DrClydeWilson's NUTRITION BLOG

17 April UCSF Talk add/info written by UCSF

Fueling Well = Feeling Well Tuesday, April 17 12:00 – 1:00 pm Genentech Auditorium, Mission Bay Students: you may be knowledgeable about healthy eating choices but are often in situations that stymie you: tired, broke, studying, away from home, stressed,... Read more →

The Water Cure

Greetings Clyde, You gave a presentation at South Hills Community Church in San Jose in late 2006. I approached you after your great presentation and asked about "The Water Cure." You hadn't heard of it and, from my observation, seemed... Read more →

How to get my book

Purchase my book here: http://www.lulu.com/content/543011 To have a signed copy sent to you: I have the original printing of my book (done at Kinko's) and can have a copy mailed to you. Email Nadia, the administrator at SMI where I... Read more →

Protein needs for exercise

The DRI (Dietary Reference Intake) guidelines for protein intake is 0.8 g / kg / day assuming relatively high protein bioavailability i.e. a diet including soy and/or animal-derived products (SEE MY POST ON THIS BY CLICKING HERE). The DRI conclusions... Read more →

Your protein needs: DRI & RDA

The most recent meta-analysis of human protein needs [Rand RM, Pellett PL, Young VR. Meta-analysis of nitrogen balance studies for estimating protein requirements in healthy adults. Am J Clin Nutr 77 (2003) 109] confirms the conclusions of earlier studies used... Read more →

Helping a young athlete get to Nationals

Hi Clyde -- Just wanted to let you know that we saw great results this weekend from the dietary changes you recommended for [our daughter]. On Saturday she placed second in the region in the 800 with a time of... Read more →

Changing a Teenager's Life

Dear Clyde, I cannot begin to thank you for your wonderful seminar last night. There is so much I want to tell you, but I will try to keep this short. I heard you speak (with Sunnny) at a seminar... Read more →

2006 consultation feedback

Hi Dr. Wilson, Thank you so much for your help. I am already feeling much better, less dehydrated, and have been sleeping very well. It has been fairly easy to switch my diet around too and I feel like I... Read more →

Nutritional health during Ramadan

Eating only when the sun is not up for spiritual health does NOT need to conflict with physical health. The answer is very simple: Use the concept of caloric pacing (slowing down digestion) but take it particularly seriously for one... Read more →

2006 seminar attendee comments

Hello Dr. Wilson - I have attended several of your talks at UCSF, and enjoyed them very much...Thank you so much for your response [to my questions], and for your lectures. They are wonderful, and have helped me lose 15-20... Read more →

Basis of 1 L or Qt water / 1000 Cal & WHY FRUIT JUICE DOES NOT HYDRATE YOU VERY WELL

The Dietary Reference Intakes (that have replaced the Recommended Dietary Allowances) recommend roughly 1 gallon of water intake for the adult male and 3/4 gallon for the adult female, regardless of their height, weight, etc. I appreciate that since water... Read more →

HILARIOUS: My "Chuck Norris" Take-No-Prisoners Diet (and blender)

After I gave seminar for the Cal (UC Berkeley) Triathlon Club last year, one of the attendees (Adrian) posted the following on their chat forum. It is HILARIOUS. Click the title to go to Adrian's post: "Dr. Clyde and Chuck... Read more →

"Intuitive Eating" or the "No-Diet Diet": Eat whatever you want and lose weight

Below is the link to an article describing a Professor who lost a lot of weight eating whatever he wanted but ONLY ate when hungry and STOPPED eating when not hungry. This was after many years of struggling with diets.... Read more →

Really GETTING my nutrition philosophy

On 7 March 2007 I gave a triathlon & marathon nutrition seminar at UCSF. Here is what one of the attendees (Jesse) posted on his blog the next day: "I went to a nutrition workshop last night expecting an extremely... Read more →

My CORE Philosophy

1. The most important thing in the world is PEOPLE. Each person should show their respect for themselves by taking care of themselves and living life to the fullest while helping others to do the same. 2. Taking care of... Read more →

Glucose foods are critical but you must slow down their digestion whenever possible

Clyde, Yesterday and today I deliberately ate more glucose-bearing foods: - whole wheat bread with a small amount of peanut butter - a modest amount of sourdough (white) bread - hearty rye crisps ...and I'm pretty sure it it is... Read more →

