Learn all about The 4 Week Gut Protocol and 4 Weeks for Every Body: what it is, why it works, what’s included, who it’s for, and more!

What is The 4 Week Gut Protocol?

Unaddressed food sensitivities can mess with your digestion, energy levels, immune system, and even your mood. Super Trainer and nutrition expert Autumn Calabrese created The 4 Week Gut Protocol to show you how the food you eat impacts your gut health and your overall health. The program teaches you how to eat to support a healthy gut and help rebalance your gut microbiome. Autumn worked with Beachbody’s expert team of nutritionists and PhDs to create a comprehensive program that’s easy to follow, so you can start feeling better from day 1.

What is 4 Weeks For Every Body?

Studies show that moderate exercise can have a positive impact on digestive health. So Autumn created a no-impact, 4-day-a-week fitness program to help enhance the benefits of The 4 Week Gut Protocol. These workouts help reduce the stress on your joints so your body can focus on doing the work it needs to support your gut. And since the workouts are 30 minutes or less, it’s easy to maintain consistency while you build overall strength and mobility. Done together, these two programs can help you get back on a path to long-term health and wellness.

What’s UNIQUE about The 4 Week Gut Protocol and 4 Weeks For Every Body?

• Autumn has had personal experience with gut health issues, so she was determined to create a solution that could help her and millions of people feel great again.
• It’s the first Beachbody program that combines a specific protocol to help support optimal gut health AND a fitness program to help optimize your overall health.
• Change begins on day 1. You’ll sideline problem foods known to cause gut distress, and add in ingredients and supplements to help promote a balanced gut. By the end of four weeks, you should feel the difference—mentally, physically, and emotionally.
• 4 Weeks For Every Body is Beachbody’s first no-impact fitness program where everybody can get results. Autumn also created 4 bonus cycling workouts available exclusively on BODi.

How does The 4 Week Gut Protocol work, and what’s included?

• You’ll remove the most common foods known to cause gut issues.
• Four program videos walk you through the protocol so you can get started right away.
• Four weekly FOCUS videos educate, empower, and encourage you to keep going.
• A reintroduction video helps you add foods back in and continue to support your gut health.
• You’ll use color-coded containers along with revised food lists to get the perfect mix of nutrients while identifying potential food sensitivities.
• You’ll get 8 delicious new 4 Week Gut Protocol recipe videos plus 12 snack recipe PDFs.
• A program guide, trackers, and more help you stay committed. (All materials are digital.)
• Optional healthy supplements like Vegan Shakeology (sold with a Total-Solution Pack) and Beachbody Optimize and Revitalize (sold separately) feed your body key nutrients while helping support gut health and digestion.

What are the 4 Weeks For Every Body workouts like, and what do you need to complete them?

• Under 30 minutes, 4 days a week.
• Minimal equipment—use dumbbells and a Core Ball.
• For all fitness levels. There are modifications for beginners, while advanced exercisers will definitely feel challenged.
• Intensity, not impact, is what gets you results. The workouts focus on eccentric muscle contractions to optimize your time under tension, helping you get stronger, toned, and fit faster.
• Introduction video, workout calendar, and printable dumbbell tracker help you get maximum results. (All materials are digital.)
• Optional: If you choose to add an extra day of movement, check out one of Autumn’s 4 bonus cycling workouts, 4 Rides For Every Body, exclusively on BODi. Beachbody On Demand Interactive has a variety of live and on-demand classes to choose from—so listen to your body and give it what it needs!

WHO IS AUTUMN CALABRESE?

Beachbody Super Trainer and nutrition expert Autumn Calabrese is the creator of the breakthrough fitness programs 9 Week Control Freak, 21 Day Fix, 21 Day Fix EXTREME, 80 Day Obsession, and others, and the portion-control weight-loss system Portion Fix. She’s the bestselling author of the FIXATE cookbooks and her latest, Lose Weight Like Crazy, Even If You Have a Crazy Life! She’s also the host of the FIXATE healthy cooking show on Beachbody On Demand. Autumn is a certified holistic health coach through the Institute of Integrative Nutrition and has held certifications from the National Academy of Sports Medicine (NASM), as well as the American Fitness Professionals & Associates (AFPA).

