In the current human condition, diets, counting calories, medications, and even exercise can be counterproductive to losing weight, reversing disease, and restoring mental and physical health.

We live in a fast-paced world full of stressors and health detractors. Our personal and professional lives often focus on putting the well-being of others over our own. Late nights and early mornings lead to sleep deprivation and dietary imbalance. This cycle continues year after year and can manifest into chronic illness.

There is a wide range of external stressors that influence us on a daily basis. Emotional stress derives from societal pressures and a bombardment of negative news and fear-based marketing. The physical stressors of a sedentary lifestyle become particularly problematic for those who are limited by previous injuries and surgeries. Environmental stress from exposure to pollution and chemicals can disrupt our microbiomes and reduce our ability to regulate everything from mood to metabolism. Even seemingly healthy food may not be optimal for your body type and can cause inflammation and stress in your system.

Common symptoms include stubborn belly fat, cravings, bloating, digestive issues, constipation, anxiety, pain, headaches, fatigue, insomnia, high blood pressure, infertility, PCOS, eczema, psoriasis, painful menopause, and abnormal blood values.

The debilitating effects of this condition can lead to reduced motivation, confidence, joy, and libido with increasing irritability, mental fog, and indifference. Popular treatments include diets, exercise, medications, and surgery.

Unfortunately, most of these treatments inevitably lead to more of the same; more diets, more medications, and more surgeries. As we continue to age, many of us substitute exercise with emotional counseling, attempting to address mental health but ignoring physical health needs.

Betr Health is all about slowing things down and getting back to basics. We focus on replenishing your microbiome, which will aid in relieving existing symptoms and improving metabolic function. It’s a mental and physical state of ease that will allow your body to function as it was designed. Our program is based on building people up, with a personal health coach and a supportive community of like-minded individuals that are ready to refresh their lifestyles. We help to enrich lives through nourishment, not punishment.

Our community experiences improved sleep, healthier skin, better digestion, reduced pain and headaches, and the ability to convert 2-5 pounds of excess weight into energy. Many of these improvements occur within weeks, or even days of starting the program.

The goal of Betr Health is to provide a newfound sense of motivation, confidence, and joy. You will be a lighter, happier, healthier you. Our program has also helped improve fertility and libido.

New users start with a few days of our food and nutrients protocol. During this stage, we remove alcohol and other known digestive stressors from our diet. For the following sixty days, users follow our meal program with the help of their personal health coach. Together, you determine what strategy works best for you and your family.

Our happy clients become fully educated on the brain-gut connection, and what foods you should avoid while creating sustainable habits and convenient weekly meal plans. The only downside is that you may have to replace your wardrobe with some slimmer clothes.

The only factor that could hold someone back while using this program is if you fall back into the old health paradigm: “Move more and eat less”. You really only need 24-48 hours on the Betr protocol to get yourself hooked.

We know that fitting into a healthier lifestyle is only half the battle. Betr Health also provides our clients with an education in health and wellness, as well as habits and tools to help make this new lifestyle sustainable. The science itself is rooted in digestive health and a positive mental outlook, but our diverse cultural, environmental, and genetic backgrounds make it impossible for a “one size fits all” approach. Everyone already thinks they know which foods are good for them and which ones are bad, but very few people understand which particular foods may not be best at a certain time or within a certain diet. Our protocol has a built-in elimination and reintroduction cycle that has proven to uncover healthy food terrorists that cause inflammation and weight gain for that specific individual. For instance, one of our clients lost over 35 pounds in the first sixty days of our program when she discovered that quinoa, greek yogurt, and raspberries were actually unhealthy for her.

If you’re struggling with the stressors of everyday life, laboring through an unsuccessful dietary plan, or simply want to find a new way to better yourself, contact us today and experience what Betr Health can do for you.

Our mission is to empower people to prevent and reverse chronic conditions, giving them the tools that they need to live healthier and happier lives. The health and fitness industry has failed in its promise to prevent and reverse disease. The industry is relying on an antiquated, oversimplified one-size-fits-all approach of simply “move more, eat less”. This has led to an explosion of frustrating bots, apps, diets, fads, tests, devices, and medications that are only making things worse. Betr Health is pioneering a new paradigm in healthcare called “nourishment, not punishment”, which is transforming the management of chronic conditions.

