The 4 Week Gut Protocol – Challenge Group Guides

Prep Day 1:

US

Welcome to our 4 Week Gut Protocol Group!

I’m so happy you’re here. As we kick off our Prep Week, let’s dive into what The 4 Week Gut Protocol is all about. Super Trainer and nutrition expert Autumn Calabrese created this program to show you how the food you eat can impact your gut health and your overall health. Many people have gut issues without even realizing it!

Autumn personally struggled with food sensitivities and gut health issues, so she made it her mission to create a program that could help everybody! She worked with Beachbody’s expert team of nutritionists and PhDs to make it easy to follow, so you can start feeling like your best, healthiest self. While weight loss can be an added benefit of this program, it’s not the main goal. The goal is a happy, healthy gut!

Studies show that moderate exercise can have a positive impact on gut health too, so Autumn also created the 4 Weeks For Every Body fitness program to help enhance the benefits of the gut protocol. The workouts are crafted around exertion, not impact, to help minimize the stress on your joints while still giving you a good workout in under 30 minutes. The two programs are meant to be done together for best results.

4 Weeks For Every Body is available to all Beachbody On Demand members who purchase The 4 Week Gut Protocol, so make sure you’re subscribed! Reach out to me if you need a Beachbody On Demand membership.

If that’s not enough, Autumn also created four indoor cycling workouts called 4 Rides For Every Body, exclusively on BODi. If you purchased a Total-Solution Pack, you could have opted in to the first 30 days of membership access to BODi. But if you still need a BODi membership, send me a message.

Did you know?
In the US alone, a staggering 60+ million people suffer from digestive issues or food sensitivities.

Let’s get to know each other. Share a little about yourself and your goals. I’ll go first in the comments!

Why are you excited for The 4 Week Gut Protocol?
What are your goals for this program?
How can our group help you reach your goals?
Do you have a friend or family member doing the program with you? It’s a great way to stay accountable (along with this group, of course!).

Today’s To-Do’s:
Watch “Autumn’s Story” video to learn more about why she created this program. And spend some time checking out your Program Guide. It has an overview of the protocol as well as info on Vegan Shakeology and the Beachbody Optimize and Revitalize supplements. We’ll chat more about these in the coming days, but if you have any questions, feel free to DM me!

Coach Tip

Feel free to share your goals for this program, your past struggles, or what you hope to get out of this group.

CA

Welcome to our 4 Week Gut Protocol Group!

Let’s get to know each other. Share a little about yourself and your goals. I’ll go first in the comments!

Why are you excited for The 4 Week Gut Protocol?
What are your goals for this program?
How can our group help you reach your goals?
Do you have a friend or family member doing the program with you? It’s a great way to stay accountable (along with this group, of course!).

Today’s To-Do’s:
Watch “Autumn’s Story” video to learn more about why she created this program. And spend some time checking out your Program Guide. It has an overview of the protocol as well as info on Vegan Shakeology. We’ll chat more about these in the coming days, but if you have any questions, feel free to DM me!

Coach Tip

Feel free to share your goals for this program, your past struggles, or what you hope to get out of this group.

UK

Welcome to our 4 Week Gut Protocol Group!

If that’s not enough, Autumn also created four indoor cycling workouts called 4 Rides For Every Body, exclusively on BODi. If you have purchased a Total-Solution Pack, you could have opted in to the first 30 days of membership access to BODi. But if you still need a BODi membership, send me a message.

Let’s get to know each other. Share a little about yourself and your goals. I’ll go first in the comments!

Why are you excited for The 4 Week Gut Protocol?
What are your goals for this program?
How can our group help you reach your goals?
Do you have a friend or family member doing the program with you? It’s a great way to stay accountable (along with this group, of course!).

Today’s To-Do’s:
Watch “Autumn’s Story” video to learn more about why she created this program. And spend some time checking out your Program Guide. It has an overview of the protocol as well as info on Vegan Shakeology. We’ll chat more about these in the coming days, but if you have any questions, feel free to DM me!

Coach Tip

Feel free to share your goals for this program, your past struggles, or what you hope to get out of this group.

Welcome to The 4 Week Gut Protocol Group Guide!

Prep Day 2:

You are now learning how food can affect your gut health, but did you also know that exercise, sleep, and stress have an impact too?

That’s why Autumn created such a comprehensive program. She’ll not only help you try and figure out which foods you’re sensitive to, she’ll also give you tips for helping manage stress and create a relaxing nighttime routine. Plus, you get the 4 Weeks For Every Body workouts!

The 4 Week Gut Protocol program includes:

Program Guide
4 program videos and four weekly FOCUS videos
Portion Fix hybrid container plans
Food lists specifically for this program
Log sheets, Calorie Target calculators, Food Tracker Worksheet, and Bristol Stool Chart
Gut-healthy recipes and snack ideas
Access to the 4 Weeks For Every Body workouts

You’ll find all these on Beachbody On Demand (BOD), and I’ve uploaded the PDFs into the “Files” section of this BODgroup.

