Welcome to Level 2!

By completing Level 1, you've given your body the reset it needed. Now, it's time to take the next step—reintroducing more foods while maintaining your progress. The goal of Level 2 is to expand your food variety while paying close attention to how your body responds.

The Betr Approach: Food is Information

This phase isn’t about labeling foods as “good” or “bad.” Instead, it’s about discovering what works best for your body. Reintroducing whole, natural foods in a structured way allows you to identify which foods fuel your energy and which may cause unwanted reactions.

Stick with foods that are as close to their natural state as possible. Fresh fruits, vegetables, lean proteins, and whole grains should be your focus. Be mindful of processed foods in bags or boxes—these often contain hidden additives that can interfere with your progress.  

Reintroducing Foods—One Step at a Time

Introduce two new foods per week while keeping the rest of your meals Level 1-friendly. This ensures you have a clear baseline for observing any reactions. Here’s the recommended order of reintroduction:

• Week 1: Fruits & Vegetables

• Week 2: Proteins

• Week 3: Grains

• Week 4: Dairy

As you reintroduce foods, pay attention to how your body responds. Watch for common signs of food sensitivities such as:

• Bloating or indigestion

• Skin breakouts or rashes

• Headaches or fatigue

• Mood swings or irritability

• Changes in weight

If you notice a reaction, remove the food and try reintroducing it again in a few weeks. Sometimes, a different preparation method (like cooking instead of raw) can change how your body tolerates it.

Exercise & Movement: Build on Your Momentum

Now is a great time to incorporate movement into your daily routine. Whether it’s walking, yoga, strength training, or a favorite sport, find activities that feel good for your body. Regular movement supports digestion, improves mood, and enhances overall well-being.

Mindful Eating: Listen to Your Body

This phase is all about awareness. Continue tracking your meals and how they make you feel. Slow down, chew your food thoroughly, and savor each bite. The more in tune you become with your body’s signals, the easier it will be to create a sustainable nutrition plan that works for you.

Keep It Simple, Keep It Betr

Reintroducing foods thoughtfully will empower you with valuable insights. There’s no rush—take your time, enjoy the process, and remember: your body knows best. Keep checking in, keep nourishing yourself, and celebrate each step toward long-term health!