Six in ten Americans are suffering from at least one chronic disease, and four in ten suffer from multiple chronic conditions. However, our current healthcare system is not properly equipped to provide the consistent care and attention needed to combat these ailments. People are forced to manage these conditions on their own with no support and little guidance. This creates a never-ending cycle of failure and frustration for people, as well as a continuous rise in healthcare costs for employers.

The Betr Health model serves as a counterbalance to this healthcare crisis. Our program leverages community and time-tested gut-healthy food protocols to create a whole person, whole family approach. With our revolutionary program, we are able to help our members reach their weight loss and disease prevention goals through nourishment and positive energy. Past and present members join our team of coaches and health professionals in creating a unique community of like-minded individuals who want to experience the benefits of a healthy lifestyle and want to help each other find success. In fact, the vast majority of our health coaches are former Betr Health success stories themselves. With a variety of resources at their disposal and a certified health coach regularly checking in to offer guidance and support, our members are able to take the driver’s seat and manage their conditions without starving themselves, overworking their bodies at the gym, or spending hard-earned time and money in a doctor’s office.

With an average member NPS (Net Promoter Score) of +90, we are clearly offering a solution that our members not only like, but love. Our high retention numbers and sustained usage rate show how the Betr Health community is able to turn short-term success into an attainable lifestyle change that can easily be continued long after the program is over. This is something that is virtually non-existent in the health and wellness industry today; a program that can deliver tangible, measurable results in the short term, while also delivering sustainable weight management and disease prevention.

Arming our members with the knowledge needed to be their own health coaches allows employers to save thousands (and potentially millions) of dollars on healthcare costs.

The Betr Method is an easy-to-follow, three-level protocol that relies on fueling the body with a variety of whole, delicious foods. Through nourishment instead of deprivation, people are able to heal their gut microbiome (or gut, for short) while also finding hidden food sensitivities. The basis of the method is that food can be medicine. By controlling the power of an individual’s unique gut, The Betr Method is proven to help people lose weight and reverse chronic conditions including diabetes, high blood pressure, anxiety, and obesity.

A healthy gut is one that is in balance. Most people suffer from imbalances in the gut- meaning there’s not enough good bacteria, too many bad bacteria, or a lack of diversity. Signs of Poor Gut Health: Stubborn Belly Fat, Cravings, Bloating, Digestive Issues, Constipation, Anxiety, Pain, Headaches, Sleep Issues, High Blood Pressure, PCOS, Skin conditions, Painful Menopause, And Abnormal Blood Values.

What Hurts Gut Health: Toxins, Antibiotics, Low carb, high fat, high protein diets, Unnatural sweeteners, and Stress.

What Helps Gut Health: Meditation, Fermented foods, Prebiotics, Hydration, and Variety in your diet.

Everyone’s gut is as special as their DNA. This is why even seemingly healthy foods can cause negative effects on the body for certain individuals. Some of the reactions, though less obvious, can result in wide-ranging health effects. These reactions are known as “food sensitivities”. If food is eaten in small amounts or eaten rarely, we may not experience any noticeable effects from these reactions. However, if these foods are eaten regularly, these tiny inflammatory reactions and the chemicals they produce can build up and cause chronic effects in other parts of our bodies. There are no medications for these unfortunate reactions. The most effective treatment is to identify the trigger food that may be causing symptoms. Because each person’s gut is different, The Betr Method is tailored to each person and divided into three distinct levels.

Level 1: Purification

Level 1 is recommended for 3 weeks to improve the diversity and strength of your GI tract by introducing more healthy bacteria while removing the unhealthy ones. This Level is the most structured and includes temporarily removing alcohol, processed foods, and other items that are known to create inflammation in a majority of the population. A custom blend of gut-healthy food recommendations will start rebuilding your unique microbiome within 24 hours. In just 1 day, you will start to see your scale move in the right direction. After 3-7 days, you will start to notice better sleep, more energy, and less cravings. At the end of Level 1, Your body will be in a clean and non-inflammatory state. You will see excess fat and toxins released. Improved sleep will replenish hormones.

Level 2: Reintroduction

Level 2 is the next step in the healing process after the full-body reset of Level 1. After completing Level 1 your gut is healed, so food sensitivities are usually detected within 30 mins after eating the food. The Level 2 reintroduction cycle is designed to help you find what food is the best fuel for your body. Without resetting your metabolism you run the risk of falling into the all too familiar yo-yo dieting pattern. You'll spend your 4th and last week with your coach trying out this introduction phase together. During this process, you will strengthen your new habits and identify trigger foods that you may not have been aware of.

