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Subtitles by explosiveskull
www.OpenSubtitles.org

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So he stabs,
I step in in the same way.

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Now my hand slides down.
And where are we at?

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I've been teaching
fighting techniques

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to government agencies
for more than 15 years.

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Including the U.S. Marines,
U.S. Marshals,

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U.S. SWAT Teams,
and U.S. Navy Seals.

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He's gonna stab me.
I go here and then I go here.

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And then I could go here,
or here.

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Nearly, all the techniques
I teach

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are banned in the sport
of mixed martial arts.

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I can control the direction
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of the muzzle.
You guys see that?

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These are some
of the most effective

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and damaging moves
you could use

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in a real life situation.
Be it in self-defense...

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If I'm here.

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- ...on the street...
- I twist you round

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and I, then I knee.

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...or in war.

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Straight into the trachea.

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Now you're gonna knee.
Step back and then rip.

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And the gun comes out.
Good.

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This is life or death
for these guys.

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And I'm honored
to share this knowledge.

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Let's see your muscles,
James. Let's see your muscles.

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- Oh, yes!
- Go on, do it again.

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And again! That's right.

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That's it. Power.

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James,
he was a very lively child.

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Quite hard to control.

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James!

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His teacher said to us,

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I'm finding it difficult to cope
with him

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because he is so, um,
not aggressive,

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he is so...

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- Lively, really.
- ...lively. Yes.

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I think that's probably
the better word.

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So I took him to one
of the training sessions

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of Kyokushinkai,

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which is a very hard style
of karate.

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It's a bit more controlled
and structured.

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It calmed him down.

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From then on,
he took the karate to heart.

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Bruce Lee was his hero
as a child.

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And he had big posters
in his bedroom.

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Like a lot of boys,

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I dreamed about becoming
a Kung Fu master

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who could fight off bad guys
in any situation.

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But when I was a teenager,

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I got attacked on the street
and beaten up,

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coming face to face
with the reality

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that all those choreographed
karate routines

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I'd spent years practicing,
were completely useless.

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Then I found out
that the same thing

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happened to Bruce Lee
when he was my age,

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launching him on a quest,
the search for truth in combat.

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Lee went on to study
a wide range of martial arts,

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taking only the best parts
of each discipline.

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His philosophy was simple.

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Research your own experience,

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absorb what is useful,
reject what is useless,

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add what is
specifically your own.

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Armed with this philosophy,

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I vowed to follow
in Lee's footsteps.

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Fifteen years
and five black belts later,

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I was given the opportunity
to put my training to the test.

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- Oh, good combination by Wilks!
- Good combination!

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Johnson trying
to fight back though!

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Nice knees by Wilks!

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- Johnson is in trouble early.
- Wilks is attacking.

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One hook in
and he's got the choke.

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He's got one arm across.

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- The hand!
- He's up and around now.

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- He's gonna tap!
- It's all over!
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- It's unbelievable.
- James Wilks

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is The Ultimate Fighter.

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With seconds to go!

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Outstanding performance
by James Wilks!

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James Wilks
from Leicester, England

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is The Ultimate Fighter.

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Then, I got injured.

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I was sparring with a future
heavyweight champion

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and tore ligaments
in both of my knees.

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Unable to teach or train
for at least six months,

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I spent more
than a thousand hours

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studying peer reviewed science
on recovery and nutrition.

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Looking for any advantage
I could find

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to get back on track
as quickly as possible.

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That's when I stumbled across
a study

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about the Roman gladiators.

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The Gladiator Graveyard

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from Ephesus is the only one

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with a significant number
of individuals buried there.

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Archaeologists recovered

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the remains
of at least 68 gladiators.

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There have been
more than 5,000 bones

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analyzed for the study.

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We found in the cross section
of the bone,

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very high bone mineral density,

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which indicated intense training
and high quality diet

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to build up strong muscles
and strong bones.

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This diet gave the gladiators
a nickname, Hordearii,

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which means beans
and barley muncher.

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We know different food sources
give different amounts

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of strontium in the bones.

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High strontium levels
in vegetarians.

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Low strontium levels
in carnivores.

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If there is low strontium
in the sample

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the flame will stay blue.

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If there is high strontium
levels,

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it will change from blue to red.

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The gladiators
were predominantly vegetarian.
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This totally blew
my mind.

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The gladiators
were highly prized fighters

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who got
the most advanced training

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and medical care
in the Roman Empire.

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To think that the original
professional fighters

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ate mainly plants went
against everything

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I'd been taught about nutrition.

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And now,
ladies and gentlemen,

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the one and only, Superman.

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James,
does Superman eat meat?

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- Yes.
- He does?

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- Yeah.
- Oh.
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Could you tell us
what sort of foods you eat

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at teatime when you come home?

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Nearly the same as dinner
but egg and...

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lamb chop.

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Do you think
all the other children

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should eat those sort of foods?

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Yes!

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- In order to get strong.
- Hmm.

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"The Notorious" Conor McGregor.

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Even in the UFC,

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this idea,
that meat makes you tough

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had become a focal point

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for one
of the most anticipated fights

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in the history of the sport
between Conor McGregor,

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the world champion
in two different weight classes

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and Nate Diaz,

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who accepted the fight
with only 11 days' notice,

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after McGregor's
original opponent pulled out.

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McGregor was a big meat eater.

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It's steaks every day
for me. Steaks for breakfast,

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steaks for lunch,
steaks for brunch.

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Grass fed, massaged beef,
all day long.

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Diaz was on a plant based diet.

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Eat your vegetables.

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And McGregor
had a field day with it.

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This man, let's see, let's see,
can he fight.
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I'm a lion in there.

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Your little gazelle friends
are gonna be staring

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through the cage
looking at your carcass

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getting eaten alive.

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McGregor was just
feeding off a stereotype

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that was pretty much universal.

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You hit like a vegetarian.

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I was curious
to find out

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if there were any
other elite athletes following

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a plant-based diet.

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The first I found
was Scott Jurek,

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one of the greatest
ultra-runners of all time.

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Scott built his career
running extreme distances

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over brutal terrain,

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conquering the sport's
most prestigious races,

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including
the Badwater Ultramarathon,

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a 135 miles through California's
Death Valley,

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with temperatures reaching
a 130 degrees.

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I was training
for the Western States

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one hundred mile race

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the Super Bowl
of Ultra Marathon racing.

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And that's
when I was transitioning

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to a plant-based diet.

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I remember doubting myself,

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even up to a week
before the race, like,

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"Maybe I should have
eaten meat."

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But I led that race from start
to finish,

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and won it for seven years
in a row,

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and there was no question

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that the plant-based diet
was fueling my victories.

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When I met Scott,
he was gearing up

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for the greatest challenge
of his career.

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- ...inviting me over.
- When I'm moving,

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I'm definitely gonna be eating.

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Having already mastered
single-day endurance events,

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Scott was now trying to become
the fastest person ever

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to run
the entire Appalachian Trail

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a distance of 2200 miles.

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My goal
is to break the record.

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Forty-six days, 11 hours.

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Let's go to Maine.

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Two marathons a day
over technical terrain.

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Average of 11,000 feet
of climbing,

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and 11,000 feet
of descent every day,

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back to back to back to back,

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it's completely beyond anything
I've done before.

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As Scott hit the trail,

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I was confused
about how his meat-free diet

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could possibly give him
enough energy.

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So I reached out
to Dr. James Loomis,

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a team physician who was part
of two championships,

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a World Series and a Super Bowl.

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What I found
in the locker room was...

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some pretty outdated ideas
about nutrition.

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You would go
to a pre-game dinner

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with the football team
and you would see this spread.

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There would be steak
and chicken.

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Very much protein oriented
because their perception was

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that the protein
is what sustains their energy.

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But, in fact,
that's not the case.

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The actual energy for exercise
comes mainly from carbohydrates

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in the form of glycogen
that we store in our muscles.

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And when we sacrifice
those carbohydrate calories

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for protein calories
in our diet,

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what ends up happening is,
you will develop

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really chronic carbohydrate
or glycogen depletion.

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And what does that lead to?
Well,

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it leads to chronic fatigue
and loss of stamina.

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I wanted to know
how this whole

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"meat gives you energy" thing
got started,

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and traced it back
to the 1800s,

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when a famous German chemist
hypothesized

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that muscular energy came
from animal protein,

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and that vegetarians
were incapable
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of prolonged exercise.

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Liebig's beliefs
were so widely accepted

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that they even inspired

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the USDA's
first protein recommendations.

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By the time science proved
his theory false

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with the discovery
that hard-working muscles

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run primarily
on the carbohydrates

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found in plants,
it was too late.

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People all around the world

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had already bought
into Liebig's ideas

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about meat and energy.

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But not everyone was convinced.

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As early as 1908,
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plant-based athletes
were starting to claim

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their first Olympic golds.

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Are you still sticking
to your vegetarian diet, Murray?

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Very rigidly, yes.

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And do you find
that's of benefit

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- to you, do you?
- Greatly, or I wouldn't do it.

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Edwin Moses
winning the gold meda!

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00:12:04,307 --> 00:12:05,640
Lewis gets it!

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00:12:05,642 --> 00:12:07,894
And it's a new world record
as well!

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I changed my diet
to a vegan diet and I set

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all of my personal bests
at 30 years old.

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The oldest man, ever,

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to win a world
or Olympic men's final.

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And there
were current Olympians, too.

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Morgan Mitchell

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00:12:19,489 --> 00:12:22,323
is the two-time
Australian 400 meter champion.

255
00:12:22,325 --> 00:12:23,824
Here comes Morgan Mitchell.

256
00:12:23,826 --> 00:12:25,910
This is very, very fast.

257
00:12:25,912 --> 00:12:27,703
It's tough, the 400,
I won't lie.

258
00:12:27,705 --> 00:12:30,208
The first 200 is pure speed

259
00:12:30,582 --> 00:12:31,666
and then the last 200,

260
00:12:31,668 --> 00:12:33,876
it shows who's got
that speed endurance training

261
00:12:33,878 --> 00:12:35,710
in their legs.
And obviously the last 50,

262
00:12:35,712 --> 00:12:38,841
you've just gotta pray
because lactic is hitting hard.

263
00:12:39,091 --> 00:12:41,177
You need to be able to hold
that endurance.

264
00:12:41,510 --> 00:12:43,551
She also represented Australia

265
00:12:43,553 --> 00:12:45,973
at the 2016 summer Olympics.

266
00:12:46,265 --> 00:12:47,723
A lot of people
had doubted me

267
00:12:47,725 --> 00:12:49,349
when I first became vegan,

268
00:12:49,351 --> 00:12:52,645
but my energy levels increased
incredibly

269
00:12:52,647 --> 00:12:54,104
and my iron, my B12,

270
00:12:54,106 --> 00:12:56,357
everything that people said
would become deficient,

271
00:12:56,359 --> 00:12:57,442
were amazing.

272
00:12:57,902 --> 00:12:59,359
I thought, I'm gonna make sure

273
00:12:59,361 --> 00:13:00,861
I'm beating them all
on the track.

274
00:13:00,863 --> 00:13:03,281
I mean, we're all friends,
but it was pretty cool to finish

275
00:13:03,283 --> 00:13:05,366
my Australian domestic season
undefeated.

276
00:13:05,368 --> 00:13:07,200
And to win the nationals
was obviously

277
00:13:07,202 --> 00:13:08,453
that little cherry on top.

278
00:13:09,831 --> 00:13:11,249
Morgan Mitchell
is tearing away from the field.

279
00:13:14,249 --> 00:13:14,916
There was also Dotsie Bausch,

280
00:13:14,918 --> 00:13:17,545
an eight time
USA national cycling champion,

281
00:13:17,547 --> 00:13:20,173
and two time
Pan-American gold medalist.

282
00:13:20,383 --> 00:13:22,007
My event
in track cycling

283
00:13:22,009 --> 00:13:25,846
requires a massive amount
of explosive power.

284
00:13:26,096 --> 00:13:27,762
- Go. Let's go, ladies. Go! Go!
- Go!

285
00:13:27,764 --> 00:13:29,223
First of all,
we have got to get off the line

286
00:13:29,225 --> 00:13:32,061
and we're starting
from a dead start with one gear.

287
00:13:32,437 --> 00:13:34,686
We have to be able to move
that mass,

288
00:13:34,688 --> 00:13:37,397
that weight off the line
and get it up to speed

289
00:13:37,399 --> 00:13:40,235
within three quarters
of the length of the track.

290
00:13:43,239 --> 00:13:47,407
My training regimen
involves six days a week,

291
00:13:47,409 --> 00:13:48,575
climbing mountains

292
00:13:48,577 --> 00:13:51,581
up and down for at least four
and five hours a day.

293
00:13:52,123 --> 00:13:54,083
Hard track sessions,

294
00:13:54,625 --> 00:13:56,168
and then big gym sessions.

295
00:13:56,836 --> 00:13:59,670
I grew up in Kentucky
so that's the land of casseroles

296
00:13:59,672 --> 00:14:01,671
and barbecue and meat.

297
00:14:01,673 --> 00:14:06,051
So when I transitioned over
to an entirely plant-based diet,

298
00:14:06,053 --> 00:14:09,097
I wasn't sure
if I was gonna survive.

299
00:14:09,389 --> 00:14:12,018
And I actually
became like a machine.

300
00:14:12,434 --> 00:14:16,270
I got up from being able to move
about 300 pounds

301
00:14:16,272 --> 00:14:17,941
on the inverted leg sled,

302
00:14:18,149 --> 00:14:23,153
to moving 585 pounds,
60 reps times five sets.

303
00:14:23,988 --> 00:14:25,488
To move
that kind of weight,

304
00:14:25,490 --> 00:14:29,074
you need more than just energy,
you also need strength.

305
00:14:29,076 --> 00:14:31,037
In other words, protein.

306
00:14:31,453 --> 00:14:33,119
I just couldn't believe
that Dotsie,

307
00:14:33,121 --> 00:14:35,873
or anyone for that matter,
could get enough protein

308
00:14:35,875 --> 00:14:37,460
eating only plants.

309
00:14:38,086 --> 00:14:39,752
I think one
of the biggest misconceptions

310
00:14:39,754 --> 00:14:41,045
in sports nutrition

311
00:14:41,047 --> 00:14:43,296
is that we have
to have animal protein,

312
00:14:43,298 --> 00:14:45,507
in a particular meat,
to get big and strong

313
00:14:45,509 --> 00:14:48,428
and perform at a high level.
That's just clearly not true.

314
00:14:48,971 --> 00:14:51,055
All that protein that you get
315
00:14:51,057 --> 00:14:53,140
when you eat a steak
or a hamburger,

316
00:14:53,142 --> 00:14:54,849
where did it come from? It came

317
00:14:54,851 --> 00:14:56,520
from the plants
that the cow ate.

318
00:14:56,854 --> 00:14:58,145
I was surprised to learn

319
00:14:58,147 --> 00:15:00,650
that all protein originates
in plants.

320
00:15:01,024 --> 00:15:03,943
Cows, pigs
and chickens it turns out,

321
00:15:03,945 --> 00:15:04,988
are just the middlemen.

322
00:15:06,405 --> 00:15:08,488
In fact, the largest study
to compare the nutrient intake

323
00:15:08,490 --> 00:15:10,491
of meat eaters
with plant eaters,

324
00:15:10,493 --> 00:15:12,285
showed
that the average plant-eater

325
00:15:12,287 --> 00:15:14,078
not only gets enough protein,

326
00:15:14,080 --> 00:15:16,499
but 70 percent more
than they need.

327
00:15:16,832 --> 00:15:18,456
Even meat-eaters like me
328
00:15:18,458 --> 00:15:20,752
get roughly half
of their protein from plants.

329
00:15:21,504 --> 00:15:24,673
But athletes need more protein
than most people do.

330
00:15:25,091 --> 00:15:26,632
So I crunched the numbers
from the study

331
00:15:26,634 --> 00:15:29,175
and realized that based
on the amount of calories

332
00:15:29,177 --> 00:15:30,677
I was eating
I'd still be getting

333
00:15:30,679 --> 00:15:33,682
more than enough protein
to build and maintain muscle.

334
00:15:34,350 --> 00:15:37,017
For example,
one cup of cooked lentils

335
00:15:37,019 --> 00:15:38,145
or a peanut butter sandwich

336
00:15:39,397 --> 00:15:41,063
has about as much protein
as three ounces of beef

337
00:15:41,065 --> 00:15:42,525
or three large eggs.

338
00:15:43,275 --> 00:15:46,319
But what about the quality
of the protein? I'd always heard

339
00:15:46,321 --> 00:15:48,489
that plant-based protein
was inferior.
340
00:15:48,990 --> 00:15:50,864
Proteins are strings
of amino acids

341
00:15:50,866 --> 00:15:53,368
and there's some amino acids
our bodies can't make.

342
00:15:53,620 --> 00:15:55,536
Those are the essential
amino acids,

343
00:15:55,538 --> 00:15:57,874
so we have to get them
from food.

344
00:15:58,166 --> 00:16:00,416
And one of the arguments
about animal based proteins

345
00:16:00,418 --> 00:16:02,542
being superior
is that plant based proteins

346
00:16:02,544 --> 00:16:05,796
aren't complete, so you're not
gonna get all the amino acids.

347
00:16:05,798 --> 00:16:07,674
And that's a fallacy as well.

348
00:16:08,216 --> 00:16:09,883
Again, I was surprised
to discover

349
00:16:09,885 --> 00:16:13,470
that every single plant contains
all the essential amino acids

350
00:16:13,472 --> 00:16:14,763
in varying proportions.

351
00:16:14,765 --> 00:16:16,681
And when it comes
to gaining strength

352
00:16:16,683 --> 00:16:17,517
and muscle mass,

353
00:16:18,644 --> 00:16:20,227
research comparing plant
and animal protein

354
00:16:20,229 --> 00:16:21,771
has shown that as long
as the proper amount

355
00:16:21,773 --> 00:16:25,276
of amino acids are consumed,
the source is irrelevant.

356
00:16:26,110 --> 00:16:27,695
This all sounded great
in theory,

357
00:16:27,903 --> 00:16:31,323
but all the athletes
I'd met so far were pretty lean.

