1
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<i>- ♪ I'm a Champion ♪
- ♪ I'm a killer, I'm a savage ♪</i>

2
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<i>♪ Been that way
since the beginnin' ♪</i>

3
00:00:31,932 --> 00:00:33,465
<i>♪ Me and Twizzy
really spitters ♪</i>

4
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<i>♪ Why the hell
is ya'll pretendin' ♪</i>

5
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<i>♪ We just youngins on the loose
Ain't no need for apprehendin' ♪</i>

6
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<i>♪ And we never
second guessed it ♪</i>

7
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<i>♪ 'Cause we've always had
a vision ♪</i>

8
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<i>♪ I'm a beast, I'm a dog ♪</i>

9
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<i>♪ Tell me what's the plan
of action ♪</i>

10
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<i>♪ When I tell you
that I want it ♪</i>

11
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<i>♪ Pull 'em out
like Janet Jackson ♪</i>

12
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<i>♪ Put your name on the boat ♪</i>

13
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<i>♪ but you know
I'm still the captain ♪</i>

14
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<i>♪ When the liquor's in my system
baby anything can happen ♪</i>

15
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<i>♪ Got the west side
in this...♪</i>

16
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<i>♪ Girl I stress out
for this... ♪</i>

17
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<i>♪ Got that cold blood
in my veins ♪</i>

18
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<i>♪ Like a reptile in this... ♪</i>

19
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<i>♪ Gotta make room for my team ♪</i>

20
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<i>♪ Don't get exiled in this... ♪</i>

21
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<i>♪ Tryna find Mr. Right ♪</i>

22
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<i>♪ And get you left out
of this... Yeah! ♪</i>

23
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<i>♪ I've been tryna find
my way back home ♪</i>

24
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<i>♪ I've been ridin' down
this road too long ♪</i>

25
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<i>♪ Yeah, Mama I'm comin' ♪</i>

26
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<i>♪ Ima keep runnin
and runnin, I'm a Champion ♪</i>

27
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<i>- ♪ Ooh, ooh-ooh-ooh, ooh ♪
- ♪ I'm a Champion ♪</i>

28
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<i>- ♪ Ooh, ooh-ooh-ooh, ooh ♪
- ♪ I'm a Champion ♪</i>

29
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<i>- ♪ Ooh, ooh-ooh-ooh, ooh ♪
- ♪ I'm a Champion ♪</i>

30
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<i>♪ I'ma keep runnin' and runnin'
I'm a Champion ♪</i>

31
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So he stabs,
I step in in the same way.

32
00:01:55,731 --> 00:01:58,866
Now my hand slides down.
And where are we at?

33
00:01:59,302 --> 00:02:00,601
<i>I've been teaching
fighting techniques</i>

34
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<i>to government agencies
for more than 15 years</i>

35
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<i>including the U.S. Marines,
U.S. Marshals,</i>

36
00:02:06,232 --> 00:02:08,699
<i>U.S. SWAT teams,
and U.S. Navy SEALs.</i>

37
00:02:08,855 --> 00:02:11,355
He's gonna stab me.
I go here and then I go here

38
00:02:11,380 --> 00:02:12,646
and then I could go here,
or here.

39
00:02:12,648 --> 00:02:14,048
<i>Nearly, all the techniques
I teach</i>

40
00:02:14,050 --> 00:02:16,617
<i>are banned in the sport
of mixed martial arts</i>

41
00:02:17,220 --> 00:02:18,486
I can control the direction

42
00:02:18,488 --> 00:02:19,753
of the muzzle.
You guys see that?

43
00:02:19,755 --> 00:02:21,387
<i>These are some
of the most effective</i>

44
00:02:21,412 --> 00:02:23,188
<i>and damaging moves
you could use</i>

45
00:02:23,213 --> 00:02:26,093
<i>in a real life situation.
Be it in self-defense...</i>

46
00:02:26,095 --> 00:02:27,194
If I'm here,

47
00:02:27,907 --> 00:02:29,240
<i>- ...on the street...</i>
- I twist you round

48
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And I, then I knee

49
00:02:30,266 --> 00:02:31,436
<i>...or in war.</i>

50
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Straight into the trachea.

51
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Now you're gonna knee.
Step back and then rip

52
00:02:35,888 --> 00:02:37,872
and the gun comes out.
Good.

53
00:02:37,874 --> 00:02:40,474
<i>This is life or death
for these guys</i>

54
00:02:40,910 --> 00:02:43,211
<i>and I'm honored
to share this knowledge.</i>

55
00:02:43,819 --> 00:02:46,370
<i>Let's see your muscles,
James. Let's see your muscles.</i>

56
00:02:47,714 --> 00:02:49,560
<i>- Oh, yes! Go on, do it again</i>

57
00:02:49,585 --> 00:02:51,819
<i>- and again! That's right.</i>

58
00:02:52,232 --> 00:02:54,532
<i>That's it. Power.</i>

59
00:02:54,557 --> 00:02:57,958
James,
he was a very lively child.

60
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Quite hard to control.

61
00:03:01,524 --> 00:03:02,732
<i>James!</i>

62
00:03:02,765 --> 00:03:04,932
His teacher said to us,

63
00:03:04,934 --> 00:03:07,568
I'm finding it difficult to cope
with him

64
00:03:07,570 --> 00:03:10,871
because he is so, um, not aggressive.

65
00:03:10,873 --> 00:03:12,239
He is so...

66
00:03:12,241 --> 00:03:14,208
- lively, really. - ...Lively. Yes.

67
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I think that's probably
the better word.

68
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So I took him to one
of the training sessions

69
00:03:20,316 --> 00:03:21,615
of Kyokushinkai

70
00:03:21,853 --> 00:03:24,233
which is a very hard style
of Karate.

71
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It's a bit more controlled
and structured.

72
00:03:27,023 --> 00:03:28,322
It calmed him down.

73
00:03:29,037 --> 00:03:32,500
From then on,
he took the Karate to heart.

74
00:03:33,329 --> 00:03:35,963
Bruce Lee was his hero
as a child.

75
00:03:35,965 --> 00:03:38,699
And he had big posters
in his bedroom.

76
00:03:39,855 --> 00:03:40,968
<i>Like a lot of boys,</i>

77
00:03:40,970 --> 00:03:43,103
<i>I dreamed about becoming
a Kung Fu master</i>

78
00:03:43,105 --> 00:03:45,506
<i>who could fight off bad guys
in any situation.</i>

79
00:03:49,779 --> 00:03:51,130
<i>But when I was a teenager,</i>

80
00:03:51,155 --> 00:03:53,407
<i>I got attacked on the street
and beaten up.</i>

81
00:03:53,432 --> 00:03:55,082
<i>Coming face to face
with the reality</i>

82
00:03:55,084 --> 00:03:57,585
<i>that all those choreographed
Karate routines</i>

83
00:03:57,587 --> 00:04:01,021
<i>I'd spent years practicing,
were completely useless.</i>

84
00:04:01,742 --> 00:04:03,724
<i>Then I found out
that the same thing</i>

85
00:04:03,726 --> 00:04:06,060
<i>happened to Bruce Lee
when he was my age,</i>

86
00:04:06,062 --> 00:04:09,964
<i>launching him on a quest,
the search for truth in combat.</i>

87
00:04:11,177 --> 00:04:13,744
<i>Lee went on to study
a wide range of martial arts,</i>

88
00:04:13,769 --> 00:04:16,270
<i>taking only the best parts
of each discipline.</i>

89
00:04:16,960 --> 00:04:18,760
<i>His philosophy was simple.</i>

90
00:04:19,175 --> 00:04:20,861
<i>Research your own experience.</i>

91
00:04:21,089 --> 00:04:24,678
<i>Absorb what is useful,
reject what is useless.</i>

92
00:04:24,942 --> 00:04:27,315
<i>Add what is
specifically your own.</i>

93
00:04:29,719 --> 00:04:31,105
<i>Armed with this philosophy,</i>

94
00:04:31,130 --> 00:04:33,464
<i>I vowed to follow
in Lee's footsteps.</i>

95
00:04:33,983 --> 00:04:36,384
<i>Fifteen years
and five black belts later,</i>

96
00:04:36,881 --> 00:04:40,282
<i>I was given the opportunity
to put my training to the test.</i>

97
00:04:41,530 --> 00:04:43,063
- Oh, good combination by Wilks!
- -Good combination!

98
00:04:43,064 --> 00:04:44,597
Johnson trying
to fight back though!

99
00:04:44,600 --> 00:04:46,266
Nice knees by Wilks!

100
00:04:46,268 --> 00:04:48,469
- Johnson is in trouble early.
- -Wilks is attacking.

101
00:04:48,738 --> 00:04:50,971
One hook in
and he's got the choke.

102
00:04:51,317 --> 00:04:52,950
He's got one arm across.

103
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- The hand!
- He's up and around now.

104
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- He's gonna tap!
- It's all over!

105
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- It's unbelievable.
- James Wilks

106
00:04:58,314 --> 00:04:59,780
is the Ultimate Fighter.

107
00:04:59,782 --> 00:05:01,815
With seconds to go!

108
00:05:02,685 --> 00:05:06,086
Outstanding performance
by James Wilks!

109
00:05:06,589 --> 00:05:10,257
James Wilks...from Leicester, England

110
00:05:10,418 --> 00:05:12,685
is the Ultimate Fighter.

111
00:05:16,365 --> 00:05:18,198
<i>Then, I got injured...</i>

112
00:05:19,545 --> 00:05:21,612
<i>I was sparring with a future
heavyweight champion</i>

113
00:05:21,644 --> 00:05:23,944
<i>and tore ligaments
in both of my knees.</i>

114
00:05:24,979 --> 00:05:27,925
<i>Unable to teach or train
for at least six months,</i>

115
00:05:27,950 --> 00:05:29,566
<i>I spent more
than a thousand hours,</i>

116
00:05:29,591 --> 00:05:32,525
<i>studying peer reviewed science
on recovery and nutrition.</i>

117
00:05:32,550 --> 00:05:34,615
<i>Looking for any advantage
I could find</i>

118
00:05:34,617 --> 00:05:37,217
<i>to get back on track
as quickly as possible.</i>

119
00:05:37,720 --> 00:05:39,319
<i>That's when I stumbled across
a study</i>

120
00:05:39,321 --> 00:05:41,121
<i>about the Roman gladiators.</i>

121
00:05:44,293 --> 00:05:45,559
The Gladiator Graveyard

122
00:05:45,561 --> 00:05:47,334
from Ephesus is the only one

123
00:05:47,359 --> 00:05:48,980
with a significant number

124
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of individuals buried there.

125
00:05:51,434 --> 00:05:53,008
Archaeologists recovered

126
00:05:53,033 --> 00:05:57,002
the remains
of at least 68 gladiators.

127
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There have been
more than 5,000 bones

128
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analyzed for the study.

129
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We found in the cross section
of the bone,

130
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very high bone mineral density

131
00:06:07,313 --> 00:06:11,685
which indicated intense training
and high quality diet

132
00:06:11,710 --> 00:06:15,145
to build up strong muscles
and strong bones.

133
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This diet gave the gladiators
a nickname, <i><b>HORDEARII</i></b>

134
00:06:18,961 --> 00:06:21,829
which means "beans
and barley muncher."

135
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We know different food sources
give different amounts

136
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of Strontium in the bones.

137
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High Strontium levels
in vegetarians.

138
00:06:30,539 --> 00:06:33,273
Low Strontium levels
in carnivores.

139
00:06:33,486 --> 00:06:35,820
If there is low Strontium
in the sample,

140
00:06:35,845 --> 00:06:37,644
the flame will stay blue.

141
00:06:37,646 --> 00:06:39,580
If there is high Strontium
levels,

142
00:06:39,582 --> 00:06:41,749
it will change from blue to RED.

143
00:06:43,552 --> 00:06:46,754
The gladiators
were predominantly vegetarian.

144
00:06:48,688 --> 00:06:50,455
<i>This totally blew
my mind.</i>

145
00:06:50,893 --> 00:06:52,960
<i>The gladiators
were highly prized fighters</i>

146
00:06:52,962 --> 00:06:54,412
<i>who got
the most advanced training</i>

147
00:06:54,437 --> 00:06:56,837
<i>and medical care
in the Roman Empire.</i>

148
00:06:57,666 --> 00:07:00,234
<i>To think that the original
professional fighters</i>

149
00:07:00,236 --> 00:07:02,503
<i>ate mainly plants went
against everything</i>

150
00:07:02,505 --> 00:07:04,304
<i>I'd been taught about nutrition.</i>

151
00:07:04,640 --> 00:07:06,106
<i>And now,
ladies and gentlemen,</i>

152
00:07:06,350 --> 00:07:08,850
<i>The one and only, 
Superman.</i>

153
00:07:12,556 --> 00:07:14,956
<i>James,
does Superman eat meat?</i>

154
00:07:15,127 --> 00:07:16,460
<i>- Yes.
- He does?</i>

155
00:07:16,752 --> 00:07:17,818
<i>- Yeah.
- Oh.</i>

156
00:07:17,820 --> 00:07:19,737
<i>Could you tell us
what sort of foods you eat</i>

157
00:07:19,738 --> 00:07:21,655
<i>at teatime when you 
come home?</i>

158
00:07:21,657 --> 00:07:24,925
<i>Nearly the same as dinner
but egg and...</i>

159
00:07:25,361 --> 00:07:26,560
<i>lamb chop.</i>

160
00:07:26,929 --> 00:07:28,495
<i>Do you think
all the other children</i>

161
00:07:28,497 --> 00:07:30,264
<i>should eat those 
sort of foods?</i>

162
00:07:30,266 --> 00:07:31,380
<i>Yes!</i>

163
00:07:31,405 --> 00:07:33,594
<i>- In order to get strong.
- Hmm.</i>

164
00:07:35,971 --> 00:07:37,838
"The notorious" Conor McGregor.

165
00:07:37,840 --> 00:07:39,139
<i>Even in the UFC,</i>

166
00:07:39,141 --> 00:07:41,441
<i>This idea,
that meat makes you tough</i>

167
00:07:41,443 --> 00:07:42,743
<i>had become a focal point</i>

168
00:07:42,745 --> 00:07:43,488
<i>for one the most</i>

169
00:07:43,546 --> 00:07:44,311
<i>anticipated fights</i>

170
00:07:44,313 --> 00:07:46,006
<i>in the history of the sport</i>

171
00:07:46,031 --> 00:07:47,447
<i>between Conor McGregor,</i>

172
00:07:47,449 --> 00:07:50,469
<i>The World Champion
in two different weight classes,</i>

173
00:07:50,824 --> 00:07:52,056
<i>and Nate Diaz</i>

174
00:07:52,081 --> 00:07:54,688
<i>who accepted the fight
with only 11 days' notice</i>

175
00:07:54,690 --> 00:07:57,424
<i>after McGregor's
original opponent pulled out.</i>

176
00:07:57,993 --> 00:08:00,093
<i>McGregor was a big meat eater.</i>

177
00:08:00,095 --> 00:08:02,729
It's steaks every day
for me. Steaks for breakfast,

178
00:08:03,199 --> 00:08:05,399
steaks for lunch,
steaks for brunch.

179
00:08:05,901 --> 00:08:09,840
Grass fed, massaged beef,
all day long.

180
00:08:09,865 --> 00:08:11,872
<i>Diaz was on a plant based diet.</i>

181
00:08:11,874 --> 00:08:14,908
Eat your vegetables.

182
00:08:15,177 --> 00:08:17,528
<i>And McGregor
had a field day with it.</i>

183
00:08:17,553 --> 00:08:19,413
This man, let's see, let's see,
can he fight.

184
00:08:19,415 --> 00:08:20,740
I'm a lion in there.

185
00:08:20,765 --> 00:08:22,548
Your little gazelle friends
are gonna be staring

186
00:08:22,551 --> 00:08:23,851
through the cage
looking at your carcass

187
00:08:23,853 --> 00:08:25,853
getting eaten alive.

188
00:08:25,855 --> 00:08:27,754
<i>McGregor was just
feeding off a stereotype</i>

189
00:08:27,756 --> 00:08:29,489
<i>that was pretty much universal.</i>

190
00:08:31,730 --> 00:08:33,607
You hit like a vegetarian...

191
00:08:36,031 --> 00:08:37,331
<i>I was curious
to find out</i>

192
00:08:37,333 --> 00:08:39,433
<i>if there were any
other elite athletes following</i>

193
00:08:39,435 --> 00:08:40,500
<i>a plant-based diet.</i>

194
00:08:40,803 --> 00:08:43,036
<i>The first I found
was Scott Jurek.</i>

195
00:08:43,205 --> 00:08:45,901
<i>One of the greatest
ultra-runners of all time.</i>

196
00:08:47,209 --> 00:08:49,877
<i>Scott built his career
running extreme distances</i>

197
00:08:49,879 --> 00:08:51,178
<i>over brutal terrain.</i>

198
00:08:51,180 --> 00:08:53,647
<i>Conquering the sport's
most prestigious races</i>

199
00:08:54,056 --> 00:08:56,156
<i>including
the Badwater Ultramarathon,</i>

200
00:08:56,318 --> 00:08:59,186
<i>a 135 miles through California's
Death Valley</i>

201
00:08:59,188 --> 00:09:02,356
<i>with temperatures reaching
a 130 degrees.</i>

202
00:09:04,127 --> 00:09:05,794
I was training
for the Western States,

203
00:09:05,828 --> 00:09:06,782
one hundred mile race

204
00:09:06,807 --> 00:09:08,139
which is like the Super Bowl

205
00:09:08,164 --> 00:09:09,597
of ultramarathon racing.

206
00:09:09,622 --> 00:09:10,864
And that's
when I was transitioning

207
00:09:10,866 --> 00:09:12,366
to a plant-based diet.

208
00:09:12,668 --> 00:09:14,201
I remember doubting myself,

209
00:09:14,203 --> 00:09:15,903
even up to a week
before the race, like,

210
00:09:15,905 --> 00:09:17,537
"Maybe I should have
eaten meat."

211
00:09:17,673 --> 00:09:19,706
But I led that race from start
to finish

212
00:09:19,731 --> 00:09:21,698
and won it for seven years
in a row

213
00:09:22,044 --> 00:09:23,377
And there was no question

214
00:09:23,379 --> 00:09:26,179
that the plant-based diet
was fueling my victories.

215
00:09:26,949 --> 00:09:28,949
<i>When I met Scott,
he was gearing up</i>

216
00:09:28,951 --> 00:09:30,918
<i>for the greatest challenge
of his career.</i>

217
00:09:30,920 --> 00:09:32,419
- ...Inviting me over.
- When I'm moving,

218
00:09:32,421 --> 00:09:33,387
I'm definitely gonna be eating.

219
00:09:33,389 --> 00:09:36,156
<i>Having already mastered
single-day endurance events,</i>

220
00:09:36,158 --> 00:09:39,059
<i>Scott was now trying to become
the fastest person ever</i>

221
00:09:39,061 --> 00:09:41,561
<i>to run
the entire Appalachian Trail.</i>

222
00:09:41,563 --> 00:09:44,364
<i>A distance of 2200 miles.</i>

223
00:09:45,000 --> 00:09:46,700
My goal
is to break the record.

224
00:09:46,702 --> 00:09:48,802
Forty-six days, 11 hours.

225
00:09:48,804 --> 00:09:50,871
Let's go to Maine.

226
00:09:52,041 --> 00:09:54,741
Two marathons a day
over technical terrain.

227
00:09:54,944 --> 00:09:57,177
Average of 11,000 feet
of climbing,

228
00:09:57,179 --> 00:09:59,680
and 11,000 feet
of descent every day,

229
00:09:59,712 --> 00:10:01,244
Back to back to back to back.

230
00:10:01,525 --> 00:10:04,759
It's completely beyond anything
I've done before.

231
00:10:05,654 --> 00:10:07,120
<i>As Scott hit the trail,</i>

232
00:10:07,122 --> 00:10:09,256
<i>I was confused
about how his meat-free diet</i>

233
00:10:09,258 --> 00:10:11,560
<i>could possibly give him
enough energy.</i>

234
00:10:13,088 --> 00:10:15,399
<i>So I reached out
to Dr. James Loomis,</i>

235
00:10:15,425 --> 00:10:17,236
<i>a team physician who was part</i>

236
00:10:17,261 --> 00:10:18,497
<i>of two Championships.</i>

237
00:10:18,644 --> 00:10:21,435
<i>A World Series and a Super Bowl.</i>

238
00:10:21,437 --> 00:10:23,503
What I found
in the locker room was...

239
00:10:23,906 --> 00:10:27,307
some pretty outdated ideas
about nutrition.

240
00:10:27,309 --> 00:10:30,577
You would go
to a pre-game dinner

241
00:10:30,579 --> 00:10:33,697
with the football team
and you would see this spread.

242
00:10:33,722 --> 00:10:36,049
There would be steak
and chicken.

243
00:10:36,051 --> 00:10:39,786
very much protein oriented
because their perception was

244
00:10:39,788 --> 00:10:42,155
that the protein
is what sustains their energy.

245
00:10:42,157 --> 00:10:44,046
But, in fact,
that's not the case.

246
00:10:44,189 --> 00:10:47,527
The actual energy for exercise
comes mainly from carbohydrates

247
00:10:47,529 --> 00:10:49,990
in the form of glycogen
that we store in our muscles.

248
00:10:50,015 --> 00:10:52,799
And when we sacrifice
those carbohydrate calories

249
00:10:52,801 --> 00:10:54,468
for protein calories
in our diet,

250
00:10:54,470 --> 00:10:56,603
what ends up happening is,
you will develop

251
00:10:56,605 --> 00:11:00,041
really chronic carbohydrate
or glycogen depletion.

252
00:11:00,075 --> 00:11:01,149
And what does that lead to?

253
00:11:01,174 --> 00:11:04,026
Well, it leads to chronic fatigue
and loss of stamina.

