Dr. Wahls Diet
Description:
Based on the hunter gatherer diet which has 2 ... 10 times more nutrients than Recommended Daily Allowance;
- 3 cups of green leafs:
kale, parsley, ...
- 3 cups of sulfur rich vegetables:
cabbage, broccoli, cauliflower, brussels sprouts, turnips, radishes, kale
onion, garlic, leeks, chives, mushrooms, asparagus
- 3 cups of bright color (3 different colors every day):
beets, carrots, peppers, red cabbage, berries, fruit
- meat:
grass fed meat;
wild fish (salmon, herring)
(organic) organ meat (1 time a week);
- seaweed (1 time a week)
- no potential food allergies and sensitivities (gluten, dairy, eggs, legumes)
Note: the diet has 3 levels: Whals diet; Whals Paleo and Whals Paleo+.
Grains and dairy products are excluded on all.
The Level 1 "Whals diet" can be implemented as vegetarian/vegan. Levels 2 and 3 include animal food.
Weight based distribution of some diet ingredients according to the article (Ref.3 below):
- 600 grams of cruciferous vegetables
- 300 grams of brightly colored fruits or vegetables
- 60 to 100 grams of meat, poultry or fish,
- no milk, eggs, gluten-containing grains, legumes.
General rule: eat vegetables before bread and other meals
Additional supplements taken by Dr. Wahls:
B1, B6, B9, B12,
Omega 3,
Iodine,
Sulfur,
Antioxidants,
Carnitine,
lipoic acid,
2 g each of Glutathione, N acetyl-cysteine, and Taurine daily
Lithium Orotate 300 mg twice daily;
Exercise is part of the program. In case of Dr. Wahls it was the use of "Neuromuscular electrical stimulation"
(see ref. 3 below).
NMES protocol then consisted of:
- 20 to 40 min of NMES to the upper and lower abdominals, paraspinous, both gluteus, and left hamstrings,
quadriceps, hip flexors, and tibia anterioralis muscle groups each morning
- four or more 30-min sessions of NMES, using portable device
(4 to 5 hours of NMES at much lower intensity through out the day)
Supplements (estimated requirements):
This is a balanced diet. In general besides Vit. D3: 4000[IU], no other supplements are required.
Note that this diet can be implemented as a low carbohydrate diet ( ~100[g] carbohydrate limit which is generally
recommended for Alzheimer's and other neurological diseases). This is the Dr. Whals Paleo+ diet which is based
on reducing the number of cups (see above) from 9 to 6 and adding coconut oil.
Based on the hunter gatherer diet which has 2 ... 10 times more nutrients than Recommended Daily Allowance;
- 3 cups of green leafs:
kale, parsley, ...
- 3 cups of sulfur rich vegetables:
cabbage, broccoli, cauliflower, brussels sprouts, turnips, radishes, kale
onion, garlic, leeks, chives, mushrooms, asparagus
- 3 cups of bright color (3 different colors every day):
beets, carrots, peppers, red cabbage, berries, fruit
- meat:
grass fed meat;
wild fish (salmon, herring)
(organic) organ meat (1 time a week);
- seaweed (1 time a week)
- no potential food allergies and sensitivities (gluten, dairy, eggs, legumes)
Note: the diet has 3 levels: Whals diet; Whals Paleo and Whals Paleo+.
Grains and dairy products are excluded on all.
The Level 1 "Whals diet" can be implemented as vegetarian/vegan. Levels 2 and 3 include animal food.
Weight based distribution of some diet ingredients according to the article (Ref.3 below):
- 600 grams of cruciferous vegetables
- 300 grams of brightly colored fruits or vegetables
- 60 to 100 grams of meat, poultry or fish,
- no milk, eggs, gluten-containing grains, legumes.
General rule: eat vegetables before bread and other meals
Additional supplements taken by Dr. Wahls:
B1, B6, B9, B12,
Omega 3,
Iodine,
Sulfur,
Antioxidants,
Carnitine,
lipoic acid,
2 g each of Glutathione, N acetyl-cysteine, and Taurine daily
Lithium Orotate 300 mg twice daily;
Exercise is part of the program. In case of Dr. Wahls it was the use of "Neuromuscular electrical stimulation"
(see ref. 3 below).
