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Welcome Wahls Warrior™—Let’s Get Started!

Use the resources on this page to help steer your journey toward better health. Start here to track the progress along your health journey.

Feel supported while making these big changes.

If you are new to The Wahls Protocol®, you may want to skip over the Ketogenic Eating & Fasting lecture and browse the resource below.

If you are a returning Wahls Warrior™ dive right in and hear my tips on finding greater success implementing these youthening strategies.

Scroll below to access:

  • The Medical Symptoms Questionaire to track your progress
  • Wahls Protocol® Food Pyramids (at each level)
  • Research papers to share with your healthcare team (check out resarch video showing gait improvement)
  • Links to products I use and trust
  • And more!

Welcome to Ketosis & Fasting Masterclass

What You Are Likely Getting Wrong About Ketogenic Eating and Fasting

In this masterclass, Dr. Terry Wahls will give you an in-depth look at the benefits of ketogenic eating and fasting and tips to avoid associated risks. You will learn how ketogenic eating and fasting can lessen inflammation, reduce pain, and “youthen” you, that is, achieve healthier aging.

Here are two of my most viewed videos to help guide you in the kitchen:

The Essential Wahls Kitchen

Review the tools Dr. Wahls uses in her kitchen to make cooking easier.

Purging The Home of Inflammatory Foods:

A video to guide you through a pantry review, helping you sort out what is helpful to keep in the pantry and what you should remove.

Download & print these easy to follow Wahls Protocol® food pyramids:

Level 1 Diet Guide

Download click here

Level 2 Diet Guide

Download click here

Level 3 Diet Guide

Download click here

Biofeedback Tracking:

The Medical Symptoms Questionaire

Fill this out on a regular basis to track how your health behaviors are impacting your symptoms, this will be an important tool to help you become more aware of how your new behaviors are impacting your health.

Download click here

Yourlabwork Lab Testing—Monitor your labs for a more precise intervention

Basic Labs  

I suggest you start here.

Order lab testing at a discounted rate from YourLabwork.com/wahlsprotocol

The reference ranges and interventions can be found begining on page 346 in the book.

I recommend these tests every three months as you are optimizing your diet and lifestyle to get your values into the optimal range. These basic tests evaluate the health of your detoxification processes in your liver and kidneys and how well you can make blood cells.  It will also provide a basic evaluation of your metabolism and hormone function.

  • CBC
  • ALT
  • Creatinine
  • Fasting lipids
  • Glucose
  • Hemoglobin a1c
  • Fasting insulin
  • Highly sensitive CRP
  • Folate
  • B12 (cobalamin)
  • Homocysteine
  • Free T4, Free T3, TSH (thyroid stimulating hormone)
  • Vitamin D

General labs

These are additional labs that more thoroughly assess your general health and nutritional status. These are also very helpful for optimizing your diet and lifestyle choices. I check these on myself once a year to be sure they are in the optimal range.

  • Comprehensive metabolic panel
  • Urinalysis 

These are more advanced nutritional status labs: 

  • RBC magnesium, zinc, copper, selenium  
  • Omega 3/6 index 
  • Coenzyme Q

Advanced Lipid Testing:

  • This looks at particle size, particle number in addition to Lipoprotein(a), apolipoprotein B

Food Sensitivity Testing

The elimination diet is the gold standard to determine which foods you react to. However there are times that additional testing may guide you to understand which foods are causing an abnormal immune response.  

These test for the IgG antibodies which are associated with food sensitivity issues and are different than IgE which test for food allergy.

Food allergy is associated with swelling of the throat and closing of the airway, which has the potential to be fatal. Food sensitivity is associated with a more gradual, general increase of inflammation molecules and autoimmune related symptoms.

Peer-Reviewed Research By Dr.Wahls And Her Team

View, read, download, and print these papers to share with your healthcare team.

