DAVE O’BRIEN’S

GUT BIBLE:
AN INTRODUCTION

A QUICK GUIDE TO STARTING YOUR GUT HEALTH JOURNEY

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Section 4: Gut Health 101 - Nutrition Guidelines 14
The content in this eBook is written by David O’Brien. The information is designed to help
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If you are an individual with chronic health concerns, please seek the help of a general Section 5: Gut Health 101 - Workout Guidelines 22
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The recommendations may not be suitable for particular individuals and you should consider
Section 7: Dave’s Gut Health Products Overview 32
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3
SECTION 1
ABOUT DAVE
“I sincerely want to help people feel amazing inside and
out and to steer people away from blindly chasing the
purely aesthetic look they see on the cover of magazines.
I believe in focusing on what’s happening on the inside
(gut health, stress management, inflammation) just as
much as the outside (movement, body fat) - I’m focused
on healing the body from the inside out, literally. I’m
passionate about exposing people to varied styles of
exercise, from yoga to strength training, or gymnastics to
heavy lifting. While repetition breeds retention, I’m a firm
believer in variety. Embracing new and creative ways of
moving and eating is not only good for the body, but also
the mind.”
DAVE O’BRIEN 2021
4 5
THE GUT BIBLE 101
Dave is from Melbourne, Australia, he’s As a founder of 5th Element Wellness,
been a personal trainer and wellness since departing, Dave has nurtured and
coach for over 25 years. Dave’s worked built a 10,000+ strong community of
around the world with the best in the clients, coaches, educators and health
industry, Charles Poliquin, Wim Hof, Ido professionals alike. Dave has helped
Portal, James LaValle and Reed Davis to thousands of people reap incredible
name a few. He’s spent countless hours benefits by healing their gut using
and a small fortune learning directly from his unique knowledge, and gut repair
the most knowledgeable experts in their techniques. Dave’s also helped people
field. Dave’s helped thousands of people with serious health conditions such as
with their health and wellbeing goals. heavy metal issues, digestive stress
issues, multiple sclerosis, PCOS, CFS and
Dave’s chosen life path is to help as
many more serious health issues with his
many people take control of their health
Gut Repair Protocols.
and lifestyle as possible. To improve
the quality of life for individuals and
the community around them. His
methodologies are disruptive and
confronting at first but his ability to
relate, educate and empower the
people around him is what makes Dave
a passionate leader in the health and
wellbeing community.
SECTION 2 THE GUT BIBLE 101

DAVE’S
Dave’s Gut Health Philosophy can be
broken down into 5 distinct areas.
These are:

PHILOSOPHY
“Honoured to be sharing my knowledge to those who are
committed to investing in their education and their health.
Those that are open to evolve through grit and experience!
I’m always open to sharing my journey and knowledge
about gut health around the globe.”
DAVE O’BRIEN 2021
COMMUNITY
There is no power for change greater
than a community discovering what
it cares about. The greatness of
a community is most accurately
measured by the compassionate
actions of its members.

