How to start the Wahls protocol and Alternative Treatments

For the past month we have been looking at conventional medical treatments for multiple sclerosis. Now we will start looking at alternative treatments and how they can complement conventional treatments and also in some cases do better than conventional treatments. First on the list of alternative treatments is the Wahls Protocol.

About Dr. Terry Wahls

Dr. Terry Wahls is a Clinical professor of medicine at the University of Iowa college of medicine. She teaches internal medicine residents and also does clinical research. She was diagnosed with relapsing remitting multiple sclerosis and 2000 and transitioned to secondary progressive MS in 2003. She tried chemotherapy as a treatment method and was forced to use a wheelchair because of weakness in her back muscles. Because of her medical training, she looked at the up and coming research for new medications to try and find something that would help, but everything was too far off from FDA approval. Then her thinking shifted. She began to research vitamins and minerals that would support brain health and started to supplement with these. She did notice her decline was slowing, but was still declining.

In 2007 she discovered functional medicine, the idea of treating the whole body and looking for root causes instead of treating only symptoms and diseases. This led her to the thought of changing her diet so included all of the vitamins and minerals that she had discovered in her research. The early iteration of the Wahls Protocol was born.

In only a years time, she went from being in a tilt recline wheelchair to walking without a cane and biking to work daily.

The protocol itself has three separate levels. Level one; the walls diet, level two walls Paleo or level III walls Paleo plus. Usually people start out in level one and then progress from there if needed.

Level one; The Wahls Diet

This Level is the most basic form of the walls protocol and involves three major elements:

1. 9 cups of fruit vegetables every day

The 9 cups of fruit vegetables are broken down in specific categories.

– 3 cups of raw or cooked leafy greens.These include things like collard greens, Swiss chard, kale and Asian greens.

– 3 cups of deeply colored vegetables and fruits.This would be things like tomatoes, beats, carrots, berries and winter squash.

– 3 cups of sulfur rich vegetables. These include asparagus, cabbage, turnips, radish, broccoli, onions and garlic.

2. Gluten-free and dairy-free.

According to Dr. walls, these are two of the most important things you can eliminate. This is due to the role that gluten and dairy play in leaky gut. Most (if not all) individuals who have an autoimmune condition have leaky gut, and gluten and dairy are incredibly damaging to the gut lining. When these particles pass through the damaged intestinal lining, they can create an exaggerated immune response. This can also lead to a hyperactive immune system that reacts to other foods that it didn’t react to before. This is also why healing your gut can lead to a decrease in food sensitivities as well!

3. Organic, Grass-fed, Wild Caught

Dr. Wahls states that organic, grass-fed and wild caught sources of protein are the highest quality of protein that are available for us and this should be eaten whenever possible.

Level Two: Wahls Paleo

Level Two increases healing that much more. This Level is for individuals who have an advanced autoimmune condition, have a neurological issue, psychological problems or chronic illnesses. Level Two includes everything in Level One as well as:

1. Reduce all grains, legumes and potatoes to two servings a week.

Eliminating grains entirely is preferred, but the two servings are to allow for social events/situations with friends and family. The two servings are certainly not required. The focus should be on consuming more non-starchy veggies than grains.

2. Include seaweed, algae and organ meats

Yes! Seaweed and organ meat! These are some of the most nutritious foods on the planet and they should be included in your diet.

3. Include fermented foods, soaked seeds/nuts, and raw foods.

These types of foods are rich in enzymes. Many of the foods consumed today have lost their enzyme content due how they are processed. Eating raw foods can help recoup some of these lost nutrients. Raw fruits and veggies, fermented foods like sauerkraut and kimchi, soaked nuts and seeds and raw animal proteins like sushi and steak tartare are great options.

Level Three: Wahls Paleo Plus

This is the most intense level and is needed if an individual doesn’t find healing on the first two levels. Level Three is a low carb, high fat diet that is very similar to a ketogenic diet. This Level includes the guidelines of both previous Level’s as well as:

1. Eliminate all grains, legumes and potatoes

This includes the twice a week servings that were allowed in Level Two.

