TOP FAQ's
The goal of the Betr protocol is to reduce inflammation in your body and, in turn, reset gut health. Dr. Ferro has found the Level 1 food list accomplishes these goals through a short term elimination phase of many different foods. This does not mean other foods are necessarily “bad” and many foods can be reintroduced during Level 2. The Level 1 food list sets a baseline, and from there we build out on that foundation.
Dr. ferro recommends if we can avoid items that are highly processed on plan, to do so as much as possible. Unless recommended by a doctor or personal trainer, avoid packaged and powdered protein supplements to refrain from adding artificial ingredients to your diet that may be in those items. This would also include items such as collagen and fiber supplements as they fall under the same category. Although not necessarily unhealthy, these items are highly processed and can oftentimes contain a variety of artificial ingredients. If you do choose to add supplements to your plan, here is what Dr. Ferro recommends:
- Betr Health Daily Essentials! Designed to help support your body with a proprietary blend of: probiotics, enzymes, herbs, vitamins, minerals, and fiber.
- Super Stressed? Try our new Adrenal Support Supplements!
- Click here to view more information on our supplements
There could be a variety of factors holding you back from seeing results on the scale that can contribute to a weight stall or gain. Whether it’s from stress, eating off plan, too much exercise, or not being prepared for the week, Dr. Ferro’s Top 10 is great to have on hand as a reference throughout your betr health journey. Find Dr. Ferro’s Top 10 Checklist HERE.
If you are still experiencing weight stalls or weight gain, feel free to register for a lunch and learn with one of our head coaches here: (Monday- Thursday 12 pm Eastern and 12pm Pacific)
To see best results on Level 1 and 2, it is best to stick to foods on the baseline food list. Life can throw curveballs, sometimes causing you to need to grab something in a rush or get invited to a special event. Click here to read more about tips on how to handle eating out at a restaurant.
Detox symptoms can sometimes occur during the first couple days on Level 1 as your body is getting rid of toxins that may have been consumed before starting on the food protocol. Click here to read more about detox symptoms.
It is best practices to either refrain from exercise or at least maintain your current workout intensity on your first three days in Level 1. Always start slow and build up over a few weeks to increase strength and endurance. Click here to read more about exercising and incorporating Energy Boosters to your plan.
The Adrenal Cocktail is a solution used to help calm and nourish the adrenal glands to improve sleep and energy. click here link to find the recipe.
For best results, we encourage you to hold off on alcohol consumption as much as possible. With that being said, if you would like to enjoy a beverage, Dr. Ferro suggests choosing an organic red wine or a low-sugar cocktail such as vodka + soda + lime, rather than alcohol mixed with syrup or juices. Here are some mocktail recipes as well!
Artificial ingredients include any man made ingredients added to your food that can contain high levels of chemicals. Basically, anything packaged that comes in a bag, box, or bottle should be avoided on Level 1 as it is most likely processed and can contain artificial ingredients that may harm your gut microbiome. Click here to read more about artificial ingredients.
Beef is on our Level 1 food list and is an excellent source of vitamins, minerals, antioxidants that can have impactful benefits on health. Please note, some people are more sensitive to beef and have to limit or avoid regular consumption to maintain a healthy body weight, so we monitor frequency and weight through daily food pictures and scale measurements.
All Betr meals are delivered fresh and fully prepared. They are family-style meals but are smartly packaged and can easily turn into leftovers for future meals. If you find that you have more food than you can eat in the short-term, freeze what you don’t need and you’ll be set for the upcoming weeks. Click HERE for the most common frequently asked meal delivery questions.
The Betr Health Certified Coaches use the scale as a biofeedback tool in order to see how your body is responding to your meals. We can often catch a food sensitivity just by looking at the tiny changes in weight.
Dairy can often create digestive upset for some clients, as well as an increase on the scale, which is why we leave out most dairy during Level 1.
Whole eggs can be a great source of protein. Unless otherwise advised by your doctor, it’s up to you whether you want to have the whole egg or just egg whites. Sometimes, the yolk of the egg can cause sensitivities or weight gain, so just be mindful to monitor how you feel to make sure your success continues.
Can I freeze hardboiled eggs?
Because the quality of egg whites deteriorates when frozen, we recommend using the eggs quickly to ensure freshness. One easy way to finish up any leftover eggs quickly is to make our 5 Ingredient Egg salad.
We suggest eating 2-3 hours after waking up, then eating something every 2-3 hours throughout the day to help maintain a stable blood glucose level. This prevents your body from going into starvation mode and creating strong cravings.
Planning your meals ahead is always a great way to stay on track, especially during Level 1. Best practices would be to plan out your week’s meals in advance, but, as we all know, life happens! As long as you have a plan for today and tomorrow at the least, you can be successful in staying on plan.
The goal is to allow your body to efficiently digest the individual macronutrients. Our philosophy is to keep things as simple as possible for the body, allowing it to fully digest and utilize the nutrients of each food.
Your body uses different enzymes to digest different foods so rotating all foods on a daily basis ensures optimal results. Choose grass-fed, hormone, and antibiotic-free meats to ensure you are not adding more toxins into your body. Here is a quick article with more information.
It is best to use salad dressings that have no added preservatives, added sugars or artificial ingredients. At Betr Health, we recommend Braggs Healthy Vinaigrette or Ginger Sesame Dressing. If you do not have access to either of those, or if you prefer to make your own, try one of our Betr salad dressing recipes here.
Although fruit does have sugar, it is natural, also containing high amounts of fiber to help aid in digestion. Here is an article with more information on fruit and how it is broken down within the body.
It is always best to plan ahead and keep your coach in the loop if you have travel plans during your time on Level 1. It is key to know your surroundings ahead of time, so that you can plan accordingly. Check out this link to read about more travel tips.
The goal for meals is to make about 30% of your plate with protein and 70% or more a mix of raw and cooked vegetables. Adding a side salad to meals or simply adding slices of raw cucumbers, peppers or tomatoes works just as well! Click here to learn more about different greens to add to your meals on Level 1.
While grocery shopping in preparation for Level 1, best practices would be to look for an organic label to ensure the produce is fresh and locally sourced. But, finding whole, fresh foods without pesticides are most important and produce found without the organic label can work just as well and can sometimes be more cost effective when feeding the family. Whether they have the organic label or not, it is important to be sure to wash fruits and vegetables thoroughly before consumption to remove any pesticides or chemicals that may be on the produce.
