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Trustworthy Beachbody 4 Week Intestine Well being Protocol Evaluation

4 week gut health protocol review

As a registered dietitian, I’m all about intestine well being. The science round it’s principally in its infancy, however we do know that food regimen immediately impacts the well being of our intestine microbiome, and that this may occasionally affect many processes and situations across the physique. These might embody temper, weight, irritation, illness threat, and extra.

I see loads of incorrect data round intestine well being being unfold by influencers and individuals who usually need to make a buck from the intestine well being pattern. If you’re seeking to purchase a intestine well being program or product, it’s necessary to guarantee that the science behind it’s strong, and that the particular person or firm promoting that product is aware of what they’re doing.

Beachbody has been working exhausting currently, hyping its new 4 Week Intestine Well being Protocol. Realizing that I’d be requested incessantly about it, and being curious as to simply what precisely the protocol was, I made a decision to purchase it for myself to get entry to the supplies.

I didn’t do the Protocol myself, since it could have been triggering for me. I’ve had disordered consuming habits up to now, and I don’t wish to revisit these. Ever.

The Protocol wasn’t too costly – it set me again round $65 CAD, and it’s totally video-based with some PDFs. All of the weeks can be found whenever you buy this system (ie, you don’t have to finish one week to maneuver to the subsequent video).

There’s not loads of materials: a couple of pre-program movies, then one video per week, often round 5 minutes lengthy. The Intestine Well being Protocol is supposed to be carried out with Portion Repair containers, so it’s like a hybrid program of Portion Repair and Intestine Protocol.

(I wrote about Beachbody’s Tremendous Trainers right here, in my up to date Beachbody put up)

The 4 Week Intestine Protocol is led Beachbody Tremendous Coach Autumn Calabrese. Autumn is arguably probably the most well-known Beachbody trainers. She blocked me on Instagram some time again for commenting on how she is selling a intestine well being program by weighing herself weekly in a bikini on social media. Possibly as a result of she didn’t like that I used to be calling her out for posting triggering content material a few intestine well being program that’s apparently not about weight reduction?

It was a put up like this.

autumn calabrese gut protocol

Sorry, not sorry. I don’t suppose weighing your self in a bikini on social media is an effective message to be giving to individuals if you happen to’re promoting ‘intestine well being.’ It’s additionally very triggering to individuals whenever you present the precise quantity on the dimensions (I’ve a photograph however am not going to put up it) and speak about the way you misplaced 0.5 lb this week as a result of GUT HEALTH PROTOCOL.

Not wholesome messaging. That’s my skilled opinion. 

The feminine Beachbody trainers appear to be a really homogenous bunch. Skinny, white, and privileged, there seems to be little or no room for variety within the group. In the event that they’re selling solely ONE commonplace of magnificence, how does that affect their programming and the way in which they make everybody else really feel about themselves?


The purpose of the Beachbody Intestine Well being Protocol is a bit complicated. Is it about intestine well being? Is it about meals ‘sensitivities’ aka intolerances (extra on that in a second)? 

Intestine well being and meals intolerances are two various things totally. Poor intestine well being doesn’t trigger meals intolerances, and good intestine well being doesn’t repair them. Let’s simply get that each one straight.


Beginning the Beachbody 4 Day Intestine Well being Protocol.

Once I watched this system movies, the very first thing that I seen was Autumn’s tone. Possibly she’s all the time like this, however my 11 12 months outdated daughter, who was watching with me (extra like, she wandered into the room whereas I used to be watching as a result of I used to be yelling swears) was like, ‘she looks as if she’s threatening me.’ 

Autumn’s mispronunciations add leisure worth to the movies.

Issues like,

’Rustic potato’ as an alternative of ‘russet potato’

Motcha tea

The Grut Protocol

GI ‘trac’

She narrates the movies like a scowling 4 12 months outdated studying an encyclopedia, which is, by the way, the way it sounds when an individual is studying a teleprompter with phrases and ideas they aren’t essentially aware of.

She says issues like, ‘it’s necessary to remain hydrated for therefore many causes. It helps with our cells’ and, ‘stress can have a damaging affect on the fragile stability your microbiome and may enhance the expansion of unhealthy micro organism in your intestine. I do know, that’s a bummer!’

It’s all, like, so sciencey and stuff!

I’ve to say although, speaking by yourself to a digital camera may be uncomfortable and bizarre. It might have been good to have some official consultants within the movies to again up a few of what she says.