358
00:16:31,658 --> 00:16:33,866
If getting lots of protein
without animal foods

359
00:16:33,868 --> 00:16:37,372
really wasn't an issue,
where were all the big guys?

360
00:16:45,254 --> 00:16:47,671
Kendrick Farris
was the only male weightlifter

361
00:16:47,673 --> 00:16:50,424
to represent the United States
at the 2012

362
00:16:50,426 --> 00:16:52,971
and 2016 Olympic Games.

363
00:16:53,513 --> 00:16:55,262
Olympic style
weightlifting is going

364
00:16:55,264 --> 00:16:56,555
from the ground to overhead

365
00:16:56,557 --> 00:16:58,306
in one
or two explosive movements.

366
00:16:58,308 --> 00:17:00,852
The most explosive movements
that can be done.

367
00:17:06,608 --> 00:17:08,651
When I made the switch
to a plant based diet,

368
00:17:08,653 --> 00:17:09,818
people, they were like,
"I don't know

369
00:17:09,820 --> 00:17:11,319
how you're gonna lift
that much weight."

370
00:17:11,321 --> 00:17:12,947
And, "You're not gonna be
eating anything,

371
00:17:12,949 --> 00:17:15,576
you're just gonna eat grass.
Like, how you gonna be strong?"

372
00:17:16,035 --> 00:17:17,867
I qualified
for my third Olympic team,

373
00:17:17,869 --> 00:17:20,161
you know what I'm saying?

374
00:17:20,163 --> 00:17:22,375
I broke two American records.

375
00:17:23,459 --> 00:17:25,336
I won at the Pan-Am games.

376
00:17:25,877 --> 00:17:26,712
I was like, "Man."

377
00:17:27,922 --> 00:17:29,296
Like, "I think, I should've
done this a long while ago."

378
00:17:29,298 --> 00:17:31,009
Like, "Why didn't I research
this before?"

379
00:17:31,675 --> 00:17:33,635
And Kendrick wasn't alone.

380
00:17:34,470 --> 00:17:37,805
Five thousand miles away,
I found another strength athlete

381
00:17:37,807 --> 00:17:39,182
named Patrik Baboumian.

382
00:17:49,443 --> 00:17:51,485
Patrik is one
of the strongest men

383
00:17:51,487 --> 00:17:54,196
on the planet,
with multiple world records

384
00:17:54,198 --> 00:17:57,368
including the front hold,
the keg lift...

385
00:17:58,036 --> 00:17:59,495
and the log lift.

386
00:18:05,000 --> 00:18:06,249
- How could one of the world's...
- Yeah!

387
00:18:06,251 --> 00:18:08,962
...strongest men be so powerful,

388
00:18:09,672 --> 00:18:14,344
eating only plants?
No meat. No milk. No eggs.

389
00:18:14,928 --> 00:18:16,471
...Patrik Baboumian!
390
00:18:17,180 --> 00:18:18,679
Most of the training
I do at home

391
00:18:18,681 --> 00:18:20,680
because
it's just more practical...

392
00:18:20,682 --> 00:18:21,850
Someone asked me,

393
00:18:22,059 --> 00:18:24,517
"How could you get as strong
as an ox

394
00:18:24,519 --> 00:18:27,228
without eating any meat?"
And my answer was,

395
00:18:27,230 --> 00:18:29,608
"Have you ever seen
an ox eating meat?"

396
00:18:33,237 --> 00:18:35,949
I stopped eating meat in 2005.

397
00:18:36,324 --> 00:18:38,826
Up to that time I was 105 kilo.

398
00:18:39,035 --> 00:18:41,035
And now I'm 130 kilos.

399
00:18:41,037 --> 00:18:44,790
Also at the same time
I set, like, four world records.

400
00:18:44,999 --> 00:18:48,542
So when I stopped eating meat,
I got stronger and bigger.

401
00:18:48,544 --> 00:18:51,839
- Okay. So I just go under here.
- Okay. Yeah.

402
00:18:52,131 --> 00:18:53,381
Really take care of...
403
00:18:53,383 --> 00:18:55,468
your... your back
should really be straight.

404
00:18:55,676 --> 00:18:58,053
Pick it up.

405
00:18:58,304 --> 00:19:00,139
Get up.

406
00:19:00,722 --> 00:19:04,057
At 700 pounds,
I could not move

407
00:19:04,059 --> 00:19:05,351
the yoke at all.

408
00:19:05,353 --> 00:19:06,559
- It didn't move.
- It felt like

409
00:19:06,561 --> 00:19:08,647
it was bolted to the ground.

410
00:19:13,027 --> 00:19:15,236
And that was just
his warm-up weight.

411
00:19:18,574 --> 00:19:21,952
It's hard to fathom
how strong Patrik really is.

412
00:19:22,452 --> 00:19:24,497
It's almost super human.

413
00:19:29,669 --> 00:19:31,043
When I met Patrik,

414
00:19:31,045 --> 00:19:32,836
he was training
to break the world record

415
00:19:32,838 --> 00:19:35,672
for the heaviest weight
ever carried by a human being.
416
00:19:37,594 --> 00:19:38,678
To break that record,

417
00:19:39,011 --> 00:19:42,432
Patrik would have
to carry 1224 pounds,

418
00:19:42,723 --> 00:19:46,769
that's the weight of a horse,
a distance of 33 feet.

419
00:19:47,228 --> 00:19:48,643
The thing
with the yoke is,

420
00:19:48,645 --> 00:19:51,439
if you really, really go insane
with the weight,

421
00:19:51,441 --> 00:19:52,606
when you do a step

422
00:19:52,608 --> 00:19:54,816
and all the weight
is on one leg,

423
00:19:54,818 --> 00:19:57,193
it sometimes feels
like your bones

424
00:19:57,195 --> 00:19:58,238
could just break.

425
00:19:58,780 --> 00:20:01,740
It's probably one of the most
terrifying things

426
00:20:01,742 --> 00:20:03,785
that we do at strongman events.

427
00:20:14,463 --> 00:20:16,131
Here we go!

428
00:20:16,633 --> 00:20:18,716
When Nate Diaz
stepped into the cage

429
00:20:18,718 --> 00:20:19,802
to face Conor McGregor,

430
00:20:21,261 --> 00:20:23,970
the Vegas odds makers had Diaz
as the four to one underdog.

431
00:20:23,972 --> 00:20:25,933
He caught him again
with a right hook.

432
00:20:26,433 --> 00:20:27,601
And another left!

433
00:20:27,894 --> 00:20:30,063
And again
with a combination!

434
00:20:31,314 --> 00:20:33,314
Diaz trying to finish
with a submission.

435
00:20:33,316 --> 00:20:34,649
He's got it!
That's it!

436
00:20:34,651 --> 00:20:36,566
- He's got the choke!
- Nate Diaz!

437
00:20:36,568 --> 00:20:38,486
- He's got it, man.
- He has done it!

438
00:20:38,488 --> 00:20:41,572
Nate Diaz beats Conor McGregor!

439
00:20:41,574 --> 00:20:45,284
Oh, my goodness!

440
00:20:45,286 --> 00:20:48,331
Nate Diaz,
you just shook up the world.

441
00:20:48,623 --> 00:20:49,832
How does that feel?

442
00:20:50,333 --> 00:20:52,792
Aye,
I'm not surprised motherfuckers.

443
00:20:57,673 --> 00:21:01,385
It's a bitter,
bitter pill to swallow. Um,

444
00:21:01,635 --> 00:21:03,011
It was simply a...

445
00:21:03,429 --> 00:21:06,057
battle of energy in there
and I...

446
00:21:06,682 --> 00:21:08,518
and he got the better
of that, so.

447
00:21:09,227 --> 00:21:10,642
Nine days out from the fight,

448
00:21:10,644 --> 00:21:12,853
I started eating two steaks
a day

449
00:21:12,855 --> 00:21:15,107
and it just came back to bite me
on the ass, you know.

450
00:21:15,525 --> 00:21:16,982
This was the greatest upset

451
00:21:16,984 --> 00:21:19,901
in UFC history,
and it turned out, Nate wasn't

452
00:21:19,903 --> 00:21:22,115
the only plant-based fighter
out there.

453
00:21:25,367 --> 00:21:26,491
I stopped eating meat
454
00:21:26,493 --> 00:21:29,038
probably like around the end
of 2012.

455
00:21:29,622 --> 00:21:31,372
I grew up not even knowing

456
00:21:31,374 --> 00:21:33,209
about half
of these other vegetables.

457
00:21:33,625 --> 00:21:36,461
Asparagus to me just came out
like five years ago.

458
00:21:36,712 --> 00:21:39,005
You know what I'm saying?
That's just like, as a kid,

459
00:21:39,007 --> 00:21:41,047
I was like, "Asparagus.
We ain't never see that."

460
00:21:41,049 --> 00:21:41,884
I'm like, "What's that?"

461
00:21:43,135 --> 00:21:45,260
Bryant Jennings
is a heavyweight title contender

462
00:21:45,262 --> 00:21:46,554
best known
for going the distance

463
00:21:46,556 --> 00:21:47,598
with Wladimir Klitschko,

464
00:21:48,891 --> 00:21:50,351
one of the greatest
boxing champions of all time.

465
00:21:50,768 --> 00:21:52,684
My early years
growing up in Philly,

466
00:21:52,686 --> 00:21:54,853
the only thing we knew
was spinach in a can,

467
00:21:54,855 --> 00:21:59,234
collard greens and Popeye's,
KFC, everybody frying chicken.

468
00:22:02,739 --> 00:22:05,363
Most people say, "Oh,
where do you get your protein?"

469
00:22:05,365 --> 00:22:06,990
As if everybody that's in KFC

470
00:22:06,992 --> 00:22:08,577
is looking at the back
of a bucket.

471
00:22:08,869 --> 00:22:11,120
Like, "Yeah, how much protein
is..." Y'all don't know.

472
00:22:11,122 --> 00:22:13,291
So, y'all really don't know
what y'all eating.

473
00:22:14,375 --> 00:22:16,627
I'd never really thought
about it like that before.

474
00:22:17,045 --> 00:22:19,005
What else was in the food
I was eating?

475
00:22:20,423 --> 00:22:22,506
An experiment to help answer
that question

476
00:22:22,508 --> 00:22:24,842
was being conducted
by Dr. Robert Vogel,

477
00:22:24,844 --> 00:22:27,178
co-chair
of the NFL's sub committee

478
00:22:27,180 --> 00:22:28,679
on cardiovascular health.

479
00:22:28,681 --> 00:22:32,767
What you eat immediately
before an athletic endeavor

480
00:22:32,769 --> 00:22:35,813
really can have major impact
on how you perform.

481
00:22:36,521 --> 00:22:39,649
There's a direct correlation
between a meal

482
00:22:39,651 --> 00:22:41,611
and endothelial function.

483
00:22:41,818 --> 00:22:44,154
The endothelium is a lining
of blood vessels.

484
00:22:44,446 --> 00:22:47,448
It regulates blood flow
throughout the body.

485
00:22:47,450 --> 00:22:49,909
It knows
that a particular muscle group

486
00:22:49,911 --> 00:22:54,207
or organ needs more blood flow,
and it dilates, it opens up.

487
00:22:54,624 --> 00:22:58,875
When the endothelium
is impaired, it cannot open up.

488
00:22:58,877 --> 00:23:02,546
It cannot allow blood flow
to increase as much.

489
00:23:02,548 --> 00:23:04,968
And therefore,
impairs athletic performance.

490
00:23:05,468 --> 00:23:07,802
The test subjects
were three football players

491
00:23:07,804 --> 00:23:09,221
from the Miami Dolphins.

492
00:23:09,888 --> 00:23:11,890
Defensive back, Michael Thomas.

493
00:23:12,724 --> 00:23:15,019
And wide receivers,
Griff Whalen,

494
00:23:15,979 --> 00:23:18,314
- and Kenny Stills.
- Caught for the touchdown!

495
00:23:18,564 --> 00:23:19,939
Kenny Stills!

496
00:23:19,941 --> 00:23:21,856
Today, we're going
to be feeding them

497
00:23:21,858 --> 00:23:25,320
three burrito breakfasts
with a lot of protein.

498
00:23:25,654 --> 00:23:30,658
Two of them have sources
of animal-based protein and fat.

499
00:23:30,660 --> 00:23:33,371
One is from beef,
one is from chicken.

500
00:23:33,663 --> 00:23:35,328
The third is
a plant-based burrito

501
00:23:35,330 --> 00:23:36,331
which has beans in it,

502
00:23:37,500 --> 00:23:41,128
so the protein and the fat came
from a plant based source.

503
00:23:41,587 --> 00:23:45,215
Tomorrow, we're gonna feed them
all bean burritos.

504
00:23:46,174 --> 00:23:49,802
We're looking at the impact
of eating a different meal

505
00:23:49,804 --> 00:23:52,223
- on the same people.
- All right. Here's the beef.

506
00:23:52,557 --> 00:23:53,972
- Thank you.
- Chicken here.

507
00:23:53,974 --> 00:23:56,685
- And the plant based one here.
- Thank you.

508
00:23:57,353 --> 00:23:59,853
Griff has been
plant based for four years,

509
00:23:59,855 --> 00:24:02,482
so he got bean burritos
on both days.

510
00:24:03,358 --> 00:24:06,820
On away games, we always eat
fried chicken, we eat Popeye's.

511
00:24:07,154 --> 00:24:09,488
I love fried chicken
and I love Popeye's.

512
00:24:09,490 --> 00:24:12,283
And I'm gonna eat Popeye's
every time.

513
00:24:13,952 --> 00:24:15,536
Two hours after each meal,

514
00:24:15,538 --> 00:24:17,203
the players had
their blood drawn

515
00:24:17,205 --> 00:24:18,415
and put into a centrifuge.

516
00:24:19,125 --> 00:24:21,044
The red blood cells sink
to the bottom.

517
00:24:21,336 --> 00:24:24,838
An amber colored fluid
called plasma, rises to the top.

518
00:24:25,798 --> 00:24:27,172
If the plasma is see-through,

519
00:24:27,174 --> 00:24:28,924
it means there's not much fat
in the blood

520
00:24:28,926 --> 00:24:31,678
and the endothelium
is likely functioning well.

521
00:24:34,598 --> 00:24:35,557
Michael.

522
00:24:36,224 --> 00:24:39,311
Today's blood,
and yesterday's blood.

523
00:24:39,770 --> 00:24:44,023
This is a plant burrito.
This is a meat burrito.

524
00:24:44,025 --> 00:24:46,816
Look at the difference it makes
in what circulates

525
00:24:46,818 --> 00:24:47,943
in your bloodstream.

526
00:24:47,945 --> 00:24:49,488
- Cloudy.
- Cloudy.

527
00:24:49,696 --> 00:24:52,823
And that on top
is the fat circulating
528
00:24:52,825 --> 00:24:55,075
in your blood
from the meat burrito.

529
00:24:55,077 --> 00:24:57,704
- Gotcha.
- Griff, you're the vegan.

530
00:24:58,038 --> 00:25:01,582
Here's your blood from today
and your blood from yesterday.

531
00:25:01,584 --> 00:25:05,544
- Nice and clear, both of them.
- So the fat from the avocado

532
00:25:05,546 --> 00:25:07,129
doesn't have
that kind of effect?

533
00:25:07,131 --> 00:25:08,758
That's right. Kenny.

534
00:25:10,218 --> 00:25:13,137
You're the fried chicken guy.

535
00:25:13,346 --> 00:25:15,888
You wanna see
your chicken? There it is.

536
00:25:15,890 --> 00:25:18,142
Yeah, it's pretty gross to see.

537
00:25:18,351 --> 00:25:21,020
Sources of animal-based protein

538
00:25:21,270 --> 00:25:24,896
and fat have a tremendous impact
on endothelial function

539
00:25:24,898 --> 00:25:27,816
that lasts for six
or seven hours after you eat.

540
00:25:27,818 --> 00:25:30,193
So if you have bacon
and eggs for breakfast,

541
00:25:30,195 --> 00:25:32,404
a hamburger for lunch
and a steak for dinner,

542
00:25:32,406 --> 00:25:37,242
this is going on all day long.
Your blood is always cloudy.

543
00:25:37,244 --> 00:25:41,415
And the ability to operate
at your best is always impaired.

544
00:25:41,958 --> 00:25:42,792
Damn.

545
00:25:43,917 --> 00:25:46,044
I guess I won't be eating
my fried chicken no more.

546
00:25:46,878 --> 00:25:48,129
Dr. Vogel's experiment

547
00:25:48,131 --> 00:25:49,880
was backed up
by numerous studies

548
00:25:49,882 --> 00:25:51,798
measuring
how a single animal-based meal

549
00:25:51,800 --> 00:25:53,135
can impair blood flow.

550
00:25:53,595 --> 00:25:55,844
I also found a large body
of research

551
00:25:55,846 --> 00:25:58,014
showing that plants
have the opposite effect,

552
00:25:58,016 --> 00:26:01,394
improving endothelial function
and increasing blood flow.
553
00:26:01,935 --> 00:26:04,312
Controlled studies show
that simply drinking beet juice

554
00:26:04,314 --> 00:26:08,315
before training allows subjects
to cycle 22 percent longer,

555
00:26:08,317 --> 00:26:11,570
and bench press 19 percent
more total weight.

556
00:26:11,945 --> 00:26:13,821
I've seen races
where it has come down

557
00:26:13,823 --> 00:26:16,034
to the one thousandth
of a second.

558
00:26:16,409 --> 00:26:18,659
Sometimes, you have to do things
that you know your competitors

559
00:26:18,661 --> 00:26:19,701
aren't doing.

560
00:26:19,703 --> 00:26:21,455
Getting every single advantage
you can.

561
00:26:22,498 --> 00:26:24,998
Knowing I could get
enough energy and protein

562
00:26:25,000 --> 00:26:28,169
was one thing, but seeing
what a single animal-based meal

563
00:26:28,171 --> 00:26:30,840
could do to an athlete's blood
sealed the deal.

564
00:26:32,008 --> 00:26:34,842
It was time to give
this plant-based thing a try.
565
00:26:34,844 --> 00:26:37,344
But there was only one meal
I could think of.

566
00:26:38,932 --> 00:26:41,058
Could I get two bean burritos,
please?

567
00:26:43,353 --> 00:26:45,520
Bean.

