The 4 week gut protocol is a gut health program created by Beachbody and Autumn Calabrese. It combines with a low-impact 20 minute 4 week workout program called 4 weeks for every body.
This post contains affiliate links, please see my disclaimer for more information. Lauren is an independent team beachbody coach who co-runs The Girl Squad on the BOD app.
can we skip to the good part?
Equipment Needed (both programs)
Listen To The 4 Week Gut Protocol and 4 Weeks For Everybody Podcast Episode
Promo Video of 4 weeks for every body workout and the 4 week gut protocol
4 week gut protocol & 4 weeks for every body before and after results
Get Started With 4 week gut protocol / 4 weeks for every body
what is the 4 week gut protocol?
The 4 week gut protocol is beachbody’s newest nutrition program that launched in March 2022. It was created by Super-Trainer Autumn Calabrese, who also created 9 Week Control Freak, Controlled Stretch, 21 Day Fix, 21 Day Fix Extreme, Hammer and Chisel, 80 Day Obsession, and Country Heat. Autumn has also created the nutrition programs Portion Fix and the cooking show Fixate located on BOD and BODi.
What makes the 4 week gut protocol unique is that it is based off of Autumn’s personal struggle with healing her gut and was created to help others with similar issues. She created the program as a graduate of the Institute of Integrative Nutrition as well as with the help of Beachbody’s expert team of nutritionists and PhDs.
Is the 4 week gut protocol included in the beachbody on demand membership?
The 4 week gut protocol is an add-on purchase to your beachbody on demand membership and comes with access to the workout program 4 Weeks for Everybody.
What does the gut protocol focus on?
Remove highly inflammatory foods
Increase intake of alkaline foods and foods that support a healthy gut
Help rebalance the gut microbiome
Why is this important to your overall health?
The food you eat affects your gut health
Your gut communicates with your brain all day long, so much they call it the “second brain.”
70% of our immune system resides in our gut
95% of our serotonin is manufactured there (this impacts your mood & mental clarity).
Wish you could get more access to Autumn?
With access to 4 week gut protocol, you can get texts from Autumn to keep you accountable. I am personally all about extra reminders to help me focus on the things I want to do (because remembering to do what you want to do is 70% of the battle!).
The Details:
5 steps to improve your gut health over 4 weeks:
The Four R’s (Remove, Replace, Replenish, Rebalance)
What to add in nutrition-wise & physical wise
How many color-coded containers to use
Learn what to eat (big goal: eat more plants)
Move your body using 4 Weeks for Everybody
13 Total Videos: 4 Main Videos, 4 Weekly Focus Videos, 2 Reintroduction videos, 3 bonus videos
20+ Recipes (pdf and vidoes)
15 pdf resources (food lists, health trackers, additonal information)
Additional Things You’ll Want:
For The 4 Week Gut Protocol
Vegan Shakeology
Portion Fix Portion-Control Containers
Supplements: Revitalize and Optimize (these sold out when the program launched, so make sure you grab them if they’re in stock!).
if revitalize and optimize are out of stock, here is what you’d want to look for a comparison — Revitalize: A probiotic supplement with at least 3 billion CFUs of bacillus coagulans. Optimize: A digestive enzyme supplement containing protease, amylase, and lipase.
Access to 4 Weeks for Everybody Workout Program (included) but you’ll want these:
Dumbbells — for all the equipment I use: check out my home gym.
Core ball, from 9 Week Control Freak if you did that program or available on its own or within the bundles.
To get everything at the best price and all at once, check out the bundles.
Let’s chat about 4 Weeks For Every Body the workout program that can be done on it’s own or with the 4 Week Gut Protocol.
