The Ageless Heart for Women By: Al Sears MD. Your Health Litmus Test Learn A Fast and Easy System...

The Ageless Heart for Women

By: Al Sears MD

The Ageless Heart for Women

By: Al Sears MD

Your Health Litmus TestYour Health Litmus Test

Learn A Fast and Easy System That: Reverses Heart Disease Rebalances Your Eating without “Diets” Makes You Lean Again Restores Heart and Lung Capacity without

“Cardio” Exercise Dramatically Increase Available Energy Reverses Many Changes of Aging

Learn A Fast and Easy System That: Reverses Heart Disease Rebalances Your Eating without “Diets” Makes You Lean Again Restores Heart and Lung Capacity without

“Cardio” Exercise Dramatically Increase Available Energy Reverses Many Changes of Aging

Single Unifying PrincipleSingle Unifying Principle

Common Cause:

Rapidly Changed Environment with Little Genetic Adaptation

Common Cause:

Rapidly Changed Environment with Little Genetic Adaptation

Common Solution:

Use Science to Determine How We Changed Our Environment

Use Science to Mimic Changing Our Environment Back

Common Solution:

Use Science to Determine How We Changed Our Environment

Use Science to Mimic Changing Our Environment Back

Healthy Eating Made SimpleHealthy Eating Made Simple

Return to Your Natural Diet

What Has Changed in Your Food?

How Do You Change it Back?

Return to Your Natural Diet

What Has Changed in Your Food?

How Do You Change it Back?

How Has Your Activity Changed?

How Has Your Activity Changed?

How Do You Restore The Challenges of Your Natural Environment?

Predator or Prey Brief Fight or Flight Determine Capacities Restore Lost Capacity

How Do You Restore The Challenges of Your Natural Environment?

Predator or Prey Brief Fight or Flight Determine Capacities Restore Lost Capacity

STANDARD HEART DISEASE RECOMMENDATIONS

You Must:

STANDARD HEART DISEASE RECOMMENDATIONS

You Must: Lower Fat and Cholesterol in Your

Diet Monitor Your Blood Cholesterol and

Lower with Drugs Spend More Time Doing “Cardio”

Exercise

Lower Fat and Cholesterol in Your Diet

Monitor Your Blood Cholesterol and Lower with Drugs

Spend More Time Doing “Cardio” Exercise

RF's Body Composition

Weight 325 283 226 222 221

% of Fat  55 42 15 8 7

Fat LBS   119 33 18 15

L.B.M   164 193 205 206

Cholesterol: The Red HerringCholesterol: The Red Herring

80% of people who have heart attacks have the same cholesterol profiles as those who don’t have heart attacks.

80% of people who have heart attacks have the same cholesterol profiles as those who don’t have heart attacks.

National Cholesterol Education Program

National Cholesterol Education Program

Cholesterol-lowering drugs are being prescribed to 13 million people.

The new NCEP guidelines include more people. Under new guidelines, the number may climb to 36 million

Recent Pfizer study recommends statins to patients with normal cholesterol levels

Cholesterol-lowering drugs are being prescribed to 13 million people.

The new NCEP guidelines include more people. Under new guidelines, the number may climb to 36 million

Recent Pfizer study recommends statins to patients with normal cholesterol levels

But Who Is the NCEP?But Who Is the NCEP?

8 of the 9 NCEP doctors made money from cholesterol-lowering drugs.

2 own stock in statin drugs. 2 others worked for drug companies after setting

the guidelines. One was a consultant for 10 drug companies.

Source: USA Today, October, 2004.

8 of the 9 NCEP doctors made money from cholesterol-lowering drugs.

2 own stock in statin drugs. 2 others worked for drug companies after setting

the guidelines. One was a consultant for 10 drug companies.

Source: USA Today, October, 2004.

The Best Predictor of CV RiskThe Best Predictor of CV Risk

Physician’s Health Study - 15,000 men High homocysteine = 3 times heart attack risk

regardless of cholesterol. 20 studies linked homocysteine and cardiac

events.You can lower homocysteine with B vitamins at

less than $10 per month.

Physician’s Health Study - 15,000 men High homocysteine = 3 times heart attack risk

regardless of cholesterol. 20 studies linked homocysteine and cardiac

events.You can lower homocysteine with B vitamins at

less than $10 per month.

“What If It’s All Been a Big Fat Lie?”“What If It’s All Been a Big Fat Lie?”

