How to Unf*ck Your Gut in 25 Minutes

Okay, so in this video, I'm going to explain to you exactly how to unfuck your gut in 3 simple steps. And this will work for 99.9% of all potential gut issues you can have, because I genuinely believe that almost every single gut problem, whether you're struggling with bloating, brain fog, you have skin issues, you're getting reactions to different foods, all of these things stem from one thing, and they are caused By a few different mechanisms in your body, which is poor motility, low stomach acid, a downregulated microbiome, sluggish bile. So the question then has to be, what is it that causes those things in the first place? Because the symptom that you're experiencing is just a manifestation of the deeper-rooted problem. Well, and all of those things that I just said, they're an upstream effect of one broken system in your body. that is your nervous system. And when most people try to fix these gut issues, it's always the surface-level approach. It's always the supplements, the antibiotics, the antimicrobials, the parasite detox protocol, or the SIBO detox, or Candida detox, whatever it might be, right? It's always the surface level. But I want you to think about this as a road that has damage in it, and therefore there's a lot of sort of traffic jam that starts to build up every single day, right? Take away the traffic, well, then it's not an issue, right? But the next day, cars start to drive again and traffic comes back. The same issue is going to appear if we don't fix the road. So applying these surface-level things is like taking away the traffic without fixing the actual road, the first root problem that causes everything in the first place. So we have to shift our focus and stop focusing on the traffic and start focusing on the road. And this 3-step 3-step process is exactly how we do that. And it looks like this, right? It's calm down the system, it's rebuild the system, and it's optimize the system. And I'm going to break down exactly how that looks in detail for you right now. So before we fix anything in our gut, we have to ask one simple question, and that is, is our body even in a state where healing is possible? So if you think about the traffic, that's not having any traffic on the road, right? Or do we have a clean sort of road without anything that is distracting us? And that looks like this: calming down the system. Some of the most important things we can do here is first of all strip away and remove all sorts of damaging foods. So that's things like processed foods, artificial sweeteners, and seed oils, all sorts of inflammatory foods. So everything that is sort of high High omega-6. So that's nuts, legumes, things like this, even grains. So oats, a lot of fiber as well can be very problematic in this situation because when your gut is downregulated, it won't be able to process and digest these things that requires a lot of digestive capacity to actually be able to, to, for your body to be able to handle and break down. So fiber, grains, processed foods, artificial sweeteners, all sorts of things like this. has to go for your gut to be able to calm down. The eating environment is the second thing, which is arguably one of the most important things. So most people nowadays are eating in front of their screens. You might be sitting watching this, looking at it whilst you're eating, which is not okay. This is the last time you do that. Because when we're eating distracted and disturbed, whether it's between meetings or just rushing because we have to be efficient, you know, we can't waste a few minutes on chilling and calming down. We have to be quick, quick, quick always, right? What this is going to cause is, as we talked about earlier, this is going to cause your, your body to never enter out of that constant fight or flight state, that stressed state, which means that your body is not going to be able to utilize and produce as much stomach acid. Your bile will be sluggish. You're not going to be able to produce as much or you're like all these sort of internal processes. Are not going to be upregulated and the blood flow to your gut and to your digestive tract, which is required for your gut to actually take care and digest food in the first place. It's not— it's not— it is not going to be where it needs to be, which means that when you then eat the food, you're not going to be able to absorb it. You're not going to be able to break it down properly because all these internal processes is what's required for that to happen in the first place. And then we have overtraining, which is something I see all the time. 5 to 6 sessions per week, calorie deficit cardio because we want to lose some weight. That is also the most common thing, which is all those things is just stressors upon stressors upon stressors when you have a system that can't support that in the first place. Because if you're going to be able to train 5 to 6 sessions per week, your gut health needs to be absolutely dialed to the point where every single thing you're eating is actually being broken down by your gut and you're actually absorbing all the nutrients from the food that you're eating. Because at the end of the day, It's not about what you eat and how much you eat. It's about what you absorb that actually matters. If we have 2 examples, if I'm trying to build muscle and gain weight and I have the option to eat 