4 Week Gut Protocol Recipes


Try The 4 Week Gut Protocol With Me

Burn belly fat instantly with this smoothie 2

When the program launches, Ill DEFINITELY be trying it, and Id love to do it with you! While I have no doubt that each of our experiences will be very different depending on our different sensitivities, having that support there to help us get through it can be SUCH an amazing tool!

Simply fill out the form below and Id love to help you get started and set up in our private accountability and support group!

More 4 Week Gut Protocol Recipes

You can include many of your favorite gluten and dairy free recipes with a few tweaks! We have been pulling from the 4 Week Gut Protocol recipes in the program, as well as, Autumns FIXATE cookbook because it outlines the container amounts as well.

  • Cooked spaghetti squash with ground turkey and onions and any other veggies youd like
  • Fixate breakfast sausages
  • Fixate sloppy joes

What Is The 30 Day Gut Protocol

OK, you probably already know about this program if youre here, but if you dont or if a random search brings you here heres a quick rundown. The 30 Day Gut Protocol is one of Beachbodys newest programs. Unlike the 21 Day Fix and related portion fix programs, which restrict food choices to a curated list but dont cut out any food groups, the Gut Protocol is an elimination diet. You are provided with a food list, similar to the other programs, but it eliminates gluten, dairy, corn, alcohol, and processed soy entirely. It greatly reduces caffeine, sugar and artificial sweeteners.

The program provides guidance on what to eat, so you arent eating too little or filling up on junk. It lasts for 4 weeks, and the plan at the end is to reintroduce the foods youve removed to see how your body reacts to them. Not only do you track your food, but you also need to drink a certain amount of water, keep your sugar under 9g a day, and eat 30 different plants a week. Low-impact workouts are also available for the program.

The program is supposed to support gut health and help you feel better, sleep better, lose weight, etc. .

If you want to try the program, you can find some great recipes here!

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If You Are A Current Bod Member See Below:

After you fill out the above form, I will build a Share-A-Cart aka shopping cart and send you a custom link to complete your order. It’s important to wait for my link or else I won’t be your coach…and we can’t have that now can we )

Being your own best advocate to truly get the best results possible, I highly suggest to take a Food Sensitivities test. This is different than a food allergy, sensitivities can be what are causing your body stress, bloating, joint pain, and so much more. Its not always the ‘bad’ foods we think, as through doing my own testing found out I was highly sensitive to all types of eggs, kale, asparagus, and so many other ‘healthy’ foods and by doing this prior to the 4 Week Gut Protocol plan, I was able to not only follow the plan and what it has us eliminate, but also the foods that I knew were causing my body stress – to allow for even better results!

This is one that I have used many times, I’d suggest the full comprehensive test as it goes through a broader list of foods that, but up to you, and with my automatic referral link discount, you’ll save 20% off!

Who Is 4 Weeks For Every Body For

4 week gut protocol recipe Archives

4 Weeks for Every Body is for anyone whos looking for a manageable way to get results a simple yet incredibly effective fitness program thats easy on the joints.

The workouts make it easy to maintain consistency with no-frills, no-impact exercises that help your overall strength, mobility, and vitality, so EVERY BODY can get results.

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Do You Use 21 Day Fix Containers For The 4 Week Gut Protocol

Yes! You will still use the color coded containers to measure and plan your meal and daily food intake. But Autumn has tweaked the food lists to eliminate:

So you will see some changes to the food lists. There is also an emphasis on plant diversity, so both the yellow and the red list have an A and a B option and you must choose from both sections of the list when planning your daily meals.

This also means that, for the first time, non-animal proteins such as beans, tofu, and quinoa count for red container . For me, this is my favorite part of the plan!

In addition to the foods that are eliminated, the 4 Week Protocol reduces added sugar to 2 teaspoons or less a day, coffee to no more than three cups a week, and also red meat to only once per week.

And finally, Autumn has added fermented foods to help support gut microbiome health.

Starting The Beachbody 4 Day Gut Health Protocol

When I watched the program videos, the first thing that I noticed was Autumns tone. Maybe shes always like this, but my 11 year old daughter, who was watching with me was like, she seems like shes threatening me.

Autumns mispronunciations add entertainment value to the videos.

Things like,

Rustic potato instead of russet potato

Motcha tea

The Grut Protocol

GI trac

She narrates the videos like a scowling four year old reading an encyclopedia, which is, incidentally, how it sounds when a person is reading a teleprompter with words and concepts they arent necessarily familiar with.

She says things like, its important to stay hydrated for so many reasons. It helps with our cells and, stress can have a negative impact on the delicate balance your microbiome and can increase the growth of bad bacteria in your gut. I know, thats a bummer!

Its all, like, so sciencey and stuff!

I have to say though, talking on your own to a camera can be uncomfortable and weird. It would have been good to have some legitimate experts in the videos to back up some of what she says.

