The 120 Day
Health Reset
Challenge
Rebuild Yourself From The Inside Out In 120 Days
Stop guessing.
Start measuring.
Improve what matters.
Designed specifically for adults over 50 who don’t just want to get rid of back pain but want more energy, better mobility, improved metabolic health and measurable progress, not another quick-fix failure or fad diet.
Free Skool community access first. The 120 Day Challenge unlocks inside for £57.
You’ll land on Skool, my private community. Join free (30 seconds), then open the “Start Here” section — the Challenge is the first thing you’ll see.
✓ Physio-led
✓ UK Physiotherapist
✓ Registered Osteopath
✓ 30+ Years Experience
✓ Evidence-Based
Why 120 Days?
Most health programmes promise quick results in 21 or 30 days, unfortunately your body doesn’t work like that.
Red blood cells circulate for approximately 120 days. That means the choices you make today become part of the biology carried around your body over the next four months.
Rather than chasing rapid transformations, the 120 Day Health Reset Challenge is designed around this natural biological cycle.
You begin by measuring where you are, you make consistent improvements, then you measure again.
The goal isn’t simply to feel different, the goal is to see measurable change.
| Most Programmes | 120 Day Health Reset |
|---|---|
| Generic advice | Personalised approach |
| Guesswork | Blood-based measurement |
| Motivation only | Daily accountability |
| Short-term | Built around biology |
| No proof | Before and after testing |
This is what Makes This Challenge Different?
Free Skool community access first. The 120 Day Challenge unlocks inside for £57.
You’ll land on Skool, my private community. Join free (30 seconds), then open
the “Start Here” section — the Challenge is the first thing you’ll see.
🩸 Measure Before You Start
Know your starting point.
📊 Real Numbers
Track measurable change.
🥗 Better Nutrition
Simple changes that fit real life.
🏃 Movement That Matters
Designed for people over 50.
🧠 Learn Why
Understand your health rather than following instructions.
👥 Community
Support every step of the way with a like minded community.
The Five Foundations of the Challenge
1
Blood-Based Nutrition
Measure first.
2
Movement
Mobility
Strength
Balance
3
Nutrition
Anti-inflammatory eating
Protein
Healthy fats
4
Recovery
Sleep
Stress
Breathing
5
Accountability
Daily actions
Weekly wins
Community
The Science Behind the Programme
Lifestyle Matters
Your body is constantly adapting to the choices you make every day. Food, movement, sleep, stress and recovery all influence how well your cells function. Small changes repeated consistently can improve many of the systems that support long term health, energy and independence.
Inflammation
Inflammation is a normal part of the body’s repair process. It helps fight infection and heal injured tissues. Problems can start to arise when low grade inflammation continues for months or years. This can affect joints, muscles, blood vessels and many other organs. Regular physical activity, a nutrient rich diet, good sleep and maintaining a healthy body weight all help support a balanced inflammatory response.
Omega Balance
The fats that make up the membranes of every cell influence how those cells communicate and respond to inflammation. Modern diets often contain far more Omega 6 than Omega 3, which may contribute to an imbalance in some people. Improving fatty acid balance through dietary choices can support normal cell function, cardiovascular health and healthy inflammatory processes.
Learn more about omega oils here…
Maintain The Building Blocks
Protein provides the building blocks needed to repair tissues, produce enzymes and support the immune system. As we get older our bodies become less efficient at using protein, meaning we often need more than we did in younger life. Eating enough high quality protein throughout the day helps maintain muscle, supports recovery and contributes to healthy ageing.
Evidence Based Supplements & Test
The challenge is built around testing your levels and retesting after 120 days, something the blood markers will highlight.
Reduce Muscle Loss
From around the age of fifty we naturally begin to lose muscle mass and strength if we do not challenge our muscles regularly. This process, known as sarcopenia, can affect balance, mobility and independence. Combining regular resistance exercise with adequate protein helps preserve muscle tissue, maintain strength and support healthy metabolism.
Movement For Health & Independence
The human body is designed to move. Regular movement supports circulation, joint nutrition, bone health, muscle function and brain health. Exercise also improves insulin sensitivity, helps regulate blood pressure and contributes to better mood and sleep. Consistency matters far more than intensity, making daily movement one of the most powerful health habits available.