NMES protocol then consisted of:
- 20 to 40 min of NMES to the upper and lower abdominals, paraspinous, both gluteus, and left hamstrings,
quadriceps, hip flexors, and tibia anterioralis muscle groups each morning
- four or more 30-min sessions of NMES, using portable device
(4 to 5 hours of NMES at much lower intensity through out the day)
Supplements (estimated requirements):
This is a balanced diet. In general besides Vit. D3: 4000[IU], no other supplements are required.
Note that this diet can be implemented as a low carbohydrate diet ( ~100[g] carbohydrate limit which is generally
recommended for Alzheimer's and other neurological diseases). This is the Dr. Whals Paleo+ diet which is based
on reducing the number of cups (see above) from 9 to 6 and adding coconut oil.
References:
1. Minding your mitochondria: Dr. Terry Wahls at TEDxIowaCity [Ref. 4.5]
Dr. Terry Wahls Presentation
The Whals Protocol
2. Assessment of dietary adequacy for important brain micronutrients in patients presenting to a traumatic brain injury
clinic for evaluation.
"We identified 14 key micronutrients with defined dietary intake reference ranges that are considered important for brain
health. ... only four nutrients were statistically associated with the somatic mean score: folate, magnesium, vitamin C, and
vitamin K. None were linked with cognitive or affective scores.
Diets failing to meet RDAs for important brain nutrients were common in an outpatient TBI clinic, with the worst mean
neurobehavioral scores for those patients not meeting the estimated average requirements."
3. 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 (NMES) has been used to speed recovery after stroke [2]. Nutritional supplements
and dietary interventions aimed at reducing oxidative stress and excito-toxicity are thought be benefit patients with MS
[3,4]. Reduction of intracellular oxidative stress is associated with neuroprotection in experimental optic neuritis [5].
In this article we describe the use of physical therapy (PT), NMES-augmented exercises, and nutritional interventions in
a patient with secondary progressive multiple sclerosis (SPMS).
A 52-year-old white female physician (tw) with SPMS. ... Her MS medications included B complex vitamins, carnitine,
lipoic acid, gabapentin, bupropion, baclofen, modafanil, mycophenolate, tolterodine, and minocycline. ... After 3
months of usual PT care-stretching and core strengthening, utilizing both clinic sessions and a home exercise program
(HEP)-the patient expressed a desire to try neuromuscular electrical stimulation (NMES).
... The current, in milliamps, was increased within the patient tolerance for discomfort to attain a tetanic contraction in
addition to her volitional contraction. Immediately following NMES the patient reported an enhanced sense of well-being
following NMES. She also reported that unlike exercise, the NMES did not result in perceived muscle fatigue or
generalized fatigue. A portable electrotherapy system 300 PV® manufactured by Empi was then acquired for home use.
The patient was advised that an NMES time of 45 min per day was required to build muscle strength and 15 min per day
was required for strength maintenance. She should use NMES on her abdominals and paraspinous muscle groups while
completing her lumbar strengthening HEP. She could train additional muscle groups (using isometric volitional muscle
contractions) as her schedule allowed.
... the patient reported that she had made multiple nutritional interventions to reduce oxidative stress and excito-toxicity
(based upon her review of the medical literature). Her typical daily intake included 600 grams of cruciferous vegetables, 300 grams of brightly colored fruits or vegetables, and 60 to 100 grams of meat, poultry or fish, but no milk, eggs, or
gluten-containing grains. The patient also began the following supplements: 2 g each of glutathione, N acetyl-cysteine, and
taurine daily, and lithium orotate 300 mg twice daily.
... the patient acquired an eight-channel electrotherapy unit, the TDR68® manufactured by Tone-Amatic. The NMES
protocol then consisted of 20 to 40 min of NMES to the upper and lower abdominals, paraspinous, both gluteus, and left
hamstrings, quadriceps, hip flexors, and tibia anterioralis muscle groups each morning, in addition to four or more
30-min sessions of NMES, using her portable device, while at work.
After 3 months of PT the patient’s back pain had diminished, but ambulation and sitting endurance were unchanged. She
could do no more than 10 minutes of her HEP and still work due to fatigue limitations. However, after 2 weeks of NMES,
the patient could complete 15 min of NMES-augmented HEP twice daily without difficulty. In addition the patient
routinely completed another 60 to 90 min of NMES (while at work) of the abdominal, gluteus, and left anterior tibialis
muscle groups. At 6 weeks the patient reported improved endurance for sitting and ambulation, although a cane was still
required. The therapist observed gains in endurance and strength.