In her promotional posts/videos, Autumn has been giving the statistic that 70% of adults have undiagnosed food sensitivities.

She went on to drop the ultimate truth bomb:

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How Do You Know If You Have Gut Health Problems

Have you ever struggled with stomach pain? Bloating? Loose stools? Constipation? Heartburn? Do you experience nausea or vomiting more than others seem to? These can all be signs of gut health issues!

What you eat is often a big culprit for all of these issues.

And, unfortunately, we live in a world where there are a LOT of foods that contain chemical additives and are highly processed, which not only affects our gut health but increases our risk for an inflammatory response. Chronic, low-grade inflammation can be a silent killer. It has been known to contribute to cardiovascular disease, type 2 diabetes, and other conditions.

Avoiding inflammation-producing foods may also help fight depression .

Im not saying that food is the ONLY answer for improved mental health, but its at least one thing we can all control! If youve followed me for any time, you know that anxiety and depression are things I have struggled with for some time. So, ensuring my nutrition is helping support better overall health has been a huge priority for me! And something I love to help others with, too!

Many people dont even realize how much their gut health could be improved through nutrition, which is why I would encourage you to give this new program a shot with me

Gut Health Protocol Week 2

powHERbands resistance bands partners with JumpSport creating strength training programming

The Week 2 video starts with more weight loss talk.

You may have lost 3+ pounds or more in week 1, you might lose less in week 2, when you lose a lot of weight in one week, your body needs to make sure everything is okay before it continues to let go of weight, so dont panic or quit.

If you didnt lose a lot of weight in week 1, thats also normal. If youre already used to eating clean, if you dont have a lot of weight to lose, or your body just might need more time to adjust to the changes.

This is definitely as much about weight loss as it is about gut health. Lets be honest here.

Eating clean. Give me a break.

Week 2 is about stress reduction, and Autumn gives us some tips and PDFs on how to do that.

She puts in one of many plugs for FIXATE recipes and the accompanying 4 Weeks for Every Body exercise program.

Read Also: How To Change Your Gut Microbiome

Week Gut Protocol Food Lists

Autumns nutrition program includes the color coded containers and a tweaked 21 Day Fix food list. Shes removed some foods and included more plant options! Youll see non-animal proteins on the red list which is also new!

Her 4 Week Gut Protocol food list eliminates common digestion disruptors including:

Lets Get Stronger Healthier & Faster Together

I am specialize in working with runners to help them incorporate strength training & nutrition into their running routines.

I am passionate about mindset and love to help people find more joy and success in their running by breaking through mental barriers.

While weight loss is a result of our programs, women in my groups often find that they are running faster, are less injury prone, and have more energy and confidence!

I am the founder of Team Run the World, a group of BODi coaches who love running! I provide mentorship, support and training for women who want to start their own coaching business from home and work flexible hours.

I would love to help support you in reaching your goals!

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Whats The Difference Between Food Allergies Vs Intolerances & Sensitivities

The other day, my daughter asked me if I had any food allergies. No, I answered. But then went on to explain to my 7-year-old how there is such a thing as food intolerances and sensitivities, but theyre not necessarily allergies.

While you may not break out in hives after eating, lets say chicken, for example, you may experience bloating, discomfort, or trouble going to the bathroom if you have a sensitivity to it.

Beachbody Super Trainer And Nutrition Expert Autumn Calabrese Is The Creator Of The Breakthrough Gut Health Program The 4 Week Gut Protocol

4 Week Gut Protocol Meal Plan, Recipes &  Food List Ideas
Autumns Story:
I was losing weight and muscle mass, even as I was eating healthier than ever and consistently working out. I started feeling down, despite the fact that my life was actually pretty great. My anxiety was through the roof. My doctors referred me to a therapist and my therapist sent me back to the doctors!After 2 years of research, grueling tests, and lots of things that seemed like answers plot twist, they WERENT I finally found the right doctor who helped me figure out what was going on. I had unresolved gut health issues and I quickly learned I wasnt alone. Millions of people have had their lives turned upside down by digestive troubles. What I wanted was to get my body back in balance and help all the millions of others do the same. Give me 4 weeks and your total focus, and Ill be with you every step of the way.

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Does The Beachbody Gut Health Protocol Actually Help To Figure Out Your Food Intolerances

I feel like people associated with this program are spreading a lot of inaccurate information about what intolerances actually are.

Im curious about why Beachbody didnt address FODMAPs, which are a very common intolerance for people.

If youre having significant gut issues, a proper elimination diet should be done under the guidance of an immunologist or dietitian who specializes in food allergy. Not an MLM coach.

And, I feel like the program is trying to be so many things at once, mixing an elimination diet with weight loss and gut health. Youre making so many changes, how can you be certain whats affecting the way you feel?

All of this can be confound the results.

