Wahls Protocol component: Exercise and Physio are as important as the diet.

My mother and two of her sisters were five foot nine. In High School in the 1950’s they were all athletes. My mother was a runner, Aunt Beverley was a figure skater and Aunt Sheila was a national champion archer. My mother told me after she was married in 1960, that women back then, once you were out of High School, you didn’t run unless someone was chasing you with a knife. Thank God, times have changed!

Tomorrow is exercise in the morning. Exercise is equally important in comparison to what we eat and don’t eat. This is my routine each week:

  • Thursday: Deep water aerobics with a flotation belt for one hour and circuit training and physio in the gym for forty minutes.
  • Friday: Laps and calisthenics in the deep water without a flotation belt for forty minutes and circuit training and physio in the gym for 40 minutes.
  • Sunday: Laps and calisthenics without a flotation belt in the deep water for forty minutes and circuit training and physio in the gym for 40 minutes.
  • Monday: Deep water aerobics with a flotation belt for one hour and circuit training and physio in the gym for forty minutes.

Every day I use the e-stim machine around my hip flexor for 20 minutes. I walk as much as I can. If I am tired or fatigued, I still show up to exercise, but work at half steam. If I show up, chances are I’ll show up the next time. Once in a while, I just need to stay home and if I feel that tired, I do.  The first habit I incorporated into my life for the Protocol was the practice of smudging with sage every morning and every night while saying the words, “I’m healed.” This is the physio path I took over the past seven months in order:

  1. To become conscience of my posture, which was horrible. I forced myself to sit straight up. It, surprisingly didn’t take long to break that habit.
  2. To up my weekly exercise sessions to four days a week from my customary twice weekly.
  3. To become conscience of the way my left foot hits the ground and begin to break bad movements developed over time to compensate for my lame leg.
  4. To stop using the AFO, a leg brace with a foot insert that keeps my toe up when I walk. I hadn’t been using it that long, so it was the first thing that I was able to let go of. The problem with it was that I had to retrain my foot to flex when it hit the ground.
  5. To become conscience of how my leg swung out in a wide left arc. I hadn’t noticed how bad it was till I’d worked on my walking two months. I began to force myself to reign it in, which hurt like hell at first, but it got gradually better.
  6. To narrow down the use of the walker only to walks that required my carrying items home to eventually not using the walker at all.
  7. To begin practicing walking without the cane, big one for me, I had been using the cane for three or four years. Gradually over the course of two months, I weaned off the cane.
  8. To begin relearning to swim without the flotation belt on.
  9. To begin using e-stim after seeing a physical therapist to show me where to put the electrodes and how to use the machine. Then to use the machine faithfully for 20 minutes per day.  (I’ll be honest, I skip a day here and there).
  10. To begin physical therapy under the guidance of a physical therapist to further strengthen my left leg and improve my gait and balance. Incorporating these exercises into my circuit training workout. Every two weeks till eight or nine sessions are complete, he’ll give me several more exercises each time I go and assess my progress.

Is it what I listed above that makes it all possible? No, only partly. It is the combination of the diet, exercise, meditation, positive thinking, using non toxic products and detoxing practices such as sauna’s and Epsom salt baths and tenacity all working together. Just one week on the diet and I felt leagues better. The diet, Wahls level I, takes down the inflammation first. That alone takes a dramatic toll off the body. The inclusion of tons of varied vegetables and exclusion of dairy, gluten and chemically processed foods made my body literally happy. Then at about two weeks, detox! Kind of a flu like feeling that went away after about two weeks for me. That varies for each individual. Next my energy increased, fatigue decreased, my thinking began to improve and the brain fog went away. I remember the feeling of my body feeling like a well oiled machine. By the second month, my skin took on a healthy glow and continues to improve. I’ve toned and lost 35 lbs to date.

What is most fun is seeing people who have not seen me for a while because I have had a remarkable transformation in the last seven and half months. Move it or lose it!

I had the biggest craving today for a dessert. A warm, satisfying dessert. Here’s where I need to be creative, no gluten, minimal carbs which means no gluten free either, no sugar, no sweet fruit except berries. This is what I came up with.

Warm Blueberry Compote


  • One cup frozen wild organic blueberries
  • 1 1/2 tbsp sesame seeds
  • 2 tbsp full fat coconut milk cream
  • 1 tbsp cacao nibs
  • 1/2 tsp vanilla extract
  • dash of salt
  • 1 tsp cinnamon
  • 2 tbsp grated coconut


In a small frying pan, toast the sesame seeds lightly over medium heat stirring often to brown evenly. Remove and set aside. In the same pan bring blueberries to a light simmer over medium heat. Add salt, cinnamon, and vanilla. Add coconut milk and cacao nibs, stirring well. Remove from heat. Spoon into a bowl and sprinkle sesame seeds on top.

I like the way this came out, it was good and it satisfied the craving I had. Nothing like warm fruit on a cold night. I need to think outside the box a lot on this diet.


Bonne Sante


Picture from Pexels: https://www.pexels.com/photo/kettle-bell-beside-adidas-pair-of-shoes-209968/

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s