Pre-Agricultural Diet

Protein31%

Carbs31%

Fats38%

Typical American Diet

Carbs49%

Fats35%

Protein16%

Eat More Fat Eat More Fat Returning to natural sources must address

the adulteration of animal fat by modern food industry.

Returning to natural sources must address the adulteration of animal fat by modern

food industry.

Ratio of Omega 6 to Omega 3 fatty acids

Grain-fed beef 20:1

Wild fish 3:1

Grass-fed beef 0.16:1

Quality ProteinQuality Protein

-Free Range Eggs

-Grass-Fed Beef

-Wild Alaskan Salmon

-Free-Roaming Chicken

-Organic Dairy

-No Processed Meats

-No Deep Frying

-Free Range Eggs

-Grass-Fed Beef

-Wild Alaskan Salmon

-Free-Roaming Chicken

-Organic Dairy

-No Processed Meats

-No Deep Frying

5 Best Sources of Omega-3s5 Best Sources of Omega-3s

Fish Eggs Olive Oil Avocados Nuts

Fish Eggs Olive Oil Avocados Nuts

0

1000

2000

3000

4000

5000

Mill

ions

of

Bus

hels

Before 1970 1970-1979 1980-1989 1990-1999

Production of High Fructose Corn Syrup

Quality CarbohydratesQuality Carbohydrates

Use Glycemic Index. 2 Simple Rules:

Don’t eat anything made from grains. Don’t eat anything made from potatoes.

All Natural Fruits and Vegetables are OK.

Use Glycemic Index. 2 Simple Rules:

Don’t eat anything made from grains. Don’t eat anything made from potatoes.

All Natural Fruits and Vegetables are OK.

Trans Fats Found in:Trans Fats Found in: Bread, Cereal, Chips, Crackers,

Cookies, Pastries Fast Food: French Fries, Onion

Rings, Chicken Nuggets

Trans fats are worse than saturated fat (Omega-6s) and often found in low fat foods

Bread, Cereal, Chips, Crackers, Cookies, Pastries

Fast Food: French Fries, Onion Rings, Chicken Nuggets

Trans fats are worse than saturated fat (Omega-6s) and often found in low fat foods

7 Real Health Foods7 Real Health Foods Greens-fed Red Meat Fish Eggs Nuts Greens Brightly Colored Veggies Berries

Greens-fed Red Meat Fish Eggs Nuts Greens Brightly Colored Veggies Berries

PACE®PACE®

P = Progressively

A = Accelerating

C = Cardiopulmonary

E = Exertion

P = Progressively

A = Accelerating

C = Cardiopulmonary

E = Exertion

Exercise with a Different Goal

Interval Training with 3 New Features

Exercise with a Different Goal

Interval Training with 3 New Features

1. Gradually Shorten Intervals 2. Gradually Increase Intensity 3. Train for Gradually Earlier

Maximum Challenge.

1. Gradually Shorten Intervals 2. Gradually Increase Intensity 3. Train for Gradually Earlier

Maximum Challenge.

Control the FireControl the Fire

Use Homocysteine to Monitor Normal below 11.4 Below 8 optimal

High Dose B Vitamins Vit B12 500mcg Folic acid 800mcg Vit B6 25 mg Riboflavin 25 mg TMG 500 mg

Use Homocysteine to Monitor Normal below 11.4 Below 8 optimal

High Dose B Vitamins Vit B12 500mcg Folic acid 800mcg Vit B6 25 mg Riboflavin 25 mg TMG 500 mg

BIOLOGICAL MARKERSBIOLOGICAL MARKERS

CoQ10 Declines as much as 80% with age

Decline is linked to diseases & illnesses of age – especially cardiovascular

CoQ10 Declines as much as 80% with age

Decline is linked to diseases & illnesses of age – especially cardiovascular

Building Heart HealthBuilding Heart Health

Coenzyme Q10 deficiency epidemic. Over 100 studies support heart

benefit. 50% of patients taking BP meds can

stop them just by taking CoQ10.

Coenzyme Q10 deficiency epidemic. Over 100 studies support heart

benefit. 50% of patients taking BP meds can

stop them just by taking CoQ10.

Heart Disease in WomenHeart Disease in Women

More than half who die are women. Heart disease claims more women’s

lives than next 6 killers combined. Heart disease claims 950,000 lives

each year. Each minute another woman dies

from heart disease.