568
00:26:45,980 --> 00:26:47,731
Thank you.

569
00:26:48,857 --> 00:26:50,065
When I went plant-based,

570
00:26:50,067 --> 00:26:53,028
I thought that it would be
a longer transition,

571
00:26:53,237 --> 00:26:55,947
but I just immediately
started feeling

572
00:26:55,949 --> 00:26:58,074
like I could go kick ass

573
00:26:58,076 --> 00:27:00,200
and not need the recovery
in between.

574
00:27:00,202 --> 00:27:01,744
It... it was mind blowing
to my teammates.

575
00:27:01,746 --> 00:27:03,203
They were tired of me saying,

576
00:27:03,205 --> 00:27:05,165
like, "Let's go again
and again."

577
00:27:07,167 --> 00:27:11,255
Recovery
is the most essential element

578
00:27:11,506 --> 00:27:13,800
of an elite athlete's existence.

579
00:27:14,592 --> 00:27:17,802
It's damage, repair, damage,
repair

580
00:27:17,804 --> 00:27:19,344
and you do that over
and over again.

581
00:27:19,346 --> 00:27:23,724
Because if you can do more work
and more repair,

582
00:27:23,726 --> 00:27:25,395
you're gonna be
the better athlete.

583
00:27:26,395 --> 00:27:27,562
Dotsie was right.

584
00:27:27,771 --> 00:27:29,729
Bouncing back quickly
between workouts

585
00:27:29,731 --> 00:27:31,858
is a huge advantage
for any athlete.

586
00:27:32,902 --> 00:27:35,822
But the idea that food
could be the secret weapon,

587
00:27:36,530 --> 00:27:38,073
I had to find out more.

588
00:27:39,200 --> 00:27:41,449
Dr. Scott Stoll
is a former Olympian

589
00:27:41,451 --> 00:27:43,913
and a team physician
for the USA Olympic Team.
590
00:27:44,163 --> 00:27:45,830
I work
with professional athletes

591
00:27:45,832 --> 00:27:47,914
that are very interested
in protein.

592
00:27:47,916 --> 00:27:49,208
Protein's important,

593
00:27:49,210 --> 00:27:51,794
but which package
is your protein coming in,

594
00:27:51,796 --> 00:27:53,548
is the better question
to answer.

595
00:27:53,923 --> 00:27:57,048
The plant based protein
versus the animal protein,

596
00:27:57,050 --> 00:28:01,011
which package is going to help
the body overcome inflammation

597
00:28:01,013 --> 00:28:02,806
and help the body to recover.

598
00:28:03,682 --> 00:28:05,183
In animal products,

599
00:28:05,559 --> 00:28:09,144
you're getting protein packaged
with inflammatory molecules

600
00:28:09,146 --> 00:28:13,275
like Neu5Gc, endotoxins
and heme iron.

601
00:28:14,234 --> 00:28:19,071
When we consume animal products,
it also changes the microbiome,

602
00:28:19,073 --> 00:28:20,783
the bacteria that live
in our gut.

603
00:28:20,991 --> 00:28:22,826
And the bacterial species

604
00:28:23,076 --> 00:28:26,453
that have been shown
to promote inflammation overgrow

605
00:28:26,455 --> 00:28:28,956
and begin to produce
inflammatory mediators

606
00:28:28,958 --> 00:28:30,293
like TMAO.

607
00:28:32,295 --> 00:28:34,670
The study that showed
that a single hamburger

608
00:28:34,672 --> 00:28:36,631
impairs blood flow also showed

609
00:28:36,633 --> 00:28:40,470
that it can increase measures
of inflammation by 70 percent.

610
00:28:40,970 --> 00:28:43,888
In the arteries,
inflammation reduces blood flow.

611
00:28:43,890 --> 00:28:46,681
In muscles and joints,
it can increase soreness

612
00:28:46,683 --> 00:28:47,809
and delay recovery.

613
00:28:48,269 --> 00:28:52,020
In plant-based protein,
you're getting protein

614
00:28:52,022 --> 00:28:54,315
that's packaged
with antioxidants,
615
00:28:54,317 --> 00:28:56,901
phytochemicals, minerals,
and vitamins

616
00:28:56,903 --> 00:28:58,318
that are gonna reduce
inflammation,

617
00:28:58,320 --> 00:29:01,322
optimize the microbiome,
optimize blood supply,

618
00:29:01,324 --> 00:29:04,410
and optimize
your body's performance.

619
00:29:05,536 --> 00:29:08,328
The antioxidants
Dr. Stoll was talking about

620
00:29:08,330 --> 00:29:10,914
are found almost entirely
in plants,

621
00:29:10,916 --> 00:29:13,875
which have, on average,
64 times

622
00:29:13,877 --> 00:29:16,505
the antioxidant content
of animal foods.

623
00:29:17,048 --> 00:29:20,048
Even iceberg lettuce
has more antioxidants

624
00:29:20,050 --> 00:29:21,718
than salmon or eggs.

625
00:29:22,220 --> 00:29:24,886
As a result, switching
to a plant-based diet

626
00:29:24,888 --> 00:29:26,846
can help reduce measures
of inflammation
627
00:29:26,848 --> 00:29:29,894
by 29 percent
in just three weeks.

628
00:29:31,061 --> 00:29:33,853
I was about ready
to retire, as I should've been,

629
00:29:33,855 --> 00:29:35,857
because I'm like 35
at that time.

630
00:29:36,192 --> 00:29:37,857
But I just kept getting better,

631
00:29:37,859 --> 00:29:41,196
and so... ...they had to
take me to the Olympics.

632
00:29:41,823 --> 00:29:45,076
We were complete underdogs
as Team USA.

633
00:29:45,367 --> 00:29:48,453
In our semi-final ride
against Australia,

634
00:29:48,704 --> 00:29:51,164
we were down by 1.7 seconds.

635
00:29:51,374 --> 00:29:53,290
No one's ever come back
in team pursuit

636
00:29:53,292 --> 00:29:54,710
from a deficit that large.

637
00:29:57,171 --> 00:29:58,879
And we beat them on the line

638
00:29:58,881 --> 00:30:00,550
by eight one-hundredths
of a second.

639
00:30:06,221 --> 00:30:09,097
I was 39 and a half years old
640
00:30:09,099 --> 00:30:10,600
when I stood
on the Olympic podium.

641
00:30:10,602 --> 00:30:14,228
I'm still the oldest person,
male or female,

642
00:30:14,230 --> 00:30:17,525
to even go to the Olympic Games
in my event.

643
00:30:17,900 --> 00:30:21,818
My diet
was the most powerful aspect

644
00:30:21,820 --> 00:30:25,823
to me being able to perform
and produce for the US team

645
00:30:25,825 --> 00:30:27,326
at the Olympic Games.

646
00:30:31,748 --> 00:30:33,706
All of these athletes
and their stories

647
00:30:33,708 --> 00:30:37,084
were impressive,
but my goal from the beginning,

648
00:30:37,086 --> 00:30:39,295
was to recover
from actual injuries,

649
00:30:39,297 --> 00:30:41,382
like the damage I'd done
to my knees.

650
00:30:44,344 --> 00:30:46,384
And he's
down at the line of scrimmage,

651
00:30:46,386 --> 00:30:48,429
in the arms of Derrick Morgan.
652
00:30:48,431 --> 00:30:50,972
Derrick Morgan had been
on a similar journey.

653
00:30:50,974 --> 00:30:53,269
In the NFL, the injury rate
is a 100 percent.

654
00:30:53,603 --> 00:30:55,769
It's a violent game.

655
00:30:55,771 --> 00:30:58,271
He's
hit hard and goes down there.

656
00:30:58,273 --> 00:31:00,274
And so, how you respond
to injury

657
00:31:00,276 --> 00:31:02,192
and how quickly you heal
from injury

658
00:31:02,194 --> 00:31:05,153
is important because
if you're not on the field,

659
00:31:05,155 --> 00:31:07,949
you're not helping the team.
I was reading the research

660
00:31:07,951 --> 00:31:09,449
and seeing
that a plant-based diet

661
00:31:09,451 --> 00:31:12,119
could be beneficial,
specifically for recovery.

662
00:31:12,121 --> 00:31:13,915
And so
I started incorporating it

663
00:31:14,164 --> 00:31:16,457
and I started seeing
really good results with it.
664
00:31:16,459 --> 00:31:19,960
I was recovering better.
I wasn't getting as sore.

665
00:31:19,962 --> 00:31:21,713
I was a lot less swollen.

666
00:31:22,298 --> 00:31:25,175
Basically, to confirm
what I was feeling,

667
00:31:25,593 --> 00:31:26,635
I got my blood tested.

668
00:31:27,470 --> 00:31:29,804
Six months
after being on the diet,

669
00:31:29,806 --> 00:31:31,180
all of my markers were down,

670
00:31:31,182 --> 00:31:33,140
my blood pressure,
my cholesterol.

671
00:31:33,142 --> 00:31:34,725
But the main thing
I was looking at

672
00:31:34,727 --> 00:31:37,897
was the inflammation marker
in your blood and mine was...

673
00:31:38,355 --> 00:31:40,732
almost obsolete.
It wasn't there anymore.

674
00:31:41,901 --> 00:31:43,191
A whole food,
plant-based diet

675
00:31:43,193 --> 00:31:45,527
is gonna optimize the growth
of blood vessels

676
00:31:45,529 --> 00:31:46,489
into damaged tissue,

677
00:31:47,615 --> 00:31:49,866
it's gonna lay down new tissue
in tendons and muscles,

678
00:31:50,159 --> 00:31:52,117
it's gonna stimulate
their immune system

679
00:31:52,119 --> 00:31:55,455
to fight off infections.
So almost at every level,

680
00:31:55,873 --> 00:31:57,163
eating the right foods

681
00:31:57,165 --> 00:31:59,836
is going to accelerate
the healing process.

682
00:32:01,336 --> 00:32:02,878
Six weeks
into my personal

683
00:32:02,880 --> 00:32:03,965
plant based experiment,

684
00:32:05,173 --> 00:32:06,675
I went to the gym to see
if I could notice a difference.

685
00:32:07,134 --> 00:32:09,343
I wasn't able to spar
or wrestle yet,

686
00:32:09,345 --> 00:32:11,556
so I decided
to hit the battling ropes.

687
00:32:12,265 --> 00:32:14,849
At my gym, lasting ten minutes
on the ropes,

688
00:32:14,851 --> 00:32:15,977
gets your name on the wall.
689
00:32:16,310 --> 00:32:18,855
Only a few people
had ever hit 20 minutes.

690
00:32:19,314 --> 00:32:21,146
Even at the peak
of my conditioning,

691
00:32:21,148 --> 00:32:23,315
the most I'd ever got
was eight minutes.

692
00:32:23,317 --> 00:32:26,110
- James, keep it going.
- But on this day,

693
00:32:26,112 --> 00:32:27,822
I hit ten minutes easily.

694
00:32:28,698 --> 00:32:29,824
Then I hit 20...

695
00:32:30,450 --> 00:32:33,745
- thirty.
- You're at 45 minutes.

696
00:32:34,369 --> 00:32:37,456
I thought, "Holy shit,
I'm gonna do an hour."

697
00:32:38,207 --> 00:32:39,457
I went past the hour mark

698
00:32:39,459 --> 00:32:41,376
by about one minute
and just thought,

699
00:32:41,961 --> 00:32:43,712
"All right, that'll do."

700
00:32:44,422 --> 00:32:46,173
I can't believe
you just did that, man.

701
00:32:46,633 --> 00:32:49,509
The only thing
that had changed was my diet.

702
00:32:51,471 --> 00:32:52,469
I could have kept going.

703
00:32:52,471 --> 00:32:54,055
That's way over
the record right?

704
00:32:54,057 --> 00:32:56,183
Yeah. A freaking hour.

705
00:32:59,394 --> 00:33:00,728
When I was growing up

706
00:33:00,730 --> 00:33:04,232
the toughest guy in the world
to me was my dad.

707
00:33:05,151 --> 00:33:07,236
He taught me the value
of self-defense,

708
00:33:07,778 --> 00:33:10,656
and was always there to help me
when I got into trouble.

709
00:33:13,451 --> 00:33:16,913
But now, he was the one
who needed help.

710
00:33:19,248 --> 00:33:21,417
- You had a heart attack?
- Correct.

711
00:33:21,709 --> 00:33:23,750
Had you had much in the way
of symptoms prior

712
00:33:23,752 --> 00:33:26,461
- to this episode?
- No, never before, the first...

713
00:33:26,463 --> 00:33:28,421
After my dad got out
of the hospital
714
00:33:28,423 --> 00:33:30,298
following emergency
heart surgery,

715
00:33:30,300 --> 00:33:33,302
we got on a Skype call
with Dr. Caldwell Esselstyn,

716
00:33:33,304 --> 00:33:35,805
an internationally renowned
heart disease researcher

717
00:33:35,807 --> 00:33:37,099
from the Cleveland Clinic.

718
00:33:37,432 --> 00:33:40,478
...uh, always been, I think,
very fit.

719
00:33:40,769 --> 00:33:42,396
So somewhat of a surprise.

720
00:33:42,771 --> 00:33:44,439
Well, no, not a surprise.

721
00:33:44,941 --> 00:33:48,234
In all of western civilization,
there is nothing more common

722
00:33:48,236 --> 00:33:49,778
than coronary artery
heart disease,

723
00:33:49,988 --> 00:33:53,825
and that is because of the foods
that most people eat every day.

724
00:33:54,366 --> 00:33:55,783
Do you happen to recall

725
00:33:55,785 --> 00:33:58,121
into which of your arteries
that they placed the stent?

726
00:33:58,578 --> 00:34:00,746
Was it into the left anterior
descending

727
00:34:00,748 --> 00:34:02,331
- or the right coronary...
- After seeing how much

728
00:34:02,333 --> 00:34:04,040
a single animal-based meal

729
00:34:04,042 --> 00:34:05,834
can affect
healthy young athletes,

730
00:34:05,836 --> 00:34:09,130
I couldn't help but wonder
what a lifetime of these foods

731
00:34:09,132 --> 00:34:10,967
might have done
to my father's heart.

732
00:34:11,592 --> 00:34:13,760
In all of our studies,
we found the same thing...

733
00:34:14,219 --> 00:34:15,885
these same biological mechanisms

734
00:34:15,887 --> 00:34:17,973
that affect performance
also affect our health.

735
00:34:18,266 --> 00:34:20,391
Chronic inflammation,
oxidative stress

736
00:34:20,393 --> 00:34:24,313
- and endothelial function.
- When you eat animal products,

737
00:34:24,563 --> 00:34:27,567
you start to form plaques
in the coronary arteries.

738
00:34:28,025 --> 00:34:29,650
Plaque formation in the arteries
739
00:34:29,652 --> 00:34:32,445
doesn't just limit the function
of the arteries,

740
00:34:32,447 --> 00:34:34,780
it can also block
the blood flow,

741
00:34:34,782 --> 00:34:38,159
and that's when the heart starts
to have some real problems

742
00:34:38,161 --> 00:34:40,121
keeping up with the demands
of the body.

743
00:34:40,579 --> 00:34:43,164
In terms of heart disease,
oftentimes there is confusion.

744
00:34:43,166 --> 00:34:44,331
People think that "Well,

745
00:34:44,333 --> 00:34:46,335
I don't eat red meat,
so I'm okay."

746
00:34:46,628 --> 00:34:48,461
We know that
it's more complicated than that.

747
00:34:48,463 --> 00:34:51,423
It's not just red meat.
It's not just the fat.

748
00:34:51,925 --> 00:34:53,715
For nearly 50 years,
we were told

749
00:34:53,717 --> 00:34:55,635
that the primary cause
of heart disease

750
00:34:55,637 --> 00:34:57,513
was saturated fat
and cholesterol,
751
00:34:57,722 --> 00:35:00,180
and that leaner meats,
lower fat dairy products,

752
00:35:00,182 --> 00:35:01,851
and egg whites
were the solution.

753
00:35:02,851 --> 00:35:03,810
But the research now shows

754
00:35:05,188 --> 00:35:06,686
that the other inflammatory
compounds in animal foods,

755
00:35:06,688 --> 00:35:09,190
like those that
can impair athletic recovery,

756
00:35:09,192 --> 00:35:10,775
also play a significant role

757
00:35:10,777 --> 00:35:12,487
in the development
of heart disease.

758
00:35:12,695 --> 00:35:14,528
We're going
to do a whole lot better

759
00:35:14,530 --> 00:35:16,530
by just getting rid
of the animal products

760
00:35:16,532 --> 00:35:19,532
and there are really good
biochemical reasons for that.

761
00:35:19,534 --> 00:35:21,828
Heme iron is one of them,
for example.

762
00:35:22,204 --> 00:35:25,248
Heme iron
is from an animal source, right?

763
00:35:25,250 --> 00:35:27,708
So, uh, most commonly
you think red meat,

764
00:35:27,710 --> 00:35:30,253
even though poultry have it,
fish has it.

765
00:35:30,255 --> 00:35:31,586
They did a meta-analysis

766
00:35:31,588 --> 00:35:35,884
looking over six prospective
dietary studies

767
00:35:36,094 --> 00:35:38,844
over a 130,000 patients

768
00:35:38,846 --> 00:35:42,555
and they came to the conclusion
that one milligram a day

769
00:35:42,557 --> 00:35:46,769
of heme iron is associated
with a 27 percent increase

770
00:35:46,771 --> 00:35:48,815
in risk
of coronary heart disease.

771
00:35:49,065 --> 00:35:52,650
To put that in perspective,
an average hamburger patty...

772
00:35:52,652 --> 00:35:55,737
has about two
to three milligrams.

773
00:35:55,947 --> 00:35:58,447
And it isn't just
the iron in animal foods

774
00:35:58,449 --> 00:35:59,740
that can cause problems.

775
00:35:59,742 --> 00:36:02,704
It's actually
the animal protein itself.

776
00:36:03,161 --> 00:36:04,496
It's not just red meat,

777
00:36:04,789 --> 00:36:07,581
not just chicken, not just eggs,
not just milk.

778
00:36:07,583 --> 00:36:11,044
It's the ingestion
of any animal protein.

779
00:36:11,253 --> 00:36:13,839
At that moment in time,
a process begins

780
00:36:14,132 --> 00:36:16,134
at a chemical level
inside the body.