254
00:11:04,179 --> 00:11:05,846
<i>I wanted to know
how this whole</i>

255
00:11:05,981 --> 00:11:08,515
<i>"Meat gives you energy" thing
got started,</i>

256
00:11:08,851 --> 00:11:10,917
<i>and traced it back
to the 1800s,</i>

257
00:11:10,919 --> 00:11:13,353
<i>when a famous German chemist
hypothesized</i>

258
00:11:13,355 --> 00:11:16,289
<i>that muscular energy came
from animal protein,</i>

259
00:11:16,902 --> 00:11:18,902
<i>and that vegetarians
were incapable</i>

260
00:11:18,927 --> 00:11:20,460
<i>of prolonged exercise.</i>

261
00:11:20,906 --> 00:11:23,474
<i>Liebig's beliefs
were so widely accepted</i>

262
00:11:23,499 --> 00:11:24,755
<i> they even inspired</i>

263
00:11:24,780 --> 00:11:27,394
<i>The USDA's
first protein recommendations.</i>

264
00:11:27,601 --> 00:11:29,903
<i>By the time science proved
his theory false</i>

265
00:11:29,905 --> 00:11:31,805
<i>with the discovery
that hard-working muscles</i>

266
00:11:31,807 --> 00:11:33,473
<i>run primarily
on the carbohydrates,</i>

267
00:11:33,498 --> 00:11:35,665
<i>found in plants,
it was too late.</i>

268
00:11:36,550 --> 00:11:38,011
<i>People all around the world</i>

269
00:11:38,013 --> 00:11:39,746
<i>had already bought
into Liebig's ideas</i>

270
00:11:39,748 --> 00:11:41,415
<i>about meat and energy.</i>

271
00:11:42,443 --> 00:11:44,651
<i>But not everyone was convinced.</i>

272
00:11:45,454 --> 00:11:46,887
<i>As early as 1908,</i>

273
00:11:46,999 --> 00:11:48,766
<i>plant-based athletes
were starting to claim</i>

274
00:11:48,791 --> 00:11:50,590
<i>their first Olympic golds.</i>

275
00:11:51,460 --> 00:11:54,027
<i>Are you still sticking
to your vegetarian diet, Murray?</i>

276
00:11:54,029 --> 00:11:55,228
<i>Very rigidly, yes.</i>

277
00:11:55,230 --> 00:11:56,730
<i>And do you find
that's of benefit</i>

278
00:11:56,731 --> 00:11:58,651
<i>- to you, do you?
- Greatly, or I wouldn't do it.</i>

279
00:11:59,735 --> 00:12:03,070
Edwin Moses
winning the gold medal!

280
00:12:03,338 --> 00:12:04,704
Lewis gets it!

281
00:12:04,706 --> 00:12:07,007
And it's a new World Record
as well!

282
00:12:07,209 --> 00:12:09,476
I changed my diet
to a vegan diet and I set

283
00:12:09,478 --> 00:12:11,445
all of my personal bests
at 30 years old.

284
00:12:11,447 --> 00:12:13,146
<i>The oldest man, ever,</i>

285
00:12:13,148 --> 00:12:15,048
<i>To win a world
or Olympic Men's Final.</i>

286
00:12:15,050 --> 00:12:16,983
<i>and there
were current Olympians, too.</i>

287
00:12:16,985 --> 00:12:18,552
<i>Morgan Mitchell</i>

288
00:12:18,554 --> 00:12:21,354
<i>is the two-time
Australian 400 meter champion.</i>

289
00:12:21,356 --> 00:12:22,856
<i>Here comes Morgan Mitchell.</i>

290
00:12:22,858 --> 00:12:24,958
<i>This is very, very fast.</i>

291
00:12:24,960 --> 00:12:26,760
It's tough, the 400,
I won't lie.

292
00:12:26,762 --> 00:12:29,329
- The first 200
is pure speed

293
00:12:29,631 --> 00:12:31,281
and then the last 200,

294
00:12:31,282 --> 00:12:32,932
it shows who's got
that speed endurance training

295
00:12:32,935 --> 00:12:34,768
in their legs.
And obviously the last 50,

296
00:12:34,770 --> 00:12:37,971
you've just gotta pray
because lactic is hitting hard.

297
00:12:38,140 --> 00:12:40,273
You need to be able to hold
that endurance.

298
00:12:40,542 --> 00:12:42,609
<i>She also represented Australia</i>

299
00:12:42,611 --> 00:12:45,078
<i>at the 2016 summer Olympics.</i>

300
00:12:45,314 --> 00:12:46,780
A lot of people
had doubted me

301
00:12:46,782 --> 00:12:48,415
when I first became vegan,

302
00:12:48,417 --> 00:12:51,685
but my energy levels increased
incredibly.

303
00:12:51,687 --> 00:12:53,153
And my iron, my B12,

304
00:12:53,155 --> 00:12:55,388
everything that people said
would become deficient,

305
00:12:55,390 --> 00:12:56,556
were amazing.

306
00:12:56,936 --> 00:12:58,368
I thought, I'm gonna make sure

307
00:12:58,393 --> 00:12:59,893
I'm beating them all
on the track.

308
00:12:59,895 --> 00:13:02,329
I mean, we're all friends,
but it was pretty cool to finish

309
00:13:02,331 --> 00:13:04,431
my Australian domestic season
undefeated.

310
00:13:04,433 --> 00:13:06,266
And to win the nationals
was obviously

311
00:13:06,268 --> 00:13:07,567
that little cherry on top.

312
00:13:07,569 --> 00:13:10,370
Morgan Mitchell
is tearing away from the field.

313
00:13:12,307 --> 00:13:13,974
<i>There was also Dotsie Bausch,</i>

314
00:13:13,976 --> 00:13:16,576
<i>an eight time
USA National Cycling Champion,</i>

315
00:13:16,578 --> 00:13:19,279
<i>and two time
Pan-American gold medalist.</i>

316
00:13:19,448 --> 00:13:21,047
My event
in track cycling

317
00:13:21,049 --> 00:13:24,951
requires a massive amount
of explosive power.

318
00:13:25,154 --> 00:13:26,820
- Go. Let's go, ladies.
Go! Go!
- Go!

319
00:13:26,822 --> 00:13:28,288
First of all,
we have got to get off the line

320
00:13:28,313 --> 00:13:31,214
and we're starting
from a dead start with one gear.

321
00:13:31,493 --> 00:13:33,727
We have to be able to move
that mass,

322
00:13:33,729 --> 00:13:36,463
that weight off the line
and get it up to speed

323
00:13:36,465 --> 00:13:39,332
within three quarters
of the length of the track.

324
00:13:42,271 --> 00:13:46,328
My training regimen
involves six days a week,

325
00:13:46,353 --> 00:13:47,820
climbing mountains,

326
00:13:47,845 --> 00:13:49,311
up and down for at least

327
00:13:49,336 --> 00:13:50,916
four and five hours a day.

328
00:13:51,402 --> 00:13:53,402
Hard track sessions,

329
00:13:53,554 --> 00:13:55,154
and then big gym sessions.

330
00:13:56,087 --> 00:13:58,718
I grew up in Kentucky
so that's the land of casseroles

331
00:13:58,720 --> 00:14:00,720
and barbecue and meat!

332
00:14:00,722 --> 00:14:05,091
So when I transitioned over
to an entirely plant-based diet,

333
00:14:05,093 --> 00:14:08,195
I wasn't sure
if I was gonna survive.

334
00:14:08,430 --> 00:14:11,131
And I actually
became like a machine.

335
00:14:11,639 --> 00:14:15,335
I got up from being able to move
about 300 pounds

336
00:14:15,337 --> 00:14:17,037
on the inverted leg sled,

337
00:14:17,206 --> 00:14:22,275
to moving 585 pounds,
60 reps times five sets.

338
00:14:23,256 --> 00:14:24,544
<i>To move
that kind of weight,</i>

339
00:14:24,546 --> 00:14:28,114
<i>you need more than just energy,
you also need strength.</i>

340
00:14:28,116 --> 00:14:30,150
<i>in other words, protein.</i>

341
00:14:30,485 --> 00:14:32,185
<i>I just couldn't believe
that Dotsie,</i>

342
00:14:32,187 --> 00:14:34,921
<i>or anyone for that matter,
could get enough protein,</i>

343
00:14:34,923 --> 00:14:36,590
<i>eating only plants.</i>

344
00:14:37,125 --> 00:14:38,792
I think one
of the biggest misconceptions

345
00:14:38,794 --> 00:14:40,093
 in sports nutrition,

346
00:14:40,095 --> 00:14:42,362
Is that we have
to have animal protein,

347
00:14:42,364 --> 00:14:44,507
in a particular meat,
to get big and strong

348
00:14:44,532 --> 00:14:47,883
and perform at a high level.
That's just clearly not true.

349
00:14:48,036 --> 00:14:50,103
All that protein that you get

350
00:14:50,105 --> 00:14:52,205
when you eat a steak
or a hamburger,

351
00:14:52,207 --> 00:14:53,907
where did it come from? It came

352
00:14:53,909 --> 00:14:55,642
from the plants
that the cow ate.

353
00:14:55,911 --> 00:14:57,210
<i>I was surprised to learn</i>

354
00:14:57,235 --> 00:14:59,802
<i>that all protein originates
in plants.</i>

355
00:15:00,082 --> 00:15:02,983
<i>Cows, pigs
and chickens it turns out,</i>

356
00:15:02,985 --> 00:15:04,117
<i>are just the "middlemen."</i>

357
00:15:04,119 --> 00:15:07,520
<i>In fact, the largest study
to compare the nutrient intake</i>

358
00:15:07,522 --> 00:15:09,522
<i>of meat eaters
with plant eaters,</i>

359
00:15:09,524 --> 00:15:11,324
<i>showed
that the average plant-eater</i>

360
00:15:11,326 --> 00:15:13,126
<i>not only gets enough protein,</i>

361
00:15:13,128 --> 00:15:15,629
<i>but 70 percent more
than they need.</i>

362
00:15:15,864 --> 00:15:17,497
<i>Even meat-eaters like me</i>

363
00:15:17,499 --> 00:15:20,273
<i>get roughly half
of their protein from plants.</i>

364
00:15:20,569 --> 00:15:23,770
<i>But athletes need more protein
than most people do.</i>

365
00:15:24,139 --> 00:15:25,672
<i>So I crunched the numbers
from the study</i>

366
00:15:25,674 --> 00:15:28,208
<i>and realized that based
on the amount of calories</i>

367
00:15:28,210 --> 00:15:29,743
<i>I was eating
I'd still be getting</i>

368
00:15:29,745 --> 00:15:32,812
<i>more than enough protein
to build and maintain muscle.</i>

369
00:15:33,415 --> 00:15:36,082
<i>For example,
one cup of cooked lentils</i>

370
00:15:36,084 --> 00:15:37,250
<i>or a peanut butter sandwich</i>

371
00:15:37,252 --> 00:15:40,120
<i>has about as much protein
as three ounces of beef</i>

372
00:15:40,122 --> 00:15:41,621
<i>or three large eggs.</i>

373
00:15:42,324 --> 00:15:45,358
<i>But what about the quality
of the protein? I'd always heard</i>

374
00:15:45,360 --> 00:15:47,594
<i>that plant-based protein
was inferior.</i>

375
00:15:48,030 --> 00:15:49,929
Proteins are strings
of amino acids

376
00:15:49,931 --> 00:15:52,643
and there's some amino acids
our bodies can't make.

377
00:15:52,668 --> 00:15:54,601
Those are the essential
amino acids.

378
00:15:54,603 --> 00:15:57,003
So we have to get them
from food.

379
00:15:57,205 --> 00:15:59,472
And one of the arguments
about animal based proteins

380
00:15:59,474 --> 00:16:01,574
being superior
is that plant based proteins

381
00:16:01,576 --> 00:16:04,844
aren't complete, so you're not
gonna get all the amino acids.

382
00:16:04,846 --> 00:16:07,001
And that's a fallacy as well.

383
00:16:07,282 --> 00:16:08,915
<i>Again, I was surprised
to discover</i>

384
00:16:08,917 --> 00:16:12,519
<i>that every single plant contains
all the essential amino acids</i>

385
00:16:12,521 --> 00:16:13,820
<i>in varying proportions.</i>

386
00:16:13,822 --> 00:16:15,755
<i>And when it comes
to gaining strength</i>

387
00:16:15,757 --> 00:16:16,623
<i>and muscle mass,</i>

388
00:16:16,625 --> 00:16:19,292
<i>research comparing plant
and animal protein</i>

389
00:16:19,294 --> 00:16:20,827
<i>has shown that as long
as the proper amount</i>

390
00:16:20,829 --> 00:16:24,397
<i>of amino acids are consumed,
the source is irrelevant.</i>

391
00:16:25,066 --> 00:16:27,090
<i>This all sounded great
in theory,</i>

392
00:16:27,201 --> 00:16:30,681
<i>but all the athletes
I'd met so far were pretty lean.</i>

393
00:16:30,706 --> 00:16:32,906
<i>If getting lots of protein
without animal foods</i>

394
00:16:32,931 --> 00:16:36,646
<i>really wasn't an issue,
where were all the big guys?</i>

395
00:16:44,319 --> 00:16:46,720
<i>Kendrick Farris
was the only male weightlifter</i>

396
00:16:46,722 --> 00:16:49,456
<i>to represent the United States
at the 2012</i>

397
00:16:49,481 --> 00:16:52,115
<i>and 2016 Olympic Games.</i>

398
00:16:52,561 --> 00:16:54,240
Olympic style
weightlifting is going

399
00:16:54,265 --> 00:16:55,486
from the ground to overhead

400
00:16:55,511 --> 00:16:57,232
in one or two
explosive movements.

401
00:16:57,257 --> 00:16:58,820
The most explosive movements

402
00:16:58,845 --> 00:17:00,407
that can be done.

403
00:17:05,617 --> 00:17:07,684
When I made the switch
to a plant based diet,

404
00:17:07,709 --> 00:17:08,875
people, they were like,
"I don't know

405
00:17:08,877 --> 00:17:10,377
how you're gonna lift
that much weight."

406
00:17:10,379 --> 00:17:11,978
And, "You're not gonna be
eating anything,"

407
00:17:11,980 --> 00:17:14,681
"You're just gonna eat grass.
Like, how you gonna be strong?"

408
00:17:15,034 --> 00:17:16,916
I qualified
for my third Olympic team,

409
00:17:16,918 --> 00:17:19,219
you know what I'm saying?

410
00:17:19,268 --> 00:17:21,535
I broke two American records.

411
00:17:22,419 --> 00:17:24,586
I won the Pan-Am Games.

412
00:17:24,848 --> 00:17:25,825
I was like, "Man."

413
00:17:25,827 --> 00:17:28,328
Like, "I think, I should've
done this a long while ago."

414
00:17:28,330 --> 00:17:30,332
Like, "Why didn't I research
this before?"

415
00:17:30,732 --> 00:17:32,766
<i>And Kendrick wasn't alone.</i>

416
00:17:33,471 --> 00:17:36,749
<i>Five thousand miles away,
I found another strength athlete</i>

417
00:17:36,774 --> 00:17:38,512
<i>named Patrik Baboumian.</i>

418
00:17:48,406 --> 00:17:50,471
<i>Patrik is one
of the strongest men</i>

419
00:17:50,496 --> 00:17:53,197
<i>on the planet,
with multiple World Records</i>

420
00:17:53,222 --> 00:17:56,726
<i>including the Front Hold,
the Keg Lift...</i>

421
00:17:56,990 --> 00:17:58,887
<i>And the Log Lift.</i>

422
00:18:04,065 --> 00:18:05,298
<i>- How could one of the world's...</i>
- Yeah!

423
00:18:05,300 --> 00:18:08,067
<i>...strongest men be so powerful</i>

424
00:18:08,594 --> 00:18:13,560
<i>Eating only plants?
No meat. No milk. No eggs.</i>

425
00:18:13,902 --> 00:18:15,575
...Patrik Baboumian!

426
00:18:16,148 --> 00:18:17,687
Most of the training
I do at home

427
00:18:17,712 --> 00:18:19,746
because
it's just more practical...

428
00:18:19,748 --> 00:18:20,980
Someone asked me,

429
00:18:21,116 --> 00:18:23,560
"How could you get as strong
as an ox

430
00:18:23,585 --> 00:18:25,245
without eating any meat?"

431
00:18:25,270 --> 00:18:26,286
And my answer was,

432
00:18:26,288 --> 00:18:28,762
"Have you ever seen
an ox eating meat?"

433
00:18:32,230 --> 00:18:35,061
I stopped eating meat in 2005.

434
00:18:35,279 --> 00:18:37,931
Up to that time I was 105 kilo.

435
00:18:38,042 --> 00:18:40,099
And now I'm 130 kilos.

436
00:18:40,124 --> 00:18:44,014
Also at the same time
I set, like, four World Records.

437
00:18:44,039 --> 00:18:47,607
So when I stopped eating meat,
I got stronger and bigger.

438
00:18:47,632 --> 00:18:50,967
- Okay. So I just go under here.
- Okay. Yeah.

439
00:18:51,116 --> 00:18:52,412
Really take care of--

440
00:18:52,414 --> 00:18:54,666
Your-- your back
should really be straight.

441
00:18:54,691 --> 00:18:57,150
Pick it up.

442
00:18:57,352 --> 00:18:59,252
Get up.

443
00:18:59,731 --> 00:19:03,066
<i>At 700 pounds,
I could not move</i>

444
00:19:03,091 --> 00:19:04,390
<i>the Yoke at all.</i>

445
00:19:04,392 --> 00:19:05,592
- It didn't move.
<i>- It felt like</i>

446
00:19:05,594 --> 00:19:07,760
<i>it was bolted to the ground.</i>

447
00:19:12,067 --> 00:19:14,274
<i>And that was just
his warm-up weight.</i>

448
00:19:17,639 --> 00:19:21,283
<i>It's hard to fathom
how strong Patrik really is.</i>

449
00:19:21,510 --> 00:19:23,610
<i>It's almost super human.</i>

450
00:19:28,489 --> 00:19:30,060
<i>When I met Patrik,</i>

451
00:19:30,085 --> 00:19:31,885
<i>he was training
to break the World Record</i>

452
00:19:31,887 --> 00:19:34,903
<i>for the heaviest weight
ever carried by a human being.</i>

453
00:19:36,705 --> 00:19:38,102
<i>To break that record,</i>

454
00:19:38,127 --> 00:19:41,546
<i>Patrik would have
to carry 1224 pounds.</i>

455
00:19:41,707 --> 00:19:45,843
<i>That's the weight of a horse,
a distance of 33 feet.</i>

456
00:19:46,084 --> 00:19:47,700
The thing
with the Yoke is,

457
00:19:47,702 --> 00:19:50,470
if you really, really go insane
with the weight,

458
00:19:50,472 --> 00:19:51,671
when you do a step

459
00:19:51,673 --> 00:19:53,873
and all the weight
is on one leg,

460
00:19:53,875 --> 00:19:56,156
it sometimes feels
like your bones

461
00:19:56,181 --> 00:19:57,343
could just break...

462
00:19:57,617 --> 00:20:00,780
It's probably one of the most
terrifying things

463
00:20:00,782 --> 00:20:03,034
that we do at strongman events.

464
00:20:13,495 --> 00:20:15,261
Here we go!

465
00:20:15,697 --> 00:20:17,764
<i>When Nate Diaz
stepped into the cage</i>

466
00:20:17,766 --> 00:20:19,117
<i>to face Conor McGregor,</i>

467
00:20:19,142 --> 00:20:23,002
<i>the Vegas odds makers had Diaz
as the four to one underdog.</i>

468
00:20:23,004 --> 00:20:25,038
He caught him again
with a right hook.

469
00:20:25,473 --> 00:20:26,706
And another left!

470
00:20:26,942 --> 00:20:29,175
And again
with a combination!

471
00:20:30,378 --> 00:20:32,378
Diaz trying to finish
with a submission.

472
00:20:32,380 --> 00:20:33,713
He's got it!
That's it!

473
00:20:33,715 --> 00:20:35,615
- He's got the choke!
- Nate Diaz!

474
00:20:35,617 --> 00:20:37,550
- He's got it, man.
- He has done it!

475
00:20:37,552 --> 00:20:40,620
Nate Diaz beats Conor McGregor!

476
00:20:40,622 --> 00:20:44,324
Oh, my goodness!

477
00:20:44,326 --> 00:20:47,460
Nate Diaz,
you just shook up the world.

478
00:20:47,565 --> 00:20:48,928
How does that feel?

479
00:20:49,397 --> 00:20:52,012
Aye,
I'm not surprised motherfuckers.

480
00:20:56,595 --> 00:21:00,506
It's a bitter,
bitter pill to swallow. Um,

481
00:21:00,690 --> 00:21:02,156
it was simply a...

482
00:21:02,492 --> 00:21:05,193
battle of energy in there
and I--

483
00:21:05,747 --> 00:21:07,775
and he got the better
of that, so.

484
00:21:08,188 --> 00:21:09,682
Nine days out from the fight,

485
00:21:09,684 --> 00:21:11,884
I started eating two steaks
a day

486
00:21:11,886 --> 00:21:14,220
and it just came back to bite me
on the ass, you know.

487
00:21:14,556 --> 00:21:16,022
<i>This was the greatest upset</i>

488
00:21:16,024 --> 00:21:18,958
<i>in UFC history,
and it turned out, Nate wasn't</i>

489
00:21:18,983 --> 00:21:21,250
<i>the only plant-based fighter
out there.</i>

490
00:21:24,432 --> 00:21:25,531
I stopped eating meat

491
00:21:25,533 --> 00:21:28,134
probably like around the end
of 2012.

492
00:21:28,670 --> 00:21:30,403
I grew up not even knowing

493
00:21:30,428 --> 00:21:32,328
about half
of these other vegetables.

494
00:21:32,674 --> 00:21:34,409
Asparagus to me just came out

495
00:21:34,434 --> 00:21:35,599
like five years ago.

496
00:21:35,624 --> 00:21:36,471
You know what I'm saying?

497
00:21:36,496 --> 00:21:38,044
That's just like, as a kid,

498
00:21:38,046 --> 00:21:38,963
I was like, "asparagus,

499
00:21:38,988 --> 00:21:40,079
we ain't never see that."

500
00:21:40,081 --> 00:21:41,411
I'm like, "what's that?"

501
00:21:41,436 --> 00:21:44,317
<i>Bryant Jennings
is a heavyweight title contender</i>

502
00:21:44,319 --> 00:21:45,585
<i>Best known
for going the distance</i>

503
00:21:45,587 --> 00:21:46,719
<i>With Wladimir Klitschko,</i>

504
00:21:46,721 --> 00:21:49,603
<i>one of the greatest
Boxing Champions of all time.</i>

505
00:21:49,824 --> 00:21:51,724
My early years
growing up in Philly,

506
00:21:51,726 --> 00:21:53,893
the only thing we knew
was spinach in a can,

507
00:21:53,895 --> 00:21:58,331
collard greens and Popeye's,
KFC, everybody frying chicken.

508
00:22:01,770 --> 00:22:04,404
Most people say, "Oh,
where do you get your protein?"

