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00:00:00I'm a champion
00:00:23I'm a killer, I'm a savage
00:00:24Been that way since the beginning
00:00:26Me and Twizy really spit us
00:00:28Why the hell is y'all pretendin'
00:00:29We just youngins on the loose
00:00:31Ain't no need for apprehending
00:00:32And we never second guessed it
00:00:34Cause we always had a vision
00:00:36I'm a beast, I'm a dog
00:00:37Tell me what's the plan of action
00:00:39When I tell you that I want it
00:00:41Pull him out like Janet Jackson
00:00:42Put your name on the boat
00:00:44But you know I'm still a captain
00:00:46When the liquor's in my system
00:00:47Baby, anything can happen
00:00:49Got the west side of this group
00:00:51Girl, I stress out for this
00:00:52Got that cold blood in my veins
00:00:54Like a reptile in this group
00:00:55Gotta make room for my team
00:00:57Don't get exiled in this group
00:00:59Tryna fly Mr. Right
00:01:00To get you left out of this shop
00:01:02Yeah
00:01:03I've been tryna find my way back home
00:01:06I've been ridin' down this road too long
00:01:10Yeah, mama, I'm comin'
00:01:12I'ma keep runnin' and runnin'
00:01:15I'm a champion
00:01:16I'm a champion
00:01:19I'm a champion
00:01:22I'm a champion
00:01:25I'm a champion
00:01:26I'm a champion
00:01:27I'm a champion
00:01:28I'm a champion
00:01:29I'm a champion
00:01:29I'm a champion
00:01:35So, he stabs
00:01:49I step in in the same way.
00:01:50Now my hand slides down, and where are we at?
00:01:54I've been teaching fighting techniques
00:01:55to government agencies for more than 15 years,
00:01:58including the US Marines, US Marshals, US SWAT teams,
00:02:02and US Navy SEALs.
00:02:04He's going to stab me.
00:02:05I go here, and then I go here, and then I could go here or here.
00:02:07Nearly all the techniques I teach
00:02:09are banned in the sport of mixed martial arts.
00:02:12I can control the direction of the muzzle.
00:02:13You guys see that?
00:02:14These are some of the most effective and damaging moves
00:02:17you could use in a real-life situation,
00:02:19be it in self-defense, on the street, or in war.
00:02:26Straight into the trachea.
00:02:28Now you're going to knee, step back, and then rip.
00:02:30And the gun comes out.
00:02:32This is life or death for these guys,
00:02:35and I'm honored to share this knowledge.
00:02:39I see your muscles, James.
00:02:40I see your muscles.
00:02:42Oh, yes.
00:02:43Go on, do it again and again.
00:02:45That's right.
00:02:47That's it.
00:02:48Power.
00:02:49James, he was a very lively child.
00:02:53Quite hard to control.
00:02:56James!
00:02:57His teacher said to us,
00:03:00I find it difficult to cope with him
00:03:02because he is so not aggressive.
00:03:05He is so...
00:03:07Lively, really.
00:03:08Lively, yes.
00:03:09I think that's probably the better word.
00:03:11So I took him to one of the training sessions of Kaikishinkai,
00:03:17which is a very hard style of karate.
00:03:19It's a bit more controlled and structured.
00:03:22It calmed him down.
00:03:24From then on, he took the karate to heart.
00:03:28Bruce Lee was his hero as a child and he had big posters in his bedroom.
00:03:35Like a lot of boys,
00:03:36I dreamed about becoming a kung fu master
00:03:38who could fight off bad guys in any situation.
00:03:40I'm sorry, I'm speechless!
00:03:42I'm sorry, I'm sorry!
00:03:44But when I was a teenager,
00:03:46I got attacked on the street and beaten up,
00:03:48coming face to face with the reality
00:03:50that all those choreographed karate routines
00:03:52I'd spent years practicing were completely useless.
00:03:56Then I found out that the same thing happened to Bruce Lee
00:03:59when he was my age,
00:04:01launching him on a quest,
00:04:02the search for truth in combat.
00:04:06Lee went on to study a wide range of martial arts,
00:04:08taking only the best parts of each discipline.
00:04:12His philosophy was simple.
00:04:14Research your own experience.
00:04:16Absorb what is useful.
00:04:18Reject what is useless.
00:04:20and what is specifically your own.
00:04:24Armed with this philosophy,
00:04:26I vowed to follow in Lee's footsteps.
00:04:2915 years and five black belts later,
00:04:32I was given the opportunity to put my training to the test.
00:04:36Oh, good combination by Wilkes.
00:04:38Johnson trying to fight back, though.
00:04:39Nice knees by Wilkes.
00:04:41Johnson is in trouble.
00:04:42Wilkes is attacking.
00:04:43One hook in, and he's got the choke.
00:04:46He's got one arm across.
00:04:48He's jumping around now.
00:04:49James Wilkes is the ultimate fighter.
00:04:54Seconds to go.
00:04:56Outstanding performance by James Wilkes.
00:05:01James Wilkes, from Leicester, England,
00:05:05is the ultimate fighter.
00:05:07And then I got injured.
00:05:13I was sparring with a future heavyweight champion
00:05:16and tore ligaments in both of my knees.
00:05:19Unable to teach or train for at least six months,
00:05:22I spent more than a thousand hours studying peer-reviewed science
00:05:25on recovery and nutrition,
00:05:27looking for any advantage I could find to get back on track as quickly as possible.
00:05:31That's when I stumbled across a study about the Roman gladiators.
00:05:38The gladiator graveyard from Ephesus is the only one
00:05:41with a significant number of individuals buried there.
00:05:45Archaeologists recovered the remains of at least 68 gladiators.
00:05:51There have been more than 5,000 bones analyzed for the study.
00:05:57We found in the cross-section of the bone very high bone mineral density,
00:06:02which indicated intense training and high-quality diet
00:06:06to build up strong muscles and strong bones.
00:06:10This diet gave the gladiators the nickname hordiari,
00:06:13which means beans and barley muncher.
00:06:17We know different food sources give different amounts of strontium in the bones.
00:06:22High strontium levels in vegetarians,
00:06:25low strontium levels in carnivores.
00:06:28If there is low strontium in the sample, the flame will stay blue.
00:06:32If there is high strontium levels, it will change from blue to red.
00:06:38The gladiators were predominantly vegetarian.
00:06:43This totally blew my mind.
00:06:45The gladiators were highly prized fighters
00:06:47who got the most advanced training and medical care in the Roman Empire.
00:06:52To think that the original professional fighters ate mainly plants
00:06:55went against everything I had been taught about nutrition.
00:06:59And now, ladies and gentlemen, the one and only Superman.
00:07:07James, does Superman eat meat?
00:07:09Yes.
00:07:10He does?
00:07:11Yes.
00:07:12Oh.
00:07:13Could you tell us what sort of food you eat?
00:07:14For tea time?
00:07:15When you come home?
00:07:16Nearly the same as dinner, but, um, egg and lamb chop.
00:07:21Do you think all the other children should eat those sort of foods?
00:07:24Yes.
00:07:25In order to get strong?
00:07:27Hmm.
00:07:28Even in the UFC, this idea that meat makes you tough had become a focal point for one of the most anticipated fights in the history of the sport.
00:07:40Between Conor McGregor, the world champion in two different weight classes, and Nate Diaz, who accepted the fight with only 11 days' notice after McGregor's original opponent pulled out.
00:07:51McGregor was a big meat-eater.
00:07:54There's steaks every day for me, steaks for breakfast, steaks for lunch, steaks for brunch, brass-fed, massaged, beef, all day long.
00:08:04Diaz was on a plant-based diet.
