The 4 R’s

Autumn introduces you to the key principles of the program—the 4 R’s—and explains which foods are most likely to cause digestive issues. You’ll remove these foods for the next four weeks, but you’ll also focus on nourishing your body with whole foods and supplements in a way that helps you feel better from day one.

Add It In

Improving your gut health isn’t just about removing foods. You also need to focus on adding the foods and supplements that can nourish your body and support balance. Autumn shows you how.

Calculate Your Health

Autumn wants you to start feeling better from day one, and that means eating the right amount of gut-healthy foods. In this video she walks you through the process of calculating your container plan for your specific goals.

Colorful Eating Habits

Autumn explains the different food lists so you have a thorough understanding of what to eat and why this way of eating is so good for you and your gut health.

Week One: The Beginning of Something New

Let’s dive in! Autumn sets you up for success in your first week by sharing her best tips on getting started and what to expect. She’ll help you focus on following the program as designed while you familiarize yourself with the process.

Week Two: Great Expectations

This week your focus will be on managing and reducing stress. Believe it or not, stress can have a major impact on your gut health. Use Autumn’s tips and the included PDFs to pay attention to how you feel, and see what a difference it can make.

Week Three: Building a Better Biome

You’re halfway through the program! This week Autumn wants you to focus on two things: getting better sleep and thoroughly chewing your food. First she shares tips for creating a relaxing nighttime routine to help you get a good night’s rest. Next she explains why breaking down your food is important for your digestion and overall eating habits.

Week Four: Prepare for Re-Entry

Let’s keep the momentum going. You’ve made a lot of changes over the last three weeks, so this week Autumn keeps you focused on eating a variety of foods and trying new gut-friendly recipes. She’ll also make some suggestions about which fitness and nutrition program you might try after The Four Week Gut Protocol, and how to plan for it.

Reintroduction and What Comes Next

Congrats, you’ve reached the end of the four weeks! Now what? If you’ve identified the foods that cause you discomfort, you can keep them out of your diet forever. However, if you’d like to see how your body reacts to the foods you’ve removed, Autumn will show you how to reintroduce them carefully while looking out for signs of sensitivity. A great next step is to follow the Portion Fix program to continue your healthy lifestyle and keep improving your gut health.

4 Steps to Maintenance

So, you've completed The 4 Week Gut Protocol program, now what? In this video, Autumn walks you through four easy steps on how to maintain your new healthy-gut lifestyle.

Autumn’s Gut Health Journey

Autumn shares her real-life struggle with food sensitivities and the physical, mental, and emotional challenges that came with trying to find answers. Hear how her journey back to health led her to create The 4 Week Gut Protocol so you can take care of your own gut health and start feeling great again.

Container Basics

New to the Portion Fix containers? Watch this video for an introduction and see how this simple system provides a balanced healthy eating plan during your gut protocol and beyond.

Autumn's Matcha Latte Recipe

Interested in replacing your morning coffee with a gut friendly pick me up? Autumn takes you step-by-step through her favorite Matcha Latte recipe. Your gut and taste buds will thank you.