The Betr Method is the world’s first gut health, food as medicine movement using the science that everyone’s talking about, but few people know how to implement it into their daily lives.
It was created by Dr. William Ferro and is based on nourishing the body with a diverse variety of whole, delicious foods to heal and restore gut health.
Within 3-4 days, Betr members see immediate improvements in energy, sleep, mood and weight.
The Betr Method is CDC approved, trusted by over 40 health insurance plans and 100% guaranteed.
This article reviews the Betr Method, how and why it restores your gut health and how to implement it into your daily life.
What is the Betr Method?
The Betr Method is an easy to follow, three-level protocol that relies solely on nourishing the body with a diverse variety of whole, delicious foods.
Through nourishment instead of deprivation, people are able to heal and restore their gut microbiome (or gut, for short) while also identifying hidden and stubborn food sensitivities.
The basis of the method is that food can be medicine, yet it can also be the slowest form of poison.
This creates an imbalance in the gut which when left untreated may contribute to weight gain, high blood sugar, high cholesterol and eventually disrupt into chronic disease.
The Betr Method is typically the last resort for people who have tried other programs, systems or plans and believe their lack of results is due to something inherent like genetics, will-power or age.
By harnessing the power of an individual’s unique gut microbiome, The Betr Method is proven to help people lose weight and reverse chronic conditions including diabetes, hypertension, anxiety and obesity.
Takeaway
The Betr Method is a three-level food protocol designed to restore gut health. It’s a proven method to reverse chronic conditions and help people lose weight and keep it off.
The Gut
“All disease begins in the gut” – Hippocrates
It is easy to underestimate the importance of our gastrointestinal system (our “gut”) – often associating it with the process of digestion and elimination.
The gut is a fascinating organ, containing over trillions of organisms that make up 70-80% of our immune system, weighing as much as 2-5 pounds (roughly the weight of your brain) and possessing its own “brain”, often referred to as the second brain.
Everything we eat and drink passes through the gut along the gastrointestinal (GI) tract. It seems simple enough, but the tube like GI tract, lined with a thin, sticky mucous, is embedded with trillions of bacteria.
These bacteria live, grow, and metabolize (digesting and absorbing) in what’s considered a complex ecosystem composed of both beneficial and harmful bacteria.
There are over 1,000 species of these bacteria in the gut and each of them play a different role in our health and well-being.
The beneficial bacteria are extremely important for health while the harmful bacteria may cause disease.
Takeaway
The gut contains trillions of bacteria that contain the majority of our immune system. Over 1,000 species of this bacteria are either beneficial or harmful and play an important role in our health and well-being.
Gut Health
The term ‘gut health’ has become increasingly popular, used frequently in scientific literature and in the food industry.
There’s no clear definition of gut health other than a general absence of disease or GI issues.
“Gut Health: A New Objective in Medicine?” published in the March 2011 issue of BioMed Central Medicine, lists five criteria that provide a positive basis for understanding Gut Health.
These five criteria include: effective digestion and absorption of food, absence of GI illness, normal and stable intestinal microbiota, effective immune status, and status of well-being. Source
An imbalance in the gut will impair the gut barrier and increase the risk of developing disease. Therefore, a healthy gut is one that is in balance.
The unfortunate reality of modern life is that the majority of the population suffers from three imbalances in the gut: Not enough beneficial bacteria, excessive bad bacteria and a lack of bacterial diversity.
Signs of Poor Gut Health
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
Affects
Reduced motivation, confidence, joy, and libido with increasing irritability, mental fog and indifference.
Takeaway
The term ‘gut health’ has become very popular but there is no clear definition in the medical and scientific communities. There are 5 criteria to aid in the understanding of gut health. A healthy gut is one that is in balance and the majority of the population suffers from gut imbalances.
What Hurts Gut Health
There are multiple ways in which gut health is negatively impacted:
Environmental toxins
The everyday chemicals to which we are exposed on a daily basis have harmful effects on the gut. These include the following
- BPA: Found in the lining of canned goods and in hard plastic water bottles, BPA is an endocrine disrupting chemical and may disrupt the normal balance of the gut. Source
- Triclosan: Found in personal care products like antibacterial soap, mouthwash and deodorant. These chemicals are absorbed through the skin and GI Tract and may disrupt the gut. Source
- Pesticides: Found on conventionally grown produce and used by people in their yards to kill insects. In addition to killing insects, pesticides also kill the beneficial bacteria in the gut. Source
Heavy metals
Due to industrial pollution, heavy metals like lead, arsenic and cadmium are found in soil and drinking water and may reduce levels of beneficial bacteria. Source
Antibiotics
While antibiotics are powerful for treating bacterial infections and killing disease-causing bacteria, they may also kill beneficial bacteria in the process. Taking too many antibiotics can change the make-up of the gut for up to a year. Source
Low carb, high fat, high protein diets
Diets which severely restrict carbohydrates and emphasize fats and proteins have been rising in popularity as a weight loss solution. But by eliminating entire food groups and cutting out essential dietary fibers, the diversity of the gut is also severely restricted. Source
Artificial sweeteners
Most artificial sweeteners travel through the digestive system undigested and pass out of the body unchanged. And because of this, it’s assumed they have no effects. But artificial sweeteners like aspartame may increase blood sugar by stimulating the growth of unhealthy bacteria in the gut. Source
Stress
Stress is linked to changes in both abundance and types of gut bacteria. Research suggests that when we are exposed to stress, the abundance of the health-promoting bacteria, Lactobacillus, declines. Bifidobacteria abundance is also impacted, while increases in pathogenic microbes, like E. coli, can occur.