4,000 calories, but eating that stressed, rushed, and between meetings and sort of unoptimal eating environment compared to eating, let's say, 2,000 calories, but eating that calm, chill, and I'm actually able to absorb and break down that food. I take the second option every single day of the week because once again, even if the goal is to go up, that would quote unquote mean that I am less or I'm not eating as much from an energy perspective, but I'm actually able to break down and do things with the food, which is what actually matters. So I'd pick that option every single day of the week. So being absolutely dialed with eating environment and making sure you're not overstimulating your body when you have a system that is already overstressed, you need to cut things back. 2 to 3 sessions is all You need. I'd argue you can get away with even less. Right now I'm training probably 1 time per week and I'm doing just a few sets here and there and I'm, you know, I'm not even stressing about it. So that's that. We also have to start removing all sorts of invisible stressors. So these are things, as just to give a few examples, that maybe you have AirPods in the whole day, you're constantly stimulating yourself with electromagnetic frequencies, you're constantly sitting in a room where there's a Wi-Fi router right beside you and you're constantly having your phone close to you and you're constantly exposed to all these sort of invisible stressors and things that will slightly elevate your baseline stress every single day, which in the long run will lead to massive problems. You have to eliminate all sorts of invisible stressors. Put your phone on airplane mode if you have it in the pocket. Make sure that you use a wired cable To your— for Ethernet or for internet when you can. Make sure to not have your Wi-Fi router plugged in all the time, especially when you're sleeping. Take that away and make sure that you're taking away all these sort of invisible things. It might even be things that unprocessed tasks and thoughts that you have in the back of your mind that is slightly stressing you in the first place. Maybe it's something you know that you should have done, but you haven't. You haven't. Done it, which leads to you having a bit of an elevated sort of stress. And you have that in the back of your mind. You know, you have to deal with all these things. All these sort of unprocessed thoughts will elevate your baseline of stress just a tiny bit. And then when you stack all these small things on top of each other, that's when it compounds into the wrong direction. So eliminate all sorts of invisible stressors. And then we come down to this concept, which I call the stress chart. So most people are just going about their day and just like working drinking coffee and never taking any breaks, eating, training, and they're never getting any resets in. And I like to think of this from a chart perspective. So this is the average person. Their stress chart just goes straight up, which is a massive problem. You need a chart that looks like this, a wavy chart. So the simple sort of framework that you should be applying in order to do so is every time we get exposed to a stressor, we need to compensate with recovery. So here is stress, here is recovery, stress, recovery, stress, recovery, stress, recovery. So a few examples of that. Let's say I'm working out, which is a stressor, right? I'm hitting the gym. And then after that, I should be pairing it with a sort of recovery tool. So for me, that could be just being outside in the sun for a few minutes, grounded, going for a short, short calming walk in nature, doing something to help my body get out of that stressed state. Apply this and your life will change. Like literally simple few resets in throughout the day and done consistently is the game changer because this is going to mean that your nervous system is not staying fully activated around the clock, right? That's— that is the problem. But if you activate it, calm down, activate, calm down, activate, calm down, stress, recover, stress, recover. It's not a massive problem, right? Because we're always going to get exposed to stress and stress is not the problem. Stress, unpaid stress is how I like to say it. Stress without recovery is what creates the problem. So if you view this almost like a balance sheet, you know, one, the stress is the debt or the debt that you're creating and then recovery is the credits that you load back up on and start to applying that framework that will absolutely change your life. I have another video breaking that down more in detail as well. And also, obviously, I go more in-depth on all these things inside my coaching program. So if you're interested in like the exact sort of practical implementations and the detailed guides, check out the first link in the description. Right. Then we have supplements. If we're masking, constantly masking the symptoms with supplements, we're never going to understand their actual root. And supplements are very interesting because let's say you have a— the classic thing that everyone has, if they're sensitive towards histamine, and this is always the case, case with clients when they come to me in the first place, right? They're sensitive to histamine, let's say. So what do a practitioner prescribe them? Well, DAO enzymes, right? But what this is going to signal to your body is, first of