781
00:36:16,592 --> 00:36:19,552
When the protein found
in animal foods is cooked,

782
00:36:19,554 --> 00:36:22,639
preserved, or even just digested
by our gut bacteria,

783
00:36:23,016 --> 00:36:25,224
highly inflammatory compounds
are formed

784
00:36:25,226 --> 00:36:27,269
that corrode
our cardiovascular system.

785
00:36:27,769 --> 00:36:30,771
This helps explain why people
who get all of their protein

786
00:36:30,773 --> 00:36:35,111
from plants reduce their risk
of heart disease by 55 percent.

787
00:36:35,612 --> 00:36:37,068
It would also help explain
788
00:36:37,070 --> 00:36:39,447
why the only diet
that has ever been shown

789
00:36:39,449 --> 00:36:41,282
to actually reverse
heart disease

790
00:36:41,284 --> 00:36:42,617
is a plant-based one.

791
00:36:42,619 --> 00:36:44,784
What we found is that
in the first month,

792
00:36:44,786 --> 00:36:46,119
there was improvement
in blood flow

793
00:36:46,121 --> 00:36:48,289
and the heart began
to pump blood more normally.

794
00:36:48,291 --> 00:36:49,956
After a year,
even severely clogged

795
00:36:49,958 --> 00:36:52,459
coronary arteries
became measurably less clogged,

796
00:36:52,461 --> 00:36:54,128
and even more improvement
after five years.

797
00:36:54,130 --> 00:36:56,130
But in the randomized
control group, who were doing

798
00:36:56,132 --> 00:36:58,259
just what their doctors
told them to do at the time,

799
00:36:58,467 --> 00:37:00,675
you know, less red meat,
more fish and chicken,
800
00:37:00,677 --> 00:37:01,969
little exercise and so on,

801
00:37:01,971 --> 00:37:04,264
their arteries got more clogged
after one year

802
00:37:04,474 --> 00:37:06,225
and even more clogged
after five years.

803
00:37:07,143 --> 00:37:10,478
♪ Humpty
Dumpty sat On the wall... ♪

804
00:37:10,480 --> 00:37:12,190
While all
of this sounded promising,

805
00:37:12,398 --> 00:37:14,317
my dad didn't just need
to get better,

806
00:37:14,567 --> 00:37:16,360
he needed to get better fast.

807
00:37:17,152 --> 00:37:20,322
The stents in his heart
were only a temporary solution.

808
00:37:20,949 --> 00:37:22,530
He could have
another heart attack

809
00:37:22,532 --> 00:37:23,951
at any moment.

810
00:37:27,496 --> 00:37:30,373
I found some hope at a firehouse
in Brooklyn,

811
00:37:30,375 --> 00:37:31,749
where Dr. Esselstyn's son, Rip,

812
00:37:31,751 --> 00:37:34,334
a former firefighter
and professional triathlete

813
00:37:34,336 --> 00:37:36,336
was launching some
of New York's bravest

814
00:37:36,338 --> 00:37:38,088
on a powerful new program.

815
00:37:38,090 --> 00:37:40,258
What's the number one killer
of firefighters

816
00:37:40,260 --> 00:37:41,469
in the line of duty?

817
00:37:42,010 --> 00:37:42,969
Heart attacks.

818
00:37:42,971 --> 00:37:45,595
Sixty-seven percent
of firefighters

819
00:37:45,597 --> 00:37:48,308
who perish in the line of duty
die of heart attacks.

820
00:37:48,851 --> 00:37:51,644
So this, right here,
that is what we call

821
00:37:51,646 --> 00:37:53,854
a healthy artery.

822
00:37:53,856 --> 00:37:56,648
The blood can flow through
this huge opening here.

823
00:37:56,650 --> 00:37:58,650
And this is what happens

824
00:37:58,652 --> 00:38:01,697
after decades on the meat
and dairy diet.

825
00:38:02,657 --> 00:38:03,574
Okay.

826
00:38:03,949 --> 00:38:05,951
If you guys have been eating
this way,

827
00:38:06,159 --> 00:38:08,913
I want you to take
the seven-day rescue challenge.

828
00:38:10,456 --> 00:38:13,376
We bought you guys
plant-based groceries.

829
00:38:13,585 --> 00:38:15,876
I want you to give yourselves
the chance to see

830
00:38:15,878 --> 00:38:19,048
what your internal biochemistry
does in just seven days.

831
00:38:19,882 --> 00:38:21,548
I know
that my cholesterol is elevated.

832
00:38:21,550 --> 00:38:23,842
My LDL's are always very high.

833
00:38:23,844 --> 00:38:26,345
The same job that I was doing
like ten years ago

834
00:38:26,347 --> 00:38:27,432
- without an effort...
- Yeah.

835
00:38:28,682 --> 00:38:29,807
- ...is now taking an effort.
- Despite working out all week,

836
00:38:29,809 --> 00:38:31,769
playing sports,
my cholesterol is high

837
00:38:32,019 --> 00:38:34,061
and growing by
about ten, fifteen points

838
00:38:34,063 --> 00:38:36,190
every year for the last five
or six years.

839
00:38:36,440 --> 00:38:37,567
I realized a couple salads
a week,

840
00:38:38,735 --> 00:38:40,653
- it doesn't really cut it.
- I got two kids, you know, so...

841
00:38:41,195 --> 00:38:43,948
hopefully I'll feel better,
have more energy and...

842
00:38:44,740 --> 00:38:46,074
add some years to my life.

843
00:38:49,871 --> 00:38:51,704
I went to see
if I could get my dad

844
00:38:51,706 --> 00:38:53,623
to make these same changes
to his diet

845
00:38:53,625 --> 00:38:55,083
as soon as possible.

846
00:38:56,001 --> 00:38:57,128
Well,
what are you suggesting?

847
00:38:58,420 --> 00:38:59,336
- Well, let's do the shopping.
- Tomatoes...

848
00:38:59,338 --> 00:39:01,046
...cucumber,

849
00:39:01,048 --> 00:39:03,007
we have hummus dips,
blueberries, raspberries...
850
00:39:03,009 --> 00:39:05,135
But my dad
can be a little stubborn.

851
00:39:05,427 --> 00:39:07,720
...soya yogurt
and that's about it, I think.

852
00:39:07,722 --> 00:39:09,347
So I wasn't feeling
that hopeful.

853
00:39:09,349 --> 00:39:10,600
We'll just drink tea.

854
00:39:13,101 --> 00:39:15,603
I come from a town
called Melton Mowbray,

855
00:39:15,605 --> 00:39:18,608
known in England
as the "Rural Capital of Food".

856
00:39:19,692 --> 00:39:22,610
It's the home of Stilton cheese
and the world famous

857
00:39:22,612 --> 00:39:24,447
Melton Mowbray pork pie.

858
00:39:28,784 --> 00:39:31,619
The pace of change here
is very slow.

859
00:39:31,621 --> 00:39:34,956
Tick 20, tick 22, tick 25...

860
00:39:34,958 --> 00:39:36,916
And my dad,
like most of us,

861
00:39:36,918 --> 00:39:38,833
is a product
of where he grew up.

862
00:39:41,380 --> 00:39:42,630
I just couldn't imagine

863
00:39:42,632 --> 00:39:44,548
someone as set in his ways
as my father

864
00:39:44,550 --> 00:39:46,177
making such a big switch...

865
00:39:46,885 --> 00:39:49,220
On the top there, that's worth
another 20 quid.

866
00:39:49,222 --> 00:39:50,306
Give us 50 quid, the lot.

867
00:39:51,641 --> 00:39:54,226
...until I got home
and went back to the gym.

868
00:39:55,269 --> 00:39:56,938
You push me? Go here.

869
00:39:57,981 --> 00:40:00,566
I've spent years working out
with Lucious Smith.

870
00:40:00,983 --> 00:40:04,778
He was a cornerback in the NFL,
has a black belt in jujitsu...

871
00:40:04,987 --> 00:40:06,862
and was my strength
and conditioning coach.

872
00:40:06,864 --> 00:40:08,697
That's it, that's it, that's it.
More arms. More arms.

873
00:40:08,699 --> 00:40:10,074
I told Lou
about the research

874
00:40:10,076 --> 00:40:12,411
I'd been doing
and what happened to my dad,
875
00:40:12,911 --> 00:40:15,205
and he'd never mentioned
this before and he said,

876
00:40:15,498 --> 00:40:16,998
"I've been on a plant-based diet

877
00:40:17,000 --> 00:40:19,043
- for almost ten years."
- Okay, rotate.

878
00:40:20,420 --> 00:40:24,798
Lou is 60-years-old,
not far off my father's age.

879
00:40:25,507 --> 00:40:26,673
Most guys my age

880
00:40:26,675 --> 00:40:28,302
can't keep up
with their grandchildren.

881
00:40:28,677 --> 00:40:30,554
My grandchildren can't keep up
with me.

882
00:40:31,179 --> 00:40:32,847
When I went
from an animal-based diet

883
00:40:32,849 --> 00:40:36,182
to a plant-based diet,
my blood pressure went down

884
00:40:36,184 --> 00:40:38,145
to, like, 110 over 70.

885
00:40:38,730 --> 00:40:43,067
My heart rate sometimes
has been under 50, like, 48, 47.

886
00:40:43,693 --> 00:40:45,903
I'm more focused,
I'm more relaxed

887
00:40:46,153 --> 00:40:48,570
and I notice
that I have a lot more energy

888
00:40:48,572 --> 00:40:50,199
because of the plant-based diet.

889
00:40:50,867 --> 00:40:53,867
Come on, come on! Oh, man,
come on, come on, come on!

890
00:40:53,869 --> 00:40:56,163
People in their 20s,
they come in here,

891
00:40:56,539 --> 00:40:57,832
we do a workout,

892
00:40:58,248 --> 00:41:01,793
I sustain the workout
a lot easier than they do.

893
00:41:02,503 --> 00:41:06,048
We can come in here and do 800,
listen to what I just said.

894
00:41:06,548 --> 00:41:11,179
Eight hundred kettlebell swings
and snatches in one workout.

895
00:41:11,554 --> 00:41:12,847
They can't make it!

896
00:41:14,264 --> 00:41:15,266
I'm not kidding you.

897
00:41:15,724 --> 00:41:18,060
They can't hang, man,
I'm telling you.

898
00:41:18,311 --> 00:41:19,312
They can't hang.

899
00:41:23,565 --> 00:41:25,398
There was another guy
my dad's age,
900
00:41:25,400 --> 00:41:27,194
who had also made a big change.

901
00:41:29,572 --> 00:41:31,115
I ate a lot of meat.

902
00:41:31,574 --> 00:41:34,911
I ate my ten, 15 eggs a day

903
00:41:35,161 --> 00:41:39,329
and, you know,
I had my 250 grams of protein a day,

904
00:41:39,331 --> 00:41:41,041
because I weighed 250 pounds.

905
00:41:41,376 --> 00:41:44,211
The one
and only Arnold Schwarzenegger!

906
00:41:44,586 --> 00:41:46,586
But as I got older
and as I started

907
00:41:46,588 --> 00:41:49,130
reading up on it,
I recognized the fact

908
00:41:49,132 --> 00:41:51,967
that you really don't have
to get your protein from meat

909
00:41:51,969 --> 00:41:54,596
or from animals,
as far as that goes.

910
00:41:54,972 --> 00:41:59,099
So we started going more
in a direction of the vegetarian

911
00:41:59,101 --> 00:42:00,143
kind of a diet.

912
00:42:00,603 --> 00:42:02,144
Now with doing it the right way,
913
00:42:02,146 --> 00:42:04,023
with the right spices,
all of a sudden,

914
00:42:04,523 --> 00:42:07,150
I love it much more
than the meat.

915
00:42:07,610 --> 00:42:10,238
And, you know,
the cholesterol went down

916
00:42:10,445 --> 00:42:13,113
to around 109. It was the lowest

917
00:42:13,115 --> 00:42:15,659
that it ever was
in my entire life.

918
00:42:16,494 --> 00:42:18,663
At almost 69.

919
00:42:20,623 --> 00:42:23,456
What we eat has a major impact
on our health and our well being

920
00:42:23,458 --> 00:42:24,585
in every way we can measure.

921
00:42:24,793 --> 00:42:27,129
People who eat a diet
that's high in animal protein

922
00:42:27,380 --> 00:42:29,463
have a 75 percent increased risk

923
00:42:29,465 --> 00:42:31,217
of premature death
from all causes,

924
00:42:31,467 --> 00:42:33,008
and a four
to five hundred percent

925
00:42:33,010 --> 00:42:35,469
increased risk of death
from most forms of cancer,

926
00:42:35,471 --> 00:42:38,805
prostate, breast, colon cancer,
as well as type two diabetes.

927
00:42:38,807 --> 00:42:42,142
The amino acids
that come from animal sources

928
00:42:42,144 --> 00:42:45,688
tend to make our cells rev up
and multiply faster.

929
00:42:45,690 --> 00:42:47,940
For example,
there is accumulating evidence

930
00:42:47,942 --> 00:42:50,358
that high consumption
of proteins from dairy sources

931
00:42:50,360 --> 00:42:53,237
is related to a higher risk
of prostate cancer.

932
00:42:53,239 --> 00:42:56,659
That chain of cancer causation
actually seems pretty clear.

933
00:42:57,452 --> 00:43:00,494
Cancer has been linked
to other animal foods as well.

934
00:43:00,496 --> 00:43:03,331
Research funded
by The National Cancer Institute

935
00:43:03,333 --> 00:43:05,999
found that vegetarians
who add one or more servings

936
00:43:06,001 --> 00:43:08,418
per week of white meat,
like chicken or fish

937
00:43:08,420 --> 00:43:10,964
more than triple
their risk of colon cancer.

938
00:43:11,423 --> 00:43:14,090
So it's not one set
of dietary guidelines

939
00:43:14,092 --> 00:43:16,177
for improving your performance
as an athlete,

940
00:43:16,179 --> 00:43:17,929
another one
for reversing heart disease,

941
00:43:17,931 --> 00:43:19,347
a different one
for reversing diabetes,

942
00:43:19,349 --> 00:43:21,432
a different one
for reversing prostate cancer.

943
00:43:21,434 --> 00:43:22,602
It's the same for all of them.

944
00:43:23,978 --> 00:43:26,188
As groundbreaking as al
of this nutritional science was,

945
00:43:26,648 --> 00:43:28,483
I also found it
really confusing.

946
00:43:28,815 --> 00:43:30,483
How could meat be so bad for us

947
00:43:30,485 --> 00:43:33,738
if that's what our ancestors
were supposedly built to eat?

948
00:43:34,197 --> 00:43:36,280
When we think
about the diet of early humans,

949
00:43:36,282 --> 00:43:38,574
we're often drawn
to thinking about meat,

950
00:43:38,576 --> 00:43:40,867
but plant foods
were more important

951
00:43:40,869 --> 00:43:43,873
than the archaeological record
gives credit for.

952
00:43:44,206 --> 00:43:47,542
The food that could be relied on
wherever you were

953
00:43:47,751 --> 00:43:49,545
was the plant food.

954
00:43:50,003 --> 00:43:52,170
The popular perception
of what early humans ate

955
00:43:52,172 --> 00:43:55,048
dates back to the 1930's
to 1940's,

956
00:43:55,050 --> 00:43:57,467
when there was
some amazing finds

957
00:43:57,469 --> 00:44:00,972
of early human ancestors,
animal bones and tools

958
00:44:00,974 --> 00:44:03,057
that very much looked like
they may have been used

959
00:44:03,059 --> 00:44:05,267
to butcher and maim
those animals.

960
00:44:05,269 --> 00:44:07,061
So very early on,
we had this notion

961
00:44:07,063 --> 00:44:09,646
that meat had
a disproportionately larger role

962
00:44:09,648 --> 00:44:11,023
in the diet
of early human ancestors

963
00:44:11,025 --> 00:44:12,316
than it actually did.

964
00:44:12,318 --> 00:44:14,610
The bias
in the archeological record

965
00:44:14,612 --> 00:44:16,570
towards stone
and bone preservation

966
00:44:16,572 --> 00:44:20,535
over things like plants
has led to a very skewed view.

967
00:44:20,909 --> 00:44:22,703
If we look at deep time,

968
00:44:22,911 --> 00:44:26,081
bones and stone tools preserve
very well,

969
00:44:26,498 --> 00:44:28,792
but plants decay very rapidly.

970
00:44:30,128 --> 00:44:32,920
What's exciting though,
is in the last decade

971
00:44:32,922 --> 00:44:34,048
we've started to realize

972
00:44:34,257 --> 00:44:37,927
microscopic fossils of plants
do preserve quite well

973
00:44:38,344 --> 00:44:39,342
and so we're revisiting

974
00:44:39,344 --> 00:44:41,387
some of these earlier
Paleolithic sites

975
00:44:41,389 --> 00:44:44,309
and finding abundant evidence
of plants.

976
00:44:44,601 --> 00:44:45,684
Advanced technologies

977
00:44:45,934 --> 00:44:48,269
like those used
to analyze the gladiator bones,

978
00:44:48,271 --> 00:44:50,354
have allowed scientists
to take a closer look

979
00:44:50,356 --> 00:44:53,693
at the tools, bones and teeth
of our ancestors,

980
00:44:53,900 --> 00:44:56,110
leading to the discovery
that early humans

981
00:44:56,112 --> 00:44:57,488
ate mostly plants.

982
00:44:58,072 --> 00:45:00,780
And the reason for this
is actually quite simple.

983
00:45:00,782 --> 00:45:04,200
Humans do not have
any specialized genetic,

984
00:45:04,202 --> 00:45:06,912
anatomical,
or physiological adaptations

985
00:45:06,914 --> 00:45:09,081
to meat consumption.
By contrast,

986
00:45:09,083 --> 00:45:12,628
we have many adaptations
to plant consumption.

987
00:45:13,128 --> 00:45:16,588
We have longer digestive tracts
than do carnivores,

988
00:45:16,590 --> 00:45:20,008
and this allows humans
to digest plants and fibers

989
00:45:20,010 --> 00:45:22,637
that require
longer processing time.

990
00:45:22,639 --> 00:45:26,643
We also lack the ability
to produce our own vitamin C.