More than half who die are women. Heart disease claims more women’s

lives than next 6 killers combined. Heart disease claims 950,000 lives

each year. Each minute another woman dies

from heart disease.

"Heart Disease and Stroke Statistics—2005 Update," American Heart Association.

"Heart Disease and Stroke Statistics—2005 Update," American Heart Association. Viewed 6/28/2005

Hypertension More Prevalent in Women

Hypertension More Prevalent in Women

29% of women have high blood pressure.

64.5% of women with high blood pressure do not have it under control.

30% of women with high blood pressure are unaware of their condition.

29% of women have high blood pressure.

64.5% of women with high blood pressure do not have it under control.

30% of women with high blood pressure are unaware of their condition.

Glover MI, et al. Racial/ethnic disparities in prevalence, treatment, and control of hypertension—United States, 1999-2002. Morbidity and Mortality. 1/14/2005

Lack Of Awareness Worsens RisksLack Of Awareness Worsens Risks

Women are 20% more likely than men to die in the hospital following a heart attack.

Women routinely receive less aggressive or delayed treatment.

40% of women die within one year of a heart attack compared with 24% of men.

Only 25% of heart disease research participants are women.

Women are 20% more likely than men to die in the hospital following a heart attack.

Women routinely receive less aggressive or delayed treatment.

40% of women die within one year of a heart attack compared with 24% of men.

Only 25% of heart disease research participants are women.

Tennen, Melissa. "Women and Heart Disease: In the ER," Health AtoZ. Viewed 6/28/2005

Women Don’t Know Their Risk FactorsWomen Don’t Know Their Risk Factors

Only 5% of women with high blood pressure knew its link to heart disease.

Only 15% of obese women linked it to heart disease.

Only 44% of smokers knew smoking may have caused their heart disease.

Only 5% of women with high blood pressure knew its link to heart disease.

Only 15% of obese women linked it to heart disease.

Only 44% of smokers knew smoking may have caused their heart disease.

Murphy B, Worcester M, et al. Causal attributions for coronary heart disease among female cardiac patients. J Cardiopulm Rehabil 2005; 25(3): 135-43

Traditional Treatments Make Aging Changes Worse in Women

Traditional Treatments Make Aging Changes Worse in Women

Traditional “cardio” lowers heart reserve capacity.

Low exercise capacity is linked to higher mortality in women.1

Statin drugs limit gains in exercise capacity.2

Traditional “cardio” lowers heart reserve capacity.

Low exercise capacity is linked to higher mortality in women.1

Statin drugs limit gains in exercise capacity.2

1. Gulati M, et al. The Prognostic value of a nomogram for exercise capacity in women. NEJM 2005; 353(5): 468-7875

2. Hargreaves IP, et al. The Effect of HMG-CoA reductase inhibitors on coenzyme Q10: possible biochemical/clinical implications. Drug Saf 2005; 28(8): 659-76

Menopause Increases RiskMenopause Increases Risk

A woman’s arteries stiffen after menopause.1

Hormone mimicking drugs do not protect against heart disease.2

A woman’s arteries stiffen after menopause.1

Hormone mimicking drugs do not protect against heart disease.2

1. Takahashi K, Miura S, et al. Impact of Menopause on the Augmentation of Arterial Stiffness with Aging. Gynecol Obstet Invest 2005; 60(3): 162-66

2. Schneider D, Hsia J. Coronary heart disease prevention in menopausal women. Expert in Opin Pharmacother 2005; 6(5): 695-705.

Top Five Risk Factors for Women After MenopauseTop Five Risk Factors for Women After Menopause

Low HDL Cholesterol High Triglycerides High Fasting Blood Sugar High Blood Pressure High Abdominal Body Fat

Note: LDL Cholesterol is not on list

Low HDL Cholesterol High Triglycerides High Fasting Blood Sugar High Blood Pressure High Abdominal Body Fat

Note: LDL Cholesterol is not on list

National Cholesterol Education Program

Triglycerides Present Worse Risk to Women

Triglycerides Present Worse Risk to Women

After age 50, high triglycerides become a independent risk factor for heart disease in women.1

An 88 milligram per deciliter increase in triglyceride levels raises a woman’s risk by 75% vs. a 30% risk increase in men.2

After age 50, high triglycerides become a independent risk factor for heart disease in women.1

An 88 milligram per deciliter increase in triglyceride levels raises a woman’s risk by 75% vs. a 30% risk increase in men.2

1. Gotto AM. Triglyceride as a risk factor for coronary artery disease. Am J Cardio 1998; 82(9A): 22Q-25Q

2. Cullen P. Evidence that triglycerides are an independent coronary heart disease risk factor. Am J Cardiol 2000; 86(9): 943-49

HDL Cholesterol Protects Women’s Health

HDL Cholesterol Protects Women’s Health

HDL cholesterol more accurately predicts heart disease risk in women than LDL cholesterol

As HDL levels rise, risk of mortality due to heart disease falls.

