Transcript Woman`s Ageless Heart 2005 - Wellness Research Foundation

The Ageless Heart for
Women
By:
Al Sears MD
Your Health Litmus Test

Learn A Fast and Easy System That:

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
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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 Principle
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
Healthy Eating Made Simple
Return to Your Natural Diet

What Has Changed in Your Food?

How Do You Change it Back?
How Has Your Activity
Changed?

How Do You Restore The Challenges of
Your Natural Environment?
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Predator or Prey
Brief Fight or Flight
Determine Capacities
Restore Lost Capacity
STANDARD HEART DISEASE
RECOMMENDATIONS
You Must:


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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
% of Fat
325 283
55
226 222 221
42
15
8
7
Fat LBS
119
33
18
15
L.B.M
164
193 205 206
Cholesterol: The Red Herring
80% of people who have heart
attacks have the same
cholesterol profiles as those
who don’t have heart attacks.
National Cholesterol Education
Program
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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?
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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 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.
“What If It’s All Been a Big Fat Lie?”
Typical American Diet
Fats
35%
Protein
16%
Carbs
49%
Pre-Agricultural Diet
Fats
38%
Protein
31%
Carbs
31%
Eat More Fat
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 Protein
-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-3s
 Fish
 Eggs
 Olive
Oil
 Avocados
 Nuts
Production of High Fructose Corn Syrup
5000
Millions of Bushels
4000
3000
2000
1000
0
Before 1970
1970-1979
1980-1989
1990-1999
Quality Carbohydrates
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
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:
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 Foods
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Greens-fed Red Meat
Fish
Eggs
Nuts
Greens
Brightly Colored Veggies
Berries
®
PACE
P = Progressively
A = Accelerating
C = Cardiopulmonary
E = Exertion
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.

Control the Fire
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Use Homocysteine to Monitor
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Normal below 11.4
Below 8 optimal
High Dose B Vitamins
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Vit B12
Folic acid
Vit B6
Riboflavin
TMG
500mcg
800mcg
25 mg
25 mg
500 mg
BIOLOGICAL MARKERS
CoQ10

Declines as much as 80% with age

Decline is linked to diseases & illnesses of
age – especially cardiovascular
Building 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.

Heart 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.
"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
 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 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.
Tennen, Melissa. "Women and Heart Disease: In the ER," Health AtoZ. Viewed
6/28/2005
Women 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.
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 “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 Risk
 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 Menopause
 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
 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 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
Castiglioni A, Neuman R. HDL Cholesterol: What Is Its True Clinical
Significance? Emergency Medicine. Jan 2003. p30-42.
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
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
40
30
20
10
0
-10
-20
-30
-40
-50
Red Meat
High Fat Dairy
Weight
1982-1992
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
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 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
 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
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 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 polyunsaturated 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
 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
 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
TELOMERES
 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
 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
 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
 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 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%)
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
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 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
PHYSICAL MARKERS OF
AGING
 Lung Capacity
 Cardiac Output
 Muscle Mass
 Bone Density
 Body Fat
Lung Volume
M EN
Liters
5
4.5
4
3.5
3
2.5
2
1.5
1
0.5
0
WOM EN
25 30 35 40 45 50 55 60 65 70 75 80
Age
PHYSICAL MARKERS
Maximum Heart Rate
190
Heart Rate
180
170
160
150
140
30
35
40
45
50
55
60
65
70
75
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.
Fat 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.
Traditional 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
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 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 = Progressively
A = Accelerating
C = Cardiopulmonary
E = Exertion
Single Unifying Principle
Common Cause:

Rapidly
Changed
Environment
with Little
Genetic Change
Solution:

Mimic Changing
Your
Environment
Back
2 Simple Rules
 Eat
What You Like the Taste
of
 Chose
from Foods that Occur
in their Natural Form
Quality Protein
•
•
•
•
•
Free Range Eggs
Grass-Fed Beef
Wild Alaskan Salmon
Free-Roaming Chicken
Organic Dairy
Quality Carbs
 Use
Glycemic Index.
 Then eat fruits and vegetables
as you like.
 Don’t eat anything made from
grains.
5 Best Sources of Omega-3s
 Fish
 Eggs
 Olive
Oil
 Avocados
 Nuts
7 Real Health Foods







Greens-fed Red Meat
Fish
Eggs
Nuts
Greens
Brightly Colored Veggies
Berries
How Has Your Activity Changed?

Restore The Challenges of Your
Natural Environment
Predator or Prey
 Brief Fight or Flight
 Determine Capacities
 Restore Lost Capacity

®
PACE
P = Progressively
A = Accelerating
C = Cardiopulmonary
E = Exertion
Exercise with a Different Goal
Interval Train with 3 New Features
1. Gradually Shorten Intervals
2. Gradually Increase Intensity
3. Train for Earlier Peak
Challenge.
Exercise Intensity and Risk of Death
w
M
od
Lo
er
at
e
h
H
ig
Risk of
Death
0.98
0.96
0.94
0.92
0.9
0.88
0.86
0.84
0.82
Exercise Intensity
®
PACE The
Twin Study
 Maternal twin sisters followed
different exercise plans.
 One did traditional cardio
exercise.
 While other followed the
P.A.C.E. plan.
Changes 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.
LBS
BODY FAT LOSS
18
17
16
15
14
13
12
11
10
9
8
7
6
5
4
3
2
1
0
Trad.Cardio
P.A.C.E
4
8
12
16
WEEKS
® Twin Study: LBM
PACELEAN
BODY MASS
9
8
7
6
5
4
3
2
1
0
-1
-2
CHANGE IN %
4
DURATION
P.A.C.E
8
12
16
WEEKS
Use Anything that Gives Your
Heart and Lungs a Challenge
 Running
 Rowing
 Swimming
 Stair-stepper
 Elliptical
Machines
 Bicycling
 Circuit Training
 Rope Jumping  Hindu Squats
 Kettle Bells
 Calisthenics
Sample P.A.C.E. Using Running
1
2
3
30 sec 30 sec 30 sec
Jog
Mild
Mod
Run
Run
30 sec 30 sec 1 min
Walk
Walk
Walk
4
20 sec
Hard
Run
40 sec
Walk
5
6
20 sec 30 sec
Hard
Jog
Run
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
Fast and Effective Exercise
Interval Training
 Gradually Shorten Intervals
 Gradually Increase Intensity
 Train for Gradually Earlier Maximum
Challenge.
 Takes as Little as 12 Minutes.
PACE 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.
Simplified Heart Cure Vs
Simplified Atkins Diet
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 Plan
 Eat protein at every meal.
 Limit carbohydrates by reducing grains.
 Choose natural fats.
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.
Supplements: 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
Resources Available
www.WellnessResearch.org
www.AlSearsMD.com