TOTAL‑SOLUTION PACKS

Total-Solution Packs combine Fitness + Nutrition + Support to help you succeed.

Shakeology Total-Solution Packs

Beachbody offers three pre-bundled Shakeology Total-Solution Pack options based on your needs. The Autumn’s Choice pack includes your choice of Vegan Shakeology flavor, Beachbody Revitalize and Optimize, plus access to both The 4 Week Gut Protocol and 4 Weeks For Every Body programs and materials. The Shakeology Essentials and Shakeology Best Value packs include your choice of Vegan Shakeology flavor plus access to both The 4 Week Gut Protocol and 4 Weeks For Every Body programs and materials. It’s important that you choose Vegan Shakeology (not whey versions) for this program. For additional digestive support, add the Optimize and Revitalize Special Offer (US only).

Additional Tools & Equipment for The 4 Week Gut Protocol and 4 Weeks For Every Body

• 4 Week Gut Protocol Program Guide (digital): You’ll get an overview of the program, what to expect, and how to be successful.
• 4 Weeks For Every Body Workout Calendar (digital): You’ll know exactly which one of Autumn’s effective workouts to do each day for maximum results.
• Core Ball: This ball helps you target your core throughout a range of moves in your 4 Weeks For Every Body workouts.
• Color-Coded Containers: Use these along with the revised food lists to ensure you’re getting the right balance of nutrients and satisfaction.
• Other Digital Program Tools: Food Tracker, Calorie Calculator, printable Dumbbell Tracker, plus new recipes and revised food lists created specifically for The 4 Week Gut Protocol.

Nutrition Supplements

Vegan Shakeology is the delicious and potent tool that can help turbocharge your nutrition and feed your body the nutrients it needs while supporting healthy digestion.

Nutrition Programs

The 4 Week Gut Protocol program can be done indefinitely. But the Total-Solution Pack also includes access to Portion Fix and 2B Mindset, which show you realistic approaches to healthy eating for life. For more information go to BODNutrition.com.

Support

• BODgroups, Beachbody’s private community platform, is a great way to get support, motivation, and accountability by connecting with me (your Coach!), and others who are doing The 4 Week Gut Protocol and 4 Weeks For Every Body.

Access to Beachbody On Demand Interactive

BODi brings fitness to life with daily live and on-demand studio classes (along with curated music playlists featuring top hits by the original artists). Since 4 Weeks For Every Body is just 4 workouts a week, you can easily add a yoga, meditation, or any BODi class to your schedule for even better results.

• Classes for all fitness levels, from indoor cycling to barre, cardio, HIIT, core, strength, bootcamp, yoga, Pilates, meditation, and more.
• Ongoing nutrition support for 2B Mindset and Portion Fix including exclusive new meal plans and recipes every month, and a supportive community to keep you motivated and on-track.
• Access to the BODcast to work out alongside your favorite trainers and others live on-screen.
• Those who opt-in to a BODi membership with their Total-Solution Pack will get color-coded containers and a 2B Mindset tracker free (a $40 value).

Access to Beachbody On Demand

No matter your health and fitness goals, you can reach them with Beachbody On Demand. Choose from 75+ programs including cardio, strength, yoga, dance, meditation, and more, plus two healthy cooking shows, meal plans, and delicious recipes.

Digital-Only Offers

• The 4 Week Gut Protocol Digital Streaming Offer (Includes access to the 4 Weeks For Every Body program. Beachbody On Demand membership required.)
• 4 Weeks For Every Body Digital Only (VIP Early Access until fall 2022. Must have a Beachbody On Demand membership to access the workouts).

Additional recommended supplements

The 4 Week Gut Protocol Revitalize & Optimize Bundle helps deliver the support your body needs to promote good gut bacteria, help promote healthy digestion, and support nutrient absorption and bioavailability. Beachbody created a special offer just for The 4 Week Gut Protocol. To learn more about the special bundle pricing, click here (US only).

Beachbody Performance Energize can also be used to help increase energy, endurance, and focus during the 4 Weeks For Every Body workouts.