Level 3: Maintenance

Level 3 is all about practicing the 80/20 rule. For 80% of your week, you should aim for clean and healthy eating. When it comes to eating 20% of the foods you enjoy off-plan – they most likely include having some sugar, processed foods, alcohol, or dining out. You will undoubtedly feel the difference in how your body responds to these foods, so a weekly refresh with Level 1 is highly recommended.

The keys to successful and long-term change come from finding out which foods and food combinations support an individual’s unique gut chemistry. That’s why the best way to experience The Betr Method is to work with an expert group of coaches, registered dieticians, fellow clients, and our founder, Dr. William Ferro. The course includes education and nutrition. This helps you become your own best health coach and even help coach others. The basis of the personally guided course approach is that knowledge is just knowledge until it is put into action. Knowledge turns into action through the following pillars:

Individuals are paired with a remote personal coach who has been trained in The Betr Method, which has been successful in serving over 30,000 members for the past 10 years. Because of this, Betr has logged one of the largest databases of food science, trigger foods, and gut-healthy foods for a majority of the population. Betr clients have developed better habits and choices which they can use for the rest of their life.

In addition to providing a remote personal coach, the Betr community helps people achieve sustainable lifestyle changes with an added layer of accountability and inspiration. New evidence shows that gut bacteria change the way we store fat and how we respond to hormones that make us feel hungry or full. The Betr Method helps balance the gut by using food as medicine. Betr clients experience: 68% reach 5% weight loss within 18 days, average weight loss of 9.69% of body weight.

One of the primary risk factors for the development of type 2 diabetes is obesity. And negative changes in digestive health may be leading to both obesity and type 2 diabetes in humans. The Betr Health Method is also CDC-approved for the prevention and reversal of Type 2 diabetes. Betr Health clients experience: A1C reduced by 1.4% within 90 days.

*“Betr Health is actually reversing diabetes for specific members….. seeing lifestyle interventions, often referred to as ‘wellness’ …actually reversing chronic illness.” * Paul Markovich, – President and CEO, Blue Shield California.

Researchers believe that any change to the normal balance of bacteria in the digestive tract may cause the immune system to overreact. Efforts to improve gut health may reduce symptoms of some mental health disorders, like anxiety. Betr clients experience: 86% see improved mood.

The Betr Method is the world’s first gut health, food as medicine movement. By focusing on your unique gut, The Betr Method resolves the confusion and contradiction about what foods are considered “good” or “bad”. There is no one-size-fits-all diet and nutrition because everyone’s gut is as unique as their DNA. The Betr Method dials in on the best food combinations to heal and restore your microbiome. The Betr Method is great for people who:

There could be a variety of factors holding you back from seeing results on the scale that can contribute to a weight stall or gain. Whether it’s from stress, eating off plan, too much exercise, or not being prepared for the week, Dr. Ferro’s Top 10 is great to have on hand as a reference throughout your betr health journey.

Having restful sleep helps promote the purification cycle overnight. If sleep is interrupted it can show up on the scale.

Drink the adrenal cocktail for at least 2 weeks to help nourish and calm the adrenal glands. If sleep does not improve after the first week, start taking the adrenal cocktail in the morning as well.

Studies have shown that weight loss is positively correlated with water intake. Drinking the right amount of water not only helps our bodies flush out toxins but also speeds up our metabolic rate. Increase water intake and start tracking water intake daily, drink half of your body weight in ounces (max 70). Drink 16 ounces in the morning and with both meals and snacks to stay on track.

Soluble fiber helps pull fat and toxins from your body.

Our recommendation is that you consume 70% of your vegetables raw and experiment with different leafy greens from the level 1 food list when preparing cooked. Juicing should be kept at a minimum during level 1.

Chef-made meals tend to add a lot of sugar, sodium, and cholesterol. Not to worry, you can still stay on the Betr track and make good food decisions when dining out, you just have to order accordingly. Share the details of the restaurant you’ll be dining in to receive meal recommendations from your coach (given a 24-hour notice) or message in the instant chat for a quicker response. We realize that life happens and you may not have time to consult with your coach beforehand; therefore, here is a list of tips to help you stay on track. In general, we recommend ordering a fillet mignon, steamed veggies, and a side salad when available (ask for lemon wedges on the side for a dressing). Alternatively, ask for grilled chicken plain (no seasonings or sauces) to add to a salad.

