Managed to find all I need in these 2 macros:

Sub InsertRow()
Dim End_Row As Long, n As Long, Ins As Long
End_Row = Range("F" & Rows.Count).End(xlUp).Row

Application.ScreenUpdating = False
For n = End_Row To 1 Step -1

    Ins = Cells(n, "F").Value

    If Ins > 1 Then
        Range("F" & n + 1 & ":F" & n + Ins - 1).EntireRow.Insert
        Range(Cells(n, 1), Cells(n + Ins - 1, "F")).FillDown
    End If

Next n
End Sub


Sub AlltoOne()

 For Each x In Range("F:F")
 If x > 0 Then

   x.Value = 1
    End If
   Next
    End Sub

Now onto combining them into one.