991
00:45:26,934 --> 00:45:28,809
Vitamin C is found in plants,

992
00:45:28,811 --> 00:45:31,144
so the fact
that we cannot make our own,

993
00:45:31,146 --> 00:45:35,108
indicates just how reliant
upon plants we actually are.

994
00:45:35,777 --> 00:45:37,695
This is why
we have trichromatic vision.

995
00:45:37,987 --> 00:45:40,070
This is very different
from carnivores,

996
00:45:40,072 --> 00:45:41,824
which have dichromatic vision.

997
00:45:42,032 --> 00:45:45,367
We can see more colors
and this is very important,

998
00:45:45,369 --> 00:45:49,331
especially if you need
to find fresh, ripe fruit.
999
00:45:50,500 --> 00:45:54,918
We have a brain that just
is desperate for glucose.

1000
00:45:54,920 --> 00:45:57,003
Is a... I mean,
it's such a fussy organ.

1001
00:45:57,005 --> 00:45:59,299
That's the only thing
it really takes in for energy.

1002
00:45:59,509 --> 00:46:01,008
Well,
meat's not a very good source

1003
00:46:01,010 --> 00:46:02,011
of glucose.

1004
00:46:02,344 --> 00:46:03,719
To have a big brain like this,

1005
00:46:03,721 --> 00:46:05,512
you need
to eat something different,

1006
00:46:05,514 --> 00:46:08,057
and the most efficient way
to get glucose

1007
00:46:08,059 --> 00:46:09,560
is to eat carbohydrates.

1008
00:46:11,103 --> 00:46:12,603
But what about our teeth?

1009
00:46:12,605 --> 00:46:15,065
Aren't they proof
that we're built to eat meat?

1010
00:46:15,692 --> 00:46:17,358
In primates,

1011
00:46:17,360 --> 00:46:19,068
you might think canine teeth
are associated

1012
00:46:19,070 --> 00:46:20,822
with a diet of meat,
but they're not.

1013
00:46:21,155 --> 00:46:24,282
In gorillas, when males want
to intimidate other males,

1014
00:46:24,284 --> 00:46:27,367
they will show the length
of their formidable canines.

1015
00:46:27,369 --> 00:46:30,204
On the other hand, carnivores
have distinctive teeth

1016
00:46:30,206 --> 00:46:32,164
and they're shaped
like scissor blades.

1017
00:46:32,166 --> 00:46:34,541
They simply shred the meat off
and they swallow.

1018
00:46:34,543 --> 00:46:36,836
Compare that to the teeth
of a human being,

1019
00:46:36,838 --> 00:46:38,336
square and low-cusped,

1020
00:46:38,338 --> 00:46:40,549
for crushing and grinding
tough plant tissues.

1021
00:46:40,882 --> 00:46:44,175
Right there in your own mouth
is the best evidence we have

1022
00:46:44,177 --> 00:46:46,221
for a diet
that could not have been meat.

1023
00:46:46,639 --> 00:46:51,686
If you just got placed
in some ancestral environment,

1024
00:46:51,893 --> 00:46:54,313
the best thing
you could be equipped with

1025
00:46:54,646 --> 00:46:56,106
is not a very sharp spear.

1026
00:46:56,481 --> 00:46:58,566
The most important thing
you could be equipped with

1027
00:46:58,568 --> 00:47:01,946
is knowledge of which plants
you can eat.

1028
00:47:02,487 --> 00:47:04,197
Suddenly,
it all made sense.

1029
00:47:04,489 --> 00:47:07,407
The reason an animal based diet
isn't good for us

1030
00:47:07,409 --> 00:47:09,578
is because our bodies
aren't built for it.

1031
00:47:09,911 --> 00:47:11,955
It's simply the wrong type
of fuel.

1032
00:47:12,331 --> 00:47:15,291
The only thing
that really didn't fit was B12,

1033
00:47:15,293 --> 00:47:17,918
an important vitamin
that everyone kept warning me

1034
00:47:17,920 --> 00:47:19,880
you could only get
from animal foods.

1035
00:47:20,088 --> 00:47:23,675
It turns out that B12
isn't made by animals after all.

1036
00:47:23,927 --> 00:47:25,258
It's made by bacteria

1037
00:47:25,260 --> 00:47:27,971
that these animals consume
in the soil and water.

1038
00:47:28,389 --> 00:47:31,768
Just like with protein,
animals are only the middlemen.

1039
00:47:32,184 --> 00:47:33,686
Before industrial farming,

1040
00:47:33,894 --> 00:47:36,269
farm animals and humans
could get B12

1041
00:47:36,271 --> 00:47:38,356
by eating traces of dirt
on plant foods

1042
00:47:38,358 --> 00:47:41,191
or by drinking water
from rivers or streams.

1043
00:47:41,193 --> 00:47:44,695
But now, because pesticides,
antibiotics and chlorine

1044
00:47:44,697 --> 00:47:47,113
kill the bacteria
that produce this vitamin,

1045
00:47:47,115 --> 00:47:50,034
even farm animals have
to be given B12 supplements.

1046
00:47:50,036 --> 00:47:52,327
And up to 39 percent
of people tested,

1047
00:47:52,329 --> 00:47:55,750
including meat eaters,
are low in B12.
1048
00:47:56,333 --> 00:48:00,126
As a result, the best way
for humans to get enough B12,

1049
00:48:00,128 --> 00:48:02,213
whether they eat animal foods
or not,

1050
00:48:02,215 --> 00:48:04,175
is simply to take a supplement.

1051
00:48:07,929 --> 00:48:09,762
When I caught up with Scott
a full month

1052
00:48:09,764 --> 00:48:11,307
into his 2200 mile trek,

1053
00:48:11,516 --> 00:48:14,101
he had fallen well
behind record pace.

1054
00:48:15,018 --> 00:48:16,894
Not even a week
into the journey,

1055
00:48:16,896 --> 00:48:19,106
I'd developed a quadricep tear.

1056
00:48:21,150 --> 00:48:23,108
I had to start thinking,
"Okay, how am I going

1057
00:48:23,110 --> 00:48:24,737
to get through this?"

1058
00:48:26,697 --> 00:48:28,322
There are no rest days
when you're setting

1059
00:48:28,324 --> 00:48:29,824
a speed record
on the Appalachian Trail.

1060
00:48:29,826 --> 00:48:30,907
Let's do this!

1061
00:48:30,909 --> 00:48:31,952
I needed to recover

1062
00:48:32,161 --> 00:48:34,414
while I was still pushing
my body to the brink,

1063
00:48:34,706 --> 00:48:37,331
waking up the next day,
and the next day after that

1064
00:48:37,333 --> 00:48:38,918
and doing the same thing.

1065
00:48:39,251 --> 00:48:41,293
I really had to trust
in my training

1066
00:48:41,295 --> 00:48:44,546
and trust in my nutrition
to help me get up each morning

1067
00:48:44,548 --> 00:48:47,302
at 4:30
and put another 50 miles in.

1068
00:48:48,302 --> 00:48:51,012
With only 12 days left
to break the record,

1069
00:48:51,014 --> 00:48:54,142
Scott still had 550 miles left
to go.

1070
00:48:58,521 --> 00:49:00,521
They were experiencing
record rainfall in Vermont

1071
00:49:00,523 --> 00:49:03,065
when I went through.
And there was just no way

1072
00:49:03,067 --> 00:49:04,777
that I could be prepared for it.
1073
00:49:06,278 --> 00:49:08,028
I was trying to make up
all the ground

1074
00:49:08,030 --> 00:49:09,574
that I had lost with the injury.

1075
00:49:10,074 --> 00:49:12,117
Trying to get back
on record pace,

1076
00:49:12,367 --> 00:49:14,784
getting two to three hours
of sleep, or less,

1077
00:49:14,786 --> 00:49:16,246
night after night, after night.

1078
00:49:17,164 --> 00:49:19,874
Going over some
of the most remote stretches,

1079
00:49:19,876 --> 00:49:21,836
I put in 26 hours straight.

1080
00:49:23,211 --> 00:49:25,295
But the Appalachian Trail
keeps throwing

1081
00:49:25,297 --> 00:49:28,759
more and more mountains at you,
it never really lets up.

1082
00:49:30,260 --> 00:49:33,056
And by the time I actually got
to New Hampshire,

1083
00:49:33,556 --> 00:49:37,101
the White Mountains just...
obliterated me.

1084
00:49:42,731 --> 00:49:44,565
With less
than two weeks remaining,

1085
00:49:44,567 --> 00:49:47,233
Patrik continued training
for his world record attempt,

1086
00:49:47,235 --> 00:49:49,487
to carry more weight
than anyone in history.

1087
00:49:49,489 --> 00:49:51,280
I started lifting weights

1088
00:49:51,282 --> 00:49:52,742
when I was 14 years old,

1089
00:49:53,242 --> 00:49:54,492
because I was kind of wimpy

1090
00:49:54,494 --> 00:49:56,120
and small...
...in that time.

1091
00:49:56,663 --> 00:49:58,914
And I wanted
to be some kind of hero,

1092
00:49:59,123 --> 00:50:01,083
able to help
if something happened.

1093
00:50:01,416 --> 00:50:02,876
This is my mom and dad.

1094
00:50:06,213 --> 00:50:07,590
When I was four years old,

1095
00:50:08,048 --> 00:50:11,508
my dad, my mom
and my little sister,

1096
00:50:11,510 --> 00:50:15,639
she was six months old,
they were in a car accident.

1097
00:50:16,599 --> 00:50:17,600
And...

1098
00:50:18,518 --> 00:50:20,561
only my mom survived
the accident.

1099
00:50:23,146 --> 00:50:24,896
So when I was young,
I had these fantasies

1100
00:50:24,898 --> 00:50:29,112
of, uh, being super-strong,
and if someone got trapped,

1101
00:50:29,528 --> 00:50:31,447
being able to help them get out.

1102
00:50:56,639 --> 00:50:58,347
For any guy watching
that day,

1103
00:50:58,349 --> 00:51:00,434
it wasn't just a car
Patrik had crushed.

1104
00:51:00,643 --> 00:51:03,313
It was a myth they'd been fed
their entire lives.

1105
00:51:03,896 --> 00:51:06,606
Steak.
That's what a man eats.

1106
00:51:06,608 --> 00:51:08,065
Made from stuff guys need.

1107
00:51:08,067 --> 00:51:09,610
Eat like a man, man.

1108
00:51:10,027 --> 00:51:12,987
There is no one that can relate
to that better than I do

1109
00:51:12,989 --> 00:51:16,326
because I've lived
in that world.

1110
00:51:17,076 --> 00:51:19,621
Steak... is for men.
1111
00:51:19,954 --> 00:51:20,788
- Go meat!
- Go meat!

1112
00:51:21,831 --> 00:51:23,249
They show
these commercials, burgers,

1113
00:51:23,541 --> 00:51:25,583
- George Foreman with the grill.
- Yeah!

1114
00:51:25,585 --> 00:51:27,751
And the big sandwiches
and all that stuff.

1115
00:51:27,753 --> 00:51:30,086
Eat like a man
and be full like a man.

1116
00:51:30,088 --> 00:51:33,548
This is great, great marketing
by the meat industry.

1117
00:51:33,550 --> 00:51:35,010
Serious man food.

1118
00:51:35,427 --> 00:51:38,595
Selling that idea
that real men eat meat.

1119
00:51:38,597 --> 00:51:40,347
You'll look like more
of a man

1120
00:51:40,349 --> 00:51:42,391
with a quarter pounder
in your hand.

1121
00:51:42,393 --> 00:51:44,353
But you've got to understand,
that's marketing.

1122
00:51:44,561 --> 00:51:46,438
That's not based on reality.

1123
00:51:47,690 --> 00:51:49,690
Okay, I'm gonna take you down
to the exam room.

1124
00:51:49,692 --> 00:51:51,900
When I think of a manly man,
I think of somebody

1125
00:51:51,902 --> 00:51:54,655
who has strength, endurance,

1126
00:51:55,364 --> 00:51:58,490
sexual prowess and fertility.
In fact,

1127
00:51:58,492 --> 00:52:00,327
what the scientific studies
are showing

1128
00:52:00,702 --> 00:52:03,704
is that the more meat men eat,

1129
00:52:03,706 --> 00:52:06,960
the more quickly
they lose their manly manhood.

1130
00:52:07,460 --> 00:52:09,418
The blood test
with the Miami Dolphins

1131
00:52:09,420 --> 00:52:11,711
measured how a single meal
could affect blood flow

1132
00:52:11,713 --> 00:52:14,673
throughout the entire body.
I asked Dr. Spitz

1133
00:52:14,675 --> 00:52:16,342
if he could conduct
an experiment

1134
00:52:16,344 --> 00:52:19,387
with three collegiate athletes,
but this time,

1135
00:52:19,389 --> 00:52:22,099
on a more specific part
of the male anatomy.

1136
00:52:22,516 --> 00:52:25,351
So...

1137
00:52:25,353 --> 00:52:26,561
...here's a model of the penis.

1138
00:52:27,105 --> 00:52:29,896
Dr. Spitz
is the lead delegate of urology

1139
00:52:29,898 --> 00:52:31,733
for the American
Medical Association.

1140
00:52:31,943 --> 00:52:35,363
When it comes to the penis,
he literally wrote the book.

1141
00:52:35,655 --> 00:52:37,949
Now, you're gonna be putting
this device on yourself.

1142
00:52:38,282 --> 00:52:40,201
One ring goes on the base
of the penis,

1143
00:52:40,702 --> 00:52:44,619
and the other ring goes on
at the tip of the penis,

1144
00:52:44,621 --> 00:52:46,290
just behind the head
of the penis.

1145
00:52:46,541 --> 00:52:49,669
It knows how tight to squeeze
to know

1146
00:52:49,876 --> 00:52:52,086
when an erection's starting,
because when it squeezes

1147
00:52:52,088 --> 00:52:55,548
it'll determine, "Oh, it's now
of a larger circumference.

1148
00:52:55,550 --> 00:52:56,593
Something's happening."

1149
00:52:56,842 --> 00:52:59,677
What we're going
to look at is what effect

1150
00:52:59,679 --> 00:53:02,804
the meal you have
has on your erections that night

1151
00:53:02,806 --> 00:53:05,517
and you're gonna be eating
two different kinds of meals.

1152
00:53:06,393 --> 00:53:07,892
For this study,
on the first night,

1153
00:53:07,894 --> 00:53:11,815
we gave the guys burritos
that had meat.

1154
00:53:12,150 --> 00:53:13,985
Beef, chicken, pork.

1155
00:53:14,443 --> 00:53:18,945
But really high quality meats,
grass-fed, organic.

1156
00:53:18,947 --> 00:53:20,197
On the second night,

1157
00:53:20,199 --> 00:53:22,325
we gave them
very similar burritos

1158
00:53:22,327 --> 00:53:24,952
but we swapped out
the animal portions

1159
00:53:24,954 --> 00:53:27,787
- for a plant-based protein.
- This is really good.
1160
00:53:27,789 --> 00:53:29,248
I thought
this was gonna be nasty,

1161
00:53:29,250 --> 00:53:30,418
I'm not gonna lie.

1162
00:53:30,835 --> 00:53:32,208
I didn't think we were gonna eat
a burrito.

1163
00:53:32,210 --> 00:53:33,629
I thought we were gonna get
a salad.

1164
00:53:37,550 --> 00:53:39,467
This study
is gonna take advantage

1165
00:53:39,469 --> 00:53:41,512
of a natural function

1166
00:53:41,804 --> 00:53:43,847
that occurs
in men when they sleep.

1167
00:53:44,474 --> 00:53:48,391
Men's bodies create erections,
and this occurs

1168
00:53:48,393 --> 00:53:50,938
throughout the night
while the subject is asleep.

1169
00:53:51,481 --> 00:53:54,315
And once an erection happens,
this device can sense it

1170
00:53:54,317 --> 00:53:58,610
and a printout is generated
of how firm the erection was,

1171
00:53:58,612 --> 00:54:01,365
how long it lasted and how many
of them there were,

1172
00:54:01,824 --> 00:54:04,952
to see if we can see
a physical effect

1173
00:54:05,161 --> 00:54:06,786
on erections as a result

1174
00:54:06,788 --> 00:54:08,206
of what they just ate
for dinner.

1175
00:54:09,081 --> 00:54:11,416
This is where we take a look
at the results.

1176
00:54:11,751 --> 00:54:13,876
So, Mason, I'm gonna give you
your results first.

1177
00:54:13,878 --> 00:54:15,711
- Cool.
- Let you take those out.

1178
00:54:15,713 --> 00:54:17,173
- All right.
- Okay?

1179
00:54:17,632 --> 00:54:20,842
The bigger the circumference,
the harder the erection,

1180
00:54:21,094 --> 00:54:22,550
and so you'll notice

1181
00:54:22,552 --> 00:54:25,679
that that first circle,
which is the... the meat meal...

1182
00:54:25,681 --> 00:54:27,347
- Mm-hmm.
- ...is not as big

1183
00:54:27,349 --> 00:54:29,685
a circle is not as hard
an erection,

1184
00:54:29,893 --> 00:54:32,980
as that second circle,
the vegan meal.

1185
00:54:33,356 --> 00:54:34,691
Now, let's look
at the second sheet.

1186
00:54:34,983 --> 00:54:36,856
- The second sheet is a... a...
- Oh, my God.

1187
00:54:36,858 --> 00:54:39,568
...accumulation
of how many erections

1188
00:54:39,570 --> 00:54:42,240
and for how long you had
over the course of the night.

1189
00:54:42,532 --> 00:54:45,785
So that first stubby graph...

1190
00:54:46,327 --> 00:54:47,575
...is really... It's not the size

1191
00:54:47,577 --> 00:54:49,452
- of your penis.
- I'm so dead. I'm struggling.

1192
00:54:49,454 --> 00:54:51,706
It's not the size
of your penis, it's how...

1193
00:54:51,708 --> 00:54:53,833
how many minutes
throughout the night

1194
00:54:53,835 --> 00:54:55,461
- you had erections.
- Wow.

1195
00:54:56,045 --> 00:54:57,628
Blake, let's take a look
at your results.

1196
00:54:57,630 --> 00:54:58,878
- Oh, no.
- Okay.