00:08:07Eat your vegetables.
00:08:09And McGregor had a field day with it.
00:08:12This man, let's eat, let's eat, can he fight?
00:08:14I'm a lion in there.
00:08:15Your little gazelle friends are going to be staring through the cage looking at your carcass getting eaten alive.
00:08:20McGregor was feeding off a stereotype that was pretty much universal.
00:08:24You hit like a vegetarian.
00:08:30I was curious to find out if there were any other elite athletes following a plant-based diet.
00:08:35The first I found was Scott Jurek, one of the greatest ultrarunners of all time.
00:08:41Scott built his career running extreme distances over brutal terrain, conquering the sport's most prestigious races,
00:08:48including the Badwater Ultramarathon, 135 miles through California's Death Valley, with temperatures reaching 130 degrees.
00:08:58I was training for the Western States 100-mile race, which is like the Super Bowl of ultramarathon racing.
00:09:04And that's when I was transitioning to a plant-based diet.
00:09:07I remember doubting myself, even up to a week before the race, like maybe I should have eaten meat.
00:09:12But I led that race from start to finish and won it for seven years in a row.
00:09:16And there was no question that the plant-based diet was fueling my victories.
00:09:21When I met Scott, he was gearing up for the greatest challenge of his career.
00:09:25Inviting me over.
00:09:26When I'm moving, I'm definitely going to be eating.
00:09:28Having already mastered single-day endurance events, Scott was now trying to become the fastest person ever
00:09:33to run the entire Appalachian Trail, a distance of 2,200 miles.
00:09:39My goal is to break the record. 46 days, 11 hours.
00:09:43Let's go to Maine.
00:09:44Two marathons a day over technical terrain.
00:09:49Average of 11,000 feet of climbing and 11,000 feet of descent every day, back to back to back to back.
00:09:56It's completely beyond anything we've done before.
00:09:59As Scott hit the trail, I was confused about how his meat-free diet could possibly give him enough energy.
00:10:05So I reached out to Dr. James Loomis, a team physician who was part of two championships, a World Series and a Super Bowl.
00:10:15What I found in the locker room was some pretty outdated ideas about nutrition.
00:10:21You would go to a pre-game dinner with the football team and you would see this spread.
00:10:27There would be steak and chicken, very much protein-oriented because their perception was that the protein is what sustains their energy.
00:10:36But in fact, that's not the case.
00:10:38The actual energy for exercise comes mainly from carbohydrates in the form of glycogen that we store in our muscles.
00:10:44And when we sacrifice those carbohydrate calories for protein calories in our diet, what ends up happening is you will develop really chronic carbohydrate or glycogen depletion.
00:10:54And what does that lead to?
00:10:55Well, it leads to chronic fatigue and loss of stamina.
00:10:58I wanted to know how this whole meat-gives-you-energy thing got started and traced it back to the 1800s when a famous German chemist hypothesized that muscular energy came from animal protein and that vegetarians were incapable of prolonged exercise.
00:11:15Liebig's beliefs were so widely accepted that they even inspired the USDA's first protein recommendations.
00:11:21By the time science proved his theory false with the discovery that hard-working muscles run primarily on the carbohydrates found in plants, it was too late.
00:11:30People all around the world had already bought into Liebig's ideas about meat and energy.
00:11:36But not everyone was convinced.
00:11:39As early as 1908, plant-based athletes were starting to claim their first Olympic goals.
00:11:45Are you still sticking to your vegetarian diet, Mary?
00:11:48Very rigidly, yes.
00:11:49And do you find that's a benefit too, you do?
00:11:51Greatly, I wouldn't do it.
00:11:52I changed my diet to a vegan diet and I set all of my personal bests at 30 years old.
00:12:06The oldest fan ever to win a world or Olympic medal.
00:12:09And there were current Olympians too.
00:12:12Morgan Mitchell is the two-time Australian 400-meter champion.
00:12:16Here comes Morgan Mitchell, champion.
00:12:18This is very, very fast.
00:12:19It's tough, the 400, I won't lie.
00:12:22The first 200 is pure speed.
00:12:24And then the last 200, it shows who's got that speed endurance training in their legs.
00:12:28And obviously the last 50, you've just got to pray because lactic is hitting hard.
00:12:32You need to be able to hold that endurance.
00:12:35She also represented Australia at the 2016 Summer Olympics.
00:12:39A lot of people had doubted me when I first became vegan, but my energy levels increased incredibly.
00:12:46And my iron, my B12, everything that people said would become deficient were amazing.
00:12:51I thought, I'm gonna make sure I'm beating them all on the track.
00:12:54I mean, we're all friends, but it was pretty cool to finish my Australian domestic season undefeated.
00:12:59And to win the Nationals was obviously that little cherry on top.
00:13:02Morgan Mitchell, she's tearing away from the field.
00:13:06There was also Dotsie Bausch, an eight-time USA national cycling champion and two-time Pan American gold medalist.
00:13:13My event in track cycling requires a massive amount of explosive power.
00:13:19Let's go, ladies. Go, go, go.
00:13:21First of all, we have to get off the line and we're starting from a dead start with one gear.
00:13:25We have to be able to move that mass, that weight off the line and get it up to speed within three quarters of the length of the track.
00:13:33My training regimen involved six days a week, climbing mountains up and down for at least four and five hours a day,
00:13:45hard track sessions, and then big gym sessions.
00:13:50I grew up in Kentucky, so that's the land of casseroles and barbecue and meat.
00:13:55So when I transitioned over to an entirely plant-based diet, I wasn't sure if I was gonna survive.
00:14:02And I actually became like a machine.
00:14:05I got up from being able to move about 300 pounds on the inverted leg sled to moving 585 pounds, 60 reps, times five cents.
00:14:16To move that kind of weight, you need more than just energy.
00:14:20You also need strength. In other words, protein.
00:14:24I just couldn't believe that Dotsy, or anyone for that matter, could get enough protein eating only plants.
00:14:31I think one of the biggest misconceptions in sports nutrition is that we have to have animal protein,
00:14:36and in particular meat, to get big and strong and perform at a high level.
00:14:40That's just clearly not true.
00:14:42All that protein that you get when you eat a steak or a hamburger, where did it come from?
00:14:47It came from the plants that the cow eat.
00:14:50I was surprised to learn that all protein originates in plants.
00:14:54Cows, pigs, and chickens, it turns out, are just the middlemen.
00:14:58In fact, the largest study to compare the nutrient intake of meat eaters with plant eaters showed that the average plant eater not only gets enough protein, but 70% more than they need.
00:15:09Even meat eaters like me get roughly half of their protein from plants.
00:15:14But athletes need more protein than most people do.
00:15:18So I crunched the numbers from the study and realized that based on the amount of calories I was eating,
00:15:23I'd still be getting more than enough protein to build and maintain muscle.
00:15:27For example, one cup of cooked lentils or a peanut butter sandwich has about as much protein as three ounces of beef or three large eggs.
00:15:36But what about the quality of the protein?
00:15:39I'd always heard that plant-based protein was inferior.
00:15:42Proteins are strings of amino acids, and there are some amino acids our bodies can't make.
00:15:47Those are the essential amino acids.
00:15:49So we have to get them from food.
00:15:51And one of the arguments about animal-based proteins being superior is that plant-based proteins aren't complete,
00:15:56so you're not going to get all the amino acids, and that's a fallacy as well.
00:16:01Again, I was surprised to discover that every single plant contains all the essential amino acids in varying proportions.
00:16:08And when it comes to gaining strength and muscle mass, research comparing plant and animal protein
00:16:13has shown that as long as the proper amount of amino acids are consumed, the source is irrelevant.
