01
Intensity triggers flares
High-intensity circuits push your body past the point where digestion shuts down. Generic plans ignore how hard your gut works during a session.
For IBS and sensitive digestion: Fitness timed and dosed around your gut.
Finding an IBS workout plan means balancing your training with your digestion. This AI coach programs movement and meals around your gut, alongside your doctor's care.
GutBrain Fitness is $19.99/mo · cancel anytime · secure checkout by Stripe
- training days a week
- 5
- per session
- 10–40min
- meals a day
- 4
- between deloads
- 4wk
GutBrain Fitness your coach · online
Today · Monday
Vagal Reset and Full-Body Stability
10–40 min · from your plan
You: I have a bad IBS flare today and feel really bloated. I cannot do the resistance session.
Your coach: Then today's resistance session gets lighter: fewer sets at an easy effort. On a worse day, gut comfort below 5 in your pre-session check turns it into the breath-and-hum session. Switch to the Calm-Gut low-FODMAP menu too.
Plan updated · confirmed in chat
The problem
Why standard programs fail your gut
02
Rigid meal timing
Standard advice tells you to eat right before or after a workout. When your stomach is sensitive, forcing food on a schedule leads to bloating.
03
No plan for bad days
Most programs assume you feel perfect every day. When a flare hits, you either push through the discomfort or abandon the plan entirely.
The method
How GutBrain Fitness works
01
Monitored intensity
Your coach keeps sessions to 40 minutes or less at a talk-test pace, working alongside your clinician's clearance.
RuleTraining fatigue and bloating determine today's volume.
02
4 daily meals
You get a daily protein target scaled to your bodyweight, spread evenly across 4 smaller meals to reduce digestive burden.
RuleFour even meals and twenty chews per bite.
03
Flare adjustments
When symptoms spike, your gut-comfort check swaps the day for the breath-and-hum session, and the Calm-Gut low-FODMAP menu is one switch away in the app. A lighter week comes every 4 weeks.
RuleGut comfort below 5 swaps today for breathing and humming
04
Vagal breathwork
Most sessions open or close with slow-exhale breathing, and the walk day adds humming on the exhale.
RuleSlow breathing before sessions, humming on the walk day
Your week
A week of gut-aware training
Ask your coach in chat to move a session, and train at least 90 minutes after eating.
- Mon: Vagal Reset and Full-Body Stability(Train)
- Tue: Mindful Motility Walk and Breath(Train)
- Wed: Low-Pressure Resistance(Train)
- Thu: Breath and Hum(Active)
- Fri: Core and Mindful Movement(Train)
- Sat: Low-Impact Zone 2(Train)
- Sun: Food-Symptom Diary Review(Active)
Built to adapt
A plan that moves when your week does.
It reads your recovery
Connect Apple Health or Health Connect. When sleep, HRV or resting heart rate say you are under-recovered, today's session gets lighter. Planned deloads follow your coach's schedule, and you can ask for one in chat.
Chat that changes the plan
Travelling, sore, short on time, missed a meal: tell your coach at any hour. It rebuilds the week or re-portions the day, and confirms the change in chat.
Check-ins it acts on
Daily check-ins and progress photos go to your coach, and your plan is adjusted from what actually happened, not what was scheduled.
Is it for you
Who this coach is built for.
Built for
- Clients with IBS who want to exercise without causing flares
- Endurance and strength athletes who experience mid-session stomach distress
- People whose digestion worsens during periods of high stress
Pick another coach if
- Anyone with red-flag symptoms like unintended weight loss or bleeding - see a doctor first
- People looking for high-intensity bootcamps or heavy conditioning circuits
How this coach works
What GutBrain Fitness does, and what it leaves to your clinician.
- Your plan comes from GutBrain Fitness's written programme — the week, how load goes up, when it backs off and how it feeds you, as shown above — matched to your intake: goals, schedule, equipment, injuries and the health details you share.
- It is an AI fitness coach, not a clinician. It does not diagnose, treat or change medication, and it works inside the limits your clinician sets.
- When your wearable shows low recovery, today's session gets lighter. Planned deloads follow the programme's schedule, and you can ask for one in chat at any time.
- The programme was written for this coach and is checked by automated rules. No clinician has reviewed it, and none of the organisations below has reviewed or endorsed Agents4 Fitness.
Your clinician manages your condition and any medication; your coach plans training and food inside the limits they set.
Sources you can read
Independent public guidance on exercise for this situation. Listed so you can check it yourself; these organisations have not reviewed or endorsed Agents4 Fitness.
- WHO guidelines on physical activity and sedentary behaviourWorld Health Organization, 2020
- Physical Activity Guidelines for Americans (current guidelines)U.S. Department of Health and Human Services (ODPHP)
Not medical advice. GutBrain Fitness provides fitness and nutrition coaching only. Talk to your clinician before you start, and stop and get medical help if you feel unwell while training.
Pricing
One coach. One price. No contract.
Create your account, check out with Stripe and answer a one-minute intake. GutBrain Fitness writes your first plan before you sign in. Month to month; cancel in a tap.
GutBrain Fitness
$19.99/ month
- A week-by-week training plan, built from your intake
- A nutrition plan, with food swaps
- 24/7 chat that changes the plan, not just answers
- Apple Health and Health Connect sync
- Daily check-ins and progress photos
- Progression and deloads handled for you
Secure checkout by Stripe · cancel anytime
Questions
Straight answers.
Something else? Ask your coach in chat once you are in. It answers at any hour.
Do I need a gym membership?
No. Most sessions need a mat, a light dumbbell or kettlebell, a resistance band and a wall or bench, and Zone 2 can be a walk. Ask your coach in chat to swap anything you lack.
What happens if I have an active flare?
Rate your gut comfort in the pre-session check: below 5 turns the day into the breath-and-hum session. Switch to the Calm-Gut low-FODMAP menu in the app, and tell your coach in chat how it goes.
How does the nutrition plan work?
Your coach programs 4 smaller meals a day to reduce digestive burden. It includes fermented foods at two meals and scales your protein to your bodyweight.
Will this fix my digestion?
No. This coach provides a fitness and meal structure that works alongside your clinician's care. It programs movement and food timing to manage stress on your digestive system.
Is this a high-intensity program?
No. Aerobic work stays at a full-sentence pace and lifting stops 3-4 reps short of failure, with no breath-holding or crunches.
What do I get for free?
Your account is free — browse coaches, explore the app, and connect with a coach. Each AI coach is a monthly subscription (priced by coach); cancel anytime in a tap.
Is this a real coach or an AI?
It's an AI coach built on a real training methodology for this exact niche. It writes your plans, adjusts them from your check-ins and progress, and answers questions any time — no waiting for office hours.
What if it doesn't fit my situation?
Your plan is built from YOUR intake — goals, schedule, equipment, injuries, preferences. If something doesn't fit, tell your coach in chat and it adjusts. And you can cancel any subscription anytime.
What happens to my data?
Your data stays yours. We never sell it, and you can export or delete your account at any time. See our Privacy Policy for the details.
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