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SECTION 2
GUT HEALTH
Our second brain. The state of our
gut has a significant impact on the
quality of our lives both in the short
and long-term. Good Gut Health
means boosted energy levels,
clearing skin issues, removing brain
fog, strengthening the immune
system, and improving their body
composition.
8 9
GOOD STRESSORS
Positive stressors such as cold
therapy, sustained cardio and
resistance training, as well as human
connection and a desire to thrive are
all foundational themes in driving
Dave’s passion for empowering others
to realise their own potential.
FOOD
Did you know there are more
organisms making up your
microbiome than there are total cells
in your entire body? That’s why our
gut constitutions are as unique as
our individual fingerprints. With each
of us being so entirely different, no
two health journeys are the same.
Our food choices need to support the
current state of our microbiome.
THE GUT BIBLE 101
RESILIENCE
Applying stress to the body is a good
thing. It allows the body to adapt to
its environment, making it stronger
and more resilient. Life doesn’t get
easier or more forgiving, we just get
stronger and more resilient.
SECTION 3
GUT HEALTH 101
INTRODUCTION
WHAT IS INVOLVED IN
DAMAGING THE GUT LINING?
The mucosal lining within our digestive
system is one of the most protective
surfaces found in the body. It’s primary
function is allowing us to digest and
absorb nutrients while maintaining a
barrier between our intestinal content and
the bloodstream.
There are many different cells that line
the digestive system, with a whole array
of functions. These epithelium or mucosal
cells line multiple areas of the body,
including the lungs, stomach, and the
small intestine and large intestines. The
cells in the small intestine help with 90%
of our digestion and absorption.
Tests have established that the epithelium
or mucosal cells can replenish themselves
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within 5 to 10 days - however, this is in a
perfect environment situation. On top of
this, if certain mucosal cells are damaged
further down the base of the villi [the
tentacles lining the small intestine],
then their ability to rejuvenate other
mucosal cells that line the gut will be
compromised.
There are tight junctions between these
mucosal cells that help control what
molecules go through into the hepatic
portal system. The junctions are not
only filters, but gatekeepers that dictate
what gets through and what doesn’t.
Unfortunately, we can impact the
structure of these tight junctions, which
means we can start to lose surface area in
the gut and also cause a deterioration of
the tight junction proteins.
SO WHY IS THIS SUCH A BIG DEAL?
These tight junctions help protect the
passage between the mucosal cells and
the tight junction proteins protect us from
harmful microbes, regulate fluids and
filter molecules.
Following a loss of tight junctions
and higher rates of permeability
through these junctions we experience
hyperpermeability in the small intestine.
This means particles that would normally
get filtered and dealt with are allowed
to enter the bloodstream in higher
amounts. An example of this can be seen
in gliadin [gluten], a protein molecule
from wheat that once in the bloodstream
can cause high antibody response once
in the bloodstream and exacerbate the
hyperpermeability taking place. This can
cause havoc with the thyroid by your own
antibodies attacking it [this process is
called molecular mimicry]. This doesn’t
mean that gluten is the devil. However,
it can add to the stress load in the
gastrointestinal tract and cause further
structural issues. Your gut’s terrain is
everything!
If you want to encourage a good diversity
of bacteria in your gut, you must supply
a good environment for them to thrive.
After all, if you had a group of animals that
flourished in a forest and you tore down
all the trees, you wouldn’t expect all those
animals to thrive!
It’s a little bit like this with our gut! Just
like the quote from the movie Fields of
Dreams - “If you build it, he will come”! I
like to say, “If you build it, they will come”!
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THE GUT BIBLE 101
If you have hyper permeability taking
place in your body, it can come with some
clear signs:
•
•
Inflammatory conditions
Autoimmune responses
• Joint pain and discomfort
• Rheumatoid arthritis
• Fibromyalgia
• Poor reactions to gliadin [gluten]
• Thyroid issues
However, the damage can be more
extensive than this, and you can damage
other areas within the gastrointestinal
lining. Villi atrophy [Crypt Hyperplasia]
can be one of these big picture problems.
Basically, it’s what happens when those
mucosal cell tentacles have started to
erode away. This is where we have a large
surface area for food breakdown, so it
can have massive consequences further
downstream to chemicals that are formed
by macromolecules.
Some symptoms of villi atrophy are:
• Neurotransmitter issues
• Depression and anxiety
• Loss of motivation
• Poor memory and cognition
• Problems with parasites like giardia
• Hormonal issues and imbalances
• Celiac disease
SECTION 3 THE GUT BIBLE 101

