I ranked every gut protocol so you don't have to

If I can go back a few years and I had one lesson that I know today with me to back then, it would have been without any doubts the importance of gut health. Because back in, in my early days, I didn't understand the importance of gut health. I didn't understand that literally your gut will determine every single thing in your body. It's not about what we eat, it's about what we absorb. And that thing is going to trigger So many different things and functions in our body after that initial first little domino, right? It starts with what we eat, then that is going to affect your hormones, it's going to affect your recovery, it's going to affect your nervous system, it's going to affect your brain, it's going to affect literally every single function in your body. And therefore, it should be one thing that everyone should prioritize almost at the top of their their list. And that was something that I completely overlooked. You know, back in the day, I was eating. Clean, so I thought I was listening to all these bodybuilders. I was training. I was showing up. I was doing everything right on paper, but I had no or I was putting no effort towards my gut health, right? And I felt absolutely terrible. I was doing everything right, eating the best of the best food, grass-fed steak, super super clean, perfect nutrition, perfect diet, training super super hard, literally perfect on paper. Here I'm trying to lose weight, 1,800 calories. Nothing is happening, and then. Few days later, few months later, sorry, after just completely taking a different approach where I was like, fuck this shit, I'm out. I don't want to feel like this. I felt terrible. I had no energy. I was walking around bloated all day long. I was like, this can't be it. You know, I'm doing everything right, but nothing is— something's not clicking. And what I failed to understand back then was that probably 20% of the result is the actual training and nutrition. The other 80% of the equation comes from dialing in your gut health, stress management, nervous system regulation, hormones, all these small little variables around. And obviously the gut health being one of the core in those little outside variables. And now, you know, this was 6 months later, completely different body composition from completely like here. I didn't even want to look to look good, but I understood that something is wrong with my system. I need to address that and fix that. And then I didn't even want to look good once again, but it came as a byproduct, right? And obviously now I've helped hundreds of hundreds of men do the same. Here's just a few examples. Roman here. Haven't had as good of a gut in many years. Can't believe how I functioned. Wins but sharing. Started the diet earlier today and had my first day without bloating in solid 2 years. Glenn here as well. Digestion is getting better and better. Haven't always been super dialed. I'm finally not farting all the time. Normal. Just eating a lot of protein or whatever bullshit people used to tell me back in the days. You get the point. So focusing on the system is what got me to where I am and is also the foundation and the game plan I take with all clients as well that gets them insane results. And once again, I'm gonna break down exactly some of the most common things, explain a bit what I think, and, um, yeah, let's do it. Also, if you're new to the channel, first of all, welcome. My name is Lucas, just a regular guy from Stockholm, Sweden. Over the last 5 to 6 years, I dedicated all my time and effort to try to solve this complex thing called health. And all I do on this channel is break all the lessons and learnings down for myself and from working with Hundreds of hundreds of clients, so that you can just walk away with the with the knowledge implement and see results yourself. So let's start. Let's go over this. Which should we start with? Let's start with sauerkraut. Sauerkraut is something I'd put at A tier. So for This requires context because, as with a lot of other things, if we're— sauerkraut, generally speaking, is fantastic, right? A lot of good bacteria, fermented, amazing. But if we're having a sensitive gut, if we're standing on the other side of years of completely destroying our system, sensitive towards histamine, etc., or whatever it might be, we just generally speaking have a sensitive digestive tract, then sauerkraut can be a bit problematic because you can overload your system and there is a lot of histamine in sauerkraut and your body, if your body is not able to produce the adequate amount of DAO enzyme to break that down, well then we're gonna have a problem. And then we can get symptoms such as bloating, brain fog, reflux, constipation, or even loose stool from such a thing as sauerkraut. So for most people, if you don't have an underlying problem, this is very, very good. If we have problems underlying and you've tried sauerkraut but it doesn't feel like it's Sitting that well with you, that is why. So avoid it in the beginning if that's the case. Same thing here, kefir. I'm gonna put that as an A tier as well. Same story here, super, super good if we have a digestive trace that can actually absorb it. Dairy, which is also something that is generally speaking a bit harder to digest for a lot of people. So if you don't have a problem with histamine, don't have a problem with Fermented stuff, no issues. Very, very good. Then we can take— let's see, this is probably one of the worst, worst ones here: eating in front of a screen with a phone in your hand, multitasking, listening to something, listening to this video whilst you're eating. That's not something you should do. One of the most important things when it comes to gut health is Especially when we already have a sensitive gut, is being present and being channeling all our energy at that specific and given given moment towards the gut when we sit down and eat. So multitasking, doing something else, being on your own or eating between two meetings when you're stressed and rushed is one of the worst things that you can do. I'd argue that you're better off eating some. McDonald's, but being calm, present, being chill, being relaxed, than eating the best