Getting Started

4 Week Gut Protocol

First things first:

Make sure you watch ALL of Autumn’s videos that she created for the 4 Week Gut Protocol in the Beachbody on Demand (BOD) app - also check out the resources she gives. There are tons of recipes to look through as well!

I highly recommend vegan Shakeology and Energize for you babes that are on the go or do not have a lot of time. Shakeology counts as one of our protein sources and I’m also able to sneak a veggie in there so I don’t feel like I’m eating all day long! Energize has also made the transition off of coffee a million times easier for me! If you need one of those, or both, contact me or use the links below!

Next: do not get overwhelmed :)

This is a gut reset, not a lifelong way of eating. This is meant to aid your gut in healing by taking out inflammatory foods for 4 weeks, so you will have to exercise your willpower muscle for the next 4 weeks as you say no to things that don’t serve you. It will be challenging at times, but I promise it will be worth it!

I personally have noticed that I’m having insanely good sleep at night, my thinking is as clear as ever (even with a 7 month old - mom brain fog is GONE), I am dropping the last bit of stubborn weight from my postpartum phase, and my digestion feels so much better! Also, my patience is better than ever - your gut is your second brain so healing it will help your emotions as well.

Some frustrations I’ve had: it was difficult to make sure all my veggies were cooked the first week. Plan ahead for that. Yes, you can buy the bagged steamable veggies if that protects your sanity! I also had a couple days of detox symptoms, so be aware of that possibility. I felt very sluggish the second day and had just a couple extra trips to the bathroom as my gut adjusted to the increase in fiber and veggies…just being real here, haha! But by day three I was feeling INCREDIBLE.

IF YOU GET HUNGRY: move up a calorie bracket…or even two! I personally landed on Bracket A when I did my calculations, but after three days I had moved up to Bracket C because I was starving! You do NOT get bonus points for starving. If you’ve been overeating in the past, then yes, you will have an adjustment period while your stomach shrinks back down a little, but if you’re starving, you’re doing it wrong. Even moving up two brackets, I’m still losing weight and still feeling the very best I’ve felt in a long time.

And for the first time ever, no BOD group for this accountability group! Instead, we will be tracking everything on GroupMe, an app that acts more like a text thread. I wanted to make this more interactive because I know we’ll have lots of questions for each other. I also wanted you all to feel more led to share your resources as well instead of posing myself as the main “leader” of the group! I’m excited to see how this goes!

Most recipes, meal plans & food lists are in the Beachbody on Demand App, but here are some helpful links I have in addition to all that Autumn has given you!

Lastly, I want to make sure you prepare to submit your results so you can earn a T shirt when you’re done! Before you begin, write down your weight and measurements so you can compare at the end! Also, snap a before pic - you can be fully dressed for this if you’re uncomfortable with too much skin showing. Just wear a tight-fitting tank and leggings!