Behaviour Change
Long term health is rarely transformed by one decision. It is built through small habits repeated consistently over time. Research shows that sustainable behaviour change is more successful when people make realistic adjustments that fit into everyday life. Tracking progress, understanding personal health markers and building simple routines help create lasting improvements that can be maintained for years rather than weeks.
Metabolic Health
Metabolic health describes how effectively the body produces and uses energy. It includes healthy blood sugar regulation, blood fats, blood pressure and body composition. When these systems work well, cells receive the energy they need while reducing unnecessary strain on the heart and other organs. Nutrition, physical activity, sleep and stress management all play important roles in supporting metabolic function.
The key message is simple.
Healthy ageing is driven by physiology, not quick fixes. Supporting the body’s natural systems through nutrition, movement, recovery and consistent daily habits allows your cells, muscles, heart, brain and metabolism to function more effectively over time. The goal is not perfection but steady, measurable progress that helps you stay healthier, stronger and more independent as you age.
Who Is This Challenge For?
This challenge is perfect if you:
✔ feel older than your age
✔ enjoy walking
✔ want to play with grandchildren
✔ are over 50
✔ want more energy
✔ want objective health data
✔ want to stay independent
✔ are tired of conflicting health advice
What Happens During 120 Days?
Week 1 – Measure
↓
Month 1 – Learn
↓
Month 2 – Build
↓
Month 3 – Improve
↓
Month 4 – Retest
↓
Celebrate
COMPREHENSIVE . PRACTICAL . LIFE CHANGING
What You’ll Learn
Science-back education to help you reset your health, build better habits and live stronger for longer.
🔥 Understanding Inflammation
Learn what inflammation is, why it matters, and how everyday habits influence your body’s natural repair processes.
🌱 Healthy Ageing
Discover the science behind ageing well and how to maintain health, energy and independence for longer.
🥗 Nutrition
Understand the principles of balanced nutrition and how food supports every cell in your body.
🏃 Exercise
Learn how movement improves strength, mobility, heart health and overall wellbeing at any age.
💪 Protein
Find out why protein becomes more important as you get older and how much you really need.
😴 Sleep
Understand how quality sleep supports recovery, brain function, metabolism and healthy ageing.
⚖️ Balance
Improve stability, coordination and confidence through practical exercises and daily habits.
🚶 Falls Prevention
Reduce your risk of falls by improving strength, balance, mobility and reaction time.
🧠 Brain Health
Learn how nutrition, exercise and lifestyle help support memory, focus and cognitive function.
❤️ Heart Health
Discover the lifestyle habits that help support healthy blood vessels, circulation and cardiovascular health.
🏷️ Reading Food Labels
Learn how to quickly identify healthier choices and understand what food labels really mean.
🍳 Cooking
Build confidence preparing simple, nutritious meals that are easy to make and enjoyable to eat.
🛒 Shopping
Create healthier shopping habits with practical tips for planning meals and choosing nutritious foods.
📈 Habit Building
Learn how small daily actions become lasting habits that support long term health and wellbeing.
🌱 Your 120 Days
Bring it all together with a clear, step-by-step plan to transform your health in 120 days.
Why I Created the 120 Day Health Reset
It Started With A Simple Question
After more than thirty years working with thousands of people in clinic, you notice patterns.
Many people came to see me because of back pain, joint pain, arthritis or mobility problems. We could often help reduce their symptoms, improve movement and get them back to doing the things they loved.
But many months later they would return with another problem.
Not because the treatment had failed.
Because the underlying causes had never been addressed, I needed to ask and address how can I make the changes more permanent and a natural part of our lifestyle.
The reality is that our joints, muscles, heart, brain and metabolism are all influenced by the choices we make every day. Nutrition, movement, sleep, body composition and inflammation all play an important role in how we age.
I realised that if we only focus on treating pain, we are often missing the bigger picture.
That is why I created the 120 Day Health Reset.
The human body is absolutley remarkable in how it can recover and adapt.
Every meal, every walk, every night’s sleep and every healthy decision sends signals that influence how our cells function.
Many of the health conditions associated with ageing develop gradually over many years, long before symptoms appear.
By understanding these processes earlier, we have an opportunity to support healthier ageing rather than simply reacting once problems develop.
