4 Week Gut Protocol: Beat G.I. Issues Using Targeted Nutrition and Exercise
Update August 2023: The 4 Week Gut Protocol Cookbook+ is now available!
Inside, you’ll find 100+ delicious NEW recipes for every meal from breakfast to dinner, plus delicious desserts and snacks.
+Printed copies available in English only. Digital copies available in French and Spanish.
If you’re dealing with stomach woes, you’re not the only one. Things like stress, sleep, exercise, and the food you eat can all impact the health of your gut.
BODi Super Trainer and nutrition expert Autumn Calabrese is no stranger to tummy troubles.
She’s struggled with the issue over the years — but after much trial and error and working closely with her doctor, she’s finally learned how to uncover her “food sensitivities.”
And now you can, too.
It’s simple: Isolate foods that might be causing digestive sensitivities. Add in no-impact exercise.
Combining her firsthand experience and expertise, Autumn found a way to tackle her physically and emotionally challenging gastrointestinal issues while tying in a workout schedule that’s easy to follow and easy on the joints.
It all starts with The 4 Week Gut Protocol — a comprehensive nutrition program that shows you how the food you eat can impact your gut health and how much your gut health impacts your overall health.
The program can help you discover foods that are impacting your digestive health and give you the tools to help overcome discomfort.
Because studies show gentle exercise can help positively impact your gut health, Autumn also created 4 Weeks for Every Body to enhance the benefits of The 4 Week Gut Protocol.
Many people have gut issues without realizing it so Autumn encourages everyone to try The 4 Week Gut Protocol, and pair it with 4 Weeks for Every Body to minimize the impact on their joints.
Together, The 4 Week Gut Protocol and 4 Weeks for Every Body can help give you the tools to support your gut-healthy lifestyle and create a balanced food-and-fitness routine that’s right for you.
And now you can join Autumn for Round 2 — new moves, same proven format, with her new 4 Weeks For Every Body Super Block.
The 4 Week Gut Protocol
What is The 4 Week Gut Protocol?
The 4 Week Gut Protocol is a unique, comprehensive nutrition program designed to help promote overall gut health, as well as isolate the most common foods and ingredients that can cause gastric distress and undermine your health and well-being.
What should I expect from this program?
Autumn walks you through step-by-step instructional videos to show you exactly what to do, when to do it, and how to do it in a way that isolates the potentially problematic foods.
Over the course of 4 weeks, she’ll show you how to remove 7 characteristically troublesome foods so you can slowly but effectively remove, replace, and rebalance.
Who should do this program?
Anyone with digestive issues can benefit from The 4 Week Gut Protocol.
Does the program come with recipes and advice on what foods to eat?
Of course! You’ll get food lists to make staying on track seamless, 8 program-friendly recipe videos and PDFs, and weekly tips to encourage and educate along the way.
Which supplements should I be taking?
Autumn suggests Optimize for digestive enzymes that help support nutrient absorption and bioavailability.*
She also recommends the pre- and probiotic Revitalize to help support beneficial flora in the gut, and Vegan Shakeology — all taken daily to help you get the most out of The 4 Week Gut Protocol.*
These supplements can help support digestive health and help the body maintain the right environment for healthy intestinal flora.*†
The 4 Week Protocol Optimize and Revitalize are now available in Canada. Autumn can help you find alternatives if they’re not available in your market. See FAQ 5197 for suggestions.
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Do I have to follow Portion Fix or 2B Mindset to do this program?
You won’t be following Portion Fix or 2B Mindset with The 4 Week Gut Protocol.
The 4 Week Gut Protocol is a comprehensive nutrition program designed to be done on its own.
Should I exercise while doing this program?
Research suggests that working out can positively affect gut health and doing so during The 4 Week Gut Protocol can help enhance your results, but it’s not required.1
To avoid overtaxing the body, Autumn created the low-impact fitness program 4 Weeks for Every Body that can be done by itself or paired with The 4 Week Gut Protocol.
4 Weeks for Every Body
What kinds of workouts are in the program?
4 Weeks for Every Body is the perfect fitness companion to Autumn’s 4 Week Gut Protocol — a low-impact program that makes consistency and results achievable for EVERY BODY.
While exercise is recommended when you take on 4 Week Gut Protocol, it shouldn’t be so rigorous that it interferes with your body’s work in helping your gut.
Autumn expertly crafted these workouts around exertion, not impact, to fit your gut fix journey.
You’ll do a total of 16 workouts — 4 workouts per week for 4 weeks — all under 30 minutes (including the warm-up and cooldown!).
The focus is on eccentric (lengthening) exercise that leverages the benefits of time under tension to maximize results.
Every minute is purposeful and effective — and designed to complement the results you can achieve with The 4 Week Gut Protocol.
There are also 4 optional indoor cycling rides that you can integrate with your regular workouts.
There are two ways to participate — through the original 4 Weeks For Every Body program or Autumn’s 4 Weeks for Every Body Super Block.
Who Is 4 Weeks for Every Body for?
4 Weeks for Every Body is for anyone who’s looking for a manageable way to get results — a simple yet incredibly effective fitness program that’s easy on the joints.
The workouts make it easy to maintain consistency with no-frills, low-impact exercises that help your overall strength, mobility, and vitality, so EVERY BODY can get results.
What equipment will I need?
You’ll need a pair of dumbbells and a core ball. A BODi Bike is optional, to be used for Autumn’s bonus workouts.
How Do I Access 4 Week Gut Protocol & 4 Weeks For Every Body?
4 Week Gut Protocol is sold separately, no Fitness subscription required. You can purchase it here.
4 Weeks for Everybody is included with all Fitness subscriptions, but BODi is required to access the Super Block. Sign up here.
Who Is Autumn Calabrese?
Autumn Calabrese is the creator of 4 Weeks for Every Body, 9 Week Control Freak, 21 Day Fix, and other fitness programs, as well as nutrition programs The 4 Week Gut Protocol and the breakthrough weight-loss system Portion Fix.
Host of the FIXATE cooking show, she’s an IIN-certified holistic health coach and has held certifications from NASM and AFPA.
†Not all products may be available in your market.