Betr Made Easy

Betr Made Easy

A Betr Start

Dr. Ferro's approach, developed through observing over 100,000 people, takes a unique stance on food categorization that's important to understand. The program isn't saying that foods like broccoli, cauliflower, salmon, or melons are inherently "bad" - in fact, these are traditionally considered some of the healthiest foods available! Instead, the temporary removal of these foods is based on extensive observational data showing people consistently achieve better baseline results when these foods are briefly eliminated. This insight didn't come from lab tests or theoretical research but from real-world patterns observed across a diverse population. To find out how it all started, read Dr. Ferro's Story. 

Level 1   

This strategic elimination creates a controlled environment where your body can establish a clear baseline, making it easier to identify how different foods truly affect you. Even the temporary removal of conventionally healthy foods is like pressing a reset button - it gives your body a chance to recalibrate without the influence of potentially challenging foods, regardless of their nutritional value. This isn't about demonizing any food group; it's about creating predictable outcomes that set the foundation for personalized understanding.
The Importance of Level 1 Foods

Level 2

Through the systematic reintroduction process, many members discover they can eventually enjoy these foods again, often with better tolerance. The key difference in this approach is that it's not based on labeling foods as "good" or "bad," but rather on understanding how your unique body responds to them in the context of your current environment and lifestyle. Some members might find they can reintegrate all foods successfully, while others might discover certain timing or combination strategies that work best for them. 
Unlocking Level 2: Expanding Your Nutrition Journey

NO ONE SIZE FITS ALL

The beauty of this approach lies in its personalization and lack of dogma. It acknowledges that even the healthiest foods may not serve everyone optimally at all times, especially given today's complex environment of stress, toxins, and varying lifestyle factors. Through the initial Three Good Days and subsequent reintroduction phases, members become scientists of their bodies, gaining invaluable insights that no generic food plan or expensive test could provide.

KEEP IT SIMPLE

This process is supported by simple daily practices - logging your weight via SMS or web chat, sharing food pictures, tracking water intake, and engaging in evening reflections. These aren't just accountability measures; they're tools for building body awareness and understanding your unique responses to different foods. The program combines this systematic approach with neuro-plasticity principles, helping you rewire both your physical responses and reframe your beliefs about food and health.

NOURISHMENT OVER PUNISHMENT

The focus isn't on permanent restriction but rather on discovering your body's unique needs through careful observation and systematic reintroduction. This method proves particularly valuable in today's environment, where various factors like stress, sleep quality, environmental toxins, and lifestyle choices can all impact how your body processes different foods. Even conventional health foods might need to be temporarily avoided or strategically reintroduced based on your body's current state and needs.

BETR LIFESTYLE

Through this process, you're not just learning about food sensitivities - you're discovering how to create a sustainable, personalized approach to nutrition that takes into account all aspects of your life and environment. This comprehensive understanding becomes your blueprint for long-term health success, adaptable to different seasons of life and varying environmental challenges.

         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 below: 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 number on the scale will begin to drop, bloating will subside, and your energy will improve!

Remember that the level 1 recommended foods are only temporary and you'll be 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: 

    • List Category I Foods
    • 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

2. Essential Tasks:

  • Add your weight daily via SMS or Web Chat, "167.4" This will log your weight and send you a summary of your daily and total changes to establish a baseline before your official level one start date.
  • Snap and send at least two meal pictures daily via SMS or Web Chat
  • Join group calls for meal planning and protocol review.
  • Snap and send a picture of the meals you've prepped before your Level One Start Date

3. "Soft Start"

If you want to get started right away before your official level one start date and before your calls with the group or your personal coach. Simply start following the Category I foods, weighing in daily, and uploading pictures of your food.  

  • 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

Betr AI

All your health and lifestyle information continuously flows in from your SMS pictures, interactions, and devices. The goal is to enrich your "real-time digital twin" which is a fancy term for your journal.  With the powerful tool of AI at your fingertips, you can get real insights and proactive guidance along with quick answers and access to resources to make success feel effortless.

The more you put in, the more you get out. 

You can snap and send: body, measurements, lab reports, medications, supplement labels, food labels, personal care and household product labels, progress photos, meal plans, grocery lists, and restaurant menus as well as connect devices such as a Fitbit, Garmin, Apple Health, CGM, Oura and so many more.

It's really good, just not perfect...

Betr AI is making things easier to add in data and get answers BUT it is not perfect.

As an example, the meal analyzer is very good about pulling out ingredients from the pictures and categorizing them but it can miss things especially if it's a big salad or soup.  No worries. We allow you to quickly add an ingredient or remove an ingredient via SMS without having to reload the picture.

The Betr AI food analyzer will try and detect raw food %. It's getting very close - perfection is not the goal. It's to help us all to strive for 70% of our plate to have veggies and 50% of those veggies to be raw. Therefore anything over 35% raw  detected in a meal or on your plate is great!

For those dealing with any digestive issues, adjust the raw percentage you can tolerate and work with your doctor to avoid flare-ups or other issues.

Level 1: Healing and Foundation

Objective:

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

Daily Content after morning check-in.

Nightly Videos followed by journals.

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 clinical observations from over 100K people allowed him to curate the Category One I food list as the best place to start to eliminate variables and promote healing.

  • 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 morning check-ins and nightly journals.
  • 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)

Vegetables

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

Fruit

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

Seeds and Nutritional Supplements

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

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 or slow progress. This includes common 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 edamame to ensure adequate protein intake while maintaining program benefits.

Legumes

* Garbanzo beans/chickpeas 
* Lentils
* Mung Beans
* Tofu
* Tempeh

Category IV:  Watch Foods

These Level One-approved foods require careful attention to portion size and individual response. Foods like quinoa, spinach, nuts, almonds, walnuts, sweet potato, green beans, eggplant, 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.

Legumes

* Edamame  

Vegetables

* Eggplant 
* Green beans  
* Spinach  
* Sweet Potatoes  

Fat

* Avocado  
 * Almonds   
 * Walnuts   

Trouble Shooting 

Troubleshooting when you're not feeling great, energy is low, and weight loss stalls or weight increases while one level one.

There are many possible reasons you may not feel your best. Use the checklist below to determine the root cause of the problem so it can be resolved as soon as possible.

Many times you can improve your results with some minor adjustments. This list is the first place you should go if you are not feeling your best or are noticing a weight stall.

1. Are you getting the sleep you need?

Prioritize your rest and healing. Sleep heavily impacts the chemicals in your body that monitor weight, immune system, and mood.

2. Are you getting enough water?

Proper hydration is vital to feeling good. If you are feeling thirsty or tired, water may be what you need. Aim for between 40 and 60 ounces a day.

3. How is your Daily Fiber intake?

Having fiber regularly is shown to promote weight loss and aid digestion. This type of fiber can be found in apples, citrus fruits, and vegetables. It is known to keep digestion regular and decrease glucose levels. We are also aiming for over 40% raw per plate unless you're dealing with a digestive disorder or other medical condition.

4. Where are your meals made?

Restaurants tend to put a lot of butter, oil, and salt in 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.

5. How is your meal variety?

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.

6. How is your digestion?

Having regular bowel movements can heavily 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.

7. Are you nourishing your body frequently?

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

8. Are you having enough fuel for your activity level?

If you worked out or had a very active day, add in extra food to heal your muscles and replenish your body. 

9. Be mindful of your monthly cycle

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.

10. What is your stress level like?

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.

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

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