My goal is not simply to help people recover from pain, It is to help people remain active, independent and able to enjoy life for as long as possible.
One of the biggest frustrations in health is that people often have no idea whether the changes they are making are actually working.
Guesswork leads to uncertainty, objective measurements provide clarity.
When appropriate, measuring health markers allows progress to be monitored over time rather than relying solely on how someone feels.
Combined with evidence based nutrition, movement and behaviour change, this provides a structured way to understand what is changing and where further improvements can be made.
The aim is not perfection, the aim is measurable progress.
So What Makes This Programme Different?
This is not another quick fix, It is not another diet, It’s not another exercise programme.
It is a structured 120 day journey that combines more than three decades of clinical experience with current research into healthy ageing, nutrition, movement and behaviour change.
Everything inside the programme is designed to help you understand your body, build healthier habits and create changes that are realistic enough to maintain long after the 120 days have finished.
“After more than three decades in clinical practice, I know that healthcare is not simply treating symptoms. It is helping people understand their bodies, measure meaningful changes and build habits that support lifelong health.”
Francis Connor
👨⚕️ 30+ Years
Helping people improve their health and mobility.
🏥 Thousands of Consultations
Supporting people with musculoskeletal health and rehabilitation.
🔬 Evidence Based
Built around current research in nutrition, exercise and healthy ageing.
❤️ Long Term Health
Focused on helping people stay active and independent rather than simply managing symptoms.
TEST
Measure key biomarkers first to understand your body’s unique needs.
DON'T GUESS
Make nutritional decisions based on data, not marketing or assumptions.
RETEST
Reassess progress over time to see how changes affect your results.
How the Programme Works
“Physio-led / UK Physiotherapist / Registered Osteopath / 30+ years clinical experience”
Your Journey from Day 1 to Day 120
Step 1
Join the 120 Day Health Reset Challenge £57
You’ll receive immediate access to:
- 120-day structured programme
- Daily lessons
- Videos
- Download
- Progress tracker
- Community
- Evidence-based resources
Step
Measure
- Order Tests
- Take Balance Oil
- Measure movement capacity
Step 3
Follow the Programme
Over the next 120 days you’ll:
- Learn
- Improve your nutrition
- Increase movement
- Track your progress
- Build healthier habits
One day at a time.
Step 4
Measure Again
After approximately 120 days you’ll repeat the BalanceTest to compare your results.
You’ll be able to see how your nutritional markers have changed over time.
Free community access first. The 120 Day Challenge unlocks inside for £57.
Transparency Matters
We believe you should know exactly what you’re investing in before you join.
Included in the £57 Challenge
✔ Complete 120-day programme
✔ Community
✔ Resources
✔ Lifetime access to purchased content
✔ Updates
Purchased Separately
✔ Blood test for Omega Oils – BalanceTest (At home simple blood tests then sent to lab)
✔ Personalised nutritional products (if you choose to follow the programme as designed)
You’ll always see the price before purchasing.
The approximate costs for the 120 days is £355.00 for the independent lab tests sent direct to you and the balance oil.
If your test results come back and your omega 6:3 ratio is between 1-3:1 then you will get refunded for the tests.
There are no hidden charges and no obligation to continue after completing the programme and can cancel at any time with 30 days notice.
Why isn’t the BalanceTest included?
Because every participant starts from a different place.
The laboratory test is individually registered, processed and reported, allowing your results to remain private and enabling recommendations to be based on your own measurements.
Keeping the programme separate also allows people to join for the education first and choose when to begin the testing element.
Free community access first. The 120 Day Challenge unlocks inside for £57.
Common Questions You May Have
I'm 62 and haven't exercised in years — is this too much for me?
No — and if anything, you’re the person it was built for. Nothing in the first five weeks assumes any fitness at all. Phase 1 is a daily mobility habit, walking, and getting your food in order. Strength training doesn’t appear until Day 36, by which point you’ll have had over a month of gentle preparation.
On Day 3 you’ll record a simple movement baseline — sit-to-stands, a balance hold, a timed walk on a route you choose. That’s not a test you can fail. It’s your starting line, and every test has a modified version. What matters at Day 120 is the difference between the two, not how either one compares to anyone else.
