In this solo instructional video, Lucas Hedenbäck shares a personal 30‑day gut‑healing system built from his own trial‑and‑error journey. He frames gut dysfunction as the primary domino that can trigger bloating, brain fog, hormonal imbalance, and low energy, and proposes a three‑step protocol: (1) eliminate all inputs and stressors that actively damage the gut, focusing on diet (seed oils, high omega‑6 foods, artificial sweeteners, even certain “healthy” fermented foods and supplements) and stress (mental, physical, environmental) while simplifying meals to a bland, low‑variety baseline of rice, potatoes, grass‑fed meat, eggs and fish; (2) once a calm baseline is achieved (≈7‑10 days), gradually re‑introduce gut‑supportive foods such as bone broth, collagen‑rich foods, fermented vegetables, and broaden the variety of fruits and vegetables, simultaneously instituting nervous‑system‑supporting habits like morning sunlight exposure, regular light‑diet (light at eyes throughout day), meditation, breathwork, adequate caloric intake and controlled training volume; (3) cement the new habits for long‑term maintenance, emphasizing prevention over cure, consistent stress management, and avoiding a return to previous harmful patterns. Hedenbäck outlines practical timelines (first phase 7‑10 days, second phase 7‑14 days) and stresses that feeling better is not the same as being healed. He concludes by promoting his one‑on‑one coaching program, the Supremium Protocol, offering a free strategy call for personalized guidance.
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If I woke up tomorrow back to square one with my gut health, I'd be able to get back from this that I just showed you to this within just 30 days. And I think you can do the same. And I do that by following a very simple 3-step process that I'm about to break down for you here in this video. This would have saved me a lot of money, time, energy, and just mental, mental space and, and mental capacity if I had it in front of me when I went through all the ins and outs of trying to solve my own gut issues. So if you're struggling with bloating after every single meal, maybe brain fog, maybe hormonal issues, maybe you just have very low energy levels despite sleeping well, or, or all this, whatever it might be that you're facing right now, your gut is most likely the first sort of domino in that whole equation. And that is the thing that you should be focusing on and fixing in order for you to take your health to the next level and fix all those things. So without further ado, let's break down how to fix your gut health in just 30 days. And as I said, I'm gonna break this down into 3 different pillars. First one is gonna be to eliminate— don't write it out— but we have to understand that the first step in order to fix it is actually to take away the things that is actively damaging it in the first place. And this would be things that are Maybe pretty straightforward and that you understand, but that's like food inputs. So things as seed oil, seed oils, high omega-6 inputs, nuts, seeds, all these things. I'll just write O. Omega-6. But it's also, it's also very, very stress-related. So that's probably where I would start, because back in the days also, if I think about my own journey, like, I was already eating clean. I was eating very, very good. I was eating grass-fed beef, locally sourced produce, local honey. I was eating all the right foods. But food alone isn't just the thing that will dictate your gut health. That was the belief that I had in the beginning. That's also where I was staying stuck for so long because I believed that as long as I have good inputs or as long as I'm eating good, my gut health will be good, which is not the case because it's all about the system receiving those inputs that matters. So I would focus on stress a lot. I would highlight that over anything else. I would also focus on You know, cutting— if we think about stress, we need to separate that into 3 categories. We have mental stress, we have physical stress, and we have environmental stressors. So mental stress, obviously working, you probably can't do really a lot with that, right? You still have to show up to work. You can't just go for a 2-week vacation to the Maldives and just chill on the beach, right? So that's probably something that you can't really control that much. But physical, you can definitely control. So I would bring down my training, and this is exactly what I used to do back in the days. I used to train 5 to 6 sessions, so from 5 workouts I'd go to 2 to 3. Worst 5 I've ever, ever written. Boom. Okay, 5 to 2 to 3 workouts. That's also something that I would do. Potentially even less to begin with, actually. 1 to 2 could also do. And then when we think about environmental stressors, we think about, you know, the simple things that you're using as your— the body wash you're using, your shampoo, your toothpaste, the amount of EMFs you're exposing yourself to. All these things are stressors that add to the equation. Microplastics, forever chemicals, you know, if you're cooking with a Teflon pan, all these small little things. In isolation, they might not completely change your health, but stacked upon each other is what creates the sort of the big compounding effect. And if we can't focus on the mental that much, you know, we can't really regulate that, we need to focus on the other 2 categories that we actually can control. Once again, physical and environmental. So I would focus as much as I possibly could on those. But we need to once again cut out the bad inputs, stress. Think about the 3 categories. I would cut down training volume, cut out all bad food inputs, so seed oils, nuts, omega-6, artificial sweeteners is also another massive thing. I'll just write AS, you'll know what I mean. And What else do we have here? I think those are probably the main things. Cut back the things that is actively tearing you down. That could also be some of the good healthy food inputs that you're using right now for your gut. Let's say you're constantly eating fermented foods, sauerkraut, or you're eating bone broth. But if your gut isn't in a proper environment, a proper state to actually utilize those, those can actually backfire. So that's like if you're eating those things or incorporating those things in the wrong stage, it's like shooting yourself in the foot. So that's also things that I would cut out. Sauerkraut, broth. And I would also cut out all sorts of supplements that you're using right now. Anything. Because what that is gonna do is it's gonna mask your actual symptoms and your actual bottleneck. So very, very important to get very clean data. This is where I'd start, eliminating the things that is actively sort of continuing to damaging your gut in the first place. And a lot of those are nervous system-driven things. And how this then looks on paper when we've sort of cut away most things is a very simple, clean also diet. You know, we want to simplify the inputs and keep it very, very simple and straightforward. So limiting your food intake to just You know, rice, potatoes, grass-fed meat, good quality eggs, fish, and keep it very, very boring and simple therapeutically. Because the one thing we want to do here is eliminate and calming down the system. That's the whole thing that we're trying to do. We're trying to take all the sort of things that are stressing us and are putting too much demand on us and calm those down and bring those down. Second