Welcome to Betr Health! You'll begin with a 30 day purification program to reset your digestion using high-quality foods that make you feel better, sleep better, and shed unwanted pounds. 

Program Overview 

To reduce stress, we will teach you how to select high quality, anti-inflammatory, easy to digest foods that leave little damage or imbalance in the body. We eliminate foods that are processed, loaded with chemicals, sugar and of very low quality. Based on this definition you will eat a specific set of fresh fruits, vegetables, and proteins exclusively. We provide natural supplements to make this entire process easier and less stressful for the body. 

With minimal stress our body can rebalance its hormones, regulate blood sugar, repair damaged cells, convert stored fats to energy, and so much more. You will drink half your body weight in ounces of water each day (max 90 oz) to flush toxins from your body, aid in digestion, absorption, circulation, transportation of nutrients, and maintain body temperature.

Most importantly, you will work with your coach every step of the way to make sure you are informed, supported, and successful. Our three-phased approach begins by detoxifying and nourishing your body in Level 1. After these 30 days, you and your coach will assess next steps based upon your progress.  

The app is where you'll do two essential things every day -- communicate with your coach and review educational content. The app is designed as a self-guided tour featuring a series of short video clips, quizzes, tips, and reminders that help reinforce daily combination back and forth with your coach. It is important to review the information presented on the home page every day. 

Complete the items below prior to your first call to ensure maximum results. 

1 - Review the Level 1 Foods List and Level 1 Recipes to start planning out your meals. 

The level 1 foods prescribed are low acidic, low inflammatory, help calm the body and facilitate the fat burning process. The top 3 tips when meal planning:

  • Choose organic fruits and veggies, grass fed, hormone free meats and wild caught fish. 
  • Rotate foods daily. Also remember that fruits or veggies like apples, oranges, peppers, onions, include many different varieties so enjoy all of them. Use frozen organic fruits and veggies to shop in bulk and enjoy items that may be out of season fresh.
  • Eat 70% of your veggies raw by having at least one large mixed green salad daily and a small side salad with cooked veggies. The naturally occurring enzymes help break down the cooked foods consumed. 

2 - Fill out the meal plan below and send a picture of your plan to your coach (center chat bubble icon).
Follow our meal plan templates if you need more guidance. Selecting meals for the first 3 days of the week helps you think through any challenges for the upcoming week so your coaching session is very focused on the issues at hand. 

To help you plan for success, we provide meal plans and grocery lists. We have options prepared for all 3 weeks of the program. You can choose from the regular plans or the pescatarian and vegetarian versions. Each plan includes the following information:

  • Description of our typical protocol which is a protein and veggie for lunch and dinner and 2 fruit snacks. Your program may vary based upon your current lifestyle.
  • Recommended recipes for the week. Our meal plans consider meal prep efficiencies such as using mason jar salads, recipes that you can prepare in bulk for left overs and those that are family friendly. You can replace meals or put together your own combinations with foods from the level 1 list. Since this is not a calorie in and out program, eat until you feel full. As you log food pictures for each meal and snack your coach will adjust portion sizes as needed. Most of the time we find that people are not eating enough food.
  • Optional boosters that may be required to support your current lifestyle. For example, your coach may add boosters as needed to support workouts, extended work hours, travel, low blood sugar or even a physically demanding job. 
  • A shopping list designed for one person, so you can easily adjust to shop for more family members or if you want to swap out one recipe for another. At the end of the week if you have some extra greens or ripe fruits you can always put them in the freezer to make a delicious level 1 smoothie recipe.

The most effective way to establish a baseline is to begin with one of our meal plans. It provides the general structure to be successful, but you can easily substitute any other recipe or work from the level 1 food list. That’s why we encourage you dig into the recipes – the point is to eat a variety of delicious foods you will enjoy. 

As you progress through the program your coach will be able to provide feedback and customization as they observe how you respond to different foods which is a unique process for everyone. And, as your digestive process starts to heal subtle food sensitivities may become more obvious to detect and additional changes are made to your program. 

3 - Review Resources Link

The Betr Resources Level 1 link contains educational content designed to keep you moving in a positive direction.  

Summary Daily Self Check -  This Betr by the Day article is invaluable because it provides the list of top tips to keep in mind during the program. Review it every day so you are thoroughly familiar with all the guiding principles of the program. This helps identify and quickly resolve the most common challenges that you may face during the program.  The goal is to provide information on demand that has helped thousands of clients succeed. 

Prep Weekend Checklist 

The primary goal of the prep weekend is grocery shopping and food prep for the upcoming week. The program is all about nourishing the body with delicious, clean whole foods that give your body an internal reset – to release stored fat, restore gut health, reduce inflammation and adrenal fatigue. BUT it’s also about beginning to cultivate strong skills in the kitchen that will evolve over the course of the next few weeks. Work closely with your coach to keep it simple and you will succeed. To help you stay on track there are three pictures that you will post in your chat box every weekend, so your coach knows you are prepared: 

  • Picture of your grocery cart
  • Picture of your meal prep
  • Picture of your meal plan worksheet

During these 2 prep days you will begin increasing your water until you reach half of your body weight in ounces of water up to a max of 90 ounces which is essential for flushing fat and toxins from your system. You will also start logging your digital weight, sleep, mood, and measurements so you are familiar with the chat box and daily communication with your coach.  

Think of your coach as your project manager, their primary goal is to make sure you are following all the steps required to be successful. The key for you is to come to each call prepared so together you can develop a doable plan.  The prep weekend is designed to set up you for long-term success. We recommend starting over the weekend because typically it's less stressful and easier to shop and complete meal prep for the upcoming week with fewer distractions.  

If you are not prepared it will likely slow down your progress. If you are prepared and stick with your coach, we can virtually guarantee your success. 

Many clients suffer from night time cravings, and/or trouble falling or staying asleep which are typical signs of adrenal fatigue. This drink is very easy to prepare and helps nourish and calm the adrenal glands which in turn helps curb cravings and improve quality of sleep. Take it every night an hour before bedtime for at least 2 weeks since it has a cumulative effect. Over the course of the program, the foods consumed during level 1 calm the body and it will not be needed anymore. 

Instant Chat for Fast Answers

At the bottom of the resources page, you will see white message icon with a teal circle around it. This is a place you can ask any questions for fast answers. For example, if you type in meal plan schedule you will see recommendations on timing that you can discuss with your coach, so you can coordinate your supplement schedule with your meals.

Icons - Along Bottom of Screen

House - Return to home page

Progress Arrow – tap plus sign in top right-hand corner to enter food, weight, sleep, and mood every day. Just tap on the icon, record your information, and tap the check mark in the right top hand corner to save it. 

Chat Bubble – is where you will communicate daily with your coach. Your weight and food pics will be posted here from the food and weight log, so your coach can easily make recommendations. 

Group Chat - group discussion board where clients, coaches and Dr. Ferro are cheering each other on, sharing recipes, food tips and meal prep pictures.

Cap – Here is where you can access videos on demand. Each day the program content changes so if you tap on the media library you and preview material from a previous day.

3 BarsHome Page - Top Right-Hand Corner - Add your photo, define personal settings, connect health data for a device such as a Fitbit. 

Important Note - Define personal settings on the first day that you post your actual start weight using the weight log so that progress charts are accurate.

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