To access the 4 Weeks For Every Body workouts, sign in to BOD on your computer or phone and go to Programs. If you need a BOD membership, let me know and I’ll help you get signed up. Make sure you download the Beachbody On Demand app to access the program and this group!

Today’s To-Do’s:
Watch “The Foundation of a Healthy Gut” video to get an overview of the program and why good gut health is so important. Then spend some time looking through all the program materials. You don’t have to master it all today, but it’s a good idea to get familiar with what’s to come.

Coach Tip

Upload the Program Guide and other PDFs to the “Files” section of this group on BODgroups so your challengers have easy access to them.

Prep Day 3:

Have you tried the 4 Weeks For Every Body Sample Workout yet? It’s amazing how you can get such a great workout with NO impact!

Research shows that moderate exercise can have a positive impact on digestive health, which is why Autumn created these workouts to go with your gut protocol. Please commit to doing them with us! They’re designed to help build overall strength, mobility, and vitality.

Do you have your dumbbells and Core Ball ready to go? The Core Ball is optional, but it can really help target your muscles, so if you need one let me know.

Today’s To-Do’s:
Watch “The 4 R’s” video so you understand the key principles of the program: Remove, Replace, Replenish, and Rebalance. And do the Sample Workout if you haven’t already.

Prep Day 4:

US

One of the key ways to help support gut health is through proper supplementation. That’s why Vegan Shakeology and Beachbody Optimize and Revitalize are so important in this program.

Vegan Shakeology feeds your body the nutrients it needs while supporting healthy digestion. Make sure it’s the vegan formula since we’re removing dairy for the duration of this program! Drink it daily to help get the important benefits.*

Optimize is a blend of digestive enzymes that help support nutrient absorption and bioavailability for a functional digestive tract.*

Revitalize is a prebiotic and probiotic blend that can help support beneficial flora in the intestinal tract.*

If you don’t have these supplements, reach out and I’ll help you get them. There’s a special offer on the Optimize/Revitalize combo created just for this program.

One more thing: If you already use Beachbody Performance Energize you can keep taking it during this program. It can help increase energy, endurance, and focus during your 4 Weeks For Every Body workouts.* DM me if you want more info.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Today’s To-Do’s:

Watch the “Add It In” video. The protocol isn’t just about removing foods. It’s also important to add things that help nourish and support your gut.
Let us know which Vegan Shakeology flavor you’re drinking.

CA

One of the key ways to help support gut health is through proper supplementation. That’s why Vegan Shakeology is so important in this program.

One more thing: If you already use Beachbody Performance Energize you can keep taking it during this program. It’s great for helping temporarily promote alertness and wakefulness, enhancing cognitive performance, and promoting endurance. DM me if you want more info.

Today’s To-Do’s:

Watch the “Add It In” video. The protocol isn’t just about removing foods. It’s also important to add things that help nourish and support your gut.
Let us know which Vegan Shakeology flavor you’re drinking.

UK

One of the key ways to help support gut health is through proper supplementation. That’s why Vegan Shakeology is so important in this program.

There are stories of people drinking Shakeology for years because it helps support energy levels,† normal digestion,‡ and immune system function.††

One more thing: If you already use Beachbody Performance Energize you can keep taking it during this program. Try taking Energize before you hit play. It’s great for helping improve intense exercise performance and sharpen focus.*ƒ DM me if you want more info.

††Vitamins A, C, D, B6, B12, Zinc, and Selenium contribute to the normal function of the immune system.
†Magnesium contributes to normal energy-yielding metabolism.
*Contains caffeine, which enhances mental alertness during intense muscular activity.
ƒRequires 2 scoops.

Today’s To-Do’s:

Watch the “Add It In” video. The protocol isn’t just about removing foods. It’s also important to add things that help nourish and support your gut.
Let us know which Vegan Shakeology flavor you’re drinking.

Prep Day 5:

We’re so close to getting started! If you’ve used Autumn’s Portion Fix containers before, you know how simple and effective they are. We’re going to use them for the gut protocol, along with food lists Autumn created just for this program.

The containers help you eat the right balance of nutrients in the right amounts for your body and goals. They look small, but they hold a ton.

As we gear up to start the program, it is important to get your mind and body aligned to ensure you have the most success. Try to maintain a consistent sleep schedule and minimize stress as much as possible (Autumn will give some tips about this in the coming days). Listen to your body so you can become aware of how sleep, stress, and food affect you.

Today’s To-Do’s:

Watch the “Calculating Your Health” video, then use the Calorie Calculator PDF to find your Portion Fix container plan.
If you’ve never used the containers before, you should also watch “Container Basics.” And if you’re a container pro, I still recommend watching this video!

If you have any questions, ask them here! It’s important to stay connected in this BODgroup for support and accountability. We’ll share our successes and struggles together. That’s how we get results!

Coach Tip

Help the participants answer questions about the calorie calculators, Portion Fix containers, and food trackers. Share any personal experience you have with the containers.

Prep Day 6:

Let’s plan our shopping lists for the week!