509
00:22:04,406 --> 00:22:06,039
As if everybody that's in KFC

510
00:22:06,041 --> 00:22:07,674
is looking at the back
of a bucket,

511
00:22:07,909 --> 00:22:10,176
like, "Yeah, how much protein
is--" y'all don't know."

512
00:22:10,178 --> 00:22:12,412
So, y'all really don't know
what y'all eating.

513
00:22:13,415 --> 00:22:15,748
<i>I'd never really thought
about it like that before.</i>

514
00:22:16,084 --> 00:22:18,117
<i>What else was in the food
I was eating?</i>

515
00:22:19,454 --> 00:22:21,554
<i>An experiment to help answer
that question</i>

516
00:22:21,556 --> 00:22:23,890
<i>was being conducted
by Dr. Robert Vogel,</i>

517
00:22:23,892 --> 00:22:26,225
<i>Co-Chair
of the NFL's sub committee</i>

518
00:22:26,227 --> 00:22:27,727
<i>on cardiovascular health.</i>

519
00:22:27,729 --> 00:22:29,582
What you eat immediately

520
00:22:29,607 --> 00:22:31,534
before an athletic endeavor

521
00:22:31,559 --> 00:22:34,915
really can have major impact
on how you perform.

522
00:22:35,570 --> 00:22:38,705
There's a direct correlation
between a meal

523
00:22:38,707 --> 00:22:40,707
and endothelial function.

524
00:22:40,875 --> 00:22:43,276
The endothelium is a lining
of blood vessels.

525
00:22:43,511 --> 00:22:46,479
It regulates blood flow
throughout the body.

526
00:22:46,481 --> 00:22:48,948
It knows
that a particular muscle group

527
00:22:48,950 --> 00:22:53,319
or organ needs more blood flow,
and it dilates, it opens up.

528
00:22:53,597 --> 00:22:57,827
When the endothelium
is impaired, it cannot open up.

529
00:22:57,852 --> 00:23:01,494
It cannot allow blood flow
to increase as much.

530
00:23:01,519 --> 00:23:04,184
And therefore,
impairs athletic performance.

531
00:23:04,589 --> 00:23:05,819
<i>The test subjects</i>

532
00:23:05,844 --> 00:23:06,866
<i>were three football players</i>

533
00:23:06,868 --> 00:23:08,334
<i>from the Miami Dolphins.</i>

534
00:23:08,871 --> 00:23:11,003
<i>Defensive Back, Michael Thomas.</i>

535
00:23:11,757 --> 00:23:14,124
<i>and Wide Receivers,
Griff Whalen,</i>

536
00:23:15,009 --> 00:23:17,443
<i>- and Kenny Stills.</i>
- Caught for the touchdown!

537
00:23:17,589 --> 00:23:18,955
Kenny Stills!

538
00:23:18,980 --> 00:23:20,913
Today, we're going
to be feeding them

539
00:23:20,915 --> 00:23:24,417
three burrito breakfasts
with a lot of protein.

540
00:23:24,686 --> 00:23:29,689
Two of them have sources
of animal-based protein and fat.

541
00:23:29,691 --> 00:23:32,492
One is from beef,
one is from chicken.

542
00:23:32,694 --> 00:23:34,393
The third is
a plant-based burrito

543
00:23:34,395 --> 00:23:35,428
which has beans in it,

544
00:23:35,430 --> 00:23:40,233
so the protein and the fat came
from a plant based source.

545
00:23:40,635 --> 00:23:44,337
Tomorrow, we're gonna feed them
all bean burritos.

546
00:23:45,240 --> 00:23:48,841
We're looking at the impact
of eating a different meal

547
00:23:48,843 --> 00:23:51,344
- on the same people.
- All right. Here's the beef.

548
00:23:51,613 --> 00:23:53,012
- Thank you.
- Chicken here.

549
00:23:53,014 --> 00:23:55,815
- And the plant based one here.
- Thank you.

550
00:23:56,384 --> 00:23:58,885
<i>Griff has been
plant based for four years,</i>

551
00:23:58,887 --> 00:24:01,587
<i>so he got bean burritos
on both days.</i>

552
00:24:02,390 --> 00:24:05,925
On away games, we always eat
fried chicken, we eat Popeye's.

553
00:24:06,194 --> 00:24:08,528
I love fried chicken
and I love Popeye's.

554
00:24:08,530 --> 00:24:11,537
and I'm gonna eat Popeye's
every time.

555
00:24:13,001 --> 00:24:14,600
<i>Two hours after each meal,</i>

556
00:24:14,602 --> 00:24:16,135
<i>the players had
their blood drawn</i>

557
00:24:16,271 --> 00:24:17,537
<i>and put into a centrifuge.</i>

558
00:24:18,173 --> 00:24:20,139
<i>The red blood cells sink
to the bottom.</i>

559
00:24:20,375 --> 00:24:23,943
<i>An amber colored fluid
called plasma, rises to the top.</i>

560
00:24:24,846 --> 00:24:26,212
<i>If the plasma is see-through,</i>

561
00:24:26,214 --> 00:24:27,980
<i>it means there's not much fat
in the blood</i>

562
00:24:27,982 --> 00:24:30,783
<i>and the endothelium
is likely functioning well.</i>

563
00:24:33,655 --> 00:24:34,655
Michael.

564
00:24:35,256 --> 00:24:38,424
Today's blood,
and yesterday's blood.

565
00:24:38,827 --> 00:24:43,062
This is a plant burrito.
This is a meat burrito.

566
00:24:43,064 --> 00:24:45,865
Look at the difference it makes
in what circulates

567
00:24:45,867 --> 00:24:46,999
in your bloodstream.

568
00:24:47,001 --> 00:24:48,601
- Cloudy.
- Cloudy.

569
00:24:48,736 --> 00:24:51,871
And that on top
is the fat circulating

570
00:24:51,873 --> 00:24:54,106
in your blood
from the meat burrito.

571
00:24:54,108 --> 00:24:56,809
- Gotcha.
- Griff, you're the vegan.

572
00:24:57,078 --> 00:25:00,613
Here's your blood from today
and your blood from yesterday.

573
00:25:00,615 --> 00:25:04,584
- Nice and clear, both of them.
- So the fat from the avocado

574
00:25:04,586 --> 00:25:06,185
doesn't have
that kind of effect?

575
00:25:06,187 --> 00:25:08,230
That's right. Kenny.

576
00:25:09,527 --> 00:25:12,258
You're the fried chicken guy.

577
00:25:12,393 --> 00:25:14,927
You wanna see
your chicken? There it is.

578
00:25:14,929 --> 00:25:17,263
Yeah, it's pretty gross to see.

579
00:25:17,398 --> 00:25:20,132
Sources of animal-based protein

580
00:25:20,157 --> 00:25:23,936
And fat have a tremendous impact
on endothelial function

581
00:25:23,938 --> 00:25:26,873
That lasts for six
or seven hours after you eat.

582
00:25:26,875 --> 00:25:29,242
So if you have bacon
and eggs for breakfast,

583
00:25:29,244 --> 00:25:31,444
a hamburger for lunch
and a steak for dinner,

584
00:25:31,446 --> 00:25:36,282
this is going on all day long.
Your blood is always cloudy.

585
00:25:36,284 --> 00:25:40,519
And the ability to operate
at your best is always impaired.

586
00:25:40,989 --> 00:25:41,888
Damn.

587
00:25:41,890 --> 00:25:45,157
I guess I won't be eating
my fried chicken no more.

588
00:25:45,927 --> 00:25:47,159
<i>Dr. Vogel's experiment</i>

589
00:25:47,161 --> 00:25:48,928
<i>was backed up
by numerous studies</i>

590
00:25:48,930 --> 00:25:50,863
<i>measuring
how a single animal-based meal</i>

591
00:25:50,865 --> 00:25:52,265
<i>can impair blood flow.</i>

592
00:25:52,634 --> 00:25:54,901
<i>I also found a large body
of research</i>

593
00:25:54,903 --> 00:25:57,069
<i>showing that plants
have the opposite effect,</i>

594
00:25:57,071 --> 00:26:00,506
<i>improving endothelial function
and increasing blood flow.</i>

595
00:26:00,880 --> 00:26:03,342
<i>Controlled studies show
that simply drinking beet juice</i>

596
00:26:03,344 --> 00:26:07,380
<i>before training allows subjects
to cycle 22 percent longer,</i>

597
00:26:07,382 --> 00:26:10,683
<i>and bench press 19 percent
more total weight.</i>

598
00:26:10,985 --> 00:26:12,852
I've seen races
where it has come down

599
00:26:12,854 --> 00:26:15,154
to the one thousandth
of a second.

600
00:26:15,456 --> 00:26:17,690
Sometimes, you have to do things
that you know your competitors

601
00:26:17,692 --> 00:26:18,758
aren't doing.

602
00:26:18,760 --> 00:26:20,559
Getting every single advantage
you can.

603
00:26:21,529 --> 00:26:24,063
<i>Knowing I could get
enough energy and protein</i>

604
00:26:24,065 --> 00:26:27,233
<i>was one thing, but seeing
what a single animal-based meal</i>

605
00:26:27,235 --> 00:26:30,350
<i>could do to an athlete's blood
sealed the deal.</i>

606
00:26:31,072 --> 00:26:33,873
<i>It was time to give
this plant-based thing a try.</i>

607
00:26:33,875 --> 00:26:36,699
<i>But there was only one meal
I could think of.</i>

608
00:26:37,979 --> 00:26:40,179
Could I get two bean burritos,
please?

609
00:26:42,383 --> 00:26:44,617
Bean.

610
00:26:45,019 --> 00:26:46,852
Thank you.

611
00:26:47,889 --> 00:26:49,121
When I went plant-based,

612
00:26:49,123 --> 00:26:52,124
I thought that it would be
a longer transition,

613
00:26:52,149 --> 00:26:54,994
but I just immediately
started feeling

614
00:26:54,996 --> 00:26:57,129
like I could go kick ass...

615
00:26:57,131 --> 00:26:59,231
and not need the recovery
in between.

616
00:26:59,233 --> 00:27:00,800
It-- it was mind blowing
to my teammates.

617
00:27:00,802 --> 00:27:02,234
They were tired of me saying,

618
00:27:02,236 --> 00:27:04,270
like, "Let's go again
and again."

619
00:27:06,207 --> 00:27:10,376
Recovery
is the most essential element

620
00:27:10,545 --> 00:27:12,912
of an elite athlete's existence.

621
00:27:13,648 --> 00:27:16,849
It's damage, repair, damage,
repair

622
00:27:16,851 --> 00:27:18,384
and you do that over
and over again.

623
00:27:18,386 --> 00:27:22,788
Because if you can do more work
and more repair,

624
00:27:22,790 --> 00:27:24,490
you're gonna be
the better athlete.

625
00:27:25,426 --> 00:27:26,692
<i>Dotsie was right.</i>

626
00:27:26,828 --> 00:27:28,794
<i>Bouncing back quickly
between workouts</i>

627
00:27:28,796 --> 00:27:30,963
<i>is a huge advantage
for any athlete.</i>

628
00:27:31,940 --> 00:27:34,941
<i>But the idea that food
could be the secret weapon,</i>

629
00:27:35,570 --> 00:27:37,169
<i>I had to find out more.</i>

630
00:27:38,239 --> 00:27:40,506
<i>Dr. Scott Stoll
is a former Olympian</i>

631
00:27:40,508 --> 00:27:43,009
<i>and a team physician
for the USA Olympic team.</i>

632
00:27:43,211 --> 00:27:44,877
I work
with professional athletes,

633
00:27:44,879 --> 00:27:46,846
they're are very interested in protein.

634
00:27:46,981 --> 00:27:48,247
Protein's important

635
00:27:48,249 --> 00:27:50,850
but which package
is your protein coming in,

636
00:27:50,852 --> 00:27:52,651
is the better question
to answer.

637
00:27:52,987 --> 00:27:56,088
The plant based protein
versus the animal protein,

638
00:27:56,090 --> 00:28:00,059
which package is going to help
the body overcome inflammation

639
00:28:00,061 --> 00:28:01,927
and help the body to recover.

640
00:28:02,730 --> 00:28:04,296
In animal products,

641
00:28:04,599 --> 00:28:08,200
you're getting protein packaged
with inflammatory molecules

642
00:28:08,202 --> 00:28:12,405
like neu5gc, endotoxins
and heme iron.

643
00:28:13,274 --> 00:28:18,110
When we consume animal products,
it also changes the microbiome,

644
00:28:18,112 --> 00:28:19,912
the bacteria that live
in our gut.

645
00:28:20,048 --> 00:28:21,947
And the bacterial species

646
00:28:22,116 --> 00:28:25,484
that have been shown
to promote inflammation overgrow

647
00:28:25,486 --> 00:28:27,987
and begin to produce
inflammatory mediators

648
00:28:27,989 --> 00:28:29,422
like TMAO.

649
00:28:31,325 --> 00:28:33,726
<i>The study that showed
that a single hamburger</i>

650
00:28:33,728 --> 00:28:35,661
<i>impairs blood flow also showed</i>

651
00:28:35,663 --> 00:28:39,565
<i>that it can increase measures
of inflammation by 70 percent.</i>

652
00:28:40,034 --> 00:28:42,935
<i>In the arteries,
inflammation reduces blood flow.</i>

653
00:28:42,937 --> 00:28:45,738
<i>In muscles and joints,
it can increase soreness</i>

654
00:28:45,740 --> 00:28:46,939
<i>and delay recovery.</i>

655
00:28:47,308 --> 00:28:51,077
In plant-based protein,
you're getting protein

656
00:28:51,079 --> 00:28:53,379
that's packaged
with antioxidants,

657
00:28:53,381 --> 00:28:55,948
phytochemicals, minerals,
and vitamins

658
00:28:55,950 --> 00:28:57,349
that are gonna reduce
inflammation,

659
00:28:57,351 --> 00:29:00,386
optimize the microbiome,
optimize blood supply,

660
00:29:00,388 --> 00:29:03,522
and optimize
your body's performance.

661
00:29:04,592 --> 00:29:07,359
<i>The antioxidants
Dr. Stoll was talking about</i>

662
00:29:07,361 --> 00:29:09,962
<i>are found almost entirely
in plants,</i>

663
00:29:09,964 --> 00:29:12,932
<i>which have, on average,
64 times</i>

664
00:29:12,934 --> 00:29:15,601
<i>the antioxidant content
of animal foods.</i>

665
00:29:16,104 --> 00:29:19,105
<i>Even iceberg lettuce
has more antioxidants</i>

666
00:29:19,107 --> 00:29:20,840
<i>than salmon or eggs.</i>

667
00:29:21,275 --> 00:29:23,943
<i>As a result, switching
to a plant-based diet</i>

668
00:29:23,945 --> 00:29:25,911
<i>can help reduce measures
of inflammation</i>

669
00:29:25,913 --> 00:29:29,014
<i>by 29 percent
in just three weeks.</i>

670
00:29:30,118 --> 00:29:32,918
I was about ready
to retire, as I should've been,

671
00:29:32,920 --> 00:29:34,954
Because I'm like 35
at that time.

672
00:29:35,223 --> 00:29:36,922
But I just kept getting better,

673
00:29:36,947 --> 00:29:40,315
and so...
...They had to take me
to the Olympics.

674
00:29:40,862 --> 00:29:44,196
We were complete underdogs
as Team USA.

675
00:29:44,398 --> 00:29:47,566
In our semi-final ride
against Australia,

676
00:29:47,768 --> 00:29:50,269
we were down by 1.7 seconds.

677
00:29:50,404 --> 00:29:52,338
No one's ever come back
in team pursuit

678
00:29:52,340 --> 00:29:53,806
from a deficit that large.

679
00:29:56,210 --> 00:29:57,943
And we beat them on the line

680
00:29:57,945 --> 00:29:59,678
by eight one-hundredths
of a second.

681
00:30:05,286 --> 00:30:08,154
I was 39 and a half years old

682
00:30:08,156 --> 00:30:09,655
when I stood
on the Olympic podium.

683
00:30:09,657 --> 00:30:13,292
I'm still the oldest person,
male or female,

684
00:30:13,294 --> 00:30:16,629
to even go to the Olympic Games
in my event.

685
00:30:16,931 --> 00:30:20,866
My diet
was the most powerful aspect

686
00:30:20,868 --> 00:30:24,870
to me being able to perform
and produce for the US team

687
00:30:24,895 --> 00:30:26,461
At the Olympic Games.

688
00:30:31,226 --> 00:30:32,891
<i>All of these athletes
and their stories</i>

689
00:30:32,916 --> 00:30:36,115
<i>were impressive,
but my goal from the beginning</i>

690
00:30:36,117 --> 00:30:38,350
<i>was to recover
from actual injuries</i>

691
00:30:38,352 --> 00:30:40,690
<i>like the damage I'd done
to my knees.</i>

692
00:30:43,736 --> 00:30:45,584
And he's down
at the line of scrimmage,

693
00:30:45,609 --> 00:30:47,493
in the arms of Derrick Morgan.

694
00:30:47,495 --> 00:30:50,029
<i>Derrick Morgan had been
on a similar journey.</i>

695
00:30:50,031 --> 00:30:52,955
In the NFL, the injury rate
is a 100 percent.

696
00:30:53,916 --> 00:30:55,438
It's a violent game.

697
00:30:55,463 --> 00:30:57,524
He's hit hard
and goes down there.

698
00:30:57,549 --> 00:30:58,536
And so, how you respond

699
00:30:58,561 --> 00:30:59,305
to injury

700
00:30:59,307 --> 00:31:00,171
and how quickly you heal

701
00:31:00,196 --> 00:31:01,240
from injury

702
00:31:01,242 --> 00:31:04,210
is important because
if you're not on the field,

703
00:31:04,212 --> 00:31:07,012
you're not helping the team.
I was reading the research

704
00:31:07,014 --> 00:31:08,514
and seeing
that a plant-based diet

705
00:31:08,516 --> 00:31:11,183
could be beneficial,
specifically for recovery.

706
00:31:11,185 --> 00:31:13,018
And so
I started incorporating it

707
00:31:13,237 --> 00:31:15,370
and I started seeing
really good results with it.

708
00:31:15,489 --> 00:31:19,024
I was recovering better.
I wasn't getting as sore.

709
00:31:19,026 --> 00:31:20,826
I was a lot less swollen.

710
00:31:21,329 --> 00:31:24,296
Basically, to confirm
what I was feeling,

711
00:31:24,632 --> 00:31:25,764
I got my blood tested.

712
00:31:26,500 --> 00:31:28,834
Six months
after being on the diet,

713
00:31:28,836 --> 00:31:30,236
all of my markers were down,

714
00:31:30,238 --> 00:31:32,204
My blood pressure,
my cholesterol.

715
00:31:32,206 --> 00:31:33,772
But the main thing
I was looking at

716
00:31:33,774 --> 00:31:37,009
was the inflammation marker
in your blood and mine was...

717
00:31:37,411 --> 00:31:39,845
almost obsolete.
It wasn't there anymore.

718
00:31:40,948 --> 00:31:42,248
A whole food,
plant-based diet

719
00:31:42,250 --> 00:31:44,583
is gonna optimize the growth
of blood vessels

720
00:31:44,585 --> 00:31:45,584
into damaged tissue.

721
00:31:45,586 --> 00:31:48,988
It's gonna lay down new tissue
in tendons and muscles.

722
00:31:49,190 --> 00:31:51,156
It's gonna stimulate
their immune system

723
00:31:51,158 --> 00:31:54,560
to fight off infections.
So almost at every level,

724
00:31:54,929 --> 00:31:56,228
eating the right foods

725
00:31:56,230 --> 00:31:59,102
is going to accelerate
the healing process.

726
00:32:00,368 --> 00:32:01,934
<i>Six weeks
into my personal</i>

727
00:32:01,936 --> 00:32:03,068
<i>plant based experiment,</i>

728
00:32:03,070 --> 00:32:05,771
<i>I went to the gym to see
if I could notice a difference.</i>

729
00:32:06,173 --> 00:32:08,407
<i>I wasn't able to spar
or wrestle yet,</i>

730
00:32:08,409 --> 00:32:10,676
<i>so I decided
to hit the battling ropes.</i>

731
00:32:11,312 --> 00:32:13,879
<i>At my gym, lasting ten minutes
on the ropes,</i>

732
00:32:13,881 --> 00:32:15,324
<i>gets your name on the wall.</i>

733
00:32:15,349 --> 00:32:17,983
<i>Only a few people
had ever hit 20 minutes.</i>

734
00:32:18,352 --> 00:32:20,185
<i>Even at the peak
of my conditioning,</i>

735
00:32:20,187 --> 00:32:22,354
<i>the most I'd ever got
was eight minutes.</i>

736
00:32:22,356 --> 00:32:25,157
- James, keep it going.
<i>- but on this day,</i>

737
00:32:25,159 --> 00:32:26,925
<i>I hit ten minutes easily.</i>

738
00:32:27,728 --> 00:32:28,927
<i>Then I hit 20...</i>

739
00:32:29,497 --> 00:32:32,865
<i>- Thirty.</i>
- You're at 45 minutes.

740
00:32:33,434 --> 00:32:36,568
<i>I thought, "Holy shit,
I'm gonna do an hour."</i>

741
00:32:37,238 --> 00:32:38,504
<i>I went past the hour mark</i>

742
00:32:38,529 --> 00:32:40,495
<i>by about one minute
and just thought,</i>

743
00:32:41,008 --> 00:32:42,808
<i>"All right, that'll do."</i>

744
00:32:43,477 --> 00:32:45,277
I can't believe
you just did that, man.

745
00:32:45,680 --> 00:32:48,614
<i>The only thing
that had changed was my diet.</i>

746
00:32:49,650 --> 00:32:51,517
I could have kept going.

747
00:32:51,519 --> 00:32:53,118
That's way over
the record right?

748
00:32:53,120 --> 00:32:55,287
Yeah. A freaking hour.