2. Eat at least 6 cups of veggies daily, divided evenly between greens. color and sulfur.

This is a modification from the previous levels. When eating on Level Three, and individual won’t be as hungry, so the amount of food is adjusted from 9 cups of veggies to 6 cups.

3. Limit cooked starchy veggies and fruit

Starchy veggies should be eaten only twice a week at most. If you have a cooked starchy veggie, you should consume a decent amount of fat along with it. If you consume a raw starchy veggie, you can count that toward part of your 6 cups.

4. Include coconut oil and full fat coconut milk

Eating healthy fats has a wonderful effect on your health. They are incredibly important for brain and heart health and will give you incredible energy as well.

5. Eat twice per day and fast 12-16 hours every night

The high amount of fat consumed on this Level along with the adequate protein consumption will lead you to be not as hungry on this Level. Also, during the times of fasting, your body will be able to focus on other tasks it needs to be doing. Healing, eliminating toxins and creating hormones will be able to be done best while not eating.

Other aspects of the Wahls Protocol

Along with the diet, there are other things to consider while on the Wahls Protocol. Eliminating toxins, exercise and stress management are all parts of the protocol too.

Individuals who have an autoimmune disease often test high for heavy metals or impaired detox pathways. Focusing on supporting your bodies natural ability to detox will be important, even if you don’t test positive for heavy metals. This can be accomplished mostly through diet, but also through using saunas, algae/kelp, clay, dry brushing, among other methods. Minimizing your toxic exposure will be important as well. Reducing your usage of chemicals either in cleaning products, skin care or beauty products. Drinking filtered water is important and using glass instead of plastic food storage containers.

“If you aren’t mobile now and you change nothing about what you are doing, you’re not going to become mobile in the future” – Dr. Terry Wahls. Exercise is an important part of healing, on any healing journey. Neither Dr. Wahls nor myself are saying go start weightlifting or run a 10k right away. But starting where you are, then increasing from there, is important. Basically the idea of, use it or lose it.

Our bodies need stress. That is how we adapt, change and grow. The problem arises when we have too much of it, all the time, called chronic stress. Think a stressful job, the stress of home life or the stress of having a chronic illness. When this happens it creates an overproduction of stress hormones, which can wreak havoc upon our bodies. Stress management and stress prevention techniques are vital.

Making changes to any way of eating can be very difficult. Especially when we feel like it is going to be a terrible thing or a challenge. Going into something with an open mind and hope can make the difference between success or failure. When making a large change like this, it is important to have a realistic idea of how you would do best. Either gradually or cold turkey. Everyone is different, so do what is right for you! Message me and let me know what works for you!

I’M ALISSA!

I help women who have also been diagnosed with Multiple Sclerosis make specific and personalized diet, lifestyle & subconscious changes so that they can begin to heal their body, reduce disease symptoms, and return to a life they love.hey there,

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It’s amazing what taking a few minutes to breathe and reassure yourself can do, ya know??

If you have MS and this gives you an immediate uncomfy feeling in your gut because you never advocate for yourself and your needs,

You need to come to my next Masterclass:
Managing Stress to Manage MS

We’ll be talking about:
* How Stress Works: Discover how your body’s stress response system operates and why it plays such a big role in your overall health.
* Stress and MS: Understand how stress impacts MS symptoms and why it can sometimes make symptom flares worse.
* Building Your Resilience: Get simple, effective strategies to boost your stress resilience and help ease MS symptoms for a healthier, more balanced life.

Happening February 10th at 6pm EST!
Comment NEEDS below and I’ll send you the link to register!

#multiplesclerosis #lissms #nervoussystemregulation #nervoussystemhealing #healingmultiplesclerosis #thisisms

4 1

Open

It’s amazing what taking a few minutes to breathe and reassure yourself can do, ya know??

If you have MS and this gives you an immediate uncomfy feeling in your gut because you never advocate for yourself and your needs,

You need to come to my next Masterclass:
Managing Stress to Manage MS

We’ll be talking about:
* How Stress Works: Discover how your body’s stress response system operates and why it plays such a big role in your overall health.
* Stress and MS: Understand how stress impacts MS symptoms and why it can sometimes make symptom flares worse.
* Building Your Resilience: Get simple, effective strategies to boost your stress resilience and help ease MS symptoms for a healthier, more balanced life.