I’m sure you’ve looked over the food lists by now. Have you checked out Autumn’s recipes and snacks yet? They’ll give you some great ideas about how to eat on this protocol.

Let’s share some meals and snacks with each other to get our creative juices flowing. Try to include as many different plants as you can. Comment below with some of your ideas!

Today’s To-Do’s:

Watch the “Colorful Eating Habits” video.
Make your grocery list and go shopping.

Prep Day 7:

US

Are you ready to start feeling great again?

Before we jump in tomorrow, I have a little homework for you. Take your “before” photos and measurements and write them in your measurement tracker or enter them directly in the BOD app. I know, no one wants to do this part, but it really is so helpful. The scale doesn’t tell the whole story. But your photos can show less bloating, more muscle definition, or your clothes fitting better.

There’s another perk to logging your “before” and “after” measurements and photos—you can use them to enter the Beachbody Challenge contest. Enter by May 31 and you can get an exclusive The 4 Week Gut Protocol T-shirt (while supplies last)—and be entered for a chance to win cash prizes. Visit TheBeachbodyChallenge.com to view the full terms and details.

Want to receive check-in texts from Autumn while you do The 4 Week Gut Protocol? Text “AUTUMN” TO (310) 438-4750 on the day you are starting the program. (US & CA English Only) Texts sent via automated tech. Consent not required to start.

Today’s To-Do’s:

Take your “before” pics and log your measurements.
Set your Vegan Shakeology, Optimize, and Revitalize on the counter where you can see them tomorrow morning.
Meal prep if you haven’t already.
Have your food tracker ready to go.

Get a good night’s rest—I’ll see you all back here tomorrow!

CA

Are you ready to start feeling great again?

Today’s To-Do’s:

Take your “before” pics and log your measurements.
Set your Vegan Shakeology on the counter where you can see them tomorrow morning.
Meal prep if you haven’t already.
Have your food tracker ready to go.

Get a good night’s rest—I’ll see you all back here tomorrow!

UK

Are you ready to start feeling great again?

There’s another perk to logging your “before” and “after” measurements and photos—you can use them to enter the Beachbody Challenge contest. Enter by 31 May and you can get an exclusive The 4 Week Gut Protocol T-shirt (while supplies last)—and be entered for a chance to win cash prizes. Visit TheBeachbodyChallenge.com to view the full terms and details.

Today’s To-Do’s:

Take your “before” pics and log your measurements.
Set your Vegan Shakeology on the counter where you can see them tomorrow morning.
Meal prep if you haven’t already.
Have your food tracker ready to go.

Get a good night’s rest—I’ll see you all back here tomorrow!

Day 1:

Welcome to Day 1 of The 4 Week Gut Protocol! Are you excited to get started?

REMINDER: Don’t forget to Text “AUTUMN” TO (310) 438-4750 on your Day 1 so that you can receive check-ins from Autumn as you go through The 4 Week Gut Protocol. (US & CA English Only) Texts sent via automated tech. Consent not required to start.

Watch the weekly focus video “Week One: The Beginning of Something New.” Make up your mind to let go of the stuff that no longer serves you.

Removing a bunch of foods at once can be a major adjustment, so give yourself grace to feel a little physically or emotionally uncomfortable. It’s OK to let go of the stuff that no longer serves you.

Remember too that you can always rewatch any of the videos to pick up new tips or find insights you didn’t catch the first time. As Autumn says, it’s OK to be a beginner!

Today’s 4 Weeks For Every Body workout is Week 1: Pull. This total-body workout targets your biceps, back, glutes, and quads. You’ll use the Core Ball in this one (it’s optional, but highly encouraged). Pay attention to Autumn’s cues, work hard, and focus on working your body and your mind! Exercise is amazing for your physical and mental health.

Share how you’re feeling!

Coach Tip

Encourage your group to use the dumbbell trackers so they can see how much they improve over the four weeks.

Day 2:

US

I know it can be challenging to remove a bunch of foods at once, so let’s focus on what we’re adding to replace and rebalance your body. This is a food-first approach that’s supported by supplements that can help promote your gut health.

Vegan Shakeology: Not only does it help fill gaps in your nutrition, it can help curb cravings and provide healthy energy.* Try the Vegan Apple Spice Shakeology recipe under The 4 Week Gut Protocol tile on BOD and let us know what you think!

Optimize: This proprietary blend of enzymes helps your body break down carbs, protein, and fat.*

Revitalize: A prebiotic and probiotic blend that can help support beneficial flora in the digestive tract to aid digestion and help maintain gut health.*

Are you using all three of these supplements? If you still need any, just let me know and I’ll help you get them.

Today’s 4 Weeks For Every Body workout is Week 1: Legs. This workout will help you burn calories and build lower-body strength. Let us know what you think of it!

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

CA

Vegan Shakeology: It’s a key part of focusing on your health, so you’ll want to drink it daily for all those yummy proteins, antioxidants, bacillus coagulans, phytonutrients, digestive enzymes, fiber, and adaptogens.
Try the Vegan Apple Spice Shakeology recipe under The 4 Week Gut Protocol tile on BOD and let us know what you think!