00:16:19This all sounded great in theory, but all the athletes I'd met so far were pretty lean.
00:16:25If getting lots of protein without animal foods really wasn't an issue, where were all the big guys?
00:16:38Kendrick Ferris was the only male weightlifter to represent the United States at the 2012 and 2016 Olympic Games.
00:16:46Olympic-style weightlifting is going from the ground to overhead in one or two explosive movements,
00:16:51the most explosive movements that can be done.
00:17:00When I made the switch to a plant-based diet, people, they were like,
00:17:03I don't know how you're going to lift that much weight, and you're not going to be eating anything,
00:17:06you're just going to eat grass, like, how are you going to be strong?
00:17:09I qualified for my third Olympic team, you know what I'm saying?
00:17:12I broke two American records.
00:17:16I won the Pan Am Games.
00:17:19I was like, man, like, I think I should have done this a long while ago.
00:17:22Like, why didn't I research this before?
00:17:25And Kendrick wasn't alone.
00:17:275,000 miles away, I found another strength athlete named Patrick Babumian.
00:17:32LOG BANDIATS!
00:17:34ROG!
00:17:35ROG!
00:17:43Patrick is one of the strongest men on the planet, with multiple world records,
00:17:47including the front hold, the keg lift, and the log lift.
00:17:52How could one of the world's strongest men be so powerful, eating only plants?
00:18:05No meat, no milk, no eggs.
00:18:10Most of the training I do at home, because it's just more practical.
00:18:13Someone asked me, how could you get as strong as an ox without eating any meat?
00:18:19And my answer was, have you ever seen an ox eating meat?
00:18:26I stopped eating meat in 2005.
00:18:29Up to that time, I was 105 kilos.
00:18:32And now I'm 130 kilos.
00:18:34Also, at the same time, I set, like, four world records.
00:18:38So, when I stopped eating meat, I got stronger and bigger.
00:18:42OK.
00:18:43Shall I just go under here?
00:18:44OK.
00:18:45Yeah.
00:18:46Really take care of...
00:18:47Your back should really be straight.
00:18:50Get up.
00:18:52Get up.
00:18:54At 700 pounds, I could not move the yolk at all.
00:18:59It felt like it was bolted to the ground.
00:19:01And that was just his warm-up weight.
00:19:12It's hard to fathom how strong Patrick really is.
00:19:16It's almost superhuman.
00:19:23When I met Patrick, he was training to break the world record for the heaviest weight ever carried by a human being.
00:19:28To break that record, Patrick would have to carry 1,224 pounds.
00:19:35That's the weight of a horse, a distance of 33 feet.
00:19:40The thing with the yolk is, if you really, really go insane with the weight,
00:19:44when you do a step and all the weight is on one leg,
00:19:48it sometimes feels like your bones could just break.
00:19:52It's probably one of the most terrifying things that we do at Strongman events.
00:19:56When Nate Diaz stepped into the cage to face Conor McGregor, the Vegas oddsmakers had Diaz as the 4-1 underdog.
00:20:16He caught him again with the right hook.
00:20:17And another left.
00:20:18And again with the combination.
00:20:19Diaz trying to finish with a submission.
00:20:20He's got it.
00:20:21That's it.
00:20:22He's got the chance.
00:20:23He's got it.
00:20:24He's got it.
00:20:25He's got it.
00:20:26He's got it.
00:20:27He's got it.
00:20:28He's got it.
00:20:29He's got it.
00:20:30He's got it.
00:20:31He's got it.
00:20:32He's got it.
00:20:33Diaz beats Conor McGregor.
00:20:34Oh my goodness.
00:20:38Nick Diaz.
00:20:39He just shook up the world.
00:20:41How's that feel?
00:20:43Hey, I'm not surprised motherfuckers.
00:20:46It's a bitter pill to swallow.
00:20:55It was simply a battle of energy in there and he got the better of that.
00:21:01So.
00:21:02Nine days out from the fight, I started eating two steaks a day.
00:21:06And it just came back to bite me on the ass.
00:21:08You know?
00:21:09This was the greatest upset in UFC history.
00:21:12And it turned out Nate wasn't the only plant-based fighter out there.
00:21:19I stopped eating meat probably like around the end of 2012.
00:21:22I grew up not even knowing about half of these other vegetables.
00:21:27Asparagus to me just came out like five years ago.
00:21:30You know what I'm saying?
00:21:31It's just like, as a kid, it was asparagus.
00:21:33We didn't ever see that.
00:21:34Like, what's that?
00:21:35Bryant Jennings is a heavyweight title contender.
00:21:38Best known for going the distance with Vladimir Klitschko.
00:21:41One of the greatest boxing champions of all time.
00:21:44My early years growing up in Philly, the only thing we knew was spinach in a can,
00:21:48collard greens, and Popeye's KFC.
00:21:51Made by a frying chicken.
00:21:56Most people say, oh, where did you get your protein?
00:21:58As if everybody that's in KFC is looking at the back of a bucket.
00:22:02Like, yeah, how much protein?
00:22:03Y'all don't know.
00:22:04So y'all really don't know what y'all eating.
00:22:07I'd never really thought about it like that before.
00:22:10What else was in the food I was eating?
00:22:13An experiment to help answer that question was being conducted by Dr. Robert Vogel, co-chair
00:22:18of the NFL Subcommittee on Cardiovascular Health.
00:22:22What you eat immediately before an athletic endeavor really can have major impact on how
00:22:28you perform.
00:22:29There's a direct correlation between a meal and endothelial function.
00:22:35The endothelium is a lining of blood vessels.
00:22:37It regulates blood flow throughout the body.
00:22:40It knows that a particular muscle group or organ needs more blood flow and it dilates.
00:22:46It opens up.
00:22:47When the endothelium is impaired, it cannot open up.
00:22:52It cannot allow blood flow to increase as much and therefore impairs athletic performance.
00:22:58The test subjects were three football players from the Miami Dolphins.
00:23:02Defensive back Michael Thomas and wide receivers Griff Whalen and Kenny Stills.
00:23:10Spot for the touchdown!
00:23:12Kenny Stills!
00:23:13Today we're going to be feeding them three burrito breakfasts with a lot of protein.
00:23:19Two of them have sources of animal-based protein and fat.
00:23:24One is from beef, one is from chicken.
00:23:27Third is a plant-based burrito which has beans in it.
00:23:30So the protein and the fat came from a plant-based source.
00:23:35Tomorrow we're going to feed them all bean burritos.
00:23:39We're looking at the impact of eating a different meal on the same people.
00:23:44All right, here's the beef.
00:23:46Chicken here.
00:23:47I'm going to have a plant-based one here as well.
00:23:50Griff has been plant-based for four years, so he got bean burritos on both days.
00:23:56On away games, we always eat fried chicken, we eat Popeyes.
00:24:00I love fried chicken, I love Popeyes, and I'm going to eat Popeyes every time.
00:24:07Two hours after each meal, the players had their blood drawn and put into a centrifuge.
00:24:12The red blood cells sink to the bottom.
00:24:15An amber-colored fluid called plasma rises to the top.
00:24:19If the plasma is see-through, it means there's not much fat in the blood,
00:24:22and the endothelium is likely functioning well.
00:24:28Michael, today's blood and yesterday's blood.
00:24:33This is a plant burrito.
00:24:35This is a meat burrito.
00:24:37Look at the difference it makes in what circulates in your bloodstream.
00:24:41Cloudy.
00:24:42Cloudy.
00:24:43And that's on top is the fat circulating in your blood from the meat burrito.
00:24:48Got you.