Happening February 10th at 6pm EST!
Comment NEEDS below and I’ll send you the link to register!

#multiplesclerosis #lissms #nervoussystemregulation #nervoussystemhealing #healingmultiplesclerosis #thisisms

4 1

This is hard!!

We feel like “we should be able to” still do the cleaning, chores, putting things away etc etc etc..

But in reality- our bodies need and crave rest and recovery first.

If we don’t give our bodies what they need voluntarily, they’ll find a way to make us.

Really struggle with this idea of listening to and caring for your body?
(I get it- it’s not a skill we’re taught)

I’m hosting a (free) masterclass on this and “managing stress” in January, comment CLASS and I’ll send you the link to sign up!!

#multiplesclerosis #nervoussystemregulation #nervoussystemhealing #stressmanagement #lissms #thisisms #becausems #seasonaldepression #anxiety

14 5

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14 5

Being aware and consciously working on nervous system regulation has SO MANY benefits..
✨Waking up with less anxiety
✨Feeling less all/nothing thinking
✨Being able to physically breathe better
✨Reduction of your MS/autoimmune disease symptoms

I could go on and on.

We aren’t gonna be able to fully manage MS symptoms until we acknowledge our very disregulated nervous system.

Embodied Resilience starts you on that path.
And- you’re in luck- it’s on sale till Monday night.

Comment STABLE and I’ll send you the link!!

#lissms #multiplesclerosis #healingmultiplesclerosis #nervoussystemregulation #thisisms #becausems

12 6

Open

Being aware and consciously working on nervous system regulation has SO MANY benefits..
✨Waking up with less anxiety
✨Feeling less all/nothing thinking
✨Being able to physically breathe better
✨Reduction of your MS/autoimmune disease symptoms

I could go on and on.

We aren’t gonna be able to fully manage MS symptoms until we acknowledge our very disregulated nervous system.

Embodied Resilience starts you on that path.
And- you’re in luck- it’s on sale till Monday night.

Comment STABLE and I’ll send you the link!!

#lissms #multiplesclerosis #healingmultiplesclerosis #nervoussystemregulation #thisisms #becausems

12 6

I get it..

It seems like it would be good.

Because others around you are taken care of..
Because others around you feel good..
Because others around you are happy..

But what about you??

In reality, that’s just making it harder for you to help yourself heal and probs making your MS symptoms worse.

I’ve worked with so many people with MS and autoimmune disease… 1 thing (among many) that they all have in common is a habit of putting others before themselves, saying yes way too much and forgetting about what they want themselves.

Feel a little called out?
Then my course Embodied Resilience is for you.

This is a course all about managing + improving your stress tolerance- since stress is the number 1 trigger of symptom flares and relapses

And- it’s on sale for Black Friday!!
Comment SALE below and I’ll send you the link!!

#lissms #multiplesclerosis #healingmultiplesclerosis #thisisms #becausems

24 7

Open

I get it..

It seems like it would be good.

Because others around you are taken care of..
Because others around you feel good..
Because others around you are happy..

But what about you??

In reality, that’s just making it harder for you to help yourself heal and probs making your MS symptoms worse.

I’ve worked with so many people with MS and autoimmune disease… 1 thing (among many) that they all have in common is a habit of putting others before themselves, saying yes way too much and forgetting about what they want themselves.

Feel a little called out?
Then my course Embodied Resilience is for you.

This is a course all about managing + improving your stress tolerance- since stress is the number 1 trigger of symptom flares and relapses

And- it’s on sale for Black Friday!!
Comment SALE below and I’ll send you the link!!

#lissms #multiplesclerosis #healingmultiplesclerosis #thisisms #becausems

24 7

✨How to do this✨

First! Like + save this post so you can come back to it for reference

Now, set a few alarms on your phone- ideally in the morning, afternoon and bedtime.

These will serve as your reminders.

