Level 2 Game Plan 

During the reintroduction period of Level 2, the protocol helps lock in the new set point for metabolism and identifies hidden food sensitivities or allergies that may not have been obvious prior to starting the program. 

Start by adding in one new food item every other day. Stick to the Level 1 food list 100% on reintroduction days so we can clearly identify that the new food impacted the sensitivity as it is new to your system since you began Level 1. 

The Level 2 food list has serving size recommendations as the allotted amount for the day. For example, if you are reintroducing a cup of grapes: incorporate it into your day during your morning snack OR afternoon snack but not both.

Betr App: 

Continue to upload your food and weight daily to learn how different foods may impact your body. Follow the plan you build for yourself rather than the app's timeline


Start engaging in higher intensity exercise 3-4 times a week for 30-45 minutes at a time. Do a combination of cardio, interval training, and stretching as it helps build strength and endurance.  Or find activities that get your body moving without thinking of it as a "workout" like playing basketball, swimming or brisk walking on a sunny day. Your body is now ready for the challenge!

Level 2 is unique for YOU! 

Throughout Level 1 you've discovered the most effective ways for you to see success along your plan. Our goal is to expand your variety based on your preferences. You'll begin the reintroduction process with the easiest foods for your body to digest. You will stick to adding in whole foods, meaning natural foods that were not processed.  

What you reintroduce is up to you! Get prep started by making a plan with the meal prep sheet. Put a star* next to the foods you're planning on reintroducing for the upcoming week.

Example of a Whole Food?

  • Fruits

  • Vegetables (includes starches)

  • Proteins (animal, fish or veggie)

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