The Five Habits Resource Library
Evidence-based reading for every stage of your integrative health 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
Full GAPS Diet — Allowed Foods Reference
Complete reference of all permitted foods in the Full GAPS phase, grouped by category.
Reference
Put Your Heart in Your Mouth — Book Summary
Summary of Dr Campbell-McBride's book on heart disease, inflammation, cholesterol, and the gut connection.
Book Summary
Grains & Gut Permeability
Wheat — Why It Damages the Gut Wall
Gliadin, zonulin, tight junction disruption, LPS endotoxaemia, and the insulin resistance connection.
Evidence Brief
Rice — The Starch Load Problem
Why rice drives insulin resistance through glycaemic load, even without the gut-wall damage of wheat.
Evidence Brief
Oats — The Avenin & Gut Permeability Issue
How oats trigger gut permeability, cross-react with gluten, and drive insulin resistance.
Evidence Brief
Lentils & Legumes — GAPS Guidance
Which lentils and beans are permitted in Full GAPS, why, and how to prepare them correctly.
Practical Guide
The Grain Load Gradient — More Carbohydrates, More Disease
Population data showing how increasing grain load across dietary groups correlates with metabolic burden.
Data & Analysis
Going Grain-Free After 50 — Benefits & Evidence
Why removing grains after 50 produces disproportionate metabolic, neurological, and inflammatory benefits.
Evidence Brief
Insulin Resistance — The Root Cause
What insulin resistance is, how it develops, why it drives most chronic disease, and how to reverse it.
Essential Reading
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.
Essential Reading
Statins, CoQ10 & The Case for Metabolic Intervention
What statins do, what they don't address, the CoQ10 depletion mechanism, and the dietary alternative.
Evidence Brief
Intermittent Fasting — Timing, Type & Technique
The four fasting protocols, how to match them to your mind-body type, the olive oil option, and autophagy explained.
Practical Guide
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.
Evidence Brief
Essential Amino Acids on the GAPS Diet
Complete amino acid profiles for GAPS-permitted foods — with and without vegetarian sources.
Reference
Documents for this section are being prepared and will be added shortly.
Documents for this section are being prepared and will be added shortly.