{"id":6778,"date":"2026-04-21T12:00:42","date_gmt":"2026-04-21T18:00:42","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=6778"},"modified":"2026-04-21T12:09:52","modified_gmt":"2026-04-21T18:09:52","slug":"4-week-gut-protocol","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2026\/04\/21\/4-week-gut-protocol\/","title":{"rendered":"The 4 Week Gut Protocol"},"content":{"rendered":"

The 4 Week Gut Protocol<\/a><\/strong> is a comprehensive nutrition program designed to help promote overall gut health and eliminate gastric distress.\u00a0If you\u2019re dealing with stomach woes, you\u2019re not the only one. Things like stress, sleep, exercise, and the food you eat can all impact the health of your gut.<\/p>\n

I have made two investments in my nutrition to improve my health. The first was The Ultimate Reset<\/a><\/strong> in 2012. The second was the 4 Week Gut Protocol<\/a><\/strong> in 2024. Both have paid dividends since then with changed habits and new habits that have been priceless, as they say. You can learn more about The Ultimate Reset here.<\/a><\/strong><\/p>\n

\n

\"The<\/a><\/p>\n

BODi trainer and nutrition expert Autumn Calabrese is no stranger to tummy troubles.<\/p>\n

She\u2019s struggled with the issue over the years \u2014 but after much trial and error and working closely with her doctor, she\u2019s finally learned how to uncover her \u201cfood sensitivities.\u201d<\/p>\n

And now you can, too.<\/p>\n

It\u2019s simple: Isolate foods that might be causing digestive sensitivities. Add in no-impact exercise.<\/p>\n

Combining her firsthand experience and expertise, Autumn found a way to tackle her physically and emotionally challenging gastrointestinal issues. She also tied in a workout schedule that\u2019s easy to follow and easy on the joints.<\/p>\n

It all starts with\u00a0The 4 Week Gut Protocol program<\/a><\/strong>\u00a0\u2014 a comprehensive nutrition plan that shows you how the food you eat can impact your gut health and how much your gut health impacts your\u00a0overall<\/em>\u00a0health.<\/p>\n

The program can help you discover foods that are impacting your digestive health and give you the tools to help overcome discomfort.<\/p>\n

Because studies show gentle exercise can help positively impact your gut health, Autumn also created\u00a04 Weeks for Every Body<\/strong>\u00a0to enhance the benefits of The 4 Week Gut Protocol.<\/p>\n

Many people have gut issues without realizing it so Autumn encourages everyone to try The 4 Week Gut Protocol. She also wants you to pair it with 4 Weeks for Every Body to minimize the impact on your joints.<\/p>\n

Together,\u00a0The 4 Week Gut Protocol<\/a><\/strong> and 4 Weeks for Every Body<\/a><\/strong>\u00a0can help give you the tools to support your gut-healthy lifestyle and create a balanced food-and-fitness routine that\u2019s right for you.<\/p>\n

The 4 Week Gut Protocol<\/strong><\/h2>\n

The 4 Week Gut Protocol is a unique, comprehensive nutrition program designed to help promote overall gut health. It also isolates the most common foods and ingredients that can cause gastric distress and undermine your health and well-being.<\/p>\n

What should I expect from this program?<\/strong><\/h3>\n

Autumn walks you through step-by-step instructional videos to show you exactly what to do. She also shows you when to do it, and how to do it in a way that isolates the potentially problematic foods.<\/p>\n

Over the course of 4 weeks, she\u2019ll show you how to remove 7 characteristically troublesome foods so you can slowly but effectively remove, replace, and rebalance.<\/p>\n

Who should do this program?<\/strong><\/h3>\n

Anyone with digestive issues can benefit from The 4 Week Gut Protocol.<\/p>\n

Will I receive recipes and advice on what foods to eat?<\/strong><\/h3>\n

Of course! You\u2019ll get food lists to make staying on track seamless, 8 program-friendly recipe videos and PDFs. In addition, you get weekly tips to encourage and educate along the way.<\/p>\n

Which supplements should I be taking?<\/strong><\/h3>\n

Autumn suggests Beachbody Optimize for digestive enzymes that help support nutrient absorption and bioavailability.<\/p>\n

The pre and probiotic Beachbody Revitalize to help support beneficial flora in the gut, and Vegan Shakeology<\/a><\/strong>\u00a0\u2014 all taken daily to help you get the most out of The 4 Week Gut Protocol.<\/p>\n

These supplements can help support digestive health and help the body maintain the right environment for healthy intestinal flora.*\u2020<\/sup><\/p>\n

Autumn can help you find alternatives if they\u2019re not available in your market.<\/p>\n

