Dr. Terry Wahls is the creator of the Wahls Protocol, which leads to significant improvements in quality of life. Her recommendations cover not only diet but also other lifestyle changes – exercise, sleep, stress management, muscle stimulation – and her research, published in 2021, shows that by following the principles of the protocol, you can make a much bigger difference to your lives than you ever thought possible.

Early Warning Signs of an Autoimmune Disease

Looking back, Terry recognizes the early symptoms of her autoimmune disease, which had been there long before she was diagnosed. At the beginning of the 80’s, she often felt face pain and had troubles with her vision, but because she was young and these problems eventually passed, she did not think much of them.

In college, she did taekwondo, then graduated from medical school and got married. In the 90’s, however, her strength really started waning. She was tired all the time, and though she was frustrated, she thought the problem was just due to aging. She went to see a doctor eventually in 2000; by this time, she had trouble walking, and started to stumble. She was diagnosed with MS.

Medication and Decline

Following her physician’s advice, she did chemotherapy, took immunosuppressive drugs, and yet she continued to decline. In three years, she needed a cane to walk a few feet, and shortly afterwards, she was in a wheelchair. She was more and more afraid she would become bedridden. Her disease had progressed to secondary progressive MS, where people no longer experience remission but gradually deteriorate.

The Turning Point – The Focus on Mitochondria

She began her own research in this nearly impossible situation. In 2002, she tried a paleo diet, which slowed down but did not reverse her illness. After that, she started taking supplements, which made things considerably better and slowed progression even more but still did not stop it. At this point, Terry did not expect a significant improvement. She accepted her physicians’ opinion that the damages caused by MS were irreversible. She still had one goal, however, to stop progressing further.

For years, she was relentlessly studying the medical literature, looking for answers. She started to pay more attention to the mitochondria, the power plants of our cells that convert food into energy and help detoxify the body.

In 2007 by which point she was in a rather poor physical condition, she graduated from a course at the Institute of Functional Medicine. After the course, she understood even better how certain nutrients contribute to protecting our brain. Now, she only had to figure out which foods contained these nutrients in the most concentrated amounts.

As a result of her experiments, she came up with a diet that included 9 cups of vegetables a day. Her aim was not simply to meet basic micronutrient needs but to exceed them.

“That’s when the magic started,” – Terry recalls.

In 2007, she began the protocol, which consisted of the diet that she designed, additional exercise and a physical therapy program.

What happened next shocked everybody including her, her family and her physicians. She started to become better and regained her lost physical abilities. In fact, she felt better not only physically but mentally too. A year later, she no longer needed a wheelchair and she could ride a bicycle.

What were the steps that led to Terry’s recovery?

It is a bit more complex than we would expect at first, but as her example demonstrates, it is possible and exemplary.

Basics of the Terry Wahls Diet

The Wahls diet is a fine-tuned version of a paleo diet. Both are based on the idea that we should eat more like our ancestors―a lot of vegetables, fruits, organic meat and entirely avoid all kinds of processed food.

The diet is rich in micronutrients, and avoids anti-nutrients and allergens (e.g. gluten-containing grains, dairy products). It is highly anti-inflammatory, while it specifically regenerates the gut wall and gut flora.

For the Wahls diet, eat the following foods:

• Organically sourced meats and fish
• Vegetables, especially green, leafy vegetables
• Deeply pigmented  berries (e.g. blueberry, blackberry)
• Animal and vegetable fats, especially Omega-3 fatty acids

Avoid these:

• Dairy products and eggs (the latter in case of individual intolerance)
• Cereals (including wheat, rice and oatmeal)
• Legumes (beans and lentils)
• Vegetables of the potato family (tomato, aubergine, potato, pepper)
• Sugar

The diet has 3 levels. Depending on the patient’s condition and symptoms, the diet can be stricter or laxer. In the long term, once you feel you have stabilized, you may want to opt for a more laidback version.

1. Wahls diet

The first and least rigorous level is the Wahls diet. At this stage, you can still eat gluten-free grains, seeds and legumes.