Are you using Vegan Shakeology? If you still need any, just let me know and I’ll help you get them.

Today’s 4 Weeks For Every Body workout is Week 1: Legs. This workout will help you burn calories and build lower-body strength. Let us know what you think of it!

UK

Vegan Shakeology: it helps support energy levels,† normal digestion,‡ and immune system function.††
Try the Vegan Apple Spice Shakeology recipe under The 4 Week Gut Protocol tile on BOD and let us know what you think!

Are you using all three of these supplements? If you still need any, just let me know and I’ll help you get them.

Today’s 4 Weeks For Every Body workout is Week 1: Legs. This workout will help you burn calories and build lower-body strength. Let us know what you think of it!

††Vitamins A, C, D, B6, B12, Zinc, and Selenium contribute to the normal function of the immune system.
†Magnesium contributes to normal energy-yielding metabolism.

Day 3:

How are you feeling? Do you notice a difference yet?

It’s your first rest day from the workouts, and I’ll bet you’re happy about that! But if you want to get some movement in, check out BODi for a yoga or Pilates workout, or even one of Autumn’s new cycling workouts called 4 Rides For Every Body. She created them just for this program.

BODi also gives you access to nutrition content you can’t find on BOD, like monthly recipes and meal plans with grocery lists for both Portion Fix and 2B Mindset.

Have a great self-care day!

Day 4:

We’re halfway through week 1!

The goal of this program is to help you feel great from the inside out. While losing weight and inches can be an added benefit of the gut protocol, the goal is to help your gut feel healthy. Make sure you’re using your log sheets and the stool chart to help measure your progress.

Today’s workout is Week 1: Push Day. It’s the perfect balance to Monday’s workout. You’ll feel it in your chest, triceps, and shoulders as you focus on the eccentric (lowering) phase of each rep to boost time under tension and help those muscles grow.

Coach Tip: Ask the group what’s been the most challenging and most encouraging part of their week. Share your own experience too.

Day 5:

It takes guts (pun intended!) to show up for yourself and do what it takes to help you feel great. I know it’s hard, but we’re all here to help support each other. Don’t hesitate to ask questions and share how you feel.

It’s the last workout of your first week. Week 1: Cardio is a no-impact workout alternating one-minute intervals with 15 seconds of rest. Are you enjoying the workouts? How’s the intensity level for you?

Coach Tip

Give a shout-out to someone in your group who’s putting in the work and sharing their story.

Day 6:

Almost done with week 1!

The first week is definitely challenging as your body adjusts to the changes in your diet. Take advantage of your rest day! Listen to your gut and make sure you’re not overtaxing your body.

Let’s talk about stress, sleep, and water. They’re all key to your success with this program. How many hours of sleep are you getting? Have you been drinking enough water? Autumn recommends drinking half your body weight in ounces of water each day. So if you weigh 160 pounds, drink at least 80 ounces of water per day.

I’m using my rest day to try out a meditation class on BODi. There are so many classes to choose from, and I find it’s a great way to add a little something to the gut protocol program. Have you tried BODi yet?

How will you spend today to care for yourself?

Coach Tip

When there are personal references in a post, they’re meant to be suggestions that you can customize to fit actual anecdotes from your life. The more you sound like “you” on social, the more your customers will want to keep reading and commenting.

Day 7:

I’m so proud of you for making it to the last day of week 1!

I have a few questions. Answer in the comments.

What do you think of the program and the workouts so far?
Do you feel like your body has had some time to adjust to the changes?
What tips or tricks you have learned?
What is something that surprised you?

Don’t forget to do your grocery shopping and meal prep for the upcoming week. Try to get at least 30 different plants in your diet each week.

Today I’ll be treating myself to some gut-friendly Strawberry Banana Ice Cream from the program recipe videos. Have you tried it yet? You can find it under The 4 Week Gut Protocol tile on BOD.

To get ready for next week, watch the video “Week Two: Great Expectations.”

Day 8:

Welcome to week 2!

Have you recognized any specific foods that were causing sensitivities? What improvements are you seeing (e.g., less bloating, more regular bowel movements, etc.)?

Feel free to share stories and post pictures of your progress throughout this process in our BODgroup. We want to support you and cheer you on!

Today’s workout is Week 2: Pull Day. It’s the same focus as last week with new combo moves for a fresh challenge. Grab a towel and don’t forget your water bottle.

Day 9:

Everyone’s gut health can be impacted by their food choices and lifestyle. What has your experience been like so far? Does eating this way make you look at your eating habits differently?

Are you drinking your Vegan Shakeology every day? I don’t go a day without it. I love getting creative with my recipes and checking out the blog on BOD for great ideas.

Today’s workout is Week 2: Leg Day. Autumn’s new take on classic leg exercises helps you build muscle from the bottom up—and burn fat all over.

How are you preparing your shakes?

Day 10:

US

Your gut has been working hard to rebalance and adjust to this new diet. Make sure to support it by taking your daily Optimize and Revitalize.

