12-Week Health Optimisation Protocol
Hormonal Balance · Joint Recovery · Metabolic Performance · Sleep
Female · Age 52 Menopausal Transition Bilateral Knee OA HRT Active Excellent Metabolic Profile Elevated SHBG
12
Weeks
7
Peptides
3
Lab Points
4
Goals
Client Profile
Client
Demo Client — Female
Age
52
Program Duration
12 Weeks
Practitioner
Bec
HRT Status
Estradiol Patch 100 mcg (q3d) + Mirena IUD
Start Date
April 2026
Primary Goals
Reduce fat mass without loss of lean tissue — preserve muscle through peptide support and targeted resistance training
Improve knee pain and walking tolerance — joint-safe protocols only, guided by daily pain response
Improve sleep stability and recovery — address medications on board and optimise sleep architecture
Support hormone balance and metabolic rate — address elevated SHBG and low functional androgen availability
Clinical Snapshot
Elevated SHBG
Reduces free androgen availability. Strategy prioritises tissue response and muscle signalling.
HRT Active
Estradiol 100 mcg transdermal provides full physiologic replacement. Mirena for endometrial protection.
Bilateral Knee OA
Advanced degenerative joint disease. All movement must be pain-guided. Ice baths excluded.
Metabolic Profile
Excellent insulin sensitivity, normal glucose, low triglycerides. Strong foundation for fat loss.
Medications On Board
Topiramate, zolmitriptan, diazepam, suvorexant. Interactions require clinical oversight for any changes.
HRT Established
No additional estrogen escalation required. Focus on androgen tissue response and peptide support.
Guiding Principle
"Progress comes from consistency and precision rather than intensity. Muscle preservation, pain control, sleep quality, and hormonal stability determine success more than aggressive dieting or training."
Biomarker Tracking — Baseline to Week 12
Projected Trajectory
Optimal Range
SHBG
nmol/L · Optimal: 20–70
SHBG declining from elevated 95 toward 72 over 12 weeks.
Resistance training and protein optimisation gradually lower SHBG, improving free androgen availability.
Free Testosterone
pmol/L · Optimal: 5–20
Free T rising from 3.2 toward 9 pmol/L over 12 weeks.
As SHBG falls, free androgen availability increases — improving muscle signalling and metabolic rate.
hs-CRP (Inflammation)
mg/L · Optimal: <1.0
CRP dropping from 3.8 to 0.9 mg/L.
BPC-157, KPV, omega-3, and heat therapy reduce systemic and periarticular inflammation progressively.
Body Weight
kg · Target loss: 4–6 kg lean fat loss
Weight declining steadily from 82 to 76 kg.
Knee Pain Score
VAS 0–10 · Target: <3
Knee pain score declining from 7 to 2.5 over 12 weeks.
BPC-157, TB-500, isometric training, and heat protocols progressively reduce daily knee pain.
Sleep Quality Score
1–5 scale · Target: ≥4
Sleep quality rising from 2 to 4.2 over 12 weeks.
Sleep hygiene protocol, magnesium glycinate, glycine, and NSDR practice improve sleep continuity and depth.
