Why Your Gut Is Still Destroyed (Even If You Eat Clean)
In this solo health coaching video, Lucas Wilhelm Hedenbäck argues that many people who follow “clean” diets still suffer from gut‑related symptoms because they overlook histamine sensitivity. He explains that histamine is a normal body compound involved in immunity, digestion, and brain signaling, but when the enzyme DAO (diamine oxidase) cannot break it down, histamine accumulates and triggers a range of seemingly unrelated symptoms such as bloating, brain fog, skin flare‑ups, reflux, random food reactions, anxiety, and fatigue. Lucas lists common “healthy” foods that are actually high in histamine (fermented foods, bone broth, aged cheeses, certain fruits, leftovers, etc.) and shows how these can worsen the problem. He identifies the root drivers of histamine overload: chronic stress, poor gut lining/dysbiosis, inadequate sleep, toxin overload (heavy metals, micro‑plastics), and an overall overloaded system. The core practical solution is a low‑histamine elimination reset diet—simple, cooked, easily digestible foods (eggs, chicken, lean meats, white fish, rice, potatoes, limited low‑histamine vegetables, minimal fats, salt, and tiny amounts of herbs) while avoiding all high‑histamine and inflammatory items (fermented foods, aged cheeses, fruit, alcohol, processed foods, etc.). Lucas presents a daily template, explains the rationale (reduce histamine load, let gut calm, then progressively re‑introduce foods), and stresses that diet alone is insufficient without addressing the underlying stress, sleep, gut health, and toxin exposure. He illustrates success with client case studies showing rapid improvements in bloating, skin, energy, sleep, and body composition after following the protocol. Finally, he describes his coaching methodology— a “current situation audit” and the comprehensive “Superhuman Protocol” that integrates diet, stress management, sleep hygiene, toxin reduction, and performance optimization for busy, high‑stress clients. The video ends with a call‑to‑action to book a free assessment.
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If you're eating clean, you're eating whole foods, you're eating fermented foods, sauerkraut, sourdough, you're eating bone broth, you're eating all these things that are supposed to heal your gut and fix your gut, but you still have bloating, brain fog, skin issues, reflux, and random reactions to food that You just can't seem to figure out, then this video is gonna be exactly for you because I'm gonna cover one of the missing pieces that I see all the time. And if we're not covering this, you can eat the healthiest diet in the world, but you will never feel good. You can still feel absolutely terrible for years and years on end. You're doing everything right on paper. You're eating the sourdough. You're eating the fermented stuff. You're doing the The collagen, you're doing your own bone broth, you're doing everything, but nothing seems to be working. And you've tried functional medicine, maybe you've tried naturopaths, you've tried the elimination diets, you've tried all the supplements on the on shelf in order to try to fix this. You've done everything, but nothing sticks. And then you look a bit deeper and understand that this. It's most likely the biggest missing piece. It's called histamine. This is exactly what it was was for me as well. Obviously, taking a look at how I look looked back in in the days, I was doing everything right. I've run my story multiple times, but I'm gonna make it short. I was doing everything right. I was training super super hard. I did everything perfect, perfect macros, perfect everything. Didn't get the results that I wanted, and I thought that it was just an effort issue. You know, I have to put more effort, and then I will get the results. But I didn't understand that I was running on a system that wasn't optimal. I had all these problems, bloating, holding on to water retention, and it didn't make sense because once again I was doing everything, everything right. And then we fast forward to how we're looking now without even trying to look good, but by understanding that a good physique always comes natural as a byproduct of you actually being truly healthy from the inside. Focusing, shifting my focus from just trying to look good and being obsessed with that and being obsessed with all the inputs to how can I actually feel good. And now we're looking like this. So I'm gonna cover, and I see this once again, I see this in my clients, in clients and people that I work with and people that I speak with all the time. They've tried everything, functional medicine, naturopaths, all the supplements in the world. Nothing sticks and nothing is working. And in a lot of them, the problem is histamine. So let's uncover this. What is histamine? Well, histamine is not a bad thing. It's a Normal compound that we find in our body. It's involved. It's involved in immune response, digestion, and brain signaling. But the problem starts when your body can't break it down properly. Your body uses enzymes like DAO to break down histamine, and if this system is overwhelmed or not working properly, histamine starts to build up, and that's when symptoms shows up. Before we go any further, also, of course, if you're new to the channel, first of all, welcome. My name is Lucas. I'm just a regular guy from Stockholm, Sweden. And over the last 5 to 6 years, I've dedicated all my time and effort and energy to solve this complex health things and trying to connect all the dots based on my journey and based on, you know, on paper doing everything right myself. But, you know, nothing— or not nothing was working, but I was feeling stuck and I was feeling that there's something else that is, that is missing. And that's where the interest sparked for myself and my own journey. And then once again, fixing everything internally and shifting my focus has led me to where I'm at right now. So all I do on this channel is break those lessons down so that you hopefully can walk away with some nice actionable items and fix