Underlying the epithelium and mucosal
cells is loose connective tissue known as
the Lamina Propria. This area contains
GALT [Gut Associated Lymphoid Tissue],
which plays a pivotal role in immune
response and good health. It constantly
comes into contact with food antigens
and commensal bacteria. When this
happens, it must recognise and transfer
the beneficial antigens and remove the
potential harmful antigens. It’s a vital
process! If this defence is down this is
what might go wrong!
MICRO-ORGANISMS
TOXINS
• High antigen response
• IBD disorders
• Crohn’s Disease
• Ulcerative Colitis
• Connective Tissue issues
• Poor wound healing
• Pro inflammatory responses
PATHOGENS
GLIADIN
UNDERSTANDING
INFLAMMATION
Inflammation can be defined as your
body’s response to a particular stimulus.
When you do an activity like exercise
you cause an inflammatory response
and release molecules like interleukin 6.
With a release of this protein molecule,
your body will release mediators to deal
with the inflammation, and with this, we
encourage repair.
Inflammation is not always bad – it is a
normal physiological process.
Inflammation can become a greater
problem when the inflammatory load
becomes too much. Meaning, it is
frequent and has been consistently high
for a long period.
If the body produces particular mediator
molecules to deal with persistent
inflammation, we put a constant burden
on the production of these molecules and
can eventually deplete these compounds
that help with an anti-inflammatory
response. With the body constantly
depleting levels of anti-inflammatory
response molecules, pro-inflammatory
reactions continue to compound – when
this happens, issues with the gut lining
structure can begin to manifest, how
we release insulin from the pancreas
becomes affected, leading to unwanted
weight-gain and can create serious
complications to our cognitive function.

HEPATIC PORTAL SYSTEM

NUTRIENT AUTOIMMUNITY IgA PROBLEMS B+T CELL RELEASE

ABSORPTION [ IMMUNITY ]
ISSUES

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SECTION 4 THE GUT BIBLE 101

GUT HEALTH 101 HYDRATION & LIQUIDS

Water is involved in almost every

NUTRITION GUIDELINES
biological process in the human body.
In fact, two-thirds of our body is made
up of the critical liquid. It helps to
regulate body temperature, blood
pressure and PH levels in the body.
Staying hydrated helps to facilitate the
movement of faeces through the colon,
so a major reason behind people’s
inconsistencies on the toilet can be
due to hydration.

MAJOR SIGNS OF DEHYDRATION: REMEDY

• Constipation 1. Metric to follow – 0.033 - 0.034
• Dry mouth ml per 1 kilo of body weight.
• Brain fog
Therefore, if you were 90 kilos you
• Headaches would need about 2.97 litres of water.
• Discoloured urine
2. Filtered Water – Filtered water
can be something as simple as a
Brita filter, or water that is in a cast
container. What’s most important
is to take impurities out of the
water as good minerals can then be
reintroduced later.