00:24:49Griff, you're the vegan.
00:24:51Here's your blood from today and your blood from yesterday.
00:24:55Nice and clear, both of them.
00:24:57So the fat from the avocado doesn't have that kind of effect.
00:25:00That's right.
00:25:01Kenny, you're the fried chicken guy.
00:25:05You want to see your chicken?
00:25:08There it is.
00:25:09Yeah, it's pretty gross to see.
00:25:11Sources of animal-based protein and fat have a tremendous impact on endothelial function.
00:25:18That lasts for six or seven hours after you eat.
00:25:21So if you have bacon and eggs for breakfast or hamburger for lunch and a steak for dinner,
00:25:26this is going on all day long.
00:25:28Your blood is always cloudy and the ability to operate at your best is always impaired.
00:25:34Damn.
00:25:35I guess I won't be eating my fried chicken no more.
00:25:40Dr. Vogel's experiment was backed up by numerous studies measuring how a single animal-based
00:25:45meal can impair blood flow.
00:25:47I also found a large body of research showing that plants have the opposite effect, improving
00:25:52endothelial function and increasing blood flow.
00:25:55Controlled studies show that simply drinking beet juice before training allows subjects to
00:25:59cycle 22% longer and bench press 19% more total weight.
00:26:04I've seen races where it has come down to the 1,000th of a second.
00:26:09Sometimes you have to do things that you know your competitors aren't doing.
00:26:12Getting every single advantage you can.
00:26:14Knowing I could get enough energy and protein was one thing.
00:26:18But seeing what a single animal-based meal could do to an athlete's blood sealed the deal.
00:26:25It was time to give this plant-based thing a try.
00:26:28But there was only one meat-free meal I could think of.
00:26:31Hi, what can I get for you today?
00:26:32Could I get two bean burritos, please?
00:26:34Bean?
00:26:35Or beef?
00:26:36Bean.
00:26:37All right.
00:26:38I'll see you at the window, OK?
00:26:40You're welcome.
00:26:41When I went plant-based, I thought that it would be a longer transition.
00:26:46But I just immediately started feeling like I could go kick ass and not need the recovery in between.
00:26:53It was mind-blowing to my teammates.
00:26:55They were tired of me saying, like, let's go again and again.
00:27:00Recovery is the most essential element of an elite athlete's existence.
00:27:07It's damage, repair, damage, repair.
00:27:11And you do that over and over again.
00:27:13Because if you can do more work and more repair, you're going to be the better athlete.
00:27:19Dotsie was right.
00:27:21Bouncing back quickly between workouts is a huge advantage for any athlete.
00:27:26But the idea that food could be the secret weapon, I had to find out more.
00:27:32Dr. Scott Stoll is a former Olympian and a team physician for the USA Olympic team.
00:27:37I work with professional athletes that are very interested in protein.
00:27:41Protein's important, but which package is your protein coming in is the better question to answer.
00:27:47The plant-based protein versus the animal protein.
00:27:50Which package is going to help the body overcome inflammation and help the body to recover?
00:27:56In animal products, you're getting protein packaged with inflammatory molecules like new 5GC, endotoxins, and heme iron.
00:28:07When we consume animal products, it also changes the microbiome, the bacteria that live in our gut.
00:28:14And the bacterial species that have been shown to promote inflammation overgrow and begin to produce inflammatory mediators like TMAO.
00:28:26The study that showed that a single hamburger impairs blood flow also showed that it can increase measures of inflammation by 70%.
00:28:34In the arteries, inflammation reduces blood flow.
00:28:37In muscles and joints, it can increase soreness and delay recovery.
00:28:41In plant-based protein, you're getting protein that's packaged with antioxidants, phytochemicals, minerals, and vitamins that are going to reduce inflammation,
00:28:51optimize the microbiome, optimize blood supply, and optimize your body's performance.
00:28:58The antioxidants Dr. Stoll was talking about are found almost entirely in plants,
00:29:04which have, on average, 64 times the antioxidant content of animal foods.
00:29:10Even iceberg lettuce has more antioxidants than salmon or eggs.
00:29:15As a result, switching to a plant-based diet can help reduce measures of inflammation by 29% in just three weeks.
00:29:23I was about ready to retire as I should have been because I'm like 35 at that time.
00:29:29But I just kept getting better, and so they had to take me to the Olympics.
00:29:33We were complete underdogs as Team USA.
00:29:38In our semifinal ride against Australia, we were down by 1.7 seconds.
00:29:44No one's ever come back in Team Pursuit from a deficit that large.
00:29:48And we beat them on the line by 8 one-hundredths of a second.
00:29:59I was 39 and a half years old when I stood on the Olympic podium.
00:30:04I'm still the oldest person, male or female, to even go to the Olympic Games in my event.
00:30:11My diet was the most powerful aspect to me being able to perform and produce for the US team at the Olympic Games.
00:30:20All of these athletes and their stories were impressive, but my goal from the beginning was to recover from actual injuries, like the damage I'd done to my knees.
00:30:38And he's down at the line of scrimmage in the arms of Derrick Morgan.
00:30:41Derrick Morgan had been on a similar journey.
00:30:44In the NFL, the injury rate is a hundred percent.
00:30:48It's a violent game.
00:30:51And so, how you respond to injury and how quickly you heal from injury is important.
00:30:57Because if you're not on the field, you're not helping the team.
00:31:00I was reading the research and seeing that a plant-based diet could be beneficial specifically for recovery.
00:31:05And so, I started incorporating it and I started seeing really good results with it.
00:31:10I was recovering better. I wasn't getting as sore.
00:31:13I was a lot less swollen.
00:31:16Basically, to confirm what I was feeling, I got my blood tested.
00:31:21Six months after being on the diet, all of my markers were down, my blood pressure, my cholesterol.
00:31:27But the main thing I was looking at was the inflammation marker in your blood, and mine was almost obsolete.
00:31:33It wasn't there anymore.
00:31:35A whole-food, plant-based diet is going to optimize the growth of blood vessels, being the damaged tissue.
00:31:40It's going to lay down new tissue in tendons and muscles.
00:31:43It's going to stimulate their immune system to fight off infections.
00:31:47So, almost at every level, eating the right foods is going to accelerate the healing process.
00:31:55Six weeks into my personal plant-based experiment, I went to the gym to see if I could notice a difference.
00:31:59I wasn't able to spar or wrestle yet, so I decided to hit the battling ropes.
00:32:06At my gym, lasting 10 minutes on the ropes gets your name on the wall.
00:32:10Only a few people had ever hit 20 minutes.
00:32:13Even at the peak of my conditioning, the most I'd ever got was eight minutes.
00:32:16James, keep it going.
00:32:18But on this day, I hit 10 minutes easily.
00:32:22Then I hit 20, 30.
00:32:25You have 45 minutes.
00:32:27I thought, holy shit, I'm going to do an hour.
00:32:31I went past the hour mark by about one minute and just thought, all right, that'll do.
00:32:37I can't believe you just did that, man.
00:32:39The only thing that had changed was my diet.
00:32:43I couldn't get going.
00:32:46That's the record, right?
00:32:47Yeah.
00:32:48A freaking hour.
00:32:52When I was growing up, the toughest guy in the world to me was my dad.
00:32:58He taught me the value of self-defense and was always there to help me when I got into trouble.
00:33:03But now, he was the one who needed help.
00:33:10You had a heart attack?
00:33:13Correct.
00:33:15Have you had much in the way of symptoms prior to this episode?
00:33:18No, never before.
00:33:20After my dad got out of the hospital following emergency heart surgery, we got on a Skype call with Dr. Coldwell Esselstyn, an internationally renowned heart disease researcher from the Cleveland Clinic.
