Alternative Treatments: Wahls Protocol


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,

follow along on Instagram:

Or, comment WAITLIST to be notified when it’s ready!!

I’ve been talking to many of you about your questions regarding eating for MS.

There’s lots of confusion about what is “right” and “wrong”. 

Lemme tell you, I’ll answer this in the guide for sure- and it prob won’t be the answer you’re expecting?

Drop any other questions below and I’ll answer them!!

Or, comment WAITLIST to be notified when it’s ready!!

I’ve been talking to many of you about your questions regarding eating for MS.

There’s lots of confusion about what is “right” and “wrong”.

Lemme tell you, I’ll answer this in the guide for sure- and it prob won’t be the answer you’re expecting?

Drop any other questions below and I’ll answer them!!
...

17 5
:: first, comment WAITLIST below to be notified when my new Eating for MS Guide is available!::

When I was first diagnosed with MS I didn’t even think to ask if anything else besides medication would help me.

It didn’t even occur to me that changing my diet or managing stress would also play a part in my disease.

It took a few years, several relapses and failed medications for my BOYFRIEND (now hubby) to ask my neurologist if any diet would help.

And even then, my neuros answer was 🤷🏻‍♂️.

If you also haven’t considered it, let me be the first to tell you:

✨IT’S ABSOLUTELY POSSIBLE✨ 
to decrease your symptoms and influence your long term prognosis by implementing lifestyle changes.

What we eat
How we move
How we manage stress
Our toxin burden
Our hydration status
Etc etc etc
all go a long way in helping us MSers live better with MS.

I lived this transformation; from totally exhausted and unable to get off the couch to hiking mountains or playing golf,
I KNOW it’s possible for you, too.

I’m in the final stages of putting together a comprehensive resource on Eating for MS, comment WAITLIST and I’ll let you know when it’s ready!!

:: first, comment WAITLIST below to be notified when my new Eating for MS Guide is available!::

When I was first diagnosed with MS I didn’t even think to ask if anything else besides medication would help me.

It didn’t even occur to me that changing my diet or managing stress would also play a part in my disease.

It took a few years, several relapses and failed medications for my BOYFRIEND (now hubby) to ask my neurologist if any diet would help.

And even then, my neuros answer was 🤷🏻‍♂️.

If you also haven’t considered it, let me be the first to tell you:

✨IT’S ABSOLUTELY POSSIBLE✨ 
to decrease your symptoms and influence your long term prognosis by implementing lifestyle changes.

What we eat
How we move
How we manage stress
Our toxin burden
Our hydration status
Etc etc etc
all go a long way in helping us MSers live better with MS.

I lived this transformation; from totally exhausted and unable to get off the couch to hiking mountains or playing golf,
I KNOW it’s possible for you, too.

I’m in the final stages of putting together a comprehensive resource on Eating for MS, comment WAITLIST and I’ll let you know when it’s ready!!
...

27 22
I’ve seen this trend with women under 35 and over 35.. so let’s see if we can adapt this for others living with MS!

Those of you who are living with MS for just a few years ask a question and those of us who have been living with it for many years will answer!

Who knows, this may bomb, but the idea is fun!!

Ask away!

I’ve seen this trend with women under 35 and over 35.. so let’s see if we can adapt this for others living with MS!

Those of you who are living with MS for just a few years ask a question and those of us who have been living with it for many years will answer!

Who knows, this may bomb, but the idea is fun!!

Ask away!
...

40 41
Last week I wanted 0 to do with working out. 

I love working out,
I love being able to lift heavy things and feel strong.
But last week?
Nah, I was all set. 

However.. I have some goals and abilities I want to maintain.

Strength training is one way of the consistent ways I help myself to feel good despite living with MS. 

So I made sure that there wasn’t a reason I didn’t want to workout besides my inner toddler, and lo and behold- there wasn’t.
So off I went. 

I gave myself permission to go lighter and slower, which helped me be successful in doing it at all. 

I often find that when I stop strength training for a while, everything starts to hurt, so that’s obviously not what I’m going for. 

I also have a goal of gaining muscle. Muscle decline happens anyway with age, I don’t need to help it along with not moving. 

✨Following through with my daily habits is a form of self care.✨

If you’re done with thinking: 
“I know what to do, I just can’t seem to do it” 
DM me ACTION and we’ll chat

Last week I wanted 0 to do with working out.