The Betr Method is for anyone who has tried other programs, medications, or plans and nothing seems to work. They believe their lack of results is due to traits out of their control such as genetics, willpower, or age. Our method is an easy-to-follow, 3-level protocol that relies solely on nourishing the body with a variety of whole, delicious foods. Level 1 begins with 3 good days following the Betr food list. This is paired with a personal coach and recipes that promote gut health, reduce inflammation, and balance hormones. To optimize results, follow this list as closely as possible for at least 3 weeks after you complete the first three good days. Level 2, the Reintroduction Phase of Betr starts week 4 and is when you begin to add foods back into your diet that were eliminated during Level 1. As you continue to incorporate more foods, you will evaluate how you feel about your health metrics to create your unique food list. The length of Level 2 depends on the number of reintroductions you have. Level 3 is about turning these insights into a sustainable, well-rounded lifestyle.

IT STARTS WITH THREE GOOD DAYS. After just 3 days of eating Betr, our members have experienced reduced inflammation, less digestive upset, and more energy. Please give us 3 consecutive days of eating from the Level 1 Food List so that you can begin to experience what a healthy gut feels like. This means avoiding alcohol, processed foods, or artificial chemicals. 3 good days will become 3 good weeks before you know it! Headache and fatigue are the most common detox symptoms during your first 3 days - they are normal and should go away once your body is rid of toxins.

Level 1:

3 weeks

Use healing foods from the Level 1 Food List to reduce inflammation and improve gut health, metabolism, sleep, energy, and mood.

Level 2:

1+ weeks

Reintroduce foods one by one to identify what foods heal vs. harm your unique body and mind.

Level 3:

lifetime

Live by the 80/20 rule, knowing that you can still enjoy your favorite foods 20% of the time.

The Insights tab is where you'll first land after logging in and can see all of your logs from the past 4 days! Use the charts to see how you're progressing over time. Log directly from the 4-day trend chart by clicking on any of the values or + signs. Access your coach chat by clicking on your coach's photo button.

The Daily Logs tab is where you will log your health metrics. It is vital to log your data on a daily basis in order for your coach to provide you with support and necessary recommendations to help you meet your goals. Scroll through the page or click the three bars in the upper left corner to navigate through your logging options.

The Community tab is your place to connect, encourage, and collaborate with other members and coaches. After attending the Group Kickoff Meal Planning Call, you can find your team name and accountability partner. Explore member-created recipes and share your own successes. Keep posts positive and supportive. If you have questions about the protocol, your account, or anything else, click on the "ASK US" button to chat with our support team.

The Discover tab is your home for all educational resources and everything you need to be successful on your Betr journey. Browse our protocols, recipes, meal plans, and daily articles. Find your Level 1 Food List and our Meal Delivery Market.

The Market tab is where you go to view/order our pre-made meal options, high-quality supplements, Betr gear, and clean skin care products, all crafted to support your Betr journey. These products are here to support you but are not required to be successful.

Remember: Eat intuitively! Are you hungry? Yes, eat. Are you satisfied? Yes, stop. We encourage you to stay fueled as often as possible. If possible, aim for 70% of your veggies and greens to be eaten raw.

Proteins are beef, chicken, eggs, shellfish (lobster, shrimp, scallops, crab), and whitefish (halibut, mahi, bass, cod, grouper, pollock). Vegetarian/vegan proteins are chia seeds, chickpeas, plain cottage cheese, edamame, hemp seeds, lentils, nutritional yeast, quinoa, spirulina, tofu, tempeh, and mung bean.

Fruits are apples, blueberries, grapefruit, lemons, limes, oranges, and strawberries.

Sweeteners are honey (raw and unfiltered), liquid stevia, and 100% monk fruit.

Vegetables are asparagus, cabbage/bok choy, celery, cucumber, eggplant, fennel, green beans, jicama, leafy greens, okra, onions, peppers, red radishes, tomatoes, zucchini, alfalfa sprouts.

Seasonings are any herbs (fresh or dried), spices, Himalayan, or gray sea salt.

Beverages (unsweetened) are coffee, tea, sparkling water, OJ (adrenal cocktail), kefir (1-2oz. daily), milk (with tea or coffee), and milk alternatives (with tea or coffee).