Then, when the alarm goes off:
✨Pause, take a few deep breaths
✨Check in with your mind and body- how are you in this moment?
✨What are you thinking?
✨How are you feeling emotionally?
✨Is there a thought that needs to be challenged/reframed?
✨Are you being present in the moment?
✨How are you feeing in my body?
✨How are you breathing?

Some of these questions might not apply to your current situation and that’s fine

This is the first step to interrupting the very unhelpful patterns we often live in that can increase symptoms via heightened stress

This is one of the big things we work on in Holistically Healing MS, which will be on sale this weekend for Black Friday!!

Comment SALE below and I’ll send you the link when it’s ready!!

17 1

Open

✨How to do this✨

First! Like + save this post so you can come back to it for reference

Now, set a few alarms on your phone- ideally in the morning, afternoon and bedtime.

These will serve as your reminders.

Then, when the alarm goes off:
✨Pause, take a few deep breaths
✨Check in with your mind and body- how are you in this moment?
✨What are you thinking?
✨How are you feeling emotionally?
✨Is there a thought that needs to be challenged/reframed?
✨Are you being present in the moment?
✨How are you feeing in my body?
✨How are you breathing?

Some of these questions might not apply to your current situation and that’s fine

This is the first step to interrupting the very unhelpful patterns we often live in that can increase symptoms via heightened stress

This is one of the big things we work on in Holistically Healing MS, which will be on sale this weekend for Black Friday!!

Comment SALE below and I’ll send you the link when it’s ready!!

17 1

✨Moving your body✨

Notice I didn’t say exercise, although yes that also helps.

Stress hormones can get stuck in our bodies, our cells, our muscle tissue for various reasons.

Making it super easy for us to carry stress around with us- which shows up often as:

Pain
Tension
Trouble breathing
Difficulty with balance

It’s no coincidence that these are often prominent MS symptoms too. Sometimes it’s hard to tell where effects of MS end and effects of stress begin.

Being able to offload accumulated stress is key to being able to improve MS symptoms.

My course Embodied Resilience shows you exactly how to do this, and it’s gonna be on sale for Black Friday.

Comment ME below and I’ll send you the sale link when it’s ready!!

#lissms #multiplesclerosis #nervoussystemhealing #nervoussystemregulation #stressmanagement #thisisms #becausems

9 2

Open

✨Moving your body✨

Notice I didn’t say exercise, although yes that also helps.

Stress hormones can get stuck in our bodies, our cells, our muscle tissue for various reasons.

Making it super easy for us to carry stress around with us- which shows up often as:

Pain
Tension
Trouble breathing
Difficulty with balance

It’s no coincidence that these are often prominent MS symptoms too. Sometimes it’s hard to tell where effects of MS end and effects of stress begin.

Being able to offload accumulated stress is key to being able to improve MS symptoms.

My course Embodied Resilience shows you exactly how to do this, and it’s gonna be on sale for Black Friday.

Comment ME below and I’ll send you the sale link when it’s ready!!

#lissms #multiplesclerosis #nervoussystemhealing #nervoussystemregulation #stressmanagement #thisisms #becausems

9 2

I’ve seen myself and tons of clients through behavior change to help improve their MS + autoimmune disease symptoms.

There are SO MANY things that can help us.

But the one I’ve seen move the needle the most?

Working on your mindset and stress management tools.

We can change our diet
Change how we move
Change the products we’re using
Change the supplements we take..

But if we’re still in the high stress state that most of us are in.. all those will only go so far.

Stress is my biggest symptom trigger, and 99% of my clients feel the same.

My biggest course sale is coming Black Friday, included is my course Embodied Resilience, all about learning how to actually manage stress- so you’re not constantly battling MS flares too.

My email list is gonna get first dibs..
Comment LIST below and I’ll add you so you’re notified first!!

18 8

Open

I’ve seen myself and tons of clients through behavior change to help improve their MS + autoimmune disease symptoms.

There are SO MANY things that can help us.

But the one I’ve seen move the needle the most?

Working on your mindset and stress management tools.

We can change our diet
Change how we move
Change the products we’re using
Change the supplements we take..