00:33:30Always been, I think, very fit.
00:33:34So, somewhat of a surprise?
00:33:36Well, no, not a surprise.
00:33:38In all of Western civilization, there is nothing more common than coronary artery heart disease.
00:33:44And that is because of the foods that most people eat every day.
00:33:48Do you happen to recall into which of your arteries did they place the stent?
00:33:52Was it into the left anterior descending?
00:33:55After seeing how much a single animal-based meal can affect healthy young athletes,
00:33:59I couldn't help but wonder what a lifetime of these foods might have done to my father's heart.
00:34:05In all of our studies, we found the same thing.
00:34:07These same biological mechanisms that affect performance also affect our health.
00:34:12Chronic inflammation, oxidative stress, and endothelial function.
00:34:16When you eat animal products, you start to form plaques in the coronary arteries.
00:34:20Plaque formation in the arteries doesn't just limit the function of the arteries.
00:34:26It can also block the blood flow, and that's when the heart starts to have some real problems keeping up with the demands of the body.
00:34:34In terms of heart disease, oftentimes there's confusion.
00:34:37People think that, well, I don't eat red meat, so I'm okay.
00:34:40We know that it's more complicated than that.
00:34:41It's not just red meat. It's not just the fat.
00:34:45For nearly 50 years, we were told that the primary cause of heart disease was saturated fat and cholesterol,
00:34:51and that leaner meats, lower-fat dairy products, and egg whites were the solution.
00:34:55But the research now shows that the other inflammatory compounds in animal foods,
00:35:00like those that can impair athletic recovery, also play a significant role in the development of heart disease.
00:35:05We're going to do a whole lot better by just getting rid of the animal products,
00:35:10and there are really good biochemical reasons for that.
00:35:13Heme iron is one of them, for example.
00:35:15Heme iron is from an animal source, right?
00:35:19So most commonly you think red meat, even though poultry have it, fish has it.
00:35:24They did a meta-analysis looking over six prospective dietary studies, over 130,000 patients,
00:35:31and they came to the conclusion that one milligram a day of heme iron is associated with a 27% increasing risk of coronary heart disease.
00:35:43To put that in perspective, an average hamburger patty has about two to three milligrams.
00:35:50And it isn't just the iron in animal foods that can cause problems.
00:35:54It's actually the animal protein itself.
00:35:56It's not just red meat, not just chicken, not just eggs, not just milk.
00:36:01It's the ingestion of any animal protein.
00:36:05At that moment in time, a process begins at a chemical level inside the body.
00:36:10When the protein found in animal foods is cooked, preserved, or even just digested by a gut bacteria,
00:36:17highly inflammatory compounds are formed that corrode our cardiovascular system.
00:36:20This helps explain why people who get all of their protein from plants reduce their risk of heart disease by 55%.
00:36:29It would also help explain why the only diet that has ever been shown to actually reverse heart disease is a plant-based one.
00:36:35What we found is that in the first month, there was improvement in blood flow and the heart began to pump blood more normally.
00:36:42After a year, even severely clogged coronary arteries became measurably less clogged and even more improvement after five years.
00:36:48But in the randomized control group who were doing just what their doctors told them to do at the time,
00:36:52you know, less red meat, more fish and chicken, little exercise and so on,
00:36:56their arteries got more clogged after one year and even more clogged after five years.
00:36:59While all of this sounded promising, my dad didn't just need to get better, he needed to get better fast.
00:37:10The stents in his heart were only a temporary solution.
00:37:14He could have another heart attack at any moment.
00:37:17I found some hope at a firehouse in Brooklyn where Dr. Esselstyn's son Rip, a former firefighter and professional triathlete,
00:37:28was launching some of New York's bravest on a powerful new program.
00:37:32What's the number one killer of firefighters in the line of duty?
00:37:35Heart attacks.
00:37:3767% of firefighters who perish from the line of duty die of heart attacks.
00:37:41So this right here, that is what we call a healthy artery.
00:37:47The blood can flow through this huge opening here and this is what happens after decades on the meat and dairy diet.
00:37:55Okay?
00:37:57If you guys have been eating this way, I want you to take the seven-day rescue challenge.
00:38:02We bought you guys plant-based groceries.
00:38:05I want you to give yourselves the chance to see what your internal biochemistry does in just seven days.
00:38:13My cholesterol is elevated, my LDLs are always very high.
00:38:18The same job that I was doing like ten years ago without an effort.
00:38:21Yeah.
00:38:22Despite working out all week, playing sports, my cholesterol is high and growing by about 10-15 points every year for the last five or six years.
00:38:30I realized a couple of salads a week, it doesn't really cut it.
00:38:32I've got two kids, you know, so hopefully I'll feel better, have more energy and add some years to my life.
00:38:43I went to see if I could get my dad to make these same changes to his diet as soon as possible.
00:38:49What are you suggesting?
00:38:51Let's do the shopping.
00:38:52Tomatoes.
00:38:54Cucumber.
00:38:55We have hummus dips.
00:38:57But my dad can be a little stubborn.
00:38:59Soya yogurt, that's about it I think.
00:39:01So I wasn't feeling that hopeful.
00:39:03Let's drink tea.
00:39:07I come from a town called Melton Mowbray, known in England as the rural capital of food.
00:39:13It's the home of Stilton cheese and the world famous Melton Mowbray pork pie.
00:39:17The pace of change here is very slow.
00:39:25And my dad, like most of us, is a product of where he grew up.
00:39:32I just couldn't imagine someone as set in his ways as my father, making such a big switch.
00:39:38On the top there, worth another 20 quid, give us 50 quid a lot.
00:39:44Until I got home and went back to the gym.
00:39:48You push me?
00:39:49Go here.
00:39:51I've spent years working out with Lucius Smith.
00:39:54He was a cornerback in the NFL, has a black belt in jiu-jitsu, and was my strength and conditioning coach.
00:40:00That's it, that's it, that's it. More arms.
00:40:02I told Lou about the research I'd been doing and what happened to my dad.
00:40:05And he'd never mentioned this before, and he said, I've been on a plant-based diet for almost 10 years.
00:40:14Lou is 60 years old, not far off my father's age.
00:40:18Most guys my age can't keep up with the grandchildren, my grandchildren can't keep up with me.
00:40:24When I went from an animal-based diet to a plant-based diet, my blood pressure went down to like 110 over 70.
00:40:31My heart rate, sometimes it's been under 50, like 48, 47.
00:40:37I'm more focused, I'm more relaxed, and I notice that I have a lot more energy because of a plant-based diet.
00:40:44Come on, come on old man, come on, come on, come on!
00:40:48People in their 20s, they come in here.
00:40:50We do a workout.
00:40:52I sustain the workout a lot easier than they do.
00:40:56We can come in here and do 800.
00:40:58Listen to what I just said.
00:41:00800 kettlebell swings and snatches in one workout.
00:41:05They can't make it.
00:41:07I'm not kidding you.
00:41:09They can't hang, man, I'm telling you.
00:41:12They can't hang.
00:41:17There was another guy my dad's age who had also made a big change.
00:41:20I ate a lot of meat. I ate my 10, 15 eggs a day. And, you know, I had my 250 grams of protein a day because I weigh 250 pounds.
00:41:35The one and only Arnold Schwarzenegger.
00:41:38But as I got older and as I started reading up on it, I recognized the fact that you really don't have to get your protein from meat or from animals, as far as that goes.
00:41:48So we start going more in the direction of a vegetarian kind of a diet.
00:41:54Now with doing it the right way, with the right spices, all of a sudden, I love it much more than the meat.