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

beachbody 4 week gut health protocol

I don’t know the place this statistic got here from, and haven’t discovered any credible sources that cite a quantity that’s even near 70%. In response to UpToDate, 15-20% of the inhabitants experiences having a meals sensitivity, and I can’t discover a respected stat for the prevalence of undiagnosed meals sensitivities. I requested immunologist Dr. Andrea Love about this stat and all the ‘meals sensitivity’ subject. She instructed me that though the phrases ‘intolerance’ and ‘sensitivity’ are sometimes used interchangeably, sensitivity is definitely NOT a medical time period.

She went on to drop the last word reality bomb: 

Intolerance is a GI-mediated subject which is actual. Sensitivity is that this obscure, mean-nothing phrase that wellness people sling round to elucidate all types of generic signs. 

And about that ‘70%’ stat? Dr. Love stated the prevalence of meals intolerances is at present estimated at round 4%.



Beachbody coaches are posting some fairly loopy (aka not evidence-based) stuff to advertise this program. 

Take a look at these IG Tales from one of many BB coaches. Many of the content material I’m seeing is one thing like this:

beachbody gut protocol

beachbody four week gut protocol

beachbody four week gut protocol

beachbody gut protocol


Linking intestine well being with any of those situations, or weight achieve or loss, is ridiculous and much past what human research have proven us. As a regulated well being skilled, I wouldn’t make these claims, and wouldn’t be ALLOWED to make them. I’ve seen the sugar craving one particularly, however once more, that is extra of a idea than an precise strong reality. 

Sadly, there’s no oversight or recourse for anybody who isn’t regulated, and spreads stuff like this. They will principally say no matter they need. I’m curious if this particular person even understands what the microbiome is and what it does.


Taking issues out.

A giant a part of the Protocol is the elimination of meals that Autumn believes we’re most delicate to. These are: 




Extremely processed soy like ‘faux meats’


Synthetic Sweeteners


In response to Dr. Love, the commonest meals intolerance is lactose. Synthetic sweeteners and extremely processed soy do are likely to trigger GI signs for many individuals, however would I all the time name these ‘intolerances’? Possibly not.

Farting lots after consuming one thing with soy isolate isn’t essentially an intolerance. An ingredient which causes gastro signs which have a perceptible, constant damaging affect in your life and wellness can be extra of an correct qualification of an ‘intolerance.’ 

It’s necessary to notice that meals allergy isn’t the identical factor as meals intolerance (these phrases are sometimes wrongly used interchangeably). Allergy symptoms are mediated by the immune system. Intolerances contain the digestive system, not the immune system.


Different Intestine Well being Protocol guidelines embody:

Cut back added sugars to not more than 10 grams a day, and select much less processed ones like maple syrup and honey. 

I’m going to pop in right here to say that ‘much less processed’ sugars are precisely the identical to our our bodies than refined white sugar. I wrote extra about that right here.

Not more than 3 cups of espresso per week, with out dairy or soy milk, after all, however 1 teaspoon of natural coconut oil can be utilized. Should you want caffeine, Autumn suggests the BB Energize complement that has caffeine. 

You’re additionally allowed 1-2 cups of decaf unsweetened tea, however you’ll be able to have 1/2 teaspoon day of both pure maple syrup or honey. One full teaspoon of those takes you over the ten gram a day restrict for added sugar.

Restrict purple meat to 1 serving per week.

3 servings of fermented meals per week, which Autumn clearly anticipates we aren’t going to love, so she tells us to ‘put in your massive child pants and simply do it.’ When she talks about fermented meals like they’re some kind of disgusting medication, it’s not an effective way to get individuals to eat them. 

The 4 Week Intestine Protocol tells followers to devour no less than 30 totally different vegetation per week, based mostly on the analysis of Dr. Rob Knight, who’s a legit intestine well being knowledgeable. It’s a superb aim – most of us don’t eat sufficient vegetation, and once we eat them, we have a tendency to decide on the identical ones many times.

Consuming an even bigger number of vegetation might enhance intestine microbiome variety, which is one thing we wish. All through the intestine protocol, Autumn encourages us to purchase vegatables and fruits that we’ve by no means tried. This can be a good factor!

This system has an intensive meals record that tells us what we CAN have. And once more, we’re supposed to make use of the Portion Repair containers to measure out our parts. Extra on that beneath.

I’d publish the meals lists, however they’re copyrighted. Sorry. They’re unremarkable, anyhow.

