Here are a range of materials for helping you make the changes you need in terms of the 4 pillars of health. Diet, Exercise, Sleep and Mindfulness. This information is about learning. Do not do all of this advice at once:) Implement what works for you now and layer it over time. Understand the why's, rather than just doing it because I say. This is information for life and information that I have acquired over 30+ years.

The best-selling HHY book I wrote was never launched in a digital version. Physical copies sold out however, we keep back some stock which is available on the HHY site. Here is a PDF version you can access as part of being a member of the Butterworth Health Optimisation Portal. I am also loading all the recipes to the Butterworth Health Website for you and will do some sessions on the different topics I go into in the book. The first section of the book clearly outlines what you need to do for your health to flourish and a lot of the Health Optimisation concepts are in the front of the book, so it is really worth spending a few hours and reading through it.

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 video details what is the KLOW blend, benefits, side effects and how to use it. https://youtu.be/PDegfi6hBr4?si=4y6HRXR00IzQaYL3

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