749
00:32:58,459 --> 00:32:59,758
<i>When I was growing up,</i>

750
00:32:59,760 --> 00:33:03,329
<i>the toughest guy in the world
to me was my Dad.</i>

751
00:33:04,198 --> 00:33:06,332
<i>He taught me the value
of self-defense</i>

752
00:33:06,834 --> 00:33:09,768
<i>and was always there to help me
when I got into trouble.</i>

753
00:33:12,506 --> 00:33:16,041
<i>But now, he was the one
who needed help.</i>

754
00:33:18,312 --> 00:33:20,546
<i>- You had a heart attack?
- Correct.</i>

755
00:33:20,748 --> 00:33:22,781
<i>Had you had much in the way
of symptoms prior</i>

756
00:33:22,783 --> 00:33:25,517
<i>- to this episode?
- No, never before, the first...</i>

757
00:33:25,519 --> 00:33:27,453
<i>After my dad got out
of the hospital</i>

758
00:33:27,455 --> 00:33:29,355
<i>following emergency
heart surgery,</i>

759
00:33:29,357 --> 00:33:30,382
<i>We got on a Skype call</i>

760
00:33:30,407 --> 00:33:32,358
<i>with Dr. Caldwell Esselstyn,</i>

761
00:33:32,360 --> 00:33:33,572
<i>an internationally renowned</i>

762
00:33:33,597 --> 00:33:34,860
<i>heart disease researcher</i>

763
00:33:34,885 --> 00:33:36,218
<i>from the Cleveland clinic.</i>

764
00:33:36,464 --> 00:33:39,598
<i>...Uh, always been, I think,
very fit.</i>

765
00:33:39,800 --> 00:33:41,500
<i>So somewhat of a surprise.</i>

766
00:33:41,802 --> 00:33:43,535
<i>Well, no, not a surprise.</i>

767
00:33:44,004 --> 00:33:47,272
<i>In all of western civilization,
there is nothing more common</i>

768
00:33:47,319 --> 00:33:48,952
<i>than coronary artery
heart disease</i>

769
00:33:49,043 --> 00:33:52,945
<i>and that is because of the foods
that most people eat every day.</i>

770
00:33:53,414 --> 00:33:55,074
<i>Do you happen to recall</i>

771
00:33:55,106 --> 00:33:57,482
<i>into which of your arteries
that they placed the stent?</i>

772
00:33:57,618 --> 00:33:59,785
<i>Was it into the left anterior
descending...</i>

773
00:33:59,787 --> 00:34:01,387
<i>- Or the right coronary...
- After seeing how much</i>

774
00:34:01,389 --> 00:34:03,088
<i>a single animal-based meal</i>

775
00:34:03,090 --> 00:34:04,890
<i>can affect
healthy young athletes,</i>

776
00:34:04,892 --> 00:34:08,160
<i>I couldn't help but wonder
what a lifetime of these foods</i>

777
00:34:08,162 --> 00:34:10,095
<i>might have done
to my father's heart.</i>

778
00:34:10,631 --> 00:34:12,865
In all of our studies,
we found the same thing...

779
00:34:13,267 --> 00:34:14,933
These same biological mechanisms

780
00:34:14,958 --> 00:34:15,930
that affect performance

781
00:34:15,955 --> 00:34:17,116
also affect our health.

782
00:34:17,281 --> 00:34:19,415
Chronic inflammation,
oxidative stress

783
00:34:19,440 --> 00:34:21,144
And endothelial function.

784
00:34:21,169 --> 00:34:23,433
When you eat animal products,

785
00:34:23,611 --> 00:34:24,652
you start to form plaques

786
00:34:24,677 --> 00:34:26,702
in the coronary arteries.

787
00:34:27,081 --> 00:34:28,714
Plaque formation in the arteries

788
00:34:28,716 --> 00:34:31,483
doesn't just limit the function
of the arteries,

789
00:34:31,485 --> 00:34:33,819
it can also block
the blood flow,

790
00:34:33,821 --> 00:34:37,222
and that's when the heart starts
to have some real problems

791
00:34:37,247 --> 00:34:39,247
keeping up with the demands
of the body.

792
00:34:39,604 --> 00:34:41,006
In terms of heart disease,

793
00:34:41,031 --> 00:34:42,171
oftentimes there is confusion.

794
00:34:42,196 --> 00:34:43,395
People think that "Well",

795
00:34:43,397 --> 00:34:44,647
I don't eat red meat,

796
00:34:44,672 --> 00:34:45,455
so I'm okay."

797
00:34:45,666 --> 00:34:47,499
We know that
it's more complicated than that.

798
00:34:47,501 --> 00:34:50,536
It's not just red meat.
It's not just the fat.

799
00:34:50,971 --> 00:34:52,771
<i>For nearly 50 years,
we were told</i>

800
00:34:52,773 --> 00:34:54,673
<i>that the primary cause
of heart disease</i>

801
00:34:54,675 --> 00:34:56,608
<i>was saturated fat
and cholesterol,</i>

802
00:34:56,777 --> 00:34:59,211
<i>and that leaner meats,
lower fat dairy products,</i>

803
00:34:59,213 --> 00:35:00,946
<i>and egg whites
were the solution.</i>

804
00:35:01,882 --> 00:35:02,915
<i>But the research now shows</i>

805
00:35:02,917 --> 00:35:05,717
<i>that the other inflammatory
compounds in animal foods,</i>

806
00:35:05,719 --> 00:35:08,253
<i>like those that
can impair athletic recovery,</i>

807
00:35:08,255 --> 00:35:09,822
<i>also play a significant role</i>

808
00:35:09,824 --> 00:35:11,590
<i>in the development
of heart disease.</i>

809
00:35:11,725 --> 00:35:13,559
We're going
to do a whole lot better

810
00:35:13,561 --> 00:35:15,561
by just getting rid
of the animal products

811
00:35:15,563 --> 00:35:18,564
and there are really good
biochemical reasons for that.

812
00:35:18,566 --> 00:35:20,933
Heme iron is one of them,
for example.

813
00:35:21,245 --> 00:35:22,389
Heme iron

814
00:35:22,414 --> 00:35:24,280
is from an animal source, right?

815
00:35:24,305 --> 00:35:26,009
So, uh, most commonly

816
00:35:26,034 --> 00:35:27,000
you think red meat,

817
00:35:27,025 --> 00:35:28,279
even though poultry have it,

818
00:35:28,304 --> 00:35:29,308
fish has it.

819
00:35:29,310 --> 00:35:30,642
They did a meta-analysis

820
00:35:30,644 --> 00:35:34,980
looking over six prospective
dietary studies

821
00:35:35,126 --> 00:35:37,860
over a 130,000 patients

822
00:35:37,885 --> 00:35:41,587
and they came to the conclusion
that one milligram a day

823
00:35:41,589 --> 00:35:45,824
of heme iron is associated
with a 27 percent increase

824
00:35:45,849 --> 00:35:47,949
in risk
of coronary heart disease.

825
00:35:48,095 --> 00:35:51,697
To put that in perspective,
an average hamburger patty...

826
00:35:51,699 --> 00:35:54,833
has about two
to three milligrams.

827
00:35:55,002 --> 00:35:57,503
<i>And it isn't just
the iron in animal foods</i>

828
00:35:57,505 --> 00:35:58,770
<i>that can cause problems.</i>

829
00:35:58,772 --> 00:36:01,807
<i>It's actually
the animal protein itself.</i>

830
00:36:02,209 --> 00:36:03,609
It's not just red meat,

831
00:36:03,844 --> 00:36:06,612
Not just chicken, not just eggs,
not just milk.

832
00:36:06,614 --> 00:36:10,148
It's the ingestion
of any animal protein.

833
00:36:10,284 --> 00:36:12,951
At that moment in time,
a process begins

834
00:36:13,178 --> 00:36:15,245
at a chemical level
inside the body.

835
00:36:15,656 --> 00:36:18,590
<i>When the protein found
in animal foods is cooked,</i>

836
00:36:18,592 --> 00:36:21,760
<i>preserved, or even just digested
by our gut bacteria,</i>

837
00:36:22,062 --> 00:36:24,263
<i>highly inflammatory compounds
are formed</i>

838
00:36:24,265 --> 00:36:26,365
<i>that corrode
our cardiovascular system.</i>

839
00:36:26,800 --> 00:36:29,835
<i>This helps explain why people
who get all of their protein</i>

840
00:36:29,837 --> 00:36:34,239
<i>from plants reduce their risk
of heart disease by 55 percent.</i>

841
00:36:34,675 --> 00:36:36,108
<i>It would also help explain</i>

842
00:36:36,110 --> 00:36:38,477
<i>why the only diet
that has ever been shown</i>

843
00:36:38,479 --> 00:36:40,345
<i>to actually reverse
heart disease</i>

844
00:36:40,347 --> 00:36:41,680
<i>is a plant-based one.</i>

845
00:36:41,682 --> 00:36:43,849
What we found is that
in the first month,

846
00:36:43,851 --> 00:36:45,183
there was improvement
in blood flow

847
00:36:45,185 --> 00:36:47,352
and the heart began
to pump blood more normally.

848
00:36:47,354 --> 00:36:48,987
After a year,
even severely clogged

849
00:36:48,989 --> 00:36:51,523
coronary arteries
became measurably less clogged,

850
00:36:51,525 --> 00:36:53,191
And even more improvement
after five years.

851
00:36:53,193 --> 00:36:55,193
But in the randomized
control group, who were doing

852
00:36:55,195 --> 00:36:57,362
just what their doctors
told them to do at the time,

853
00:36:57,498 --> 00:36:59,731
you know, less red meat,
more fish and chicken,

854
00:36:59,733 --> 00:37:01,033
little exercise and so on,

855
00:37:01,058 --> 00:37:03,391
their arteries got more clogged
after one year

856
00:37:03,504 --> 00:37:05,337
and even more clogged
after five years.

857
00:37:06,173 --> 00:37:09,541
<i>♪ Humpty dumpty sat
on the wall... ♪</i>

858
00:37:09,543 --> 00:37:11,310
<i>While all
of this sounded promising,</i>

859
00:37:11,445 --> 00:37:13,445
<i>my dad didn't just need
to get better,</i>

860
00:37:13,614 --> 00:37:15,480
<i>he needed to get better fast.</i>

861
00:37:16,198 --> 00:37:19,466
<i>The stents in his heart
were only a temporary solution.</i>

862
00:37:19,987 --> 00:37:21,587
<i>He could have
another heart attack</i>

863
00:37:21,589 --> 00:37:23,055
<i>At any moment.</i>

864
00:37:26,529 --> 00:37:27,865
<i>I found some hope at a firehouse</i>

865
00:37:27,890 --> 00:37:29,071
<i>in Brooklyn,</i>

866
00:37:29,096 --> 00:37:30,796
<i>where Dr. Esselstyn's son, Rip,</i>

867
00:37:30,798 --> 00:37:33,365
<i>a former firefighter
and professional triathlete</i>

868
00:37:33,367 --> 00:37:35,400
<i>was launching some
of New York's bravest</i>

869
00:37:35,402 --> 00:37:37,135
<i>on a powerful new program.</i>

870
00:37:37,137 --> 00:37:38,647
What's the number one killer

871
00:37:38,672 --> 00:37:39,304
of firefighters

872
00:37:39,306 --> 00:37:40,572
in the line of duty?

873
00:37:41,041 --> 00:37:42,007
Heart attacks.

874
00:37:42,009 --> 00:37:44,643
Sixty-seven percent
of firefighters

875
00:37:44,668 --> 00:37:47,435
who perish in the line of duty
die of heart attacks.

876
00:37:47,915 --> 00:37:50,682
So this, right here,
that is what we call

877
00:37:50,684 --> 00:37:52,918
a healthy artery.

878
00:37:52,920 --> 00:37:55,687
The blood can flow through
this huge opening here.

879
00:37:55,689 --> 00:37:57,689
And this is what happens

880
00:37:57,691 --> 00:38:00,826
after decades on the meat
and dairy diet.

881
00:38:01,695 --> 00:38:02,695
Okay.

882
00:38:02,997 --> 00:38:05,063
If you guys have been eating
this way,

883
00:38:05,199 --> 00:38:08,033
I want you to take
the seven-day rescue challenge.

884
00:38:09,503 --> 00:38:12,504
We bought you guys
plant-based groceries.

885
00:38:12,640 --> 00:38:14,940
I want you to give yourselves
the chance to see

886
00:38:14,942 --> 00:38:18,290
what your internal biochemistry
does in just seven days.

887
00:38:18,946 --> 00:38:20,579
I know
that my cholesterol is elevated.

888
00:38:20,581 --> 00:38:22,881
My LDL's are always very high.

889
00:38:22,883 --> 00:38:25,384
The same job that I was doing
like ten years ago

890
00:38:25,386 --> 00:38:26,551
- without an effort...
- Yeah.

891
00:38:26,553 --> 00:38:28,854
- ...is now taking an effort.
- Despite working out all week,

892
00:38:28,856 --> 00:38:30,889
playing sports,
my cholesterol is high

893
00:38:31,058 --> 00:38:33,125
and growing by
about ten, fifteen points

894
00:38:33,127 --> 00:38:35,293
every year for the last five
or six years.

895
00:38:35,496 --> 00:38:36,662
I realized a couple salads
a week,

896
00:38:36,687 --> 00:38:39,788
- it doesn't really cut it.
- I got two kids, you know, so...

897
00:38:40,234 --> 00:38:43,262
hopefully I'll feel better,
have more energy and...

898
00:38:43,804 --> 00:38:45,368
add some years to my life.

899
00:38:48,909 --> 00:38:50,742
<i>I went to see
if I could get my dad</i>

900
00:38:50,744 --> 00:38:52,678
<i>to make these same changes
to his diet</i>

901
00:38:52,680 --> 00:38:54,212
<i>as soon as possible.</i>

902
00:38:55,049 --> 00:38:56,248
Well,
what are you suggesting?

903
00:38:56,250 --> 00:38:58,383
- Well, let's do the shopping.
- -Tomatoes...

904
00:38:58,385 --> 00:39:00,085
...cucumber,

905
00:39:00,087 --> 00:39:02,054
we have hummus dips,
blueberries, raspberries...

906
00:39:02,056 --> 00:39:04,256
<i>but my dad
can be a little stubborn.</i>

907
00:39:04,491 --> 00:39:06,758
...Soya yogurt
and that's about it, I think.

908
00:39:06,760 --> 00:39:08,393
<i>So I wasn't feeling
that hopeful.</i>

909
00:39:08,395 --> 00:39:09,695
We'll just drink tea.

910
00:39:12,132 --> 00:39:14,666
<i>I come from a town
called Melton Mowbray,</i>

911
00:39:14,668 --> 00:39:17,736
<i>known in England
as the "Rural Capital of Food".</i>

912
00:39:18,739 --> 00:39:21,673
<i>It's the home of Stilton cheese
and the world famous</i>

913
00:39:21,675 --> 00:39:23,659
<i>Melton Mowbray Pork Pie.</i>

914
00:39:27,848 --> 00:39:30,649
<i>The pace of change here
is very slow.</i>

915
00:39:30,651 --> 00:39:33,985
Tick 20, tick 22, tick 25...

916
00:39:33,987 --> 00:39:35,954
<i>and my dad,
like most of us,</i>

917
00:39:35,979 --> 00:39:37,912
<i>is a product
of where he grew up.</i>

918
00:39:40,427 --> 00:39:41,660
<i>I just couldn't imagine</i>

919
00:39:41,662 --> 00:39:43,595
<i>someone as set in his ways
as my father</i>

920
00:39:43,597 --> 00:39:45,297
<i>making such a big switch...</i>

921
00:39:45,933 --> 00:39:48,266
On the top there, that's worth
another 20 quid.

922
00:39:48,268 --> 00:39:49,401
Give us 50 quid, the lot.

923
00:39:50,704 --> 00:39:53,338
<i>...Until I got home
and went back to the gym.</i>

924
00:39:54,308 --> 00:39:56,041
You push me? Go here.

925
00:39:57,010 --> 00:39:59,678
<i>I've spent years working out
with Lucious Smith.</i>

926
00:40:00,005 --> 00:40:02,316
<i>He was a Cornerback in the NFL,</i>

927
00:40:02,341 --> 00:40:03,898
<i>has a black belt in Jujitsu...</i>

928
00:40:04,051 --> 00:40:05,005
<i>and was my strength</i>

929
00:40:05,030 --> 00:40:05,917
<i>and conditioning coach.</i>

930
00:40:05,919 --> 00:40:06,942
That's it, that's it, that's it.

931
00:40:06,967 --> 00:40:07,753
More arms. More arms.

932
00:40:07,755 --> 00:40:09,121
<i>I told Lou
about the research</i>

933
00:40:09,123 --> 00:40:11,523
<i>I'd been doing
and what happened to my dad,</i>

934
00:40:11,959 --> 00:40:14,326
<i>and he'd never mentioned
this before and he said,</i>

935
00:40:14,561 --> 00:40:16,027
<i>"I've been on a plant-based diet</i>

936
00:40:16,052 --> 00:40:18,186
<i>- for almost ten years."</i>
- Okay, rotate.

937
00:40:19,466 --> 00:40:23,902
<i>Lou is 60-years-old,
not far off my father's age.</i>

938
00:40:24,571 --> 00:40:25,737
Most guys my age

939
00:40:25,762 --> 00:40:27,428
can't keep up
with their grandchildren.

940
00:40:27,708 --> 00:40:29,674
My grandchildren can't keep up
with me.

941
00:40:30,210 --> 00:40:31,877
When I went
from an animal-based diet

942
00:40:31,879 --> 00:40:35,213
to a plant-based diet,
my blood pressure went down

943
00:40:35,215 --> 00:40:37,249
to, like, 110 over 70.

944
00:40:37,785 --> 00:40:42,187
My heart rate sometimes
has been under 50, like, 48, 47.

945
00:40:42,723 --> 00:40:45,023
I'm more focused,
I'm more relaxed

946
00:40:45,192 --> 00:40:47,626
and I notice
that I have a lot more energy

947
00:40:47,651 --> 00:40:49,350
because of the plant-based diet.

948
00:40:49,907 --> 00:40:52,908
Come on, come on! Oh, man,
come on, come on, come on!

949
00:40:52,933 --> 00:40:55,267
People in their 20s,
they come in here,

950
00:40:55,569 --> 00:40:56,935
we do a workout,

951
00:40:57,304 --> 00:41:00,906
I sustain the workout
a lot easier than they do.

952
00:41:01,542 --> 00:41:05,177
We can come in here and do 800,
listen to what I just said,

953
00:41:05,586 --> 00:41:10,289
eight hundred kettlebell swings
and snatches in one workout.

954
00:41:10,584 --> 00:41:11,950
They can't make it!

955
00:41:13,320 --> 00:41:14,386
I'm not kidding you.

956
00:41:14,788 --> 00:41:17,189
They can't hang, man,
I'm telling you.

957
00:41:17,357 --> 00:41:18,556
They can't hang.

958
00:41:22,629 --> 00:41:24,462
<i>There was another guy
my dad's age,</i>

959
00:41:24,487 --> 00:41:26,321
<i>who had also made a big change.</i>

960
00:41:28,602 --> 00:41:30,235
I ate a lot of meat.

961
00:41:30,604 --> 00:41:34,039
I ate my ten, 15 eggs a day...

962
00:41:34,185 --> 00:41:38,353
and, you know,
I had my 250 grams
of protein a day,

963
00:41:38,378 --> 00:41:40,145
because I weighed 250 pounds.

964
00:41:40,414 --> 00:41:43,315
The one
and only Arnold Schwarzenegger!

965
00:41:43,650 --> 00:41:45,617
But as I got older
and as I started

966
00:41:45,619 --> 00:41:48,186
reading up on it,
I recognized the fact

967
00:41:48,188 --> 00:41:51,022
that you really don't have
to get your protein from meat

968
00:41:51,024 --> 00:41:53,816
or from animals,
as far as that goes.

969
00:41:54,027 --> 00:41:58,163
So we started going more
in a direction of the vegetarian

970
00:41:58,165 --> 00:41:59,264
kind of a diet.

971
00:41:59,633 --> 00:42:01,199
Now with doing it the right way,

972
00:42:01,201 --> 00:42:03,134
with the right spices,
all of a sudden,

973
00:42:03,570 --> 00:42:06,271
I love it much more
than the meat.

974
00:42:06,681 --> 00:42:09,349
And, you know,
the cholesterol went down

975
00:42:09,476 --> 00:42:12,143
to around 109. It was the lowest

976
00:42:12,145 --> 00:42:14,779
That it ever was
in my entire life.

977
00:42:15,549 --> 00:42:18,021
At almost 69.

978
00:42:19,686 --> 00:42:22,487
What we eat has a major impact
on our health and our well being

979
00:42:22,489 --> 00:42:23,893
in every way we can measure.

980
00:42:23,918 --> 00:42:26,258
People who eat a diet
that's high in animal protein

981
00:42:26,426 --> 00:42:28,493
have a 75 percent increased risk

982
00:42:28,495 --> 00:42:30,328
of premature death
from all causes,

983
00:42:30,530 --> 00:42:32,063
And a four
to five hundred percent

984
00:42:32,065 --> 00:42:34,499
increased risk of death
from most forms of cancer,

985
00:42:34,501 --> 00:42:37,836
prostate, breast, colon cancer,
as well as type-2 diabetes.

986
00:42:37,838 --> 00:42:39,451
The amino acids

987
00:42:39,476 --> 00:42:41,206
that come from animal sources

988
00:42:41,208 --> 00:42:43,373
tend to make our cells rev up

989
00:42:43,398 --> 00:42:44,743
and multiply faster.

990
00:42:44,745 --> 00:42:46,978
For example,
there is accumulating evidence

991
00:42:46,980 --> 00:42:49,414
that high consumption
of proteins from dairy sources

992
00:42:49,416 --> 00:42:52,284
Is related to a higher risk
of prostate cancer.

993
00:42:52,286 --> 00:42:55,754
That chain of cancer causation
actually seems pretty clear.

994
00:42:56,490 --> 00:42:59,524
<i>Cancer has been linked
to other animal foods as well.</i>

995
00:42:59,526 --> 00:43:02,360
<i>Research funded
by the National Cancer Institute</i>

996
00:43:02,362 --> 00:43:05,063
<i>found that vegetarians
who add one or more servings</i>

997
00:43:05,065 --> 00:43:07,465
<i>per week of white meat,
like chicken or fish</i>

998
00:43:07,490 --> 00:43:10,091
<i>more than triple
their risk of colon cancer.</i>

999
00:43:10,470 --> 00:43:13,138
So it's not one set
of dietary guidelines

1000
00:43:13,140 --> 00:43:15,106
for improving your performance
as an athlete,

1001
00:43:15,219 --> 00:43:16,952
another one
for reversing heart disease,

1002
00:43:16,977 --> 00:43:18,376
a different one
for reversing diabetes,

1003
00:43:18,378 --> 00:43:20,478
a different one
for reversing prostate cancer.

1004
00:43:20,480 --> 00:43:21,713
It's the same for all of them.