Protocol Phase Overview
Phase 1
Foundation & Joint Safety
Weeks 1–4 · Days 1–28
Phase 2
Build & Optimise
Weeks 5–8 · Days 29–56
Phase 3
Composition & Consolidation
Weeks 9–12 · Days 57–84
Phase 1 — Foundation (Wk 1–4)
  • Establish protein targets (1.6–2g/kg)
  • Remove liquid calories and grazing
  • Begin BPC-157 + TB-500 for joint repair
  • MOTS-c for metabolic flexibility
  • KPV for gut-immune stability
  • Daily knee isometrics (5–10 min)
  • Strength A + B sessions (upper/trunk)
  • Sleep hygiene protocol established
  • Sauna 2–4×/week (heat only)
  • Baseline labs completed
Phase 2 — Optimise (Wk 5–8)
  • Progress one training variable (load OR volume)
  • Introduce CJC-1295 (no DAC) nightly if sleep is stable
  • Add low-impact conditioning 2–3×/week
  • Pool walking or hydrotherapy sessions
  • Red light therapy 2×/week (20 min)
  • PEMF whole body 2×/week
  • Mid-program body composition review
  • Lipid optimisation diet in full effect
  • HOKimT sessions 1–2×/week
Phase 3 — Consolidate (Wk 9–12)
  • Add non-impact intervals (bike sprints)
  • EWOT sessions 1–2×/week
  • GHK-Cu for tissue quality and skin support
  • Continue full peptide stack as tolerated
  • If fat loss stalls: reduce fats OR carbs (not both)
  • Consider PRP consult if knee pain still limiting
  • Fasted cardio 2×/week if tolerated
  • Week 12 full lab panel
  • Practitioner review and maintenance plan
  • Compression boots, massage integration
Weekly Protocol Summary
Week
Nutrition Focus
Exercise Protocol
Biohacking / Recovery
1–2
Establish 30–40g protein per meal. Remove liquid calories. 2–2.5L fluids daily.
Strength A (upper/trunk). Daily knee isometrics 5–10 min. Low-impact conditioning 2×.
Morning outdoor light. Sleep protocol. Sauna 2×. Mg glycinate + glycine nightly.
3–4
Maintain protein targets. Add 25–35g fibre/day. Replace sat fats with olive oil, fish, nuts.
Add Strength B (posterior chain). Spanish squat holds 5×30–45s. Walk as tolerated.
Red light therapy 2×/week begins. PEMF 2×/week. HOKimT 1×/week.
5–6
Calorie baseline maintained. Introduce cyclical approach if needed. Omega-3 2–3g/day.
Progress load OR volume (not both). Pool walking or hydrotherapy 1–2×/week.
CJC-1295 nightly if sleep stable. Body composition mid-review. EWOT trial.
7–8
If stall: reduce fats or carbs. Not both. Maintain protein non-negotiable.
HOKimT 1–2×/week. Compression boots post-training. PEMF continues.
9–10
High-protein maintained. Increase food quality and micronutrient density.
Add non-impact intervals (seated bike sprints). 3 strength sessions if tolerated.
EWOT 1–2×/week. GHK-Cu adjunct begins. Continue full biohacking stack.
11–12
Maintenance calories. Emphasise nutrient density. Continue omega-3.
Maintain all protocols. Reassess training load with practitioner. PRP consult if needed.
Week 12 full labs. Practitioner review. Maintenance protocol designed.
Peptide & Hormone Therapy Plan

Your practitioner will design a peptide and hormonal protocol specific to your goals, health history, and biomarkers. Specific compounds and dosing are determined at consultation and managed within your secure patient record.

Movement & Exercise
Joint Protection First
All movement prescriptions must be guided by real-time pain response. Avoid fixed step quotas. Avoid repetitive load that increases next-day stiffness. Use pain, swelling, and recovery quality as primary guides for progression. Consult physiotherapist familiar with her joint history.
Weeks 1–4 — Foundation Training
Strength Session A
Upper body, trunk, hip hinge. Twice weekly. Controlled tempo, joint-safe loading.
Strength Session B
Upper body, trunk, posterior chain. Focus on glute and hamstring activation to offload knees.
Knee Isometrics
Daily 5–10 min. Spanish squat holds or wall sits — 5 sets of 30–45 sec. Reduces pain, improves quadriceps activation.
Low-Impact Conditioning
2–3×/week. Seated cycling, pool walking, or arm ergometer. Zero joint shear.
Weeks 5–8 — Progressive Build
Progress One Variable
Increase load OR volume each week — never both simultaneously. Monitor next-day pain score.
Hydrotherapy
Pool walking sessions 1–2×/week. Low joint load, high circulation, synovial fluid support.