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SECTION 4
MACRONUTRIENT BREAKDOWN
FATS
PROTEIN ORGANIC [GRASS FED] BUTTER
CARBOHYDRATES AND VEGETABLES
FATS
MEDIUM CHAIN FATTY ACIDS
The benefits of including more medium
chain fatty acids whilst on this gut repair
protocol is that it doesn’t put pressure on
pancreatic enzyme production.
Therefore, the gastrointestinal tract
doesn’t have to work as hard to break
down nutrients. Some of the best medium
chain fatty acids can be found below.
COCONUT OIL
Not all saturated fats are created equal.
Coconut oil contains saturated fats like
myristic acid and lauric acid that help
our white blood cells recognise and fight
pathogens. It has properties that help to
break down biofilm formed around yeast
and bacteria.
Other benefits of coconut oil include
improving lipid profile, having anti-
inflammatory effects and also may
improve antioxidant status.
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ORGANIC GHEE
Ghee is clarified butter! This means it
is unsalted butter that has been heated
gently, causing the milk solids to separate
from the liquid and drift to the bottom of
the pan. It’s easier for lactose sensitive
individuals and can be a better option
than dairy products.
Not only this but ghee also has a higher
amount of butyric acid than butter.
Butyric acid has huge benefits when it
comes to reducing inflammation, such as
helping us produce T-Regulatory Cells
that allow us to self regulate our own
immune system.
Even though butter is also classified as
a short chain fatty acid, it also contains
many of the key medium chain fatty
acids. Butter was indeed one of the worst
victims of the disinformation campaign
that started to filtrate our food industry
in the 80’s. It was thought that naturally
occurring saturated fats from animal
sources were the root cause of heart
disease and cancer. It couldn’t have been
further from the truth. In fact, not only
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THE GUT BIBLE 101
does butter contain high amounts of
butyric acid, it also contains properties
such as vitamin A, which helps with
stem cells, thyroid and adrenal health.
It’s a great source of dietary cholesterol
to boost both our brain and steroidal
hormones. Butter is also rich in vitamin E,
which plays an important role as a strong
anti-oxidant and reduces free radical
damage in our bodies.
SECTION 4
PROTEINS
SLOW COOKED MEATS
One of the best ways to set up your day
and your gastrointestinal tract is with
hearty slow cooked meats. They tend to
get a bit of a bad rap because their long
cooking process results in higher amounts
of histamine.
However, when your gut lining is in
trouble, their other properties well
and truly supersede this negative.
Slow cooked meats have amino acid
compounds that help with collagen and
in this instance, for the gut, they help
to seal and heal!
OILY FISH
When you think of calcium your brain
may go straight to dairy! Sardines and
anchovies having small bones, they hit the
jackpot when it comes to calcium. Your
initial thoughts may be how important
calcium is for bone density.
Now I am not saying it isn’t, but it’s in
the gut that this major mineral shines.
Calcium is essential in helping to keep the
tight junctions between our mucosal cells
in the intestines nice and tight together.
18
Stopping us from having issues like
excessive paracellular activity through
the tight junctions and preventing certain
molecules from permeating at a high rate
through these wider junctions.
Feeding at the surface of the water
means sardines and anchovies can be
high in nutrients like vitamin D and trace
minerals. Where they really come into
their own is with the amounts of omega 3
fatty acids they contain.
These omega 3 fatty acids help with
anti-inflammatory compounds like
prostaglandins, and a particular type
of omega 3 fatty acid called DHA that
improves cognitive function out of sight.
Whilst they might not be everyone’s cup
of tea, they are easy, cost effective and
jammed packed full of nutrients!
ORGAN MEATS Why is this an advantage? It means we can
When most ancient cultures when they
consumed animals, the organ meats were
the most prized possessions! Somewhere
along the way we have either been
conditioned or uneducated, maybe it’s a
case of a little bit of both.
Take a look at liver for instance - an
absolute pleather of nutrients.
THE GUT BIBLE 101
It has three times more choline then eggs,
which means it’s a brain booster and then
some! It has activator ‘X’ or K2, or also
known as anti-fatigue factor. So, if you
think glucose is keeping you on your toes
all day long, then think again! Liver is an
energiser bunny like no other. To start
with, go for something easy like organic
liver pate.
GAME MEATS
This refers to free-roaming animals
that consume uncontaminated richer
in micronutrients such as iron and zinc.
The meat from these animals tends
to have rich Omega 3 concentrations,
no added hormones, antibiotics and
pharmaceuticals to worry about, and
consuming them has a lower risk of geting
foodborne illnesses compared to other
meats. They are also very high in protein.
get higher amounts of protein with a lower
volume of food, which puts less pressure
on hydrochloric acid production and the
stomach in general.
Good sources include kangaroo, wallaby,
rabbit, duck and crocodile. You can find
these at good markets.
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SECTION 4 THE GUT BIBLE 101

CARBOHYDRATES AND VEGETABLES

Timing A NOTE ON LOW SULPHUR Recommended
VEGETABLES
• Olives • Sage
POST TRAINING NIGHT-TIME When we have issues like heavy metal
• Romaine lettuce • Rosemary
toxicity, leaky gut and small intestinal
Should be when we are generally more Preference is low FODMAP carbohydrates • Parsley • Cinnamon
bacterial overgrowth [SIBO] we can
insulin sensitive and more able to tolerate and selective starches • Pumpkin seeds • Zucchini
struggle with sulphur metabolism. Initially
them effectively. • Ginger • Squash
• Basmati rice to help detox pathways we can minimise
Preference is low FODMAP fruits • Wild rice and black rice our sulphur intake. Once again this is not • Basil • Cucumbers
a long-term nutrition outline; it is just to • Oregano • Carrots
• Kiwifruit • Red rice
be mindful of when planning your diet,
• Raspberries and strawberries • Taro root
especially if you have a know existing gut
Guava, papaya and pineapple • Buckwheat related health issue.
• Turnip [rutabaga]
Signs of Sulphur Intolerance
• Difficulty controlling yeast
RICE [BASMATI – BLACK - RED - TURNIP [RUTABAGA] • Breath that smells like ammonia
WILD] Turnip is a bit of a forgotten vegetable. • Brain fog
Rice can be a little bit easier on the • Fatigue and general malaise
gastrointestinal system than other They are high in both minerals and
vitamins such as potassium, vitamin B6, • Hay fever symptoms
carbohydrates like pasta. When eaten
vitamin, folate and they have, good levels • Seizures
in the right amounts, it doesn’t tend to
sit there and ferment for long periods of of fibre. The reason for turnip’s preference
time. When rice still has its husk - such during this protocol is the phytonutrient
as in the case of wild rice and red rice properties it contains that possess
- it can be high in micronutrients like antifungal benefits.
B-Vitamins, magnesium and manganese. This means it can be good at combating
Black and wild rice is high in antioxidants yeast and candida overgrowth. Boiling
[anthocyanins], which can help with the turnip or rutabaga and preparing it similar
clearance of excessive levels of uric acid. to a potato salad can be one of the best
Remember when consuming basmati rice ways to enjoy it.
you may need the support of extra zinc
and B-vitamins to assist carbohydrate
metabolism.
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SECTION 4 THE GUT BIBLE 101

