You’re considering doing 4 Week Gut Protocol, but you’re worried if it’s worth it. You wonder if you won’t be able to stick with it and waste your money. Or if you’ll miss your favorite foods too much or be a lame hermit only eating carrots at parties. Or that it”ll be too hard to make 4 Week Gut Protocol meals with your family and social life.
I just completed 4 Week Gut Protocol today for another time and I can tell you:
Doing 4 Week Gut Protocol is worth it.
I feel INCREDIBLE. And I want you to feel this too!
But there are certain things you’ll want to do to make sure you have success with 4 Week Gut Protocol.
Why I Chose to Go All in With 4 Week Gut Protocol
4 weeks ago, just after celebrating my 40th birthday by running my first 50K, I started 4 Week Gut Protocol for the 4th time. But truly, it was the only time I’ve had the “all in mindset” since the first time I did it in 2022 during the test group.
During my first round of 4 Week Gut Protocol, I followed the program almost exactly (with modifications in portions since I was also running). I am someone who does what they say they’ll do and I took being part of a test group VERY seriously! I wanted to show people what the program could do and I also was curious if it really could make a difference for me.
When I finished 4 Week I Gut Protocol, I felt the best I’ve ever felt! 4 Week Gut Protocol was definitely worth it!
But when I’ve re-visited the program other times I wasn’t really willing to completely go all in – I wanted to be able to have alcohol a few times, and to keep drinking coffee. Overall, I’d feel good after eating more veggies and more whole foods, but never the same as I felt the first time.
In 2023, I ran more miles than I ever have in a year, yet I ended the year the heaviest I’ve been, running slower and living for the highs of caffeine & alcohol. And instead of blaming this on my age, I knew it had everything to do with my food & drink habits.
I wasn’t treating my body like the athlete I want to be. I never felt great during any of my races and didn’t achieve any of my running time goals in 2023. Life is about choices and last year I chose to celebrate big life milestones, travel and enjoy more. I don’t regret that!
But, I knew going into the new year that I was ready to become the best runner I’ve ever been. After not getting into the Boston Marathon because my buffer of 2;29 wasn’t good enough, I knew that in order to run my fastest marathon in 2024, I needed to take my training to a new level. And the last time I went all in with 4 Week Gut Protocol, I ran 3 minutes faster in a half marathon without any additional training!
My 4 Week Gut Protocol Results: 40 Years Old
I finished 4 Week Gut Protocol today, and after 4 weeks:
- I’m down 5 pounds and 7.5 inches
- I have crazy energy
- I’m more optimistic and productive at work
- I’m running faster
- My entire family is eating more whole foods and healthier
- My skin looks more vibrant & my face is less puffy
- I just FEEL really good!!!
- Real talk & one that’s a little embarrassing to admit: I spent more quality time with my kids because I drank less alcohol
I am so motivated to keep going. I know that if I keep doing this that it will set me up to hit my big marathon goal in April. I also know that eating a more plant based, whole foods diet with less alcohol and caffeine is going to help improve all areas of my life.
3 Tips for Staying Consistent & NOT Failing at 4 Week Gut Protocol
A woman in our accountability group asked this week ‘how do you stay consistent with a nutrition program? I start and then always fall off by day 3 or 4.” Well, here’s my best answer for how to stay consistent on 4 Week gut Protocol or any BODi nutrition program.
Tip 1 To NOT FAIL doing 4 Week Gut Protocol
Step 1: Have a BIG, important and URGENT WHY.
You need to have a reason to do this. And it has to be bigger than some random goal like “lose 5 pounds” or “feel better.”
Why do you really want to do this? What problems are you facing in your day to day life that you want GONE (sleeping poorly, no energy in the afternoon so you dread work, embarrassing bloating or gas at work, dreading a family vacation where youll have to be in a bathing suit, etc).
As I said, the first time I did the program my “why” was that I was part of the test group and I wanted to complete the program to show others the potential.
But the other times I did it, my why wasn’t big enough. I just wanted to “feel better” but didn’t make it specific enough.
And while “long term health” sounds like a big important why, it’s really not urgent enough for you to make the lifestyle changes you truly need to do to commit to a program like this. While that can be ONE of your “why”s – it has to be more urgent.
For me this time, my why is running my April marathon faster and setting a lifetime PR and getting Boston qualifying time. Eating better & losing some weight (in a healthy way, not advocating calorie restriction or starving – need to fuel your runs too) will help me achieve this goal.
A source of inspiration for me lately has been the book Run Elite, by Andrew Snow, which includes some less discussed running topics. Andrew talks about the impact of extra weight on our running pace & injury risk, supported by studies. Plus, the impact the quality of our foods has on our ability to recover more quickly, and therefore train harder so we can run faster.