1005
00:43:21,738 --> 00:43:25,340
<i>As groundbreaking as all
of this nutritional science was,</i>

1006
00:43:25,686 --> 00:43:27,585
<i>I also found it
really confusing.</i>

1007
00:43:27,854 --> 00:43:29,521
<i>How could meat be so bad for us</i>

1008
00:43:29,546 --> 00:43:32,880
<i>if that's what our ancestors
were supposedly built to eat?</i>

1009
00:43:33,260 --> 00:43:35,327
When we think
about the diet of early humans,

1010
00:43:35,329 --> 00:43:37,776
we're often drawn
to thinking about meat,

1011
00:43:37,801 --> 00:43:38,792
but plant foods

1012
00:43:38,817 --> 00:43:40,029
were more important

1013
00:43:40,054 --> 00:43:41,776
than the archaeological record

1014
00:43:41,801 --> 00:43:43,013
gives credit for.

1015
00:43:43,537 --> 00:43:45,473
The food that could be relied on

1016
00:43:45,498 --> 00:43:46,830
wherever you were

1017
00:43:46,855 --> 00:43:48,640
was the plant food.

1018
00:43:49,042 --> 00:43:50,120
The popular perception

1019
00:43:50,145 --> 00:43:51,291
of what early humans ate

1020
00:43:51,316 --> 00:43:53,093
dates back to the 1930's,

1021
00:43:53,118 --> 00:43:54,275
1940's

1022
00:43:54,300 --> 00:43:55,497
when there was some

1023
00:43:55,522 --> 00:43:56,514
amazing finds

1024
00:43:56,516 --> 00:44:00,018
of early human ancestors,
animal bones and tools

1025
00:44:00,020 --> 00:44:02,087
that very much looked like
they may have been used

1026
00:44:02,089 --> 00:44:04,322
to butcher and maim
those animals.

1027
00:44:04,324 --> 00:44:06,091
So very early on,
we had this notion

1028
00:44:06,093 --> 00:44:06,839
that meat had

1029
00:44:06,864 --> 00:44:08,693
a disproportionately larger role

1030
00:44:08,695 --> 00:44:10,061
in the diet
of early human ancestors

1031
00:44:10,063 --> 00:44:11,363
than it actually did.

1032
00:44:11,365 --> 00:44:13,665
The bias in the archeological record

1033
00:44:13,667 --> 00:44:15,788
towards stone and bone preservation

1034
00:44:15,813 --> 00:44:17,796
over things like plants

1035
00:44:17,821 --> 00:44:19,813
has led to a very skewed view.

1036
00:44:19,931 --> 00:44:21,797
If we look at deep time,

1037
00:44:21,975 --> 00:44:25,210
bones and stone tools preserve
very well,

1038
00:44:25,545 --> 00:44:27,912
but plants decay very rapidly.

1039
00:44:29,182 --> 00:44:31,983
What's exciting though,
is in the last decade

1040
00:44:31,985 --> 00:44:33,151
we've started to realize

1041
00:44:33,327 --> 00:44:37,029
microscopic fossils of plants
do preserve quite well

1042
00:44:37,391 --> 00:44:38,390
and so we're revisiting

1043
00:44:38,392 --> 00:44:40,425
some of these earlier
paleolithic sites

1044
00:44:40,427 --> 00:44:43,428
and finding abundant evidence
of plants.

1045
00:44:43,663 --> 00:44:44,796
<i>Advanced technologies</i>

1046
00:44:44,998 --> 00:44:47,298
<i>like those used
to analyze the gladiator bones,</i>

1047
00:44:47,300 --> 00:44:49,401
<i>have allowed scientists
to take a closer look</i>

1048
00:44:49,403 --> 00:44:52,804
<i>at the tools, bones and teeth
of our ancestors,</i>

1049
00:44:52,939 --> 00:44:55,140
<i>leading to the discovery
that early humans</i>

1050
00:44:55,142 --> 00:44:56,608
<i>ate mostly plants.</i>

1051
00:44:57,110 --> 00:44:59,711
<i>And the reason for this
is actually quite simple.</i>

1052
00:44:59,846 --> 00:45:03,248
Humans do not have
any specialized genetic,

1053
00:45:03,250 --> 00:45:05,950
anatomical,
or physiological adaptations

1054
00:45:05,952 --> 00:45:08,119
to meat consumption.
By contrast,

1055
00:45:08,144 --> 00:45:11,779
we have many adaptations
to plant consumption.

1056
00:45:12,159 --> 00:45:15,627
We have longer digestive tracts
than do carnivores,

1057
00:45:15,629 --> 00:45:19,064
and this allows humans
to digest plants and fibers

1058
00:45:19,066 --> 00:45:21,666
that require
longer processing time.

1059
00:45:21,668 --> 00:45:25,737
We also lack the ability
to produce our own vitamin C.

1060
00:45:25,972 --> 00:45:27,872
Vitamin C is found in plants,

1061
00:45:27,874 --> 00:45:30,175
so the fact
that we cannot make our own,

1062
00:45:30,177 --> 00:45:34,212
indicates just how reliant
upon plants we actually are.

1063
00:45:34,815 --> 00:45:36,815
This is why
we have trichromatic vision.

1064
00:45:37,050 --> 00:45:39,117
This is very different
from carnivores,

1065
00:45:39,119 --> 00:45:40,952
which have dichromatic vision.

1066
00:45:41,088 --> 00:45:44,422
We can see more colors
and this is very important,

1067
00:45:44,424 --> 00:45:48,460
especially if you need
to find fresh, ripe fruit.

1068
00:45:49,563 --> 00:45:51,914
We have a brain that just

1069
00:45:51,939 --> 00:45:53,965
is desperate for glucose.

1070
00:45:53,967 --> 00:45:56,168
Is a-- I mean, it's such a fussy organ.

1071
00:45:56,193 --> 00:45:57,126
that's the only thing

1072
00:45:57,151 --> 00:45:58,427
it really takes in for energy.

1073
00:45:58,538 --> 00:46:00,071
Well,
meat's not a very good source

1074
00:46:00,073 --> 00:46:01,106
of glucose.

1075
00:46:01,374 --> 00:46:02,774
To have a big brain like this,

1076
00:46:02,776 --> 00:46:04,542
you need
to eat something different,

1077
00:46:04,544 --> 00:46:07,112
and the most efficient way
to get glucose

1078
00:46:07,114 --> 00:46:08,680
is to eat carbohydrates.

1079
00:46:10,150 --> 00:46:11,649
<i>But what about our teeth?</i>

1080
00:46:11,651 --> 00:46:14,185
<i>Aren't they proof
that we're built to eat meat?</i>

1081
00:46:14,754 --> 00:46:16,421
In primates,

1082
00:46:16,423 --> 00:46:18,123
you might think canine teeth
are associated

1083
00:46:18,148 --> 00:46:19,947
with a diet of meat,
but they're not.

1084
00:46:20,193 --> 00:46:23,328
In gorillas, when males want
to intimidate other males,

1085
00:46:23,330 --> 00:46:26,397
they will show the length
of their formidable canines.

1086
00:46:26,399 --> 00:46:29,234
On the other hand, carnivores
have distinctive teeth

1087
00:46:29,236 --> 00:46:31,202
And they're shaped
like scissor blades.

1088
00:46:31,204 --> 00:46:33,605
They simply shred the meat off
and they swallow.

1089
00:46:33,607 --> 00:46:35,874
Compare that to the teeth
of a human being,

1090
00:46:35,876 --> 00:46:37,375
square and low-cusped,

1091
00:46:37,377 --> 00:46:39,677
for crushing and grinding
tough plant tissues.

1092
00:46:39,913 --> 00:46:43,214
Right there in your own mouth
is the best evidence we have

1093
00:46:43,216 --> 00:46:45,316
for a diet
that could not have been meat.

1094
00:46:45,685 --> 00:46:50,788
If you just got placed
in some ancestral environment,

1095
00:46:50,916 --> 00:46:53,416
the best thing
you could be equipped with

1096
00:46:53,693 --> 00:46:55,226
Is not a very sharp spear.

1097
00:46:55,529 --> 00:46:57,595
The most important thing
you could be equipped with

1098
00:46:57,597 --> 00:47:01,065
is knowledge of which plants
you can eat.

1099
00:47:01,535 --> 00:47:03,301
<i>Suddenly,
it all made sense.</i>

1100
00:47:03,537 --> 00:47:06,437
<i>The reason an animal based diet
isn't good for us</i>

1101
00:47:06,439 --> 00:47:08,673
<i>is because our bodies
aren't built for it.</i>

1102
00:47:08,967 --> 00:47:11,067
<i>It's simply the wrong type
of fuel.</i>

1103
00:47:11,355 --> 00:47:14,322
<i>The only thing
that really didn't fit was B12,</i>

1104
00:47:14,347 --> 00:47:16,948
<i>an important vitamin
that everyone kept warning me</i>

1105
00:47:16,950 --> 00:47:18,983
<i>you could only get
from animal foods.</i>

1106
00:47:19,119 --> 00:47:22,787
<i>It turns out that B12
isn't made by animals after all.</i>

1107
00:47:22,989 --> 00:47:24,322
<i>It's made by bacteria</i>

1108
00:47:24,324 --> 00:47:27,091
<i>that these animals consume
in the soil and water.</i>

1109
00:47:27,427 --> 00:47:30,895
<i>Just like with protein,
animals are only the middlemen.</i>

1110
00:47:31,231 --> 00:47:32,797
<i>Before industrial farming,</i>

1111
00:47:32,933 --> 00:47:35,300
<i>farm animals and humans
could get B12</i>

1112
00:47:35,302 --> 00:47:37,402
<i>by eating traces of dirt
on plant foods</i>

1113
00:47:37,404 --> 00:47:40,238
<i>or by drinking water
from rivers or streams.</i>

1114
00:47:40,240 --> 00:47:43,741
<i>But now, because pesticides,
antibiotics and chlorine</i>

1115
00:47:43,743 --> 00:47:46,144
<i>kill the bacteria
that produce this vitamin,</i>

1116
00:47:46,146 --> 00:47:49,080
<i>even farm animals have
to be given B12 supplements.</i>

1117
00:47:49,082 --> 00:47:51,382
<i>And up to 39 percent
of people tested,</i>

1118
00:47:51,414 --> 00:47:54,882
<i>including meat eaters,
are low in B12.</i>

1119
00:47:55,388 --> 00:47:59,190
<i>As a result, the best way
for humans to get enough B12,</i>

1120
00:47:59,192 --> 00:48:01,259
<i>whether they eat animal foods
or not,</i>

1121
00:48:01,261 --> 00:48:03,294
<i>is simply to take a supplement.</i>

1122
00:48:06,967 --> 00:48:08,800
<i>When I caught up with Scott
a full month</i>

1123
00:48:08,802 --> 00:48:10,401
<i>into his 2200 mile trek,</i>

1124
00:48:10,570 --> 00:48:13,204
<i>he had fallen well
behind record pace.</i>

1125
00:48:14,074 --> 00:48:15,940
Not even a week
into the journey,

1126
00:48:15,942 --> 00:48:18,313
I'd developed a quadricep tear.

1127
00:48:20,180 --> 00:48:22,146
I had to start thinking,
"Okay, how am I going

1128
00:48:22,148 --> 00:48:23,930
to get through this?"

1129
00:48:25,752 --> 00:48:27,385
There are no rest days
when you're setting

1130
00:48:27,387 --> 00:48:29,215
a speed record
on the Appalachian Trail.

1131
00:48:29,240 --> 00:48:29,954
Let's do this!

1132
00:48:29,956 --> 00:48:31,199
I needed to recover

1133
00:48:31,224 --> 00:48:33,524
while I was still pushing
my body to the brink,

1134
00:48:33,760 --> 00:48:36,361
Waking up the next day,
and the next day after that

1135
00:48:36,386 --> 00:48:38,052
and doing the same thing.

1136
00:48:38,298 --> 00:48:40,331
I really had to trust
in my training

1137
00:48:40,333 --> 00:48:43,601
and trust in my nutrition
to help me get up each morning

1138
00:48:43,603 --> 00:48:46,404
at 4:30
and put another 50 miles in.

1139
00:48:47,340 --> 00:48:50,041
<i>With only 12 days left
to break the record,</i>

1140
00:48:50,043 --> 00:48:53,244
<i>Scott still had 550 miles left
to go.</i>

1141
00:48:57,584 --> 00:48:59,584
They were experiencing
record rainfall in Vermont

1142
00:48:59,586 --> 00:49:02,120
when I went through.
And there was just no way

1143
00:49:02,122 --> 00:49:04,115
that I could be prepared for it.

1144
00:49:05,325 --> 00:49:07,058
I was trying to make up
all the ground

1145
00:49:07,060 --> 00:49:08,693
that I had lost with the injury.

1146
00:49:09,129 --> 00:49:11,229
Trying to get back
on record pace,

1147
00:49:11,398 --> 00:49:13,831
getting two to three hours
of sleep, or less,

1148
00:49:13,833 --> 00:49:15,366
night after night, after night.

1149
00:49:16,202 --> 00:49:18,903
Going over some
of the most remote stretches,

1150
00:49:18,905 --> 00:49:21,381
I put in 26 hours straight.

1151
00:49:22,275 --> 00:49:24,342
But the Appalachian Trail
keeps throwing

1152
00:49:24,344 --> 00:49:28,116
more and more mountains at you,
it never really lets up.

1153
00:49:29,316 --> 00:49:32,150
And by the time I actually got
to New Hampshire,

1154
00:49:32,610 --> 00:49:36,211
the white mountains just...
obliterated me.

1155
00:49:41,795 --> 00:49:43,594
<i>With less
than two weeks remaining,</i>

1156
00:49:43,596 --> 00:49:46,297
<i>Patrik continued training
for his World Record attempt,</i>

1157
00:49:46,299 --> 00:49:49,262
<i>to carry more weight
than anyone in history.</i>

1158
00:49:49,287 --> 00:49:50,335
I started lifting weights

1159
00:49:50,360 --> 00:49:52,025
when I was 14 years old,

1160
00:49:52,160 --> 00:49:53,515
because I was kind of wimpy

1161
00:49:53,554 --> 00:49:55,573
and small...
...in that time.

1162
00:49:55,931 --> 00:49:58,042
And I wanted
to be some kind of hero,

1163
00:49:58,178 --> 00:50:00,353
able to help
if something happened.

1164
00:50:00,447 --> 00:50:02,075
This is my mom and dad.

1165
00:50:05,181 --> 00:50:06,718
When I was four years old,

1166
00:50:07,022 --> 00:50:10,555
my dad, my mom
and my little sister,

1167
00:50:10,557 --> 00:50:14,759
she was six months old,
they were in a car accident.

1168
00:50:15,499 --> 00:50:16,728
And...

1169
00:50:17,564 --> 00:50:19,785
only my mom survived
the accident.

1170
00:50:22,202 --> 00:50:23,935
So when I was young,
I had these fantasies

1171
00:50:23,937 --> 00:50:28,206
of, uh, being super-strong,
and if someone got trapped,

1172
00:50:28,575 --> 00:50:30,852
being able to help them get out.

1173
00:50:55,668 --> 00:50:57,402
<i>For any guy watching
that day,</i>

1174
00:50:57,404 --> 00:50:59,537
<i>it wasn't just a car
Patrik had crushed.</i>

1175
00:50:59,706 --> 00:51:02,407
<i>It was a myth they'd been fed
their entire lives.</i>

1176
00:51:02,942 --> 00:51:05,643
<i>steak.
That's what a man eats...</i>

1177
00:51:05,645 --> 00:51:07,111
<i>Made from stuff guys need.</i>

1178
00:51:07,113 --> 00:51:08,713
<i>Eat like a man, man....</i>

1179
00:51:09,082 --> 00:51:12,016
There is no one that can relate
to that better than I do

1180
00:51:12,018 --> 00:51:15,453
because I've lived
in that world.

1181
00:51:16,122 --> 00:51:18,723
Steak... Is for men.

1182
00:51:18,992 --> 00:51:19,891
- Go meat!

1183
00:51:19,916 --> 00:51:22,383
They show
these commercials, burgers,

1184
00:51:22,595 --> 00:51:24,629
- George Foreman with the grill.
- Yeah!

1185
00:51:24,631 --> 00:51:26,798
And the big sandwiches
and all that stuff.

1186
00:51:26,800 --> 00:51:29,133
<i>Eat like a man
and be full like a man.</i>

1187
00:51:29,135 --> 00:51:32,603
This is great, great marketing
by the meat industry.

1188
00:51:32,605 --> 00:51:34,138
<i>Serious man food.</i>

1189
00:51:34,451 --> 00:51:37,619
Selling that idea
that real men eat meat.

1190
00:51:37,644 --> 00:51:39,410
<i>You'll look like more
of a man</i>

1191
00:51:39,412 --> 00:51:41,446
<i>with a quarter pounder
in your hand.</i>

1192
00:51:41,448 --> 00:51:43,448
But you've got to understand,
that's marketing.

1193
00:51:43,616 --> 00:51:45,550
That's not based on reality.

1194
00:51:46,753 --> 00:51:48,753
Okay, I'm gonna take you down
to the exam room.

1195
00:51:48,755 --> 00:51:50,955
When I think of a manly man,
I think of somebody

1196
00:51:50,980 --> 00:51:53,781
who has strength, endurance,

1197
00:51:54,394 --> 00:51:57,528
sexual prowess and fertility.
In fact,

1198
00:51:57,530 --> 00:51:59,430
what the scientific studies
are showing

1199
00:51:59,709 --> 00:52:02,744
is that the more meat men eat,

1200
00:52:02,769 --> 00:52:06,070
the more quickly
they lose their manly manhood.

1201
00:52:06,506 --> 00:52:08,473
<i>The blood test
with the Miami Dolphins</i>

1202
00:52:08,475 --> 00:52:10,775
<i>measured how a single meal
could affect blood flow</i>

1203
00:52:10,777 --> 00:52:13,711
<i>throughout the entire body.
I asked Dr. Spitz</i>

1204
00:52:13,713 --> 00:52:15,379
<i>if he could conduct
an experiment</i>

1205
00:52:15,381 --> 00:52:18,449
<i>with three collegiate athletes,
but this time,</i>

1206
00:52:18,451 --> 00:52:21,219
<i>on a more specific part
of the male anatomy.</i>

1207
00:52:21,554 --> 00:52:24,388
So...

1208
00:52:24,390 --> 00:52:25,690
...Here's a model of the penis.

1209
00:52:26,159 --> 00:52:28,960
<i>Dr. Spitz
is the Lead Delegate of Urology</i>

1210
00:52:28,962 --> 00:52:30,828
<i>For the American
Medical Association.</i>

1211
00:52:30,997 --> 00:52:34,465
<i>When it comes to the penis,
he literally wrote the book.</i>

1212
00:52:34,701 --> 00:52:37,068
Now, you're gonna be putting
this device on yourself.

1213
00:52:37,337 --> 00:52:39,303
One ring goes on the base
of the penis,

1214
00:52:39,739 --> 00:52:43,674
and the other ring goes on
at the tip of the penis,

1215
00:52:43,676 --> 00:52:45,409
just behind the head
of the penis.

1216
00:52:45,578 --> 00:52:48,779
It knows how tight to squeeze
to know

1217
00:52:48,892 --> 00:52:51,125
when an erection's starting,
because when it squeezes

1218
00:52:51,150 --> 00:52:54,585
it'll determine, "Oh, it's now
of a larger circumference."

1219
00:52:54,587 --> 00:52:55,686
"Something's happening."

1220
00:52:55,889 --> 00:52:58,723
What we're going
to look at is what effect

1221
00:52:58,725 --> 00:53:01,859
the meal you have
has on your erections that night

1222
00:53:01,884 --> 00:53:04,652
and you're gonna be eating
two different kinds of meals.

1223
00:53:05,431 --> 00:53:06,931
For this study,
on the first night,

1224
00:53:06,933 --> 00:53:10,935
we gave the guys burritos
that had meat.

1225
00:53:11,204 --> 00:53:13,104
Beef, chicken, pork.

1226
00:53:13,399 --> 00:53:15,953
But really high quality meats,

1227
00:53:15,978 --> 00:53:18,009
grass-fed, organic.

1228
00:53:18,011 --> 00:53:19,190
On the second night,

1229
00:53:19,215 --> 00:53:20,142
we gave them

1230
00:53:20,167 --> 00:53:21,379
very similar burritos

1231
00:53:21,381 --> 00:53:22,866
but we swapped out

1232
00:53:22,891 --> 00:53:24,081
the animal portions

1233
00:53:24,106 --> 00:53:25,877
for a plant-based protein.

1234
00:53:25,902 --> 00:53:26,851
This is really good.

1235
00:53:26,853 --> 00:53:28,286
I thought
this was gonna be nasty,

1236
00:53:28,288 --> 00:53:29,520
I'm not gonna lie.

1237
00:53:29,889 --> 00:53:31,255
I didn't think we were gonna eat
a burrito.

1238
00:53:31,257 --> 00:53:32,876
I thought we were gonna get
a salad.

1239
00:53:36,596 --> 00:53:38,496
This study
is gonna take advantage

1240
00:53:38,498 --> 00:53:40,631
of a natural function

1241
00:53:40,816 --> 00:53:42,950
that occurs
in men when they sleep.

1242
00:53:43,536 --> 00:53:47,438
Men's bodies create erections,
and this occurs

1243
00:53:47,440 --> 00:53:50,041
throughout the night
while the subject is asleep.

1244
00:53:50,487 --> 00:53:53,321
Once an erection happens,
this device can sense it

1245
00:53:53,346 --> 00:53:57,648
and a printout is generated
of how firm the erection was,

1246
00:53:57,673 --> 00:54:00,507
how long it lasted and how many
of them there were.

1247
00:54:00,887 --> 00:54:04,022
To see if we can see
a physical effect

1248
00:54:04,167 --> 00:54:05,800
on erections as a result

1249
00:54:05,825 --> 00:54:07,325
of what they just ate
for dinner.

1250
00:54:08,127 --> 00:54:10,528
This is where we take a look
at the results.

1251
00:54:10,766 --> 00:54:13,239
So, Mason, I'm gonna give you
your results first.

1252
00:54:13,405 --> 00:54:14,765
- Cool.
- -Let you take those out.

1253
00:54:14,767 --> 00:54:16,267
- All right.
- Okay?

1254
00:54:16,660 --> 00:54:19,962
The bigger the circumference,
the harder the erection.

1255
00:54:20,139 --> 00:54:21,606
And so you'll notice

1256
00:54:21,608 --> 00:54:24,709
that that first circle,
which is the-- the meat meal...

1257
00:54:24,711 --> 00:54:26,410
- Mm-hmm.
- ...Is not as big

1258
00:54:26,412 --> 00:54:28,779
a circle is not as hard
an erection,

1259
00:54:28,955 --> 00:54:32,090
as that second circle,
the vegan meal.