Weeks 9–12 — Non-Impact Intervals
Bike Sprint Intervals
Seated bike — non-impact intervals. 20–30 sec high effort, 90 sec recovery × 6–8 rounds.
EWOT Sessions
Exercise with Oxygen Therapy 1–2×/week. Enhances mitochondrial efficiency and fat oxidation without joint impact.
Sleep Optimisation Protocol
Medication Context
Diazepam and suvorexant currently in use. Any tapering or changes require explicit clinician oversight. Do not adjust independently.
Daily Foundations
  1. Fixed wake time daily — no sleeping in on weekends
  2. Caffeine cut-off 8–10 hours before bed
  3. Morning outdoor light within 60 minutes of waking (10 minutes minimum)
  4. Evening light reduction — blue light blocking 2 hours before bed
Pre-Bed Routine (30–45 min)
  1. Hot shower or bath to promote core cooling response
  2. 10 minutes NSDR or Yoga Nidra practice
  3. Breathing: inhale 4 sec, exhale 6–8 sec, repeat 5 minutes
  4. Magnesium glycinate or threonate + glycine 3g
  5. Avoid sauna within 90 minutes of bedtime if sleep disrupted
Biohacking Protocols
Free & Low-Cost
Morning Light
10 min outdoor light within 60 min of waking. Sets circadian rhythm and cortisol morning peak.
Evening Wind-Down
Reduce artificial light 2 hours before bed. Supports melatonin onset.
Supercell Health Premium
Red Light Therapy
20 min · 2×/week. ATP production, joint inflammation reduction, tissue repair.
PEMF Whole Body
15–20 min · 2×/week. Microcirculation, inflammatory signalling, pain modulation.
HOKimT Sessions
1–2×/week. Ozone, infrared, PEMF, steam. Systemic inflammation modulation.
EWOT
Oxygen therapy sessions. Mitochondrial efficiency, fat oxidation, aerobic conditioning.
Heat-Only Recovery — No Ice Baths
Cold immersion excluded due to severe bilateral knee OA. Repeated cold exposure increases joint stiffness and reduces synovial fluid viscosity. Sauna only — 2–4×/week, 15–20 min, moderate temperature.
Nutrition Plan
Protein (Non-Negotiable)
1.6–2.0g/kg/day · 95–120g total. 30–40g per meal, 3 meals/day. Never sacrificed for calorie reduction.
Fibre & Hydration
25–35g fibre/day from whole foods. 2.0–2.5L fluids/day + 500ml per training hour.
Weeks 1–4 Strategy
No aggressive deficit. Remove liquid calories and grazing. Focus on food quality and protein distribution.
Weeks 5–12 Strategy
If fat loss stalls: reduce fats OR carbs — never both simultaneously.
Lipid Support
Increase soluble fibre. Replace saturated fats with olive oil, fish, nuts. Omega-3 2–3g EPA/DHA daily.
Supplement Foundations
Magnesium glycinate (evening) · Glycine 3g (pre-bed) · Omega-3 EPA/DHA · Vitamin D if deficient.
Lab Testing Timeline
Pre-Start
Baseline Panel — Complete Before Day 3
SHBG Total Testosterone Free Testosterone (calculated) Estradiol FSH / LH hs-CRP Fasting Lipid Panel Fasting Glucose & Insulin HbA1c ALT / AST / GGT TSH / Free T4 Vitamin D (25-OH) CBC Homocysteine
Wk 6–8
Mid-Program Review
Body Composition Assessment SHBG Free Testosterone hs-CRP Fasting Lipids
Assess CJC-1295 response. Adjust peptide protocol if needed.
Wk 12
End of Program — Full Panel
SHBG Total Testosterone Free Testosterone + Albumin hs-CRP Lipid Panel Comprehensive Metabolic Panel HbA1c CBC IGF-1 Estradiol
Full practitioner review. Design maintenance or Phase 2 protocol based on outcomes.