of the best grass-fed steak, best of the best oysters, whatever it might be, seasonal local food, but eating that rushed. Then the worse food with the better environment is better. And that ties in to one of the most important pillars Here, which is going to be eating environment once again—the other contrast of this. So eating outside in natural light, ideally grounded, ideally after you've done a bit of breathwork and helped calm your body down—is one of the most powerful things you can do for your gut. Literally, this is more important than any sort of food, any sort of diet, any sort of nutrition. The importance of this is absolutely insane. You don't even know how many examples I have from this or on this with clients that like literally I just give them an environment protocol for like this is exactly how I want your setup to be when you're eating. And that fixes almost every single issue. Of course not all, but it has arguably more of an impact than anything else on this list. So Super, super clear. S tier. Eating chill, eating relaxed, eating environment in general. Then we have, let's take probiotics. Probably going to put this at D tier. And this is probably going to surprise a lot of people because probiotics needs context, as with everything else. A lot of the classic probiotics you see on the market are loaded with the wrong strains and providing your gut with the wrong strains of probiotics and wrong timing of those strains as well and wrong context can actually worsen a lot of symptoms. So especially histamine symptoms. So probiotics, generally speaking, not a good thing. I'd rather see us eat the pre and probiotic through real whole foods than supplement with them. Nature always provides the solution, right? So probiotics goes on the list because for most people they actually make everything worse, not better. Same thing with fiber. It's gonna probably shock a lot of people. Fiber is always the thing everyone says, oh, you need to have this amount of fiber or this amount of grams of fiber every single day to keep it healthy or to have a healthy gut and whatever bullshit people People say, but it's the same thing here with as with probiotics in in my opinion. More fiber doesn't equal a healthier gut. In reality, everything depends and it requires context as well. It can sometimes benefit stool bulk, but problems that comes with a lot of high volume fiber. Is obviously excessive fermentation that comes from that, you know, bloating, constipation, gas. It's also harder on your digestive system to actually digest. So how I view this is every day we have like a battery available of digestion, right? We have our 100% battery available, and then everything we eat is going to drain a bit of this battery. And even if something is quote unquote healthy as sauerkraut, as kefir, if our battery health is not fully, fully optimal, you know, a bit of kefir that is on paper very healthy can drain a lot of our battery. And the problem here then becomes when we're out of our battery and we continue to eat food after when we've drained it, that's when massive symptoms pop up— reflux, bloating, constipation, whatever. There's a bunch of things that can happen after that— dysbiosis. So we only have so much capacity to digest. And some of these things, once again, such as fiber, such as sauerkraut and kefir in the wrong environment, can cause more problems than good because it completely drains your digestion battery for that day. Fiber is especially problematic if you have IBS, SIBO, or some just generally speaking slowed motility. So the goal should never be for someone to just maximize their fiber intake. The goal should be to try to give your body the amount you can currently handle. Don't get me wrong, I'm not saying I'm not like complete anti-fiber. Some veggies in small amounts I think is very, very beneficial, and fruit, and some— obviously there's some fiber in sauerkraut, but high amounts is where it becomes problematic. Let's take this one as well. Targeted bacterial killing protocols or herbal killing protocols is what they should try to try to to look like. This is something that I see time and time again. Clients that come that have been to naturopaths, functional medicine doctors, and they've been put on this crazy you know they have an overgrowth of a bacteria a bacteria in their gut, and and the first thing doctor tell them is oh you have to take this pill to kill off this one bacteria. You know, this is complete horseshit, and I'm going to explain why. Your gut microbiome is made of millions of millions, if not even trillions of bacteria. Are you telling me that you're going to be able to go in and with that amount of precision kill off one little bacteria that you have overgrowth in? It's not happening. We can't micromanage a whole ecosystem, and this is the problem a lot of people take. They always look at just that one, the first layer to everything, but they don't understand why do we have— what is it that causes an environment for these bacteria to overgrow in the first place, right? That's the better question instead of asking how should we kill this one bacteria, because if we just kill that one bacteria but the environment for that one bacteria to grow is still there, well then that problem is going to come back. And I've seen this time and time again. Clients that come, they've been put on some antibacterial protocols and bacteria to kill off some specific bacteria in their gut from a functional medicine doctor, and it ends up coming back, you know. And then they stand there like, hey, what is this? And I tell them, well, it's because we can't micromanage a whole ecosystem. That is the problem. So when you start to look at everything as a whole system You don't have 30 separate problems. You have one overloaded system. That's the core to everything, and that's the core to fixing most of your issues. So targeted bacterial killing protocols—F absolutely trash. Then this is an interesting one: salt, and more specifically salt flushing, which is something that you absolutely should be doing a couple times here and there. So salt flushing, put simply, is drinking a water with a shit ton of good high-quality unrefined sea salt in it very, very quickly