Step 2: Solidify Your Belief With Knowledge
Go a step further & educate yourself on how your gut health is tied back to your bigger goal.
For example, if you are struggling with acne and want to do gut protocol to clear up your skin so that you can be more confident at your upcoming wedding, that is your urgent why. But to further support that why, you would want to educate yourself on WHY the gut is tied to a healthy, clear complexion.
You could also listen to podcasts (like this Mel Robbins episode) or watch documentaries (like “You are What You Eat”) that support healthy eating. Or follow instagram accounts that educate on gut health like Will Bulsiewicz MD MSCI of TheGutHealthMind.
This kind of education will also help you think of this as a lifestyle change instead of a 4 week challenge. That means you’ll actually keep it up (with more exceptions of course to make it more sustainable) afterward because you truly believe in it.
Tip 2 To NOT FAIL doing 4 Week Gut Protocol
Going to the Farmer’s Market with my girls to get quality produce and other healthy foods is something I’ll continue to do!
The main reason people fail on 4 week Gut Protocol is that they don’t plan well enough ahead in 3 scenarios.
- They don’t plan their meals out ahead of time. When you first get access to all the food lists, recipes, and resources for 4 Week Gut Protocol it can sometimes feel overwhelming. but you have to take a deep breath, set aside some time to go through it, and do it. I recommend listening to the videos first and then diving into the plan planning and lists. You also get my 4 Week Gut Protocol meal planning & tracking spreadsheet which allows you to pre-plan your containers easily. Spend some time sitting down and planning each meal
- They overcomplicate it. Stick to simple foods in week 1. If you join my group, I share several meal plans and even exactly what I ate in week 1 to guide you. But you really need to make foods that you enjoy too! I recommend staying at simple as possible in week 1 and planning to eat the same breakfast and generally same snacks and then planning dinner next. Make severals meals that make leftovers and prep some things like roasted sweet potatoes, quinoa, roasted veggies (any kind) and chicken ahead of time. And if your container counts aren’t perfect, don’t stress and say you failed – as long as you’re sticking to the food lists, you’re succeeding!
- They get too hungry and don’t have the right food on hand. At some point in week 1, most people reach a point where they are hungry, but they don’t have the “right” foods prepared (either for containers or to fit on the plan. They may just not eat or eat something that’s not very filling …or just totally cave. Usually this happens by Thursday of week 1 – when the cupboards and fruit bowl is a little more bare and the leftovers are gone. Or they’re at a social event and didn’t plan ahead to make sure there was something for them there. I highly recommend doing a 2nd meal planning session on Wed or Thursday and going for another small grocery trip then. I also like to make a big, filling chili or soup or curry on Wed night so I have it leftover for Thursday/Friday. Then I like to also plan a more “comfort food” type meal for the weekend (like gluten free pasta or something with roast potatoes).
And if planning is overwhelming you – go back to your why. You are shifting habits. Successful people plan ahead in every area of life. And know, that meal planning and cooking will get WAY easier after a week or 2 of this. The first week is the hardest by far (both due to the change in your routine plus some withdrawals from sugar, caffeine, alcohol, etc).
Tip 3 To NOT FAIL doing 4 Week Gut Protocol
Find accountability buddies – as many as possible!!!
Tell your family you’re making a change but also seek out people who are all in with you. Hopefully your BODi Partner/coach has an accountability group (and if you’re not working with a coach, you can join my 4 Week Gut Protocol accountability group!).
How to get accountability for 4 Week Gut Protocol
If you want to start an accountability group all you need is you plus at least one person! I have a text thread with 3 friends and we share our workouts, our meals and any struggles and successes! I also do the same with a group of women who I coach with my BODi business. When you know that others are doing it with you, you’re way more likely to succeed.
Unfortunately, it’s less generally accepted to be healthy than it is to eat processed, fried, and sugary foods . So when you are making the choice to eat this way, you will likely have outside pressure from family, friends, coworkers and more to “just eat what you want”. My favorite response is “This is how I want to eat!!”
And guess what? You may just inspire someone else to make healthier food choices!!!
Do you want support, accountability & my 4 Week Gut Protocol meal plans, shopping lists and resources? I’d love to have you join our accountability group! Please fill out this form to get info on doing 4 Week Gut Protocol and look for an email from me.
As Long As You Try and Keep Going, There is NO Failing
You likely won’t be 100% perfect doing 4 Week Gut Protocol but that doesn’t mean you fail. Make the commitment and do your best to keep going even after any setbacks. Do not make this an “all or nothing” thing – make it about your health and know that it’s all about progress, not perfection.