Here are all the details on the workout program
Sixteen 30 minute workouts: 4 workouts/wk for 4 weeks
Example Week: Day 1- Pull (strength), Day 2- Legs (Strength), Day 3- Push (strength), Day 4- Cardio
Focus on: low impact, eccentric strength building (think moving down into a squat “eccentric” vs going up from a squat “concentric” or going down the stairs in slow motion “slow eccentric” vs. running up the stairs “fast concentric”)
4 spin classes are available via BODI (add on to BOD)
Workout Calendar to x off each workout so you don’t lose track (my secret to staying consistent)
Equipment: Dumbbells and Core Ball
For all the equipment I use: check out my home gym.Great For: Low Impact, People who hate or struggle with jumping (there is none), completing with the 4 week gut protocol.
Here are the details on the sample workout:
25 minutes
Equipment: Dumbbells and Core Ball (could do it without the core ball, but it’s much more fun & effective to use it!).
*located in the start here section
FAQ: Most Commonly Asked Questions for the 4 Week Gut Protocol
Do the added sugars in Shakeology count toward the overall daily added sugar for The 4 Week Gut Protocol?
Yes, you are allowed 10 grams of added sugar per day, and Shakeology is included in those 10 grams.
Is Vegan Recover allowed? And if so what do we count it as
Plant-based Recover doesn’t have dairy proteins so it is approved to help support your recovery after working out. Be sure to count this toward the 10 grams of added sugar allowed daily.
Is there a difference in digestive enzymes in Shakeology vs Optimize?
The enzyme blends of each product are different. When used together, they provide a comprehensive blend of enzymes that can help break down proteins, fats, and carbohydrates.
Shakeology – Proprietary Blend: Amylase, Cellulase, Lactase, Glucoamylase, Alpha-Galactosidase, Invertase
Optimize – Proprietary Blend: Protease, Papain, Bromelain, Amylase, Lipase
Can you drink coffee while going through The 4 Week Gut Protocol?
You are allowed coffee, but only three 8-oz. cups per week. Review the “Coffee & Tea” page on the Food List (Resources tab) for more information on caffeine limits.
Is there an easy way to see if a recipe on BOD is 4 week gut protocol approved?
Autumn doesn’t use artificial sweeteners or highly processed soy in any of her recipes so mainly look out for NO GLUTEN, NO DAIRY, NO CORN, NO ALCOHOL on the tile or use the 20+ recipes that are gut protocol approved in the program itself
Can you use the gut protocol with intermittent fasting?
There should be no problems with doing The 4 Week Gut Protocol and intermittent fasting.
Should you expect negative effects when removing foods?
Possibly, Autumn stated that depending on how you were eating before (pretty clean or not so great), you may experience some negative symptoms (things like minor headaches/tiredness). These should pass after the first week or so.
Trouble shooting for texts from Autumn
If you initially replied with “no” make sure and send a “yes” reply on your start day to trigger the start of the SMS from Autumn.
If you did reply with “yes” and have yet to receive the welcome message, please text “STOP” to the number (310-438-4750)—wait for confirmation of removal (usually within seconds) and then send “AUTUMN” again to restart the SMS and reply “yes” on the first message. (The message cadence is not every day.)
You can also reply “HELP” to the 310 number and the company that is managing this text service can assist with any issues sending or receiving.
Get all the details on the four weeks gut protocol & 4 weeks for every body podcast
Listen on Apple Podcasts | Spotify | Other Platforms
honest review of the 4 week gut protocol and 4 weeks for every body workout program:
coming soonish.
coming soon. I am currently completing the beachbody workout program 645. I have heard from ladies in The Girl Squad, that they have noticed increased sensitivities to almond and wheat, both of which make me more curious about completing the 4 week gut protocol.
Recently, I have begun to become curious about whether almond milk, of which I drink two half gallons/week has been contributing to an increase in my scalp psoriasis. While almond milk is traditionally a healthy dairy alternative I have been beginning to wonder if it isn’t a good personal choice.
After hearing that a fellow lady in The Girl Squad had confirmation that almonds were irritating to her, I am even more suspicious and also legitimately afraid since I love almonds in my oatmeal and drink a ton of almond milk — but inflammation is bad news bears.