1260
00:54:32,385 --> 00:54:33,995
Now, let's look
at the second sheet.

1261
00:54:34,020 --> 00:54:35,920
- The second sheet is a-- a...
- Oh, my God.

1262
00:54:35,922 --> 00:54:38,526
...accumulation
of how many erections

1263
00:54:38,551 --> 00:54:41,382
and for how long you had
over the course of the night.

1264
00:54:41,561 --> 00:54:44,895
So that first stubby graph...

1265
00:54:45,365 --> 00:54:46,631
...Is really-- it's not the size

1266
00:54:46,633 --> 00:54:48,499
- of your penis.
- I'm so dead. I'm struggling.

1267
00:54:48,501 --> 00:54:50,735
It's not the size
of your penis, it's how--

1268
00:54:50,737 --> 00:54:52,870
how many minutes
throughout the night

1269
00:54:52,872 --> 00:54:54,572
- you had erections.
- Wow.

1270
00:54:55,074 --> 00:54:56,674
Blake, let's take a look
at your results.

1271
00:54:56,676 --> 00:54:57,908
- Oh, no.
- Okay.

1272
00:54:57,910 --> 00:55:00,311
Hold composure. I'm ready.

1273
00:55:01,214 --> 00:55:02,780
- And, look, again...
- Yup.

1274
00:55:02,782 --> 00:55:05,983
...Like Mason, uh,
you were more erect

1275
00:55:06,219 --> 00:55:08,853
after the plant-based diet
than the meat-based diet.

1276
00:55:08,855 --> 00:55:11,455
Okay, how about how often
you had erections.

1277
00:55:11,591 --> 00:55:12,923
- Oh-oh.
- Wow!

1278
00:55:15,567 --> 00:55:17,795
That's almost
a 500 percent difference.

1279
00:55:17,797 --> 00:55:19,530
Dang, man. That's crazy.

1280
00:55:19,532 --> 00:55:20,865
Blake, are you ready
for yours?

1281
00:55:20,867 --> 00:55:22,933
- Give me the dossier.
- All right, here you go.

1282
00:55:24,771 --> 00:55:27,938
You had
about a 13 percent change

1283
00:55:27,940 --> 00:55:30,241
in the hardness
of your erections.

1284
00:55:30,643 --> 00:55:31,747
Okay, let's look at...

1285
00:55:32,193 --> 00:55:34,960
how many or how long
you had erections for.

1286
00:55:35,089 --> 00:55:38,891
Bro, oh fuck!

1287
00:55:38,995 --> 00:55:40,895
- Show it, dang it!
- Yeah.

1288
00:55:40,920 --> 00:55:44,989
Don't hold out. Oh!

1289
00:55:45,491 --> 00:55:49,226
Bro, that's an hour, bro.

1290
00:55:50,436 --> 00:55:55,531
So you guys all had
a very similar response

1291
00:55:55,935 --> 00:55:57,334
to the meat meal

1292
00:55:57,336 --> 00:56:00,171
- versus the plant meal.
- That's crazy.

1293
00:56:00,173 --> 00:56:03,140
Yeah, like, growing up, if I saw
some big dude at a restaurant

1294
00:56:03,142 --> 00:56:05,342
eating a big old steak
and it's all, like, "Oh, I--"

1295
00:56:05,578 --> 00:56:07,178
I need to be like that."
and then, like, I see,

1296
00:56:07,180 --> 00:56:09,580
like, a guy ordering a salad
off the menu, I'm, like...

1297
00:56:09,582 --> 00:56:11,716
- He's soft, right?
- Yeah, I'm like, "Oh, that guy."

1298
00:56:11,718 --> 00:56:12,783
- "What's he doing?"
- Yeah, he's soft.

1299
00:56:12,785 --> 00:56:13,984
But really at the end of night,

1300
00:56:13,986 --> 00:56:15,686
I think the guy eating
the big steak is soft,

1301
00:56:15,688 --> 00:56:19,156
and then the other guy is hard.

1302
00:56:19,158 --> 00:56:22,493
So, when you take your date out
on Valentine's Day,

1303
00:56:22,495 --> 00:56:23,828
where are you gonna take them
to eat?

1304
00:56:23,853 --> 00:56:25,213
- To the veggie grill, son.
- Okay,

1305
00:56:25,298 --> 00:56:26,931
- The veggie grill.
- Yeah, I was just thinking
about that.

1306
00:56:26,933 --> 00:56:29,233
Now,
this is not a scientifically

1307
00:56:29,235 --> 00:56:30,334
validated study,

1308
00:56:30,336 --> 00:56:31,635
but the results
that we're seeing

1309
00:56:31,637 --> 00:56:32,770
are very exciting.

1310
00:56:33,072 --> 00:56:36,574
I think this is going
to wake a lot of people up.

1311
00:56:36,656 --> 00:56:38,843
I think it's gonna
wake up people who have penises,

1312
00:56:38,845 --> 00:56:40,678
and I think it's gonna
wake up people who like people

1313
00:56:40,680 --> 00:56:42,090
who have penises.

1314
00:56:43,449 --> 00:56:46,650
<i>While all this talk
about erections was interesting,</i>

1315
00:56:46,652 --> 00:56:48,586
<i>it also made me wonder
about hormones,</i>

1316
00:56:48,955 --> 00:56:51,288
<i>specifically, testosterone.</i>

1317
00:56:51,958 --> 00:56:54,992
I've never eaten a piece
of meat in my entire life,

1318
00:56:54,994 --> 00:56:57,555
and I've never had an issue
with testosterone.

1319
00:56:57,580 --> 00:56:58,523
I've gotten blood tests

1320
00:56:58,548 --> 00:56:59,730
and all my levels

1321
00:56:59,732 --> 00:57:01,665
are right where they need to be.

1322
00:57:01,667 --> 00:57:03,834
and clearly, I don't have
any trouble building muscle.

1323
00:57:04,303 --> 00:57:06,771
<i>Studies comparing men
who eat animal foods,</i>

1324
00:57:06,773 --> 00:57:09,573
<i>with men who don't,
have consistently demonstrated</i>

1325
00:57:09,598 --> 00:57:12,032
<i>no difference
in testosterone levels.</i>

1326
00:57:12,478 --> 00:57:14,044
<i>I found this hard to believe,</i>

1327
00:57:14,046 --> 00:57:16,547
<i>since plant-based diets
often include soy products,</i>

1328
00:57:16,885 --> 00:57:20,145
<i>which I'd always been told
were loaded with estrogen.</i>

1329
00:57:20,178 --> 00:57:21,685
I post a lot of my food

1330
00:57:21,687 --> 00:57:24,288
and if it includes any type
of soy products,

1331
00:57:24,290 --> 00:57:25,656
out of a hundred comments,

1332
00:57:25,658 --> 00:57:27,892
you've got 20 to 30
of them saying,

1333
00:57:27,894 --> 00:57:30,995
"Hey, well, I heard that soy
raises estrogen levels."

1334
00:57:30,997 --> 00:57:32,096
Well, that's not the case.

1335
00:57:32,121 --> 00:57:35,856
<i>Soy, it turns out,
contains phytoestrogens.</i>

1336
00:57:36,068 --> 00:57:38,035
<i>Compounds that look
like estrogens</i>

1337
00:57:38,037 --> 00:57:40,037
<i>but can actually have
the opposite effect,</i>

1338
00:57:40,406 --> 00:57:42,907
<i>Blocking some of our bodies'
estrogen receptors</i>

1339
00:57:42,909 --> 00:57:45,576
<i>and preventing
real dietary sources of estrogen</i>

1340
00:57:45,601 --> 00:57:46,667
<i>from taking hold.</i>

1341
00:57:47,461 --> 00:57:49,234
<i>The foods
that contain real estrogens</i>

1342
00:57:49,259 --> 00:57:52,660
<i>are animal foods, like chicken,
eggs, and dairy</i>

1343
00:57:52,685 --> 00:57:54,718
<i>which can have
a significant impact</i>

1344
00:57:54,720 --> 00:57:56,120
<i>on our hormone levels.</i>

1345
00:57:56,145 --> 00:57:57,822
<i>Simply drinking cow's milk</i>

1346
00:57:57,824 --> 00:57:59,890
<i>can increase
a man's estrogen levels</i>

1347
00:57:59,892 --> 00:58:02,823
<i>by 26 percent in just one hour</i>

1348
00:58:02,974 --> 00:58:05,044
<i>while dropping
their testosterone levels</i>

1349
00:58:05,069 --> 00:58:06,463
<i>by 18 percent.</i>

1350
00:58:06,743 --> 00:58:08,943
<i>Another hormone
strongly connected to diet</i>

1351
00:58:08,968 --> 00:58:12,670
<i>is cortisol, a stress hormone
linked to reduced muscle mass</i>

1352
00:58:12,672 --> 00:58:14,405
<i>and increased body fat.</i>

1353
00:58:14,941 --> 00:58:18,042
<i>Research has shown that people
who replace animal foods</i>

1354
00:58:18,044 --> 00:58:20,010
<i>with high carbohydrate
plant foods,</i>

1355
00:58:20,012 --> 00:58:22,446
<i>experience an average drop
in cortisol levels</i>

1356
00:58:22,479 --> 00:58:24,212
<i>of 27 percent.</i>

1357
00:58:24,998 --> 00:58:26,679
This is what
I always heard, like,

1358
00:58:26,704 --> 00:58:28,267
"You can't go lean,

1359
00:58:28,292 --> 00:58:30,487
you can't go shredded, vegan."

1360
00:58:30,489 --> 00:58:32,148
Because you have so much carbs.

1361
00:58:32,391 --> 00:58:35,059
but I'm standing here
in the best shape of my life.

1362
00:58:35,257 --> 00:58:36,106
Easy.

1363
00:58:37,695 --> 00:58:39,649
<i>I already knew
that processed carbs</i>

1364
00:58:39,674 --> 00:58:42,376
<i>like white flour and sugar
can lead to weight gain</i>

1365
00:58:42,401 --> 00:58:43,701
<i>but what I didn't realize is</i>

1366
00:58:43,703 --> 00:58:46,070
<i>that unprocessed carbohydrates
like oats,</i>

1367
00:58:46,072 --> 00:58:48,005
<i>bananas and sweet potatoes</i>

1368
00:58:48,140 --> 00:58:51,162
<i>are associated
with decreased body fat.</i>

1369
00:58:54,947 --> 00:58:57,348
<i>An eight-week
weight-training trial also found</i>

1370
00:58:57,350 --> 00:58:59,750
<i>that those consuming
a normal amount of carbs</i>

1371
00:58:59,752 --> 00:59:02,219
<i>gained 2.9 pounds
of muscle mass</i>

1372
00:59:02,221 --> 00:59:03,888
<i>while those
in the low-carb group</i>

1373
00:59:03,890 --> 00:59:05,422
<i>actually lost muscle.</i>

1374
00:59:05,925 --> 00:59:07,658
A typical bodybuilding diet

1375
00:59:07,660 --> 00:59:09,293
Is a very low carb diet,

1376
00:59:09,318 --> 00:59:12,552
so these guys that haven't had
a carb in two weeks,

1377
00:59:12,775 --> 00:59:14,775
they're walking around
like zombies.

1378
00:59:14,800 --> 00:59:17,701
I'm backstage eating
all the carbs that I want.

1379
00:59:18,044 --> 00:59:19,210
They're like, "How are you...

1380
00:59:19,338 --> 00:59:21,954
eating that right now
and you look this shredded?"

1381
00:59:26,340 --> 00:59:27,619
<i>Back in Nashville,</i>

1382
00:59:27,644 --> 00:59:29,826
<i>Derrick introduced me
to his wife, Charity,</i>

1383
00:59:29,913 --> 00:59:31,658
<i>a professional chef</i>

1384
00:59:31,683 --> 00:59:33,550
<i>who had helped inspire
a big transformation.</i>

1385
00:59:33,552 --> 00:59:34,919
- Hey...
- Nice to meet you.

1386
00:59:34,921 --> 00:59:36,520
When I started cooking
plant-based,

1387
00:59:36,522 --> 00:59:38,923
whatever I made for dinner,
I made a bunch of it

1388
00:59:39,292 --> 00:59:40,190
and would send it over

1389
00:59:40,192 --> 00:59:42,192
to the facility for Derrick
to eat for lunch.

1390
00:59:42,194 --> 00:59:45,963
Because I knew he had no options
other than a side salad.

1391
00:59:45,965 --> 00:59:48,832
You've seen Derrick.
Do you think a side salad

1392
00:59:49,036 --> 00:59:50,668
is gonna fill him up?

1393
00:59:50,903 --> 00:59:52,240
Yeah, I love to eat.

1394
00:59:52,438 --> 00:59:55,072
In the beginning I was like,
I gotta psych myself out

1395
00:59:55,074 --> 00:59:57,441
to say I don't care
about flavor anymore.

1396
00:59:57,843 --> 00:59:59,716
It wasn't really a sacrifice.

1397
01:00:00,012 --> 01:00:01,745
She was still cooking, you know,

1398
01:00:01,858 --> 01:00:04,458
mac and cheese
and chicken wings.

1399
01:00:04,483 --> 01:00:06,083
Just plant based.

1400
01:00:06,986 --> 01:00:09,186
It's taking that love
that you have for food

1401
01:00:09,211 --> 01:00:12,179
and just changing it over
to better ingredients.

1402
01:00:12,802 --> 01:00:14,335
And so I brought it
into the cafeteria

1403
01:00:14,360 --> 01:00:16,126
and I had teammates coming up
to me.

1404
01:00:16,151 --> 01:00:18,785
Guys were taking jabs
and cracking their jokes.

1405
01:00:18,931 --> 01:00:20,130
At the end of the day,

1406
01:00:20,132 --> 01:00:23,233
the reason why I was doing it
was to become a better player,

1407
01:00:23,235 --> 01:00:25,336
Which inevitably is gonna help
the team.

1408
01:00:25,338 --> 01:00:28,872
Players started looking over,
like, "Okay, that smells good."

1409
01:00:29,141 --> 01:00:31,108
They were like, "whatever
you send Derrick, send me."

1410
01:00:31,110 --> 01:00:32,743
And I was like,
"All right, good."

1411
01:00:32,945 --> 01:00:34,712
It started with five guys,

1412
01:00:34,947 --> 01:00:37,948
and now, middle of season,
13 players.

1413
01:00:38,217 --> 01:00:41,051
I never intended this
to be a business at all.

1414
01:00:41,287 --> 01:00:44,722
But the last 15 years,
we haven't been to the playoffs.

1415
01:00:44,724 --> 01:00:47,224
So I'm gonna do anything
that I could do

1416
01:00:47,226 --> 01:00:49,927
- to help this team.
- There she go. How you doing?

1417
01:00:49,929 --> 01:00:51,729
How you doing?
Hopefully you're hungry.

1418
01:00:51,731 --> 01:00:53,063
Oh, definitely.

1419
01:00:53,499 --> 01:00:54,865
Sundays are good.

1420
01:00:55,134 --> 01:00:57,468
After the game, me and--
and the guys

1421
01:00:57,470 --> 01:00:59,403
are always looking forward
to meal time.

1422
01:01:00,973 --> 01:01:02,473
- How you doing?
- Hey, how you doing?

1423
01:01:02,475 --> 01:01:04,375
- You come with an empty stomach?
- Yeah.

1424
01:01:04,677 --> 01:01:06,844
There's some
good times in this kitchen.

1425
01:01:09,648 --> 01:01:11,048
These are plant based burgers.

1426
01:01:11,384 --> 01:01:14,385
Grilled up, smell,
and taste like beef.

1427
01:01:15,328 --> 01:01:18,329
And I'm making
truffle mac and cheese,

1428
01:01:18,557 --> 01:01:20,124
buffalo wings,

1429
01:01:20,459 --> 01:01:21,959
kale Caesar salad,

1430
01:01:22,128 --> 01:01:25,896
crispy brussels sprouts
with a smoked sauce reduction,

1431
01:01:26,042 --> 01:01:28,309
and we'll finish off
with a peanut butter cheesecake.

1432
01:01:28,334 --> 01:01:29,733
- Mm.
- Mm.

1433
01:01:29,781 --> 01:01:31,614
- Oh, yeah...
- Yeah.

1434
01:01:32,238 --> 01:01:34,138
- Thank you, babe.
- Thank you.

1435
01:01:34,306 --> 01:01:36,240
So you guys have
all eaten Charity's meal plan

1436
01:01:36,242 --> 01:01:37,441
- That she's done?
- Mm-hmm.

1437
01:01:37,443 --> 01:01:39,176
And before
what was your perception?

1438
01:01:39,178 --> 01:01:41,578
Well, I actually
talked bad about y'all

1439
01:01:41,580 --> 01:01:44,281
for like, a couple weeks.

1440
01:01:44,283 --> 01:01:46,183
Did you think you needed meat
to be like, strong and athletic?

1441
01:01:46,185 --> 01:01:47,918
Right, that's exactly
what I thought.

1442
01:01:48,197 --> 01:01:50,197
I told him, I feel like,
my whole childhood life

1443
01:01:50,222 --> 01:01:51,717
was a lie.

1444
01:01:53,499 --> 01:01:55,331
I definitely thought
I was gonna miss it.

1445
01:01:55,356 --> 01:01:57,628
And honestly, I haven't even
thought about it again.

1446
01:01:57,630 --> 01:01:58,729
I feel more energized,

1447
01:01:58,762 --> 01:02:00,728
feel stronger.
It was pretty dope.

1448
01:02:00,900 --> 01:02:02,199
And what about the taste?

1449
01:02:02,645 --> 01:02:04,512
- It tastes really good.
- The meals

1450
01:02:04,537 --> 01:02:06,804
were always looking good,
and I found myself sitting

1451
01:02:06,806 --> 01:02:08,505
in the locker staring at
what they eating.

1452
01:02:08,823 --> 01:02:10,074
So, you know, I tried it

1453
01:02:10,076 --> 01:02:11,520
and honestly, I mean,
I felt a difference.

1454
01:02:11,544 --> 01:02:14,645
And, you know, I was just able
to just perform consistently.

1455
01:02:14,880 --> 01:02:17,448
Yeah, you caught
your first touchdown
after you switched over, right?

1456
01:02:17,450 --> 01:02:19,741
Yeah.

1457
01:02:24,457 --> 01:02:26,223
<i>Six months
into my new diet,</i>

1458
01:02:26,225 --> 01:02:28,692
<i>my strength,
endurance and recovery</i>

1459
01:02:28,694 --> 01:02:30,060
<i>were better than ever.</i>

1460
01:02:30,629 --> 01:02:32,463
<i>My dad's health was on the mend.</i>

1461
01:02:33,165 --> 01:02:35,132
<i>Even my wife
and kids were on board.</i>

1462
01:02:36,802 --> 01:02:38,335
<i>But I was also pissed off.</i>

1463
01:02:38,604 --> 01:02:41,071
<i>Why didn't everyone know
about this?</i>

1464
01:02:41,810 --> 01:02:43,875
<i>And then, I remembered
my grandfather,</i>

1465
01:02:44,043 --> 01:02:46,743
<i>who died of heart failure
at the age of 63</i>

1466
01:02:46,879 --> 01:02:48,912
<i>after more than four decades
of smoking.</i>

1467
01:02:49,892 --> 01:02:53,394
<i>A paratrooper in World War II,
he got hooked on cigarettes</i>

1468
01:02:53,419 --> 01:02:55,362
<i>during a time when
young people like him</i>

1469
01:02:55,387 --> 01:02:56,920
<i>were being sold the idea</i>

1470
01:02:56,922 --> 01:02:59,323
<i>that smoking was
actually good for you.</i>

1471
01:03:00,970 --> 01:03:02,603
<i>Babe Ruth,
idol of millions...</i>

1472
01:03:02,628 --> 01:03:04,098
<i>To sell this idea,</i>

1473
01:03:04,123 --> 01:03:06,300
<i>the tobacco industry turned
to famous athletes,</i>

1474
01:03:06,333 --> 01:03:08,801
<i>the ultimate symbols of fitness
and health.</i>

1475
01:03:09,545 --> 01:03:12,012
<i>After a game,
Carl Furillo of the Dodgers,</i>

1476
01:03:12,037 --> 01:03:15,005
<i>looks for a mild cigarette.
A Camel, of course.</i>

1477
01:03:15,007 --> 01:03:16,306
<i>But right around the time</i>

1478
01:03:16,308 --> 01:03:18,509
<i>Babe Ruth died
from throat cancer</i>

1479
01:03:18,511 --> 01:03:19,443
<i>in his early 50's,</i>

1480
01:03:19,468 --> 01:03:21,935
<i>the scientific evidence
was starting stack up,</i>

1481
01:03:22,027 --> 01:03:24,208
<i>so, a new marketing plan
was required.</i>

1482
01:03:24,233 --> 01:03:26,183
<i>According
to this nationwide survey,</i>

1483
01:03:26,208 --> 01:03:29,910
<i>more doctors smoke Camels
than any other cigarette.</i>

1484
01:03:29,999 --> 01:03:31,306
For years,

1485
01:03:31,331 --> 01:03:33,067
the tobacco industry said

1486
01:03:33,092 --> 01:03:34,339
that their cigarettes

1487
01:03:34,364 --> 01:03:35,850
did not cause cancer.

1488
01:03:36,128 --> 01:03:39,897
And they trotted out
their own paid researchers

1489
01:03:40,079 --> 01:03:43,347
to come out with statements
to confuse the issue.

1490
01:03:44,703 --> 01:03:46,170
<i>Despite their efforts...
- Brought to you</i>

1491
01:03:46,172 --> 01:03:48,272
<i>- by Marlboro...
- ...Cigarette ads</i>

1492
01:03:48,274 --> 01:03:50,674
were eventually banned
from sports broadcasting.

1493
01:03:51,410 --> 01:03:53,477
<i>Just in time
for another big industry</i>

1494
01:03:53,479 --> 01:03:56,480
<i>to step up to the plate
and start playing the same game.</i>

1495
01:03:56,482 --> 01:03:58,415
- What's in the bag?
- Big Mac.

1496
01:03:58,817 --> 01:03:59,883
Play you for it.

1497
01:04:00,019 --> 01:04:01,933
<i>With a new generation
of athletes.</i>

1498
01:04:03,899 --> 01:04:05,199
<i>- including me...</i>

1499
01:04:07,590 --> 01:04:09,493
<i>But it wasn't long
before the evidence</i>

1500
01:04:09,495 --> 01:04:12,296
<i>against animal foods
started stacking up as well.</i>

1501
01:04:12,565 --> 01:04:16,099
Now, that playbook is being used
by the food industry.