all, it's not going to fix the root. It's not going to fix your body's ability to process histamine in the first place. It's just going to mask the symptom because now you're giving your body an external enzyme which signals to your body that, hey, we don't need to upregulate this internal function because somehow This just works now from nowhere, right? So, what you create is, first of all, I'd argue that you're starting to downregulate your internal processes and you create a dependency of all these things in the first place. So, cutting away all supplements that you're using right now to mask the symptoms is super, super important because if you have those things and you continue to put Band-Aid on the problem but the internal thing is just going to continue to leak, Nothing is going to happen long term, and you're going to need more and more and more. We can think of caffeine here as well. You know, you drink so much coffee, and then you need more to get the same stimulation, and then even more and even more. This is exactly what happens if you're continuing to just use supplements to mask and cover your problems as well. So cut away all supplements as well. So that's first step: calm down the system. We can't start the rebuild of the road if there's still traffic there. So we have to take strip away all the traffic and make sure there's no more. Coming before we start to rebuild. And that is the second phase. And some of the most important things here is dialing in your circadian rhythm. This is our internal clock and this is the thing that is going to sort of act as a signal for all your internal hormonal processes as well. So dialing in your circadian rhythm, making sure you're getting some morning sunlight, sunlight, making sure your light to diet is in check, making sure you're getting out, you're getting out a few times throughout the day to get some natural Light. That is absolutely key in order to fix and rebuild your gut. Because if we get some morning sunlight as well, that is going to be the thing that triggers when our melatonin production starts at night. And melatonin is absolutely crucial, a crucial hormone to clean up and fix the gut. Food diversity. Second thing. Now, when we've stripped all the bad things away, we can start to build up the diversity because This is where a lot of people are. This is also a big mistake everyone makes. They always restrict for too long, right? They cut everything out. Maybe they're going— you're going carnivore. You maybe tried that before as well. Carnivore, low FODMAP, all these things. But then you stay restrictive for too long. And what is going to happen then is you're going to continue to downregulate your microbiome, which was one of your problems in the first place, right? You're down— your microbiome is downregulated and now you're just going to cause even more problems because you're going to continue to downregulate it. Even further, so we have to start diversify our food. At the end of the week, you should be looking back at all the food that you ate and think to yourself: How much horizontal exposure did I get this week? And this is where a lot of people are sort of like, oh, veggies are bad. Veggies—you can't eat fiber. You can't eat this and that. And where my view on this is simply: You want as as much horizontal exposure, but you don't want the vertical exposures. So let's. Let's think about all these things that we just mentioned. You know, vegetables are bad, this and that, anti-nutrients, whatever people say, right? Absolutely, I agree. But we don't want the vegetables for the nutrients. We want them for the bacterial imprint and the sort of data imprint that we give our microbiome. Our microbiome constantly needs a sort of balance between good and bad, right? If we just eat eggs, steak, sauerkraut, And that's it, we're going to get massive problems because all our, our whole microbiome or all these sort of workers is how I like to view it that are not required. Well, they're going to go on vacation, right? Because there's no work for them to do. This is when you create a problem because you need all of them in check and you need them active and trained in order to have a proper, healthy microbiome. So that means getting a lot of horizontal exposure when it comes to food. So eating literally everything. Good food, of course, whole foods, but eating it in small amounts because we don't want to absolutely load ourselves up with a shit ton of broccoli. That's not a good idea. That's not what I'm saying here. And we don't want to load up on, on raw kale and all these things and legumes and things, but a tiny bit of exposure to them can be super, super good because that's like a data imprint for your microbiome. So you give it something to constantly work with. And we can view our gut microbiome as a It's just as a muscle, right? And this is also where a lot of people, people go wrong because the bacteria in your microbiome is what's going to dictate how well you handle a specific food. If— and we can think of the gym and muscle here as well. Let's say I'm able to do the 100-pound dumbbells on incline press. This is where I'm at my current level, right? Yeah. This is what my muscles can handle at this point. If I go into the gym and I pick up the 200-pound dumbbells and try to get them up, I'm probably going to damage or I'm going to damage my chest, right? This is how food