Also, today is a rest day from your workouts. Check in with yourself and see what your body needs. Are you tired and sore? Then definitely use the day to recover. How is your mood? How are your joints feeling? Do you feel a change in your energy levels?

Remember, you can always log on to BODi for an on-demand or live workout, meditation, or stretching! Do you have a favorite BODi trainer? I love checking out BODi for new recipes and classes that add some extra fun to my workouts.

CA

Today is a rest day from your workouts. Check in with yourself and see what your body needs. Are you tired and sore? Then definitely use the day to recover. How is your mood? How are your joints feeling? Do you feel a change in your energy levels?

UK

Your gut has been working hard to rebalance and adjust to this new diet. What changes are you noticing?

Day 11:

How’s it going, team? I started my morning with the gut-friendly Coconut Yogurt Parfait (under the Gut Protocol tile on BOD). Have you tried this new recipe? It’s going to help me push through my Week 2: Push Day workout!

Food with lots of variety can help make your gut happy. That’s why Autumn recommends trying to get at least 30 different plants a week.

What are you fueling your body with today? We’d all love to see what you’re cooking and get inspired. Share pictures!

Day 12:

As we’re getting to the end of week 2, think back to why you started this program. What benefits did you want to see? Did you just want to feel lighter or more energetic? Have you achieved any of those goals?

Today’s workout is Week 2: Cardio. I’m definitely drinking my Energize for an extra pre-workout boost. Do you drink it? What’s your favorite flavor?

For those who don’t know, Energize helps enhance exercise performance and sharpen your focus so you can finish your workouts strong.* DM me if you have questions!

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Day 13:

Let’s talk about eating with intention.

Food is meant to fuel your body. It should also bring you pleasure and satisfaction. Is your food serving you the way it should? What physical or emotional changes have you seen in yourself after week 2?

Let’s give some recognition to someone in this group who has inspired you or helps you stay accountable. Leave your praise in the comments!

Coach Tip: Share your personal feelings about this process and the changes you’ve seen in yourself.

Since today is a rest day from your workouts, I recommend that you re-read the Tips to Reduce Stress PDF that goes with the Week 2: Great Expectations video. Autumn has some great insight that can help you, because we all know that good gut health is a whole-body experience.

Day 14:

We made it through week 2!

How are you taking advantage of this rest day? Maybe getting some extra quality sleep? Meeting friends? Spending time in nature? Whatever you choose, listen to your gut! Today should leave you feeling refreshed, happy, and relaxed.

As you shop and meal prep for the upcoming week, don’t forget to plan for your Shakeology too. Do you have any fun new shake recipes in mind?

Share your favorite rest day rituals with us.

Day 15:

US

Welcome to week 3. Let’s do this!

Please make sure to watch this week’s video “Week Three: Building a Better Biome.” Are you getting enough variety in your food? This will help keep your gut AND your taste buds happy.

How are you doing with Autumn’s recommendation of 30 different plants each week? What new fruits and veggies have you tried? Share your new discoveries so we can try them too.

Don’t forget to take Optimize every day. This enzyme blend helps break down carbohydrates, protein, and fat—super important when we’re trying new foods.*

Today’s workout is Week 3: Legs. If you know Autumn, you know she loves leg day, so this one should be good!

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

CA

Welcome to week 3. Let’s do this!

Please make sure to watch this week’s video “Week Three: Building a Better Biome.” Are you getting enough variety in your food? This will help keep your gut AND your taste buds happy.

How are you doing with Autumn’s recommendation of 30 different plants each week? What new fruits and veggies have you tried? Share your new discoveries so we can try them too.

Today’s workout is Week 3: Legs. If you know Autumn, you know she loves leg day, so this one should be good!

UK

Welcome to week 3. Let’s do this!

Please make sure to watch this week’s video “Week Three: Building a Better Biome.” Are you getting enough variety in your food? This will help keep your gut AND your taste buds happy.

How are you doing with Autumn’s recommendation of 30 different plants each week? What new fruits and veggies have you tried? Share your new discoveries so we can try them too.

Today’s workout is Week 3: Legs. If you know Autumn, you know she loves leg day, so this one should be good!

Day 16:

This is a reminder to drink your water!

Are you drinking half your body weight in ounces of water every day? It’s key to success with this program. I use the BOD app to track my water intake, which is easy and convenient.

If you have trouble drinking enough, you could infuse your water with cucumbers or fruit to keep it interesting. What’s your favorite water add-in?

Also, are you taking Revitalize every day? Prebiotics and probiotics help with digestion and maintaining good gut health.*

Today’s workout is Week 3: Push. You’ll do combo moves and unilateral (single arm or leg) exercises that help maximize muscle recruitment. It’s easy on the joints and heavy on results.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Day 17:

My mantra of the day: Stress less!

Stress is a normal part of life, but learning how to minimize and deal with it can help support your gut health. In addition to Autumn’s tip on managing stress, I recommend checking out the Unstress meditation program on BOD for some quick and easy 10-minute guided relaxation sessions.