1197
00:54:58,880 --> 00:55:01,216
Hold composure. I'm ready.

1198
00:55:02,175 --> 00:55:03,717
- And, look, again...
- Yup.

1199
00:55:03,719 --> 00:55:06,888
...like Mason, uh,
you were more erect

1200
00:55:07,181 --> 00:55:09,807
after the plant-based diet
than the meat-based diet.

1201
00:55:09,809 --> 00:55:12,353
Okay, how about how often
you had erections.

1202
00:55:12,561 --> 00:55:13,894
- Oh-oh.
- Wow!

1203
00:55:16,773 --> 00:55:18,733
That's almost
a 500 percent difference.

1204
00:55:18,735 --> 00:55:20,483
Dang, man. That's crazy.

1205
00:55:20,485 --> 00:55:21,818
Blake, are you ready
for yours?

1206
00:55:21,820 --> 00:55:23,822
- Give me the dossier.
- All right, here you go.

1207
00:55:25,742 --> 00:55:28,909
You had
about a 13 percent change

1208
00:55:28,911 --> 00:55:31,121
in the hardness
of your erections.
1209
00:55:31,581 --> 00:55:32,539
Okay, let's look at...

1210
00:55:33,123 --> 00:55:35,834
how many or how long
you had erections for.

1211
00:55:36,043 --> 00:55:39,755
Bro. Oh, fuck!

1212
00:55:39,963 --> 00:55:41,880
- Show it, dang it!
- Yeah.

1213
00:55:41,882 --> 00:55:45,886
Don't hold out. Oh!

1214
00:55:46,429 --> 00:55:50,099
Bro, that's an hour, bro.

1215
00:55:51,601 --> 00:55:56,230
So you guys all had
a very similar response

1216
00:55:56,898 --> 00:55:58,271
to the meat meal

1217
00:55:58,273 --> 00:56:01,108
- versus the plant meal.
- That's crazy.

1218
00:56:01,110 --> 00:56:04,110
Yeah, like, growing up, if I saw
some big dude at a restaurant

1219
00:56:04,112 --> 00:56:06,239
eating a big old steak
and it's all, like, "Oh, I...

1220
00:56:06,532 --> 00:56:08,115
I need to be like that."
And then, like, I see,

1221
00:56:08,117 --> 00:56:10,534
like, a guy ordering a salad
off the menu, I'm, like...

1222
00:56:10,536 --> 00:56:12,662
- He's soft, right?
- Yeah, I'm like, "Oh, that guy.

1223
00:56:12,664 --> 00:56:13,746
- what's he doing?"
- Yeah, he's soft.

1224
00:56:13,748 --> 00:56:14,956
But really at the end of night,

1225
00:56:14,958 --> 00:56:16,624
I think the guy eating
the big steak is soft,

1226
00:56:16,626 --> 00:56:20,126
and then the other guy is hard.

1227
00:56:20,128 --> 00:56:23,463
So, when you take your date out
on Valentine's Day,

1228
00:56:23,465 --> 00:56:24,798
where are you gonna take them
to eat?

1229
00:56:24,800 --> 00:56:26,052
- To the Veggie Grill, son.
- Okay,

1230
00:56:26,260 --> 00:56:27,885
- the Veggie Grill.
- Yeah, I was just thinking about that.

1231
00:56:27,887 --> 00:56:30,179
Now,
this is not a scientifically

1232
00:56:30,181 --> 00:56:31,304
validated study,

1233
00:56:31,306 --> 00:56:32,597
but the results
that we're seeing
1234
00:56:32,599 --> 00:56:33,643
are very exciting.

1235
00:56:34,018 --> 00:56:37,480
I think this is going
to wake a lot of people up.

1236
00:56:37,730 --> 00:56:39,813
I think it's gonna
wake up people who have penises,

1237
00:56:39,815 --> 00:56:41,648
and I think it's gonna
wake up people who like people

1238
00:56:41,650 --> 00:56:42,818
who have penises.

1239
00:56:44,403 --> 00:56:47,612
While all this talk
about erections was interesting,

1240
00:56:47,614 --> 00:56:49,491
it also made me wonder
about hormones.

1241
00:56:49,909 --> 00:56:52,161
Specifically, testosterone.

1242
00:56:52,911 --> 00:56:55,954
I've never eaten a piece
of meat in my entire life,

1243
00:56:55,956 --> 00:56:58,583
and I've never had an issue
with testosterone.

1244
00:56:58,585 --> 00:57:00,668
I've gotten blood tests
and all my levels

1245
00:57:00,670 --> 00:57:02,628
are right where they need to be.

1246
00:57:02,630 --> 00:57:04,715
And clearly, I don't have
any trouble building muscle.

1247
00:57:05,257 --> 00:57:07,717
Studies comparing men
who eat animal foods,

1248
00:57:07,719 --> 00:57:10,510
with men who don't,
have consistently demonstrated

1249
00:57:10,512 --> 00:57:12,889
no difference
in testosterone levels.

1250
00:57:13,432 --> 00:57:15,016
I found this hard to believe,

1251
00:57:15,018 --> 00:57:17,436
since plant-based diets
often include soy products,

1252
00:57:17,853 --> 00:57:20,979
which I'd always been told
were loaded with estrogen.

1253
00:57:20,981 --> 00:57:22,648
I post a lot of my food

1254
00:57:22,650 --> 00:57:25,233
and if it includes any type
of soy products,

1255
00:57:25,235 --> 00:57:26,610
out of a hundred comments,

1256
00:57:26,612 --> 00:57:28,862
you've got 20 to 30
of them saying,

1257
00:57:28,864 --> 00:57:31,949
"Hey, well, I heard that soy
raises estrogen levels."

1258
00:57:31,951 --> 00:57:32,994
Well, that's not the case.

1259
00:57:34,244 --> 00:57:36,705
Soy, it turns out,
contains phytoestrogens.

1260
00:57:37,039 --> 00:57:38,998
Compounds that look
like estrogens

1261
00:57:39,000 --> 00:57:40,918
but can actually have
the opposite effect,

1262
00:57:41,376 --> 00:57:43,878
blocking some of our bodies'
estrogen receptors

1263
00:57:43,880 --> 00:57:46,546
and preventing
real dietary sources of estrogen

1264
00:57:46,548 --> 00:57:47,550
from taking hold.

1265
00:57:48,092 --> 00:57:50,217
The foods
that contain real estrogens

1266
00:57:50,219 --> 00:57:53,637
are animal foods, like chicken,
eggs, and dairy,

1267
00:57:53,639 --> 00:57:55,680
which can have
a significant impact

1268
00:57:55,682 --> 00:57:57,018
on our hormone levels.

1269
00:57:57,393 --> 00:57:58,767
Simply drinking cow's milk

1270
00:57:58,769 --> 00:58:00,853
can increase
a man's estrogen levels

1271
00:58:00,855 --> 00:58:03,608
by 26 percent in just one hour,
1272
00:58:03,942 --> 00:58:06,150
while dropping
their testosterone levels

1273
00:58:06,152 --> 00:58:07,362
by 18 percent.

1274
00:58:07,737 --> 00:58:09,903
Another hormone
strongly connected to diet

1275
00:58:09,905 --> 00:58:13,615
is cortisol, a stress hormone
linked to reduced muscle mass

1276
00:58:13,617 --> 00:58:15,286
and increased body fat.

1277
00:58:15,911 --> 00:58:18,996
Research has shown that people
who replace animal foods

1278
00:58:18,998 --> 00:58:20,956
with high carbohydrate
plant foods

1279
00:58:20,958 --> 00:58:23,416
experience an average drop
in cortisol levels

1280
00:58:23,418 --> 00:58:25,087
of 27 percent.

1281
00:58:25,922 --> 00:58:27,420
This is what
I always heard, like,

1282
00:58:27,422 --> 00:58:31,425
you can't go lean,
you can't go shredded, vegan.

1283
00:58:31,427 --> 00:58:32,762
Because you have so much carbs.

1284
00:58:33,346 --> 00:58:35,931
But I'm standing here
in the best shape of my life.

1285
00:58:36,306 --> 00:58:37,391
Easy.

1286
00:58:38,601 --> 00:58:40,309
I already knew
that processed carbs

1287
00:58:40,311 --> 00:58:43,146
like white flour and sugar
can lead to weight gain,

1288
00:58:43,356 --> 00:58:44,646
but what I didn't realize is

1289
00:58:44,648 --> 00:58:47,023
that unprocessed carbohydrates
like oats,

1290
00:58:47,025 --> 00:58:48,902
bananas and sweet potatoes

1291
00:58:49,112 --> 00:58:51,655
are associated
with decreased body fat.

1292
00:58:55,909 --> 00:58:58,286
An eight-week
weight-training trial also found

1293
00:58:58,288 --> 00:59:00,704
that those consuming
a normal amount of carbs

1294
00:59:00,706 --> 00:59:03,164
gained 2.9 pounds
of muscle mass,

1295
00:59:03,166 --> 00:59:04,833
while those
in the low-carb group

1296
00:59:04,835 --> 00:59:06,295
actually lost muscle.
1297
00:59:06,878 --> 00:59:08,628
A typical bodybuilding diet

1298
00:59:08,630 --> 00:59:10,255
is a very low carb diet,

1299
00:59:10,257 --> 00:59:13,427
so these guys that haven't had
a carb in two weeks,

1300
00:59:13,760 --> 00:59:15,760
they're walking around
like zombies.

1301
00:59:15,762 --> 00:59:18,599
I'm backstage eating
all the carbs that I want.

1302
00:59:18,974 --> 00:59:20,101
They're like, "How are you

1303
00:59:20,309 --> 00:59:22,269
eating that right now
and you look this shredded?"

1304
00:59:27,358 --> 00:59:28,523
Back in Nashville,

1305
00:59:28,525 --> 00:59:30,775
Derrick introduced me
to his wife Charity,

1306
00:59:30,777 --> 00:59:31,985
a professional chef

1307
00:59:31,987 --> 00:59:34,487
who had helped inspire
a big transformation.

1308
00:59:34,489 --> 00:59:35,865
- Hey...
- Nice to meet you.

1309
00:59:35,867 --> 00:59:37,490
When I started cooking
plant-based,
1310
00:59:37,492 --> 00:59:39,828
whatever I made for dinner,
I made a bunch of it

1311
00:59:40,246 --> 00:59:41,079
and would send it over

1312
00:59:42,123 --> 00:59:43,081
to the facility for Derrick
to eat for lunch.

1313
00:59:44,208 --> 00:59:46,918
Because I knew he had no options
other than a side salad.

1314
00:59:46,920 --> 00:59:49,713
You've seen Derrick.
Do you think a side salad

1315
00:59:50,255 --> 00:59:51,548
is gonna fill him up?

1316
00:59:51,840 --> 00:59:52,925
Yeah, I love to eat.

1317
00:59:53,384 --> 00:59:56,010
In the beginning I was like,
I gotta psych myself out

1318
00:59:56,012 --> 00:59:58,347
to say I don't care
about flavor anymore.

1319
00:59:58,806 --> 01:00:00,474
It wasn't really a sacrifice.

1320
01:00:00,974 --> 01:00:02,643
She was still cooking, you know,

1321
01:00:02,851 --> 01:00:05,436
mac and cheese
and chicken wings.

1322
01:00:05,438 --> 01:00:06,981
Just plant based.
1323
01:00:07,940 --> 01:00:10,148
It's taking that love
that you have for food

1324
01:00:10,150 --> 01:00:13,028
and just changing it over
to better ingredients.

1325
01:00:13,780 --> 01:00:15,320
And so I brought it
into the cafeteria

1326
01:00:15,322 --> 01:00:17,072
and I had teammates coming up
to me.

1327
01:00:17,074 --> 01:00:19,660
Guys were taking jabs
and cracking their jokes.

1328
01:00:19,869 --> 01:00:21,037
At the end of the day,

1329
01:00:22,288 --> 01:00:24,204
the reason why I was doing it
was to become a better player,

1330
01:00:24,206 --> 01:00:26,289
which inevitably is gonna help
the team.

1331
01:00:26,291 --> 01:00:29,753
Players started looking over,
like, "Okay, that smells good."

1332
01:00:30,088 --> 01:00:32,045
They were like, "Whatever
you send Derrick, send me."

1333
01:00:32,047 --> 01:00:33,632
And I was like,
"All right, good."

1334
01:00:33,882 --> 01:00:35,592
It started with five guys,
1335
01:00:35,885 --> 01:00:38,846
and now, middle of season,
13 players.

1336
01:00:39,179 --> 01:00:41,932
I never intended this
to be a business at all.

1337
01:00:42,224 --> 01:00:45,684
But the last 15 years,
we haven't been to the playoffs.

1338
01:00:45,686 --> 01:00:48,186
So I'm gonna do anything
that I could do

1339
01:00:48,188 --> 01:00:50,898
- to help this team.
- There she go. How you doing?

1340
01:00:50,900 --> 01:00:52,691
How you doing?
Hopefully you're hungry.

1341
01:00:52,693 --> 01:00:53,945
Oh, definitely.

1342
01:00:54,445 --> 01:00:55,738
Sundays are good.

1343
01:00:56,072 --> 01:00:58,405
After the game, me and...
and the guys

1344
01:00:58,407 --> 01:01:00,284
are always looking forward
to meal time.

1345
01:01:01,911 --> 01:01:03,411
- How you doing?
- Hey, how you doing?

1346
01:01:03,413 --> 01:01:05,248
- You come with an empty stomach?
- Yeah.

1347
01:01:05,623 --> 01:01:07,789
There's some
good times in this kitchen.

1348
01:01:10,586 --> 01:01:11,920
These are plant based burgers.

1349
01:01:12,338 --> 01:01:15,258
Grill up, smell,
and taste like beef.

1350
01:01:16,259 --> 01:01:19,219
And I'm making
truffle mac and cheese,

1351
01:01:19,512 --> 01:01:21,014
buffalo wings,

1352
01:01:21,431 --> 01:01:22,849
kale caesar salad,

1353
01:01:23,099 --> 01:01:26,769
crispy Brussels sprouts
with a smoked sauce reduction,

1354
01:01:27,019 --> 01:01:29,269
and we'll finish off
with a peanut butter cheesecake.

1355
01:01:29,271 --> 01:01:30,688
- Mm.
- Mm.

1356
01:01:30,690 --> 01:01:32,442
- Oh, yeah...
- Yeah.

1357
01:01:33,192 --> 01:01:35,027
- Thank you, babe.
- Thank you.

1358
01:01:35,277 --> 01:01:37,193
So you guys have
all eaten Charity's meal plan

1359
01:01:37,195 --> 01:01:38,403
- that she's done?
- Mm-hmm.

1360
01:01:38,405 --> 01:01:40,113
And before
what was your perception?

1361
01:01:40,115 --> 01:01:42,532
Well, I actually
talked bad about y'all

1362
01:01:42,534 --> 01:01:45,244
for like, a couple weeks.

1363
01:01:45,246 --> 01:01:47,121
Did you think you needed meat
to be like, strong and athletic?

1364
01:01:47,123 --> 01:01:48,791
Right, that's exactly
what I thought.

1365
01:01:49,166 --> 01:01:51,166
I told him, I feel like,
my whole childhood life

1366
01:01:51,168 --> 01:01:54,128
was a lie.

1367
01:01:54,130 --> 01:01:56,130
I definitely thought
I was gonna miss it.

1368
01:01:56,132 --> 01:01:58,590
And honestly, I haven't even
thought about it again.

1369
01:01:58,592 --> 01:01:59,675
I feel more energized,

1370
01:01:59,677 --> 01:02:01,596
feel stronger.
It was pretty dope.

1371
01:02:01,846 --> 01:02:03,097
And what about the taste?

1372
01:02:03,639 --> 01:02:05,472
- It tastes really good.
- The meals

1373
01:02:05,474 --> 01:02:07,766
were always looking good,
and I found myself sitting

1374
01:02:07,768 --> 01:02:09,394
in the locker staring at
what they eating.

1375
01:02:09,853 --> 01:02:11,019
So, you know, I tried it

1376
01:02:11,021 --> 01:02:12,479
and honestly, I mean,
I felt a difference.

1377
01:02:12,481 --> 01:02:15,525
And, you know, I was just able
to just perform consistently.

1378
01:02:15,818 --> 01:02:18,401
Yeah, you caught your first
touchdown after you switched over, right?

1379
01:02:18,403 --> 01:02:21,324
Yeah.

1380
01:02:25,411 --> 01:02:27,161
Six months
into my new diet,

1381
01:02:27,163 --> 01:02:29,664
my strength,
endurance and recovery

1382
01:02:29,666 --> 01:02:30,959
were better than ever.

1383
01:02:31,583 --> 01:02:33,335
My dad's health was on the mend.

1384
01:02:34,128 --> 01:02:36,005
Even my wife
and kids were on board.
1385
01:02:37,757 --> 01:02:39,217
But I was also pissed off.

1386
01:02:39,550 --> 01:02:41,970
Why didn't everyone know
about this?

1387
01:02:42,844 --> 01:02:44,680
And then, I remembered
my grandfather,

1388
01:02:45,014 --> 01:02:47,642
who died of heart failure
at the age of 63

1389
01:02:47,849 --> 01:02:49,810
after more than four decades
of smoking.

1390
01:02:50,853 --> 01:02:54,354
A paratrooper in World War II,
he got hooked on cigarettes

1391
01:02:54,356 --> 01:02:56,523
during a time when young people
like him

1392
01:02:56,525 --> 01:02:57,858
were being sold the idea

1393
01:02:57,860 --> 01:03:00,195
that smoking was actually good
for you.

1394
01:03:01,947 --> 01:03:03,572
Babe Ruth,
idol of millions...

1395
01:03:03,574 --> 01:03:04,865
To sell this idea,

1396
01:03:04,867 --> 01:03:07,367
the tobacco industry turned
to famous athletes,

1397
01:03:07,369 --> 01:03:09,746
the ultimate symbols of fitness
and health.

1398
01:03:10,539 --> 01:03:12,999
After a game,
Carl Furillo of the Dodgers,

1399
01:03:13,001 --> 01:03:15,959
looks for a mild cigarette.
A Camel, of course.