HDL cholesterol more accurately predicts heart disease risk in women than LDL cholesterol

As HDL levels rise, risk of mortality due to heart disease falls.

Jacobs DR, Mebane IL, et al. High density lipoprotein as a predictor of cardiovascular disease mortality in men and women: the follow up study of the Lipid Research Clinics Prevalence Study. Am J of Epidem; 131(1): 32-47

HDL More Important than LDL Cholesterol

HDL More Important than LDL Cholesterol

Castiglioni A, Neuman R. HDL Cholesterol: What Is Its True Clinical Significance? Emergency Medicine. Jan 2003. p30-42.

Additional Risk Factors to Consider

Additional Risk Factors to Consider

Homocysteine -- high homocysteine nearly doubles heart disease risk in women.1

Fibrinogen --elevated fibrinogen increased risk of death from heart disease by nearly 20%.2

Homocysteine -- high homocysteine nearly doubles heart disease risk in women.1

Fibrinogen --elevated fibrinogen increased risk of death from heart disease by nearly 20%.2

1. Boushey CJ, et al. A quantitative assessment of plasma homocysteine as a risk factor for vascular disease. JAMA 1995; 274(13)

2. Toss H, et al. Prognostic influence of fibrinogen and c-reactive protein levels in unstable coronary artery disease. Circulation 1997; 96: 4204-10

Low Fat Diet Trends Increased Women’s Weight

Low Fat Diet Trends Increased Women’s Weight

-50

-40

-30

-20

-10

0

10

20

30

40

1982-1992

Red MeatHigh Fat DairyWeight

Meat and dairy replaced by grain-based foods

Hu FB, et al. Trends in the Incidence of Coronary Heart Disease and Changes in Diet and Lifestyle in Women NEJM 2000; 343(8): 530-37

A Low Glycemic Load diet lowers triglycerides by 37.2%

vs. 19.1% for low fat diet.1

A Low Glycemic Load diet lowers triglycerides by 37.2%

vs. 19.1% for low fat diet.1

1. Ebbeling CB, et al. Effects of an ad libitum low-glycemic load diet on cardiovascular disease risk factors in obese young adults. Am J Clin Nutr 2005; 81(5): 976-82

Low Glycemic Load vs. Low Fat Diet

Low Glycemic Load vs. Low Fat Diet

Low GL diet decreases clotting agent plasminogen by 39% vs. a 33% increase from a low fat diet.1

High GL consumption nearly doubles relative risk of heart disease in women.2

Low GL diet decreases clotting agent plasminogen by 39% vs. a 33% increase from a low fat diet.1

High GL consumption nearly doubles relative risk of heart disease in women.2

1. Ebbeling CB, et al. Effects of an ad libitum low-glycemic load diet on cardiovascular disease risk factors in obese young adults. Am J Clin Nutr 2005; 81(5): 976-82

2. Liu S, Willett WC, et al. A prospective study of dietary glycemic load, carbohydrate intake, and risk of coronary heart disease in US women. Am J Clin Nutr 2000; 71(6): 1455-61

More Advantages to Low Glycemic Load Diet

More Advantages to Low Glycemic Load Diet

Low GL diet decreases abdominal obesity better than low fat diet.

Low GL diet increases HDL cholesterol levels -- low fat diet has no effect on HDL levels.

Low GL diet lowers fasting blood glucose -- low fat diet increases it.

Low GL diet decreases abdominal obesity better than low fat diet.

Low GL diet increases HDL cholesterol levels -- low fat diet has no effect on HDL levels.

Low GL diet lowers fasting blood glucose -- low fat diet increases it.