Since there’s no workout today, how will you spend that extra time? I’m going to spend it in the kitchen trying the Chicken à la King with Cauliflower Cream Sauce recipe from the program (under the Gut Protocol tile on BOD). Have you tried it yet?

What’s your favorite gut-friendly recipe so far? Have you modified any of your favorite recipes to work with the gut protocol? Share your ideas in the comments.

Day 18:

US

Let’s do a “gut check”!

How are you feeling mentally, physically, and emotionally? Has anything changed from last week? What changes have you noticed since day one?

Some things to look out for are less bloating, more consistent bowel movements, a more positive outlook.

Today’s workout is Week 3: Cardio. Are you staying consistent with your workouts? By now you’ve seen that no-impact doesn’t mean no work. Challenge yourself to maximize endurance and improve your strength and mobility. And make sure to drink your Vegan Shakeology. It provides nutrients to help promote healthy energy and support digestion.*

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

CA

Let’s do a “gut check”!

How are you feeling mentally, physically, and emotionally? Has anything changed from last week? What changes have you noticed since day one?

Some things to look out for are less bloating, more consistent bowel movements, a more positive outlook.

Today’s workout is Week 3: Cardio. Are you staying consistent with your workouts? By now you’ve seen that no-impact doesn’t mean no work. Challenge yourself to maximize endurance and improve your strength and mobility. And make sure to drink your Vegan Shakeology. It’s a key part of focusing on your health, so you’ll want to drink it daily for all those yummy proteins, antioxidants, bacillus coagulans, phytonutrients, digestive enzymes, fiber, and adaptogens.

UK

Let’s do a “gut check”!

How are you feeling mentally, physically, and emotionally? Has anything changed from last week? What changes have you noticed since day one?

Some things to look out for are less bloating, more consistent bowel movements, and a more positive outlook.

Today’s workout is Week 3: Cardio. Are you staying consistent with your workouts? By now you’ve seen that no-impact doesn’t mean no work. Challenge yourself to maximize endurance and improve your strength and mobility. And make sure to drink your Vegan Shakeology. It helps support energy levels,† normal digestion,‡ and immune system function.††

††Vitamins A, C, D, B6, B12, Zinc, and Selenium contribute to the normal function of the immune system.
†Magnesium contributes to normal energy-yielding metabolism.

Day 19:

Have you become more intentional about how you eat?

Do you find yourself paying attention to your food? In this week’s “Building a Better Biome” video, Autumn asks you to focus on thoroughly chewing your food for better digestion. How is that working for you?

Chewing your food well also helps you slow down, which can lead to eating less overall. When you eat, try to differentiate between feelings of true hunger as opposed to cravings. You’ll be amazed at what you learn.

This last workout for this week is Week 3: Pull. These workouts work together with the nutrition program and can have a positive impact on your digestive health, cardio fitness, and muscle strength.

Day 20:

Are you getting better at listening to your gut?

While the 4 R’s of this program may be temporary, the process of taking action with your gut health will last a lifetime. Do you see it becoming a lifestyle for you?

Today is a rest day, but I’m going to do a workout on BODi to keep my good fitness habit going. If you have an indoor bike, have you tried the 4 Rides For Every Body classes yet? What’s your favorite BODi class?

Day 21:

Week 3–done! Great job, everyone.

What are some habits that have become essential to your everyday routine? For me, it’s drinking enough water. That’s a habit I know I can keep beyond this program.

What are you meal prepping for the week? I’m going to make the gut-friendly Protocol Chicken Lettuce Wraps for dinner.

Day 22:

US

You made it to week 4!

Make sure to watch the video “Week Four: Prepare for Re-Entry.” The goal of this program is to help you identify what might be causing your digestive sensitivities. If you know for sure that certain foods don’t agree with you, you can leave them out forever. But if you’d like to try reintroducing some, Autumn will show you exactly how to do it.

For this week, though, we’re going to continue the gut health protocol just like we’ve done for the last three weeks.

Don’t forget to take your Optimize and Revitalize this week.

Are you excited about reintroducing certain foods? Nervous? Don’t worry, we’re here to support you. Share how you’re feeling.

Today’s workout is Week 4: Legs. Grab your dumbbells and find your focus!

CA

You made it to week 4!

For this week, though, we’re going to continue the gut health protocol just like we’ve done for the last three weeks.

Are you excited about reintroducing certain foods? Nervous? Don’t worry, we’re here to support you. Share how you’re feeling.

Today’s workout is Week 4: Legs. Grab your dumbbells and find your focus!

UK

You made it to week 4!

For this week, though, we’re going to continue the gut health protocol just like we’ve done for the last three weeks.

Are you excited about reintroducing certain foods? Nervous? Don’t worry, we’re here to support you. Share how you’re feeling.

Today’s workout is Week 4: Legs. Grab your dumbbells and find your focus!

Day 23:

Check-in time! How are you feeling?

If you’re starting to think about which nutrition program to follow after your gut protocol, I recommend Portion Fix or 2B Mindset. Both of these are easy to follow and can be modified for any food sensitivities you’ve discovered.