Takeaway
The reality of everyday modern life and an industrialized society has exposed us to things which negatively impact gut health.
What Helps Gut Health
The choices we make can positively impact gut health:
Meditation
Meditation activates the “rest and digest” or parasympathetic response. This may help maintain a healthy gut barrier, reduce inflammation and improve nutrient absorption and metabolism. Source
Fermented foods
Fermented foods that have been preserved like sauerkraut, yogurt and kimchi contain beneficial bacteria like Lactobacilli which can reduce the amount of disease-causing species in the gut. Source
Prebiotic foods
Prebiotics are a type of fiber that stimulates the growth of healthy bacteria and can be found in foods like asparagus, artichokes and apples. Source
Intermittent Fasting
The gut is very receptive to both the presence and absence of food. Intermittent fasting may help the gut microbiome and protect the body by activating an anti-inflammatory response. Source
Hydration:
Staying hydrated is an easy way to promote gut health. Drinking the right amount of water, without flushing out electrolytes, may have a beneficial effect on mucosal lining of the intestine and promote the balance of beneficial bacteria.
Dietary diversity
Dietary diversity has been lost during the last 50 years and choices which exclude food products from animals or plants narrow the microbiome. When the diet is diverse, the microbiome is more diverse and adaptable to distress. Source
Takeaway
The choices we make every day from food to activities can have a positive impact on gut health.
Food Sensitivities and Trigger Foods
Everyone’s gut is as unique as their DNA. This is why even seemingly healthy foods cause unintended effects in the body for certain individuals.
These effects can be dramatic like a severe immune system reaction to shellfish (food allergy), or discomfort like bloating, gas or abdominal pain from the body’s inability to break down certain foods. (food intolerance).
Some of the reactions, though are less obvious but result in chronic and wide-ranging health effects. These reactions are known as “food sensitivities”.
Food sensitivities are tricky to pin down. They are not as well-defined as food allergies or intolerances and the initial symptoms are usually much milder and not easily correlated with the timing of food intake. Over time though, a food sensitivity can have serious effects.
The primary theory of food sensitivities is they are caused by tiny immune system reactions within the gut. These reactions take place at a cellular level.
Cells in our gut react to certain molecular structures in foods and release chemicals that cause inflammation.
If food is eaten in small amounts or infrequently, 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 build up and can cause chronic effects in other parts of our body.
Another challenge of food sensitivity is that, because they often go unrecognized and are poorly understood, individuals might struggle to get an appropriate diagnosis and relief from these symptoms.
There are no medications for the treatment of food sensitivities. The most effective treatment is to identify the trigger food that may be causing symptoms.
For a complete overview of food sensitivities, read our blog.
There are no medications for the treatment of food sensitivities.
Takeaway
Everyone’s gut is as unique as their DNA. Because of this, seemingly healthy foods may cause a chronic inflammatory response at the cellular level in the gut known as food sensitivity. Food sensitivity has far reaching health effects but is hard to recognize. The best treatment for a food sensitivity is to identify trigger foods.
Guidelines for The Betr Method
Because each person’s gut is as unique as their DNA, The Betr Method is tailored to each person and divided into three distinct levels.
Level 1: Purification
Level 1 is recommended for 2-4 weeks to vastly improve the diversity and strength of your unique microbiome by introducing more beneficial bacteria while removing unhealthy bacteria.
This Level is the most stringent of the three levels and includes temporarily removing alcohol, processed foods and other foods known to create inflammation in a majority of the population.
A custom blend of gut-healthy food recommendations will start replenishing 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.
Completion of the level 1 purification cycle prepares the body for Level 2
- The calming foods consumed during the first few weeks have kept your body in a clean and non-inflammatory state.
- By eliminating mental, physical, and chemical stress during this time your organs, cells, and tissues have regenerated themselves.
- This means your digestive system is functioning at its highest levels so new foods can easily be introduced.
- Weight loss in the form of excess fat and toxins have been released so there is much less stress on your joints and muscles.