Activity fuels are ¼ cup almonds, ¼ avocado, 2 tbsp chia seeds, ½ cup cottage cheese, 1-2 eggs, 2 tbsp hemp seeds, 2 tsp oils (avocado, flax, olive, hemp), ½ cup quinoa, ½ sweet potato, ¼ cup walnuts.

For Betr recipe use only: panko bread crumbs and cream of tartar.

Other foods are Bragg products (apple cider vinegar, liquid aminos, vinaigrette, ginger sesame), dijon mustard, low sodium broths (chicken, beef, vegetable), oils (hemp, olive, avocado, flax, grape seed, coconut), siete hot sauce, tomato paste, kimchi, sauerkraut.

An Activity Fuel is a food that contains additional energy to sustain your body's needs during activity and optimize athletic performance. These can be added to any meal or snack. Add in the fuels listed on the Level 1 Food List to support your level of hunger on days you are especially active (typically 1-3 times per day). During Level 1 work with your coach to add some of these "performance fuels" in addition to the Activity Fuels listed on the Level 1 Food List. They will guide you on the appropriate amount of fuel to add (total fuels may be as high as 8 depending on goals).

Now that the calming foods consumed in Level 1 have reset your metabolism, it is a good time to expand the variety of nutritious foods in your meal plan as you enter Level 2. At your own pace, you will add in whole, natural foods. This reintroduction protocol helps lock in a new, set point for metabolism, and we will help you identify sensitivity indicators that may not have been obvious prior to the start of the program. The objective of Level 2 is to give you greater nutritional diversity while helping you learn which foods work best for you and which work against you.

A balanced diet of fruits, vegetables, grains, and legumes provides many health benefits. A 2014 Yale University study found a diet of minimally processed, predominantly plant-based foods provide many health benefits, including preventing heart disease, type 2 diabetes, and cancer. We call these healthy foods “close to nature” because we ingest them in the same form as they grow. For example, an apple in the grocery store looks the same as the apple on the tree. Whole foods such as raw fruits and vegetables are packed full of phytochemicals, nutrients, and fiber. Food processing tends to break down these nutrients; therefore, eating the food raw or as close to natural as possible is the best way to ensure your body is absorbing as much of the food's nutritional value as possible. Processed foods, such as those from a box, bag, or bottle, are treated with chemicals and additives to preserve their shelf life, appearance, and flavor. These can decrease the nutrient content of those foods and make it more difficult for your body to absorb the nutrients. These additives can also have direct, unhealthy effects on your body. While grocery shopping in preparation for Level 2, you will find whole foods in the store's perimeter. Washing fruits and vegetables removes any pesticides, chemicals, and pathogens. If you're shopping for a ready-to-eat option, opt for frozen veggies/fruits over canned ones because they are frozen at their freshest and contain fewer preservatives.

Get ready to create your personalized food list! Food sensitivities occur when you are unable to properly break down or process certain foods. When food irritates your digestive tract, you may experience sensitivity symptoms. Here's a list of potential symptoms: bloating, heartburn, constipation, diarrhea, headache, rash, fatigue, and weight gain. If any of these symptoms occur, hold off on adding new foods for at least 2 days to allow your gut to recover and get back to your baseline.

For Level 2 you will focus on adding whole, clean, natural foods. These foods are nutrient-dense and will continue to nourish your body, support heart, brain, and immune health as well as assist with continued weight loss and maintenance. Do keep in mind that each person’s genetics and microbiome are unique and while broccoli may work well for some, it may not for you. So this a trial list and there may be other whole foods you wish to try. Proteins are turkey, salmon, tuna, and pork. Vegetarian/vegan proteins are pumpkin seeds, flax seeds, and beans (one bean variety per day). Fruits are banana (½ to start, grapes (1 cup), pear (medium-sized), blackberries (1 cup), raspberries (1 cup), seasonal melons (1 cup), kiwi (1 whole fruit), mango (¾ cup), pineapple (½ cup), pomegranate (½ of fruit). Vegetables are broccoli, cauliflower, brussels sprouts, carrots, mushrooms, yellow squash, snap peas, artichoke, and beet. Level 2 activity fuels are natural peanut butter (1 tbs), natural almond butter (1 tb), pearl barley (¼ cup cooked), greek yogurt (1 cup), organic butter (¼ oz), mozzarella cheese (1 oz), string cheese (1 oz), plain almond milk (½ cup), and amaranth (½ cup cooked). Grain-based choices that can be added in week 3 are sprout-grain bread (1 slice), brown rice (½ cup cooked), black rice (½ cup cooked), and steel-cut oatmeal (½ cup cooked).

