The 4 Week Gut Protocol | Eating for improved gut health

Why The 4 Week Gut Protocol?

Unaddressed digestive issues can mess with your immune system, energy levels, even your mood. The 4 Week Gut Protocol is a comprehensive nutrition program that shows you how the food you eat impacts your gut health and overall health. Super Trainer and nutrition expert Autumn Calabrese used her journey to gut health to create this easy-to-follow program that can help you stop guessing and start feeling like your best, healthiest self.

Optimize your gut health

Food, exercise, stress, and sleep can all impact the gut microbiome. Super Trainer and nutrition expert Autumn Calabrese has created a systematic, step-by-step approach to help you isolate and sideline foods that may cause digestive troubles, choose foods that help support a healthy gut, and help rebalance your gut microbiome. You’ll use color-coded containers to get the right mix of nutrients for amazing results. To help you feel your best, Autumn recommends pairing the program with The 4 Week Gut Protocol Optimize & Revitalize supplements (sold separately), to deliver the one-two punch your gut needs to help promote good gut bacteria and healthy digestion, support nutrient absorption and bioavailability, and support beneficial flora in the gastrointestinal tract.**

Feel great again in just 4 weeks

Ashley B.

Lost 14 lbs. in 4 weeks^†

“I feel like a new person. I wake up with no headaches, no stomach aches, and no mood swings. I’ve gained more strength through this program because my body has been able to build properly! [This] transformed my mind and body."

Erik F.

Lost 21 lbs. in 8 weeks^†

"What I got out of this program… is a new life. Within a few days... I immediately noticed changes in my gut health. I felt more energy and I noticed weight coming off the scale. I saw results and progress quickly and when I see that I stay encouraged and get more driven.”

Ashley B.

Lost 6 lbs. in 4 weeks^†

"I feel amazing! My skin has cleared up dramatically- both redness and acne have subsided. I had no idea how much inflammation I had in my face, stomach... and arms [and] that has now gone away.”

Jasmine B.

Lost 9 lbs. in 4 weeks^†

“The changes even after a week of following both 4 Weeks for Every Body and 4 Week Gut Protocol were incredible! 4 Week Gut Protocol is simple to follow and got me back on track to better eating habits!”

Nikki A.

Lost 2 lbs. in 4 weeks^†

"I was absolutely shocked by the difference in my skin... [my] acne and irritation/redness had improved drastically!"

Pablo D.

Lost 11 lbs. in 4 weeks^†

“My sleep has improved so much and I sometimes even wake up refreshed before my alarm goes off. I no longer need a power nap just to make it through the day. It’s amazing how what you put into your body truly affects every part of your quality of life.”

Sarah P.

Lost 9 lbs. in 4 weeks^†

"In the last four weeks, I’ve lost my belly bloat, 9 pounds and 15 total inches. My sleep quality has improved, my joints feel better... and [I'm] able to focus more on things throughout the day.”

Terra L.

Lost 12 lbs. in 4 weeks^†

"The inflammation in my body has gone down, I'm less bloated, and my skin is clearer... I am now eating the proper portions and am much more aware of how my body responds to certain foods."

Anita D.

Lost 16 lbs. in 4 weeks^†

"I could not believe the results I was getting in such a short time. It was not even about the numbers I was seeing. I was finally feeling like me again. I felt energized, less inflamed, and overall my mind was much clearer."

†Results vary based on starting point and effort using The 4 Week Gut Protocol nutrition program with 4 Weeks for Every Body fitness program. These individuals are independent BODi Partners. Nikki and Ashley's extraordinary results for their unique skin conditions are not typical.

What you get

30 recipes, program materials, resources, and a food tracker. Portion-control containers sold separately.^‡

Yummy and Good for the Gut

With 30 recipes and 17 recipe videos, and a meal planning toolkit, you'll have no problem staying on track and will be pleasantly surprised at how you can make delicious AND gut-friendly meals and snacks, to satisfy any craving. These tools are designed to give you ideas on how to use your containers and how to meal prep with Gut Protocol-approved recipes. The goal is for you to get in tune with YOUR body. Pay attention to what makes YOU feel good and what doesn’t.

Resources to focus on YOU

Daily food and mood tracker, 7-day meal plans, and access to the FIXATE cooking channel with 100s of delicious recipes. These include a program guide, tips, charts, and multiple trackers for progress, measurements, and food sensitivities, so you can stay committed throughout the program and pinpoint problem foods and ingredients. You also get container calculations and food lists (including vegan) to set you up for success. And finally, you can order The 4 Week Gut Protocol Cookbook (sold separately*) to get 100+ delicious recipes for every meal, plus snacks. Autumn helps take out the guesswork, so you can focus on feeling great.

*Available printed in English, and digitally in Spanish and French

4 Steps to Feeling Great, and More!

There are 4 program videos, 4 weekly FOCUS videos, 1 reintroduction video, and 4 Steps to Maintenance. These help you understand the key principles of the program - the 4 R's - explaining which foods are most likely to cause digestive issues, and how to focus on adding what nourishes your body and supports balance, so you can sustain this gut-healthy lifestyle. Autumn also helps you calculate your container plan and understand the recommended food lists.

4 Steps to Feeling Great, and More!

There are 4 program videos, 4 weekly FOCUS videos, 1 reintroduction video, and 4 Steps to Maintenance. These help you understand the key principles of the program - the 4 R's - explaining which foods are most likely to cause digestive issues, and how to focus on adding what nourishes your body and supports balance, so you can sustain this gut-healthy lifestyle. Autumn also helps you calculate your container plan and understand the recommended food lists.

Yummy and Good for the Gut

With 30 recipes and 17 recipe videos, and a meal planning toolkit, you'll have no problem staying on track and will be pleasantly surprised at how you can make delicious AND gut-friendly meals and snacks, to satisfy any craving. These tools are designed to give you ideas on how to use your containers and how to meal prep with Gut Protocol-approved recipes. The goal is for you to get in tune with YOUR body. Pay attention to what makes YOU feel good and what doesn’t.

Resources to focus on YOU

Daily food and mood tracker, 7-day meal plans, and access to the FIXATE cooking channel with 100s of delicious recipes. These include a program guide, tips, charts, and multiple trackers for progress, measurements, and food sensitivities, so you can stay committed throughout the program and pinpoint problem foods and ingredients. You also get container calculations and food lists (including vegan) to set you up for success. And finally, you can order The 4 Week Gut Protocol Cookbook (sold separately*) to get 100+ delicious recipes for every meal, plus snacks. Autumn helps take out the guesswork, so you can focus on feeling great.

*Available printed in English, and digitally in Spanish and French

No-Impact Workouts Boost the Benefits of the Gut Protocol

Studies show that moderate exercise can have a positive impact on digestive health. That’s why Autumn created 4 Weeks for Every Body, the no-impact fitness program that takes the stress off your joints, so your body can do the work it needs to support your gut. Workouts are 30 minutes or less, 4 days a week, and include a modifier, making it easy to maintain consistency while you build overall strength and mobility. Using dumbbells and the core ball, the 4 Weeks for Every Body program is designed to work for every fitness level. It’s simple enough with modifications for beginners, and challenging enough without them for even advanced users to feel the burn, without causing an abundance of stress on the body. 4 Weeks for Every Body workouts are available for FREE on BODi.