4 Week Intestine Well being Protocol Dietary supplements.

Autumn ‘strongly recommends the Beachbody Optimize enzymes.’ She tells us that ‘if you happen to’ve been battling GI misery, the enzymes will help lots.’

In response to Autumn, ’when the physique doesn’t secrete digestive enzymes in satisfactory portions, it may well have an effect on our our bodies’ capacity to interrupt down meals we eat and to soak up these vitamins.’ 

This may be true, however the different half of the story is that the majority wholesome individuals secrete greater than sufficient digestive enzymes and don’t want this kind of complement.

The dose for Optimize is 6 drugs/day – 2 earlier than every meals. Optimize is $60 for 126 capsules, precisely 21 days’ value.

Together with Optimize, she recommends BeachBody Revitalize pre and probiotics, taken 1x day with breakfast. 

Vegan Shakeology can be really helpful as a part of this system. Autumn claims that ‘getting in your Shakeology goes to be an effective way to get within the vitamins your physique wants. It’s a nutrient-dense security internet.’ I’m undecided which ‘vitamins’ she’s speaking about, as a result of apart from 6 grams of iron per serving, Shakeology doesn’t appear to be an important supply of some other hard-to-find vitamins – like magnesium, for instance. 

Vegan shakeology additionally has 5 grams of added sugars per serving, which makes up half of what Autumn tells us is our day by day added sugar ‘allowance.’ Not solely that, however vegan Shakeology accommodates inulin, aka chicory root. Inulin is a FODMAP and may trigger gasoline and bloating. It additionally has stevia in it, which is a non-nutritive sweetener. 
Shakeology, like several premade shake, is ultra-processed. Hey, aren’t we presupposed to be taking that kind of meals OUT of our diets with this plan?

Or is that provided that Beachbody doesn’t promote the meals in query?Aren’t all the above issues opposite to the principles, and the purpose, of the Intestine Well being Protocol? 

I ordered the Vegan Shakeology pattern pack to strive. It tasted like unhappiness – gritty, with a stevia aftertaste and cloying, faux taste. I’d need to be ravenous to even consider consuming that mess. My daughter tried it with me, and he or she actually gagged and poured the remainder down the sink. 

The ‘Discover your calorie bracket’ state of affairs.

And right here, the tide modifications. One of many pre-program movies is all about our calorie finances.

This intestine well being program is being offered as a means to determine your intolerances and assist your intestine, I’m undecided what weight reduction has to do with any of that, since science hasn’t but discovered if or how the intestine is linked to weight in any means.

Definitely, one of many focuses of the Intestine Protocol is weight reduction, even when Beachbody needs to make it appear to be it’s all about intestine well being.

Right here’s how Autumn introduces this a part of this system:

You most likely have a couple of objectives with the intestine protocol…however as a way to make certain we’re consuming the ‘correct quantity of all of the scrumptious yummy meals that we get to have, we additionally must determine if one among our objectives is to drop extra pounds or keep our present weight.

My remark: WHY? Why couldn’t individuals do that program and never even take into account weight? Give it some thought: how is weight reduction related to determining your intolerances? Are we much less more likely to have intolerances if we lose or keep our weight? What’s the connection right here?

If you begin following the protocol, you may drop a couple of kilos it doesn’t matter what, even when your aim is to keep up weight, as a result of we’re consuming in such a wholesome means that once we begin placing all this wholesome meals in, irritation calms down, sometimes the quantity on the dimensions goes down.’

Okay, much less irritation doesn’t equal weight reduction. This isn’t a factor.

I’ve to suppose that the burden loss angle makes this system extra marketable to extra individuals. That’s a disgrace.

The calorie finances I ended up with was probably the most surprising half.

Autumn tells us to multiply our present weight by 11 to get our baseline calorie wants, then for weight reduction, subtract 400 energy from that quantity. Observe: there’s no differentials for gender, exercise degree, or age. 

My calorie finances for weight reduction got here out to be 1118. That’s lower than what a toddler wants.

Even the lady who she used as a demo, at 160lb, solely will get 1360 energy a day. That is extraordinarily low.

If we wish to keep our present weight, she advises to not subtract the 400 energy. Mine can be 1518, which continues to be far beneath what’s wholesome for me. 

Then she begins speaking about Portion Repair calorie brackets and what number of of which containers we ‘get to have.’ That we ‘aren’t going to be disadvantaged’ through the 4 weeks, and that we get one ‘yellow container swap’ aka ‘deal with’ per week. 