How often and how many activities fuel you consume depends on your individual goals and activity levels. If you perform moderate exercise, then you may include 1-2 activity fuels that day, ideally before or right after your exercise.

If you haven’t been exercising during Level 1, start slow! Increase frequency to 4 or 5 times per week. This could be anything you enjoy - walking, dancing, yoga, weight lifting, jogging, basketball, soccer, etc... Don't forget to hydrate! Drink to match your thirst: Our recommendation is about 50-70 oz per day. Have fun! Exercise is a celebration of your health.

Mindfulness reconnects us with our internal hunger and satisfaction cues. It supports making conscious decisions against unconscious eating patterns. Ways to practice mindfulness: listen to your body's hunger cues and notice when you're full, learn to distinguish when you have true hunger vs non-hunger desires to eat, take in the color, smell, sound, texture, and flavor of your foods, learn to release guilt and anxiety about food, appreciate your food, notice how it makes you feel.

You can absolutely still lose weight on level 2. Start around week 3 of Level 2 and incorporate whole grain bread, sprouted if possible. About 1 serving per day. Is Chickpea/Edamame/etc... Pasta OK? Ask yourself, “Does it look like a chickpea?” If not, it is probably processed, and not whole food. Good to avoid in Level 2. For incorporating dairy and cheese, start with yogurt and then try a soft cheese like mozzarella. 1-2 activity fuels for moderate exercise. Stay hydrated. We recommend avoiding alcohol on Level 2, but if you choose to have a drink - reach for a glass of dry red wine or a vodka soda with lime/lemon.

Hungry for more Level 2 Content? Find out more about Level 2 in the Discover Tab of your app.

You've prepped your food, planned your week, and are feeling ready to go! Then, life happens, and plans change. Not to worry - you can still stay on the Betr track and make good food decisions when dining out. It's all about learning how to order accordingly. Tip #1: Let your coach know the details/menu of the restaurant you'll be dining at. They can help give you meal recommendations (given a 24-hour notice) or message us using the Ask Us button for a faster response. Tip #2: Bring your own salad dressing and/or Liquid amino spray for a quick salad dressing or sauce option with your meal. In general, we recommend ordering grilled protein, steamed veggies, and a side salad when available (ask for lemon wedges on the side for a dressing).

Italian restaurants can be tricky, but you can still find decent options. Most have a house salad option - opt for romaine, tomatoes, and cucumbers and hold the cheese, croutons, and dressing. Pick lemon slices on the side to dress. For the main entree, choose a steak when possible, asking to be grilled plain with steamed veggies as your side (skip the mashed potatoes and pasta). You may also have a white fish option on the menu, just make sure to ask to have it without butter, sauces, and seasonings, which just amplify the fat and sodium of the dish.

In general, your best bet in a Mexican restaurant is to have steak or chicken fajitas grilled plain without seasonings. Typically, the grilled veggies are peppers and onions, so that is a good choice if they are grilled plain without seasonings. Order a small side salad as well - the enzymes in the raw lettuce help break down the enzymes in the cooked foods. Skip the tortillas, chips, and margaritas.

You don't have to completely avoid sushi restaurants. Do you like sashimi? White fish sashimi is a great option, you can have a little fresh ginger with it and a splash of low-sodium tamari sauce (a gluten-free soy sauce option that most sushi restaurants have as an option).

Who says you can't eat pub food and stay healthy? While we wouldn't recommend onion rings, calamari, or tater tots, you can still pick a decent option. Try a burger with no bun, wrapped in romaine, or over a salad with lettuce, tomato, and cucumber (ask to skip the cheese and croutons). Better yet, high-end pubs and breweries often have a filet mignon or similar option, so be sure to check out all of the options.

For breakfast/brunch, skip the biscuits and instead, go for a 3-egg white omelet with veggies on the side. Ask to cook the omelet without butter or seasonings. When ordering fruit, ask for berries and no melons.

We recommend bringing your own liquid aminos as a soy sauce substitution when enjoying Chinese food. Here are some betr choices: steamed vegetables, steamed chicken, shrimp or scallops, seaweed salad, and steamed cabbage to replace any rice portion.