00:42:01And, you know, the cholesterol went down to around 109.
00:42:05It was the lowest that it ever was in my entire life at almost 69.
00:42:14What we eat has a major impact on our health and our well-being in every way we can measure.
00:42:18People who eat a diet that's high in animal protein have a 75% increased risk of premature death from all causes
00:42:25and a 4 to 500% increased risk of death from most forms of cancer, prostate, breast, colon cancer, as well as type 2 diabetes.
00:42:32The amino acids that come from animal sources tend to make our cells rev up and multiply faster.
00:42:39For example, there is accumulating evidence that high consumption of proteins from dairy sources is related to higher risk of prostate cancer.
00:42:47That chain of cancer causation actually seems pretty clear.
00:42:51Cancer has been linked to other animal foods as well.
00:42:54Research funded by the National Cancer Institute found that vegetarians who add one or more servings per week of white meat like chicken or fish,
00:43:02more than triple their risk of colon cancer.
00:43:05So, it's not one set of dietary guidelines for improving your performance as an athlete,
00:43:10another one for reversing heart disease, a different one for reversing diabetes, a different one for reversing prostate cancer.
00:43:15It's the same for all of them.
00:43:17As groundbreaking as all of this nutritional science was, I also found it really confusing.
00:43:21How could meat be so bad for us if that's what our ancestors were supposedly built to eat?
00:43:28When we think about the diet of early humans, we're often drawn to thinking about meat.
00:43:32But plant foods were more important than the archaeological record gives credit for.
00:43:38The food that could be relied on wherever you were was the plant food.
00:43:42The popular perception of what early humans ate dates back to the 1930s and 1940s when there was some amazing finds of early human ancestors.
00:43:53Animal bones and tools that very much looked like they may have been used to butcher and maim those animals.
00:43:59So, very early on we had this notion that meat had a disproportionately larger role in the diet of early human ancestors than it actually did.
00:44:05The bias in the archaeological record towards stone and bone preservation over things like plants has led to a very skewed view.
00:44:15If we look at deep time, bones and stone tools preserve very well, but plants decay very rapidly.
00:44:23What's exciting though is in the last decade we've started to realize microscopic fossils of plants do preserve quite well.
00:44:31And so we're revisiting some of these earlier Paleolithic sites and finding abundant evidence of plants.
00:44:38Advanced technologies like those used to analyze the gladiator bones have allowed scientists to take a closer look at the tools, bones and teeth of our ancestors.
00:44:47Leading to the discovery that early humans ate mostly plants.
00:44:51And the reason for this is actually quite simple.
00:44:53Humans do not have any specialized genetic, anatomical or physiological adaptations to meat consumption.
00:45:02By contrast, we have many adaptations to plant consumption.
00:45:06We have longer digestive tracts than do carnivores.
00:45:10And this allows humans to digest plants and fibers that require longer processing time.
00:45:16We also lack the ability to produce our own vitamin C.
00:45:19Vitamin C is found in plants, so the fact that we cannot make our own indicates just how reliant upon plants we actually are.
00:45:29This is why we have trichromatic vision.
00:45:32This is very different from carnivores which have dichromatic vision.
00:45:36We can see more colors and this is very important, especially if you need to find fresh ripe fruit.
00:45:42We have a brain that just is desperate for glucose.
00:45:48I mean, it's such a fussy organ.
00:45:50That's the only thing it really takes in for energy.
00:45:53Well, meat's not a very good source of glucose.
00:45:56To have a big brain like this, you need to eat something different.
00:45:59And the most efficient way to get glucose is to eat carbohydrates.
00:46:03But what about our teeth?
00:46:06Aren't they proof that we're built to eat meat?
00:46:08In primates, you might think canine teeth are associated with a diet of meat, but they're not.
00:46:14In gorillas, when males want to intimidate other males, they will show the length of their formidable canines.
00:46:21On the other hand, carnivores have distinctive teeth and they're shaped like scissor blades.
00:46:26They simply shred the meat off and they swallow.
00:46:28Compare that to the teeth of a human being.
00:46:30Square and low cusps for crushing and grinding tough plant tissues.
00:46:33Right there in your own mouth is the best evidence we have for a diet that could not have been meat.
00:46:40If you just got placed in some ancestral environment, the best thing you could be equipped with is not a very sharp spear.
00:46:50The most important thing you could be equipped with is knowledge of which plants you can eat.
00:46:55Suddenly it all made sense. The reason an animal-based diet isn't good for us is because our bodies aren't built for it.
00:47:03It's simply the wrong type of fuel.
00:47:06The only thing that didn't really fit was B12, an important vitamin that everyone kept warning me you could only get from animal foods.
00:47:14It turns out that B12 isn't made by animals after all.
00:47:18It's made by bacteria that these animals consume in the soil and water.
00:47:21Just like with protein, animals are only the middlemen.
00:47:26Before industrial farming, farm animals and humans could get B12 by eating traces of dirt on plant foods or by drinking water from rivers or streams.
00:47:35But now, because pesticides, antibiotics and chlorine kill the bacteria that produce this vitamin, even farm animals have to be given B12 supplements.
00:47:43And up to 39% of people tested, including meat eaters, are low in B12.
00:47:50As a result, the best way for humans to get enough B12, whether they eat animal foods or not, is simply to take a supplement.
00:47:57When I caught up with Scott a full month into his 2200 mile trek, he had fallen well behind record pace.
00:48:08Not even a week into the journey, I developed a quadricep tear.
00:48:12I had to start thinking, OK, how am I going to get through this?
00:48:20There are no rest days when you're setting a speed record on the Appalachian Trail.
00:48:24I needed to recover while I was still pushing my body to the brink.
00:48:28Waking up the next day and the next day after that and doing the same thing.
00:48:32I really had to trust in my training and trust in my nutrition to help me get up each morning at 4.30 and put another 50 miles in.
00:48:41With only 12 days left to break the record, Scott still had 550 miles left to go.
00:48:52They were experiencing record rainfall in Vermont when I went through, and there's just no way that I could be prepared for it.
00:48:58I was trying to make up all the ground that I'd lost with the injury.
00:49:03Trying to get back on record pace, getting two to three hours of sleep or less, night after night after night.
00:49:10Going over some of the most remote stretches, I put in 26 hours straight.
00:49:16But the Appalachian Trail keeps throwing more and more mountains at you.
00:49:21It never really lets up.
00:49:22And by the time I actually got to New Hampshire, the White Mountains just obliterated me.
00:49:36With less than two weeks remaining, Patrick continued training for his world record attempt to carry more weight than anyone in history.
00:49:42I started lifting weights when I was 14 years old because I was kind of wimpy and small in that time.
00:49:50And I wanted to be some kind of hero, able to help if something happened.
00:49:55This is my mom and dad.
00:49:56When I was four years old, my dad, my mom, and my little sister, she was six months old, they were in a car accident.
00:50:10And only my mom survived the accident.
00:50:14So when I was young, I had these fantasies of being super strong.
00:50:21And if someone got trapped, being able to help them get out.
00:50:25For any guy watching that day, it wasn't just a car Patrick had crushed.
