The Five Habits Resource Library
Evidence-based reading for every stage of your integrative remission programme
Each document below is written for people who want to understand the science behind the Five Habits —
not just follow instructions. Download the PDF to read offline, share with family, or print. Where a web
version exists, click Read Online to view it in your browser. Documents are grouped by the Five
Habits area they relate to most closely.
GAPS Protocol
GAPS — Gut & Psychology Syndrome
Origins, core principles, dietary guidelines, the three phases, and what GAPS achieves.
Overview
The GAPS Method — Overview with Diagram
Detailed overview including the Healthy Gut vs Leaky Gut diagram, six key principles, and the reintroduction phase.
Overview
Grains & the Gut Wall
Wheat — Why It Damages the Gut Wall
Gliadin, zonulin, WGA, the insulin resistance connection — plus the evidence behind the claims and answers to common objections.
Includes Evidence Brief
Oats Are Not Wheat — But They Still Damage the Gut Wall
Avenin, the CXCR3 receptor, zonulin, commercial contamination — plus objections and five supporting studies.
Includes Evidence Brief
Rice — The Grain That Looks Safe But Isn't
Glycaemic load, cumulative insulin burden, the secondary gut permeability pathway — plus objections and supporting studies.
Includes Evidence Brief
The Grain Case — Evidence & Context
The Grain Illusion
What we were told vs what the evidence shows. The official narrative, the 50-year data, whole grains, the gut connection, and the Ayurvedic perspective.
The Grain Load Gradient
The dose-response relationship between grain consumption and disease risk, the four-step pathway, HOMA-IR thresholds, and the Virta Health RCT.
Grain Consumption & Chronic Disease — The 80-Year Evidence
Pearson r correlation analysis of grain consumption against five major chronic diseases across the USA and UK from 1945 to 2022.
Data & Sources
Intermittent Fasting — Timing, Type & Technique
16/8, 18/6, OMAD and 36-hour protocols matched to thinner, medium and larger-framed body types. Olive oil option and autophagy explained.
One Page
What Changes When You Remove Grains After 50
Eight benefit areas with timescales, dopamine, serotonin, and three supporting studies — for outwardly healthy adults with early insulin resistance.
Includes Research
What Changes When You Remove Grains After 60
Same content as the over-50s document, framed for adults over 60 — the group in whom the reversal window is still open and the gains most significant.
Includes Research
Insulin Resistance — The Root Cause
50-year Pearson correlation analysis of insulin resistance against eleven chronic conditions across the USA and UK. All r values above 0.7.
Data & Analysis
The HOMA-IR Score Explained
What HOMA-IR measures, how to calculate it, score interpretation from optimal to critical, and how quickly it can improve with VLC diet and fasting.
Essential Reading
Statins, CoQ10 & The Case for Metabolic Intervention
What statins do, what they don't address, the CoQ10 depletion mechanism, the insulin resistance problem, and the dietary alternative.
The Case for a Conscious Universe
Four convergent lines of evidence: Vedic framework, Ayurvedic constitutional data, fine-tuning of physical constants, and the quantum vacuum. An evidence brief for the philosophically inclined.
Evidence Brief
Mind-Body Type Questionnaire
Identify your Vata, Pitta or Kapha constitutional type and understand what it means for your diet, fasting approach and health tendencies.
Self-Assessment
Documents for this section are being prepared and will be added shortly.
Documents for this section are being prepared and will be added shortly.