Lahaye SA, et al. Comparison between a low glycemic load diet and a Canada Food Guide diet in cardiac rehabilitation patients in Ontario. Can J Cariol 2005; 21(6): 489-94

Protein Protects a Woman’s Heart

Protein Protects a Woman’s Heart

Women eating the most protein have a 26% lower risk of heart disease than those who eat the least.1

Women eating the most protein have a 26% lower risk of heart disease than those who eat the least.1

1. Hu FB, et al. Dietary protein and risk of ischemic heart disease in women. Am J Clin Nutr 1999; 70(2): 221-27

Good Fats Nourish Your HeartGood Fats Nourish Your Heart Polyunsaturated fats reduce relative

heart disease risk by 25%.1

Saturated fats increase both LDL and HDL cholesterol levels -- they do not damage the heart.2

Most meats contain both poly-unsaturated and saturated fats, giving an overall benefit.2

Polyunsaturated fats reduce relative heart disease risk by 25%.1

Saturated fats increase both LDL and HDL cholesterol levels -- they do not damage the heart.2

Most meats contain both poly-unsaturated and saturated fats, giving an overall benefit.2

1. Oh K, Hu FB, et al. Dietary fat intake and risk of coronary heart disease in women: 20 years of follow-up of the nurses' health study. Am J Epidemiol 2005; 161(7): 672-9

2. Taubes, Gary. "What if it's all been a big fat lie?" Low Carb Research and Studies. 7/5/2005

Vitamin C: Another Vascular Benefit for Women

Vitamin C: Another Vascular Benefit for Women

A woman’s arteries stiffen dramatically after menopause--vitamin C helps keep arteries supple. Post-menopausal women taking vitamin C had a 26% increase in their arterial elasticity.

A woman’s arteries stiffen dramatically after menopause--vitamin C helps keep arteries supple. Post-menopausal women taking vitamin C had a 26% increase in their arterial elasticity.

Moreau KL, et al. Ascorbic acid selectively improves large elastic artery compliance in postmenopausal women. Hypertension 2005; 45(6): 1107-12

B Vitamins Best Defense Against Homocysteine

B Vitamins Best Defense Against Homocysteine

Vitamins B6, B12, and folate reduce homocysteine.

Women with high homocysteine are usually deficient in these nutrients.

Vitamins B6, B12, and folate reduce homocysteine.

Women with high homocysteine are usually deficient in these nutrients.

Gupta A, et al. High homocysteine, low folate, and low vitamin B6 concentrations. Transplantation 1998; 65(4): 544-50

Heijer M, et al. Vitamin Supplementation Reduces Blood Homocysteine Levels Arterioschler Thromb Vasc Biol 1998; 18: 356-61

TELOMERESTELOMERES Cells divide – tiny portion of telomere is

lost. Each generation of cells have shorter

telomeres. When telomere is short enough, the cell

enters programmed cell death As telomere shortens, cell behavior

changes.

Cells divide – tiny portion of telomere is lost.

Each generation of cells have shorter telomeres.

When telomere is short enough, the cell enters programmed cell death

As telomere shortens, cell behavior changes.

Protecting Your Telomeres to Stay Young

Protecting Your Telomeres to Stay Young

High homocysteine levels speed shortening of telomeres.1

High vitamin C can slow telomere loss by as much as 150%.2

High homocysteine levels speed shortening of telomeres.1

High vitamin C can slow telomere loss by as much as 150%.2

1. Xu D, et al. Homocysteine accelerates endothelial cell senescense. FEBS Lett 2000; 470(1): 20-4

2. Yokoo S, et al. Slow down of age-dependent telomere shortening… J Cell Biochem 2004; 93(3): 588-97

Amino Acids Nourish a Woman’s Heart

Amino Acids Nourish a Woman’s Heart

L-carnitine slows the development of cardiovascular disease.1

L-arginine increases exercise capacity in elders with CHF.2

L-carnitine slows the development of cardiovascular disease.1

L-arginine increases exercise capacity in elders with CHF.2

1. Shankar SS, et al. L-carnitine may attentuate free fatty acid-induced endothelial dysfunction. Ann NY Acad Sci 2004; 1033: 189-97

2. Bednarz B, et al. L-arginine supplementation prolongs exercise capacity in congestive heart failure. Kardiol Pol 2004; 60(4): 348-53

Co-Enzyme Q10 Required for Heart Health

Co-Enzyme Q10 Required for Heart Health

People experiencing a heart attack recover more quickly when given CoQ10.

CoQ10 reduced incidence of second heart attacks by half.

