Eating Betr Made Easy

Eating Betr Made Easy

The Betr Health program offers a comprehensive approach to wellness through three progressive levels that focus on clean eating, gut health, and long-term sustainability.

        Level 1:  Focus on gut healing, delivering results in as little as 3 days

       Level 2:  Reintroduce new whole foods while identifying trigger foods 

       Level 3:  Strengthen the new healthy habits to maintain gut health long-term

Why does it work?

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.

When can you expect to see results?

Many people start seeing the effects of a calm gut within 3 to 4 days. The scale will start to drop down, bloating will subside, and your energy will improve!

Remember that the level 1 recommended foods are only temporary and you'll be able to start adding your favorite healthy foods back soon!

Here’s an overview of the program, including the Preparation Phase, Levels 1 through 3, and the science behind its methodology.


Preparation Phase

Objective:

Set yourself up for success by establishing routines and organizing meals​.

You are placed into this phase after you enroll and you stay in this phase until your level one start date which is an upcoming Monday.

IMPORTANT:

Your guided curriculum will begin the Friday (3 Days) before your level one start date when you enter your weight into SMS or Webchat on Friday. If you have a Betr Withings scale your weight will be added via cellular signal and your curriculum will be sent after you step on the scale on Friday.

Steps:

1. Education and Planning:

  • Attend a Group Zoom Call To Get An Overview Of Level One, Level Two, And Level Three

  • Ask Betr AI to: 

    • Send you the list of approved foods for Level One
    • Create a meal plan, using Top Ten Level One Recipes
    • Create a grocery list
    • Help you record your measurements
    • Upload Pictures of Skin Care Product Labels

  • Things to know if you're ordering Meal Delivery:

    • It's an optional service and will not affect your results if you choose to prepare your own meals.
    • Orders are accepted throughout the week and closed each Saturday at midnight
    • Order meals at least a week in advance of your level one start date to receive them in time.

    • Meals are prepared fresh.

      • Orders are accepted throughout the week and the window closes at midnight on Saturday. 
      • Our chef procures the ingredients on Sunday & Monday, preps, and cooks on Tuesday. 
      • Orders are shipped (two-day express mail) fresh and ready to heat & serve, to show up the Friday before your level one start date.
      • Meals are family-style trays and should cost less than buying the groceries and cooking yourself.
      • Meals are gluten-friendly, dairy-free, nut-free, FODMAP friendly, and have no preservatives and very low sea salt (sodium).
      • Meal Delivery

2. Essential Tasks:

  • Submit your weight daily
  • Submit at least two meal pictures daily.
  • Join group calls for meal planning and protocol review.
  • Confirm the meal plan you have chosen or created via SMS or chat
  • Upload a picture of the meals you've prepped before your Level One Start Date

3. "Soft Start"

  • Check out the How to do a Soft Start article
  • Increase your water intake gradually until you reach 40-60 oz daily
  • Focus on choosing Level 1 healing foods for your meals
  • Practice asking AI questions!

 

 

Level 1: Healing and Foundation

Objective:

Rebuild gut health (strengthen & diversify your microbiome), reduce inflammation, and achieve initial results​​ within 3 days.

Core Components:

  • Food Choices: Focus on clean, whole foods like lean proteins, vegetables, and specific fruits. Foods are chosen for their anti-inflammatory and gut-healing properties.

  • Why These Foods? Dr. Ferro's research suggests these foods optimize nutrient absorption while minimizing gut stress.

  • Science of Healing:

    • Gut Health: A diverse microbiome is fostered by fiber-rich and enzyme-packed vegetables, boosting digestion.

    • Inflammation Reduction: Low-inflammatory foods aid in managing chronic conditions like arthritis and diabetes.

Guidelines:

  • Beverage Choices:
    • Hydration: Aim for 40-80 ounces of water daily​.
    • Temporarily remove alcoholic drinks.
  • 75/25 Rule of Thumb: 
    • Your Plate: 75% Veggies, 25% Protein (Betr Not Perfect).
    • Aim for 70% of your veggies to be raw.

Adherence:

  • Give yourself a few minutes each day to learn from Dr. Ferro's video.
  • Complete your daily food journals and co-pilot feedback for accountability.
  • Ask AI:
    • How to eat "out" at restaurants
    • Tips for snacking at work
    • How to shop on a budget
    • For recipes
    • To send you a blog article or podcast

 

 

Level 2: Variety and Flexibility

Objective:

Introduce more food choices and identify foods that trigger sensitivities, while maintaining health momentum.

  • Added Foods: Broadened variety with additional fruits and veggies, specific grains, and additional proteins while limiting processed foods.

  • Refining the Routine: Adjustments are made based on individual responses to new foods, ensuring continued gut healing​.

Core Components: 

  • Food Choices: 
    • Whole, real foods, as close to nature as possible
    • Avoid sugar, flour, smoked/cured foods, and anything processed.
    • Beware of anything in a bag, a box, or a bottle - read the label!
  • Exercise:
    • Reintroducing exercise gradually
    • Common misconceptions about exercise and eating.

