone sells you. So you end up telling yourself that this is the best time of your day. You keep doing it. But that feeling isn't free. Think of your energy like a bank account. You start the day with a fixed budget, right? That fasted morning high isn't extra energy you created. It's a withdrawal against the account you were supposed to be spending in the off So you feel amazing at 9 AM because you're spending 1 PM's money early. And the bill always comes due. You just call it the 2 PM crash instead of what it actually is, which is your own withdrawal slip. And I made this exact mistake for years myself, treating stress and restriction like a flex. Like the harder I pushed through a demanding day with less food, less recovery, and more stimulants, the more disciplined I was being. And at this time, I was still eating very good, clean whole foods, grass-fed steak, pasture-raised eggs, working out 5 to 6 days of the week, but still looking puffy, inflamed, and feeling like a blown-up balloon after every single meal. And I didn't realize that I got things completely backwards. Now I look like this and eat whatever I want. Yes, of course there's some structure in there, and of course, as I will walk you through here in a second, but I'm also working out 1 to 2 times per week and still getting better results. And you may ask, how can that be? Well, it's because of leverage. And the people who actually perform at the highest level for the longest hours aren't the ones pushing hardest when things get demanding. They're the ones who get more dialed in, not less, on the most leveraged things, especially the moment the stakes go up. And no, those leverage things are not clean food, training, and supplements. So what are they? Well, it's exactly what I'm going to break down for you right now. So here's exactly how to fix this. It's 3 parts: how you fuel before you start, how you structure the work itself, and how you adjust the whole thing based on how demanding your day actually is. So pillar number 1: fuel before you ask for output. Your brain is metabolically expensive, and its preferred fuel is glucose. Your body can technically produce some through stored glycogen, of course, whilst you're fasted. It's not that you have zero fuel when you, when you And it is that you're running your most demanding cognitive hours on a reserve tank instead of a full one. And reserve tanks run out eventually. So before your first work block, get something small in you. Not a big crazy meal, just enough to signal that you're fueled. A little fruit and honey, yogurt or kefir, slice of sourdough with some honey on top. The goal isn't a large breakfast. It's removing the deficit before you ask your brain for hours of output. So keep it simple on purpose. A big complex meal right for demanding work makes your body split its resources between digesting and thinking. You want just enough fuel with the smallest possible digestive cost. That is the secret. So carbs aren't the enemy here. Insulin spikes are usually a systematic issue, not a carb issue. So a complete meal— protein, fat, and carbs together— blunts the spike far better than cutting carbs entirely. And this is exactly the kind of detail I map out person by person inside my coaching program, because what a little fuel looks like differs depending on your training load, your goals, and your stress load, and how your body currently handles carbs. So keep fuel coming throughout the day instead of loading it all at breakfast or all at lunch. Think of it as maintaining an energy curve. We're not refilling the tank once it's gone, right? That's, that's not how we do it. But fixing your fuel alone won't hold if you're burning through your budget in one long uninterrupted stretch, which is exactly what most people do next. And that naturally leads us to pillar number 2: work in blocks, not marathons. Your brain can only accumulate so much cognitive load before it hits a wall. Push straight through in one long block and you're not being productive at all. You're accelerating the crash. Work in 60 to 90 minute blocks. That's roughly how long your brain can stay sharp before it needs a genuine reset. A real reset changes your physiological and mental state. That should be a walk outside, sitting and looking at the distance, breathwork, or just sitting still and doing absolutely nothing for a few minutes. What doesn't count as a reset is opening up Instagram, throwing on a podcast, or anything that just Swaps one stimulation for another. And that is the mistake everyone makes because that's not recovery. That's just a different flavor of stress. So keep your environments separate. Your desk is for work, your kitchen table is for eating. And the cleaner those boundaries are, the easier it is for your brain to actually shift states instead of running everything half on all day long. And even on a brutal day, like a 5-minute reset is enough. The excuse of I'm too busy to stop or whatever it might be is exactly backwards. That's The day you need it the most. Last pillar in this equation is auto-regulate to the day. So think about Usain Bolt the day before an Olympic final. He's not loose with his sleep, his food, his recovery that day. He's the most dialed in he's been all year long. But on an average offseason training day, barely matters if he's a little off plan. You know, most people run this exact logic backwards, and that's the problem. They're perfectly dialed on a quiet Sunday when nothing's demanding anything of them, and they're the least dialed on the exact days when work is stacked, stress is high, and they need their body running clean the most. And the rule is simple: the more stressed and demanding your day is, the more dialed in you need to be, not less. And that's the day to keep meals simple, keep fuel and minerals topped up, and save anything extra and demanding— hard training, cold exposure, aggressive fasting, big novel meals— save those for a lower stress window. Because your body doesn't separate these stressors into neat categories either. Poor sleep, A stacked meeting day, day of undereating, a hard training session, dehydration, even constant notifications and open loops on your to-do list all draw from the same one account. So when one category spikes, the fix isn't to add more on top, it's to deliberately bring the others down. Minerals and hydration matters here too, because stress drains your body's mineral supply right alongside your glucose. So salt and hydration aren't optional on your highest output days. They're part of the budget. Get this sequence right and the shift isn't just less of a crash, it's sharp, stable energy for the entire day. Not 3 good hours in the morning followed by 5 hours of forcing it. That's the actual goal. Full day output, not a fasted high with a bill attached. That's backwards. Rin is a new client that implemented this exact framework after we did a proper current situation audit on his life, as I do with all clients coming in. I quickly saw that the lowest hanging fruit for his energy was actually fixing his overall structure. So just a few days into the new protocol, and this is what he had to say.
For the past 7 days, I have had no struggles with focusing and concentration or like I've had before. I feel more like clearheaded when working, especially like after trying to be as religious as possible with like 60 to 90 minutes work sessions, just constant like breathwork when I'm cooking or when I'm taking breaks or when I'm going outside. The normal brain fog I had earlier has like completely disappeared. I feel like all of the food that I'm eating is almost like instantly giving me energy. I have no like stomach problems at all.
And it's the exact same story for Landon, Charles, Blake, and Arthur, just to name a few. This is one of the very first things I map out with every single new client because no protocol works if your energy is crashing by 2 PM every single day. Just imagine how much you're missing out on by not being sharp all day long. Imagine how much better you could perform in business, in life, whatever it might be, and what that would give you in return. So if you want this built out for your exact schedule and stress load, there's a link in the description to apply for an assessment call with my right-hand man Anton. We'll look at your full picture and see if the Supremum Protocol and working one-to-one with me is the right fit for you. And if you want to understand why your stress load affects so much more than just your energy, it affects your gut, your sleep, and all of it, I made a full video on fixing chronic stress for good at the proper route. So make sure to watch that next one right here.