I love working out,
I love being able to lift heavy things and feel strong.
But last week?
Nah, I was all set.

However.. I have some goals and abilities I want to maintain.

Strength training is one way of the consistent ways I help myself to feel good despite living with MS.

So I made sure that there wasn’t a reason I didn’t want to workout besides my inner toddler, and lo and behold- there wasn’t.
So off I went.

I gave myself permission to go lighter and slower, which helped me be successful in doing it at all.

I often find that when I stop strength training for a while, everything starts to hurt, so that’s obviously not what I’m going for.

I also have a goal of gaining muscle. Muscle decline happens anyway with age, I don’t need to help it along with not moving.

✨Following through with my daily habits is a form of self care.✨

If you’re done with thinking:
“I know what to do, I just can’t seem to do it”
DM me ACTION and we’ll chat
...

17 4
Instead of being a lump on the couch, now I can go hiking up a mountain with my husband 
Or walk 8 miles around NYC with my sister 
Or do a workout at the gym
Or shower, go shopping and cook dinner all in the same day 

This is possible because: 
✨Yes, the medication I’m on helps for sure 

But truthfully my life has improved so much because of:

✨My daily habits and lifestyle (my morning routine, my diet, my sleep habits, my workouts..)

✨ But what REALLY moved the needle is actively working to have a mindset that allows me to be flexible with myself, to give myself grace when I “mess up” (aka- when I don’t follow through on a habit)

✨This is a mindset that doesn’t require perfection✨

This allows me to be consistent with the habits- like diet changes or movement programs or whatever else I want to do, which then allows me to see progress (aka: my body feeling better)

Which THEN gives me the motivation and desire to keep doing what I’m doing.

✨This is the secret to “success”- right here.✨
Consistent action + giving yourself grace + noticing progress = motivation to keep going. 

It’s not quick or sexy, its actually rather boring.
But boring is actually way better!! 

If you want a life where you:
Feel good in your body, 
Have energy to spend on your friends and family, 
Don’t think about what the MS symptom of the day will be..

I help you create that life for yourself in my signature program, Holistically Healing MS. 

Today is the last day it’s on FLASH SALE… 
Comment MOUNTAIN below and I’ll send you the details!!

Instead of being a lump on the couch, now I can go hiking up a mountain with my husband
Or walk 8 miles around NYC with my sister
Or do a workout at the gym
Or shower, go shopping and cook dinner all in the same day

This is possible because:
✨Yes, the medication I’m on helps for sure

But truthfully my life has improved so much because of:

✨My daily habits and lifestyle (my morning routine, my diet, my sleep habits, my workouts..)

✨ But what REALLY moved the needle is actively working to have a mindset that allows me to be flexible with myself, to give myself grace when I “mess up” (aka- when I don’t follow through on a habit)

✨This is a mindset that doesn’t require perfection✨

This allows me to be consistent with the habits- like diet changes or movement programs or whatever else I want to do, which then allows me to see progress (aka: my body feeling better)

Which THEN gives me the motivation and desire to keep doing what I’m doing.

✨This is the secret to “success”- right here.✨
Consistent action + giving yourself grace + noticing progress = motivation to keep going.

It’s not quick or sexy, its actually rather boring.
But boring is actually way better!!

If you want a life where you:
Feel good in your body,
Have energy to spend on your friends and family,
Don’t think about what the MS symptom of the day will be..

I help you create that life for yourself in my signature program, Holistically Healing MS.

Today is the last day it’s on FLASH SALE…
Comment MOUNTAIN below and I’ll send you the details!!
...

39 2
If you’ve been a client, I’m sure you’ve heard me rant about how society’s expectations for women have set us up for autoimmunity and illness. 

We were praised for being quiet, not rocking the boat, keeping the peace, helping others before ourselves, not talking back, etc etc. 

But where did this get US? The women behind the behaviors? 
Sick, anxious and depressed- that’s where. 

Healing MS or any autoimmune disease can’t happen until you put yourself first. 

That doesn’t mean all of a sudden become a b*tch and ignore the world.

It means considering yourself as much as you consider others. 

One of my clients this week was talking about the boundaries she set in her life and how proud she was of herself. 

She was able to manage the uneasiness (aka: terror) of:
potentially letting others down,
being abandoned and 
discarded for voicing her needs. 