- Improvements in sleep have replenished the hormones needed for fitness performance and creation of lean muscle so adding in more rigorous exercise now is very effective.
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 health is fully restored so food sensitivities are usually detected within 30 mins after consuming the food. It may be that you can have a certain amount of a food before it becomes a trigger or you may not be able to tolerate it at all.
The Level 2 reintroduction cycle is designed to reset your metabolism and lock in a new set point that your body can automatically maintain.
Without resetting your metabolism you run the risk of falling into the all too familiar yo-yo dieting pattern where your body constantly struggles to recover lost weight. During this process you will:
- Reinforce and strengthen your new habit of eating the right food combinations to fuel your body efficiently.
- Identify food sensitivities that you may not have been aware of prior to the program that may have a negative impact on your body.
Level 3: Maintenance
After successfully completing Level 1 and Level 2, the guidelines for Level 3 will reinforce and strengthen your new habit of eating the right food combinations to fuel your body efficiently.
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 carbs, sugar, processed foods, alcohol or dining out.
You will undoubtedly feel the difference in how your body responds to these foods, so a weekly reboot with Level 1 is highly recommended.
Takeaway
The Betr Method is divided into three levels. Level 1 heals and resets the gut and delivers results in as little as 3 days. Level 2 locks in a new metabolism set point that the body can easily maintain while also identifying trigger foods. Level 3 reinforces healthy eating choices to fuel the body and maintain gut health.
Implementation of The Betr Method
Every day there is a new study, book, program or diet saying something completely different from the last. To make this even more confusing, there are over a quarter of a million books written on diet and nutrition.
Many of these sources may contain great information yet there is no one size fits all when it comes to diet and nutrition.
The keys to successful and sustainable change come from finding out which foods and food combinations support an individual’s unique gut microbiome.
That’s why the best way to experience The Betr Method is to work with an expert group of coaches, registered dieticians, nutritionists, fellow members and the founder himself, Dr. William Ferro.
An engaging and personally guided course approach includes personalized education and nutrition. It is disrupting the whole industry while elevating struggling individuals to become their own best health coach and even help coach others.
This approach immediately gets struggling individuals off the dieting rollercoaster and eliminates the wasted money that has been spent on unsustainable programs, fad diets, copays and medications.
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:
Accountability
Individuals are paired with a remote personal coach who has gone through rigorous training in The Betr Method.
Working with a coach through Level 1 with daily in app check-ins significantly increases individual accountability.
Accountability and in turn, consistency helps individuals successfully reach their goals much faster than if they were to do it on their own. Most members see results within the first 3 days.
Expertise
The Betr Method has been successfully serving over 30,000 individuals for the past 10 years.
Because of this, Betr has amassed one of the largest databases of food science, trigger foods and gut healthy foods for a majority of the population.
The personal coaches help individuals apply this expertise to their unique microbiome. They are quickly able to identify stubborn food sensitivities which have created inflammation and unknowingly sabotaged health and wellness.
This highly personalized approach helps get rid of the confusion surrounding personal nutrition and the overwhelming amount of information claiming to be the next best thing. Because the only big thing is that there is no one size fits all for diet and nutrition.
Habit Formation
Introducing any lifestyle change can often be overwhelming and encourages people to quit early on. The key is to instill small, daily habit changes that continue to build on themselves.
This ensures that instead of a feeling of overwhelm, people start and stay excited as they see results, conquer new habits and continue seeing results each day.
Betr members have ingrained better habits and choices which they can use for the rest of their life.
Community
In addition to a remote personal coach, the Betr community helps people achieve sustainable lifestyle changes with an added layer of accountability and inspiration.
People are encouraged to share their wellness journeys, recipes, motivation, and success stories.
Takeaway
The best way to implement The Betr Method is through a personally guided course approach with a focus on an individual’s unique gut microbiome. A personally guided course approach eliminates the confusion surrounding most programs and diets and helps individuals reach their goals much faster. This approach includes accountability, expertise, habit formation and community.
Effectiveness and Benefits
By restoring gut health, the Betr Method produces multiple health benefits.
Converting Fat to Energy
The science of why people experience rapid fat-burning and weight-loss may come down to the gut.
New evidence indicates that gut bacteria alter the way we store fat, how we balance levels of glucose in the blood, and how we respond to hormones that make us feel hungry or full.
The Betr Method helps individuals dial in on the right mix and balance of gut bacteria using food as medicine. Among Betr members:
- 68% reach 5% weight loss within 18 days
- Average weight loss of 9.69% of body weight
Preventing or Reversing Diabetes
More than 34 million Americans have diabetes (about 1 in 10), and approximately 90-95% of them have type 2 diabetes.