Within 2 weeks of initiating dietary interventions, the patient reported singing for the first time in 6 months. The therapist
noted an increased rate of improvements in her strength and endurance, including muscles groups not receiving
electrotherapy. The number of minutes and number of muscle groups were increased gradually. Four months following
initiation of NMES the patient routinely did 30 minutes of NMES while completing her home exercise program each day
and another 4 to 5 hours of NMES at much lower intensity through out the day while working or at home. Five months
following initiation of NMES the patient stopped using her scooter, and 9 months after initiation of NMES the patient was
able to bicycle 8 miles, including hills. One year following initiation of NMES and nutritional interventions the patient
routinely rode her bicycle five miles to work.
The mechanisms by which NMES results in functional gains were likely due to changes both within the central nervous
system (CNS) and the muscle. Physical activity has been associated with increases in nerve growth factor,
brain-derived neurotrophic growth factor (BDNF), insulin-like growth factor, and glial growth factor
Increased consumption of micronutrients appeared to have been synergistic with NMES. CNS response to circulating
neurotrophins is dependent on the availability of intracellular adenosine triphosphate (ATP). Facilitating more effective
mitochondrial bio-energetics with riboflavin, niacinamide, ubiquinone, and more antioxidants, could have
facilitated enhanced responsiveness to neurotrophins, perhaps increasing dendritic sprouting and myelin generation.
Excessive neuronal excitation is present in experimental autoimmune encephalitis and patients with an acute MS relapse,
primary progressive MS, and SPMS [9,10]. Blocking glutamate synthesis with taurine, glutathione, and N
acetyl cysteine lowers excito-toxicity and has reversed axonal loss and disability in mice [11].
Antioxidants from food and nutritional supplements have been shown to inhibit T cell migration [12],
block excito-toxicity [13], decrease oxidative stress [14] in both experimental autoimmune encephalitis and in
multiple sclerosis patients.
Patient perspective:
Following 18 months of neuromuscular electrical stimulation and intensive nutrition I can now bicycle 5 miles to work
each day. I have noted when I am unable to eat 600 grams of cruciferous vegetables as when traveling, within 48 hours I
experience subjective decline in energy and mental focus. When my electrical therapy device has had to be repaired and I
have been without electrical stimulation for 48 hours I also experienced subjective decline in energy. It is my perception
that two modalities (electrical therapy and antioxidant rich food and supplements) have additive, if not synergistic benefit
to my recovery."
1. Minding your mitochondria: Dr. Terry Wahls at TEDxIowaCity [Ref. 4.5]
Dr. Terry Wahls Presentation
The Whals Protocol
2. Assessment of dietary adequacy for important brain micronutrients in patients presenting to a traumatic brain injury
clinic for evaluation.
"We identified 14 key micronutrients with defined dietary intake reference ranges that are considered important for brain
health. ... only four nutrients were statistically associated with the somatic mean score: folate, magnesium, vitamin C, and
vitamin K. None were linked with cognitive or affective scores.
Diets failing to meet RDAs for important brain nutrients were common in an outpatient TBI clinic, with the worst mean
neurobehavioral scores for those patients not meeting the estimated average requirements."
3. 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 (NMES) has been used to speed recovery after stroke [2]. Nutritional supplements
and dietary interventions aimed at reducing oxidative stress and excito-toxicity are thought be benefit patients with MS
[3,4]. Reduction of intracellular oxidative stress is associated with neuroprotection in experimental optic neuritis [5].
In this article we describe the use of physical therapy (PT), NMES-augmented exercises, and nutritional interventions in
a patient with secondary progressive multiple sclerosis (SPMS).
A 52-year-old white female physician (tw) with SPMS. ... Her MS medications included B complex vitamins, carnitine,
lipoic acid, gabapentin, bupropion, baclofen, modafanil, mycophenolate, tolterodine, and minocycline. ... After 3
months of usual PT care-stretching and core strengthening, utilizing both clinic sessions and a home exercise program
(HEP)-the patient expressed a desire to try neuromuscular electrical stimulation (NMES).
... The current, in milliamps, was increased within the patient tolerance for discomfort to attain a tetanic contraction in
addition to her volitional contraction. Immediately following NMES the patient reported an enhanced sense of well-being
following NMES. She also reported that unlike exercise, the NMES did not result in perceived muscle fatigue or
generalized fatigue. A portable electrotherapy system 300 PV® manufactured by Empi was then acquired for home use.