and microbiome diversity works as well. If you're exposing too much when your muscles are not ready for that, you're going to basically cause damage again. And this is where most people go wrong. They, they've calmed everything down. They feel like their gut is working as well. And then they start to eat normal again. Boom, back to square one and even worse than before because that's like throwing an atomic bomb into your microbiome because you're giving it so much work that it can't handle at that set time, which is just going to damage everything. So being very, very sort of progressive overload oriented around the things that you're implementing is an absolute key. And you can't also— this is another thing— If I pick up the 100-pound dumbbells, another analogy from the gym, but I do it every single day and I rep those out, what is going to happen? Well, most likely I'm not going to be recovered enough tomorrow, which means that I'm probably damaging myself tomorrow if I do that. So your gut also needs time to rest and recover. So we should view this as almost like a 2 to 3 day cycle where you implement something, you cut it out for for 2 days and then you take it and then you implement it again if it worked fine with you. This is the secret. Same thing here. Obviously I go more in-depth on exactly how we should be approaching this inside my coaching program, but hopefully, hopefully you understand this sort of approach. Progressive overload your microbiome is super, super important. This is the step that most people mess up completely. Then we can start utilizing some tools. So in order to amplify and trigger and help our stomach acid and bile and whatnot, apple cider vinegar, fantastic. To trigger stomach acid and to trigger, trigger, trigger your bile, right? Collagen also fantastic to help repair your gut lining. Bone broth obviously even better if we can get the real deal. Starting to slowly implement some, some fermented in the picture as well, which is super, super, super, super, super, super important. Kefir, it can be as well yogurt. Just make sure that we're not exposing yourself to too much. Once again, think about the muscle, think about the microbiome as it needs to progress. It needs the progressive overload. Otherwise you're going to damage it and it's not going to be a nice situation and you're going to get back to square one. So super important. Then absolutely crucial here as well, salt. A high-quality, unrefined Celtic sea salt is absolutely super, super important because you're most likely also pretty stressed. You're most likely running a business, you have a hectic life, which means that your mineral dependency is a lot higher than just your average person. And those trace minerals and minerals that you find in a really good salt are also super, super important for your gut lining to be able to repair and for all the internal processes to function how they're supposed to as well. So having a good quality salt is absolutely super, super important. And I have a more in-depth breakdown on that, which with some links to exact salts that you can get depending on where you're at in the world. If you want that, send me a DM on Instagram. Just say salt SOP or something and I'll send that over. It's super, super in-depth with exact salts that you should be picking up and whatnot. So shoot me a message, I'll send it over to you. Right. And then we have some nervous system tools here as well, starting to implement things like breathwork throughout the day. And same thing as we said earlier with the chart, like getting the resets in is the key here. So breathwork, you know, going out in nature, grounding, all these sort of things that will help you calm down throughout the day is absolutely crucial here to make sure that you're not looking like this and you're looking like this, or your stress chart is not looking like this, it's looking like this, right? So at the end of the day, you're back to where you started. It doesn't go straight up like this. Super, super important. When we've started to rebuild, now we go into optimize, which is sort of, you know, here, somewhere here we start fading over. And that is Or I like to, I want you to think about this as prevention is the best cure because most people do this wrong. They like fix their gut. They get some sort of, or they improve it and then they sort of get back to, they stop doing all these things that helped fix everything in the first place. They stop being dialed with their stress chart. They stop caring about the invisible stressors. They stop being dialed with their eating environment. They stop go out to eat in the sun. They stop doing the quick little breathwork before the meal. Oh, to help you calm down. They stop all these things that actually help fix everything in the first place. So that is not how we should be doing this. We should be approaching these things as it's lifestyle things. It's things that we should be taking with us to the grave because this is how we're going to be able to prevent ourselves from ever ending up in a situation where our guts are messed up. So this phase is about building a life where your gut is, or where your gut issues never have a reason to come back in the first place. This is how we need to think about it. And that's done through things as managing your stress, managing or optimizing your detox pathways, optimizing your