LIST OF PREFERRED FOODS

FATS/OILS
Coconut Milk (Smaller
PROTEINS
Slow Cooked Meats
CARBOHYDRATES
Turnip
EATING OUTLINE
quantities) Gelatin Rutabaga BREAKFAST (7AM) POST WORKOUT (3PM)
Almond Milk Bone Broths Parsnips Slow cooked Meats (on the bone) with Protein powder of choice with almond
Macadamia Milk Bone Marrow Pumpkin low sulphur vegetables (carrots, zucchini, and coconut milk + 1 teaspoon cinnamon.
Hemp Organ Meats (Liver) Beetroot squash and celery) + medium chain fatty Include some greens like spinach and kale
Goats Whey Steak acids (coconut oil or organic ghee + a type of nut butter (preferred would be
Cottage Cheese + Pork VEGETABLES/FRUIT (include organic stock). macadamia nut butter, brazil nut butter or
Ricotta Cheese Rabbit Capsicum/Bell Peppers Or Duck Eggs (Chicken Eggs are fine) with almond butter).
Organic Ghee, Butter Goat Broccoli nitrate free bacon + avocado or avocado
Olive Oil Lamb Cabbage oil with baked zucchini and eggplant. DINNER (7PM)
Pecans Venison Carrots Any type of white fish + shellfish (scallops
Macadamia Nuts + Oil Duck Celery and Celeriac LUNCH (11AM) or prawns), a seafood curry would be
(Butters) Turkey Alfalfa great. Include starchy vegetables like
Almonds + Butters Turkey burgers with Greek Salad (include
Beef Green Beans turnip, parsnips or kent pumpkin. Can
Brazil Nuts + Butters sheep or goat’s cheese), have bitter
Kangaroo Zucchini greens such as watercress and rocket. have beetroot salad as well. Include lots
Walnuts + Oil Offal of herbs like thyme, rosemary and basil.
Cucumber Include organic olives.
Pine Nuts Eggs Ginger
Hazelnuts Crocodile Lettuce (Endive)
Linseeds
Okra
Poppy seeds
Olives (Green or Black)
Coconut Oil
Pumpkin/Squash

FOOD SOURCES TO STAY AWAY FROM

Alcohol High Fodmap Foods Sheep products) – must
Coffee Gliadin (Gluten) be raw and organic and in
Soy Soft Drink moderation
Fruit Fruit Juice Legumes
Processed Sugar Dairy (Unless Goats and Beans
Artificial colours and Anything processed
flavourings

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SECTION 5 THE GUT BIBLE 101

GUT HEALTH 101

WORKOUT GUIDELINES
ANTI-INFLAMMATORY WORKOUT
Greasing the groove
Spinal articualtion before each workout