The patient was advised that an NMES time of 45 min per day was required to build muscle strength and 15 min per day
was required for strength maintenance. She should use NMES on her abdominals and paraspinous muscle groups while
completing her lumbar strengthening HEP. She could train additional muscle groups (using isometric volitional muscle
contractions) as her schedule allowed.
... the patient reported that she had made multiple nutritional interventions to reduce oxidative stress and excito-toxicity
(based upon her review of the medical literature). Her typical daily intake included 600 grams of cruciferous vegetables, 300 grams of brightly colored fruits or vegetables, and 60 to 100 grams of meat, poultry or fish, but no milk, eggs, or
gluten-containing grains. The patient also began the following supplements: 2 g each of glutathione, N acetyl-cysteine, and
taurine daily, and lithium orotate 300 mg twice daily.
... the patient acquired an eight-channel electrotherapy unit, the TDR68® manufactured by Tone-Amatic. The NMES
protocol then consisted of 20 to 40 min of NMES to the upper and lower abdominals, paraspinous, both gluteus, and left
hamstrings, quadriceps, hip flexors, and tibia anterioralis muscle groups each morning, in addition to four or more
30-min sessions of NMES, using her portable device, while at work.
After 3 months of PT the patient’s back pain had diminished, but ambulation and sitting endurance were unchanged. She
could do no more than 10 minutes of her HEP and still work due to fatigue limitations. However, after 2 weeks of NMES,
the patient could complete 15 min of NMES-augmented HEP twice daily without difficulty. In addition the patient
routinely completed another 60 to 90 min of NMES (while at work) of the abdominal, gluteus, and left anterior tibialis
muscle groups. At 6 weeks the patient reported improved endurance for sitting and ambulation, although a cane was still
required. The therapist observed gains in endurance and strength.
Within 2 weeks of initiating dietary interventions, the patient reported singing for the first time in 6 months. The therapist
noted an increased rate of improvements in her strength and endurance, including muscles groups not receiving
electrotherapy. The number of minutes and number of muscle groups were increased gradually. Four months following
initiation of NMES the patient routinely did 30 minutes of NMES while completing her home exercise program each day
and another 4 to 5 hours of NMES at much lower intensity through out the day while working or at home. Five months
following initiation of NMES the patient stopped using her scooter, and 9 months after initiation of NMES the patient was
able to bicycle 8 miles, including hills. One year following initiation of NMES and nutritional interventions the patient
routinely rode her bicycle five miles to work.
The mechanisms by which NMES results in functional gains were likely due to changes both within the central nervous
system (CNS) and the muscle. Physical activity has been associated with increases in nerve growth factor,
brain-derived neurotrophic growth factor (BDNF), insulin-like growth factor, and glial growth factor
Increased consumption of micronutrients appeared to have been synergistic with NMES. CNS response to circulating
neurotrophins is dependent on the availability of intracellular adenosine triphosphate (ATP). Facilitating more effective
mitochondrial bio-energetics with riboflavin, niacinamide, ubiquinone, and more antioxidants, could have
facilitated enhanced responsiveness to neurotrophins, perhaps increasing dendritic sprouting and myelin generation.
Excessive neuronal excitation is present in experimental autoimmune encephalitis and patients with an acute MS relapse,
primary progressive MS, and SPMS [9,10]. Blocking glutamate synthesis with taurine, glutathione, and N
acetyl cysteine lowers excito-toxicity and has reversed axonal loss and disability in mice [11].
Antioxidants from food and nutritional supplements have been shown to inhibit T cell migration [12],
block excito-toxicity [13], decrease oxidative stress [14] in both experimental autoimmune encephalitis and in
multiple sclerosis patients.
Patient perspective:
Following 18 months of neuromuscular electrical stimulation and intensive nutrition I can now bicycle 5 miles to work
each day. I have noted when I am unable to eat 600 grams of cruciferous vegetables as when traveling, within 48 hours I
experience subjective decline in energy and mental focus. When my electrical therapy device has had to be repaired and I
have been without electrical stimulation for 48 hours I also experienced subjective decline in energy. It is my perception
that two modalities (electrical therapy and antioxidant rich food and supplements) have additive, if not synergistic benefit
to my recovery."