Greater performance with glucose pacing

Clyde, Today I had my best workout ever in terms of the ratio of watts/pmax (pmax = % max HR), as well as pure watts on LT threshold repeat ascents of Old La Honda. I dunno if watts/pmax is a... Read more →

Christopher Gardner's research "supporting" the Atkin's Diet

Christopher Gardner is a personal friend of mine who a is Professor in Preventative Medicine at Stanford. He and I give lectures in each other's classes, and he is providing feedback on my current nutrition interventions with athletes (I have... Read more →

Click on "Permalink" below

TO POSTE A QUESTION / COMMENT: Click on either 'Permalink' or 'Comments' right below this message and scroll down through the comments until you see "Post a Comment" where you type in your question. If you already know what category... Read more →

TNT talk 15 Feb 2007

From Ron: Dr. Wilson, I loved your talk at the Team in Training workout last Thursday. I was struck by your description of "chronic dehydration," because it reflects what I've been experiencing for a long time. Thanks for the awareness.... Read more →

Butter substitutes: Earth Balance and Smart Balance are GOOD for you

I was wondering is Smart Balance [non hydrogenated]a good alternative to Butter or Margerine?? Thanks for your help! I just was made aware of you from my friend Karen in CA...I will call again! Rick ANSWER: Hi Rick. Yes, Smart... Read more →

Calculating caloric needs during training

Hey Clyde- I just joined Team in Training and am wondering about nutrition for training. I would like to know what's an appropriate amount of calories to consume in order to maintain and even lose some weight during vigorous training.... Read more →

Vegetables, corn, carbs, insulin resistance & breast cancer risk

I recently saw the report on NBC 11.com concerning food we eat and breast cancer risk. You stated that "a half cup of corn per day is shown in research to increase breast cancer risk 25%." Then you later gave... Read more →

Caffeine, coffee, tea & diuresis

I attended a lecture you gave about maximizing muscle recovery during high intensity training. I had a question about caffeine. How much caffeine can you drink per day in season, and are there particular times during the day it is... Read more →

Water options: My personal recommendations

Doc, I just read Natural Cures by Kevin Trudeau. I am now looking into installing a reverse osmosis system in my house. My question is twofold, first, is this the best type of water source (as opposed to bottled etc.)... Read more →

TNT fundraising. How technical should my book be?

Clyde, I went to your seminar last night. Thanks for your talk, and fundraising for TNT. BOOK FEEDBACK: I liked the beginning foundation material in your seminar; it helps put things in perspective. You should include that in the book.... Read more →

Stevia: A mutagen?

Clyde, I'm curious about stevia. I've read pro and con reports about its safety. Is there any hard safety data? Any long-term studies? My understanding is that it has been used in Japan for the past couple of decades. Ray... Read more →

My information sheet on e-Gel

There are 3 types of maltodextrin sold at SMI (the nonprofit where I work): 50 lb bags, containers of a few pounds, and small packets. The small packets could be any of the many products out there (such as powergel,... Read more →

Clyde's opinion on how to best sweeten your food

Large amounts of sugar contribute to circulatory disease and cancer. But a moderate amount of sugar when part of an otherwise healthy diet (whole grains, big salads, more unsaturated than saturated fat, no trans fats, not excess in calories, food... Read more →

Low-cal sweeteners increase cancer risk by 30%

Low-calorie sweeteners increases cancer risk by 30%, although this increased risk is not associated with any PARTICULAR low-calorie sweetener [Weihraugh MR & Diehl, Ann Oncol 15 (2004) 1460]. The reality is that most of the foods with low-calorie sweeteners on... Read more →

Low-cal sweeteners & the FDA: Splenda / Sucralose

I am glad that the FDA exists and that it tries to protect the consumer. However, political and economic forces play a much larger role in FDA decisions than we would like to believe. On the downloads page of my... Read more →

Aspartame: The "Stupid Sweetener"

Aspartame, also known as 'Equal' (table top use) or 'Nutrasweet' (as a food additive) increases aggresion in mice due to altered seratonin handling in the brain and reduces cognition i.e. the rate at which mice learn to get through a... Read more →

Clyde's personal recipes: Breakfast

My personal egg recipe: Saute cut up peppers (red, yellow, orange), tomato, broccoli and kale with salsa for 5 or 10 miinutes (don't let anything blacken! keep an eye on it), then add 3 or 4 egg whites and 1... Read more →