No wonder we’re all sick when even saying our needs outloud is scary!
What allowed her to do that after all these years of staying silent? 

Well many things, but one of them is “nervous system regulation” aka: utilizing small exercises that allow your body to “respond appropriately” aka: not entering an anxiety freak out spiral- to daily stressors. 

This is the “stress management” you’ve been looking for and what will change your life. 

My program Embodied Resilience is your road map to how. 

Drop a 🌀🌀 in the comments and I’ll send you details

If you’ve been a client, I’m sure you’ve heard me rant about how society’s expectations for women have set us up for autoimmunity and illness.

We were praised for being quiet, not rocking the boat, keeping the peace, helping others before ourselves, not talking back, etc etc.

But where did this get US? The women behind the behaviors?
Sick, anxious and depressed- that’s where.

Healing MS or any autoimmune disease can’t happen until you put yourself first.

That doesn’t mean all of a sudden become a b*tch and ignore the world.

It means considering yourself as much as you consider others.

One of my clients this week was talking about the boundaries she set in her life and how proud she was of herself.

She was able to manage the uneasiness (aka: terror) of:
potentially letting others down,
being abandoned and
discarded for voicing her needs.

No wonder we’re all sick when even saying our needs outloud is scary!
What allowed her to do that after all these years of staying silent?

Well many things, but one of them is “nervous system regulation” aka: utilizing small exercises that allow your body to “respond appropriately” aka: not entering an anxiety freak out spiral- to daily stressors.

This is the “stress management” you’ve been looking for and what will change your life.

My program Embodied Resilience is your road map to how.

Drop a 🌀🌀 in the comments and I’ll send you details
...

52 10
It’s ok if it takes time from learning about something to implementing it into your lifestyle.

There is a lot that needs to happen in our mind and body for us to be ready to change something about our day to day life. 

And it’s ok if that process takes longer than you “think it should” or want it too. 

You know what *won’t* help you when this happens? 
Being mean and judgemental to yourself. 

You’re not lazy and nothing is wrong with you, so stop saying that to yourself. 

You know what *will* help you when this happens?
Taking action. 
Action is the antidote to the fear and overwhelm you’re feeling. 

But- in a whole different way than you have been trying.

The key is slow and steady, not sexy or flashy- but this means it’s something better- sustainable. 

Sustainable means “able to be maintained or held”- which is the goal for habits right? 

Being “perfect” for 2 weeks then “messing up” (missing a day) then feeling like a “failure” for that one day, then being “off the wagon” for 3 months isn’t doing you any good (said with muchhhh ♥️♥️♥️)

We want a Supportive Sustainable Lifestyle aka being able to keep up with your habits and progress overtime (ideally for the rest of your life right? It’s about the journey not the destination)

If you want to create a lifestyle that is supportive to reducing your MS symptoms, so you don’t need to be thinking about being on or off “the wagon” again, my signature program Holistically Healing MS is for you.

And good news, it’s on flash sale this week- and the lowest price it will be ever again. 
Comment MSSUCKS below and I’ll send you details
🧡🧡🧡

It’s ok if it takes time from learning about something to implementing it into your lifestyle.

There is a lot that needs to happen in our mind and body for us to be ready to change something about our day to day life.

And it’s ok if that process takes longer than you “think it should” or want it too.

You know what *won’t* help you when this happens?
Being mean and judgemental to yourself.

You’re not lazy and nothing is wrong with you, so stop saying that to yourself.

You know what *will* help you when this happens?
Taking action.
Action is the antidote to the fear and overwhelm you’re feeling.

But- in a whole different way than you have been trying.

The key is slow and steady, not sexy or flashy- but this means it’s something better- sustainable.

Sustainable means “able to be maintained or held”- which is the goal for habits right?

Being “perfect” for 2 weeks then “messing up” (missing a day) then feeling like a “failure” for that one day, then being “off the wagon” for 3 months isn’t doing you any good (said with muchhhh ♥️♥️♥️)

We want a Supportive Sustainable Lifestyle aka being able to keep up with your habits and progress overtime (ideally for the rest of your life right? It’s about the journey not the destination)

If you want to create a lifestyle that is supportive to reducing your MS symptoms, so you don’t need to be thinking about being on or off “the wagon” again, my signature program Holistically Healing MS is for you.