\"Introducing<\/a><\/p>\n

 <\/p>\n

Do I have to follow\u00a0<\/strong>Portion Fix<\/a>\u00a0or\u00a0<\/strong>2B Mindset<\/a>\u00a0to do this program?<\/strong><\/h3>\n

You won\u2019t be following Portion Fix or 2B Mindset with The 4 Week Gut Protocol.<\/p>\n

The 4 Week Gut Protocol is a comprehensive nutrition program itself so anyone can do this, regardless of what nutrition program you usually follow.<\/p>\n

Should I exercise while doing this program?<\/strong><\/h3>\n

Research suggests that working out can positively affect gut health. Doing so during The 4 Week Gut Protocol can help enhance your results, but it\u2019s not required.1<\/sup><\/p>\n

To avoid overtaxing the body, Autumn created the no-impact fitness program 4 Weeks for Every Body<\/a><\/strong>. It can be done by itself or paired with The 4 Week Gut Protocol.<\/p>\n

4 Weeks for Every Body<\/strong><\/h2>\n

What kinds of workouts are in the program?<\/strong><\/h3>\n

4 Weeks for Every Body is the perfect fitness companion to Autumn\u2019s 4 Week Gut Protocol \u2014 a no-impact program that makes consistency and results achievable for EVERY BODY.<\/p>\n

While exercise is recommended when you take on 4 Week Gut Protocol, it shouldn\u2019t be so rigorous that it interferes with your body\u2019s work in helping your gut.<\/p>\n

Autumn expertly crafted these workouts around exertion, not impact, to fit your gut fix journey.<\/p>\n

You\u2019ll do a total of 16 workouts \u2014 4 workouts per week for 4 weeks \u2014 all under 30 minutes (including the warm-up and cooldown!).<\/p>\n

There are also 4 optional indoor cycling rides that you can integrate with your regular workouts.<\/p>\n

The focus is on eccentric (lengthening) exercise that leverages the benefits of time under tension to maximize results.<\/p>\n

Every minute is purposeful and effective \u2014 and designed to complement the results you can achieve with The 4 Week Gut Protocol.<\/p>\n

Who Is 4 Weeks for Every Body for?<\/strong><\/h3>\n

4 Weeks for Every Body is for anyone who\u2019s looking for a manageable way to get results. It is a simple yet incredibly effective fitness program that\u2019s easy on the joints.<\/p>\n

The workouts make it easy to maintain consistency with no-frills, no-impact exercises. They help your overall strength, mobility, and vitality, so EVERY BODY can get results.<\/p>\n

What equipment will I need?<\/strong><\/h3>\n

You\u2019ll need a pair of dumbbells, and a core ball is recommended.<\/p>\n

When can I access The 4 Week Gut Protocol and 4 Weeks for Every Body?<\/strong><\/h3>\n

The two programs will be available starting March 15, 2022.<\/p>\n

Who Is Autumn Calabrese?<\/strong><\/h2>\n

Autumn Calabrese is the creator of 4 Weeks for Every Body,\u00a09 Week Control Freak,\u00a021 Day Fix, and other fitness programs, as well as nutrition programs The 4 Week Gut Protocol and the breakthrough weight-loss system Portion Fix.<\/p>\n

A bestselling author of\u00a0Lose Weight Like Crazy Even if You Have A Crazy Life<\/em>\u00a0and host of the\u00a0FIXATE cooking show, she\u2019s an IIN-certified holistic health coach and has held certifications from NASM and AFPA.<\/p>\n

1<\/sup>Medical News Today<\/a><\/em><\/p>\n

\u2020Not all products may be available in your market.<\/em><\/p>\n

<\/div>\n
<\/div>","protected":false},"excerpt":{"rendered":"

The 4 Week Gut Protocol is a comprehensive nutrition program designed to help promote overall gut health and eliminate gastric distress.\u00a0If you\u2019re dealing with stomach woes, you\u2019re not the only one. Things like stress, sleep, exercise, and the food you eat can all impact the health of your gut. I have made two investments in […]<\/p>\n","protected":false},"author":1,"featured_media":11382,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[1085,918,919],"tags":[2015,2016,2017,2018],"class_list":{"0":"post-6778","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-focused-nutrition","8":"category-healthy-living-and-eating","9":"category-programs-to-lose-weight","10":"tag-gut","11":"tag-gut-health","12":"tag-gut-microbiome","13":"tag-how-to-improve-gut-health","14":"czr-hentry"},"yoast_head":"\nThe 4 Week Gut Protocol - Fitness, Health & Longevity With Coach Rich Dafter<\/title>\n<meta name=\"description\" content=\"The 4 Week Gut Protocol is a comprehensive nutrition program designed to help promote overall gut health and eliminate gastric distress\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/howtobefit.com\/coach-blog\/2026\/04\/21\/4-week-gut-protocol\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The 4 Week Gut Protocol - 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