1502
01:04:16,101 --> 01:04:18,602
She's from the National Cattlemen's

1503
01:04:18,604 --> 01:04:20,042
Beef Association.

1504
01:04:20,067 --> 01:04:20,748
They're gonna hire

1505
01:04:20,773 --> 01:04:21,771
their so-called experts...

1506
01:04:21,774 --> 01:04:24,074
<i>Well, I'm first of all,
a registered dietitian</i>

1507
01:04:24,076 --> 01:04:25,172
<i>and nutrition scientist</i>

1508
01:04:25,197 --> 01:04:25,799
<i>and I'm a mom.</i>

1509
01:04:25,824 --> 01:04:26,673
...To create

1510
01:04:26,698 --> 01:04:27,844
just enough confusion.

1511
01:04:27,869 --> 01:04:28,557
Are you saying

1512
01:04:28,582 --> 01:04:29,313
with processed meat

1513
01:04:29,315 --> 01:04:31,498
that it is not, in your view,

1514
01:04:31,523 --> 01:04:32,504
carcinogenic?

1515
01:04:32,529 --> 01:04:34,195
<i>I don't say that it supports</i>

1516
01:04:34,220 --> 01:04:35,385
<i>a sufficient relationship.</i>

1517
01:04:35,387 --> 01:04:36,638
And they make it seem

1518
01:04:36,663 --> 01:04:37,669
as though there's doubt

1519
01:04:37,694 --> 01:04:39,058
about what we're talking about.

1520
01:04:39,083 --> 01:04:40,576
<i>This is not a link,</i>

1521
01:04:40,601 --> 01:04:41,491
<i>a causal link</i>

1522
01:04:41,493 --> 01:04:43,346
<i>between red and processed meat</i>


1523
01:04:43,371 --> 01:04:44,971
<i>and any type of cancer.</i>

1524
01:04:44,996 --> 01:04:46,250
But would you recommend

1525
01:04:46,275 --> 01:04:48,432
reducing meat intake?

1526
01:04:48,434 --> 01:04:49,636
<i>- No, not at all.</i>

1527
01:04:49,661 --> 01:04:51,101
- How on Earth is the viewer

1528
01:04:51,103 --> 01:04:52,088
supposed to make sense

1529
01:04:52,113 --> 01:04:53,169
of all of this?

1530
01:04:53,264 --> 01:04:55,282
<i>With overwhelming
scientific evidence</i>

1531
01:04:55,307 --> 01:04:56,540
<i>connecting animal foods</i>

1532
01:04:56,542 --> 01:04:58,775
<i>to many of
the most common deadly disease</i>

1533
01:04:58,777 --> 01:05:02,512
<i>I discovered that the meat,
dairy and egg industries</i>

1534
01:05:02,544 --> 01:05:04,511
<i>have engaged
in a covert response,</i>

1535
01:05:04,783 --> 01:05:07,217
<i>funding studies
that deny this evidence</i>

1536
01:05:07,219 --> 01:05:09,820
<i>while burying their involvement
in the fine print.</i>

1537
01:05:10,656 --> 01:05:13,323
<i>One of the hired guns paid
to conduct these studies</i>

1538
01:05:13,325 --> 01:05:14,925
<i>...is Exponent Incorporated,</i>

1539
01:05:14,927 --> 01:05:18,228
<i>a company whose research
was used by the tobacco industry</i>

1540
01:05:18,361 --> 01:05:21,031
<i>to deny the connection
between secondhand smoke</i>

1541
01:05:21,033 --> 01:05:22,132
<i>and cancer.</i>

1542
01:05:22,134 --> 01:05:26,336
<i>For more than 50 years,
Exponent has generated studies</i>

1543
01:05:26,338 --> 01:05:29,206
<i>that challenge the health risks
of everything from asbestos,</i>

1544
01:05:29,423 --> 01:05:32,257
arsenic, and mercury,
to animal foods.

1545
01:05:32,378 --> 01:05:34,871
The formula works beautifully

1546
01:05:34,896 --> 01:05:36,346
for people selling food.

1547
01:05:36,348 --> 01:05:37,571
It works beautifully

1548
01:05:37,596 --> 01:05:38,749
for people selling drugs

1549
01:05:38,751 --> 01:05:41,285
to treat the diseases
that bad food causes.

1550
01:05:41,487 --> 01:05:43,987
And, it works beautifully
for the media,

1551
01:05:44,233 --> 01:05:47,901
which can give us a new story
about diet every day.

1552
01:05:47,926 --> 01:05:49,281
Here we go again.

1553
01:05:49,306 --> 01:05:50,833
New guidelines are muddled

1554
01:05:50,858 --> 01:05:51,995
and confusing

1555
01:05:51,997 --> 01:05:53,563
and not by accident.

1556
01:05:53,565 --> 01:05:54,740
Eggs are in.

1557
01:05:54,765 --> 01:05:56,099
So happy about the eggs.

1558
01:05:56,101 --> 01:05:56,781
I know, I'm happy

1559
01:05:56,806 --> 01:05:57,367
about the eggs.

1560
01:05:57,369 --> 01:06:00,170
- Eating bacon is okay.
- Absolutely!

1561
01:06:00,306 --> 01:06:02,606
- Okay. Butter?
- Butter. Butter is back.

1562
01:06:02,841 --> 01:06:06,076
But despite
the appearance in our media

1563
01:06:06,211 --> 01:06:07,678
of confusion,

1564
01:06:07,880 --> 01:06:09,680
there is massive
global consensus

1565
01:06:09,682 --> 01:06:12,316
about the fundamentals
of a health promoting diet

1566
01:06:12,318 --> 01:06:15,352
and it's a diet that every time,

1567
01:06:15,487 --> 01:06:18,055
no matter whether it's high
in fat or low in fat,

1568
01:06:18,057 --> 01:06:19,356
higher in carbs, lower in carbs,

1569
01:06:19,358 --> 01:06:21,992
in every population,
every kind of research,

1570
01:06:22,227 --> 01:06:25,595
it's a plant food
predominant diet, every time.

1571
01:06:29,637 --> 01:06:30,613
<i>Just when I thought</i>

1572
01:06:30,638 --> 01:06:32,336
<i>I'd uncovered every dark secret</i>

1573
01:06:32,338 --> 01:06:33,937
<i>of the animal foods industry,</i>

1574
01:06:33,939 --> 01:06:37,274
<i>I got invited to train
a paramilitary group in Zimbabwe</i>

1575
01:06:37,299 --> 01:06:38,531
<i>with a special mission.</i>

1576
01:06:38,844 --> 01:06:40,977
Yeah, so just be very careful,
guys. Stay on the--

1577
01:06:40,979 --> 01:06:42,379
Stay on the rocks.

1578
01:06:43,282 --> 01:06:44,475
Yeah.

1579
01:06:46,218 --> 01:06:47,951
So these guys
are now listed

1580
01:06:47,953 --> 01:06:49,019
as critically endangered.

1581
01:06:49,021 --> 01:06:51,061
There's only about 5,000
of them left on the planet.

1582
01:06:52,391 --> 01:06:54,624
They've basically been hunted
to extinction

1583
01:06:54,626 --> 01:06:56,693
because of the value
of their horn.

1584
01:06:56,718 --> 01:06:58,736
Around 40,000 dollars a pound.

1585
01:07:03,669 --> 01:07:05,268
<i>Damien Mander
is a retired</i>

1586
01:07:05,270 --> 01:07:07,104
<i>special operations sniper</i>

1587
01:07:07,136 --> 01:07:09,703
<i>who completed 12 tours of duty
in Iraq.</i>

1588
01:07:10,376 --> 01:07:11,641
<i>He's also the founder</i>

1589
01:07:11,643 --> 01:07:14,478
<i>of the International
Anti-Poaching Foundation.</i>

1590
01:07:14,480 --> 01:07:15,979
The poacher will maybe
have an ax or a knife,

1591
01:07:15,981 --> 01:07:18,115
- so we're trying to disarm them.
- Yeah, yeah.

1592
01:07:18,650 --> 01:07:21,551
So he's gonna thrust
with the knife.

1593
01:07:22,428 --> 01:07:24,495
Here.

1594
01:07:25,583 --> 01:07:27,213
We are the SEAL Team Six

1595
01:07:27,238 --> 01:07:28,215
of Conservation.

1596
01:07:28,727 --> 01:07:32,429
We're the guys that go in
and stop the hemorrhaging.

1597
01:07:33,075 --> 01:07:35,776
- Okay?
- Yeah. I'll stick to my AK-47...

1598
01:07:35,801 --> 01:07:37,601
- Yeah.
- ...You stick to that.

1599
01:07:37,736 --> 01:07:40,804
I lived every young boys' dream,
jumping out of choppers,

1600
01:07:40,806 --> 01:07:43,340
blowing shit up.
Stuff that most kids, uh,

1601
01:07:43,365 --> 01:07:45,398
can only dream of doing
on a PlayStation.

1602
01:07:46,178 --> 01:07:48,578
I came to Africa
because I was looking

1603
01:07:48,580 --> 01:07:50,380
for the next six month
adventure.

1604
01:07:51,450 --> 01:07:54,217
I saw a bull elephant
that had had its face cut off,

1605
01:07:54,386 --> 01:07:55,752
tusks that had been taken.

1606
01:07:55,754 --> 01:07:57,454
The whole elephant
sitting there dead

1607
01:07:57,623 --> 01:08:00,857
because some guy wants to have
a tusk on his desk.

1608
01:08:01,193 --> 01:08:02,626
What sort of ambush
is this called?

1609
01:08:02,828 --> 01:08:04,194
- Linear.
- Linear ambush. Very...

1610
01:08:04,463 --> 01:08:07,330
I had money and I had skills
that could help these rangers.

1611
01:08:07,332 --> 01:08:08,532
...Using the minimum amount

1612
01:08:08,534 --> 01:08:10,000
of force required
to get the job done.

1613
01:08:10,002 --> 01:08:12,803
And I made the choice
to dedicate my life...

1614
01:08:13,505 --> 01:08:16,106
to helping these guys protect
these animals.

1615
01:08:24,082 --> 01:08:27,250
After making that choice,
though, I started to realize

1616
01:08:27,252 --> 01:08:29,753
that every day,
I was going out on patrol

1617
01:08:29,778 --> 01:08:33,213
and protecting one animal,
and coming home at night

1618
01:08:33,392 --> 01:08:35,592
and putting another animal
on the fire.

1619
01:08:36,295 --> 01:08:37,594
And I knew I was...

1620
01:08:38,630 --> 01:08:40,230
I knew I was full of shit.

1621
01:08:40,699 --> 01:08:42,699
I created this flexible morality

1622
01:08:42,935 --> 01:08:46,403
that was convenient for me,
because if you don't eat meat,

1623
01:08:46,405 --> 01:08:48,296
you're some sort of vegan
that shrivels up

1624
01:08:48,340 --> 01:08:49,601
into a string bean.

1625
01:08:50,042 --> 01:08:52,509
In my mind I justified it,
there's enough cows

1626
01:08:52,534 --> 01:08:54,400
on the planet.
They're not gonna go extinct.

1627
01:08:54,713 --> 01:08:55,979
But the longer I thought
about it,

1628
01:08:55,981 --> 01:08:59,850
the more I started to accept
what I already knew.

1629
01:09:00,152 --> 01:09:02,385
The easiest way
to protect other animals

1630
01:09:02,387 --> 01:09:04,888
Is just not to put them
in your mouth.

1631
01:09:06,391 --> 01:09:08,658
This whole fantasy
that we need meat

1632
01:09:08,660 --> 01:09:11,361
to get our protein,
it's actually bullshit.

1633
01:09:11,630 --> 01:09:12,896
I mean, look at a gorilla.

1634
01:09:12,898 --> 01:09:15,131
A gorilla will fuck you up
in two seconds.

1635
01:09:15,133 --> 01:09:17,234
What does a gorilla eat?

1636
01:09:17,603 --> 01:09:18,802
I just do the same things

1637
01:09:18,804 --> 01:09:20,570
as these big gray things
out here

1638
01:09:20,572 --> 01:09:22,706
that we're trying to protect,
elephant and rhino.

1639
01:09:23,342 --> 01:09:25,942
I just, uh, stick to plants.

1640
01:09:30,048 --> 01:09:31,414
The rangers that we support

1641
01:09:31,527 --> 01:09:33,660
patrol five million acres
of wilderness.

1642
01:09:33,685 --> 01:09:35,952
Protecting
these endangered species.

1643
01:09:37,789 --> 01:09:41,258
But the actual biggest threat
we have is the meat industry,

1644
01:09:41,693 --> 01:09:44,194
and the land that
they are continually taking away

1645
01:09:44,830 --> 01:09:47,163
from what we have left
of these natural...

1646
01:09:47,936 --> 01:09:49,432
wilderness areas.

1647
01:09:50,335 --> 01:09:53,826
Inch by inch, yard by yard,
mile by mile.

1648
01:10:02,514 --> 01:10:05,582
About three-quarters
of all the agricultural land

1649
01:10:05,725 --> 01:10:09,227
in the world, is used
for livestock production,

1650
01:10:09,252 --> 01:10:11,573
and it imposes a huge cost

1651
01:10:11,598 --> 01:10:13,557
on biodiversity.

1652
01:10:13,559 --> 01:10:16,326
And what is the single
biggest source

1653
01:10:16,359 --> 01:10:17,792
of habitat destruction?

1654
01:10:17,996 --> 01:10:20,463
It's the livestock sector.

1655
01:10:20,465 --> 01:10:23,967
<i>Meat, dairy, egg
and fish farming</i>

1656
01:10:23,969 --> 01:10:26,570
<i>use 83 percent
of the world's farmland,</i>

1657
01:10:26,964 --> 01:10:30,465
<i>yet provide only 18 percent
of the world's calories.</i>

1658
01:10:30,776 --> 01:10:34,377
<i>The reason livestock require
so much land is because,</i>

1659
01:10:34,402 --> 01:10:37,136
<i>once again, animals are just
the middlemen,</i>

1660
01:10:37,226 --> 01:10:38,759
<i>consuming on average,</i>

1661
01:10:38,784 --> 01:10:41,651
<i>six times more protein
than they produce.</i>

1662
01:10:42,654 --> 01:10:44,754
<i>With more
than 70 billion animals</i>

1663
01:10:44,756 --> 01:10:46,222
<i>consumed globally each year,</i>

1664
01:10:46,224 --> 01:10:49,492
<i>growing animal feed
requires vast amounts of land,</i>

1665
01:10:49,728 --> 01:10:51,461
<i>making it one
of the leading drivers</i>

1666
01:10:51,463 --> 01:10:52,896
<i>of deforestation.</i>

1667
01:10:53,653 --> 01:10:56,316
<i>It also requires huge amounts
of water.</i>

1668
01:10:56,546 --> 01:10:57,379
Meat plays

1669
01:10:57,404 --> 01:10:59,221
a disproportionately large role

1670
01:10:59,246 --> 01:11:01,170
in causing this overuse

1671
01:11:01,195 --> 01:11:02,092
of freshwater.

1672
01:11:02,117 --> 01:11:05,218
Twenty-five percent
of the rivers in the world

1673
01:11:05,243 --> 01:11:07,677
no longer reach the ocean,
because we're taking out

1674
01:11:07,702 --> 01:11:10,269
so much water
to produce animal feed.

1675
01:11:10,294 --> 01:11:11,900
Water has been fed

1676
01:11:11,925 --> 01:11:13,316
into the grain

1677
01:11:13,318 --> 01:11:15,185
that's been fed to the cattle.

1678
01:11:15,576 --> 01:11:18,388
The cattle's been made
into beef.

1679
01:11:19,091 --> 01:11:24,194
One hamburger is 2400 liters
of embedded water.

1680
01:11:24,463 --> 01:11:26,296
That's a heck of a lot of water.

1681
01:11:26,598 --> 01:11:28,565
<i>All told,
more than a quarter</i>

1682
01:11:28,567 --> 01:11:30,734
<i>of humanity's
fresh water consumption goes</i>

1683
01:11:30,759 --> 01:11:32,291
<i>to produce animal foods.</i>

1684
01:11:32,604 --> 01:11:35,105
<i>And it's not just
water depletion that's an issue,</i>

1685
01:11:35,414 --> 01:11:37,180
<i>it's also water pollution.</i>

1686
01:11:38,020 --> 01:11:40,053
<i>In the United States,
for example,</i>

1687
01:11:40,078 --> 01:11:43,546
<i>farm animals produce nearly
50 times more waste per year</i>

1688
01:11:43,548 --> 01:11:45,615
<i>than its entire
human population,</i>

1689
01:11:45,951 --> 01:11:49,244
<i>polluting rivers, lakes
and groundwater</i>

1690
01:11:49,269 --> 01:11:50,743
<i>all across the country.</i>

1691
01:11:51,757 --> 01:11:54,024
The livestock sector
is responsible

1692
01:11:54,026 --> 01:11:58,294
for 15 percent
of global man-made emissions.

1693
01:11:58,362 --> 01:12:00,163
So to put that in perspective,

1694
01:12:00,409 --> 01:12:03,176
that's about the same
as all the emissions

1695
01:12:03,201 --> 01:12:06,803
from all the forms of transport
in the world, all the planes,

1696
01:12:06,805 --> 01:12:10,640
trains, cars, vans,
and ships all added up.

1697
01:12:11,143 --> 01:12:13,743
Agriculture is not only
the biggest culprit

1698
01:12:13,870 --> 01:12:16,971
threatening the future
for humanity on Earth,

1699
01:12:17,282 --> 01:12:18,615
it is also the biggest

1700
01:12:18,750 --> 01:12:21,451
and most important silver bullet
to a solution.

1701
01:12:22,020 --> 01:12:23,920
<i>In the US,
where meat consumption</i>

1702
01:12:23,922 --> 01:12:26,056
<i>is three times
the global average,</i>

1703
01:12:26,058 --> 01:12:28,091
<i>shifting away
from an animal-based diet</i>

1704
01:12:28,093 --> 01:12:30,160
<i>would reduce
agricultural emissions</i>

1705
01:12:30,162 --> 01:12:31,728
<i>by up to 73 percent</i>

1706
01:12:31,863 --> 01:12:36,366
<i>and save one million liters
of water per person, per year.</i>

1707
01:12:36,768 --> 01:12:39,536
<i>Globally, this shift
would free up a total area</i>

1708
01:12:39,538 --> 01:12:41,137
<i>of land the size of Africa,</i>

1709
01:12:41,139 --> 01:12:43,073
<i>taking pressure off many
of the world's</i>

1710
01:12:43,075 --> 01:12:45,975
<i>most endangered ecosystems
and species.</i>

1711
01:12:46,678 --> 01:12:49,446
The message is overwhelming,
both for public health

1712
01:12:49,448 --> 01:12:52,849
and environmental reasons.
The more plants you can eat

1713
01:12:52,851 --> 01:12:56,286
and the less meat and dairy
you can consume, the better.

1714
01:12:57,923 --> 01:12:59,923
<i>After learning
how much is at stake</i>

1715
01:12:59,956 --> 01:13:01,889
<i>if we don't change the way
we eat,</i>

1716
01:13:02,060 --> 01:13:04,594
<i>I went back to Brooklyn
to find some hope.</i>

1717
01:13:04,896 --> 01:13:07,097
- How are you doing
with the weight?
- It's good.

1718
01:13:07,899 --> 01:13:08,965
It's good.

1719
01:13:09,534 --> 01:13:12,402
- One-thirty over 80.
- Yeah, see?

1720
01:13:12,404 --> 01:13:13,803
Did you do it right

1721
01:13:13,805 --> 01:13:15,638
- The whole seven days?
- Yeah, the entire time.

1722
01:13:15,640 --> 01:13:17,006
- You did? Good for you.
- Yeah.

1723
01:13:17,008 --> 01:13:18,775
After eating a meal,
I didn't feel like,

1724
01:13:18,777 --> 01:13:21,144
"Oh, I gotta go find a couch
to sit on or lay down."

1725
01:13:21,146 --> 01:13:22,912
- Like, that I actually
felt energized...
- Right. Right.

1726
01:13:22,914 --> 01:13:24,647
...And I could jump
on the bicycle

1727
01:13:24,649 --> 01:13:25,849
or go on the treadmill

1728
01:13:25,851 --> 01:13:27,550
- or something.
- Or fight a fire.

1729
01:13:28,086 --> 01:13:29,619
She said
it was down 11.

1730
01:13:29,621 --> 01:13:31,054
- Eleven pounds?
- Yeah.

1731
01:13:31,289 --> 01:13:34,324
Your cholesterol was 262.

1732
01:13:34,459 --> 01:13:37,193
- Right.
- All right? Which is elevated,

1733
01:13:37,195 --> 01:13:39,040
- Much higher than we wanna be.
- Right. Mm-hmm.

1734
01:13:39,064 --> 01:13:44,000
- Today? A 176.
- Wow! Almost a 100 points, huh?

1735
01:13:44,002 --> 01:13:45,635
- That's fantastic!
- Yeah.

1736
01:13:47,172 --> 01:13:49,172
- Thank you.
- On your blood pressure,

1737
01:13:49,174 --> 01:13:51,174
you dropped 16.

1738
01:13:51,176 --> 01:13:52,742
- Wow. That's really good.
- On your systolic,

1739
01:13:52,744 --> 01:13:55,779
and two on your diastolic,
so you're now 130 over 82

1740
01:13:55,781 --> 01:13:57,514
as opposed to 146 over 84.

1741
01:13:57,516 --> 01:13:59,449
- Fantastic. Little bump there.
- Yeah!

1742
01:14:00,385 --> 01:14:02,952
Your cholesterol was 276.

1743
01:14:03,155 --> 01:14:05,021
I mean, you know that
that's super-elevated, right?

1744
01:14:05,023 --> 01:14:07,323
- Yeah, they were freaking out.
- They were freaking out?

1745
01:14:07,325 --> 01:14:09,325
- At the doctor's office.
- Well, you know what?

1746
01:14:09,327 --> 01:14:13,863
They should be freaking out now,
because today was 169.

1747
01:14:13,865 --> 01:14:16,766
Whoa! Now you're talking!

1748
01:14:16,768 --> 01:14:21,104
- One-sixty-nine?
- You dropped 107 points, my man.

1749
01:14:21,106 --> 01:14:22,172
That's amazing.

1750
01:14:24,147 --> 01:14:25,708
Here's what we got.

1751
01:14:25,877 --> 01:14:28,812
After seven days,
the cholesterol average drop

1752
01:14:28,814 --> 01:14:30,480
was 21 points.

1753
01:14:30,649 --> 01:14:33,516
The average weight loss
was 6.12 pounds.