People experiencing a heart attack recover more quickly when given CoQ10.

CoQ10 reduced incidence of second heart attacks by half.

Singh RB, et al. Randomized, double-blind, placebo-controlled trial of coenzyme Q10 in patients with acute myocardiol infarction. Cardiovasc Drugs Ther 1998; 12(4): 347-53

Women Have Lower CoQ10Women Have Lower CoQ10

Our own study found women have lower average levels of CoQ10 than men.

Women were more likely to be deficient in CoQ10 than men (27.5% vs. 20%)

Our own study found women have lower average levels of CoQ10 than men.

Women were more likely to be deficient in CoQ10 than men (27.5% vs. 20%)

Omega-3 Essential Fatty Acids Protect Heart

Omega-3 Essential Fatty Acids Protect Heart

Higher consumption of omega-3s reduces heart disease risk.1

Alpha linolenic acid, a specific omega 3, cuts relative risk of heart disease death nearly in half for women.2

Higher consumption of omega-3s reduces heart disease risk.1

Alpha linolenic acid, a specific omega 3, cuts relative risk of heart disease death nearly in half for women.2

1. Connor WB. Importance of n-3 fatty acids in health and disease. Am J Clin Nutr 2000; 71(1): 171S-175S

2. Hu, FB, Stampfer, MJ, et al. Dietary intake of alpha-linolenic acid and risk of fatal ischemic heart disease among women. Am J Clin Nutr 1999; 69(5): 890-97

Healthy Heart GoalsHealthy Heart Goals

CoQ10: 2.5-3.5 ng/ml (therapeutic) Homocysteine: less than 8 mmol/L Triglycerides: Less than 100 mg/dL Insulin: Less than 10 mcU/ml C-Reactive Protein: Less than 1 unit IGF-1: Individualize Sex Steroids: Individualize

CoQ10: 2.5-3.5 ng/ml (therapeutic) Homocysteine: less than 8 mmol/L Triglycerides: Less than 100 mg/dL Insulin: Less than 10 mcU/ml C-Reactive Protein: Less than 1 unit IGF-1: Individualize Sex Steroids: Individualize

PHYSICAL MARKERS OF AGING

PHYSICAL MARKERS OF AGING

Lung Capacity Cardiac Output Muscle Mass Bone Density Body Fat

Lung Capacity Cardiac Output Muscle Mass Bone Density Body Fat

Lung Volume

00.5

11.5

22.5

33.5

44.5

5

25 30 35 40 45 50 55 60 65 70 75 80Age

LitersMEN

WOMEN

PHYSICAL MARKERSPHYSICAL MARKERSMaximum Heart Rate

140

150

160

170

180

190

Hea

rt R

ate

30 35 40 757045 50 55 60 65

Age-related Loss of Muscle

Age-related Loss of Muscle

MUSCLE LOSS = Lose average of three pounds of muscle each decade

Begins at age 25; by age 50 have lost about 10% of muscle.

Additional 40% of muscle is lost between age 50 to 80.

MUSCLE LOSS = Lose average of three pounds of muscle each decade

Begins at age 25; by age 50 have lost about 10% of muscle.

Additional 40% of muscle is lost between age 50 to 80.

Fat Replaces MuscleFat Replaces Muscle

FAT slowly but relentlessly advances with age in nearly all women

Increase centripetal distribution with loss of sex steroids.

Only 60% of the obese reach 60 in contrast to 90% of the non-obese.

Obesity is increasing about 1% per year in the population.

FAT slowly but relentlessly advances with age in nearly all women

Increase centripetal distribution with loss of sex steroids.

Only 60% of the obese reach 60 in contrast to 90% of the non-obese.

Obesity is increasing about 1% per year in the population.

Traditional Aerobics IneffectiveTraditional Aerobics Ineffective

Aerobics + diet only marginally increases weight loss vs. diet alone.1

Most weight loss from traditional diet and exercise returns within 3 years.2

High intensity interval training increased oxygen capacity by 17.9% vs. a 7.9% increase from moderate aerobics.3

Aerobics + diet only marginally increases weight loss vs. diet alone.1

Most weight loss from traditional diet and exercise returns within 3 years.2

High intensity interval training increased oxygen capacity by 17.9% vs. a 7.9% increase from moderate aerobics.3

1. Miller WC, et al. A meta-analysis of the last 25 years of weight loss research using diet, exercise, or diet plus exercise intervention. International Journal of Obesity; 21: 941-47