1400
01:03:15,961 --> 01:03:17,253
But right around the time

1401
01:03:17,255 --> 01:03:19,463
Babe Ruth died
from throat cancer

1402
01:03:19,465 --> 01:03:20,341
in his early 50's,

1403
01:03:21,550 --> 01:03:22,802
the scientific evidence
was starting stack up,

1404
01:03:23,052 --> 01:03:25,219
so, a new marketing plan
was required.

1405
01:03:25,221 --> 01:03:27,137
According
to this nationwide survey,

1406
01:03:27,139 --> 01:03:30,768
more doctors smoke Camels
than any other cigarette.

1407
01:03:30,976 --> 01:03:34,061
For years,
the tobacco industry said

1408
01:03:34,063 --> 01:03:36,733
that their cigarettes
did not cause cancer.

1409
01:03:37,065 --> 01:03:40,777
And they trotted out
their own paid researchers

1410
01:03:41,028 --> 01:03:44,239
to come out with statements
to confuse the issue.

1411
01:03:45,657 --> 01:03:47,115
- Despite their efforts...
- Brought to you

1412
01:03:47,117 --> 01:03:49,242
- by Marlboro...
- ...cigarette ads

1413
01:03:49,244 --> 01:03:51,580
were eventually banned
from sports broadcasting.

1414
01:03:52,373 --> 01:03:54,414
Just in time
for another big industry

1415
01:03:54,416 --> 01:03:57,418
to step up to the plate
and start playing the same game.

1416
01:03:57,420 --> 01:03:59,297
- What's in the bag?
- Big Mac.

1417
01:03:59,755 --> 01:04:00,757
Play you for it.

1418
01:04:01,925 --> 01:04:02,759
With a new generation
of athletes.

1419
01:04:04,927 --> 01:04:07,429
Including me.

1420
01:04:08,389 --> 01:04:10,430
But it wasn't long
before the evidence

1421
01:04:10,432 --> 01:04:13,186
against animal foods
started stacking up as well.

1422
01:04:13,518 --> 01:04:17,063
Now, that playbook is being used
by the food industry.

1423
01:04:17,065 --> 01:04:19,565
She's
from the National Cattlemen's

1424
01:04:19,567 --> 01:04:20,775
Beef Association.

1425
01:04:20,777 --> 01:04:22,735
They're gonna hire
their so-called experts...

1426
01:04:22,737 --> 01:04:25,028
Well, I'm first of all,
a registered dietitian

1427
01:04:25,030 --> 01:04:26,572
and nutrition scientist
and I'm a mom.

1428
01:04:26,574 --> 01:04:28,824
...to create
just enough confusion.

1429
01:04:28,826 --> 01:04:30,284
Are you saying
with processed meat

1430
01:04:30,286 --> 01:04:33,329
that it is not, in your view,
carcinogenic?

1431
01:04:33,331 --> 01:04:36,331
I don't say that it supports
a sufficient relationship.

1432
01:04:36,333 --> 01:04:37,666
And they make it seem

1433
01:04:37,668 --> 01:04:40,043
as though there's doubt
about what we're talking about.
1434
01:04:40,045 --> 01:04:42,463
This is not a link,
a causal link

1435
01:04:42,465 --> 01:04:45,675
between red and processed meat
and any type of cancer.

1436
01:04:45,677 --> 01:04:49,387
But would you recommend
reducing meat intake?

1437
01:04:49,389 --> 01:04:52,055
- No, not at all.
- How on earth is the viewer

1438
01:04:52,057 --> 01:04:53,726
supposed to make sense
of all of this?

1439
01:04:54,184 --> 01:04:56,269
With overwhelming
scientific evidence

1440
01:04:56,271 --> 01:04:57,478
connecting animal foods

1441
01:04:57,480 --> 01:04:59,729
to many of
the most common deadly disease

1442
01:04:59,731 --> 01:05:03,483
I discovered that the meat,
dairy and egg industries

1443
01:05:03,485 --> 01:05:05,362
have engaged
in a covert response,

1444
01:05:05,737 --> 01:05:08,155
funding studies
that deny this evidence

1445
01:05:08,157 --> 01:05:10,702
while burying their involvement
in the fine print.
1446
01:05:11,619 --> 01:05:14,287
One of the hired guns paid
to conduct these studies

1447
01:05:14,289 --> 01:05:15,871
is Exponent Incorporated,

1448
01:05:15,873 --> 01:05:19,126
a company whose research
was used by the tobacco industry

1449
01:05:19,335 --> 01:05:22,003
to deny the connection
between secondhand smoke

1450
01:05:22,005 --> 01:05:23,006
and cancer.

1451
01:05:24,340 --> 01:05:27,300
For more than 50 years,
Exponent has generated studies

1452
01:05:27,302 --> 01:05:30,096
that challenge the health risks
of everything from asbestos,

1453
01:05:30,346 --> 01:05:33,141
arsenic, and mercury,
to animal foods.

1454
01:05:33,349 --> 01:05:37,309
The formula works beautifully
for people selling food.

1455
01:05:37,311 --> 01:05:39,686
It works beautifully for people
selling drugs

1456
01:05:39,688 --> 01:05:42,190
to treat the diseases
that bad food causes.

1457
01:05:42,442 --> 01:05:44,860
And, it works beautifully
for the media,
1458
01:05:45,193 --> 01:05:48,862
which can give us a new story
about diet every day.

1459
01:05:48,864 --> 01:05:50,322
Here we go again.

1460
01:05:50,324 --> 01:05:52,950
New guidelines are muddled
and confusing

1461
01:05:52,952 --> 01:05:54,534
and not by accident.

1462
01:05:54,536 --> 01:05:57,037
- Eggs are in.
- So happy about the eggs.

1463
01:05:57,039 --> 01:05:58,331
I know, I'm happy
about the eggs.

1464
01:05:58,333 --> 01:06:01,043
- Eating bacon is okay.
- Absolutely!

1465
01:06:01,251 --> 01:06:03,503
- Okay. Butter?
- Butter. Butter is back.

1466
01:06:03,795 --> 01:06:06,965
But despite
the appearance in our media

1467
01:06:07,175 --> 01:06:08,551
of confusion,

1468
01:06:08,842 --> 01:06:10,635
there is massive
global consensus

1469
01:06:10,637 --> 01:06:13,262
about the fundamentals
of a health promoting diet

1470
01:06:13,264 --> 01:06:16,224
and it's a diet that every time,

1471
01:06:16,434 --> 01:06:19,017
no matter whether it's high
in fat or low in fat,

1472
01:06:19,019 --> 01:06:20,311
higher in carbs, lower in carbs,

1473
01:06:20,313 --> 01:06:22,898
in every population,
every kind of research,

1474
01:06:23,190 --> 01:06:26,485
it's a plant food
predominant diet, every time.

1475
01:06:30,614 --> 01:06:33,282
Just when I thought
I'd uncovered every dark secret

1476
01:06:33,284 --> 01:06:34,909
of the animal foods industry,

1477
01:06:34,911 --> 01:06:38,244
I got invited to train
a paramilitary group in Zimbabwe

1478
01:06:38,246 --> 01:06:39,414
with a special mission.

1479
01:06:39,791 --> 01:06:41,916
Yeah, so just be very careful,
guys. Stay on the...

1480
01:06:41,918 --> 01:06:43,253
stay on the rocks.

1481
01:06:44,253 --> 01:06:46,713
Yeah.

1482
01:06:47,172 --> 01:06:48,923
So these guys
are now listed

1483
01:06:48,925 --> 01:06:49,926
as critically endangered.

1484
01:06:50,969 --> 01:06:51,802
There's only about 5,000
of them left on the planet.

1485
01:06:53,346 --> 01:06:55,595
They've basically been hunted
to extinction

1486
01:06:55,597 --> 01:06:57,599
because of the value
of their horn.

1487
01:06:57,809 --> 01:06:59,519
Around 40,000 dollars a pound.

1488
01:07:04,606 --> 01:07:06,231
Damien Mander
is a retired

1489
01:07:06,233 --> 01:07:08,066
Special Operations sniper

1490
01:07:08,068 --> 01:07:10,570
who completed 12 tours of duty
in Iraq.

1491
01:07:11,322 --> 01:07:12,612
He's also the founder

1492
01:07:12,614 --> 01:07:15,449
of the International
Anti-Poaching Foundation.

1493
01:07:15,451 --> 01:07:16,950
The poacher will maybe
have an ax or a knife,

1494
01:07:16,952 --> 01:07:18,996
- so we're trying to disarm them.
- Yeah, yeah.

1495
01:07:19,621 --> 01:07:22,457
So he's gonna thrust
with the knife.
1496
01:07:23,376 --> 01:07:25,378
Here.

1497
01:07:26,545 --> 01:07:29,089
We are the SEAL Team Six
of conservation.

1498
01:07:29,673 --> 01:07:33,302
We're the guys that go in
and stop the hemorrhaging.

1499
01:07:34,052 --> 01:07:36,762
- Okay?
- Yeah. I'll stick to my AK-47...

1500
01:07:36,764 --> 01:07:38,474
- Yeah.
- ...you stick to that.

1501
01:07:38,682 --> 01:07:41,766
I lived every young boys' dream,
jumping out of choppers,

1502
01:07:41,768 --> 01:07:44,311
blowing shit up.
Stuff that most kids, uh,

1503
01:07:44,313 --> 01:07:46,273
can only dream of doing
on a PlayStation.

1504
01:07:47,150 --> 01:07:49,525
I came to Africa
because I was looking

1505
01:07:49,527 --> 01:07:51,278
for the next six month
adventure.

1506
01:07:52,405 --> 01:07:55,115
I saw a bull elephant
that had had its face cut off,

1507
01:07:55,324 --> 01:07:56,699
tusks that had been taken.

1508
01:07:56,701 --> 01:07:58,327
The whole elephant
sitting there dead

1509
01:07:58,577 --> 01:08:01,748
because some guy wants to have
a tusk on his desk.

1510
01:08:02,164 --> 01:08:03,498
What sort of ambush
is this called?

1511
01:08:03,791 --> 01:08:05,084
- Linear.
- Linear ambush. Very...

1512
01:08:05,418 --> 01:08:08,293
I had money and I had skills
that could help these rangers.

1513
01:08:08,295 --> 01:08:09,503
...using the minimum amount

1514
01:08:09,505 --> 01:08:10,963
of force required
to get the job done.

1515
01:08:10,965 --> 01:08:13,675
And I made the choice
to dedicate my life...

1516
01:08:14,469 --> 01:08:17,012
to helping these guys protect
these animals.

1517
01:08:25,020 --> 01:08:28,188
After making that choice,
though, I started to realize

1518
01:08:28,190 --> 01:08:30,691
that every day,
I was going out on patrol

1519
01:08:30,693 --> 01:08:34,072
and protecting one animal,
and coming home at night

1520
01:08:34,363 --> 01:08:36,490
and putting another animal
on the fire.

1521
01:08:37,240 --> 01:08:38,493
And I knew I was...

1522
01:08:39,577 --> 01:08:41,119
I knew I was full of shit.

1523
01:08:41,662 --> 01:08:43,580
I created this flexible morality

1524
01:08:43,872 --> 01:08:47,375
that was convenient for me,
because if you don't eat meat,

1525
01:08:47,377 --> 01:08:49,293
you're some sort of vegan
that shrivels up

1526
01:08:49,295 --> 01:08:50,337
into a string bean.

1527
01:08:51,005 --> 01:08:53,464
In my mind I justified it,
there's enough cows

1528
01:08:53,466 --> 01:08:55,260
on the planet.
They're not gonna go extinct.

1529
01:08:55,676 --> 01:08:56,925
But the longer I thought
about it,

1530
01:08:56,927 --> 01:09:00,722
the more I started to accept
what I already knew.

1531
01:09:01,099 --> 01:09:03,348
The easiest way
to protect other animals

1532
01:09:03,350 --> 01:09:05,769
is just not to put them
in your mouth.
1533
01:09:07,354 --> 01:09:09,604
This whole fantasy
that we need meat

1534
01:09:09,606 --> 01:09:12,234
to get our protein,
it's actually bullshit.

1535
01:09:12,568 --> 01:09:13,858
I mean, look at a gorilla.

1536
01:09:13,860 --> 01:09:16,070
A gorilla will fuck you up
in two seconds.

1537
01:09:16,072 --> 01:09:18,115
What does a gorilla eat?

1538
01:09:18,573 --> 01:09:19,740
I just do the same things

1539
01:09:19,742 --> 01:09:21,534
as these big gray things
out here

1540
01:09:21,536 --> 01:09:23,578
that we're trying to protect,
elephant and rhino.

1541
01:09:24,288 --> 01:09:26,832
I just, uh, stick to plants.

1542
01:09:31,003 --> 01:09:32,296
The rangers that we support

1543
01:09:32,505 --> 01:09:34,629
patrol five million acres
of wilderness

1544
01:09:34,631 --> 01:09:36,842
protecting
these endangered species.

1545
01:09:38,761 --> 01:09:42,140
But the actual biggest threat
we have is the meat industry,

1546
01:09:42,640 --> 01:09:45,101
and the land that
they are continually taking away

1547
01:09:45,768 --> 01:09:48,061
from what we have left
of these natural...

1548
01:09:49,021 --> 01:09:50,314
wilderness areas.

1549
01:09:51,274 --> 01:09:54,569
Inch by inch, yard by yard,
mile by mile.

1550
01:10:03,453 --> 01:10:06,456
About three-quarters
of all the agricultural land

1551
01:10:06,663 --> 01:10:10,290
in the world, is used
for livestock production,

1552
01:10:10,292 --> 01:10:14,503
and it imposes a huge cost
on biodiversity.

1553
01:10:14,505 --> 01:10:17,298
And what is the single
biggest source

1554
01:10:17,300 --> 01:10:18,635
of habitat destruction?

1555
01:10:18,967 --> 01:10:21,427
It's the livestock sector.

1556
01:10:21,429 --> 01:10:24,930
Meat, dairy, egg
and fish farming

1557
01:10:24,932 --> 01:10:27,476
use 83 percent
of the world's farmland,
1558
01:10:27,935 --> 01:10:31,355
yet provide only 18 percent
of the world's calories.

1559
01:10:31,730 --> 01:10:35,316
The reason livestock require
so much land is because,

1560
01:10:35,318 --> 01:10:37,987
once again, animals are just
the middlemen,

1561
01:10:38,195 --> 01:10:39,736
consuming on average,

1562
01:10:39,738 --> 01:10:42,532
six times more protein
than they produce.

1563
01:10:43,618 --> 01:10:45,701
With more
than 70 billion animals

1564
01:10:45,703 --> 01:10:47,160
consumed globally each year,

1565
01:10:47,162 --> 01:10:50,375
growing animal feed
requires vast amounts of land,

1566
01:10:50,667 --> 01:10:52,415
making it one
of the leading drivers

1567
01:10:52,417 --> 01:10:53,795
of deforestation.

1568
01:10:54,712 --> 01:10:57,173
It also requires huge amounts
of water.

1569
01:10:57,840 --> 01:11:00,299
Meat plays
a disproportionately large role

1570
01:11:00,301 --> 01:11:02,720
in causing this overuse
of freshwater.

1571
01:11:03,095 --> 01:11:06,179
Twenty-five percent
of the rivers in the world

1572
01:11:06,181 --> 01:11:08,641
no longer reach the ocean,
because we're taking out

1573
01:11:08,643 --> 01:11:11,145
so much water
to produce animal feed.

1574
01:11:11,520 --> 01:11:14,272
Water has been fed
into the grain

1575
01:11:14,274 --> 01:11:16,067
that's been fed to the cattle.

1576
01:11:16,609 --> 01:11:19,279
The cattle's been made
into beef.

1577
01:11:20,029 --> 01:11:25,076
One hamburger is 2400 liters
of embedded water.

1578
01:11:25,409 --> 01:11:27,202
That's a heck of a lot of water.

1579
01:11:27,537 --> 01:11:29,536
All told,
more than a quarter

1580
01:11:29,538 --> 01:11:31,705
of humanity's
fresh water consumption goes

1581
01:11:31,707 --> 01:11:33,166
to produce animal foods.

1582
01:11:33,542 --> 01:11:36,003
And it's not just
water depletion that's an issue,
1583
01:11:36,378 --> 01:11:38,046
it's also water pollution.

1584
01:11:39,006 --> 01:11:41,048
In the United States,
for example,

1585
01:11:41,050 --> 01:11:44,509
farm animals produce nearly
50 times more waste per year

1586
01:11:44,511 --> 01:11:46,514
than its entire
human population,

1587
01:11:46,889 --> 01:11:50,223
polluting rivers, lakes
and groundwater

1588
01:11:50,225 --> 01:11:51,603
all across the country.

1589
01:11:52,729 --> 01:11:54,978
The livestock sector
is responsible

1590
01:11:54,980 --> 01:11:59,193
for 15 percent
of global man-made emissions.

1591
01:11:59,402 --> 01:12:01,069
So to put that in perspective,

1592
01:12:01,404 --> 01:12:04,155
that's about the same
as all the emissions

1593
01:12:04,157 --> 01:12:07,741
from all the forms of transport
in the world, all the planes,

1594
01:12:07,743 --> 01:12:11,538
trains, cars, vans,
and ships all added up.

1595
01:12:12,081 --> 01:12:14,626
Agriculture is not only
the biggest culprit

1596
01:12:14,833 --> 01:12:17,878
threatening the future
for humanity on earth,

1597
01:12:18,253 --> 01:12:19,505
it is also the biggest

1598
01:12:19,713 --> 01:12:22,341
and most important silver bullet
to a solution.

1599
01:12:22,966 --> 01:12:24,884
In the US,
where meat consumption

1600
01:12:24,886 --> 01:12:27,010
is three times
the global average,

1601
01:12:27,012 --> 01:12:29,054
shifting away
from an animal-based diet

1602
01:12:29,056 --> 01:12:31,098
would reduce
agricultural emissions

1603
01:12:31,100 --> 01:12:32,602
by up to 73 percent

1604
01:12:32,810 --> 01:12:37,273
and save one million liters
of water per person, per year.

1605
01:12:37,731 --> 01:12:40,482
Globally, this shift
would free up a total area

1606
01:12:40,484 --> 01:12:42,108
of land the size of Africa,

1607
01:12:42,110 --> 01:12:44,027
taking pressure off many
of the world's

1608
01:12:44,029 --> 01:12:46,865
most endangered ecosystems
and species.