1754
01:14:33,652 --> 01:14:36,152
You guys,
instead of having arteries

1755
01:14:36,177 --> 01:14:38,477
that looked
like this here, right?

1756
01:14:38,623 --> 01:14:41,724
You guys are on the road
to having arteries

1757
01:14:41,726 --> 01:14:43,026
that look like this here.

1758
01:14:43,028 --> 01:14:45,962
And we know
that the number one killer

1759
01:14:45,964 --> 01:14:48,264
of in the line
of duty firefighters

1760
01:14:48,400 --> 01:14:52,802
is heart attacks.
This is a food created disease

1761
01:14:53,146 --> 01:14:57,782
and you guys don't have to be
another statistic.

1762
01:14:58,710 --> 01:15:00,777
My doctor wanted to put me
on a statin,

1763
01:15:01,279 --> 01:15:03,446
and I kind of looked at it
like that was...

1764
01:15:03,782 --> 01:15:05,215
like cheating,
like an easy way out

1765
01:15:05,217 --> 01:15:08,184
and there has to be a healthier,
more long term alternative.

1766
01:15:08,320 --> 01:15:11,154
And then, when this opportunity
presented itself...

1767
01:15:12,157 --> 01:15:13,256
I took it.

1768
01:15:13,892 --> 01:15:15,525
When you eat
a healthy, whole foods,

1769
01:15:15,527 --> 01:15:18,528
plant-based diet, it changes
the expression of your genes.

1770
01:15:18,553 --> 01:15:21,287
It turns on the good genes,
turns off the bad genes.

1771
01:15:21,566 --> 01:15:23,233
Your genes are a predisposition,

1772
01:15:23,235 --> 01:15:24,767
but your genes
are not your fate.

1773
01:15:25,270 --> 01:15:27,070
And even if your mother
and your father

1774
01:15:27,072 --> 01:15:29,339
and aunts and uncles
all died of diabetes,

1775
01:15:29,341 --> 01:15:30,773
cancer, even heart disease,

1776
01:15:30,775 --> 01:15:32,508
it doesn't mean
that you need to.

1777
01:15:35,989 --> 01:15:37,453
Once I get to here,

1778
01:15:37,478 --> 01:15:38,705
I'm gonna come up,

1779
01:15:38,917 --> 01:15:40,950
and I'm gonna drop my head
on his face.

1780
01:15:41,119 --> 01:15:42,852
<i>With help from my new diet,</i>

1781
01:15:42,988 --> 01:15:44,921
<i>I fully recovered
from my injuries,</i>

1782
01:15:44,923 --> 01:15:47,156
<i>and I'm back
to teaching self-defense.</i>

1783
01:15:47,669 --> 01:15:50,036
or I could chop here
and start to come here.

1784
01:15:50,061 --> 01:15:52,095
<i>But with a critical
new component...</i>

1785
01:15:52,530 --> 01:15:54,530
<i>- Internal Defense.</i>

1786
01:15:54,532 --> 01:15:58,067
You can get improved blood flow.
That allows more oxygen,

1787
01:15:58,069 --> 01:16:00,603
more nutrients to the muscles.
And it's not just the...

1788
01:16:00,605 --> 01:16:02,238
<i>Armed with the truth
in nutrition,</i>

1789
01:16:02,440 --> 01:16:05,541
<i>I now have the tools
to help protect more lives</i>

1790
01:16:05,566 --> 01:16:07,066
<i>than ever before.</i>

1791
01:16:07,579 --> 01:16:09,245
- It's good. Yeah.
- Is it?

1792
01:16:11,950 --> 01:16:15,251
Anybody else got
a fiver now?

1793
01:16:15,520 --> 01:16:17,654
Anybody else got a fiver now?

1794
01:16:21,626 --> 01:16:24,027
James! Good to see you.

1795
01:16:24,996 --> 01:16:26,338
How are you feeling now?

1796
01:16:26,363 --> 01:16:27,782
Very good.

1797
01:16:28,047 --> 01:16:31,000
The figure that I read,
it was 85 percent likelihood

1798
01:16:31,002 --> 01:16:32,468
of your first attack...

1799
01:16:33,638 --> 01:16:35,071
And that kills you.

1800
01:16:36,541 --> 01:16:38,074
That's a high percentage...

1801
01:16:38,643 --> 01:16:40,109
Which makes me feel...

1802
01:16:40,850 --> 01:16:42,011
very blessed.

1803
01:16:42,013 --> 01:16:45,748
<i>♪ Happy birthday
Dear Pops ♪</i>

1804
01:16:45,750 --> 01:16:48,851
<i>♪ Happy birthday to you ♪</i>

1805
01:16:48,853 --> 01:16:50,453
Thank you.

1806
01:16:51,923 --> 01:16:54,324
We've gone down
the vegan route.

1807
01:16:54,771 --> 01:16:57,060
And we now have soy milk.

1808
01:16:57,362 --> 01:17:00,096
Marsha makes sure
I have my vegetables,

1809
01:17:00,298 --> 01:17:01,831
insists on it now.

1810
01:17:02,534 --> 01:17:04,734
- How old are you?
- Seventy-one.

1811
01:17:05,036 --> 01:17:06,302
- Seventy-one.
- Mm.

1812
01:17:06,304 --> 01:17:08,604
- I'm one!
- And glad to be here.

1813
01:17:10,742 --> 01:17:13,609
What's up,
what's good with ya?

1814
01:17:13,611 --> 01:17:16,512
<i>Bruce Lee understood
that the quest for truth</i>

1815
01:17:16,514 --> 01:17:18,581
<i>is only useful</i>

1816
01:17:18,582 --> 01:17:20,649
<i>if you're prepared
to take action on what you find.</i>

1817
01:17:21,052 --> 01:17:22,919
It's best to lead
by example.

1818
01:17:23,355 --> 01:17:25,521
Most people say,
"Oh, I just can't become vegan."

1819
01:17:25,523 --> 01:17:27,223
I said, "You're right.
It's a process to it."

1820
01:17:27,225 --> 01:17:29,359
I'll give you guys
some vegan chocolates.

1821
01:17:29,361 --> 01:17:30,793
People have this idea
in their head

1822
01:17:30,795 --> 01:17:31,995
that if they're gonna
do something,

1823
01:17:31,997 --> 01:17:34,731
it's an all or nothing approach
and that's not the case at all.

1824
01:17:34,733 --> 01:17:38,101
If you go to people and say,
"You must stop eating meat."

1825
01:17:38,103 --> 01:17:39,369
They'll say, "Fuck you."

1826
01:17:39,371 --> 01:17:41,604
"Who the fuck are you
to tell me how to eat?"

1827
01:17:41,606 --> 01:17:44,707
But if you explain it and say,
"Hey, why don't you try

1828
01:17:45,250 --> 01:17:48,351
once a week,
just chill it with the meat."

1829
01:17:49,347 --> 01:17:52,482
Fifty years ago,
no one talked about, "Hey",

1830
01:17:52,507 --> 01:17:55,875
maybe you should just get
your protein from vegetables."

1831
01:17:56,121 --> 01:18:01,224
But now, there is many,
many athletes,

1832
01:18:03,015 --> 01:18:04,689
professional athletes
in all kinds

1833
01:18:04,714 --> 01:18:08,654
of different sports,
that have done extremely well,

1834
01:18:09,741 --> 01:18:11,975
staying away from animals foods.

1835
01:18:13,338 --> 01:18:16,906
Lewis Hamilton
wins the German Grand Prix!

1836
01:18:17,108 --> 01:18:18,234
We all wanna feel great.

1837
01:18:18,410 --> 01:18:19,583
We all wanna look great,

1838
01:18:19,608 --> 01:18:20,845
have more energy.

1839
01:18:20,870 --> 01:18:21,844
The most important thing

1840
01:18:21,869 --> 01:18:22,745
is about having the right fuel

1841
01:18:22,747 --> 01:18:23,980
in your body.

1842
01:18:23,982 --> 01:18:25,214
I can't remember feeling
this great

1843
01:18:25,216 --> 01:18:26,716
in my whole 32 years of my life.

1844
01:18:29,220 --> 01:18:31,554
At the 20,
comes back to the 15,

1845
01:18:31,556 --> 01:18:32,855
and Matthews goes,

1846
01:18:32,857 --> 01:18:35,792
opening play touchdown
for the Titans!

1847
01:18:36,227 --> 01:18:37,894
And I don't ever remember

1848
01:18:37,896 --> 01:18:41,230
a comeback like this.
This is unreal!

1849
01:18:41,399 --> 01:18:43,599
This was our best season
in the last 15 years.

1850
01:18:43,835 --> 01:18:47,036
Sacked
by Orakpo and Derrick Morgan.

1851
01:18:47,272 --> 01:18:50,006
And we had about 14 guys
on plant-based diets.

1852
01:18:50,008 --> 01:18:52,942
Jurrell Casey. Brian Orakpo!

1853
01:18:53,478 --> 01:18:55,078
Bright spot in this game

1854
01:18:55,080 --> 01:18:56,913
was this Titans defense.

1855
01:18:57,348 --> 01:18:58,815
Oh, my goodness!

1856
01:18:58,950 --> 01:19:00,817
Double digit sacks

1857
01:19:00,819 --> 01:19:02,185
for Derrick Morgan.

1858
01:19:02,187 --> 01:19:04,520
He had his best season
of his career.

1859
01:19:04,656 --> 01:19:07,523
Titans
on their way to the playoffs.

1860
01:19:07,792 --> 01:19:09,158
We did it, baby!

1861
01:19:09,627 --> 01:19:11,928
And the playoff win
on my birthday was, probably,

1862
01:19:11,930 --> 01:19:13,563
the pinnacle of my career
so far.

1863
01:19:13,565 --> 01:19:15,865
Everybody's talked
about the defensive line

1864
01:19:15,867 --> 01:19:17,100
and this diet.

1865
01:19:18,136 --> 01:19:20,603
It was the burritos.
It was the breakfast burritos.

1866
01:19:20,772 --> 01:19:23,539
That's what it was.
That'll get you to the playoffs.

1867
01:19:33,651 --> 01:19:35,918
<i>By the time
Scott reached Mount Katahdin,</i>

1868
01:19:36,321 --> 01:19:37,987
<i>word of his perseverance</i>

1869
01:19:37,989 --> 01:19:39,755
<i>was bringing people out
in droves.</i>

1870
01:19:45,463 --> 01:19:49,332
<i>But after 46 days
and nearly 2200 miles,</i>

1871
01:19:49,334 --> 01:19:52,502
<i>Scott had only a few hours left
to break the record.</i>

1872
01:19:54,072 --> 01:19:57,340
This will be the heaviest weight
that anyone has ever carried

1873
01:19:57,342 --> 01:20:01,677
on their shoulders. Patrik
will be attempting 555 kilos...

1874
01:20:01,913 --> 01:20:05,081
which is 1,224 pounds.

1875
01:20:05,083 --> 01:20:07,717
This is an official
Guinness World Record.

1876
01:20:09,521 --> 01:20:12,488
The potential
of the human body is immense.

1877
01:20:13,958 --> 01:20:16,292
You can come out
of some of the deepest,

1878
01:20:16,294 --> 01:20:19,829
darkest holes
if you keep pressing forward.

1879
01:20:21,199 --> 01:20:23,566
I'm gonna do this. Whooo!

1880
01:20:30,775 --> 01:20:32,208
Here we go!

1881
01:20:32,884 --> 01:20:34,551
World Record attempt!

1882
01:20:34,779 --> 01:20:36,579
<i>Scott Jurek is one
of the world's</i>

1883
01:20:36,581 --> 01:20:39,081
<i>most accomplished
ultra marathoners.</i>

1884
01:20:39,083 --> 01:20:41,751
<i>His latest quest,
the Appalachian Trail.</i>

1885
01:20:41,753 --> 01:20:45,021
<i>It takes most hikers five
to seven months.</i>

1886
01:20:45,290 --> 01:20:47,423
<i>- Jurek did it in 46 days...</i>

1887
01:20:47,425 --> 01:20:49,725
<i>...eight hours
and seven minutes.</i>

1888
01:20:50,562 --> 01:20:53,763
<i>Three hours faster
than the previous record.</i>

1889
01:21:13,075 --> 01:21:15,642
Yeahhh!

1890
01:21:18,723 --> 01:21:20,223
VEGAN POWER!

1891
01:21:20,592 --> 01:21:22,004
Yeahhh!

1892
01:21:22,560 --> 01:21:23,693
I did it!

1893
01:21:25,330 --> 01:21:28,564
It's not about being
the strongest and the biggest.

1894
01:21:29,744 --> 01:21:31,177
It's really about...

1895
01:21:31,202 --> 01:21:33,402
what are you going to do
with your strength...

1896
01:21:33,404 --> 01:21:36,572
and what are you going to do
with the power that you have.

1897
01:21:44,682 --> 01:21:46,148
<i>♪ Ah ♪</i>

1898
01:21:47,685 --> 01:21:49,151
<i>♪ Ah ♪</i>

1899
01:21:50,671 --> 01:21:51,937
<i>♪ Ah ♪</i>

1900
01:21:52,734 --> 01:21:55,201
<i>♪ I'm in it just
to re-write history ♪</i>

1901
01:21:55,226 --> 01:21:57,260
<i>♪ 'cause I'm in the mood
to label us ♪</i>

1902
01:21:57,262 --> 01:21:59,562
<i>♪ the leaders of the leaders
of the new school ♪</i>

1903
01:21:59,564 --> 01:22:02,431
<i>♪ This ain't for the radio
can't find this on Youtube ♪</i>

1904
01:22:02,433 --> 01:22:03,566
<i>♪ This the type of killing ♪</i>

1905
01:22:03,568 --> 01:22:05,668
<i>♪ that these critics
ain't use to ♪</i>

1906
01:22:07,672 --> 01:22:09,572
<i>♪ Victorious ♪</i>

1907
01:22:10,642 --> 01:22:12,041
<i>♪ Victorious ♪</i>

1908
01:22:12,043 --> 01:22:13,943
I basically start my day

1909
01:22:13,945 --> 01:22:16,412
with a big, big, big smoothie.

1910
01:22:16,414 --> 01:22:21,217
Some greens in it, like, kale
or spinach, some beet protein.

1911
01:22:22,587 --> 01:22:24,020
Pancakes really
at the top

1912
01:22:24,022 --> 01:22:25,721
'cause I like breakfast food,
anytime.

1913
01:22:25,723 --> 01:22:27,623
Like, there's no wrong time
to have it.

1914
01:22:27,625 --> 01:22:30,226
I love my toast
with peanut butter.

1915
01:22:30,228 --> 01:22:32,261
Lunch, I would make
a veggie burger.

1916
01:22:32,263 --> 01:22:34,163
Avocados
are really big one for me.

1917
01:22:34,165 --> 01:22:35,264
I'm addicted.

1918
01:22:35,266 --> 01:22:36,666
A big salad
with veggies,

1919
01:22:36,668 --> 01:22:39,268
quinoa rice,
I call it the trough bowl.

1920
01:22:39,270 --> 01:22:42,505
and then at dinner, anything
from Japanese to Mexican.

1921
01:22:42,640 --> 01:22:46,108
I love Indian food,
and also Thai curry.

1922
01:22:46,244 --> 01:22:47,677
Really just--
I like pizza.

1923
01:22:47,679 --> 01:22:49,879
if I'm about to just chow down,
like really get it,

1924
01:22:49,904 --> 01:22:52,571
- man, a lasagna.
- If you like chicken nuggets,

1925
01:22:52,692 --> 01:22:55,326
okay, they have vegan nuggets.
If you like meatballs,

1926
01:22:55,493 --> 01:22:57,093
They got vegan meatballs.

1927
01:22:57,255 --> 01:23:00,690
A lot of pizza, pasta
and burgers.

1928
01:23:01,125 --> 01:23:02,792
Sometimes even at the same time.

1929
01:23:07,398 --> 01:23:10,266
<i>- ♪ I was born to be ♪
- ♪ victorious ♪</i>

1930
01:23:10,768 --> 01:23:13,736
<i>- ♪ most definitely ♪
- ♪ victorious ♪</i>

1931
01:23:13,738 --> 01:23:16,072
<i>- ♪ I'm destined to be ♪
- ♪ victorious ♪</i>

1932
01:23:17,141 --> 01:23:20,443
<i>♪ avoided by the statistics
occasionally would quit it ♪</i>

1933
01:23:20,445 --> 01:23:23,379
<i>♪ paid reality visits
but it was too hard to live in ♪</i>

1934
01:23:23,381 --> 01:23:25,481
<i>♪ build up my confidence
and delivered ♪</i>

1935
01:23:25,483 --> 01:23:26,949
<i>♪ now I be burning
these critics ♪</i>

1936
01:23:26,951 --> 01:23:28,818
<i>♪ guess they ain't know
they was walking across ♪</i>

1937
01:23:28,820 --> 01:23:31,287
<i>- ♪ when burning they bridges ♪
- ♪ Ola ♪</i>

1938
01:23:31,289 --> 01:23:33,723
<i>♪ man, who ever thought
I'd be rapping? ♪</i>

1939
01:23:33,725 --> 01:23:35,891
<i>♪ the family ain't never think
that can happen ♪</i>

1940
01:23:35,893 --> 01:23:38,065
<i>♪ matter fact, only person
that ever pushed me ♪</i>

1941
01:23:38,090 --> 01:23:39,581
<i>♪ to get out was my mother ♪</i>

1942
01:23:39,606 --> 01:23:42,197
<i>♪ and her only reason was
'cause her contractions ♪</i>

1943
01:23:42,200 --> 01:23:45,101
<i>♪ heard that karma's the chick
that you put a ring on ♪</i>

1944
01:23:45,103 --> 01:23:48,003
<i>♪ and by the looks of your life
guess she's a cling on ♪</i>

1945
01:23:48,005 --> 01:23:50,406
<i>♪ it's all me, dudes
had the lead on the board ♪</i>

1946
01:23:50,408 --> 01:23:53,376
<i>♪ but games change overtime
so I'll even the score ♪</i>

1947
01:23:53,378 --> 01:23:55,544
<i>♪ young man sped it up
learned how to set it up ♪</i>

1948
01:23:55,546 --> 01:23:57,413
<i>♪ recipe chef it up
set it up ♪</i>

1949
01:23:57,415 --> 01:23:59,548
<i>♪ city they repped enough
giving the rest to us ♪</i>

1950
01:23:59,550 --> 01:24:01,617
<i>♪ going off, so
of course envy was shown ♪</i>

1951
01:24:01,619 --> 01:24:03,686
<i>♪ one thrown it off, treating it
like it's an and one ♪</i>

1952
01:24:03,688 --> 01:24:06,355
<i>♪ they're playing me foul</i>
<i>but I've still got</i>
<i>my point across ♪</i>

1953
01:24:06,357 --> 01:24:08,958
<i>♪ man this the gospel
for the black sheep ♪</i>

1954
01:24:09,394 --> 01:24:11,927
<i>♪ I know it got a banging ring
to it ♪</i>

1955
01:24:12,296 --> 01:24:14,497
<i>♪ choir of triumph
with a rap lead ♪</i>

1956
01:24:14,665 --> 01:24:17,466
<i>♪ so all of you mother...
Can sing to it ♪</i>

1957
01:24:17,935 --> 01:24:21,003
<i>- ♪ I was born to be ♪
- ♪ victorious ♪</i>

1958
01:24:21,005 --> 01:24:23,939
<i>- ♪ most definitely ♪
- ♪ victorious ♪</i>

1959
01:24:23,941 --> 01:24:25,975
<i>- ♪ I'm destined to be ♪
- ♪ victorious ♪</i>

1960
01:24:25,977 --> 01:24:27,476
<i>♪ through all the hate
they displayed ♪</i>

1961
01:24:27,478 --> 01:24:29,311
<i>♪ we remained warriors ♪</i>

1962
01:24:29,714 --> 01:24:32,448
<i>- ♪ I was born to be ♪
- ♪ victorious ♪</i>

1963
01:24:32,784 --> 01:24:35,384
<i>- ♪ most definitely ♪
- ♪ victorious ♪</i>

1964
01:24:35,887 --> 01:24:37,887
<i>- ♪ I'm destined to be ♪
- ♪ victorious ♪</i>

1965
01:24:37,889 --> 01:24:39,255
<i>♪ through all the hate
they displayed ♪</i>

1966
01:24:39,257 --> 01:24:41,023
<i>♪ we remained warriors ♪</i>

1967
01:24:41,025 --> 01:24:43,025
<i>♪ tried to overlook a rival ♪</i>

1968
01:24:43,027 --> 01:24:46,896
<i>♪ all eyes on me
'cause I got no competition ♪</i>

1969
01:24:46,898 --> 01:24:48,931
<i>♪ now looking at an idol ♪</i>

1970
01:24:48,933 --> 01:24:52,435
<i>♪ you're doe ain't long enough
to pay for my attention ♪</i>

1971
01:24:52,570 --> 01:24:54,804
<i>♪ tried to overlook a rival ♪</i>

1972
01:24:54,806 --> 01:24:58,474
<i>♪ all eyes on me
'cause I got no competition ♪</i>

1973
01:24:58,476 --> 01:25:00,643
<i>♪ now looking at an idol ♪</i>

1974
01:25:00,645 --> 01:25:04,213
<i>♪ you're doe ain't long enough
to pay for my attention ♪</i>

1975
01:25:04,782 --> 01:25:07,450
<i>- ♪ I was born to be ♪
- ♪ victorious ♪</i>

1976
01:25:07,885 --> 01:25:10,519
<i>- ♪ most definitely ♪
- ♪ victorious ♪</i>

1977
01:25:10,855 --> 01:25:12,888
<i>- ♪ I'm destined to be ♪
- ♪ victorious ♪</i>

1978
01:25:12,890 --> 01:25:14,390
<i>♪ through all the hate
they displayed ♪</i>

1979
01:25:14,392 --> 01:25:16,292
<i>♪ we remained warriors ♪</i>

1980
01:25:16,527 --> 01:25:19,195
<i>- ♪ I was born to be ♪
- ♪ victorious ♪</i>

1981
01:25:19,630 --> 01:25:22,097
<i>- ♪ most definitely ♪
- ♪ victorious ♪</i>

1982
01:25:22,567 --> 01:25:24,700
<i>- ♪ I'm destined to be ♪
- ♪ victorious ♪</i>

1983
01:25:24,702 --> 01:25:26,068
<i>♪ through all the hate
they displayed ♪</i>

1984
01:25:26,070 --> 01:25:27,770
<i>♪ we remained warriors ♪</i>