For Indian food, the best choices are green salad options or a tomato cucumber, and onion salad, along with some Tandoori chicken or chicken tikka (meats on a kabob and grilled). A tomato-based veggie curry would also be a good choice (add rice or naan bread when grains are an option in Level 2). Just be cautious as many curries have added coconut cream and can be quite heavy and full of calories so be mindful of portions. Indian food is a wonderful choice for the 20 percent of off-plan foods once you reach maintenance as it is often cooked fresh with fewer processed ingredients.

Many cuts of beef now meet the USDA's regulations to qualify as extra lean, thus reducing the amount of saturated fat consumed. These cuts make the best choices for eating on a plan with the Betr program: Eye of round roast and steak, Sirloin tip side steak, Top round roast and steak, Bottom round roast and steak, Top sirloin steak, or Filet mignon. Most steak houses offer alternative chicken or seafood options as well. Pair with a side salad and steamed vegetables. Your protein can simply be grilled with no added oils/salt. Also, ask for no added oil/butter/salt on vegetables.

Well done! You are in the app! Practice moving through the different areas of the app to prepare for your 1 on 1 Coach Prep Call.

Step One: Attend your 1 on 1 Coach Prep Call. Review the Betr method and ease any doubts you may have.

Step Two: Dr. Ferro’s Live Zoom Call (Weekly, Tuesdays @ 9:00 PM EST). On this call, you will learn even more about the science and art behind the Betr protocol. Live Q&A with Dr. Ferro. You can always check out Dr. Ferro's latest call through this link: http://betr.link/TNC

*This is updated weekly so you can continue to use this link for the newest recording!

Step Three: Group Meal Planning Call. You can sign up for this call on the Ask Us button! -When you schedule this call you are setting your start date, you are assigned your coach, and sent an invitation to attend Dr. Ferro's Tuesday night call! Join our head coaches to learn meal-planning strategies!

Step Four: Relax, you've got this! Pour yourself a coffee, tea, or water, and sit back and relax while you read all about how the Betr method will work even when nothing else seems to.

The Level 1 Baseline Foods list has a variety of fruits, veggies, and protein options. Think clean, whole foods! Dr. Ferro created this list based on what foods are least likely to cause sensitivities and highest in vitamins and minerals.

You might be wondering why your favorite vegetable didn't make the cut. While it may be healthy, there are other variables that may be keeping it off the list.

These fruits, vegetables, and proteins were hand-picked because they are lower in natural sugars, and are less likely to irritate guts with IBS or diverticulitis.

We let the food do the work! Eating these clean, unprocessed foods gives your body time to heal and your gut bacteria the chance to flourish! The more diversity you have in your microbiome, the happier your gut will be.

People with happy and healthy gut bacteria tend to have less inflammation, better blood pressure, reduced anxiety, and better sleep.

Once you start feeding your gut bacteria the ingredients they want you will notice a drop in cravings! This helps prevent that all-too-familiar yo-yo pattern.

When building your meal plates, please be sure to follow the example with the green check mark: fill it up with 75% vegetables and 25% protein.

Many people start seeing the effects of a calm gut within 3 to 4 days. The scale will start to drop down, bloating with subside, and your energy will improve! Remember that the level 1 recommended foods are only temporary and you will be able to start adding your favorite healthy foods back soon!

Where to find answers, support, and motivation? This is your complete guide about where to look for what! Follow this path and you'll find your answers! If you've got a question, the FAQ should ALWAYS be your first stop! We've been doing this for a while, and we've got a pretty good idea of the normal questions for people to ask. We've got all of these answers together in one simple, searchable spot! In the lower, right-hand corner of your screen, you'll see a blue bubble with a smile! This is our "Ask Us" feature. If you don't find the answers you're looking for in our FAQs, the Ask Us is your next stop! It is the perfect place to get an answer to any questions about products, your health, or any concerns you may have. This chat is monitored by our team members and they strive to respond to your questions within 24 hours. If you do not see this chat button you can email [email protected]. Sometimes, if you have a more complex question, our team members may have to escalate the question. But, they'll get back to you ASAP with a researched answer to your question! Your coach is your daily dose of support, motivation, and inspiration. Once you start the program, they'll check in with you once daily. Your coach's job is primarily to keep an eye out for patterns based on your food, weight, and activity logs. They may provide you some guidance on what or when to eat, but they are NOT your "go-to" for questions like, "Is this food on the level 1 list?". Additionally, if something comes up during off-hours, the FAQs or Ask Us are your best bet for a timely answer.