I have switched to coconut milk and have found significantly less scalp psoriasis irritation, but it has not completely resolved (which I didn’t expect but thought I should mention!).
I will update this blog post once I complete the 4 week gut protocol, but to be honest, I’m not 100% sure when that will! If you have specific questions, email me and I will make sure to get you into contact with one of the ladies in The Girl Squad who has completed it!
the 4 week gut protocol promo video
4 weeks for every body workout program promo video
testamonials/results
I’m honestly going to be the only person who tells you that you shouldn’t do this for weight loss or because you want to change how you look.
In my experience, these types of goals do not create lasting momentum because they’re based on results you can’t fully control. Yes, you can lose weight, we all can — but if that’s WHY you’re doing something, you will not continue working out until you’re 90, which is my ultimate goal for you.
I find that the ladies in The Girl Squad, who stick with us 7+ years & counting have goals that include a certain amount of workouts per week and they do it because they want to feel strong, be proud of themselves, and feel better mentally and physically.
The truth of the matter is, we all have a lot of work to do on how we see ourselves in the mirrors, myself included. If results motivate you to start — awesome, but know that you need more to continue for the next five+ years, because that’s why you’re here right?
*workout is under “start here” section (main page)
ready to do 4 week gut protocol and 4 weeks for everybody workout program?
Have you tried the 4 Weeks For Everybody Sample Workout or read through The 4 Week Gut Protocol and you’re ready to do the whole dang thing? I get it, girl, I cannot wait to do it too…
Here are your options:
4 Week Gut Protocol "Veggies Haters" Bundle
(without additional supplements)4 Week Gut Protocol “Veggie Haters” Bundle + additional supplements
If you already have Beachbody on Demand:
4 Week Gut Protocol “Veggie Haters” Bundle (no additional supplements)
4 Week Gut Protocol “Veggie Haters” Bundle (+ additional supplements)
*if it is after Fall 2022 you can access 4 Weeks for Every Body by getting the “workouts only option” here (please note: the 4 week gut protocol will remain an additional purchase).
Prior to Fall 2022, if you purchase “workouts only” you will have to buy separate access to the 4 week gut protocol VIP program for $60 (total $160+ which makes the bundles above a significantly better deal).
Curious about what I chose when I first got started?
In May of 2015, I bought the 21 day fix “Veggie Haters” bundle BUT the caveat is that the Fit Kit Bundle didn’t exist yet (OG beachbody fan over here!).
If I was getting started today, I would buy the Fit Kit Bundle because I hate muscle soreness (recover), struggle with bloating + aren’t always a huge fan of veggies (shakeology), and struggle with hitting that snooze button and must workout in the morning otherwise it doesn’t get done (energize).
In the end, the choice is all yours girlfriend. The important thing is you get moving & start mastering those home workouts so you can get that confidence that only movement can build.
Curious about what supplements I use, how often, or for what purpose/result? Check out my supplement stash.
does not include 4 weeks for everybody vip program until Fall 2022 (anticipated: Sept/Oct 2022)
*will not include the 4 week gut protocol as it will always be an add on purchase
don't forget to request access to…
it’s where me & my bff Marcie spend most of our time sharing our own workouts, our struggles, & cheering on the other ambitious women committing to beachbody on demand workouts. I cannot wait to cheer you on for committing to & falling in love with home workouts. Here’s to creating a fit routine you actually stick to.
AUTHOR: Dr. Lauren Baker, DPT, PT, ATC, MTC is a Physical Therapist & Certified Athletic Trainer, Online Fit Coach, Self-Published Author & Military Wife who has been trying to run away to the circus since 2012 & does aerial in between her home workouts.
She is obsessed with sharing her journey, adventures & knowledge so that you know that literally, ANYTHING is possible with a little bit of Google & a WHOLE lot of courage.
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