to trigger a cleanse of your colon. And this is super, super, super duper powerful. It's something that I believe everyone should be doing. But once again, this requires some context because if you have very slow motility, this can actually backfire and cause problems. Because if you can't clean all that up, then it's gonna— then all the toxins that are stuck are gonna recycle If you can properly extract it, but something that you definitely should be experimenting with. So the protocol for this is simple: like one liter of water and like nine grams of salt. Drink that very, very quick. The first thing you do in the morning, you have to be close to a toilet. Trust me, you don't want to be out and about on the road because it's gonna hit and it's gonna hit very quick and you're gonna need the toilet and then it's gonna flush your whole colon. And this is one of the best things you can do. To just bind up toxins that are stuck there and just help clean up the whole system. It's something that I do at least two times every single week, and every single time that I'm back from like a vacation or something, or if I've been out and about out and eating something that is not like fully fully hundred percent optimized or optimal, always some salt flushing the morning after to just get everything out of my system. Super super underrated thing to do. Carnivore diet. Putting this at F tier as well. Might also shock a lot of people because a lot of people always come to from having gut problems and having tried carnivore, and they feel amazing to begin with. You know, and it's a very simple reason for that because. You feel amazing in the beginning because you completely drop all fermentation. Your the bloating probably improves, the gas improves, the symptoms improves short term, and then people think they're healed, right? Because symptoms disappear quickly. But we can't mistake feeling better for healing. So what often happens long term when you go carnivore is that motility completely slows, microbiome diversity drops, resilience drops. Food tolerance decreases, and over time that is going to put you back at a worse position than when you were when you started. So that's the one of the biggest scams that I see all the constantly. It's just oh gut health or gut health go carnivore and it's going to fix all your shit. Yeah, short term, but long term it's going to absolutely wreck you. Trust me. Same thing here. Seen it so many times with clients. We'll take another shit one. Peptides. Gut healing peptides. This is what everyone talks about right now, right? It's basically a magic syringe that will fix all your problems is kind of what it's getting marketed as, which I understand because the margins in peptides is absolutely insane. You don't even know how many texts I'm getting every single day from Instagram or on IG with, oh, promote this peptide, uh, affiliate link, super, super high commissions. It's absolutely insane. The margins in that is absolutely insane, and it's shit. People think that they can inject their way out of system problems. It's absolutely terrible. We have to understand here as well, same thing as with Um, with everything else, why is it that we need the external peptides in the first place? Well, it's because we have a systematic problem. It's because your system can't produce those chains of amino acids themselves. But if you have a functional system, then this is not something that you need because your body produces it itself, right? So it's because a lack of this or a system— systematic Failure that you even need it in the first place. That's what we have to understand. So this is the classic thing, you know. People always look for this over everything: sleep sucks, stress not managed at all, recovery sucks, digestion sucks. But they think a little peptide will fix their problems. Funny how that works. Circadian rhythm and circadian alignment. S tier. Super, super important. Super, super good. One of the most powerful things that you can ever do is aligning your circadian rhythm because our gut also has an internal clock. So if we like one of the things here to put it to practice as well that I always do, I always eat according to the light. So in the winter, I have a shorter eating window because we're not supposed to, or we're not primed to digest food whilst in the dark and whilst inside and whilst our body is starting to produce melatonin, right? We're always— we should be eating according to the light. So something, a super simple thing that I do is just eat when the sun is up. That's when you eat. When sun has set, you stop eating. Super, super simple and super, super good because our gut also has an internal biological clock. So aligning our circadian rhythm Getting some sunlight in the morning, evening, and sunset—super, super good. Will also probably arguably do more for you than any other supplement or any other food on this on this list. Training. I'll put training. I want to put this between like a B and a C somewhere in the middle, and I'm going to explain why. Because training when we have a well-functioning gut is fantastic. It improves insulin sensitivity. It can improve motility. It can improve nutrient absorption. It forces your body to utilize the things that you put in, put in it so it can actually take up the building blocks. So that is fantastic. But training can also be counteractive if we have an overloaded system because obviously training causes a lot of stress. So if we're stressing our bodies too much whilst already having a lot of stress on our table, then this can also backfire and cause a lot of problems. And one of the things that I always do with clients when they come in, usually when they've had severe gut issues for a lot of years, is Knock down the training. You know, they with most clients that go from training four to five days a week that they did before to two to three, and as a result, we decrease the overall stress, and their body gets more time to recover. We manage the stress better, and as a byproduct, their physique actually gets better, which is kind of insane to think about it because you know this is exactly what I'm doing myself. I'm training two to three times per week, and it's working. Wonders. So