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.
Beachbody 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 “triggers.”
And now you can, too.
It’s simple: Eliminate foods that trigger your 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 unique, comprehensive nutrition program that follows a step-by-step elimination schedule to help identify and isolate food triggers.
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.
Even if you haven’t experienced gut issues, 4 Weeks for Every Body can be done on its own and is perfect for people who want to minimize 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.
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 by identifying and eliminating food triggers that are often the cause of gastric distress.
What should I expect from this program?
Don’t let the word “elimination” scare you — 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.
Will I receive 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 Beachbody Optimize for digestive enzymes that help support nutrient absorption and bioavailability; the pre- and probiotic Beachbody 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.*†
Autumn can help you find alternatives if they’re not available in your market.
Do I have to follow Portion Fix or 2B Mindset to do this program?
No, anyone can jump into this program, though it is container-based and pairs well with Portion Fix.
Should I exercise during an elimination diet?
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 optional, no-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 no-impact program that makes consistency and results achievable for EVERY BODY.
While exercise is recommended when you take on a food elimination plan, 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!).
There are also 4 optional indoor cycling rides that you can integrate with your regular workouts.
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.
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, no-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 is recommended.
When can I access The 4 Week Gut Protocol and 4 Weeks for Every Body?
The two programs will be available in March 2022.
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.
A bestselling author of Lose Weight Like Crazy Even if You Have A Crazy Life and 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.
