Wahls Paleo Plus

What is Wahls Paleo Plus?

Wahls Paleo Plus is the most intensive level of the Wahls Protocol, a therapeutic dietary system developed by Dr. Terry Wahls after she used nutritional interventions to dramatically improve her own secondary-progressive multiple sclerosis. It combines the fat-burning principles of a ketogenic diet with a specific emphasis on nutrient density — requiring 9 or more cups of targeted vegetables daily and keeping carbohydrates very low (under 50g per day, often closer to 20g). Unlike standard ketogenic diets, it is explicitly designed to support mitochondrial function and myelin production through food selection, not just macronutrient ratios.

How does Wahls Paleo Plus work?

The protocol works through several overlapping pathways. By keeping carbohydrates very low, it shifts the brain and nervous system to run on ketones, which are a cleaner-burning fuel that may reduce inflammation and oxidative stress in nerve cells. At the same time, the high intake of sulfur-rich vegetables (like cabbage, onions, and garlic) feeds detoxification and glutathione production, while colorful vegetables deliver antioxidants that protect mitochondria. Organ meats and grass-fed animal fats supply the raw materials — CoQ10, B vitamins, omega-3s — that mitochondria need to function well and that myelin needs to stay intact.

What forms does Wahls Paleo Plus come in?

This is a whole-food dietary protocol — not a supplement or product. It is implemented as a daily meal plan with specific food category targets: 3 cups of leafy greens, 3 cups of deeply colored vegetables or fruit, 3 cups of sulfur-rich vegetables, adequate protein from grass-fed or wild-caught animal sources, and the remainder of calories from healthy fats. Dr. Wahls recommends physician supervision, especially for people with MS or other serious conditions.

Where it comes from:

Dr. Terry Wahls, a clinical professor of medicine at the University of Iowa, was diagnosed with secondary-progressive MS in 2000. After conventional treatments failed to stop her decline, she applied her knowledge of cell biology and mitochondrial research to redesign her own diet. By 2007 she had gone from a tilt-recline wheelchair to cycling 18 miles a day. She subsequently designed a formal research program to test whether her dietary approach could benefit others with MS and other chronic conditions, publishing her work in peer-reviewed journals beginning around 2014.

What does Wahls Paleo Plus help with?

• Multiple sclerosis (MS) fatigue and symptoms: This protocol was specifically designed for people with MS, and pilot trial data shows meaningful reductions in fatigue scores after 12 weeks. Participants also reported improvements in quality of life and physical function, with many noting better energy and mental clarity than they had experienced in years.
• Neurological decline and brain fog: By fueling the nervous system with ketones instead of glucose, the protocol may reduce the energy deficit that contributes to brain fog and cognitive slowing in neurological conditions. The dense micronutrient load also provides the building blocks that nerve cells need to repair and maintain themselves.
• Autoimmune conditions: The combination of anti-inflammatory fats, sulfur compounds, and a low-sugar environment shifts the immune system away from a hyperactive, tissue-damaging state. Several components of the protocol are known to support immune regulation, though most formal clinical work has focused on MS specifically.
• Chronic fatigue and low energy: The mitochondrial focus of this protocol is aimed at one of the proposed contributors to chronic fatigue — inefficient cellular energy production. By providing the nutrients mitochondria need most and switching to a fuel source (ketones) they use efficiently, many people report significant improvements in sustained energy.
• Inflammatory conditions: High intake of omega-3 fatty acids, polyphenols, and Nrf2-activating plant compounds collectively reduces markers of systemic inflammation. Eliminating refined carbohydrates and processed foods also removes a major dietary driver of inflammatory signaling.
• Metabolic syndrome: The very-low-carbohydrate structure of Wahls Paleo Plus is effective at improving blood sugar regulation, insulin sensitivity, and triglyceride levels — the core features of metabolic syndrome. Weight loss, when it occurs, tends to happen naturally without calorie counting.
• Progressive neurodegeneration: Ketones provide an alternative energy source for neurons that can no longer efficiently use glucose, which is a well-documented feature of neurodegenerative conditions. The protocol's emphasis on CoQ10 and B vitamins also directly supports the electron transport chain function that keeps neurons alive.
• Mood and cognitive support: Nutritional ketosis has been linked to increased GABA activity and reduced glutamate-driven neural excitability, which may help stabilize mood and reduce anxiety. The dense intake of B vitamins, omega-3s, and magnesium from whole foods supports neurotransmitter production and overall brain chemistry balance.