your health. So let's continue. Some symptoms of histamine sensitivity as well, to maybe see if this is something that you're dealing with. And this is where it gets interesting because histamine doesn't— or the issue isn't obvious. It shows up as bloating, reflux, skin flare-ups, brain fog, and fatigue after meals. Random food intolerances as well. Like one day it can be this, another day it can be this. Anxiety and wired feeling. And they seem completely random. Like there's no patterns to connect. And that's why most people never connect the dots. So you've tried everything. You've gone to all these functional medicines doctors and no one is connecting the dots because you don't see the patterns. Well, Histamine. This is also one of the reasons why you shouldn't just blindly— obviously I'm giving you— I'm sitting here and I'm telling you what's worked for me and, and whatnot, but you can't blindly listen to every single one of my videos and, and walk away and think that this is the solution for me because everyone is different. You know, if I'm sitting here and promoting, which I'm doing a lot of times, sauerkraut, bone broth, all these things which are super, super good for you, but you have an underlying histamine issue Well, eating those things is just gonna do more damage than good. So it's super, super important to understand what is your actual bottleneck before you start to do anything. Because if you start to fix something and you're fixing the wrong thing, well, you might end up making the situation worse. So very, very important, important here as well to just note and take away from this. Some the biggest trap, I guess once again then with with histamine is that. A lot of foods that are considered healthy are very, very high in histamine, such as bone broth, fermented stuff, sauerkraut, kimchi, kefir, sourdough, aged meats. Even ground beef is higher in histamine. Leftovers, certain fruits and berries, and just fruits in general. So all these foods, once again, that you that I preach and that I think a lot of you or people should be should be incorporating into their diet to to fix their overall. Health can be very, very counteractive or counterintuitive towards this if you have a histamine problem because once again then it's just gonna do be do more damage than than good. You're trying to fix your gut with foods that are making it worse. So that's also when it becomes a a a shit show. So you're yeah. So why does this happen then also in the first In the first place, why do we get sensitive towards histamine? Because we have to understand that histamine sensitivity is not the root problem; it's a symptom. And this is where a lot of people go wrong as well, because when they try to fix this, they just focus on like the actionable diets and the elimination and the low histamine, low FODMAP, which I'm going to cover, which is the first step in order to fix this. But if we don't fix the underlying root causes, it doesn't matter that you temporarily fix the histamine issue because it will come back. So the main triggers for histamine sensitivity in our day-to-day life are number one, chronic stress, because chronic stress shuts down digestion and reduces DAO enzyme production. So we can fix this temporarily, but if you don't fix your stress levels, nothing will work long term. So that's the first thing. Second thing is poor gut health in general, gut lining damage, dysbiosis. That is also something that is long term not going to be beneficial towards histamine sensitivity. Poor sleep as well, increased inflammation, reduced recovery. Toxin overload as well. Heavy metals, microplastics, and environmental toxins is one thing that is messing up your body's functioning and sensitivity towards histamine. And lastly, an overloaded system in general. Your body simply can't keep up. So the problem is not just histamine, it's a body that is overwhelmed and not functioning properly at the core fundamental level. So That is super, super important to understand because once again, when we get into the actionable fixes here, we have to understand that if you don't fix these things, then nothing else is going to work. So super, super important. So the first step in order to fix this then is to do a low histamine slash elimination reset diet. So the foods you should use to build that plan around is should be looking like this. I can zoom out so you can take a screenshot or something of this. Eggs, chicken breast, lean beef, steak, lamb, white fish, white rice, potatoes, mashed potatoes, super small amounts of butter, olive oil, fat naturally coming from meat, cooked carrots and small amounts of zucchini, simple cooked vegetables only in super small amounts, just salt, very small amounts of herbs and no heavy sauces. So literally super boring food, a plain boring Super simple. Yeah, super simple diet. This is basically what we what we want to do, and this is obviously not forever. This is a reset phase. So the core principles here that we should be sticking to is obviously simple, cooked, easy to digest foods only. No healthy snacks, no cheat meals, no testing random foods, incorporating this, incorporating that. Just a little bit of this. We want your gut to become predictable again. That is the whole reason for this. So for this phase, we also want to completely remove fruit, fermented foods, aged cheese like Parmigiano, broth, kefir, raw vegetables, large salads, onions, garlic, beans, lentils, artificial sweeteners, protein bars, chewing gum, ultra-processed foods, alcohol, any sort of sauces, large dairy loads in general, fried food obviously, high-fat cheat meals. Even things as sparkling water, we want to avoid. So sugar also we want to avoid here. So that is going to be the first step. What this will do is that it will temporarily remove the load to give our system a break. That is the key thing here that we're trying to Trying to accomplish. Let's see. I can't zoom out. There we go. So simple daily template for this that you should be or could be following as well is could be looking like something like this: