The Betr protocol has been designed with the purpose of reducing inflammation throughout the body and, ultimately, resetting gut health. According to Dr. Ferro, the Level 1 food list has been shown to achieve this goal through the temporary elimination of a variety of different foods. This does not necessarily mean that all other foods are detrimental and many may be reintroduced in Level 2. The Level 1 food list serves as a cornerstone and we will continue to build upon this foundation for further progress.

Dr. Ferro suggests that to the extent possible, items that are highly processed should be avoided in the plan. Unless indicated by a medical or fitness professional, packaged and powdered protein supplements should be eschewed in order to avoid introducing artificial elements into the diet. This advice also applies to items such as collagen and fiber supplements, given that they come under the same umbrella. Although not always detrimental to health, these items are very processed and may contain various artificial components. Should you choose to incorporate supplements into the plan, Dr. Ferro recommends the following:

A range of elements might be delaying your progress in terms of achieving the desired weight loss. Stress, eating off plan, excessive physical activity, and insufficient preparations for the forthcoming week can all lead to a standstill or an increase in weight. Dr. Ferro’s Top 10 Checklist is an excellent source of guidance throughout your Betr health journey. Check this list out: HERE.

If you are still experiencing weight stalls or weight gain, feel free to register for one of our Head Coach Office Hours call that we have every Monday and Wednesday at 12:00 P.M. Eastern HERE!

On the Betr Program, Levels 1 and 2 are designed to help you take control of your cravings and begin to regulate your habits. During these levels, the most important strategy for success is sticking to the baseline food list. That being said, life isn’t always simple. Sometimes, it can throw curveballs that throw our usual routines off. Thankfully, there are still some best practices on how to handle eating out at restaurants or grabbing something quick in a rush.

Eating out at a restaurant can be both a pleasure and challenging when sticking to the Betr Program. To ensure the best results, it is important to manage your portions, save any leftover food to enjoy over the next few days, and try to attend restaurants that are ingredient-conscious. At the same time, it should be a nice and enjoyable experience.

To read more tips on how to handle eating out at a restaurant, click here.

There will be times when you are rushed and need to be able to pull something together quickly. In times like these, think proactively. You can still make the healthier choice to reach your goals and succeed in the Betr program. Have snacks on hand such as nuts, bars, smoothie packets, and other items that can easily come on the go. Consider online delivery menus for fast and pick-up services.

Detoxification symptoms may present during the initial few days of Level 1 as the body expels any toxins previously ingested prior to commencing the nutrition program. For further information on detoxification symptoms, please click here.

To protect your health and improve physical stamina, it is recommended that you either refrain from exercise or maintain your current intensity on the first three days in Level 1. Gradually increase strength and endurance over the course of several weeks. To learn more about developing an exercise strategy integrating Energy Boosters, please click here.

The Adrenal Cocktail is a solution utilized to soothe and nurture the adrenal glands to enhance sleep and energy levels. To locate the recipe, kindly click HERE.

For optimal results, we strongly recommend avoiding the consumption of alcoholic beverages as much as possible. However, if you wish to enjoy, Dr. Ferro recommends organic red wine or low-sugar cocktails such as vodka + soda + lime, rather than drinks comprised of alcohol combined with syrups or juices.

Artificial ingredients comprise any man-made components incorporated into food that may contain high concentrations of chemicals. On Level 1 of the diet plan, it is best to steer away from anything packed in a bag, box, or bottle, since it is likely to be processed and could include artificial ingredients that may have a detrimental effect on the gut microbiomes.

Betr meals are always freshly prepared and arrive family-style. They are smartly packaged to ensure potential leftovers can be conveniently stored. If there is excess food that cannot be consumed immediately, freezing it will provide meals for the coming weeks. For the answers to the most frequently asked questions regarding meal delivery, please click HERE

The Betr Health Certified Coaches utilize the scale as a biofeedback technique for visualizing how the body responds to meals. By monitoring the minute changes in weight, we are often able to detect food sensitivities. Check out more information on this HERE.

It is suggested that eating 2-3 hours after waking up and then consuming a meal every 2-3 hours throughout the day, will help maintain a stable blood glucose level. This will prevent the body from entering into starvation mode, in turn decreasing the likelihood of experiencing intense cravings. For more explanation on this you can click HERE.

Holidays can be challenging, particularly when many holidays are rooted in food and familial customs! This short article provides guidance about how to remain focused during the end-of-year festivities.

Planning your meals ahead of time is an excellent manner of staying on track, especially during Level 1. It is recommended that one should plan out their meals for the entire week in advance; however, it is understood that life can present unexpected occurrences. Proactive planning for the current and following days will most likely result in the ability to remain on course. Check it out here!

During Level 1, we strive to keep things simple and recommend a single protein option for each meal (or snack if needed). This helps you reduce the variables and better identify any sensitivity patterns. We strongly encourage protein rotation meal by meal, day by day to receive amino acid diversity for balanced nutrition. More protein diversity returns in Level 2.

The aim is to enable your body to absorb macronutrients in an effective manner. Our philosophy is to simplify processes for the body in order to permit it to metabolize and make use of the nutrition of each food, this is why we do not advise mixing proteins.

Your body utilizes specific enzymes in order to process different foods. To achieve optimal outcomes, it is important to rotate the range of foods consumed on a daily basis. For additional health benefits, select grass-fed, hormone-free, and antibiotic-free meats in order to minimize exposure to toxic components. For further information, consult this herein-provided article.

For optimal health, we at Betr Health advise using salad dressings that contain no preservatives, added sugars, or artificial ingredients. Two of our preferred options are the Braggs Healthy Vinaigrette or Ginger Sesame Dressing. If those are not accessible or if you would prefer to make your own, please refer to our Betr salad dressing recipes here.

Sleep deprivation not only results in a lack of energy but can also negatively impact metabolic function. For tips on how to improve sleep, please click HERE

Despite the presence of sugar, fruit has natural components, as well as high fiber content to facilitate digestion. To learn more about fruit and its digestion, refer to the following article: Here.

To ensure successful completion of Level 1, it is strongly recommended that one plan ahead and communicate their travel plans to their coach. Being familiar with their surroundings can also be highly beneficial for anticipated planning. For further information, please refer to the following link: travel tips.

The objective for meals should be to proportionately fill approximately 30% of the plate with protein and 70% or more with a combination of raw and cooked vegetables. Supplementing meals with a side salad or slices of raw vegetables such as cucumbers, peppers, and tomatoes is an acceptable alternative. To gain further knowledge concerning additional leafy greens to include in Level 1 meals, please click here.

Navigating the weekend can be challenging, especially when there are social engagements. Planning and being prepared for the weekend in advance will help to maintain progress and attain success. Below is a link with beneficial advice for coping with the weekend: Weekend Survival Guide.

When grocery shopping ahead of the Level 1 period, it is beneficial to look out for an organic label when selecting produce, ensuring its freshness and local provenance. However, finding whole, fresh foods without pesticides is most important and can be more cost-effective when feeding the family, even if such items are not labeled as organic. In order to eliminate any presence of pesticides or chemicals, it is essential to wash fruits and vegetables thoroughly before consumption. For further info on grocery shopping for whole foods, please click here.