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Copyright 2014 by Dr. Terry Wahls LLC
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Library of Congress Cataloging-in-Publication Data
Wahls, Terry L.
The Wahls protocol : how I beat progressive ms using Paleo principles and functional medicine / by Terry Wahls, M.D., with Eve Adamson.
p. cm.
ISBN 978-1-101-60568-4
1. Wahls, Terry L.Health. 2. Multiple sclerosisPatientsRehabilitation. 3. PhysiciansDiseasesBiography. 4. Multiple sclerosisExercise therapy. 5. Multiple sclerosisDiet therapy. I. Adamson, Eve. II. Title.
RC377.W34 2014 2013043692
616.8.'34dc23
Neither the publisher nor the author is engaged in rendering professional advice or services to the individual reader. The ideas, procedures, and suggestions contained in this book are not intended as a substitute for consulting with your physician. All matters regarding your health require medical supervision. Neither the author nor the publisher shall be liable or responsible for any loss or damage allegedly arising from any information or suggestion in this book.
The recipes contained in this book are to be followed exactly as written. The publisher is not responsible for your specific health or allergy needs that may require medical supervision. The publisher is not responsible for any adverse reactions to the recipes contained in this book.
While the author has made every effort to provide accurate telephone numbers, Internet addresses, and other contact information at the time of publication, neither the publisher nor the author assumes any responsibility for errors, or for changes that occur after publication. Further, the publisher does not have any control over and does not assume any responsibility for author or third-party websites or their content.
Version_1
To Jackie,
who has sustained me through the challenges and joys of this life
CONTENTS
Introduction
Part One | BEFORE YOU GET STARTED
Chapter 1: The Science of Life, Disease, and You
Chapter 2: Autoimmunity: Conventional Versus Functional Medicine
Chapter 3: Getting Focused
Part Two | EATING FOR YOUR CELLULAR HEALTH
Chapter 4: The Wahls Diet 101
Chapter 5: Mastering the Wahls Diet
Chapter 6: Wahls Paleo
Chapter 7: Wahls Paleo Plus
Part Three | GOING BEYOND FOOD
Chapter 8: Reduce Toxic Load
Chapter 9: Exercise and Electricity
Chapter 10: What About Drugs, Supplements, and Alternative Medicine?
Chapter 11: Stress Management
Chapter 12: Recovery
Epilogue: The End of My Story, the Beginning of Yours
Wahls Recipes
Appendices:
Appendix A: The Wahls Protocol Complete Food Lists
Appendix B: Nutrient Comparison Tables
Appendix C: Resources
Acknowledgments
Notes
Index
A NOTE TO THE READER
M ANY OF THE Wahls Warriors who generously contributed their stories and are quoted in this book have included their actual names and locations, but a few prefer to remain anonymous, so some names and locations have been changed to protect the privacy of those who desire it.
Nutrient composition of recipes and menus were calculated with Nutrition Data System for Research (NDSR) Database Version 2012 Regents of the University of Minnesota, at www.ncc.umn.edu/products/ndsr.html. Nutrient totals include all ingredients except those listed as optional. When a choice of ingredients is presented, the nutrient composition for the first item was used in the calculations. Reasonable effort has been made to check the accuracy of this data; however, variations in natural and manufactured foods as well as deviations from the stated recipe or menu ingredients, amounts, and preparation methods will impact the nutrient composition. All nutritional values should be considered approximate. Conclusions regarding the nutritional adequacy of the diets are based on the sample menus shown and the current nutritional recommendations for women in my age group (51 to 70 years), who have higher calcium intake requirements than premenopausal women, or men under the age of 71. Note that nutritional recommendations are otherwise relatively similar between age groups. Always consult your health care provider to discuss your personal diet and nutritional needs and have these concepts adapted and personalized to your circumstances.
Disclaimer
Medicine and nutrition are ever-changing sciences. As new research and clinical experience broadens our knowledge, changes in nutrition recommendations, treatment, and drug therapy are required. The authors have checked with sources believed to be reliable in their efforts to provide information that is complete and generally in accord with the standards accepted at the time of publication. However, in view of the possibility of human error or changes in medical sciences, neither the authors nor the publisher nor any other party who has been involved in the preparation or publication of this work warrants that the information contained herein is in every respect accurate or complete, and they are not responsible for any errors or omissions or for the results obtained from the use of such information. Readers are encouraged to confirm the information contained herein with other sources.
The Food and Drug Administration has not evaluated any of the statements made on my websites, in my lectures, or in my books. This is education and not intended to diagnose, treat, cure, or prevent any disease. This book is based upon my review of hundreds of basic science studies, animal model studies, hundreds of human clinical trials, my experience in my primary care clinics and traumatic brain injury clinics, my own self-experimentation over the last ten years, and our clinical trial.
Trademark Notice
The terms Wahls Protocol program, Wahls diet, Wahls Paleo diet, and Wahls Paleo Plus diet are the trademarks of Dr. Terry Wahls LLC. Whenever the terms Wahls Protocol, Wahls Diet, Wahls Paleo, or Wahls Paleo Plus are used in this book, they are referring to the Wahls Protocol program, the Wahls diet, the Wahls Paleo diet, and the Wahls Paleo Plus diet.
INTRODUCTION
I USED TO RUN marathons and climb mountains in Nepal. Ive competed multiple times in the American Birkebeiner 54-kilometer cross-country ski marathon (once while pregnant), earned a black belt in tae kwon do, and won a bronze medal in womens full contact free sparring at the trials for the 1978 Pan American Games in Washington, DC. I used to feel invincible.