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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