thing then becomes to start to challenge this whole thing. So if we think about step number 2, This is when we've calmed everything down and we have a pretty solid baseline. A lot of people mistake this for feeling well with being healed, which is simply not true, because you've just reduced the noise at this point, which is why you feel better. But just feeling better, it doesn't mean healed. That's the mistake a lot of people do. Now we actually need to start sort of building up the capacity. So that looks like this. We're gonna add back in some of the healthy, good things. Now at this point, we can start adding back in the sauerkraut and the broth as an example. So broth and collagenous-rich foods to support your gut lining is fantastic. You also wanna add back in Fermented, fermented foods, collagen, fermented foods, and these things that are actually healthy and beneficial for your bacteria. But on top of that, we also wanna start implementing a lot of good habits that will help your nervous system. So things as morning sunlight, right? Morning light. Making sure your light diet in general is dialed in, which means light in your eyes in the mornings, midday, and in the evening. So if you're working in an office like I used to do back in the days when I worked at one of the biggest banks here in Sweden, every single lunch break I went out and tried to ideally eat the lunch outside, just go for a walk. And so I get the morning light, I get the midday light, and then in the evening before the sun sets, you want to go out and expose yourself to light as well. That ticks off your light diet, which is very, very important, a very important variable as well. On top of that, I'd actively throw in some things as meditation, Breathwork, meditation, things that will help you stimulate and calm your nervous system. And this is very important throughout your days as well. A lot of people make the mistake of just pushing through. They're going into the office, sitting in front of the screens all day long without really getting resets in throughout the day, which is a very important variable here. So I do that. I also make sure that I'm eating enough, because when you're restricting and cutting things out, it's very easy to sort of under eat. And a chronic caloric deficit is very, very damaging for your gut also. Penny wants to be in the picture as well. But yeah, then as I said, meditation, breathwork, things that will actually help to regulate your nervous system and help you stay good from that aspect. And After we've sort of started to add back in, here I would also start to add back in things that will support your microbiome. So that's things as, you know, more and more exposure to different foods and different veggies and different fruits in general. So I would start to slowly widen the amount of foods that I'm getting in every single week. And I like to think of this as like from a vertical and horizontal exposure perspective. We want as much horizontal exposure. We don't really want a lot of vertical exposure because vertical exposure puts a lot of pressure on your microbiome. And if you overload it too much or give it too much of a job that it's not adapted to do, it's like shooting yourself in the foot. So we wanna make sure that we're slowly introducing back food. So if we summarize this and think about this from a day's perspective, this should last you maybe 7 to 10 days, right? After 10 days, This here should also last you another 7 to 14 days ideally, and then we'll go into the third one, which is gonna be the more long-term approach to all of this. This is the bulk of it, right? By calming things down and then by slowly starting to add things back in, you will do the majority of the work. This one is more so going to be to highlight the importance of actually sticking to the habits, because a lot of people make the mistake of just thinking that now just because I've fixed everything, I can sort of go back to the old things that I used to do. But that's not the case. You need to continue to do the right things in order to continue to have a good and healthy gut, because prevention is always the best cure. So what that means is simply sticking to all the good things. Don't go back to eating seed oils and stressing the shit out of yourself. And just because your energy levels are good right now doesn't mean that you can just sit in front of the screen all day long and don't regulate your nervous system and manage your stress, that is gonna lead you to go from here back to here again. And then you constantly need to repeat this cycle, which is what we're trying to avoid. So think about prevention is the best cure. Keep the good habits, keep all the meditation, the morning light, the breathwork, grounding whenever you can, the good food habits, and find a rhythm and routine that actually fits and works for you long term. That's the third step. So step number 1, once again, calm everything down, making sure you get a good baseline, sort of take away all the noise, get cleaner data. Step number 2 is add back good things in. And step number 3 is to make sure that we think about prevention is the best cure. Keep all the good inputs and good habits that you've built during this. And if you follow this, which is pretty broad, but I think you hopefully understand the concept, which is the main thing that I want you to get out of this. It's just like calm things down, add back things in, keep the good habits. That is the 3-step process that exactly I would take. So I would start with looking at all the inputs that I'm doing, taking away rather than adding things, right? Then when we have a solid, calm baseline, We start to add good things in, and then lastly, we keep all the good things and we keep the consistency with those and we continue to progressive overload everything. And that's how in 30 days I'd be able to fix my gut if I ended up back at square one again. So hopefully that makes sense, hopefully that helps you, and hopefully you can just take this strategy and apply it yourself. Calm, Rebuild, stick to it and keep the consistency. It's that simple. Obviously, there's some nuance to this based on exactly your problem and whatnot. That's obviously why I have my coaching program, the Supremium Protocol. So if you're interested in that, if you're interested in working one-to-one with me to solve your stuff and have everything built out exactly for your situation, it's the first link in the description to apply for a free strategy call. We'll just look at your whole situation, understand your bottlenecks, and see if the Supremium Protocol is a good fit for you. I continue to pitch this in all videos because I generally think it's a disservice for the world to not tell everyone about my program. Because to this date, I don't have a single person that has come through and actually executed that hasn't fixed their stuff. That's why I keep on preaching it. You have nothing to lose. It's literally a guaranteed program. If we don't fix it, it's on us. It's not on you. So if that's something you're interested in, check the first link in the description. And we'll take it from there. But if you also want a bit of a more in-depth version of this that kind of takes— talks through exactly what to do in detail, I made another video that will pop up on the screen right now that will explain this a bit more in detail. So make sure to watch that one next, now when you understand the concept and want the ins and outs of this.