The "Salad Omelet"

Hi Dr. Wilson, I have been doing some reading lately on nutrition and everyone has differing opinions on the matter of how much of each nutritional component is needed. Any information would help. How do I figure out how much... Read more →

Vegan is very healthy: Things to think about

Vegan diets are among the healthiest in the world. Plants are high in nutrients (specifically "phyto" i.e. "plant" nutrients), digest slowly so that blood sugar levels do not fluctuate rapidly and (due to their fiber content) are very filling, resulting... Read more →

Eggs, egg yolks, cholesterol

An average egg contains about 70 Calories, of which 25 Cal are protein (in the white) and 45 Cal are fats (in the yolk). One-third of the fats are saturated, the remainder being unsaturated. By comparison, whole milk and most... Read more →

'The China Study': Does protein cause cancer?

Professor Campbell (the author of 'The China Study') is one of the leading nutrition epidemiologists in the United States and the World. His work is impressive, and his results make it clear that eating more protein is correlated to significantly... Read more →

Soy benefits versus dangers

There are many soy products on the market, many of them containing things other than soy. For example, plain soy beans and tofu are roughly 50% healthy fat and 50% protein and very little carbohydrate by calories. Soy yogurt, on... Read more →

Joints, connective tissue

Synovial joints (those with the most movement in the body) consist of two articulating ('contacting') bones whose contact surfaces are covered with articular cartilage. The bones are held together by ligaments, and the entire joint is housed within a protective... Read more →

'The Zone' and other diets: What I recommend

Clyde, Have you read Barry Sears' book "Enter the Zone"? You and he have many similar recommendations. One major difference, it seems to me, is that he says to cut the "bottom layer of the food pyramid," i.e., breads, grains,... Read more →

Impact of environment on perspiration

Clyde, what amount of fluid loss is to be expected as the temperature varies? I observed 1.5 liter/hour fluid loss on an 81°F day (78 minute workout). The next day, with temps ranging from 56-60°F, I observed 0.9 liters/hour (110... Read more →

Spiking your kids' blood sugar so they'll sleep

Clyde, What are the sleep requirements for an athlete after doing a hard lactate threshold training workout? I suspect I'm getting too little sleep to recover optimally. Also, how much malto should I give my kids to spike their blood... Read more →

Should we consume 1 g protein / lb body weight?

Dr. Wilson, Attended your talk at UCSF a few weeks back and I'm grateful for the information provided. I am 42, 5’10” and weight 150 lbs. I work out 3-4x/week for usually one hour at a time. Because I am... Read more →

USS Carl Vinson shipmate

Hi Clyde, It's great to see a former shipmate doing well.....Ken Petty Reactor Controls CVN-70 1989-1992 ANSWER: It is great hearing from someone who I knew on the ship! Are there any more of you out there? Read more →

Figuring out how much of what fats you eat

Clyde, Whoah...that's a lot to remember. The info on the types of fats is often not available, or unclear. How about 1 cup Haagen Daaz a day and we'll call it even? :) Seems a little complicated and hard to... Read more →

Natural weight "set point" for ALL of us

Each of us have a natural body weight below which the body increases its resistance to further weight loss. This set point is dependent on fitness level (exercise level), metabolic rate (exercise and nutrition habits), history (past overweight results in... Read more →

"Kind Bar" is loaded with junk sugar made to sound healthy

Clyde, One day, I was rushed around most of the day. I ended up eating 5 Kind bars over the course of the day (1100 calories or so), wishing I had some real food, but didn't. At the end of... Read more →

Eating only one kind of fat is a problem

Clyde, You've made it clear that too much fat of any kind is not healthy or useful. But if I ate a diet of 50% fat, the fats are not all "equal" are they? EG if I ate 50% saturated... Read more →

Breakfast before a 6 hour ride

Clyde, There's at least objective merit to the idea that different individuals have different physiological needs. I think little research has been done on this. For example, take 10 athletes and feed them all pancakes for breakfast before an 8... Read more →

Bloating

Clyde, Perhaps you have some insight into this--I've found, especially recently, that I'm getting an uncomfortably full feeling, not overt bloating or gas, but notably enlarged stomach, even after eating modestly. It surprises me some days, and since I've eaten... Read more →