And good news, it’s on flash sale this week- and the lowest price it will be ever again.
Comment MSSUCKS below and I’ll send you details
🧡🧡🧡
...

12 0
One of the criticisms I see about using lifestyle medicine to help improve MS symptoms is that it means “I think my disease is in my control, totally up to me and therefore my fault”.

The things in our control, are only a piece of the puzzle in how we feel, our MS symptoms and disease progression. 

Many more things also go into our health equation:
- Genetics
- Age
- Socioeconomic Status 
- Education 
- Health care access
- Your community 
- Economic stability 

I’m not saying that lifestyle medicine doesn’t matter, it does a lot. I’m just saying it’s not the *only* thing that matters. 

What are your thoughts on this? I know it’s a highly charged topic for some!

One of the criticisms I see about using lifestyle medicine to help improve MS symptoms is that it means “I think my disease is in my control, totally up to me and therefore my fault”.

The things in our control, are only a piece of the puzzle in how we feel, our MS symptoms and disease progression.

Many more things also go into our health equation:
- Genetics
- Age
- Socioeconomic Status
- Education
- Health care access
- Your community
- Economic stability

I’m not saying that lifestyle medicine doesn’t matter, it does a lot. I’m just saying it’s not the *only* thing that matters.

What are your thoughts on this? I know it’s a highly charged topic for some!
...

35 5
Living with MS is hard.
Some days are harder, some easier.

If you’re in a season where it feels hard, I see you.

I believe in you.
🧡🧡🧡

Living with MS is hard.
Some days are harder, some easier.

If you’re in a season where it feels hard, I see you.

I believe in you.
🧡🧡🧡
...

21 2
The food we eat can have a powerful impact on our MS symptoms and how we feel.

It’s not a magic bullet- because nothing is.

But, there is incredible potential for healing and improvement.

If you’re not quite ready to follow a “diet template”, like The Wahls Protocol or Autoimmune Protocol, that’s ok. 

Focus on getting some of these foods on your next trip to the store:

🥗Brightly Colored Fruits & Veggies 
🥬Deep Leafy Greens 
🍤Seafood & Shellfish 
🥜Healthy Fats
🥩Organ Meat

Each of these different types of foods contain antioxidants, vitamins and minerals that help support cellular functions, immune health and even help with myelin formation.

Not eating any of it? That’s ok!
Start with adding a serving or two here and there.
Ideas: 
✨Have a salad with dinner
✨Toss some veggies in your breakfast egg scramble
✨Have some olives or nuts as a snack instead of chips

It doesn’t have to be hard or complicated.

There is SO MUCH we can be doing to help improve our MS symptoms & progression with diet & lifestyle interventions.

Each thing you’re doing matters.

It may seem like it’s not worth it sometimes, but I’m here to tell you it is.

Keep going!
🧡🧡

The food we eat can have a powerful impact on our MS symptoms and how we feel.

It’s not a magic bullet- because nothing is.

But, there is incredible potential for healing and improvement.

If you’re not quite ready to follow a “diet template”, like The Wahls Protocol or Autoimmune Protocol, that’s ok.

Focus on getting some of these foods on your next trip to the store:

🥗Brightly Colored Fruits & Veggies
🥬Deep Leafy Greens
🍤Seafood & Shellfish
🥜Healthy Fats
🥩Organ Meat

Each of these different types of foods contain antioxidants, vitamins and minerals that help support cellular functions, immune health and even help with myelin formation.

Not eating any of it? That’s ok!
Start with adding a serving or two here and there.
Ideas:
✨Have a salad with dinner
✨Toss some veggies in your breakfast egg scramble
✨Have some olives or nuts as a snack instead of chips

It doesn’t have to be hard or complicated.

There is SO MUCH we can be doing to help improve our MS symptoms & progression with diet & lifestyle interventions.

Each thing you’re doing matters.

It may seem like it’s not worth it sometimes, but I’m here to tell you it is.

Keep going!
🧡🧡
...

19 6
In case you needed to hear that today.

You’re not a failure.
You didn’t “fail” at healing.
Having MS is hard- do what’s best for you.

In case you needed to hear that today.

You’re not a failure.
You didn’t “fail” at healing.
Having MS is hard- do what’s best for you.
...

62 9

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