Phase 1 Protocol Summary · Butterworth Health

Jeff Butterworth

24d • Health Optimisation

Phase 1 Protocol Summary

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

Lifestyle Habits:

Walk 8,000–10,000 steps daily
Do resistance training three times per week
Sleep 7.5–8 hours
Spend time outdoors each day
Use breathwork to manage stress
Avoid screens late at night
Hydrate with 2–3 litres water daily

Therapeutic interventions

We use specific peptides, micronutrients and phytomedicines for each phase to achieve the desired results. Moving from one phase, to the next is dependent on certain metabolic markers and biometrics which will be evaluated on an individual basis. Typically each phase is broken into;

Phase 1 Metabolic Health – 6 weeks to 3 months depending on starting markers. Sometimes more if BMI is high to start. You can expect to achieve a healthy BMI through this phase.

Peptides

Retatrutide: GLP3 to reduce inflammation, balance cholesterol and correct metabolic syndrome. Added benefit of reducing hunger which all adds up to losing visceral fat and abdominal fat.

Building up to 2 mg per week

Klow: Combination peptide to reduce inflammation, encourage healing and stimulates collagen synthesis.

2.5mg per day

Supplements

Berberine: Optimises blood sugar control and boosts immunity

2 per day – Biosource Berberine

Boost 3: Broad spectrum blood tonic with additional benefits of medicinal mushrooms, beetroot powder and kelp. Boosts energy, brain function, immunity, improves sleep. This combination helps the body to clear toxins released during the early phases.

1 large scoop per day

Ultimate Cardio: Specific to build nitric oxide levels. Nitric oxide plays a vital role in cardiovascular health acting as a potent internal antioxidant. This supplement supports circulation to allow for the best all around effect. Poor circulation usually results in poor results.

1 scoop per day

Plant Amino Acids: Rather than protein powders, which contain a lot of unwanted fillers, my preference is to use pure amino acids to ensure sufficient protein needs to prevent any muscle reduction during lower periods of food intake. Having the right building blocks also supports the whole healing process,

1 scoop per day

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