You can also continue with The 4 Week Gut Protocol. Autumn created this to be a long-term way of eating that can work for a lifetime.

Today’s workout is Week 4: Push. Keep pushing yourself to help maximize your results!

Have you tried any new Shakeology recipes? Share them here.

Day 24:

Can I share something?

As soon as I woke up this morning I did a meditation class on BODi to clear my mind and prepare for the day. OMG, BEST MOOD BOOST EVER. I’m definitely going to make this part of my morning routine going forward. I feel wide awake and ready for anything.

Have you tried meditation yet? There are lots of classes on BODi, plus other exclusive content that you can’t find anywhere else.

Day 25:

We’re almost at the end of the 4 weeks! Can you believe it?

Make sure you keep logging everything into your trackers. It’s really valuable information.

Think back to how you felt when we started this program. How does it compare to where you are today?

Today’s workout is Week 4: Cardio. This workout will leave you sweaty and feeling accomplished. I’m so glad you’re sticking with it. Fitness is essential to gut health, not just for this program, but for life. How do you plan to stay consistent with your fitness? If you need help deciding what’s next, shoot me a message.

What’s on your menu today? I haven’t tried the Vegan Potato Cheese Soup recipe yet, so I think l’ll make it for dinner. If you want to check out the recipe, go to the Gut Protocol tile on BOD.

Day 26:

What is your body telling you?

Every body is so different. Isn’t it amazing what we’ve learned from each other these last four weeks? I’m trying to be mindful of what my body is telling me each day, rather than relying on external forces to tell me how to feel.

What signs does your body give you when your gut health may be off? Keep these close as we go into next week and start reintroducing some foods.

Today’s workout is Week 4: Pull. You’ve reached the final workout, and Autumn will help you finish strong.

Day 27:

We’re in the home stretch! So take a moment to literally stretch as you breathe and relax.

Let’s reflect on this incredible journey we’ve gone through together. How do you feel? I feel more confident and fulfilled because I’ve taken time to focus on my health.

If you did the 4 Weeks For Every Body workouts with this program, how is your fitness level compared to 4 weeks ago? Your body craves movement, so if you want more Autumn workouts I highly recommend checking out her BODi classes. They are so fun!

Don’t forget to keep drinking your Vegan Shakeology.

One more thing. Thank you all for joining this BODgroup! You have motivated, encouraged, and inspired all of us. We couldn’t have done it without supporting each other.

Day 28:

US

You made it! Are you feeling great again?

It’s the last day of The 4 Week Gut Protocol. But stick with us, because tomorrow we’re going to start reintroducing some or all of the foods we removed in week one.

Make sure you stay consistent with your sleep, water, stress management, and fitness. You can do another round of 4 Weeks For Every Body workouts or move on to a new fitness program. If you want suggestions, just let me know.

Keep up with your Shakeology, Optimize, and Revitalize to help satisfy cravings and keep your gut happy.*

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

CA

You made it! Are you feeling great again?

It’s the last day of The 4 Week Gut Protocol. But stick with us, because tomorrow we’re going to start reintroducing some or all of the foods we removed in week one.

Keep up with your Shakeology.

UK

You made it! Are you feeling great again?

It’s the last day of The 4 Week Gut Protocol. But stick with us, because tomorrow we’re going to start reintroducing some or all of the foods we removed in week one.

Keep up with your Shakeology!

Reintroduction Day 1:

Congratulations! You completed The 4 Week Gut Protocol. Now what?

For the next two weeks we’ll be in the reintroduction phase. First, you need to watch the “Reintroduction and What Comes Next” video. Autumn will show you how to slowly reintroduce the foods you’ve removed while looking for signs of sensitivity.

It’s especially important to listen to your body during this process. If you know that a specific food causes gut issues, you don’t have to reintroduce it—ever.

Do you have any guesses about which foods caused your gut sensitivities? Make sure you log everything during this process!

Keep up with your fitness routine too. I recommend either restarting 4 Weeks For Every Body, or if you want to ramp it up, try one of Autumn’s other programs like 21 Day Fix, 80 Day Obsession, or 9 Week Control Freak.

Reintroduction Day 2:

Every body is different, so the way you feel after reintroducing foods to your diet might look different than someone else’s.

Use your Food Tracker Worksheet and follow Autumn’s advice on the signs of sensitivity you need to look out for.

Keep taking your Optimize and Revitalize to help support your gut health as you go through this process.*

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Reintroduction Day 3:

Gut check!

Remember that you need to reintroduce only one food at a time, and allow at least 3 days before adding in another. Follow Autumn’s guidelines so you can stay in control and informed.

How do you feel? Please share with us!

Reintroduction Day 4:

Consistency is key!

Since this phase is all about reintroducing one food at a time to see how it affects you, it’s important to keep other factors consistent. Continue to manage your sleep, stress, and fitness, so that they don’t affect how your gut reacts to food.

I find that drinking Vegan Shakeology is an easy consistent habit. Are you still drinking it every day?