breakfast, eggs, potatoes, or eggs and rice. Super simple. Lunch, chicken, beef, lamb, rice, potatoes, cooked carrots, or cooked zucchini. In this case, obviously, I had a picture of asparagus, but you get the point. Like easy cooked, some super easy cooked veggies. Dinner, some steak. Chicken, lamb, mashed potatoes or rice or small cooked veg. No fermented stuff. Simple. No crazy flavorings and spices. Salt, rice, potatoes, beef, eggs if you tolerate that, chicken breast. Super, super, super, super simple. And when we're doing this properly, First of all, we're lowering histamine load. That's the key thing that we're trying to accomplish here, and usually that will lead to reduced gut irritation and allowing your system to to finally calm down. It's like it's like an inflammation. If we think about an inflammation, a lot of people, if they have an if you've gotten whatever any sort of inflammation in your body, in a muscle, let's say yeah tennis elbow something, and then you keep on like if the best thing to do is just to stop training. Let it rest. Let the inflammation come down. What a lot of people do is they try to do all this rehab. They try to do this and that, which is just stacking inflammation on top of inflammation, and then it never fixes the problem. So how you want to go about things there is you want to completely cut everything off, let the inflammation come down, and then you start to build up your resilience. This is exactly how we should be thinking about histamine as well. So we want to complete and the gut lower the load, let it reset. Then we start to progressive overload and and start to adapt. That's like simplified how I want you to think about this. And when we do this properly, you will notice less bloating, clearer skin, better digestion in general, more stable energy very very quickly. And we can take one of my clients here as an example just to kind of show and set some expectations. So here. Here is Lucas, which has been on this. Obviously, we came to the conclusion that that histamine sensitivity is probably one or is one of the issues. This is also why. Let's look at this first. Nine days since super clean diet. Two days since really peaceful and stable gut and bathrooms. Nine days of eating like a monk. Never felt better. Feel like I'm running on octane, right? Here, never had this low and this good recovery. Never had this low resting heart rate. Never had these good sleep scores and recovery scores. Like this is absolutely insane. And then we compare this to how it was in the beginning with like shit recovery scores and shit sleep. No energy crashes, no bloating, no more random diarrhea. Wake up flat every morning. Still not great, blah blah blah. Obviously we're just a few days in here, but here's another example. Then we take a look at this, which is Lucas thirty days in. Looking bloated, looking inflamed. Thirty days later, exactly the same weight, completely different body composition. So this is a primary example of someone that is histamine sensitive. Here is exactly the same weight: eighty one blah blah blah. Feel calm, strong, and focused. Okay. So primary example: this is what can what you can expect if you do this correctly, and this was the issue for you. But the key thing here that we also have to understand is that. How I'm we're able to or how I'm able to get these results and fix these things with my clients is first because we do something that is called that I call a current situation audit when everyone comes in. So when you come in, we map out exactly how you're doing things right now. We map out exactly what you're doing on your day-to-day basis in order to try to understand the connect the dots and figure out what's the what's the reason because once again let's say you come in. And you have histamine sensitivity, and we're and I'm asking you to eat bone broth and sauerkraut and all these things, and it just completely messes everything up for you. You know, that's not a good. That's not really a good thing. And that's why you can't just take general advice if you have some sort of underlying issue. Because if you take advice that are tailored towards everyone, and like I'm I'm guilty of this as well because I give general advice. So. And then you take that and you implement it and make everything worse, right? That's not how it works. You have to have someone that looks through all the dots, connects all the patterns, and pinpoints what is your exact problems. And that's exactly what I do with my clients here, because obviously we saw the patterns and it was like, okay, histamine might be there. First we thought it was SIBO for Lucas, small intestinal bacterial overgrowth, but then we started connecting the patterns, blah blah blah blah blah. Histamine, perfect. Let's double down on that. Let's try to fix it. Boom, get the results. But we— I would never have been— we would never have been able to do that without seeing the full picture and without connecting all the dots and without realizing that, okay, this was not the problem, this might be the problem. And that's exactly why I take the approach that I take with all my clients, because once again, if we highlight something here and that a lot of people mess up is they like— they stop here, they stop after the elimination diet. Obviously you want to then start to slowly incorporate things This is something that we cover more in depth if we were working one-to-one. First step is elimination, cleaning everything up, calming down your gut. Then you want to start to reintroduce. But if you fix the diet but you don't fix the root cause, you don't fix stress, you don't fix sleep, you don't fix your gut function, you don't fix your toxin exposure, the problem will come back, right? It's just a matter of time before it comes back. So then it just becomes a Band-Aid to the problem. So that is where the real work is. It's fixing stress levels, fixing digestion, fixing your circadian rhythm, Fixing your recovery, fixing your environment because histamine sensitivity is a signal that your system is overloaded. And this is once again, this