Lucas Hedenbäck argues most gut protocols fail because they add supplements before removing what's actually breaking the gut. He tried probiotics, bone broth, and enzymes with only temporary relief. His approach: first remove processed foods and stress, then rebuild with nutrient-dense foods, then regulate sleep and training.
Most gut protocols are completely backwards. They tell you what to add before asking what's keeping your gut dysfunctional in the first place. Probiotics, glutamine, bone broth, digestive enzymes, antimicrobials. And I tried it all. And some of it made me feel better temporarily, but my gut never actually became more resilient because I was trying to rebuild a house while it was still on fire. And that's why I now approach gut health in 3 simple stages. And this is exactly how those look. The first thing we need to do is to remove, reduce the things constantly putting pressure on your system. So that's ultra-processed foods, foods that you're clearly not tolerating, constant snacking, eating rushed, stressed, And when we've taken those away, we need to rebuild. So once you've created a calmer baseline, you can start supporting digestion, bringing nutrient-dense foods back in and gradually rebuilding diversity and tolerance. But the third stage is the one I ignored for years, and that is to regulate. Because you can eat the cleanest diet in the world, but if you're sleeping 5 hours, inhaling lunch between meetings, and overtraining, and living permanently switched on, you're maintaining the same environment that created the problem in the first place. And that's the biggest shift I made. I stopped asking, what else can I take to fix my gut? And started asking, what does my body need to function normally again? Because the goal isn't to need 15 supplements and 5 safe foods that you feel normal on. The goal is resilience. Comment gut and I'll send you the full framework in depth that I use myself and that I use on all clients.
