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What to Know About 4 Week Gut Protocol by Autumn Calabrese

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Autumn Calabrese’s 4 Week Gut Protocol and 4 Weeks for Every Body workouts are a comprehensive system to help improve digestive issues and overall health. If you’re feeling a bit off or dealing with digestive issues like gas or bloating, this program could be a great fit for you!

Below is our detailed review of the 4 Week Gut Protocol nutrition program, 4 Weeks for Every Body workouts, the digestive supplements, and the real results people saw in a month.

4 week gut protocol review collage

Sleep, stress, hormones, and your diet can cause gastrointestinal issues. Beachbody super trainer Autumn Calabrese spent years with gut issues, and she partnered with a registered dietitian and experts in overall gut health to solve her stomach issues.

From this experience and education, she created 4 Week Gut Health Protocol. It’s a product of her condensed years of knowledge into one simple program. 

You can also Get Our 4 Week Gut Protocol meal plan here

promotional picture for The 4 Week Gut Protocol with Autumn Calabrese holding a cup of tea

What is the 4 Week Gut Protocol?

The 4 Week Gut Protocol’s comprehensive nutrition program provides a step-by-step elimination schedule to help identify food triggers, food sensitivities, and foods that optimize your digestion.

It also includes a series of videos, weekly tips, food lists, and gut-friendly recipes. This program also allows for bio-individuality to help you customize the program for your digestive issues.

Using principles from the 21 Day Fix and portion control containers, you’ll also learn which foods are common triggers and find supplements to help you feel your best.

By the end of the 28 days, you’ll know the 7 characteristically troublesome foods, as well as, how to effectively remove and replace them in your diet to help your overall well-being.

The 4 Week Gut Protocol signs

Take Autumn’s Free Gut Check Quiz

What is included?

  • 4 instructional video classes to help you start and finish the protocol
  • 4 weekly videos with additional tips and encouragement 
  • 1 video class on how to reintroduce foods back into your diet 
  • 1 set of color coded containers
  • Food list to help you identify potential food sensitivities
  • 8 cooking videos
  • Printable of 12 snack recipes
  • Printable program guide and food trackers

You can also add on supplements including Vegan Shakeology, Optimize, and Revitalize. We’ll talk more about those below.

Benefits of Doing the 4 Week Gut Protocol

Many of the test group and our clients have reported:

  • less issues with their digestive tract
  • increased energy levels
  • weight loss
  • improvement in their immune system
  • increase in overall strength
  • less brain fog

These benefits happen because each person is able to identify foods that could be causing digestive sensitivities.

Plus, the low impact workout program is effective and is one of the best ways to challenge yourself without pushing your body to an extreme.

snapshot of Autumn Calabrese 4 Weeks for Every Body

What are the 4 Weeks for Every Body Workouts?

The 4 Weeks for Every Body workouts are designed to help you see results and improve your gut microbiome during 4 Week Gut Protocol.

The fitness program includes four 30-minute unique workouts a week. They are beginner friendly and focus on eccentric (lengthening) strength moves and mobility.

You’ll do 3 strength workouts and 1 low impact cardio workout per week.  If you have the Beachbody MYX bike, you can also choose a cycling class.

At the end of each workout, Autumn’s brother, Bobby, provides a snack to the cast and gives everyone a recipe to try at home.

*If you don’t have Beachbody on Demand / BODi already (or add it on), you won’t be able to access the workouts with just 4 Week Gut Protocol*

Autumn 4 Weeks for Every Body Cycling Workout

What equipment do I need for the workouts?

You’ll need a pair of dumbbells and a core ball.

4 week gut protocol plus every body

When will 4 Week Gut Protocol and 4 Weeks for Every Body be out?

Both the nutrition program and workouts are available now!  The program is available in the US, Canada, UK, and France. Click here to get started!

Autumn holding fruit with the words 4 week gut protocol and 4 weeks fo every body

Do you have to do the workouts and nutrition program together?

You can always do just the nutrition program or low-impact workouts on their own, but the test group saw better results by following both programs together.

Autumn Calabrese 4 week gut protocol results

Who is this program for?

Anyone dealing with digestive issues could benefit from this program.

If you’re not big on meal prep or planning your meals, you may want to skip this program though.

4 Week Gut Protocol Results

mans before and after 4 week gut protocol 4 week gut protocol results

Click here to get started!

4 week gut protocol before and after Erin C. 4 weeks for everybody before and after Maddie M.

Click here to get started! 4 week gut protocol results man Chris P. 4 week gut protocol results Erin H.

Click here to get started!The 4 Week Gut Protocol before and after photo The 4 Week Gut Protocol before and after results The 4 Week Gut Protocol before and after The 4 Week Gut Protocol results female

What are the 4 Week Gut Protocol supplements?

Autumn recommends 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 daily.

While you can do the program without these supplements, they’ve been found to support digestive health and help the body maintain the right environment for healthy intestinal flora.*† 

Are the supplements worth it?

From firsthand experience, I can tell you that Revitalize and Optimize are a must-have in my routine. I even noticed a difference in how I felt even before committing to the meal plan with specific foods!

If you’re researching probiotics or digestive enzymes, these are my favorite — and while I’m not a doctor, I’ve tried a lot of different brands and types!



4 week gut protocol supplements

Could I do another workout program instead?

Autumn and the experts behind the program suggest sticking to a no-impact or low-impact workout while going through the 4 week program. So skip 80 Day Obsession, 9 Week Control Freak, and other intense fitness programs for now.

Beachbody's Ultimate Reset Package Review

Click here to get started!

Take Autumn’s Free Gut Check Quiz

How is the 4 Week Gut Protocol different than the Ultimate Reset?

While both programs use the same supplements, the 4 Week Gut Protocol allows you more flexibility in your meals and customization. Because of this, you’re also allowed to workout which is discouraged with the 21 Day Reset. The Ultimate Reset is also only 3 weeks versus 4.

Learn More About Beachbody’s 21 Day Ultimate Reset

If you’re excited to improve your digestion and feel like yourself again, we’re ready to help! 

containers with autumn calabrese

oUR Personal 4 Week Gut Protocol Review

Now that you know a little bit about the program and we’ve had time to see it — we have a few final words on it.

The Good

If you’re excited to try new foods and recipes, or you’re an Autumn Calabrese fan, you’ll likely love the program.

The Bad

On the other hand, if you don’t like meal prepping or planning out what to eat from a food list, this program isn’t for you.

The Ugly

1. In our opinion (take it for whatever that’s worth), the program could have been more organized. We were disappointed at how hard it was to find the recipes, and some of the guidelines could have been outlined in a simpler way.

Beachbody did respond to the bad user experience within the first few days of it launching, and it’s helped….but it’s still a bit overwhelming. If you’re looking for a “eat this and you’ll feel better” this isn’t for you. We believe it works, but it takes work.

2. We also hate that if you buy this program and don’t have Beachbody on Demand already, you don’t get the workouts.

With all that said, this program is a great way to try new foods and get in more nutrient-dense options in!  Plus, the results people experience have been amazing!

Get started with 4 Week Gut Protocol

It’s important to note — you will need a BODi membership to stream the workouts, but you can buy the nutrition program on its own.

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This post was updated in 2024.

Consult your physician and follow all safety instructions before beginning any exercise program or using any supplement or meal replacement product, especially if you have any unique medical conditions or needs. The contents on our website are for informational purposes only, and are not intended to diagnose any medical condition, replace the advice of a healthcare professional, or provide any medical advice, diagnosis, or treatment.