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Are you eating all the healthy things but still struggling with stomach issues? Beachbody Super Trainer Autumn Calabrese found herself in the same situation. Now after years of personal research she’s helping others overcome gut issues with her new program The 4 Week Gut Protocol. The program is also paired with the no-impact fitness program 4 Weeks for Every Body. Read on for all the details.
What is the 4 Week Gut Protocol
The 4 Week Gut Protocol is designed to promote overall gut health and help you find foods that may be causing digestive issues. The premise of the 4 Week Gut Protocol is simple: Isolate common foods that may cause food sensitivities or intolerances.
Videos walk you through how to complete each step of the program. Over 4 weeks you will eliminate and reintroduce 7 foods that cause many people stomach issues.
This program sounds very similar to the Elimination Diet I completed several years ago which helped me confirm some of my food sensitivities after taking a Food Sensitivity Blood Test through Everlywell. Read more about my experience with the 7 week Elimination Diet Meal Plan here.
4 Week Gut Protocol Meal Plan
The 4 week Gut Protocol meal plan is very similar to Portion Fix. You will start by calculating your meal plan based on your current weight, activity level and goals (weight loss, maintenance or muscle gains). Each meal plan lists the number of different colored containers you should eat each day to fuel your body.
- Red = Protein
- Yellow = Carbs
- Green = Veggies
- Purple = Fruit
- Blue = Healthy Fats
- Orange = Seeds & Dressings
- Teaspoon = Oils & Nut Butters
The 4 Week Gut Protocol uses the same colorful containers but with a little twist. Instead of just Red & Yellow containers, proteins and carbs are broken into A’s & B’s.
The Red A container list is your animal protein. The Red B container list is your plant based protein. 4 Week Gut Protocol is more plant based but still allows animal protein. Breaking down the proteins into animal & plant helps you get enough of both types.
The Yellow A list is made up of whole grains that are a great source of fiber. It’s a short list. I’ve found there are really only two foods on the list I eat: rice & oatmeal. So I’ve been alternating the two throughout the week.
The Yellow B list contains other healthy, whole-food carbs. Breaking down the carbs into A & B ensures you’re getting whole grains in on a daily basis.
Program Supplements
There are a few suggested supplements to help you get the most of the program:
- Beachbody Optimize– digestive enzymes to support nutrient absorption and bioavailability
- Beachbody Revitalize– pre & probiotic to support beneficial flora in the gut
- Vegan Shakeology– filled with pre & probiotics, vitamins, minerals and nutrients
What is 4 Weeks for Every Body
4 Weeks for Every Body is a no-impact fitness program. The program focuses on exertion but is easy on the joints. Research shows gentle exercise can positively impact your gut health which is why Autumn paired the two programs together.
4 Weeks for Every Body Workouts
There are 16 different workout included in the program. Four workouts per week. Each workout is under 30 minutes.
The movements in the workouts focus on eccentric or lengthening exercises leveraging time under tension.
Four optional cycling rides are also available.
Equipment Needed
There is minimum equipment needed for 4 Weeks for Every Body. You will need dumbbells and a core ball.
If you’d like to do the bonus cycle workouts you’ll need the MYX Bike or a stationary bike.
4 Weeks for Every Body Sample Workout
Check out the 4 Weeks for Every Body Sample Workout.
Who is Autumn Calabrese
Autumn Calabrese is a Beachbody Super Trainer and bestselling author of Lose Weight Like Crazy Even if You Have a Crazy Life & the FIXATE cookbooks.
She’s created several fitness & nutrition programs including:
She’s an IIN-certified holistic health coach and has held certifications from NASM & AFPA.
4 Week Gut Protocol Results
I’ve been amazed at the results people are getting from following 4 Week Gut Protocol and 4 Weeks for Every Body. And it’s not just weight loss. People are feeling more energized, sleeping better and seeing improvements in skin conditions.
Here are a few examples:
Erin Lost: 11.4 lbs., 10.3″ total, 3″ off waist
“I was diagnosed with a leaky gut… and was feeling awful, bloated, inflamed, and in pain. After doing the program, I had less bloat and inflammation, more energy, clear up of psoriasis, and a mental shift of eating to feel good. The results kept me motivated. It feels good to feel good!”
Annie Lost: 3.8 lbs., 6.5″ total, 2″ off waist
“I lost weight on this program, but I want to tell you about what I gained. I have less gas and bloat, regular bowel movements, clearer skin, better sleep, enhanced mood, and confidence in myself. I thought my energy was good before, but I quickly realized that I didn’t really know how good I should be feeling. My friends and family commented on my skin and positive attitude as well.”
Leeann Lost: 13.2 lbs., 12″ total, 8″ off waist
“On top of losing 13.2 pounds, I FEEL incredible. I have no bloating, which is crazy! I was also battling mood swings, but all of that has changed so much thanks to this program. Stressful situations don’t send me spiraling or feeling off, and my overall mood is much better.”
4 Week Gut Protocol & 4 Weeks for Every Body Release Date
There are two release dates for new programs released through Beachbody On Demand. There is the “VIP Early Access” release date and there is the “General” release date.
VIP Early Access is available to both coaches and customers. To gain VIP Early Access simply purchase early access for the program you want. The cost for VIP Early Access is about $50 per program.
Without VIP Early Access you will just need to wait for the program’s General release. The general release date is usually about six months after VIP Early Access begins. At that time the program will be available in the member library for all Beachbody On Demand users.
The 4 Week Gut Protocol and 4 Weeks for Every Body in now available for purchase. The 4 Weeks for Every Body Fitness program will be available for everyone with access to BOD Fall 2022.
The 4 Week Gut Protocol Total Solution Packs
A total solution pack is the best deal for purchasing The 4 Week Gut Protocol and 4 Weeks for Every Body. There are few different options to choose from.