2. Miller WC. How effective are traditional dietary and exercise interventions for weight loss? Med. and Science in Sports and Exercise 1999; 31(8): 1129-34

3. Rognmo O, et al. High Intensity Aerobic Interval Exercise is Superior to Moderate Intensity Exercise Eur J Cardiovasc Prev Rehab 2004; 11(3): 216-22

Interval Training Builds Heart Muscle & Endurance

Interval Training Builds Heart Muscle & Endurance

Interval training in CHF patients increased endurance and oxygen capacity more than traditional cardio.1

Interval training gave better results with less stress on the heart muscle.1

Sprint and recovery exercise nearly doubles speed of adaptive response.2

Interval training in CHF patients increased endurance and oxygen capacity more than traditional cardio.1

Interval training gave better results with less stress on the heart muscle.1

Sprint and recovery exercise nearly doubles speed of adaptive response.2

1. Meyer K, Samek L, et al. Interval training in patients with severe chronic heart failure: analysis and recommendations for exercise procedures. Medicine & Science in Sports & Exercise. 1997 29(3):306-3122. “Intense

Interval Training Deemed Effective”, Intelihealth.com. 6/29/2005

P.A.C.E.P.A.C.E.

P = Progressively

A = Accelerating

C = Cardiopulmonary

E = Exertion

P = Progressively

A = Accelerating

C = Cardiopulmonary

E = Exertion

Single Unifying PrincipleSingle Unifying Principle

Common Cause:

Rapidly Changed Environment with Little Genetic Change

Common Cause:

Rapidly Changed Environment with Little Genetic Change

Solution:

Mimic Changing Your Environment Back

Solution:

Mimic Changing Your Environment Back

2 Simple Rules2 Simple RulesEat What You Like the Taste of

Chose from Foods that Occur in their Natural Form

Eat What You Like the Taste of

Chose from Foods that Occur in their Natural Form

Quality ProteinQuality Protein

• Free Range Eggs• Grass-Fed Beef• Wild Alaskan Salmon• Free-Roaming Chicken• Organic Dairy

• Free Range Eggs• Grass-Fed Beef• Wild Alaskan Salmon• Free-Roaming Chicken• Organic Dairy

Quality CarbsQuality Carbs

Use Glycemic Index. Then eat fruits and vegetables

as you like.Don’t eat anything made from

grains.

Use Glycemic Index. Then eat fruits and vegetables

as you like.Don’t eat anything made from

grains.

5 Best Sources of Omega-3s5 Best Sources of Omega-3s

Fish Eggs Olive Oil Avocados Nuts

Fish Eggs Olive Oil Avocados Nuts

7 Real Health Foods7 Real Health Foods Greens-fed Red Meat Fish Eggs Nuts Greens Brightly Colored Veggies Berries

Greens-fed Red Meat Fish Eggs Nuts Greens Brightly Colored Veggies Berries

How Has Your Activity Changed?How Has Your Activity Changed?

Restore The Challenges of Your Natural Environment

Predator or Prey Brief Fight or Flight Determine Capacities Restore Lost Capacity

Restore The Challenges of Your Natural Environment

Predator or Prey Brief Fight or Flight Determine Capacities Restore Lost Capacity

PACE®PACE®

P = Progressively

A = Accelerating

C = Cardiopulmonary

E = Exertion

P = Progressively

A = Accelerating

C = Cardiopulmonary

E = Exertion

Exercise with a Different Goal Interval Train with 3 New FeaturesExercise with a Different Goal Interval Train with 3 New Features

1. Gradually Shorten Intervals

2. Gradually Increase Intensity

3. Train for Earlier Peak Challenge.

1. Gradually Shorten Intervals

2. Gradually Increase Intensity

3. Train for Earlier Peak Challenge.

0.820.840.860.880.9

0.920.940.960.98

Risk of Death

Exercise Intensity

Exercise Intensity and Risk of Death

PACE® The Twin StudyPACE® The Twin Study Maternal twin sisters followed

different exercise plans. One did traditional cardio

exercise. While other followed the

P.A.C.E. plan.

Maternal twin sisters followed different exercise plans.

One did traditional cardio exercise.

While other followed the P.A.C.E. plan.

Changes in Body CompositionChanges in Body Composition

At outset both twins had 24.5% body fat. At completion traditional cardio twin had

19.5% body fat. At completion P.A.C.E. Twin had 10%

body fat. PACE® was more effective at reducing fat

and building muscle.

