The 4 Week Gut Protocol
First of all, CONGRATS on taking the first step to get this info in your hands, because MANY people live each day bothered by symptoms that could be addressed through improved gut health. And right now you are taking the FIRST STEP to doing that! We have a special hormone health program launching at the end of the year and I am SO excited for all the lives it’s going to impact! We don’t have too many details on it yet but here’s what I do know: Gut health is very important for our hormone health and to our overall health. Getting that in a much better place and cleaning up our nutrition is a great place to start and what you can do TODAY!
I completed two rounds before we became pregnant with our second - finally becoming confident in my body again. Then 7 months after having our second I completed Gut Protocol again & finally broke through that postpartum weight loss plateau (before becoming pregnant with our surprise #3)! During pregnancy #3 I’ve eaten ‘Gut Protocol-ish’ for the majority and it has helped me feel SO much more confident and have more energy! Gut Protocol is such a great experience & truly life-changing so I’ll be here for you every step of the way (as well as our amazing virtual Mom Strong wellness community too of course cheering you on!). While on my Gut Protocol journey, I notice I sleep harder, ‘need’ less caffeine, my energy levels go UP & are maintained all day long, my bloating decreases DRASTICALLY and bowel movements become normal again. As a bi-product to all of that, I usually lose about 5 lbs & a lot of inflammation/added muscle definition!
** Like anything you do while pregnant or breastfeeding if you are concerned or have worries, consult with your doctor. But I personally have no problems doing this program/seeing results during pregnancy or breastfeeding because I believe cleaning up nutrition benefits EVERY ONE!
SO let's dive in to the details on how you can start your Gut Protocol journey!
Start by watching this EXCELLENT overview video of the program and what it can help with PLUS what you can expect.
Here's a full recap!
What is The 4 Week Gut Protocol?
Unaddressed food sensitivities can mess with your digestion, energy levels, immune system, and even your mood. This program was specifically designed by a Super Trainer and nutrition expert (Autumn Calabrese!!) to show you how the food you eat impacts your gut health and your overall health. It will teach you how to eat to support a healthy gut and help rebalance your gut microbiome (the nerdy, but important stuff!!). This comprehensive program was created alongside an expert team of nutritionists and PhDs to make it effective and easy to follow, so you can start feeling better from day one
How does The 4 Week Gut Protocol work?
1. REMOVE: First, you'll start by removing the most common foods known to cause gut issues (so we can find the culprits later!). You'll use the program videos + group support to walk you through the protocol step by step. You’ll have our amazing wellness community cheering you on! You'll have weekly FOCUS videos to educate, empower, and encourage you to keep going!
2. REPLACE: You'll use color-coded containers along with food lists and supplements to get the perfect mix of nutrients while identifying potential food sensitivities. This is how you’ll focus on nutrition and keep it simple as you go throughout the program!
3. REPLENISH: Getting that Gut flora healthy again!
4. REBALANCE: Focus on the mind + body connection by managing stress and using purposeful movement to support the microbiome
5. REINTRODUCTION: Adding foods back in and continue to support your gut health.
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When you start the Gut Protocol, you’ll want a pack option that includes shakeology!
Pack options start at $219 (new members) for Gut Protocol! Click and VIEW THE PACK OPTIONS, then fill out the form below to join!
After you fill out the form below, I will email you a custom cart link + any special promo I have going right now!
NOTE: You can add other supplements to your pack! Just make a note in the Registration Form below!
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Can I workout during this?
Yes! In fact, there is a specific workout program designed to do alongside the program, should you choose to add it in! It’s my favorite NO IMPACT program! Studies show gentle exercise can help positively impact your gut health, which is why 4 Weeks for Every Body was created to enhance the benefits of The 4 Week Gut Protocol.
With the pack options above you’re also going to get access to all of our workouts!! So along with the no impact program, you’ll also be able to easily change things up/add workouts in as you best see fit!
Here is more about the no impact specific program (one of my favs!)
4 Weeks for Every Body
-Under 30 minutes, 4 days a week.
-Minimal equipment—uses dumbbells and a Core Ball (that’ll come in your pack).
-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!
You can also try the sample workout above to get a better idea of it!
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You will need Light, Medium, and Heavy Dumbbells, and a Core Ball (included with the Gut Protocol Pack).
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When you join my virtual Mom Strong wellness community, you will be surrounded by other women who will be there to hold you accountable to your workouts, meal plans and healthy habits! Life gets crazy, and it can be SO hard to stay focused on your goals, but with a community to keep you on track, it’s near impossible to fail!
As a part of my community, you get access to meal plans, workouts and monthly accountability groups through a private app on your phone. Once in the community you will be able to set up your goals, take your “before” pictures (these are for you and don’t HAVE to be shared in the group, but you will want them for yourself!), you’ll be introduced to the community and can start interacting with everyone else - encourage, listen and ask questions pretty much immediately! Then every day you will be able to track your workouts, nutrition, weight loss, muscle gain, etc. through the app. It’s so simple, fun and achievable!
For me, having a community of moms who are right in the thick of the same seasons as me has been EVERYTHING on my journey! You just don’t find that positive support everywhere & we’re so lucky to have it in these groups!
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Food is fuel, and you need to be certain to fuel your body properly in order for it to run well! I have 2 additional meal plan options included with your Gut Protocol Pack!! So you will have 3 entire nutrition programs at your fingertips! These will be here for you in addition to the Gut Protocol! Neither is better than the other, you just get to choose which one is best for YOU and your lifestyle! And you don’t have to follow certain recipes verbatim, but rather overall lifestyle plans to help you take back control of your relationship with food!
Option 1: 2B Mindset - An intuitive approach to what you should be eating and what your plate should look like at each meal. This plan has zero “off limits” food. No “cheating”, measuring, or calorie counting. It’s simply focused around how your body responds to food and follows an effective "2 pounds at a time" approach to weight loss. I found this really helpful in my first pregnancy journey (to gain weight in a healthy way) and in my postpartum journey (to lose weight in a healthy way!).
Option 2: Portion Fix - This is a more disciplined and structured meal plan focused on macronutrients & whole foods. Through the use of color-coded containers that assist in portion control, and an easy-to-follow & educational plan, you’ll find freedom with food, learn what foods are best for fueling your body & feel amazing as you race towards your goals! This has really shaped both my mine & my husband's eating habits the last several years!
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Learn more about Shakeology, Collagen, Energize & Recover!
For Gut Protocol you will want to get set with the pack that includes Shakeology but can always include things like energize, collagen, Optimize + Revitalize if you wish!
From personal experience, not only does shakeology accelerate results, it WILL help you stay away from snacks and sweets throughout the day, plus it'll keep you fuller, longer so the desire to get more food decreases substantially! I think if you have never given this a try before, you should definitely just take that scary leap of faith and see what it can do for you too.
I have always been a huge ‘snacker’ until shakeology came into my life. Nervous to invest in myself at first? Sure. But I told myself 'ok Emma 60 days. Try it consistently for 60 days and see what it does for you' -- and I've never looked back because it's helped me so much and reach those goals I've always had! During pregnancy and especially postpartum, shakeology has always been there to help me curb my sweet tooth AND nasty cravings!! I hope you give yourself the same chance! This will be imperative to your Gut Protocol journey!
Revitalize + Optimize are going to help support your digestive health journey, highly recommend if this is your first time with the Gut Protocol program!