Effects of a multimodal intervention on gait and balance of subjects with progressive multiple sclerosis: a prospective longitudinal pilot study

View the Gait Video: https://youtu.be/1sZquj9DrZc

Bisht B, Darling WG, White EC, White KA, Shivapour ET, Zimmerman MG, Wahls TL. Journal of Degenerative Neurological and Neuromuscular Disease. 2017 June 26;7:79-93. doi: https://doi.org/10.2147/DNND.S128872

View paper, click here.

More papers

Lipid profile is associated with decreased fatigue in individuals with progressive multiple sclerosis following a diet-based intervention: Results from a pilot study.

Lipid profile is associated with decreased fatigue in individuals with progressive multiple sclerosis following a diet-based intervention:
Results from a pilot study.

Fellows K, Wahls T, Brown R, Rubenstein R, Chenard C, Snetselaar L, Weinstock-Guttman B, Ramanthan M. 2019 Jun 18;14(6):e0218075. doi: 10.1371/journal.pone.0218075. eCollection 2019

View paper, click here.

Nutrient Composition Comparison between the Low Saturated Fat Swank Diet for Multiple Sclerosis and Healthy U.S.-Style Eating Pattern

Nutrient Composition Comparison between the Low Saturated Fat Swank Diet for Multiple Sclerosis and Healthy U.S.-Style Eating Pattern

Chenard C, Rubenstein L, Snetselaar L, Wahls T. Nutrients. 2019 Mar 13;11(3). pii: E616. doi: 10.3390/nu11030616. PMID: 30871265

View paper, click here.

Nutrient Composition Comparison between a Modified Paleolithic Diet for Multiple Sclerosis and the Recommended Healthy U.S.-Style Eating Pattern

Nutrient Composition Comparison between a Modified Paleolithic Diet for Multiple Sclerosis and the Recommended Healthy U.S.-Style Eating Pattern

Chenard C, Rubenstein L, Snetselaar L, Wahls T., Nutrients. 2019 March 1;11(3):537. PMID:30832289. doi: 10.3390/nu11030537

View paper, click here.

Review of Two Popular Eating Plans within the Multiple Sclerosis Community: Low Saturated Fat and Modified Paleolithic

Review of Two Popular Eating Plans within the Multiple Sclerosis Community: Low Saturated Fat and Modified Paleolithic

Wahls T, Chenard C, Snetselaar L., Nutrients. 2019 February 7;11(2):E352. PMID:30736445. doi: 10.3390/nu11020352.

View paper, click here.

Effects of a multimodal intervention on gait and balance of subjects with progressive multiple sclerosis: a prospective longitudinal pilot study

Effects of a multimodal intervention on gait and balance of subjects with progressive multiple sclerosis: a prospective longitudinal pilot study

View the Gait Videohttps://www.youtube.com/watch?v=tsOMPBS277Q

Bisht B, Darling WG, White EC, White KA, Shivapour ET, Zimmerman MG, Wahls TL. Journal of Degenerative Neurological and Neuromuscular Disease. 2017 June 26;7:79-93. doi: https://doi.org/10.2147/DNND.S128872

View paper, click here.

Dietary approaches to treat MS-related fatigue: comparing the modified Paleolithic (Wahls Elimination) and low saturated fat (Swank) diets on perceived fatigue in persons with relapsing-remitting multiple sclerosis: study protocol for a randomized controlled trial

Dietary approaches to treat MS-related fatigue: comparing the modified Paleolithic (Wahls Elimination) and low saturated fat (Swank) diets on perceived fatigue in persons with relapsing-remitting multiple sclerosis: study protocol for a randomized controlled trial

Wahls T, Scott MO, Alshare Z, Rubenstein L, Darling W, Carr L, Smith K, Chenard CA, LaRocca N, Snetselaar L. Trials, 2018 June 4;19(1):309. PMID:29866196. doi: 10.1186/s13063-018-2680-x

View paper, click here.