DAY 1
ASSISTED TRAINING REGIME
REPS SETS TEMPO REST
Training Key (All you need to know)
A1 Body Weight 12 reps 3 sets 40X0 90secs
EQUIPMENT REQUIRED dimensional movements, we can: Split Squat
• Gymnastic Rings with/or somewhere to • Increase range of motion
hang - alternatively a TRX • Prevent injuries A2 Supine Ring Row 12 reps 3 sets 40X0 75secs
• Dumbbells • Provide greater stability (pronated grip)
• Kettlebell
• Either a sturdy chair, box, stool, or bench
1. NECK B1 Fisherman 12 reps 3 sets 31X0 60secs
• Wooden dowel / stick Lunges
Side to Side (when spotting elbows
• Swiss ball
on shoulders)
• Resistance band B2 Bent Over D/B 12 reps 3 sets 31X0 60secs
Instructions: Row
PRE WORK OUT • Index finger temple + thumb on jaw.
Spinal articulation Head forward and back (using finger as C1 Swiss Ball Leg 15 reps 3 sets 3110 30secs
marker) – Knuckles together Curl
Transverse plane
• 10 seconds hold each side
The body exists on a three-dimensional C2 D/B Rotator Cuff 15 reps 3 sets 3110 30secs
• 3 seconds hold each side x 10
plane. An example of this would be e/s
• 20 reps side to side
the sagittal plane [dividing body into
left and right halves], and the frontal
plane [dividing the body into front and 2. THORACIC (RIBS) Tempo: a description of how fast to perform the exercise in order of the movement
back], then finally the transverse plane Eg- BB Back Squat 41X0
Forward and Back + Side to Side 4- 4 seconds on the way down (eccentric phase)
[rotational movements]. (then in circle) 1-second pause at the bottom
We usually only move and stretch in a X- fast/explosive push from the bottom (concentric phase)
• 20 reps forward and back
0-0 seconds rest at the top before next rep
one-dimensional way. By adding three • 20 reps side to side

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SECTION 5 THE GUT BIBLE 101

DAY 2 DAY 3
REPS SETS TEMPO REST REPS SETS TEMPO REST

A1 K/B Deadlift 12 reps 3 sets 40X0 75secs A1 K/B Goblet Squat 12 reps 3 sets 40X0 75secs

A2 D/B Neutral 12 reps 3 sets 40X0 75secs A2 Supine Ring 12 reps 3 sets 40X0 75secs
Shoulder Oress Rows (Neutral to
underarm)
B1 Ido Portal RDL’s 12 reps e/s 3 sets 31X0 60secs
B1 D/B Romainian 12 reps e/s 3 sets 31X0 60secs
Deadlift
B2 Incline push ups 12 reps 3 sets 31X0 60secs
B2 Push Ups 12 reps 3 sets 31X0 60secs
(Bodyweight)
C1 Step ups 15 reps 3 sets 3110 30secs
C1 Donkey Calf 15 reps 3 sets 3110 30secs
Raises (Single)
C2 Trap 3 raises 15 reps 3 sets 3110 30secs
(Bent over)
C2 Sit Ups w/ Twist 15 reps 3 sets 3030 30secs