This kind of verbiage is troubling. Sorry honey, we don’t ‘get to have’ a sure variety of containers. We aren’t ‘allowed’ a sure variety of energy. We should always have the ability to EAT. One yellow container per week for ‘treats‘ isn’t a wholesome means to take a look at meals. And did I point out that if she’s so involved concerning the impact of stress on the microbiome, why isn’t she making an allowance for the stress of low-calorie weight-reduction plan?

She says, ‘monitor your containers. Consuming all your containers is necessary, and it’s additionally necessary that you simply don’t eat extra containers than you’re allotted for. Bear in mind, we’re practising ‘portion management.’

Wait. How does portion management play into intestine well being? What number of instances am I going to ask the identical query? AGHHH!

I fall into the bottom calorie bracket for Portion Repair is the A bunch, which is 1200-1500. 

Right here’s a pattern meal plan for Portion Repair A:

gut health protocol review

Intestine Well being Protocol Week 1

Week one is spent getting used to the protocol. Autumn tells us to take away meals from the home that don’t match into this system. She tells us, ’I eat like this regularly and I by no means really feel disadvantaged.’

No remark. 

Okay, I’ve one. Simply because somebody says one thing ‘works’ for them, doesn’t imply that it’s going to ‘work’ for you, or that it’s wholesome. I’m simply going to depart that right here.

Autumn tells us that ‘you will have detox signs in week one – if you happen to’ve been consuming loads of processed meals, consuming on this new means goes to be an adjustment in your physique. you may expertise gentle complications, tiredness, stronger cravings at first. It ought to go after a couple of days or the primary week and if it doesn’t, you may wish to examine together with your physician.’

Observe to everybody: signs like these throughout low-calorie diets are sometimes attributed to ‘detoxing.’ The reality is that these are literally signs of NOT EATING ENOUGH. 


Purple flag.

Intestine Well being Protocol Week 2

The Week 2 video begins with extra weight reduction speak.

You’ll have misplaced 3+ kilos or extra in week 1, you may lose much less in week 2, whenever you lose loads of weight in a single week, your physique wants to ensure every part is okay earlier than it continues to let go of weight, so don’t panic or stop.

Should you didn’t lose loads of weight in week 1, that’s additionally regular. Should you’re already used to consuming clear, if you happen to don’t have loads of weight to lose, or your physique simply may want extra time to regulate to the modifications.

That is undoubtedly as a lot about weight reduction as it’s about intestine well being. Let’s be trustworthy right here.

‘Consuming clear.’ Give me a break. 

Week 2 is about stress discount, and Autumn offers us some ideas and PDFs on how to do this. 

She places in one among many plugs for FIXATE recipes (word the apt identify ‘FIXATE.’) and the accompanying 4 Weeks for Each Physique train program.

Intestine Well being Protocol Week 3

Week 3 focuses on sleep, which is okay.

What’s not positive is the opposite focus of Week 3, which is ‘chewing your meals.’

Autumn says this:

If you take time to chew, you break meals down higher, and permit enzymes in your saliva to to assist begin breaking down meals as nicely. If you take time to chew, it additionally slows you down whilst you eat, which permits you time to acknowledge that you simply’re full, and will help stop overeating.

One piece of frequent recommendation is chew meals 32 instances earlier than swallowing. This actually breaks your meals down. We chew for like 5-6 bites and swallow. See the way it feels to chew every chunk 32 instances.

Oh boy.

The place do I begin.

As a diet skilled, I don’t agree with this recommendation, and actually, I discover it very regarding.

Though we all know that aware consuming might assist us eat much less, I imagine that counting chews of meals is a disordered consuming behavior. Like counting bites, counting chews is methodical and regimented and never conducive to having fun with meals. 

In response to Dr. Meagan Gallagher, a psychologist who focuses on consuming issues, chewing something that lengthy will make it into mush – decreasing the palatability of it, and making consuming aversive. Making consuming aversive is disordered.

It additionally locations the concentrate on exterior cues, relatively than inside cues corresponding to readiness to swallow and mouth really feel.

After all the food regimen and weight reduction speak, the ‘you get to have one deal with per week!’ stuff, and the disordered chewing recommendation, the 4 Week Intestine Well being Protocol looks as if the main target isn’t actually on intestine well being in any respect. It’s principally about weight reduction.

I’ve nothing towards weight reduction, besides when:

It’s offered as one thing else, aka ‘intestine well being.’