Weekly Self-Monitoring
⚖
Body Weight
3-day average · Weekly
📏
Waist Measurement
Weekly · morning fasted
🦵
Knee Pain Score
Daily · VAS 0–10
🚶
Walking Tolerance
Daily · minutes recorded
💤
Sleep Quality Score
Daily · rated 1–5
💓
Resting Heart Rate
Daily · morning
Safety Alerts & Clinical Flags
Critical
Cold Exposure Contraindicated
Ice baths and aggressive contrast therapy are excluded from this protocol. Advanced bilateral knee osteoarthritis means repeated cold exposure increases joint stiffness, reduces synovial fluid viscosity, and can temporarily impair mobility. Heat-only recovery protocols apply throughout all 12 weeks.
High
Medication Interactions — Clinician Oversight Required
Diazepam (benzodiazepine) and suvorexant (orexin receptor antagonist) are active. Any tapering, dose changes, or additions to the sleep protocol must be reviewed by the prescribing clinician. Do not self-adjust. GLP-1 peptides may affect diazepam clearance — monitor for CNS effects.
High
Joint Load Monitoring — Daily Pain Scoring
All exercise progression must be guided by next-day pain and stiffness scores. If knee pain increases by ≥2 points on VAS following any session, reduce load and consult physiotherapist before progressing. Do not accumulate walking volume to hit step targets.
Medium
CJC-1295 Escalation Gate
CJC-1295 (no DAC) should only be initiated if sleep quality is ≥3/5 and training consistency is established. Avoid starting if insomnia is actively worsening. Monitor IGF-1 at Week 12 — do not stack additional GH secretagogues if IGF-1 rises above optimal reference range.
Medium
BPC-157 / TB-500 — Continuation Criteria
These peptides should only continue if walking tolerance and next-day pain scores are objectively improving by Week 6. Discontinue and reassess if no measurable improvement. Consider PRP consultation if pain remains limiting after 8 weeks of conservative management.
Note
Topiramate — Appetite and Cognitive Effects
Topiramate may suppress appetite independently. Monitor protein intake vigilantly — topiramate can reduce food motivation, making protein targets harder to reach without intentional tracking.
Note
Sauna Timing — Sleep Disruption Risk
Sauna sessions should not occur within 90 minutes of bedtime if sleep disruption increases. If fatigue or sleep disturbance worsens, reduce sauna frequency to 2×/week. Monitor heat sessions against weekly sleep quality scores.
Medications On Board
Topiramate
Anticonvulsant / Migraine prophylaxis
May independently suppress appetite. Monitor protein intake. Watch for cognitive effects ("word-finding").
Zolmitriptan
Triptan — Acute migraine
PRN use. No direct interaction with peptide protocol. Avoid during high-intensity sauna if migraine-prone.
Diazepam
Benzodiazepine — Anxiolytic / Muscle relaxant
Any tapering requires clinician oversight. GLP-1 therapy may affect hepatic clearance. Monitor for CNS sedation.
Suvorexant
Orexin antagonist — Sleep
Active sleep medication. Sleep peptide support (CJC-1295, glycine) is adjunctive only. Changes require clinician review.
Estradiol Patch 100 mcg
HRT — Transdermal (every 3 days)
Full physiologic replacement. No escalation required. Monitor estradiol at Week 12 panel.
Mirena IUD
Local levonorgestrel — Endometrial protection
Provides local progestogenic protection for HRT. No systemic effects expected at low local dose.
DISCLAIMER This document is a demonstration plan only. All protocols are highly individualised and must be prescribed, supervised, and adjusted by a registered medical practitioner or allied health professional. This document does not constitute medical advice. Peptide therapies must be sourced through registered medical supervision only. Individual responses to interventions vary. Supercell Health · [Address] · [Phone] · supercellhealth.com.au