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SECTION 5
C-Series [C1] The second series of
exercises to be performed in a program.
If the program states [C1] with no other
C series sequence following then that
means you should perform that exercise
solely for the amount of sets and rest time
stated.
If it states [C1] followed by [C2], then these
exercises will be done one after the other,
once again until the sequence is finished.
The same would apply for [C1] - [C2] - [C3]
sequence.
EFFORT FOR C-Series = Submaximal. This
means until you get a slight burn with the
muscle.
ACTIVE RECOVERY
It is essential that you perform some
gentle movement after each of your
sessions. This is especially important
when you have gastrointestinal
complications, due to the fact that you
will already have by-products from
particular types of bacteria that the body
is accumulating and finding it hard to
clear out of your system. We do not want
to overburden the body, by adding excess
amounts of hydrogen ions and lactate that
the body is struggling to get rid of.
Active recovery focuses on completing a
particular movement at a lower intensity
than usual exercise - just high enough
to get the blood moving and help reduce
fatigue in the muscle. Doing some light
28
B-SERIES [B1] The second series of
exercises to be performed in a program.
If the program states [B1] with no other
B series sequence following, then that
means you should perform that exercise
solely for the amount of reps, sets and
rest time stated. If it states [B1] followed
by [B2], then these exercises will be done
one after the other, once again until the
sequence is finished. The same would
apply for [A1] - [A2] - [A3] sequence.
EFFORT FOR B-Series = Until failure.
When you feel like you have no more reps
left, then from that point add an extra 2
reps.
steady state cardio will help to promote
oxidation [getting more oxygen into
the body]. When training the long-term
system or oxidation system we are able
to stimulate proteins [like PGC-1] that
help with mitochondrial density. This
approach also helps with the NrF2 gene,
which provides huge benefits when it
comes to minimising oxidative stress and
aiding detoxification. A by-product from
bacteria is lactate and hydrogen ions.
When there is too much in the system, we
feel lethargic and tired. Lactate is a by-
product from training; if we do not clear
the excess amounts out of our system by
stimulating blood flow and adding oxygen
to the mix, the excess amounts will cause
havoc with blood glucose and energy
system.
EXERCISES - ACTIVE RECOVERY
Minimum Time 15 minutes
Maximum Time 30 minutes
Effort Percentage 20-40%
1. Posterior sled walk
• Strengthens glutes and posterior
chain
• Unilateral work
• Heel striding
2. Assault bike
• Gets blood flow to lower and upper
sections of body
• Keep to desired work effort
3. Walking in nature
• Helps with negative ions
• More restorative benefit on the body
4. Rower
• Gets both upper and lower involved
• Great for blood flow
POST WORKOUT
HEART TO BRAIN AXIS [HEARTMATH
OR GRATITUDE]
Post training you need to put your body
into a better state. Through tapping
into the heart, we not only allow better
communication between the heart and
the brain but put ourselves into more of a
parasympathetic nervous system state.
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THE GUT BIBLE 101
What does this mean? We can rest and
digest better! It’s important to clear the
head, don’t let what’s going on in your
head impact your ability to tap into your
emotions.
Focus on 4 major emotions that govern the
heart to brain access:
• Gratitude
• Care
• Compassion
• Appreciation
Post Training find a place quite to lay
down and close your eyes down.
Step 1 Close your eyes and lie on your
back
Step 2 Place your right hand on heart
Step 3 Place your left hand over the top of
the right hand
Step 4 Focus on the four major emotions
or just one emotion if preferred
Step 5 Do this for a minimum of two
minutes
After - Now you’re in a great place to
nourish the body. Through doing more
regular heart to brain coherence you
can also make huge improvements on
HRV (Heart Rate Variability). This is the
time fragment between beat to beat.
This improvement will help with stress
resilience.
SECTION 6
GUT HEALTH 101 SUPPORT TECHNIQUES
TIME IN NATURE [EARTHING]
Spending 10-15 minutes with your bare
WELLBEING GUIDELINES
feet on the earth each day will help you
to ground yourself and reconnect with
nature. This is especially important if you
spend most of your day time in front of a
screen or sitting at a desk.
MEDITATION [METACOGNITION]
Meditating first thing in the morning
is literally the most efficient way to
start your day. Through doing forms
like Metacognition you help to increase
Gamma waves which helps increase the
release of Melatonin (so supercharge your
sleep). Not only this but it results in better
learning capacity, short-term to long-term
memory capacity and overall cognition
improvements.
30
THE GUT BIBLE 101
COLD SHOWERS AND ICE BATHS
Cold therapy helps with thermogenesis
(regulates the body’s internal thermostat).
This is a great way to stimulate BAT
(Brown Adipose Tissue). Brown Fat
is high in mitochondria, meaning it
