As a part of your year long insurance benefit with Betr Health, you will continue to have access to Dr. Ferro's weekly group phone calls, access to all resources and recipes in the Member's Area online and in the app, and on-demand coaching through the insta-chat. We encourage you to take advantage of all the resources available to you to help stay on track and a part of out Betr family!
80/20 GUIDELINES FOR SUCCESS
Now that you've successfully completed Level 1 and Level 2, the guidelines for Level 3 will reinforce and strengthen your new habit of eating the right food combinations to fuel your body efficiently.
SUPPLEMENTS: Brain & Healthy Gut supplement pack daily to support digestive health and inflammation which is critical as you begin to consume more complex foods on a regular basis. They also aid in the body’s natural stress-fighting abilities keeping the adrenal system in balance so symptoms like low energy, restless sleep, cravings, anxiety, and your response to stress in general will continue to improve.
MEALS: Follow Level 1 schedule for timing of meals and snacks. Prioritize eating high quality, grass-fed hormone/antibiotic free meats and wild caught fish, organic fruits, and vegetables whenever possible and adding heart healthy fats.
WEEKLY REBOOT – KEY TO MANAGING YOUR 20%: When it comes to eating 20% of the foods you enjoy off plan – they most likely include having some carbs, sugar, processed foods, alcohol or dining out. You will undoubtedly feel the difference in how your body responds to these foods, so a weekly reboot is highly recommended.
This means following Level 1 food protocol for a few days a week for an internal reset. Most often its done Monday through Wednesday after the weekend OR if your work requires meals out, travel or entertainment reset over the weekend Friday through Sunday once you are back in your kitchen and can focus on meal prep.Use the meal plan worksheet from level 1 to help keep you on track during the reset days
BETR APP & ACCOUNTABILITY PLAN - Do not slide back into eating a pattern of eating 60/40 or 50/50! Keeping track of your food, weight, mood, and other trackers will be a great way to measure your progress over the long run! As a part of your insurance plan we just ask that you continue to log your weight at least once a month.
EXERCISE: Increase cardio and resistance exercise.
To lose weight: 4-5 days, 45-60 minutes.
To maintain weight: 3-4 days, 30-45 minutes.
Cardio: brisk walking, stationary bike, elliptical
Resistance: use light weights, resistance bands, your own body weight
Stretching: Yoga, Pilates
WATER: Drink half of your body weight in ounces of water daily. Add 20 – 30 additional ounces on workout days.