4 Week Gut Protocol

What is The 4 Week Gut Protocol™?

Unaddressed food sensitivities can mess with your digestion, energy levels, immune system, and even your mood. Super Trainer and nutrition expert Autumn Calabrese created The 4 Week Gut Protocol to show you how the food you eat impacts your gut health and your overall health. The program teaches you how to eat to support a healthy gut and help rebalance your gut microbiome. Autumn worked with Beachbody’s expert team of nutritionists and PhDs to create a comprehensive program that’s easy to follow, so you can start feeling better from day 1.

What is 4 Weeks For Every Body™?

Studies show that moderate exercise can have a positive impact on digestive health. So Autumn created a no-impact, 4-day-a-week fitness program to help enhance the benefits of The 4 Week Gut Protocol. These workouts help reduce the stress on your joints so your body can focus on doing the work it needs to support your gut. And since the workouts are 30 minutes or less, it’s easy to maintain consistency while you build overall strength and mobility. Done together, these two programs can help you get back on a path to long-term health and wellness.

What’s unique about The 4 Week Gut Protocol and 4 Weeks For Every Body?

• Autumn has had personal experience with gut health issues, so she was determined to create a solution that could help her and millions of people feel great again.

• It’s the first Beachbody program that combines a specific protocol to help support optimal gut health AND a fitness program to help optimize your overall health.

• Change begins on day 1. You’ll sideline problem foods known to cause gut distress, and add in ingredients and supplements to help promote a balanced gut. By the end of four weeks, you should feel the difference— mentally, physically, and emotionally.

• 4 Weeks For Every Body is Beachbody’s first no-impact fitness program where everybody can get results. Autumn also created 4 bonus cycling workouts available exclusively on BODi.

How does The 4 Week Gut Protocol work, and what’s included?

• You’ll remove the most common foods known to cause gut issues.

• Four program videos walk you through the protocol so you can get started right away.

• Four weekly FOCUS videos educate, empower, and encourage you to keep going.

• A reintroduction video helps you add foods back in and continue to support your gut health.

• You’ll use color-coded containers along with revised food lists to get the perfect mix of nutrients while identifying potential food sensitivities.

• You’ll get 8 delicious new 4 Week Gut Protocol recipe videos plus 12 snack recipe PDFs.

• A program guide, trackers, and more help you stay committed. (All materials are digital.)

• Optional healthy supplements like Vegan Shakeology (sold with a Total-Solution Pack) and Beachbody Optimize and Revitalize (sold separately) feed your body key nutrients while helping support gut health and digestion.

What are the 4 Weeks For Every Body workouts

like, and what do you need to complete them?

• Under 30 minutes, 4 days a week.

• Minimal equipment—use dumbbells and a Core Ball.

• For all fitness levels. There are modifications for beginners, while advanced exercisers will definitely feel challenged.

• Intensity, not impact, is what gets you results. The workouts focus on eccentric muscle contractions to optimize your time under tension, helping you get stronger, toned, and fit faster.

• Introduction video, workout calendar, and printable dumbbell tracker help you get maximum results. (All materials are digital.)

• Optional: If you choose to add an extra day of movement, check out one of Autumn’s 4 bonus cycling workouts, 4 Rides For Every Body, exclusively on BODi. Beachbody On Demand Interactive has a variety of live and on-demand classes to choose from—so listen to your body and give it what it needs!