It’s carried out as a restrictive, regimented plan that’s most likely unsustainable.

It contains suggestions for what my knowledgeable and I take into account to be disordered behaviour.

The messaging additionally appears to revolve round robust love – as Autumn says in Week 3, ‘there’s loads of time to wade through this for your self’ and telling those that they ‘received’t be disadvantaged’ whereas assigning them low calorie budgets and one little yellow cup of ‘treats’ per week. 

As a dietitian, none of that sits proper with me. 

Intestine Well being Protocol Week 4

Week 4 is all about being ready for what comes after the 4 Week Intestine Well being Protocol.

Autumn mentions among the different Beachbody applications, specifically 80 Day Obsession, 21 Day Repair, and 9 Week Management Freak.

Are these named problematic to any of you want they’re to me? Is it my creativeness, or do all of those program names connote ‘fixing and controlling’ of our our bodies and meals?

beachbody diet

Purple flag.

I really feel like there’s a ton of cross promotion to maintain us within the Beachbody sphere. After Week 4, she offers us the choice of continuous on the Intestine Well being Protocol, as a result of ‘it’s not a food regimen, it’s a life-style!’ and if you happen to don’t, she advises to return to the Portion Repair plan, ‘as a result of having a plan to observe is necessary for general well being and wellness and your objectives.’

To really keep on the Intestine Well being Protocol indefinitely can be restrictive and nonsensical. 

For the re-introduction part, Autumn tells us so as to add a brand new meals again each three days. It’s not clear although: will we take away the meals for one meal for these three days? Or daily?

She warns that if we really feel any emotions of discomfort like gasoline, bloating, irregular bowel actions, itchy pores and skin, temper modifications, or any of the ‘different issues we’ve talked about,’ it’s most likely a meals we have now a sensitivity to, and will take away in the interim.

Nice, however loads of these may be attributable to issues apart from meals intolerances. I’m not simply going to take away a meals if I get gasoline from it, or if my temper modifications.

These issues occur to me daily of my life. 

Does the Beachbody Intestine Well being Protocol really assist to determine your meals intolerances? 

I really feel like individuals related to this program are spreading loads of inaccurate details about what intolerances really are. 

I’m interested by why Beachbody didn’t deal with FODMAPs, that are a quite common intolerance for individuals. 

Should you’re having vital intestine points, a correct elimination food regimen ought to be carried out beneath the steerage of an immunologist or dietitian who focuses on meals allergy. Not an MLM coach. 

And, I really feel like this system is making an attempt to be so many issues without delay, mixing an elimination food regimen with weight reduction and intestine well being. You’re making so many modifications, how are you going to make sure what’s affecting the way in which you are feeling? 

All of this may be confound the outcomes. 


The nice:

30 totally different vegetation per week is an effective aim. Range of vegetation might assist our intestine microbiome thrive. This aim could also be tough for somebody who doesn’t have entry to all kinds of meals, both due to funds, cooking expertise, or location.

Specializing in sleep and stress ranges is necessary. This system ought to have carried out extra one these items, together with recognizing that low-calorie diets is usually a vital supply of stress for individuals. 

Among the recipes that include this system look scrumptious. I’m 100% making an attempt the fermented blueberries.

The unhealthy:

This can be a weight reduction food regimen. Weight reduction has nothing to do with intestine well being, and the truth that the 4 Week Intestine Protocol is offered solely as a program to determine your intolerances and assist your intestine, is deceptive, in my view.

It’s additionally deceptive to counsel in a roundabout means that intestine well being improves as we drop extra pounds. We don’t know that but…as a result of science isn’t definitive on it.

Measuring meals in little cups is food regimen behaviour. It’s additionally annoying AF, and pointless. 

Vegan Shakeology tastes like rubbish. 

Most individuals most likely don’t want digestive enzymes.

There’s loads of cross-promotion to encourage model loyalty. It’s a bit yucky.

The calorie finances I bought was outrageously low. Interval. Additionally: calorie finances = food regimen. Not way of life.

The reintroduction course of is a bit complicated. 

The meals chewing factor is disordered. Extremely regarding. 

Above all else, in case you have intestine points, seeking to MLMs and MLM coaches for solutions isn’t really helpful. Though this program was purportedly developed with ‘docs and dietitians,’ you’re getting data from Beachbody coaches with minimal to no coaching or expertise within the science of intestine well being or immunology.


Positive Recharge
Positive Recharge
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