2. Wahls Paleo

The 2nd level is the Wahls Paleo, which eliminates them – grains, seeds and legumes – completely.

3. Wahls Paleo Plus

The third and most restrictive level, which also leads to ketosis, is the Wahls Paleo Plus. Like at the previous levels, all animal meats, offal, seafood, sea greens and algae are allowed. However, compared to the first 2 levels, the recommended nine cups of vegetables per day are reduced to only six cups a day.

On the 3rd level Terry recommends cutting down on high starch vegetables and fruits in order to achieve ketosis. Coconut fat and coconut cream, on the other hand, may be consumed in higher amounts, as they help induce ketosis. At this stage, fasting is also important. Terry recommends eating twice a day and fasting intermittently, so that the body can focus on restoring the immune system rather than on digesting.

Terry Wahls Supplement Recommendation

As Terry constantly tries out and implements new supplements into her protocol it’s difficult to list all, – and I do not intend to do so – without completeness. So instead I gathered the ones that she’s been recently advocating (2024).

BodyBio PC and Balance Oil

PC is a key component of cell membranes and may support cognitive function, liver health, and overall cellular integrity. Balance Oil provides a balanced ratio of omega-6 to omega-3 fatty acids, which may help reduce inflammation, support cardiovascular health, and promote optimal brain function.

PectaSol Galectin-3

This supplement contains modified citrus pectin renowned for its ability to efficiently inhibit Galectin-3 and dismantle the microbiome’s biofilm, thereby restoring balance to the microbiome. It may also help promote detoxification by binding to heavy metals and environmental toxins in the body, aiding in their elimination.

PaleoValley Organ Complex

This one is made from grass-fed, pasture-raised organ meats, including liver, heart, kidney, and spleen. It provides a concentrated source of essential nutrients such as vitamins (including vitamin A, B, selenium), minerals (zinc, iron, copper), and amino acids. The Organ Complex is especially practical for those who don’t like to taste of organs.

For further supplement recommendation, you may want to check out Terry’s website.

Mitopure Urolithin A

Urolithin A – which is derived from certain fruits, particularly pomegranates – may support mitochondrial health by promoting mitochondrial biogenesis, the process by which new mitochondria are formed within cells. By doing so Mitopure’s supplement may potentially offer benefits such as increased energy levels, improved muscle function, and enhanced overall cellular health.

Stress Management and Exercise

In the book, Terry gives us deep insight into how the body works and she gives detailed suggestions on how we can best support it with our nutritional choices. In addition to a scientifically formulated diet, other topics such as stress management, exercise and sleep are also thoroughly unpacked.

Terry herself meditates every day and makes sure that she spends enough time outdoors. When she can, she manages her own garden, which has multiple advantages as she is provided with organic fruits and vegetables, she has access to a natural source of vitamin D, and she even gets to exercise.

She gives a long explanation of why regular exercise is important. She talks about the harmful effects of stress and how it can be managed (e.g. meditation, yoga, sport, community life). She also discusses the importance of sleep and the way quality sleep is conducive to starting regenerative processes. 

She also demonstrates practical tips through her own daily routine. These include swimming and its benefits.

The book is by no means an easy read, but it can make a big difference to your life. As there is a lot of extra information in the book, I will keep adding to this article over time.

You might also like to listen to conference talks on the subject from time to time, and take part in a webinar that introduces the steps of lifestyle change. For some this might be a rather expensive investment, but as an alternative, you can also subscribe to the newsletter where you will receive new and useful information for free.

Recently, her team has also started developing an app to monitor your daily activities and record any mental and physical changes you notice.

How Is Terry Wahls Doing in 2024?

Terry has started a ‘health revolution’, giving thousands of people hope and the chance to heal. Her recommendations are wide ranging, understandable and, as a growing number of studies show, effective.

She’s still on a mission to share the knowledge – and hope – for those living with an autoimmune condition. In this year, Terry’s been continuing her work advocating for and researching the benefits of her Wahls Protocol.

Regarding her own health, in one interview he cheekily mentioned that she aims to live an active and happy life up to 100. With her constant new discoveries and her amazing ambition, it doesn’t actually seem impossible.