00:50:41for any guy watching that day it wasn't just a car patrick had crushed it was a myth they'd
00:50:55been fed their entire lives steak that's what a man eats made from stuff guys need like a man
00:51:03man there's no one that can relate to that better than i do because i've lived in that world
00:51:10steak is for a man go meat they showed us commercials burgers george foreman with the
00:51:18grill yeah and the big sandwiches and all that stuff meat like a man and be full like a man
00:51:24this is great great marketing by the meat industry serious man food selling that idea that real man
00:51:31eat meat you'll look like more of a man with a quarter pounder in your hand but you got to
00:51:37understand that's marketing that's not based on reality okay i'm going to take you down to the
00:51:43exam room when i think of a manly man i think of somebody who has strength endurance sexual prowess
00:51:50and fertility and in fact what the scientific studies are showing is that the more meat men eat
00:51:57the more quickly they lose their manly manhood the blood test with the miami dolphins measured
00:52:03how a single meal could affect blood flow throughout the entire body i asked dr spitz if he could
00:52:09conduct an experiment with three collegiate athletes but this time on a more specific part of the male
00:52:15anatomy so here's a model of a penis dr spitz is the lead delegate of urology for the american medical
00:52:25association when it comes to the penis he literally wrote the book now you're going to be putting this
00:52:31device on yourself one ring goes on the base of the penis and the other ring goes on at the tip of
00:52:38the penis just behind the head of the penis it knows how tight to squeeze to know when an erection
00:52:44is starting because when it squeezes it'll determine oh it's now of a larger circumference something's
00:52:50happening what we're going to look at is what effect the meal you have has on your erections that night
00:52:56and you're going to be eating two different kinds of meals for the study on the first night we gave
00:53:02the guys burritos that had meat beef chicken pork but really high quality meats grass-fed organic on
00:53:13the second night we gave them very similar burritos but we swapped out the animal portions for plant-based
00:53:20protein it's really good i thought this was going to be nasty i'm not gonna lie i didn't think we're
00:53:25getting a burrito i thought we're gonna get a salad this study is going to take advantage of a natural
00:53:34function that occurs in men when they sleep men's bodies create erections and this occurs throughout
00:53:42the night while the subject is asleep once an erection happens this device can sense it and a printout is
00:53:49generated of how firm the erection was how long it lasted and how many of them there were to see
00:53:56if we can see a physical effect on erections as a result of what they just ate for dinner this is
00:54:03where we take a look at the results so Mason I'm going to give you your results first let you take
00:54:09those out okay the bigger the circumference the heart of the erection and so you'll notice that that
00:54:17first circle which is the the meat meal is not as big a circle is not as hard an erection as that second
00:54:25circle vegan meal now let's look at the second sheet the second sheet is a accumulation of how many
00:54:33erections and for how long you had over the course of the night so that first stubby graph is really it's
00:54:41not the size of your fetus is that the size of your penis it's how how many minutes throughout the
00:54:47night you had erection Wow Blake let's take a look at your results and look again like Mason you were
00:54:59more erect after the plant-based diet than the meat-based diet okay how about how often you had erections Wow
00:55:07that's almost a 500 percent difference hey man that's crazy Blake you ready for yours all right
00:55:16here you go you had about a 13 percent change in the hardness of your erections okay let's look at
00:55:26how many or how long you had erections for bro show it dang it yeah don't hold out oh that's an hour bro
00:55:41so you guys all had a very similar response to the meat meal versus the plant meal that's crazy yeah
00:55:55growing up but if I saw some big dude at a restaurant eating a big old steak because I'm
00:55:59like oh I I need to be like that and then like I see like a guy ordering a salad off the menu I'm
00:56:04like he saw it right yeah but really at the end of the guy eating the big steak is soft so when you
00:56:15take your date out on Valentine's Day where are you going to take them to eat to the veggie grill so
00:56:19okay now this is not a scientifically validated study but the results that we're seeing are very
00:56:27exciting I think this is going to wake a lot of people up I think it's going to wake up people who
00:56:33have penises and I think it's gonna wake up people who like people who have penises while all this talk
00:56:39about erections was interesting it also made me wonder about hormones specifically testosterone I've never
00:56:47eaten a piece of meat in my entire life and I've never had an issue with testosterone I've gotten
00:56:53blood tests and all my levels are right where they need to be and clearly I don't have any trouble
00:56:58building muscle studies comparing men who eat animal foods with men who don't have consistently
00:57:03demonstrated no difference in testosterone levels I found this hard to believe since plant-based diet
00:57:10often includes soy products which I'd always been told were loaded with estrogen I post a lot of my food
00:57:16and if it includes any type of soy products out of 100 comments you've got 20 to 30 of them saying
00:57:22hey well I heard that soy raises estrogen levels well that's not the case soy it turns out contains
00:57:29phytoestrogens compounds that look like estrogens but can actually have the opposite effect blocking
00:57:36some of our body's estrogen receptors and preventing real dietary sources of estrogen from taking hold the
00:57:42foods that contain real estrogens are animal foods like chicken eggs and dairy which can have a
00:57:48significant impact on our hormone levels simply drinking cow's milk can increase a man's estrogen
00:57:54levels by 26% in just one hour while dropping their testosterone levels by 18% another hormone strongly
00:58:03connected to diet is cortisol a stress hormone linked to reduced muscle mass and increased body fat
00:58:09research has shown the people who replace animal foods with high carbohydrate plant foods experience
00:58:15an average drop in cortisol levels of 27% this is what I always heard like you can't go lean you can't
00:58:23go shredded vegan because you have so much carbs but I'm standing here in the best shape of my life
00:58:29easy I already knew that processed carbs like white flour and sugar can lead to weight gain
00:58:37but what I didn't realize is that unprocessed carbohydrates like oats bananas and sweet
00:58:42potatoes are associated with decreased body fat an eight-week weight training trial also found that
00:58:52those consuming a normal amount of carbs gained 2.9 pounds of muscle mass while those in the low carb
00:58:58group actually lost muscle a typical bodybuilding diet is a very low carb diet so these guys that haven't had a
00:59:06carb in two weeks they're walking around like zombies I'm backstage eating all the carbs that I want
00:59:12they're like how are you eating that right now when you look this shredded
00:59:16back in Nashville Derek introduced me to his wife Charity a professional chef who had helped inspire a big
00:59:27transformation nice to meet you when I started cooking plant-based whatever I made for dinner I made
00:59:33a bunch of it and would send it over to the facility for Derek to eat for lunch because I knew he had no
00:59:38options other than a side salad you've seen Derek do you think a side salad it's gonna fill him up you
00:59:46know I love to eat in the beginning I was like I gotta psych myself out to say I don't care about flavor
00:59:51anymore it wasn't really a sacrifice she was still cooking you know mac and cheese and chicken wings
00:59:58just plant-based it's taking that love that you have for food and just changing it over to better
01:00:06ingredients and so I brought it into the cafeteria and I had teammates coming up to me guys were taking
01:00:12jabs and cracking their jokes at the end of the day the reason why I was doing it was to become a
01:00:17better player which inevitably is going to help the team players started looking over like okay
01:00:22that smells good they were like whatever you send Derek send me I was like all right good it started
01:00:28with five guys and now middle of season 13 players I never intended this to be a business at all but
01:00:36the last 15 years we haven't been to the playoffs so I'm gonna do anything that I could do to help this
01:00:42team there she go how you doing how you doing hopefully you're hungry Sundays are good after
01:00:50the game me and and the guys are always looking forward to mealtime how you doing you covered an
01:00:58empty stomach this is a good time in this kitchen these are plant-based burgers grill up smell tastes like
01:01:08beef and I'm making truffle mac and cheese buffalo wings kale Caesar salad crispy Brussels sprouts with
