Wow I have to say just by adding in these 2 I have gone from not alot of strength to assisting my husband to lift things to taking my bike off the bike carrier with ease. I have been doing a lot more biking and finding my energy is so much better. Pretty sure I've lost some weight and toning much better. Cellulite hardly there on my upper arms now. So impressed. Let's face it im nearly 64 so any improvement is fantastic. I haven't even started the reta or KLOW yet. Bring it on.

For those working with your GP to request blood work. Here is a request form. The CAC is optional and not essential however, it is a good test to determine cardiovascular risk. You can print this form and take to your doctor.

Phase 1: Metabolic Health Reset Objective: Improve insulin sensitivity, reduce visceral fat, and normalize glucose and lipid biomarkers. Methods: - Nutritionally: Prioritize low glycemic index foods and fibre-rich meals - Physically: Engage in daily walking, resistance training, and regular cardiovascular movement (especially low-intensity) - Lifestyle: Reduce snacking, practice time-restricted eating (e.g., 14:10 or 16:8), and establish consistent sleep routines - A combination of supplements and peptides to support and act as catalysts Expected Outcomes: - Reduced waist size and visceral organ fat - Improved fasting glucose, insulin, cholesterol and triglyceride levels - Better appetite control and energy - Optimise hormonal regulation Phase 1 Protocol: Metabolic Reset Daily Routine: - Wake with 15–20 minutes of outdoor light - Eat two to three low-glycemic, protein-rich meals per day - Avoid snacks and late-night eating - Walk after meals when possible - Include resistance training three times weekly - Prioritize sleep, aiming for 7.5–8 hours Weekly Routine: - At least 4 hours of Zone 2 cardio (brisk walking, cycling, swimming) - Monitor body measurements and food quality - Reflect on consistency and energy levels Diet and Lifestyle Framework Daily Eating Structure - Meals: 2–3 per day, based on hunger, not habit - Base each meal around:Protein (plant-based or lean animal)Fibre (vegetables, legumes)Healthy fats (olive oil, nuts, seeds)Low glycemic carbohydrates (sweet potato, quinoa, lentils) Avoid: - Refined sugar, ultra-processed snacks, white bread/pasta, processed seed oils - Excess alcohol - Eating 2–3 hours before bed Recommended Foods: - Vegetables: spinach, kale, arugula, broccoli, beetroot, zucchini - Proteins: lentils, chickpeas, wild fish, organic chicken, tofu, tempeh - Fats: avocado, walnuts, olive oil, flaxseed - Fruits (in moderation): berries, citrus, apples - Grains: quinoa, buckwheat, steel-cut oats

For those of your starting in the retatrutide this should help around dosage and what to expect. It’s an important video to watch as part of the overall optimisation series.

This is a tutorial how to get started with injecting the peptides. It’s not as difficult as you may think and once you have completed it a few times then it is quite easy.