A Multimodal, Nonpharmacologic Intervention Improves Mood and Cognitive Function in People with Multiple Sclerosis

A Multimodal, Nonpharmacologic Intervention Improves Mood and Cognitive Function in People with Multiple Sclerosis

Lee JE, Bisht B, Hall MJ, Rubenstein LM, Louison R, Klein DT, Wahls TL. Journal of the American College of Nutrition. 2017 April 10:1-19. PMID:28394724. doi: 10.1080/07315724.2016.1255160.

View paper, click here.

Randomized control trial evaluation of a modified Paleolithic dietary intervention in the treatment of relapsing-remitting multiple sclerosis: a pilot study.

Randomized control trial evaluation of a modified Paleolithic dietary intervention in the treatment of relapsing-remitting multiple sclerosis: a pilot study.

Irish A, Erickson CE, Wahls TL, Snetselaar L, Darling WR. Degenerative Neurological and Neuromuscular Diseases. 2017 September 8;7:1-18. doi: https://doi.org/10.2147/DNND.S116949.

View paper, click here.

A multimodal intervention for patients with secondary progressive multiple sclerosis: feasibility and effect on fatigue

A multimodal intervention for patients with secondary progressive multiple sclerosis: feasibility and effect on fatigue

Bisht B, Darling WG, Grossmann RE, Shivapour ET, Lutgendorf SK, Snetselaar LG, Hall MJ, Zimmerman MB, Wahls TL, J Altern Complement Med. 2014 May 1;20(5):347-55. PMID:24476345. doi: 10.1089/act.2014.20606.

View paper, click here.

Assessment of dietary adequacy for important brain micronutrients in patients presenting to a traumatic brain injury clinic for evaluation.

Assessment of dietary adequacy for important brain micronutrients in patients presenting to a traumatic brain injury clinic for evaluation.

Wahls T, Rubenstein L, Hall M, Snetselaar L. Nutr Neurosci. 2014 November 1;17(6):252-9. PMID:24074905. doi: 10.1179/1476830513Y.0000000088.

View paper, click here.

Multimodal intervention improves fatigue and quality of life of subjects with progressive multiple sclerosis: a pilot study

Multimodal intervention improves fatigue and quality of life of subjects with progressive multiple sclerosis: a pilot study

Bisht B, Darling W, Grossman R, Shivapour E, Lutgendorf S, Snetselaar L, Hall M, Zimmerman M, Wahls T. Journal of Degenerative Neurological and Neuromuscular Disease. 2015 February 27;2015:5:19-35. doi: 

View paper, click here.

Rehab: Excercise & Electric Stimulation of Muscles

View, read, download, and print these papers about estim to share with your healthcare team.

Rehabilitation with neuromuscular electrical stimulation leads to functional gains in ambulation in patients with secondary progressive and primary progressive multiple sclerosis: a case series report.

Rehabilitation with neuromuscular electrical stimulation leads to functional gains in ambulation in patients with secondary progressive and primary progressive multiple sclerosis: a case series report.

Wahls TL, Reese D, Kaplan D, Darling WG. Journal of Alternative and Complementary Medicine (New York, N.Y.). 2010 December;16(12):1343-9. PMID:21138391.

View paper, click here.

Neuromuscular electrical stimulation and dietary interventions to reduce oxidative stress in a secondary progressive multiple sclerosis patient leads to marked gains in function: a case report.

Neuromuscular electrical stimulation and dietary interventions to reduce oxidative stress in a secondary progressive multiple sclerosis patient leads to marked gains in function: a case report.

Reese D, Shivapour ET, Wahls TL, Dudley-Javoroski SD, Shields R. Cases Journal. 2009;2:7601. PMID:19918474

View paper, click here.

Learn more: Exercise and E Stim ecourse

Learn how to use exercise and electrical stimulation to reverse the damage of inactivity and improve strength, endurance, and coordination.

Recommended Products

Anything found on this page either I personally use in my everyday life or is a product or service I believe you would find useful in your health journey. Many of these companies sponsor my annual Seminar so that we are able to include meals for attendees and make the ticket price more affordable. I also use affiliate links when available. This means I get a small amount of money if you purchase through my link. This helps support my work and my research and I am grateful for your support.

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