And About That 70% Stat Dr Love Said The Prevalence Of Food Intolerances Is Currently Estimated At Around 4%

Beachbody coaches are posting some pretty crazy stuff to promote this program.

Check out these IG Stories from one of the BB coaches. Most of the content Im seeing is something like this:

Linking gut health with any of these conditions, or weight gain or loss, is ridiculous and far beyond what human studies have shown us. As a regulated health professional, I wouldnt make these claims, and wouldnt be ALLOWED to make them. Ive seen the sugar craving one in particular, but again, this is more of a theory than an actual solid fact.

Unfortunately, theres no oversight or recourse for anyone who isnt regulated, and spreads stuff like this. They can basically say whatever they want. Im curious if this person even understands what the microbiome is and what it does.

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What Kind Of Results Can You Expect From The 4 Week Gut Protocol

Check out some of these results from the first test group and in just 4 weeks!

But it’s not just about the physical transformation… checkout some quotes from these four:

Physically, I don’t wake up bloated anymore. My skin has gone from constant active acne to not a single pimple on my face. I have lost about 10 lbs. and 8 inches off my body. I have loved the fact that we didn’t jump a single time during the program. It was all low-impact. – Maddie M.

I’ve definitely gotten stronger, and I have been amazed by how much you can do in 30-minute increments. I noticed how much more toned I got. Mentally, I’m just stronger at saying no to sweets and Im proud to see that I can resist. – Chris P.

diagnosed with a leaky gut feeling awful, bloated, inflamed, and in pain. bloat and inflammation, more energy, clear up of psoriasis, mental shift of eating to feel good. The results kept me motivated. It feels good to feel good! – Erin H.

It is an amazing holistic approach to reset your body and mind. It really is for every body. I am happily surprised by my body’s transformation, with what felt like very little work. – Raymond B.

I cant tell you how excited I am to try this program and see how it impacts my own health and mood! Ive been on this gut-health journey for a while, but I know I still have room for improvement. And I know this program will help me get there!

But until its released on March 15th 2022, I wanted to share a few tips for you to start using now

Simple Stir Fry With Chicken And Veggies

Probiotics & Mind | How it affects your mood?

Another totally customizable dish! Keep it as is, for a GREEN, RED A and YELLOW A option, or use quinoa instead of rice to hit a RED B. Also, it’s delicious with added cauliflower rice to get an extra GREEN in there!

Another great recipe for getting in your veggies! One of my readers makes this and adds quinoa – love this for RED B!

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My Top 10 Recipes For 4 Week Gut Protocol

When I started doing the 4 Week Gut Protocol from Beachbody , I was incredibly intimidated by the food lists. So many vegetables and so few carbs options, and a completely new take on proteins for me.

I had no idea where I was going to find different recipes for 28 days that were okay with the gut program. Yes, Autumn has some in the program materials when you purchase the program, but not a whole lot.

By some miracle, I stumbled across the blog Confessions of a Fit Foodie. She has SO MANY healthy recipes, it’s insane. I was able to find a lot that fit the criteria of 4 Week Gut Protocol . Several of the recipes do have an option for you to top the food with cheese, so the solution is simple: Don’t add the cheese!

Here are my favorite ones that I used while I was doing the protocol, and that I actually still love to make and eat!

This was one of my favorite recipes to have for breakfast. I always feel like I get my day off to a good start if I get a veggie and a protein in for my breakfast. This definitely accomplished that!

It makes 2 pie tins or a 9 x 13 casserole dish. I personally made the 2 pie tins and froze one of them to use for a different week.

With this recipe, you get 1 Green, 1 Red A, and 1/4 Blue.

*In order for this to count as a full green container, you need to add 2 cups of spinach to the recipe*

For this recipe you will need pie tins. These ones from Amazon are what I use!

Click here for the full recipe!


How To Make Overnight Oats

& nbsp| ModifiedNov 7, 2022

An easy tutorial on how to prepare 21 Day Fix Overnight Oats five different ways for healthy breakfasts all week long! This post contains affiliate links for products Im obsessed with.

If you have been reading my blog, you know one of the keys to sticking with a healthy diet is meal planning and being equipped with healthy food for the whole week. Whether its breakfast or dinner, I like having nutritious options on hand to feed myself and my kids when were busy or rushing from activity to activity.

Im not a huge meal prepper, but I do love prepping breakfastsand one of my go-to breakfasts to make for the week has always been overnight oats! Theres nothing simpler than throwing a bunch of ingredients in a bowl at night and waking up to a ready-made breakfast in the morning.

I love that I can make a large amount all at once on my meal prep day for healthy breakfasts all week. Even better? I make them all with a different combination of delicious toppings!

I actually started this when I was teaching and because I assembled the oats in small mason jars, I had a portable breakfast to bring to work each morning. I used to heat them up and bring them to our morning team meetingsand I swear, even when there were donuts around, people wanted to know what I was eating because they smell so freaking good!

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