Guidelines:

  • Create your list of foods to reintroduce (Recommended Level 2 List)
  • Schedule your reintroductions (Level 2 Calendar) 
    • Reintroduce 2 "new" foods each week 
    • The rest of the time, stick with Level One foods
  • Follow the suggested order of reintroduction.
    • Week 1 - Fruits/Veggies
    • Week 2 - Proteins
    • Week 3 - Grains/Breads/Legumes
    • Week 4 - Dairy
  • Be mindful of sensitivities after reintroducing your "new" food. 
    • Watch for symptoms like:
      • Gas or Indigestion
      • Bloating
      • Nausea
      • Skin Rash
      • Low Energy
      • Headaches
      • Irritability
      • Weight Gain
    • WAIT until symptoms are gone before reintroducing another food.
    • If desired, reintroduce the food again in 1-2 weeks (sometimes when prepared differently, it won't trigger a sensitivity)

Essential Tasks:

  • Send a photo of your reintroduction schedule
  • Continue to send food photos
  • Continue completing your daily food journals and co-pilot feedback for accountability.
  • Ask AI:

 

 

Level 3: Maintenance and Longevity

Objective:

Strengthen new healthy habits to sustain results, and maintain long-term gut health, allowing occasional indulgences, while focusing on balance vs. restriction

  • Integration: Allows occasional indulgences, focusing on balance rather than restriction.

  • Continued Learning: Members monitor how their bodies react to foods, helping them make lifelong healthy choices.

Core Components:

  • Food Choices:  Clean, whole eating the majority of the time, but enjoying the "off-plan" foods you like!
  • Mindset:  Let go of the "All or nothing" mindset"
  • Exercise:  Increase at your own pace to build muscle and stay healthy, while fueling your body with the necessary foods to control inflammation.
  • Level 1 Reboot:  A routine Level 1 reboot is KEY to managing your overall health

Guidelines:

  • Follow the 80/20 Rule: Enjoy your personal baseline foods 80% of the time and other foods 20% of the time!  

Example:  If you have about 14 meals per week between lunches and dinner, then 3 of those meals are your "free meals" or 20%.

  • Adjust your foods according to your amount of exercise. 

Essential Tasks:

  • Continue to meal plan to help guide you to the nourishing foods your body needs
  • Reboot with Level 1 routinely to manage your overall health

 

Scientific Underpinning of the Betr Method

  1. Gut Healing: Whole foods restore gut microbiota balance, directly impacting metabolism and immunity​.

  2. Inflammation Control: Low-inflammatory foods reduce systemic inflammation, benefiting conditions like arthritis and high blood pressure​.

  3. Personalized Adjustments: The program adapts to individual needs, such as exercise level or dietary restrictions​.

Category I:  Recommended Foods

These are the foundation foods of the level one program, carefully selected to support gut health, reduce inflammation, and promote healing. These foods are nutrient-dense, easily digestible, and form the core of Level One. They include specific proteins, fruits, vegetables, and healthy fats that work together to optimize your health.

Proteins

- Beef
- Bison
- Chicken
- Eggs
- Shellfish (shrimp, lobster, scallops)
- White Fish (cod, haddock, trout, mahi mahi, flounder, fluke, branzino, sea bass, monkfish, halibut, swordfish)
- Game Meats (venison, elk, pheasant)

Legumes

- Garbanzo beans/chickpeas
- Edamame
- Lentils

Seeds and Nutritional Supplements

- Hemp seeds
- Nutritional yeast
- Spirulina
- Quinoa
- Milled flaxseed
- Chia seeds

Fruits

- Apples
- Blueberries
- Grapefruit
- Kiwi
- Lemons
- Limes
- Oranges
- Raspberries
- Strawberries

Vegetables

- Leafy Greens (spinach, kale, romaine, butter lettuce, swiss chard, iceberg,          spring mix)
- Cucumber
- Celery
- Fennel
- Baby bok choy
- Asparagus
- Brussels sprouts
- Eggplant
- Green beans
- Zucchini
- Alfalfa sprouts
- Cabbage
- Okra
- Onions
- Peppers
 - Red radishes
- Spaghetti squash
- Jicama
- Scallions

Healthy Fats

- Avocado
- Almonds
- Walnuts

Fermented Foods

- Kimchi
- Sauerkraut
- Kefir
  

Cooking and Seasoning Essentials

- Braggs Apple Cider Vinegar
- Braggs Vinaigrettes
- Braggs Ginger Sesame Dressing
- Organic Low Sodium Broths (beef, chicken, vegetable)
- Oils (hemp, olive, avocado, flax, grape seed, coconut) - non-heated
- Dijon mustard
- Siete hot sauce
- Tomato paste
- Low-sodium canned tomatoes
- Low-sodium tomato sauce (no added sugar)
- Natural herbs and spices
- Approved salts (Himalayan, Gray Sea Salt, Redmond Real Salt, Celtic Salt, Green salt)
   

Beverages

- Water (40-80 ounces daily)
- Coffee
- Tea
- Unflavored mineral water
- Sparkling water

Sweeteners

  • 100% Liquid Stevia
    - 100% Monk Fruit
    - Raw & Unfiltered Honey

Category II:  Foods to Avoid

These foods are temporarily removed during Level One as they may interfere with gut healing, cause inflammation, or slow progress. This includes common inflammatory foods like Pork, Salmon, Tuna, Turkey, Tilapia, Black Beans, Red Beans, Broccoli, Broccolini, Cauliflower, Melons, Banana, Grains, Rice, White Potatoes, Bread/Toast/Buns/Biscuits, Dairy Products, Artificial Sweeteners, Dyes, Bleaching Agents, Preservatives, Chemical Fillers, Corn Grits, Oatmeal, Pancakes, Waffles, Ramen/ Noodles/Pasta, and Mushrooms.

Category III:  Exceptions List For Vegetarians and Vegans

These foods are normally avoided in Level One but are allowed based on specific dietary needs or preferences. For example, vegetarians and vegans may include foods like lentils, tofu, cottage cheese, and certain beans to ensure adequate protein intake while maintaining program benefits.

Category IV:  Watch Foods

These Level One-approved foods require careful attention to portion size and individual response. Foods like quinoa, spinach, nuts, and avocado are nutritious but may slow fat conversion or cause digestive discomfort in some people. Monitoring your body's response to these foods helps optimize your results.

 

 

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