Take a moment to check in with yourself.

You have done an amazing job with the Betr protocol this week and you are starting to notice all kinds of changes. From your sleeping patterns to the scale, you are feeling good.

After eating clean for a few days, you have a good understanding of the Betr protocol. Now is the perfect time to pick an area of the protocol you would like to focus on. What makes you feel your best?

Look at the list below for ways you could alter your plan to fit how you are feeling:

  • Low energy: Prioritize your rest and healing. Sleep heavily impacts the chemicals in your body that monitor weight, immune system, and mood. 7 to 8 hours is a great goal.

  • Thirsty and fatigued: Proper hydrating is vital to feeling good. If you are feeling thirsty or tired, water may be what you need. Aim for between 50 and 70 ounces a day.

  • Hungry and weight stall: Having fiber regularly is shown to promote weight loss and aid digestion. Fiber can be found in apples, citrus fruits, and vegetables. It is known to keep digestion regular and decrease glucose levels. Have multiple servings a day to help feel full.

  • Weight stall and digestive discomfort: Restaurants tend to put a lot of butter, oil, and salt on our meals without us realizing it. If you are having trouble with water retention or the scale is moving slowly you may want to eat more meals at home instead of out.

  • Weight stall and cravings: Rotating the type of protein, fruits, and veggies you have daily makes your body use different enzymes to break down foods and promotes good gut health.

  • Constipation: Having regular bowel movements can affect your energy and weight loss. While mild constipation is normal in level 1, if you haven't had a bowel movement in 2 to 3 days you may want to increase your fiber and water intake.

  • Fatigue, hunger, cravings: It is important to eat often as you go through the day. Even if you are not hungry, eating something small will keep your metabolism active and your blood sugar stable.

  • Hormone fluctuations: Women's hormones fluctuate throughout the month and can greatly impact weight and energy. Being mindful of where your body is in your monthly cycle can help you understand potential shifts in results.

  • Stressed and fatigued: Stressful events can cause our bodies to flood our systems with Cortisol, the stress hormone. This slows digestion and increases blood pressure. Lowering the amount of stress you experience on a daily basis can prove beneficial in the long run.

The weekend is a great time to pick one thing you would like to be Betr at next week. If you would like more help on a specific topic please click the blue title to learn more.

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