Wahls Paleo: Levels 2-3
Terry Wahls's Levels 2-3 build on her base Wahls Paleo diet with stricter, more ketogenic phases for those who want to go further. Her own WAVES trial found comparable benefit at Level 2 and the stricter Level 3, so Level 3 is optional and experimental, not a required escalation.
Establish Level 1 for several weeks first Follow the base Wahls Elimination protocol (Level 1) for several weeks before considering Level 2 or 3
Levels 2 and 3 are progressive phases built on Level 1, not a starting point.
Eliminate grains, legumes, and soy; add organ meats, fermented foods, and seaweed Roughly 178g of carbs per day by Wahls's reported estimate, keeping the vegetable and fruit volume from Level 1
This is the level used in her own reported results and in the WAVES trial that validated the approach.
Ketogenic version: roughly 50g carbs/day, eliminate potatoes, beans, legumes, and most fruit; add MCT oil About 50g of carbs a day (roughly 6 cups of non-starchy vegetables), with MCT oil added and an optional 12-16 hour overnight fast eating twice daily
Wahls's own trial found comparable benefit between Level 2 and this stricter Level 3, so treat this as an optional, experimental phase rather than a required next step.
Add extra fiber, such as inulin, to protect the microbiome A fiber supplement like inulin alongside the stricter, lower-carb Level 3 phase
The very low intake of starchy and fruit carbs at Level 3 removes fiber sources that Level 1 and 2 still provide.
Wahls designed Levels 2 and 3 as progressively stricter versions of her original protocol.
View sources
Terry Wahls video interview (YouTube)
Episode 20: Ketogenic Diets with Terry Wahls and Paul Jaminet
Ketogenic Diets: How to Avoid Pitfalls and Maximize Benefits
Terry Wahls on Instagram
Not medical advice. This page is for education only and is not a substitute for professional medical care. Consult a qualified clinician before changing your health routine.
Independent curation. YourProtocol is an independent platform. This protocol is based on the publicly available work of Terry Wahls and is not created, reviewed, endorsed by, or affiliated with Terry Wahls or University of Iowa Carver College of Medicine.
Is this for you
- People who have completed several weeks of Level 1 and want a stricter option
- Those curious about the ketogenic Level 3 who want the honest evidence context first
- Not a starting point; establish Level 1 first
Cautions
- Watch for excessive weight loss, menstrual or hormone effects, and increased infection risk at the stricter levels
- Nutritional inadequacy is a real risk at Level 3; monitor intake and consider working with a dietitian
- Treat Level 3 as seasonal, not necessarily permanent
- MS and other autoimmune conditions require ongoing care from your physician; this is not a cure
- Level 3 is optional and experimental; Wahls's own trial found comparable benefit at Level 2, so there is no requirement to escalate
- Educational only, not medical advice