is high in energy production. It also
is high in a particular protein called
UPC-1 (Uncoupling Protein), that helps
us take sugars and fats and convert
them into heat. Cold therapy also
reduces inflammatory load by reducing
proinflammatory protein activity and by
doing this reduces anti-inflammatory
mediators. What does this all mean? You
reduce total inflammatory response in
the body. This is great before strength,
hypertrophy and strongman training. Just
give yourself a bit of time to warm up prior
to workout.
Easy Start 1 - 2 minute Cold Shower in the
morning
More Adventurous Ice Tub or Ice Bath for
1 - 5 minutes once or twice a week
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DAVE’S PRODUCTS
THE GUT REPAIR
HOME EDITION
The gut repair invites you to take control of
the key areas of your gut health for effective
restoration through – food, supplementation,
nutrition, training and metacognition.
A comprehensive 5 stage protocol designed
to be completed at home. The course takes
you step by step through each stage covering
inflammatory load, mucosal structure, building
blocks and then concluding with the final stage
of restoring balance.
THE VEGAN
& VEGETARIAN GUIDE
The Vegan & Vegetarian Nutrition Booklet by
Dave O’Brien is your comprehensive guide to
getting the most out of plants. This 62-page
deep dive covers all you need to know to
differentiate your wakame from bladderwrack
and maximise the benefits of the plant-based
lifestyle. Learn how to ensure you get crucial
micronutrients like vitamin A and B12, positive-
ly support your digestive system and meet your
essential amino acid requirements. Under-
stand complement proteins while also provid-
ing the gut with the building blocks required to
maintain the intestinal lining
THE NUTRITION
FOUNDATIONS PROTOCOL
If slow cooked meats, organic butters, bone
broths and fish are your thing, this is for you.
Nutrition Foundations will take you on a 15
week journey of education, empowerment and
nutritional fundamentals with the aim to com-
bat inflammation and stem unwanted weight
gain. The course is conducted over a 2-phase
strategy with in-depth plans of what to eat and
when included in the guidelines.
33
THE GUT BIBLE 101
12 (OR 20) WEEK GUIDED GUT
REPAIR WITH DAVE O’BRIEN
Ideally suited for those experiencing acute or
long term chronic issues, particularly stem-
ming from gut related issues. Fatigue, malaise,
mood swings, systemic inflammation, digestive
issues and gastrointestinal complaints are just
some of the key areas addressed in this com-
prehensive journey spanning over 5 months.
WHAT’S INVOLVED/ INCLUDED
• 20 Week Transformation
• 1x Blood analysis consultation
• 1x Stool Consultation
• 20 Week training program
• 20 Week periodised nutrition program
• 20x 30 minute weekly support call with Dave
DAVE’S PRODUCTS
BLOODS CONSULTATION
Acceptable ranges of biomarkers within the
blood are a generic target set for 97-98% of the
healthy population. However, these are often
not reflective of optimising health, nor to they
account for low/high range readings. “Normal”
is not “optimal.”
When Dave looks at your bloodwork, he is look-
ing to OPTIMISE your health. He wants you to
not just survive, but to thrive.
He pours over your test results with a fine
toothed comb and puts a protocol together
that involves a multi-faceted approach.
34
WHAT’S INVOLVED/ INCLUDED
• 1.25 hour comprehensive analysis of over 50
blood markers
• Supplement protocol based of current blood
work
• Nutrition outline to support bringing internal
environment into a more optimal state
• Lifestyle suggestions to compliment
supplementation and nutrition outlines
• Whether you are wanting to combat disease,
improve athletic performance, or get on top of
lingering health issues, this consultation is
for you.
STOOLS CONSULTATION
If you have had ongoing digestive and neuro-
logical issues that you have never quite gotten
to the bottom of, then a stool test analysed by
Dave O’Brien might be what you need.
This 1 hour consultation will take a deep dive
into the current state of your microbiome. It
will uncover any possible pathogenic bacteria
such as an overgrowth of candida albicans
or a possible parasite such as blastocystitis.
This comprehensive analysis will also interpret
what your current beneficial bacteria ratios
are, and what needs to happen in order to
optimise them.
35
THE GUT BIBLE 101
WHAT’SINVOLVED/ INCLUDED
• 1 hour comprehensive consultation
interpreting your stool analysis results
• Supplementation protocol tailored to your
stool test results
• Nutrition outline based on stool results with
the intention of optimising/improving your
current internal environment
• Lifestyle modification strategies to
compliment supplementation and nutrition
outlines.
SECTION 8 THE GUT BIBLE 101

CONTACT DAVE
If you’re looking to connect with Dave directly or you’re keen to
learn more about Dave and his philosophy. Here are some helpful
links to continue the journey with him below:

EMAIL
dave@daveobrien.com.au

INSTAGRAM
@dave.o.brien

FACEBOOK
www.facebook.com/coach.daveobrien/

LINKEDIN
dave-o-brien

WEBSITE
daveobrien.com.au

CLIENT TESTIMONIALS
daveobrien.com.au /client-testimonials/

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