Reintroduction Day 5:

Have you reintroduced another food yet? Remember to take this process slowly and only add back one food at a time, in the order Autumn spells out in the Reintroduction video: gluten, dairy, corn, highly processed soy, alcohol, and artificial sweeteners. And keep tracking so you can look for reactions to each food. Also remember that you don’t have to add any foods that you know cause sensitivities!

What fitness program are you following now? Did you restart 4 Weeks For Every Body? I love how it’s no impact to help minimize stress on the joints. Beachbody On Demand has tons of other great programs too, including yoga, barre, dance, meditation, and strength training.

Reintroduction Day 6:

As you slowly reintroduce foods, make sure you’re still focusing on a variety of plants. It’s easy to fall back into old habits, but your gut loves variety. It’s helpful to plan your meals in advance so you know exactly what you’re going to eat, especially in this phase.

How are you doing with Autumn’s 30 plants a week rule? Have you discovered a new favorite vegetable?

Coach Tip

Share a vegetable that’s new to you.

Reintroduction Day 7:

The first week of food reintroduction is over! You should have added no more than 3 foods back in at this point.

Are you taking it slowly? Chew your food thoroughly, be mindful when you’re eating, and let your gut do the work. Allowing yourself to be mindful and pay attention to how food makes you feel. And keep tracking!

Reintroduction Day 8:

It’s our last week!

Now that you have reintroduced a few foods, re-evaluate how you feel. Have you reacted to any of the foods you added back?

If you’re wondering how to keep eating healthfully without getting bored, you should consider the Portion Fix or 2B Mindset nutrition program. They are two different approaches that work equally well in helping you eat better, in the right amounts, to reach your goals. If you’re not sure which is right for you, let me know and I can help you decide.

Check out these Portion Fix recipes:
Roast Chicken with Honey Mustard Glaze
https://bod-cms-assets.prod.cd.beachbodyondemand.com/bod-cms/wp-content/uploads/2020/02/Fixate_BOD_Recipes_Roast-Chicken-with-Honey-Mustard-Glaze.pdf

Cinnamon Baked Orchard Fruit with Caramel Oat Clusters
https://bod-cms-assets.prod.cd.beachbodyondemand.com/bod-cms/wp-content/uploads/2020/09/29094536/TMF-EN-Cinnamon_Baked_Orchard_Fruit_with_Caramel_Oat_Clusters-9.28.20-Recipe.pdf

If you make these recipes, let me know what you think!

Reintroduction Day 9:

How’s your reintroduction going? Have you added any more foods back in?

You’ve put in a lot of work to get to this point, so keep the momentum going by following a fitness program. Moderate exercise has a positive impact on gut health, which is why Autumn created the 4 Weeks For Every Body workouts. You can choose another Beachbody On Demand program or even try a new BODi class every day. The options are endless.

Reintroduction Day 10:

Have you discovered which foods affect your gut?

How do you feel? Keep logging everything in your reintroduction tracker sheets. It’s the best way to understand how food affects you.

Are you still taking Shakeology, Optimize, and Revitalize?

Reintroduction Day 11:

Reminder to drink enough water!

Water is essential in supporting your gut health as well as your overall health. If you find yourself slacking, add some lemon or lime slices to your water, or my favorite—cucumber and mint. It tastes like a day at the spa!

How many foods have you reintroduced? Have you been surprised by your body’s reaction to any of them?

Reintroduction Day 12:

It’s OK to say no!

As you resume a more typical way of eating, pay close attention to how food makes you feel. If someone offers you something that you know upsets your digestion, say, “No, thank you.” You’ve worked too hard to identify and remove problem foods to go back to suffering.

If you’re looking for gut-healthy versions of the food you used to eat, head over to BODi for lots of great recipes. They cover everything from breakfast to dessert. Even cocktails! Plus lots of Shakeology ideas too. New recipes, meal plans, and grocery lists are released every month, so you never get bored.

Reintroduction Day 13:

Final check-in!

What are your thoughts about The 4 Week Gut Protocol? What did you learn about yourself?

How did having the support of this BODgroup help you in your journey?

Coach Tip: Share your favorite part of the experience.

Reintroduction Day 14:

You did it! Are you feeling great?

I’m proud of you for going all the way. It was so great working toward our goals together. But it doesn’t stop here. I hope you continue to follow The 4 Week Gut Protocol, Portion Fix, or 2B Mindset to stay on-track and keep working on your gut health. If you bought a Total-Solution Pack you have access to these nutrition programs, so you can jump right in.

Don’t forget to submit your “before” and “after” photos to The Beachbody Challenge! Not only will you get an exclusive 4 Week Gut Protocol T-shirt (while supplies last), but you’ll be entered into the Beachbody Challenge for a chance to win a BIG cash prize. If you need help taking photos, visit BeachbodyChallengePhotos.com. For the Beachbody Challenge Contest, terms and conditions apply. Visit BeachbodyChallenge.com for the Official Rules and complete details.

Wondering which program to try next? I can help! Reach out and we’ll create a plan for you going forward.

Again, thank you so much for joining this group!

Congrats on Finishing The 4 Week Gut Protocol!