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4 Week Gut Protocol and Running

I am 2 weeks into the 4 Week Gut Protocol nutrition program and you know I’m continuing to run with it as well as strength train. I have to be honest, I have stuck to the program about 85% but I am still seeing improvements and learning a lot about myself and my own nutrition, which to be honest, was definitely a place to grow in this marathon training cycle. 


What is the 4 Week Gut Protocol 

The 4 Week Gut Protocol is a unique, comprehensive nutrition program designed to help promote overall gut health, as well as isolate the most common foods and ingredients that can cause gastric distress and undermine your health and well-being.


For the most part on this program, you eliminate gluten, dairy, corn, processed soy, and added sugar. You also minimize caffeine intake. 


For me, I have also made sure to eat within an hour of waking up, which isn’t something I do daily. 


Why did I decide to try the 4 Week Gut Protocol 

I decided to give it a try because I have been struggling for a few years at this point with figuring out my own allergy journey. I haven’t tested positive for many foods, but weird things have come up in skin and blood allergy tests, like rye. I struggle with near constant post nasal drip, regardless of seasonality. At this point, my allergist feels like allergy shots are the last option but he’s not 100% confident even those will work. So I wanted to try anything and everything in my power. 


In addition to the 4 Week Gut Protocol, I am taking quercetin daily and looking into acupuncture. 


I also want to run a big PR at my April marathon and I know that fueling with more whole foods and less processed foods can help! 


4 Week Gut Protocol and Marathon Training 

I mentioned that I’m following it about 85% rather than 100%. Some of the things I’m doing slightly different than the program is that I’m not counting containers – I’m eating the foods on the food lists, but other than making sure I’m eating enough, I’m not worried about sticking to a certain container count. 


I am also eating more carbs than on the plan – I am not trying to lose weight and I need those carbs to fuel my runs, especially the long runs! 


Those are the biggest differences. The other things I have allowed that aren’t “on plan” are enjoying a daily cup of coffee (with dairy free, sugar free creamer) #coffeeislife. I have also made some mistakes and not realized something wasn’t on plan until too late, but for the most part it’s been good. 


I have noticed that my recovery time is faster, I wake up less groggy in the mornings, and I have more energy to train. 


4 Week Gut Protocol and Running Results (So Far)...


I have noticed that my recovery time is faster, I wake up less groggy in the mornings, and I have more energy to train. 

4 Week Gut Protocol and Running Results

I notice how foods make me feel a lot more than I did before. For example one night my whole family had a cold and I was on mom duty all day. I was exhausted and felt terrible. We ordered pizza and I just went with it. The next day I could 100% tell that I had eaten stuff my body didn’t love as much, something I’ve never noticed before. 


I’ve lost weight and inches (4 pounds and 3 inches). 


I am really enjoying the process of cooking more food, less takeout, and experimenting with less processed foods. I know it’s better for me, even if it’s not life changing in two weeks or I’m not seeing my allergies cured. 



My Favorite Recipes on 4 Week Gut Protocol 

I am all about making recipes as easy as possible. Here are some of my favorite recipes I’ve made that are all Gut Protocol approved. 


Coconut Lime Chicken Chili

https://boysahoy.com/slow-cooker-coconut-lime-white-chicken-chili/ this chili is amazing, I just replaced the corn with 1c cooked quinoa. I served it while our neighbors were over and no one needed to know or be explained that I was doing a gut health eating plan or anything! 





4 Week Gut Protocol and Running Recipe

https://www.chelseasmessyapron.com/baked-oatmeal/ This is one of my favorite recipes anyway that I know I’ve shared before, but it’s GP Approved, so recommending it again! 

4 Week Gut Protocol and Running Recipe

Spanish Style Shrimp 



Trader Joe’s Frozen Spanish rice + shrimp + black beans + frozen peas + bell peppers = such a simple and delicious dinner 


4 Week Gut Protocol and Running Recipe

One pan dinner 

Pineapple teriyaki meatballs + pre-cut butternut squash + broccoli = doesn’t get much easier than this. My girls LOVED this one! The meatballs do have a little added sugar, but only 2g, so I was still under the recommended 10g for the day. 











Want to try 4 Week Gut Protocol? 

I’m putting all that I’m learning doing this combined with my run coaching to help you feel your best training and just know you’re getting healthier for the rest of your life! If you want to do this with me starting in February, get on the waitlist here. I’ll send enrollment information your way so you can do the same strength program I’m doing, get all the science, meal prep, food lists, and more!

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