What can Wahls Paleo Plus help prevent?

• Progression of MS-related disability (early pilot evidence suggests slower functional decline with sustained adherence)
• Mitochondrial dysfunction-related tissue damage (through targeted nutritional support of the electron transport chain)

Which foods are rich in Wahls Paleo Plus?

1. Leafy greens (kale, collards, chard, beet greens): The foundation of the protocol — 3 cups daily provides folate, B vitamins, vitamin K, and magnesium essential for mitochondrial and neurological health.
2. Sulfur-rich vegetables (cabbage, broccoli, onions, leeks, garlic, mushrooms) — 3 cups daily required; these activate the Nrf2 detox pathway, boost glutathione production, and support the body's own antioxidant defenses.
3. Colorful vegetables and berries (beets, carrots, peppers, blueberries) — 3 cups daily provides polyphenols and carotenoids that protect mitochondria from oxidative damage and support cellular signaling.
4. Grass-fed organ meats (liver, heart, kidney): Weekly servings provide CoQ10, B12, heme iron, and vitamin A — nutrients that are almost impossible to get in adequate amounts from plant foods alone and are critical for mitochondrial energy production.
5. Wild-caught fatty fish (salmon, sardines, mackerel): Rich in EPA and DHA omega-3 fatty acids that form neuronal membranes, reduce neuroinflammation, and support myelin integrity.

Practical Tips:

The Wahls Paleo Plus protocol IS a food-based intervention. The foods listed above are not just supportive — they are the protocol itself. The diet keeps carbohydrates very low (typically under 20-50g daily) while maximizing micronutrient density through targeted vegetable categories and high-quality animal foods. Foods to minimize or avoid include: all grains and legumes, dairy (except ghee in some versions), refined sugars, processed vegetable oils, and starchy vegetables. This food structure is not a supplement replacement — it is the primary therapeutic tool.

What are the side effects of Wahls Paleo Plus?

• Keto flu during adaptation (fatigue, headache, brain fog, irritability) — typically resolves within 2 weeks
• Leg cramps or muscle cramps (electrolyte loss, especially magnesium and potassium)
• Constipation or digestive changes during the transition period
• Temporary increase in LDL cholesterol in some individuals
• Lightheadedness or low blood pressure (especially when standing)
• Bad breath or metallic taste in the mouth during active ketosis
• Increased urination in early weeks due to glycogen depletion
• Difficulty meeting caloric needs without careful planning, especially in people with low appetite

Good to know:

Most side effects are concentrated in the first 2-6 weeks of adaptation and resolve with proper electrolyte management and gradual carbohydrate reduction. The protocol is generally safe for most healthy adults but should be medically supervised for anyone with MS, kidney disease, liver disease, gallbladder issues, or metabolic disorders.

How much Wahls Paleo Plus should you take?

• Recommended daily: The protocol is not dosed by supplement but by food targets: 3 cups leafy greens + 3 cups colorful vegetables + 3 cups sulfur-rich vegetables daily; carbohydrates kept under 50g (ideally 20-30g net carbs); fat as primary energy source (60-70% of calories); moderate protein from grass-fed/wild-caught animal sources; weekly organ meat servings (3-12 oz per week recommended).
• Best time of day: No specific timing required; many practitioners recommend starting meals earlier in the day and finishing by early evening to align with circadian rhythm and support overnight cellular repair.
• With or without food: All nutrient intake is food-based; fat-soluble vitamins (A, D, E, K) from this diet are naturally absorbed with the dietary fat present in each meal.
• Time to effect: Initial energy and fatigue improvements are often reported within 4-12 weeks; meaningful neurological or functional improvements in MS trials were measured at 12-24 weeks; full benefits may take 6-12 months of consistent adherence.
• How long to take it: Designed as a long-term lifestyle dietary approach, not a short-term protocol. Dr. Wahls recommends sustained adherence for people managing progressive conditions, with regular lab monitoring (lipid panel, kidney function, nutrient levels) every 3-6 months. Some practitioners cycle between Wahls Paleo Plus and the less restrictive Wahls Paleo level based on individual tolerance and goals.