But if we’re still in the high stress state that most of us are in.. all those will only go so far.

Stress is my biggest symptom trigger, and 99% of my clients feel the same.

My biggest course sale is coming Black Friday, included is my course Embodied Resilience, all about learning how to actually manage stress- so you’re not constantly battling MS flares too.

My email list is gonna get first dibs..
Comment LIST below and I’ll add you so you’re notified first!!

18 8

Changing my diet changed the course of my life.

I want that for you too.
It feels hard, but doesn’t have to be.

PS- keep your eye out for Black Friday.. all my courses will be on sale, your healing journey awaits!

18 4

Open

Changing my diet changed the course of my life.

I want that for you too.
It feels hard, but doesn’t have to be.

PS- keep your eye out for Black Friday.. all my courses will be on sale, your healing journey awaits!

18 4

And my period started to add to the joy 🙃🙃

We can do hard things y’all,
breathe in, breathe out,
all will be well.

#Electionstress #seasonaldepression #anxiety #multiplesclerosis

19 4

Open

And my period started to add to the joy 🙃🙃

We can do hard things y’all,
breathe in, breathe out,
all will be well.

#Electionstress #seasonaldepression #anxiety #multiplesclerosis ...

19 4

Home stretch!!

Do what you need to do today to take care of yourself friends.

#Electionday #Govote #Vote

10 1

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Home stretch!!

Do what you need to do today to take care of yourself friends.

#Electionday #Govote #Vote ...

10 1

Do you do any form of meal planning?

15 2

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Do you do any form of meal planning? ...

15 2

I think 90% of my clients have talked about already feeling the shift to Fall and Winter hardddd.

They are worried about seasonal depression coming back with a vengeance, feeling sad summer is gone and so many other things.

I know when so many feel the same way, you might too.
I know I feel this way too.

I’m working with them to put habits in place NOW that will support them through the winter months.

Here are 2 small shifts we talked about this week:

1. Get sunlight into your eyeballs as soon as you can in the morning.☀️☀️

Ideally this is outside, there will be many science bro’s out there telling you that anything else “doesn’t count” but I say that’s BS.
Yes, the sunlight will have a greater impact if you’re viewing outside, but even if you’re behind a window it will do something.

2. Move your body!! 💃🏃‍♀️

The change in seasons to colder weather makes it super easy to hibernate and move wayyy less than we were in the summer.
I know I’ve been guilty of that this week and it’s showing in my sleep.
But moving our bodies can be so helpful for regulating so many things in our bodies.
Ideally you’re moving in the morning, but again- any time of day will do.

These are 2 small shifts that can make it easier for your body to transition to, and live with the Winter months.

Let’s crowdsource… what else helps you in winter??
I know there are many other things that can!!

11 4

Open

I think 90% of my clients have talked about already feeling the shift to Fall and Winter hardddd.

They are worried about seasonal depression coming back with a vengeance, feeling sad summer is gone and so many other things.

I know when so many feel the same way, you might too.
I know I feel this way too.

I’m working with them to put habits in place NOW that will support them through the winter months.

Here are 2 small shifts we talked about this week:

1. Get sunlight into your eyeballs as soon as you can in the morning.☀️☀️

Ideally this is outside, there will be many science bro’s out there telling you that anything else “doesn’t count” but I say that’s BS.
Yes, the sunlight will have a greater impact if you’re viewing outside, but even if you’re behind a window it will do something.

2. Move your body!! 💃🏃‍♀️

The change in seasons to colder weather makes it super easy to hibernate and move wayyy less than we were in the summer.
I know I’ve been guilty of that this week and it’s showing in my sleep.
But moving our bodies can be so helpful for regulating so many things in our bodies.
Ideally you’re moving in the morning, but again- any time of day will do.

These are 2 small shifts that can make it easier for your body to transition to, and live with the Winter months.

Let’s crowdsource… what else helps you in winter??
I know there are many other things that can!!

11 4

As Featured In:

Alternative Treatments: Wahls Protocol

About Dr. Terry Wahls

Level one; The Wahls Diet

Level Two: Wahls Paleo