At outset both twins had 24.5% body fat. At completion traditional cardio twin had

19.5% body fat. At completion P.A.C.E. Twin had 10%

body fat. PACE® was more effective at reducing fat

and building muscle.

0123456789

101112131415161718

LBS

4 8 12 16WEEKS

BODY FAT LOSS

Trad.Cardio

P.A.C.E

-2-10123456789 CHANGE IN %

4 8 12 16

WEEKS

LEAN BODY MASS

DURATION

P.A.C.E

PACE® Twin Study: LBM

Use Anything that Gives Your Heart and Lungs a ChallengeUse Anything that Gives Your Heart and Lungs a Challenge

Running Rowing Swimming Bicycling Rope Jumping Calisthenics

Running Rowing Swimming Bicycling Rope Jumping Calisthenics

Stair-stepper Elliptical

Machines Circuit Training Hindu Squats Kettle Bells

Stair-stepper Elliptical

Machines Circuit Training Hindu Squats Kettle Bells

Sample P.A.C.E. Using RunningSample P.A.C.E. Using Running

1 2 3 4 5 6

30 secJog

30 sec Mild Run

30 secMod Run

20 secHard Run

20 secHard Run

30 sec Jog

30 sec Walk

30 secWalk

1 minWalk

40 secWalk

40 sec Walk

V. T's Body Composition

Weight 125 125 118 112 114 118

% of Fat 27 20 17 16 15 13

LBS of Fat 34 25 20 17 17 15

L.B.M 91 100 98 95 97 103

1st Place Miss West Palm Beach 2003 1st Place Miss West Palm Beach 2003

Fast and Effective Exercise Interval Training

Fast and Effective Exercise Interval Training

Gradually Shorten Intervals Gradually Increase Intensity Train for Gradually Earlier Maximum

Challenge. Takes as Little as 12 Minutes.

Gradually Shorten Intervals Gradually Increase Intensity Train for Gradually Earlier Maximum

Challenge. Takes as Little as 12 Minutes.

PACE Action Plan for WomenPACE Action Plan for Women

Choose an activity you love: dance, swimming, biking, hiking…

Work hard for 1 minute, go easy for two minutes--repeat for 10-20 minutes.

Gradually build intensity and shorten intervals.

Do strength training 3 times a week.

Choose an activity you love: dance, swimming, biking, hiking…

Work hard for 1 minute, go easy for two minutes--repeat for 10-20 minutes.

Gradually build intensity and shorten intervals.

Do strength training 3 times a week.

Simplified Heart Cure Vs Simplified Atkins Diet

Simplified Heart Cure Vs Simplified Atkins Diet

Atkins Carbs are Bad Fat is Good Protein is Good

Atkins Carbs are Bad Fat is Good Protein is Good

Heart Cure Eat Foods that

Tastes Good to You

Choose Naturally Occurring Foods in their Natural Form

An Eating Action PlanAn Eating Action Plan

Eat protein at every meal. Limit carbohydrates by reducing grains. Choose natural fats.

Eat protein at every meal. Limit carbohydrates by reducing grains. Choose natural fats.

A Sudden Change in a Stabile Environment

A Sudden Change in a Stabile Environment

Picture the total human evolutionary period as a single day:

Only in the last hour did we farm. Only in the last minute did we use

machines. Only in the last second did we make

processed foods our main staple.

Picture the total human evolutionary period as a single day:

Only in the last hour did we farm. Only in the last minute did we use

machines. Only in the last second did we make

processed foods our main staple.

Supplements: Action PlanSupplements: Action Plan

CoQ10: 400 mg for heart disease Vitamin C: 500 mg twice each day B6: 25 mg B12: 500 mcg Folate: 800 mcg ALA: Cod Liver Oil 5-30 ml /day L-arginine: 500 mg L-carnitine: 500 mg Ribose: 5 gm

CoQ10: 400 mg for heart disease Vitamin C: 500 mg twice each day B6: 25 mg B12: 500 mcg Folate: 800 mcg ALA: Cod Liver Oil 5-30 ml /day L-arginine: 500 mg L-carnitine: 500 mg Ribose: 5 gm

Resources AvailableResources Available

www.WellnessResearch.org

www.AlSearsMD.com

www.WellnessResearch.org

www.AlSearsMD.com