Do speak to your GP before starting if you have an existing condition, take regular medication, or have had a fall recently. That’s standard, not a red flag.
How much time per day does it take?
Ten to twenty minutes on a typical day.
Each day brings one instruction. Some take two minutes — noting your energy score, checking a habit off. The movement work is usually ten to twenty. There are a handful of longer days built in: ordering and doing your blood test, and the movement baselines at Days 3, 85 and 119, which take around half an hour.
There are no gym sessions to schedule and nothing that needs a free evening. The programme is deliberately built around what fits into a normal week, because something you can do on a busy Tuesday is worth more than something you can only do on a good week.
Do I have to do the blood test to take part?
No. You can follow every daily task, every movement progression and every nutrition change without it, and you’ll benefit.
But I’d encourage it, and I’ll be straight about why. The whole premise here is that we measure rather than guess. Without bloodwork at Day 1 and Day 120, you’ll finish the four months with a feeling about how it went. With it, you’ll have evidence, and because red blood cells live for roughly 120 days, that closing test reflects four months of what you actually did, not the last fortnight.
The test is bought separately and isn’t included in the £57, so you can start the programme first and decide about testing once you’re underway. (I’m an independent Zinzino partner and earn from products ordered through the programme — you should know that when weighing my recommendation.)
What if I miss a few days?
You carry on the next day. That’s the whole answer.
There’s no streak to break and no restarting from Day 1. Missing days is built into the design — the programme even allows you to repeat a phase rather than rush through it, and pacing around your own starting point counts as following it properly, not deviating from it.
This matters more than it sounds. Most programmes fail at exactly this point: someone misses four days, decides they’ve ruined it, and quits at Day 19. Your bloodwork at Day 120 reflects the average of four months. A missed week barely registers in that average. Quitting does.
You’re not expected to be perfect. You’re expected to be consistent.
Can I do this alongside treatment with you?
Yes — and the two work better together than either does alone.
Hands-on treatment is very good at settling symptoms. It’s less able to change the things underneath that keep bringing you back: low muscle mass, poor tissue tolerance, chronic inflammation, weight the joints have to carry. The Challenge works on those, over a timescale that treatment appointments can’t cover.
If you’re in the middle of a flare-up or recovering from something specific, tell me at your next appointment and I’ll show you which parts to lean into and which to hold off on for now. I can adapt it around what we’re already doing.
It doesn’t replace your treatment plan or anything your GP has advised — it runs alongside it.
What exactly do I get for £57?
The full 120-day programme, released one day at a time:
- 120 daily instructions across four phases — Foundation, Optimisation, Resilience and Proof — each with the task, the reasoning and a journal prompt
- A complete movement pathway, from daily mobility through to progressive strength and cardio, designed for adults over 50 and built to be modified
- Structured nutrition changes, layered in gradually rather than dropped on you in week one
- Three full movement assessments at Days 3, 85 and 119, so you can see your own progress side by side
- Guidance on reading your blood results at Day 30, including how to choose the markers worth tracking
- Community access — daily check-ins alongside others doing the same four months, plus my answers to questions in the group
One payment. No subscription, no upsell inside the programme.
The lab test and supplements are separate — roughly £355 across the four months — and that’s stated plainly upfront so nothing comes as a surprise later.
Ready to Learn More?
Discover how measuring your omega-3 status can help you make more informed nutrition choices.
Free community access first. The 120 Day Challenge unlocks inside for £57.
Who & Why I Use Zinzino
Zinzino - Indépendant laboratory and Supplement Company
Zinzino is the independant supplement and laboratory company who provide the high grade tests and oils for the the 120 day challenge. With excellent quality standards and products they make the perfect partner for me to use and represent as a indépendant partner. I believe if I am to use personally and sell products I need total faith in them.
👉 Read our complete guide: Who Is Zinzino?
Is Zinzino only for older adults?
No. While healthy ageing is one focus, many younger adults interested in nutrition, performance and long-term health also use the BalanceTest and related products.
Ready to Learn More?
Whether your goal is to improve your nutritional understanding, support healthy ageing or simply make more informed decisions about your health, education is always the best place to start.
Explore the articles above to learn more about the science behind personalised nutrition, or if you’re interested in understanding your own omega-3 status, discover how the BalanceTest works and whether it’s right for you.
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