The Ageless Heart for Women By Al Sears

The Ageless Heart for Women By: Al Sears MD

Your Health Litmus Test n Learn A Fast and Easy System That: n n n 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: n Rapidly Changed Environment with Little Genetic Adaptation Common Solution: n n 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 n What Has Changed in Your Food? n How Do You Change it Back?

How Has Your Activity Changed? n How Do You Restore The Challenges of Your Natural Environment? n n Predator or Prey Brief Fight or Flight Determine Capacities Restore Lost Capacity

STANDARD HEART DISEASE RECOMMENDATIONS You Must: Ø Ø Ø 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 % of Fat 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 n n n 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? n n 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 n Physician’s Health Study - 15, 000 men n High homocysteine = 3 times heart attack risk regardless of cholesterol. n 20 studies linked homocysteine and cardiac events. n You can lower homocysteine with B vitamins at less than $10 per month.

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

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-3 s Ø Fish Ø Eggs Ø Olive Oil Ø Avocados Ø Nuts

Quality Carbohydrates n n n Use Glycemic Index. 2 Simple Rules: n Don’t eat anything made from grains. n Don’t eat anything made from potatoes. All Natural Fruits and Vegetables are OK.

Trans Fats Found in: Bread, Cereal, Chips, Crackers, Cookies, Pastries n Fast Food: French Fries, Onion Rings, Chicken Nuggets n Trans fats are worse than saturated fat (Omega-6 s) and often found in low fat foods

7 Real Health Foods n n n n 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 n 2. Gradually Increase Intensity n 3. Train for Gradually Earlier Maximum Challenge. n

Control the Fire n Use Homocysteine to Monitor n n n Normal below 11. 4 Below 8 optimal High Dose B Vitamins n n n Vit B 12 Folic acid Vit B 6 Riboflavin TMG 500 mcg 800 mcg 25 mg 500 mg

BIOLOGICAL MARKERS Co. Q 10 n Declines as much as 80% with age n Decline is linked to diseases & illnesses of age – especially cardiovascular

Building Heart Health Coenzyme Q 10 deficiency epidemic. n Over 100 studies support heart benefit. n 50% of patients taking BP meds can stop them just by taking Co. Q 10. n

Heart Disease in Women Y More than half who die are women. Y Heart disease claims more women’s lives than next 6 killers combined. Y Heart disease claims 950, 000 lives each year. Y 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 Y 29% of women have high blood pressure. Y 64. 5% of women with high blood pressure do not have it under control. Y 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 Y Women are 20% more likely than men to die in the hospital following a heart attack. Y Women routinely receive less aggressive or delayed treatment. Y 40% of women die within one year of a heart attack compared with 24% of men. Y Only 25% of heart disease research participants are women. Tennen, Melissa. "Women and Heart Disease: In the ER, " Health Ato. Z. Viewed 6/28/2005

Women Don’t Know Their Risk Factors Y Only 5% of women with high blood pressure knew its link to heart disease. Y Only 15% of obese women linked it to heart disease. Y 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 Y Traditional “cardio” lowers heart reserve capacity. Y Low exercise capacity is linked to higher mortality in women. 1 Y 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-Co. A reductase inhibitors on coenzyme Q 10: possible biochemical/clinical implications. Drug Saf 2005; 28(8): 659 -76

Menopause Increases Risk Y A woman’s arteries stiffen after menopause. 1 Y 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 Y Low HDL Cholesterol Y High Triglycerides Y High Fasting Blood Sugar Y High Blood Pressure Y High Abdominal Body Fat Note: LDL Cholesterol is not on list National Cholesterol Education Program

Triglycerides Present Worse Risk to Women Y After age 50, high triglycerides become a independent risk factor for heart disease in women. 1 Y 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(9 A): 22 Q-25 Q 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 Y HDL cholesterol more accurately predicts heart disease risk in women than LDL cholesterol Y 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. p 30 -42.

Additional Risk Factors to Consider Y Homocysteine -- high homocysteine nearly doubles heart disease risk in women. 1 Y 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 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 Y Low GL diet decreases clotting agent plasminogen by 39% vs. a 33% increase from a low fat diet. 1 Y 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 Y Low GL diet decreases abdominal obesity better than low fat diet. Y Low GL diet increases HDL cholesterol levels -- low fat diet has no effect on HDL levels. Y 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 YWomen 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 Y Polyunsaturated fats reduce relative heart disease risk by 25%. 1 Y Saturated fats increase both LDL and HDL cholesterol levels -- they do not damage the heart. 2 Y 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 Y A woman’s arteries stiffen dramatically after menopause--vitamin C helps keep arteries supple. Y 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 Y Vitamins B 6, B 12, and folate reduce homocysteine. Y Women with high homocysteine are usually deficient in these nutrients. Gupta A, et al. High homocysteine, low folate, and low vitamin B 6 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 Y Cells divide – tiny portion of telomere is lost. Y Each generation of cells have shorter telomeres. Y When telomere is short enough, the cell enters programmed cell death Y As telomere shortens, cell behavior changes.