sleep, movement, sunlight, sauna, cold exposure, and all these recovery tools, optimizing your food, of course, as well. So what this really is, is my Superhuman Protocol philosophy, which is just like the whole lifestyle approach to everything. Because once again, if we think about getting in shape and all these things, and what everyone does when it comes to health, everyone is so fixated about training and nutrition, right? The training and nutrition is just 80% of the equation, or it's just 20% of the equation. Sorry. The other 80% comes from all these lifestyle things, optimizing your gut, managing your stress, optimizing your nervous system. All these things around is the thing that actually gives you leverage. You can only train so much. You can only eat so good. There's a hard cap to how much you can do that. But there's a very scalable input around that, which is just to give an example, how much you're actually absorbing from the food that you're eating. If you absorb 10% and I'm absorbing 100%, there's going to be a massive difference in the outcome we're getting. And this is where a lot of people would blame genetics and this and that. And I have bad genetics. That's why I'm not— that's why I'm not in shape or whatever. And you have— you have good genetics. That's why you're able to To look like that, Lucas, without even training and whatnot, which is complete bullshit. No, it's because you're not as dialed as I am. And if you were, you would get the same results 100% because there's a— like for every— if we took exactly the same, the same steps, you and me, from day 1 to today, whatever, how long it would take, we would get exactly the same results if we did exactly everything the same. That's a law of the universe. And if we haven't got the same, if you're not as as as jacked as someone else, well, it means that you haven't been as diet. You know, maybe it's because your stress load has been too much. You're you've been building your business. You've been you've been doing all these things, and then you've been training, and then you know you've been kind of sold that it's genetics and that you're never going to get there, which is not not the case because if you do these things, you fix your gut, and then you stay. Optimized and dialed in, you make sure that you prevent this from happening in the, in the long run and you continue with all these things and manage them well, you're going to get absolutely amazing results as a biparatus. Well, you're not only going to fix your gut, you're going to get in fantastic shape and you're going to be able to go out to restaurants and eat whatever you want without getting issues. You're going to be able to enjoy your life. You're going to be able to have energy the whole day without needing caffeine to get through. You're going to be able to sleep and waking up Energized. You're going to be able to have the libido you remember you had when you were 20 that is nowhere to be seen anymore, right? All these things will come from you fixing your gut and doing these three steps. I like I guarantee that like it's insane. This is the leverage: gut, stress, nervous system. And this 3-step framework is how you unfuck your gut and how you actually fix this long term. And this is exactly why I take the approach that I take with all my clients, because if you came in and we were just focusing on training and nutrition, but you have a system that is fried, well, nothing is going to happen, right? It's the same. It's a traffic analogy again, right? We have to fix the system, make sure that's working for us because so that all the inputs, the surface level inputs that we do will actually yield maximum Or why? That is the whole approach, and that is exactly what I do with all my clients as well. Right? So if you're interested in that, then you want to learn more about that, and you want to see how I can help you. Just to be very, very clear as well: this is not for everyone. This is not just a training and nutrition plan. No, this is super, super in-depth health where we look at exactly your situation. We understand exactly where the root cause is for you by doing something that I call the current situation audit, where I I get a glimpse in, a behind-the-curtains look at your entire life, and by seeing all the variables that goes in, I'm able to put together a game plan that will fit exactly you. This is not a pre-made sort of generic plan. No, it's purely, purely, purely dynamic and based on exactly your situation. So whatever issue you have, we fix it, and that is my promise. That is my commitment going into working with someone, a client. It's, I'm here to help you fix whatever You're struggling with, right? And I'm here to take the decision fatigue away from your place so that you can just execute and do your thing, whether that's focusing on your business or whatnot, without having to stress about all these things. You just want your issues fixed. That's what I do. So if you're interested in that, check the link in the description. If you have any questions about this, let me know. If you want this, send me a message on Instagram. And thanks for watching. I'll see you in the next one. And if you're interested in actually learning a bit more, how to fix your stress, I'll add a video up here somewhere that explains that a bit further. So check that out if you want to learn exactly how to manage your stress better.