The Role of Nutrition and Exercise in Achieving Optimal Health and Longevity

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The Role of Nutrition and Exercise in Achieving
Optimal Health and Longevity Christopher B.
Heward, Ph.D. President Kronos Science
Laboratory Edmonton - March 2007
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Changes in Nutritional Requirements With Age
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The Kronos Approach To Optimal Health
We help people stay as healthy as possible
throughout their lives.
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Historical Trend In Life Expectancy at Birth
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Life Expectancy At Birth (USA)
?
Average at Age 65
Females
Males
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What is Americas Greatest Health Problem?
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Actual Causes of Death United States, 1990 and
2000
1990 Data McGinnis et al. - JAMA, November 10,
1993 2000 Data Mokdad et al. - JAMA, March 10,
2004 Vol 291, No.10
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USDA Dietary Guidelines The Food Pyramid
Old USDA
New
Harvard University
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Dietary Fat Intake and Obesity (US 1955-1990)
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Dietary Calories as Fat
Dietary Calories as Fat
40
38
of Calories from Fat
36
34
32
1955
1962
1969
1976
1983
1990
Year
from Amer Dietetic Assoc 95 417-420(1995)
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Dietary Fat Intake and Obesity (US 1955-1990)
35
42
32
40
29
38
Overweight
of Calories from Fat
26
36
23
34
20
32
1955
1962
1969
1976
1983
1990
Year
from Amer Dietetic Assoc 95 417-420(1995)
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Obesity Trends Among U.S. AdultsBRFSS, 1990
BMI Weight (Kg) / Height2 (Meters)
Source Behavioral Risk Factor Surveillance
System, CDC.
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Obesity Trends Among U.S. AdultsBRFSS, 1991
Source Behavioral Risk Factor Surveillance
System, CDC.
13
Obesity Trends Among U.S. AdultsBRFSS, 1992
Source Behavioral Risk Factor Surveillance
System, CDC.
14
Obesity Trends Among U.S. AdultsBRFSS, 1993
Source Behavioral Risk Factor Surveillance
System, CDC.
15
Obesity Trends Among U.S. AdultsBRFSS, 1994
Source Behavioral Risk Factor Surveillance
System, CDC.
16
Obesity Trends Among U.S. AdultsBRFSS, 1995
Source Behavioral Risk Factor Surveillance
System, CDC.
17
Obesity Trends Among U.S. AdultsBRFSS, 1996
Source Behavioral Risk Factor Surveillance
System, CDC.
18
Obesity Trends Among U.S. AdultsBRFSS, 1997
Source Behavioral Risk Factor Surveillance
System, CDC.
19
Obesity Trends Among U.S. AdultsBRFSS, 1998
Source Behavioral Risk Factor Surveillance
System, CDC.
20
Obesity Trends Among U.S. AdultsBRFSS, 1999
Source Behavioral Risk Factor Surveillance
System, CDC.
21
Obesity Trends Among U.S. AdultsBRFSS, 2000
Source Behavioral Risk Factor Surveillance
System, CDC.
22
Obesity Trends Among U.S. AdultsBRFSS, 2001
Source Behavioral Risk Factor Surveillance
System, CDC.
23
Obesity Trends Among U.S. AdultsBRFSS, 2002
Source Behavioral Risk Factor Surveillance
System, CDC.
24
Obesity Trends Among U.S. AdultsBRFSS, 2003
Source Behavioral Risk Factor Surveillance
System, CDC.
25
Obesity Trends Among U.S. AdultsBRFSS, 2004
Source Behavioral Risk Factor Surveillance
System, CDC.
26
Obesity Trends Among U.S. AdultsBRFSS, 2005
Source Behavioral Risk Factor Surveillance
System, CDC.
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Diabetes Worldwide Prevalence
Graphic Taken From WHO Diabetes Facts
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Obesity In Young People
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Is The Problem That People Are Uninformed?
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Maybe People Are Misinformed By The Experts

• Dr. Atkins New Diet Revolution - Atkins
• Protein Power - Eades
• Sugar Busters - Steward
• The Zone - Sears
• Dieting With The Duchess - Sarah
• Volumetrics - Rolls
• The Pritikin Principle - Pritikin
• Choose To Lose - Goor
• Eat More, Weigh Less - Ornish

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Comparison of Popular Diets - Macronutrients
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Comparison of Popular Diets - Macronutrients
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Comparison of Popular Diets - Macronutrients
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Comparison of Popular Diets - Macronutrients
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Comparison of Popular Diets - Macronutrients
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The Metabolic Imperative
Weight Stability
Energy Intake
Energy Expended

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The Metabolic Imperative
Weight Gain
Energy Expended

Energy Intake
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The Metabolic Imperative
Weight Loss
Energy Intake
Energy Expended
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Does That Mean You Should Go On A Diet?
NO!
3500 Calories 1 Pound of Fat
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Focus On Essentials - Eat Mostly Nutrient-Dense
Foods
Avoid Trans Fats!
X
X
X
Consume those foods with a nutritional payoff
- AVOID EMPTY CALORIES!
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Portion Distortion
Sandwich Soda
TURKEY SANDWICH
Today
20 Years Ago
Calorie Difference 500 calories 165
calories
820 calories
320 calories
250 Calories 20 ounces
85 Calories 6.5 ounces
Total 665 calories
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What About Exercise?
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Maintaining a Healthy Weight is a Balancing Act
Weight Stability
Energy Intake
Energy Expended

Calories In Calories Out
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Get Moving!
Calories In Calories Out
If you ride a bike for 1 hour and 25 minutes,
you will burn approximately 500 calories.
Based on 160-pound person
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Aging in Sedentary and Physically Active
Individuals
70
Masters Athletes
60
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VO2 MAX (ml/kg/min)
40
30
20
10
40
50
60
70
80
90
Age (years)
(Wiswell et al., J Gerontol, 2001)
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Fitness vs. Fatness Mortality In Men
Body Fat
Lee CD et al. Am J Clin Nutr 1999.
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Eric R. - 2006 Data (Demand Side Ergonomics)
Weekly average
Total exercise time
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Eric R. Results To Date
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What Is Optimal?
Make Optimal Health A Daily Habit

• Know Your Numbers
• Waist Size M
• Max Heart Rate (220 Age)
• LDL/HDL Ratio
• Blood Pressure
• Fasting Glucose
• Lifestyle Tips
• Dont Diet Adopt a Lifelong Program
• Read Food Labels / Shop Wisely
• Avoid Empty Calories
• Think About What You Eat
• Skip A Meal or Two Regularly
• Exercise Regularly (Every Day!)
• Have Fun! Life Is Short, Enjoy It!