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

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Presentation on theme: "The Ageless Heart for Women By: Al Sears MD. Your Health Litmus Test Learn A Fast and Easy System That: Reverses Heart Disease Rebalances Your Eating."— Presentation transcript:

1 The Ageless Heart for Women By: Al Sears MD

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4 Your 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 withoutCardio 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 withoutCardio Exercise Dramatically Increase Available Energy Reverses Many Changes of Aging

5 Single 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

6 Healthy 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?

7 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

8 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

9 RF's Body Composition Weight % of Fat Fat LBS L.B.M

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12 Cholesterol: The Red Herring 80% of people who have heart attacks have the same cholesterol profiles as those who dont have heart attacks.

13 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

14 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, 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.

15 The Best Predictor of CV Risk Physicians 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. Physicians 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.

16 What If Its All Been a Big Fat Lie?

17 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 beef20:1 Wild fish3:1 Grass-fed beef0.16:1

18 Quality 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

19 5 Best Sources of Omega-3s Fish Eggs Olive Oil Avocados Nuts Fish Eggs Olive Oil Avocados Nuts

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21 Quality Carbohydrates Use Glycemic Index. 2 Simple Rules: Dont eat anything made from grains. Dont eat anything made from potatoes. All Natural Fruits and Vegetables are OK. Use Glycemic Index. 2 Simple Rules: Dont eat anything made from grains. Dont eat anything made from potatoes. All Natural Fruits and Vegetables are OK.

22 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

23 7 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

24 PACE ® P = Progressively A = Accelerating C = Cardiopulmonary E = Exertion P = Progressively A = Accelerating C = Cardiopulmonary E = Exertion

25 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.

26 Control 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

27 BIOLOGICAL 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

28 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. Coenzyme Q10 deficiency epidemic. Over 100 studies support heart benefit. 50% of patients taking BP meds can stop them just by taking CoQ10.

29 Heart Disease in Women More than half who die are women. Heart disease claims more womens 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 womens 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.

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

31 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, Morbidity and Mortality. 1/14/2005

32 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. 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

33 Women Dont 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):

34 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 Gulati M, et al. The Prognostic value of a nomogram for exercise capacity in women. NEJM 2005; 353(5): Hargreaves IP, et al. The Effect of HMG-CoA reductase inhibitors on coenzyme Q10: possible biochemical/clinical implications. Drug Saf 2005; 28(8):

35 Menopause Increases Risk A womans arteries stiffen after menopause. 1 Hormone mimicking drugs do not protect against heart disease. 2 A womans arteries stiffen after menopause. 1 Hormone mimicking drugs do not protect against heart disease Takahashi K, Miura S, et al. Impact of Menopause on the Augmentation of Arterial Stiffness with Aging. Gynecol Obstet Invest 2005; 60(3): Schneider D, Hsia J. Coronary heart disease prevention in menopausal women. Expert in Opin Pharmacother 2005; 6(5):

36 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 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

37 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 womans 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 womans risk by 75% vs. a 30% risk increase in men 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):

38 HDL Cholesterol Protects Womens 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

39 HDL More Important than LDL Cholesterol Castiglioni A, Neuman R. HDL Cholesterol: What Is Its True Clinical Significance? Emergency Medicine. Jan p30-42.

40 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% 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:

41 Low Fat Diet Trends Increased Womens 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):

42 A Low Glycemic Load diet lowers triglycerides by 37.2% vs. 19.1% for low fat diet 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):

43 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 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): 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):

44 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):

45 Protein Protects a Womans Heart Women eating the most protein have a 26% lower risk of heart disease than those who eat the least Hu FB, et al. Dietary protein and risk of ischemic heart disease in women. Am J Clin Nutr 1999; 70(2):

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

47 Vitamin C: Another Vascular Benefit for Women A womans 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 womans 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):

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

49 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. 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.

50 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% Xu D, et al. Homocysteine accelerates endothelial cell senescense. FEBS Lett 2000; 470(1): Yokoo S, et al. Slow down of age-dependent telomere shortening… J Cell Biochem 2004; 93(3):

51 Amino Acids Nourish a Womans 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 Shankar SS, et al. L-carnitine may attentuate free fatty acid-induced endothelial dysfunction. Ann NY Acad Sci 2004; 1033: Bednarz B, et al. L-arginine supplementation prolongs exercise capacity in congestive heart failure. Kardiol Pol 2004; 60(4):

52 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):

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%) 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%)

54 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 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):

55 Healthy Heart Goals CoQ10: 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: 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

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

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58 PHYSICAL MARKERS

59 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.

60 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. 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.

61 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 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 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: Miller WC. How effective are traditional dietary and exercise interventions for weight loss? Med. and Science in Sports and Exercise 1999; 31(8): Rognmo O, et al. High Intensity Aerobic Interval Exercise is Superior to Moderate Intensity Exercise Eur J Cardiovasc Prev Rehab 2004; 11(3):

62 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 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 (3): Intense Interval Training Deemed Effective, Intelihealth.com. 6/29/2005

63 P.A.C.E. P = Progressively A = Accelerating C = Cardiopulmonary E = Exertion P = Progressively A = Accelerating C = Cardiopulmonary E = Exertion

64 Single 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

65 2 Simple Rules Eat 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

66 Quality 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

67 Quality Carbs Use Glycemic Index. Then eat fruits and vegetables as you like. Dont eat anything made from grains. Use Glycemic Index. Then eat fruits and vegetables as you like. Dont eat anything made from grains.

68 5 Best Sources of Omega-3s Fish Eggs Olive Oil Avocados Nuts Fish Eggs Olive Oil Avocados Nuts

69 7 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

70 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

71 PACE ® P = Progressively A = Accelerating C = Cardiopulmonary E = Exertion P = Progressively A = Accelerating C = Cardiopulmonary E = Exertion

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

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74 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. Maternal twin sisters followed different exercise plans. One did traditional cardio exercise. While other followed the P.A.C.E. plan.

75 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. 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.

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77 PACE ® Twin Study: LBM

78 Use 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

79 Sample P.A.C.E. Using Running sec Jog 30 sec Mild Run 30 sec Mod Run 20 sec Hard Run 20 sec Hard Run 30 sec Jog 30 sec Walk 30 sec Walk 1 min Walk 40 sec Walk 40 sec Walk

80 V. T's Body Composition Weight % of Fat LBS of Fat L.B.M st Place Miss West Palm Beach 2003

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82 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.

83 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 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 minutes. Gradually build intensity and shorten intervals. Do strength training 3 times a week.

84 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

85 An 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.

86 A Sudden Change in a Stabile Environment P icture 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. P icture 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.

87 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 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

88 Resources Available

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