1609
01:12:47,617 --> 01:12:50,409
The message is overwhelming,
both for public health

1610
01:12:50,411 --> 01:12:53,787
and environmental reasons.
The more plants you can eat

1611
01:12:53,789 --> 01:12:56,708
and the less meat and dairy
you can consume, the better.

1612
01:12:58,877 --> 01:13:00,878
After learning
how much is at stake

1613
01:13:00,880 --> 01:13:02,757
if we don't change the way
we eat,

1614
01:13:03,006 --> 01:13:05,467
I went back to Brooklyn
to find some hope.

1615
01:13:05,842 --> 01:13:07,970
- How are you doing with the weight?
- It's good.

1616
01:13:08,845 --> 01:13:09,846
It's good.

1617
01:13:10,472 --> 01:13:13,348
- One-thirty over 80.
- Yeah, see?

1618
01:13:13,350 --> 01:13:14,767
Did you do it right

1619
01:13:14,769 --> 01:13:16,602
- the whole seven days?
- Yeah, the entire time.
1620
01:13:16,604 --> 01:13:17,978
- You did? Good for you.
- Yeah.

1621
01:13:17,980 --> 01:13:19,729
After eating a meal,
I didn't feel like,

1622
01:13:19,731 --> 01:13:22,107
"Oh, I gotta go find a couch
to sit on or lay down."

1623
01:13:22,109 --> 01:13:23,858
- Like, that I actually felt energized...
- Right. Right.

1624
01:13:23,860 --> 01:13:25,611
...and I could jump
on the bicycle

1625
01:13:25,613 --> 01:13:26,821
or go on the treadmill

1626
01:13:26,823 --> 01:13:28,449
- or something.
- Or fight a fire.

1627
01:13:29,033 --> 01:13:30,574
She said
it was down 11.

1628
01:13:30,576 --> 01:13:31,953
- Eleven pounds?
- Yeah.

1629
01:13:32,244 --> 01:13:35,206
Your cholesterol was 262.

1630
01:13:35,414 --> 01:13:38,165
- Right.
- All right? Which is elevated,

1631
01:13:38,167 --> 01:13:39,752
- much higher than we wanna be.
- Right. Mm-hmm.
1632
01:13:40,002 --> 01:13:44,964
- Today? A 176.
- Wow! Almost a 100 points, huh?

1633
01:13:44,966 --> 01:13:46,590
- That's fantastic!
- Yeah.

1634
01:13:48,136 --> 01:13:50,135
- Thank you.
- On your blood pressure,

1635
01:13:50,137 --> 01:13:52,138
you dropped 16.

1636
01:13:52,140 --> 01:13:53,680
- Wow. That's really good.
- On your systolic,

1637
01:13:53,682 --> 01:13:56,726
and two on your diastolic,
so you're now 130 over 82

1638
01:13:56,728 --> 01:13:58,477
as opposed to 146 over 84.

1639
01:13:58,479 --> 01:14:00,356
- Fantastic. Little bump there.
- Yeah!

1640
01:14:01,356 --> 01:14:03,859
Your cholesterol was 276.

1641
01:14:04,109 --> 01:14:05,985
I mean, you know that
that's super-elevated, right?

1642
01:14:05,987 --> 01:14:08,278
- Yeah, they were freaking out.
- They were freaking out?

1643
01:14:08,280 --> 01:14:10,281
- At the doctor's office.
- Well, you know what?

1644
01:14:10,283 --> 01:14:14,826
They should be freaking out now,
because today was 169.

1645
01:14:14,828 --> 01:14:17,705
Whoa! Now you're talking!

1646
01:14:17,707 --> 01:14:22,043
- One-sixty-nine?
- You dropped 107 points, my man.

1647
01:14:22,045 --> 01:14:23,046
That's amazing.

1648
01:14:25,213 --> 01:14:26,591
Here's what we got.

1649
01:14:26,841 --> 01:14:29,759
After seven days,
the cholesterol average drop

1650
01:14:29,761 --> 01:14:31,387
was 21 points.

1651
01:14:31,595 --> 01:14:34,389
The average weight loss
was 6.12 pounds.

1652
01:14:34,599 --> 01:14:37,098
You guys,
instead of having arteries

1653
01:14:37,100 --> 01:14:39,353
that looked
like this here, right?

1654
01:14:39,561 --> 01:14:42,687
You guys are on the road
to having arteries

1655
01:14:42,689 --> 01:14:43,981
that look like this here.

1656
01:14:43,983 --> 01:14:46,901
And we know
that the number one killer

1657
01:14:46,903 --> 01:14:49,155
of in the line
of duty firefighters

1658
01:14:49,363 --> 01:14:53,701
is heart attacks.
This is a food created disease

1659
01:14:54,077 --> 01:14:58,664
and you guys don't have to be
another statistic.

1660
01:14:59,666 --> 01:15:01,668
My doctor wanted to put me
on a statin,

1661
01:15:02,252 --> 01:15:04,337
and I kind of looked at it
like that was...

1662
01:15:04,753 --> 01:15:06,169
like cheating,
like an easy way out

1663
01:15:06,171 --> 01:15:09,257
and there has to be a healthier,
more long term alternative.

1664
01:15:09,259 --> 01:15:12,052
And then, when this opportunity
presented itself...

1665
01:15:13,095 --> 01:15:14,137
I took it.

1666
01:15:14,846 --> 01:15:16,472
When you eat
a healthy, whole foods,

1667
01:15:16,474 --> 01:15:19,474
plant-based diet, it changes
the expression of your genes.

1668
01:15:19,476 --> 01:15:22,145
It turns on the good genes,
turns off the bad genes.

1669
01:15:22,521 --> 01:15:24,187
Your genes are a predisposition,

1670
01:15:24,189 --> 01:15:25,649
but your genes
are not your fate.

1671
01:15:26,234 --> 01:15:28,025
And even if your mother
and your father

1672
01:15:28,027 --> 01:15:30,277
and aunts and uncles
all died of diabetes,

1673
01:15:30,279 --> 01:15:31,736
cancer, even heart disease,

1674
01:15:31,738 --> 01:15:33,446
it doesn't mean
that you need to.

1675
01:15:36,953 --> 01:15:39,580
Once I get to here,
I'm gonna come up,

1676
01:15:39,872 --> 01:15:41,833
and I'm gonna drop my head
on his face.

1677
01:15:42,082 --> 01:15:43,750
With help from my new diet,

1678
01:15:43,960 --> 01:15:45,875
I fully recovered
from my injuries,

1679
01:15:45,877 --> 01:15:48,046
and I'm back
to teaching self-defense.

1680
01:15:48,631 --> 01:15:51,007
Or I could chop here
and start to come here.

1681
01:15:51,009 --> 01:15:52,969
But with a critical
new component...

1682
01:15:53,469 --> 01:15:55,468
internal defense.

1683
01:15:55,470 --> 01:15:59,014
You can get improved blood flow.
That allows more oxygen,

1684
01:15:59,016 --> 01:16:01,558
more nutrients to the muscles.
And it's not just the...

1685
01:16:01,560 --> 01:16:03,145
Armed with the truth
in nutrition,

1686
01:16:03,395 --> 01:16:06,479
I now have the tools
to help protect more lives

1687
01:16:06,481 --> 01:16:07,942
than ever before.

1688
01:16:08,525 --> 01:16:10,153
- It's good. Yeah.
- Is it?

1689
01:16:12,904 --> 01:16:16,158
Anybody else got
a fiver now?

1690
01:16:16,492 --> 01:16:18,617
Anybody else got a fiver now?

1691
01:16:22,582 --> 01:16:24,918
James! Good to see you.

1692
01:16:25,960 --> 01:16:27,418
How are you feeling now?

1693
01:16:27,420 --> 01:16:28,421
Very good.

1694
01:16:29,505 --> 01:16:31,964
The figure that I read,
it was 85 percent likelihood

1695
01:16:31,966 --> 01:16:33,343
of your first attack...

1696
01:16:34,594 --> 01:16:35,970
and that kills you.

1697
01:16:37,512 --> 01:16:38,972
That's a high percentage...

1698
01:16:39,599 --> 01:16:41,016
which makes me feel...

1699
01:16:42,060 --> 01:16:42,894
very blessed.

1700
01:16:43,978 --> 01:16:46,687
♪ Happy birthday
Dear pops ♪

1701
01:16:46,689 --> 01:16:49,815
♪ Happy birthday to you ♪

1702
01:16:49,817 --> 01:16:51,360
Thank you.

1703
01:16:52,862 --> 01:16:55,198
We've gone down
the vegan route.

1704
01:16:55,864 --> 01:16:57,951
And we now have soy milk.

1705
01:16:58,326 --> 01:17:00,994
Marsha makes sure
I have my vegetables,

1706
01:17:01,244 --> 01:17:02,704
insists on it now.

1707
01:17:03,497 --> 01:17:05,625
- How old are you?
- Seventy-one.

1708
01:17:06,000 --> 01:17:07,250
- Seventy-one.
- Mm.

1709
01:17:07,252 --> 01:17:09,504
- I'm one!
- And glad to be here.

1710
01:17:11,713 --> 01:17:14,548
What's up, what's good with ya?

1711
01:17:14,550 --> 01:17:17,468
Bruce Lee understood
that the quest for truth

1712
01:17:17,470 --> 01:17:18,635
is only useful

1713
01:17:18,637 --> 01:17:21,556
if you're prepared
to take action on what you find.

1714
01:17:22,015 --> 01:17:23,809
It's best to lead
by example.

1715
01:17:24,310 --> 01:17:26,477
Most people say,
"Oh, I just can't become vegan."

1716
01:17:26,479 --> 01:17:28,187
I said, "You're right.
It's a process to it."

1717
01:17:28,189 --> 01:17:30,313
I'll give you guys
some vegan chocolates.

1718
01:17:30,315 --> 01:17:31,732
People have this idea
in their head

1719
01:17:31,734 --> 01:17:32,902
that if they're gonna
do something,

1720
01:17:34,153 --> 01:17:35,695
it's an all or nothing approach
and that's not the case at all.

1721
01:17:35,697 --> 01:17:39,072
If you go to people and say,
"You must stop eating meat."

1722
01:17:39,074 --> 01:17:40,324
They'll say, "Fuck you.

1723
01:17:40,326 --> 01:17:42,576
Who the fuck are you
to tell me how to eat?"

1724
01:17:42,578 --> 01:17:45,581
But if you explain it and say,
"Hey, why don't you try

1725
01:17:46,207 --> 01:17:49,252
once a week,
just chill it with the meat."

1726
01:17:50,295 --> 01:17:53,420
Fifty years ago,
no one talked about, "Hey,

1727
01:17:53,422 --> 01:17:56,759
maybe you should just get
your protein from vegetables."

1728
01:17:57,092 --> 01:18:02,097
But now, there is many,
many athletes,

1729
01:18:04,057 --> 01:18:05,391
professional athletes
in all kinds

1730
01:18:05,393 --> 01:18:09,521
of different sports,
that have done extremely well,

1731
01:18:10,689 --> 01:18:12,858
staying away from animals foods.

1732
01:18:14,277 --> 01:18:17,779
Lewis Hamilton
wins the German Grand Prix!

1733
01:18:18,072 --> 01:18:19,157
We all wanna feel great.

1734
01:18:19,364 --> 01:18:21,074
We all wanna look great,
have more energy.

1735
01:18:21,451 --> 01:18:23,701
The most important thing
is about having the right fuel

1736
01:18:23,703 --> 01:18:24,951
in your body.

1737
01:18:24,953 --> 01:18:26,161
I can't remember feeling
this great

1738
01:18:26,163 --> 01:18:27,662
in my whole 32 years of my life.

1739
01:18:30,167 --> 01:18:32,500
At the 20,
comes back to the 15,

1740
01:18:32,502 --> 01:18:33,794
and Matthews goes,

1741
01:18:33,796 --> 01:18:36,673
opening play touchdown
for the Titans!

1742
01:18:37,175 --> 01:18:38,840
And I don't ever remember

1743
01:18:38,842 --> 01:18:42,137
a comeback like this.
This is unreal!

1744
01:18:42,346 --> 01:18:44,474
This was our best season
in the last 15 years.

1745
01:18:44,806 --> 01:18:47,935
Sacked
by Orakpo and Derrick Morgan.

1746
01:18:48,226 --> 01:18:50,977
And we had about 14 guys
on plant-based diets.

1747
01:18:50,979 --> 01:18:53,815
Jurrell Casey. Brian Orakpo!

1748
01:18:54,442 --> 01:18:56,025
Bright spot in this game

1749
01:18:56,027 --> 01:18:57,819
was this Titans defense.

1750
01:18:58,320 --> 01:18:59,697
Oh, my goodness!

1751
01:18:59,905 --> 01:19:01,781
Double digit sacks

1752
01:19:01,783 --> 01:19:03,156
for Derrick Morgan.

1753
01:19:03,158 --> 01:19:05,411
He had his best season
of his career.

1754
01:19:05,619 --> 01:19:08,413
Titans
on their way to the playoffs.

1755
01:19:08,747 --> 01:19:10,040
We did it, baby!

1756
01:19:10,582 --> 01:19:12,875
And the playoff win
on my birthday was, probably,

1757
01:19:12,877 --> 01:19:14,501
the pinnacle of my career
so far.

1758
01:19:14,503 --> 01:19:16,836
Everybody's talked
about the defensive line

1759
01:19:16,838 --> 01:19:18,006
and this diet.

1760
01:19:19,091 --> 01:19:21,510
It was the burritos.
It was the breakfast burritos.

1761
01:19:21,719 --> 01:19:24,430
That's what it was.
That'll get you to the playoffs.

1762
01:19:34,606 --> 01:19:36,818
By the time
Scott reached Mount Katahdin,

1763
01:19:37,277 --> 01:19:38,942
word of his perseverance

1764
01:19:38,944 --> 01:19:40,654
was bringing people out
in droves.

1765
01:19:46,411 --> 01:19:50,287
But after 46 days
and nearly 2200 miles,

1766
01:19:50,289 --> 01:19:53,376
Scott had only a few hours left
to break the record.

1767
01:19:55,043 --> 01:19:58,295
This will be the heaviest
weight that anyone has ever carried

1768
01:19:58,297 --> 01:20:02,551
on their shoulders. Patrik
will be attempting 555 kilos,

1769
01:20:02,885 --> 01:20:06,053
which is 1,224 pounds.

1770
01:20:06,055 --> 01:20:08,600
This is an official
Guinness World Record.
1771
01:20:10,475 --> 01:20:13,395
The potential
of the human body is immense.

1772
01:20:14,896 --> 01:20:17,231
You can come out
of some of the deepest,

1773
01:20:17,233 --> 01:20:20,737
darkest holes
if you keep pressing forward.

1774
01:20:22,154 --> 01:20:24,448
I'm gonna do this. Whoa!

1775
01:20:31,747 --> 01:20:33,081
Here we go!

1776
01:20:33,832 --> 01:20:35,417
World record attempt!

1777
01:20:35,752 --> 01:20:37,543
Scott
Jurek is one of the world's

1778
01:20:37,545 --> 01:20:40,045
most accomplished
ultra marathoners.

1779
01:20:40,047 --> 01:20:42,714
His latest quest,
the Appalachian Trail.

1780
01:20:42,716 --> 01:20:45,929
It takes most hikers five
to seven months.

1781
01:20:46,261 --> 01:20:48,387
Jurek did it in 46 days...

1782
01:20:48,389 --> 01:20:50,598
...eight hours
and seven minutes.

1783
01:20:53,019 --> 01:20:54,727
Three hours
faster than the previous record.

1784
01:21:14,039 --> 01:21:16,542
Yeah!

1785
01:21:19,671 --> 01:21:21,130
Vegan power!

1786
01:21:21,546 --> 01:21:22,756
Yeah!

1787
01:21:23,507 --> 01:21:24,591
I did it!

1788
01:21:26,301 --> 01:21:29,471
It's not about being
the strongest and the biggest.

1789
01:21:30,722 --> 01:21:32,138
It's really about

1790
01:21:32,140 --> 01:21:34,349
what are you going to do
with your strength,

1791
01:21:34,351 --> 01:21:37,479
and what are you going to do
with the power that you have.

1792
01:22:13,015 --> 01:22:14,889
I basically start my day

1793
01:22:14,891 --> 01:22:17,351
with a big, big, big smoothie.

1794
01:22:17,353 --> 01:22:22,108
Some greens in it, like, kale
or spinach, some beet protein.

1795
01:22:23,525 --> 01:22:24,983
Pancakes really
at the top

1796
01:22:24,985 --> 01:22:26,693
'cause I like breakfast food,
anytime.
1797
01:22:26,695 --> 01:22:28,571
Like, there's no wrong time
to have it.

1798
01:22:28,573 --> 01:22:31,197
I love my toast
with peanut butter.

1799
01:22:31,199 --> 01:22:33,200
Lunch, I would make
a veggie burger.

1800
01:22:33,202 --> 01:22:35,119
Avocados
are really big one for me.

1801
01:22:35,121 --> 01:22:36,202
I'm addicted.

1802
01:22:36,204 --> 01:22:37,621
A big salad
with veggies,

1803
01:22:37,623 --> 01:22:40,206
quinoa rice,
I call it the trough bowl.

1804
01:22:40,208 --> 01:22:43,378
And then at dinner, anything
from Japanese to Mexican.

1805
01:22:43,587 --> 01:22:47,007
I love Indian food,
and also Thai curry.

1806
01:22:47,216 --> 01:22:48,633
Really just...
I like pizza.

1807
01:22:48,635 --> 01:22:50,843
If I'm about to just chow down,
like really get it,

1808
01:22:50,845 --> 01:22:53,431
- man, a lasagna.
- If you like chicken nuggets,
1809
01:22:53,640 --> 01:22:56,225
okay, they have vegan nuggets.
If you like meatballs,

1810
01:22:56,434 --> 01:22:57,976
they got vegan meatballs.

1811
01:22:58,226 --> 01:23:01,564
A lot of pizza, pasta
and burgers.

1812
01:23:02,064 --> 01:23:03,690
Sometimes even at the same time.

1813
01:23:05,016 --> 01:23:08,361
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