Protecting Your Telomeres to Stay Young Y High homocysteine levels speed shortening of telomeres. 1 Y 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 Y L-carnitine slows the development of cardiovascular disease. 1 Y 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 Q 10 Required for Heart Health Y People experiencing a heart attack recover more quickly when given Co. Q 10. Y Co. Q 10 reduced incidence of second heart attacks by half. Singh RB, et al. Randomized, double-blind, placebo-controlled trial of coenzyme Q 10 in patients with acute myocardiol infarction. Cardiovasc Drugs Ther 1998; 12(4): 347 -53

Women Have Lower Co. Q 10 Y Our own study found women have lower average levels of Co. Q 10 than men. Y Women were more likely to be deficient in Co. Q 10 than men (27. 5% vs. 20%)

Omega-3 Essential Fatty Acids Protect Heart Y Higher consumption of omega-3 s reduces heart disease risk. 1 Y 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): 171 S-175 S 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 Y Co. Q 10: 2. 5 -3. 5 ng/ml (therapeutic) Y Homocysteine: less than 8 mmol/L Y Triglycerides: Less than 100 mg/d. L Y Insulin: Less than 10 mc. U/ml Y C-Reactive Protein: Less than 1 unit Y IGF-1: Individualize Y Sex Steroids: Individualize

PHYSICAL MARKERS OF AGING Y Lung Capacity Y Cardiac Output Y Muscle Mass Y Bone Density Y Body Fat

PHYSICAL MARKERS

Age-related Loss of Muscle Y MUSCLE LOSS = Lose average of three pounds of muscle each decade Y Begins at age 25; by age 50 have lost about 10% of muscle. Y Additional 40% of muscle is lost between age 50 to 80.

Fat Replaces Muscle Y FAT slowly but relentlessly advances with age in nearly all women YIncrease centripetal distribution with loss of sex steroids. Y Only 60% of the obese reach 60 in contrast to 90% of the non-obese. Y Obesity is increasing about 1% per year in the population.

Traditional Aerobics Ineffective Y Aerobics + diet only marginally increases weight loss vs. diet alone. 1 Y Most weight loss from traditional diet and exercise returns within 3 years. 2 Y 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 Y Interval training in CHF patients increased endurance and oxygen capacity more than traditional cardio. 1 Y Interval training gave better results with less stress on the heart muscle. 1 Y 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: n Rapidly Changed Environment with Little Genetic Change Solution: n Mimic Changing Your Environment Back

2 Simple Rules n Eat What You Like the Taste of n 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 n Use Glycemic Index. n Then eat fruits and vegetables as you like. n Don’t eat anything made from grains.

5 Best Sources of Omega-3 s Ø Fish Ø Eggs Ø Olive Oil Ø Avocados Ø Nuts

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

How Has Your Activity Changed? n Restore The Challenges of Your Natural Environment Predator or Prey n Brief Fight or Flight n Determine Capacities n Restore Lost Capacity n

® 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.

® 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.

PACE® Twin Study: LBM

Use Anything that Gives Your Heart and Lungs a Challenge n Running n Rowing n Swimming n Stair-stepper n Elliptical Machines n Bicycling n Circuit Training n Rope Jumping n Hindu Squats n Kettle Bells n Calisthenics

Sample P. A. C. E. Using Running 1 2 3 30 sec Jog Mild Mod Run 30 sec 1 min 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 125 118 112 114 118 % 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 n 1 st Place Miss West Palm Beach 2003

Fast and Effective Exercise Interval Training Y Gradually Shorten Intervals Y Gradually Increase Intensity Y Train for Gradually Earlier Maximum Challenge. Y Takes as Little as 12 Minutes.

PACE Action Plan for Women Y Choose an activity you love: dance, swimming, biking, hiking… Y Work hard for 1 minute, go easy for two minutes--repeat for 10 -20 minutes. Y Gradually build intensity and shorten intervals. Y Do strength training 3 times a week.

Simplified Heart Cure Vs Simplified Atkins Diet Atkins Y Carbs are Bad Y Fat is Good Y Protein is Good Heart Cure Y Eat Foods that Tastes Good to You Y Choose Naturally Occurring Foods in their Natural Form

An Eating Action Plan Y Eat protein at every meal. Y Limit carbohydrates by reducing grains. Y 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 Y Co. Q 10: 400 mg for heart disease Y Vitamin C: 500 mg twice each day Y B 6: 25 mg Y B 12: 500 mcg Y Folate: 800 mcg Y ALA: Cod Liver Oil 5 -30 ml /day Y L-arginine: 500 mg Y L-carnitine: 500 mg Y Ribose: 5 gm

Resources Available www. Wellness. Research. org www. Al. Sears. MD. com