is a pattern that I see in a lot of my clients. And if we take Lucas here as an example, as a primary example, business owner, massive stress load, deprioritizing sleep, high toxin overload, not really focusing on his health, you know, showing up to the gym, eating clean, doing everything right. So so as I thought back in the days. But you're completely frying your body and frying your system. And this is exactly why we don't take a diet-only approach, because you can't fix a system problem with one intervention. You have to look at the full picture. And that's what I do with all my clients. Once again, Superman Protocol is my coaching program. We look— this is not a training and nutrition protocol, right? This is a full health and performance optimization protocol. I work mostly with busy people that don't have time to to to mess around. They just want clarity. They don't want to think should I do this? Should I do that? Just tell me what I do and I do. I'll do the thinking for you. I'll connect the dots for you so you can just implement and you can just do what I tell you to do and you will get results. So super super simple. It's not training. It's not nutrition. Of course, that's two pillars that are important. But you you don't get these crazy results from just fixing training and nutrition. You get it from fixing your health. Let's take Blake here as an example. 105 days between these two pictures. Business owner from the U.S. This is not diet training. This is stress, sleep, everything. Every single aspect of your health taken into account. Fixed. That's what gets these crazy results. Leo. Doctor from Brazil, three months. Oliver, Edward, Radovan, software engineer from Slovakia. Landon, business owner from the U.S. Same thing here. These are crazy, and I I know that, and a lot of comments are always like this can't be this short amount of time. You will hear as well three months. Tonda. Four months, two months is three months. Like, but understand that this is not. This is because we focus on everything else. We focus on the whole picture. We go to the root of your problems. So a lot of clients when they come to me, they say that I've tried everything. I've tried this and that. I've been to natural naturopaths. I've been to functional medicine. Blah blah blah blah blah. All these people are just looking at the surface level solutions. They're never looking at your full system and understanding that every piece of the puzzle has to be in the right place in order for your health to be elevated, right? I view it like this: a rising tide lifts all boats. But I don't know the other half of this analogy. But if a ship is sinking, it's gonna sink. I don't know how to describe it better. But you can't just, oh, I have this or have that or this is the everything is most likely a problem. That's once again, I can't stress and highlight the importance enough of like just fixing the diet here for Lucas isn't the thing that is making the most amount of difference. As he writes here as well, rebuilding my digestive system, rebalance my nervous system, progressing in the gym, learning to control what I can, and blah blah blah. I couldn't say focusing on sleep, eating mindfulness, sleep, hydration, and my body seemed to be recovering, regenerating. Like, it's never a one-size-fits-all, do this one thing. It's everything. You're not getting these results just from from having Like from doing this and doing the right thing with a diet, if your stress is still through the roof, if your sleep is shit, if all these things are not in place, then this will not work for you. So you have to understand that everything is of importance. And once again, if you want my personal help with that, to fix all these things, not just one thing, not just one variable, but fix everything so that you will get to something like this without even trying, just because you're so healthy. Then check out the first link in the description. It's to have a quick assessment call with me or my right-hand man Anton. We'll map out your situation. We'll get a better understanding of who you are and what you've tried before, and and if you've been to all the naturopaths and blah blah blah blah blah, and you've tried all these things, but you haven't tried to focus on fixing the whole system, and we'll show you exactly how it works to to work with me one to one and take it from there. So. If you're interested in that, check out the first link in the description. Once again, this is not for you if you just want a training and nutrition plan and whatever, right? No, this is if you're a business owner, you have a high stress load, you have all these problems that you've been trying to fix, and it seems like nothing is working for you. Then this is for you, and you want clear— you want clarity on exactly what to do. You want someone else to do the thinking for you. You just want to get rid of this shit and fix this for good. Then the Superhuman Protocol is for you. Thanks for watching. Hope you enjoy this histamine. Most likely one of the key variables that are keeping you stuck where you're at. You're eating clean. You're doing everything right, but something is off. Histamine. Use this. Take a screenshot of this. Use this simple daily template. Run with this for one to two weeks. If you've had problems for longer, you might need more. But until everything stabilizes and you'll feel better. In Lucas' case, he had been do he had been having had problems for ten years, and it's been like right over a week, and it's been a lot better already. So everyone is different. Of course, it might take longer. It might take less for you depending on how good you are with the rest of the variables. But this is one of the things that I'm I can almost guarantee will change your life if you do it correctly. Once again, don't make the mistake of just fixing this and don't fixing the rest. That's it. Histamine. Histamine sensitivity. Now you go and fix your histamine sensitivity, and then you come back and you thank me later. Hope you enjoyed. I'll see you in the next one, and peace out.