Type 2 diabetes most often develops in people over age 45, but more and more children, teens, and young adults are also developing it. Source
One of the primary risk factors for the development of type 2 diabetes is obesity. And changes in the gut bacteria have been implicated in the emergence of both obesity and type 2 diabetes in humans.
The gut may have an impact on blood sugar control. The Betr Method helps individuals modify their gut microbiota to better control blood sugar.
The Betr Method is also CDC approved for the prevention and reversal of Type 2 diabetes. Among Betr members:
- A1C reduced by 1.4% within 90 days
“Betr is actually reversing diabetes for specific members….. seeing lifestlye interventions, often referred to as ‘wellness’ …actually reversing chronic illness.”
Paul Markovich, – President and CEO, Blue Shield California
Improving Mental Health
It’s long been understood that certain mental health issues, including anxiety and depression, may be inherited through our genes or result from painful events in our past.
Scientists are investigating another important contributor to our mental health: the bacteria in our digestive system.
Researchers speculate that any disruption to the healthy and normal balance of bacteria in the microbiome may cause the immune system to overreact.
This contributes to inflammation of the GI tract, which leads to the development of symptoms of disease that occur not only throughout your body, but also in the brain. Source
Efforts to improve gut microbiome may reduce symptoms of some mental health disorders including anxiety. Source
The Betr Method is based on the concept that improving gut health through nutrition can have numerous positive benefits on health, including mental health. Among Betr members:
- 86% experience improved mood
Takeaway
By healing and restoring the gut, The Betr Method produces multiple benefits including rapid weight loss. It is also effective in the treatment and reversal of diabetes and in delivering marked improvements in mental health.
Frequently Asked Questions
1. Is this a diet?
NO WAY. We don’t count points, count calories or weigh food. We eat and enjoy. Your body needs nourishment not punishment. The recipes and meals are made to be family friendly and easy to make. This gut healthy food protocol is designed to enhance every aspect you and your families lives forever.
2. Is it safe to lose 3-4 pounds per week?
On average, our members lose 7.4% of their total body weight within their first month. They do this without starving themselves or leg buckling workouts.
Instead you are able to sustainably manage your sleep, mood, energy and weight with a healthy digestive system. In addition we will help you uncover those seemingly healthy foods that have been holding you back.
For some it could be the difference between cooked broccoli and raw, for others is almond milk vs. almond butter… We have seen it all.
3. How often will I chat with my coach?
During your stress-free trial, you will have one intro call with your personal coach:
Your coach will also check in with you at least once a day via the Betr app M-F.
If you have any questions that need a quick response you can use our Instachat coaching where we have coaches online for real-time support
4. What if I don’t like to cook?
No worries! We offer nationwide meal delivery in addition to the 200+ easy-to-make recipes and made-for-you meal plans.
5. Do I need to exercise?
The first month is all about healing internally. In fact, oftentimes, exercise can be counter-productive to weight loss and could be what has been holding you back.
When your system is fully recharged you will feel definitely feel urge to get active.
6. What if I’m addicted to salt and sweets?
When our body, mind and microbiome is under stress leads to cravings and hunger. It’s not psychological issue with your head, it’s a physiologic issue with your gut.
A healthier digestive system equips your body to handle stress and improve hormone balance which crushes cravings and makes converting fat to energy feel effortless.
It’s not your fault. You deserve to feel great, you just need the right formula for you and we will show you how to get it.
7. Is this family friendly?
Absolutely! This is meant for the whole family. You can make recipes in bulk to feed everyone, plus have some to freeze as leftovers. Great examples of family favorite recipes are our Sweet and Spicy Wings, Meatballs, Sloppy Joes, Egg Roll in a Bowl and Vegetable Crockpot Stew to name a few :).
Bottom Line
The Betr Method is the world’s first gut health, food as medicine movement. By focusing on your unique microbiome, The Betr Method resolves the confusion and contradiction about what foods are considered “good” or “bad”.
There is no one size fits all for 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 unique gut microbiome.
The Betr Method has the greatest and fastest chance of success when implemented with a personally guided course approach.
The Betr Method is great for people who:
- Are unable to lose weight or quickly lose and gain back the same 10-40 lbs. year after year
- Have tried everything else and believe their current health circumstances are due to genetics, age, bad luck or lack of will-power
- Have diabetes, are pre-diabetic or have an underlying health condition
- Are suffering from anxiety, sleep disorders or other mental health issues
By restoring gut health and moving the body towards a state of ease, people on the program lose 3-4 pounds per week and see immediate improvements in energy, sleep, and mood.
Through The Betr Method, people have a personalized blueprint that they can use for the rest of their lives.
After reading this article, you may be asking yourself if your own health hurdles could be related to an unhealthy gut.
Explore Betr's risk-free trial to see if you could benefit from using food as medicine to rebuild your microbiome and realize the healthy potential you never knew you were missing!