training requires context, but somewhere in the middle. FODMAP/elimination diet, I'll put that on probably here as well. C tier. Can be very, very good. Can be good in the beginning of someone's journey to have a— or just short term to kind of reset the whole system, clean everything up. But it's also terrible long term. It's good in the beginning because it causes less fermentation, but But the downside long-term is that you get less microbiome diversity, less resilience, and this can cause a lot of problems down the line if we're eating too strict. So a diversity of a lot of good high-quality foods is super, super important. And if we restrict it too much, that becomes very, very problematic because your gut will adjust to that. So if you only eat like a set amount of food, your gut will just think, hey, this is the only data points we get. Well, we We can just chill. We know what we're gonna get. We don't have to focus. We don't have to stress. I know what food. And then you provide something else that is outside of your current data points and then becomes becomes a massive problem because your gut is not ready to or the the bacteria has not is not adapted to a broad spectrum of inputs. So it becomes very problematic when you give it that input input. And that this is also the classic thing that I see with so many people where they they literally they function when they eat at home and they eat their plain boring. Meals, but then when they go out and eat or they eat with family or something, they can't because it completely wrecks their system. And this is because their resilience and their microbiome diversity is completely messed up from probably too long restriction. So FODMAP can be good, can also be bad. Bone broth, I'll put that at A. I'll take— I think this is kind of similar as well, apple cider vinegar. I'll put this at A tier. Kind of same story as with the sauerkraut and the kefir. Bone broth, fantastic for the gut lining, but also high histamine. So if we have a system that is not able to process that, it can backfire and it can be problematic. Apple cider vinegar, good if we have low stomach acid production to help trigger that. But same thing there, can be problematic if the system can't properly digest it. Then we have juice cleanses. Put this F tier as well. So juice cleansing is definitely not the way to go if we want to fix our gut. So yeah, that's the classic spinach. What is it that people do? Spinach, celery. I think people do. Right? What else do they do? Ah, something like that. But what this is, or why this is problematic, is because it's first of all extremely low calories to begin with, often high sugar from the fruit juice. It removes all protein and fat, which the gut lining depends on for proper repair. You may feel some cleansing short-term, but it's gonna completely deplete the body of the nutrients needed for the gut to repair and drive further stress down the line. On a system that needs nourishment, not deprivation. So don't like gut— or what's it called— cleanses, juice cleanses. Managing your stress, S tier. Last one, super, super important. Getting some resistance in throughout the day, spending time in nature, more important than any sort of food and anything else because of the fact that recovery doesn't happen when you're in a stress state. Digestion doesn't happen when you're in a stress state. None of your body's functions happens when you're in a stressed nervous system state. So getting some resets, getting some rest in throughout the day is super, super, super, super, super important. And the trend that I want you to see here is, or the takeaway also is that environment and circadian rhythm is more important than any sort of food inputs. That is the common takeaway that I want you to see here and understand. You know, there's these are not. I mean, there's there are hacks, right? But it's not like oh take a shot of apple cider vinegar before the food and it's going to magically absolutely change your whole life. You know, align your circadian rhythm, manage your stress. Those things are going to do more for your gut health than anything else will. I can absolutely promise you that. So I hope you found this interesting and please let me know your your thoughts and. Yeah, this is the gut health tier list, Supreme Protocol edition. Once again, if you're interested in working with me one-to-one and fix these things on a deeper level, because everything requires context, we can't just, oh, do this, do that, you know, you can't just eat sauerkraut because if that, if you have an overloaded system and you have problems with histamine, that's going to be problematic. And if you want someone to just sort all these things out, you've tried everything in the past, you think so, and you want a step-by-step roadmap on exactly how to fix your health for good, especially your gut health, you, you're putting in the work, you're training, you're eating, but you don't you're not getting the results that you want, you can check the first link in the description. It's to apply to have a free assessment call with my right-hand man Anton. We're going to map out your whole situation, get an understanding from— or what you're struggling with, and, and we'll take it from there. I also have a little, little playlist here where I, um, have some client interviews where you can go check out some of the, some of the clients that I've worked with here. Charles, as an example, had chronic— diagnosed with IBS, psoriasis, thyroid issues, and we completely fixed that in 90 days. Through understanding that these are not system or that these are not surface-level issues. It's a system problem, and when we fix the system, everything changes. Same thing here with Lucas, Blake, Andrea. You get the point. And as a byproduct, all these clients get absolutely amazing results in the gym as well, and physically because a good physique always comes natural as a byproduct of you actually being healthy and dialed from the inside. So if that's something you're interested in, check the first link in the description, and we'll take it from there. Without further ado, hope you have some good takeaways. This is Gattelt Tier List, and I'll see you in the next one. Ciao!