01:01:18a smoked sauce production and we'll finish off with the peanut butter cheesecake so you guys believe in
01:01:30charity's meal plan that she's and before what was your perception I actually talked bad about y'all for
01:01:36like a couple of weeks did you think you needed me to be like stronger right that's exactly what I
01:01:42thought I told him I feel like my whole childhood life was a lie I definitely thought I was gonna miss it and
01:01:50honestly I haven't even thought about it again I feel more energized feel stronger it was pretty dope and what about the
01:01:56taste tastes really good the meals were always looking good and I found myself sitting in a locker
01:02:02staying at what they eating so you know I tried it and honestly I mean I felt the difference and you
01:02:07know I was able to just perform consistently yeah you caught your first test on after you switched over
01:02:12right six months into my new diet my strength endurance and recovery were better than ever
01:02:24my dad's health was on the mend even my wife and kids were on board but I was also pissed off why
01:02:33didn't everyone know about this and then I remembered my grandfather who died of heart failure at the age of
01:02:4063 after more than four decades of smoking a paratrooper in World War two he got hooked on cigarettes during a
01:02:48time when young people like him were being sold the idea that smoking was actually good for you
01:02:53to sell this idea the tobacco industry turned to famous athletes the ultimate symbols of fitness
01:03:03and health after a game Carl Ferrillo of the Dodgers looks for a mild cigarette a camel of course but
01:03:10right around the time Babe Ruth died from throat cancer in his early 50s the scientific evidence was
01:03:15starting to stack up so a new marketing plan was required according to this nationwide survey more doctors
01:03:22smoke camels than any other cigarette for years the tobacco industry said that their cigarettes did
01:03:29not cause cancer and they trotted out their own paid researchers to come out with statements to confuse the
01:03:37issue despite their efforts cigarette ads were eventually banned from sports broadcasting just in
01:03:46time for another big industry to step up to the plate and start playing the same game what's in the bag
01:03:52big Mac play for with a new generation of athletes including me but it wasn't long before the evidence
01:04:04against animal foods started stacking up as well now that playbook is being used by the food industry she's
01:04:11from the National Cattlemen's Beef Association they're gonna hire their so-called experts I'm first
01:04:17of all a registered dietitian and nutrition scientist and I'm a mom create just enough confusion are you
01:04:23saying with processed meat that it is not in your view carcinogenic I don't say that it supports a
01:04:29sufficient relationship and they'd make it seem as though there's doubt about what we're talking about
01:04:33this is not a link a causal link between red and processed meat and any type of cancer but would
01:04:40you recommend reducing meat intake no not at all how on earth is the viewer supposed to make sense of
01:04:47all of this with overwhelming scientific evidence connecting animal foods to many of the most common
01:04:52deadly diseases I discovered that the meat dairy and egg industries have engaged in a covert response funding
01:05:00studies that deny this evidence while burying their involvement in the fine print one of the hired
01:05:06guns paid to conduct these studies is exponent incorporated a company whose research was used
01:05:11by the tobacco industry to deny the connection between secondhand smoke and cancer for more than 50
01:05:18years exponent has generated studies that challenge the health risks of everything from asbestos arsenic and
01:05:25mercury to animal foods the formula works beautifully for people selling food it works beautifully for
01:05:32people selling drugs to treat the diseases that bad food causes and it works beautifully for the media
01:05:39which can give us a new story about diet every day here we go again new guidelines are muddled and
01:05:46confusing and not by accident the eggs are in so happy about the eggs i know i'm happy about the eggs eating bacon is okay
01:05:54absolutely okay butter butter butter is back but despite the appearance in our media of confusion there is massive global
01:06:04consensus about the fundamentals of a health promoting diet and it's a diet that every time no matter whether it's high in fat
01:06:12or low in fat higher in carbs lower in carbs in every population every kind of research it's a plant food
01:06:18predominant diet every time
01:06:24just when i thought i'd uncovered every dark secret of the animal foods industry
01:06:29i got invited to train a paramilitary group in zimbabwe with a special mission
01:06:33okay so just be very careful guys stay on the stay on the rocks
01:06:41these guys are now listed as critically endangered there's only about 5 000 of them left on the planet
01:06:47they're basically being hunted to extinction because of the value of their horn around 40 000 a pound
01:06:53them
01:07:02damian manda is a retired special operations sniper who completed 12 tours of duty in iraq
01:07:05he's also the founder of the international anti-poaching foundation
01:07:08Poach and maybe have an axe or a knife, so trying to disarm them.
01:07:12So, he's going to thrust with the knife.
01:07:16Here.
01:07:20We are the SEAL Team 6 of conservation. We're the guys that go in and stop the hemorrhaging.
01:07:28I'll stick to my AK-47 and you stick to that.
01:07:32I lived every young boy's dream. Jumping out of choppers, blowing shit up,
01:07:36stuff that most kids can only dream of doing on a PlayStation.
01:07:40I came to Africa because I was looking for the next six months' adventure.
01:07:44I saw a bull elephant that had had its face cut off.
01:07:48Tusks that had been taken. The whole elephant's sitting there dead
01:07:52because some guy wants to have a tusk on his desk.
01:07:56What sort of ambush is this called? Linear. Linear ambush.
01:07:58I had money and I had skills that could help these rangers.
01:08:02Using the minimum amount of force required to get the job.
01:08:04And I made the choice to dedicate my life to helping these guys protect these animals.
01:08:18After making that choice though, I started to realise that every day I was going out on patrol
01:08:24and protecting one animal and coming home at night and putting another animal on the fire.
01:08:30And I knew I was, I knew I was full of shit.
01:08:34I created this flexible morality that was convenient for me.
01:08:38Because if you don't eat meat, you're some sort of vegan that shrivels up into a string bean.
01:08:44In my mind I justified it. There's enough cows on the planet, they're not going to go extinct.
01:08:48But the longer I thought about it, the more I started to accept what I already knew.
01:08:54The easiest way to protect other animals is just not to put them in your mouth.
01:09:00This whole fantasy that we need meat to get our protein, it's actually bullshit.
01:09:06I mean look at a gorilla, a gorilla will fuck you up in two seconds.
01:09:10What does a gorilla eat?
01:09:12I just do the same things as these big grey things out here.
01:09:14that we're trying to protect elephant and rhino.
01:09:17I just stick to plants.
01:09:24The rangers that we support patrol five million acres of wilderness protecting these endangered species.
01:09:32But the actual biggest threat we have is the meat industry
01:09:36and the land that they are continually taking away from what we have left of these natural wilderness areas.
01:09:44Inch by inch, yard by yard, mile by mile.
01:09:56About three quarters of all the agricultural land in the world is used for livestock production
01:10:03and it imposes a huge cost on biodiversity.
01:10:07And what is the single biggest source of habitat destruction?
01:10:11It's the livestock sector.
01:10:13Meat, dairy, egg and fish farming use 83% of the world's farmland,
01:10:19yet provide only 18% of the world's calories.
01:10:23The reason livestock requires so much land is because, once again, animals are just the middlemen,
01:10:29consuming on average six times more protein than they produce.
01:10:35With more than 70 billion animals consumed globally each year,
01:10:39growing animal feed requires vast amounts of land, making it one of the leading drivers of deforestation.
01:10:47It also requires huge amounts of water.
01:10:50Meat plays a disproportionately large role in causing this overuse of fresh water.
01:10:5625% of the rivers in the world no longer reach the ocean because we're taking out so much water to produce animal feed.
01:11:04Water has been fed into the grain that's been fed to the cattle.
01:11:09The cattle's been made into beef.
01:11:12One hamburger is 2,400 litres of embedded water.
01:11:18That's a heck of a lot of water.
01:11:20All told, more than a quarter of humanity's fresh water consumption goes to produce animal foods.
01:11:26And it's not just water depletion that's an issue.
01:11:29It's also water pollution.
01:11:31In the United States, for example, farm animals produce nearly 50 times more waste per year than its entire human population,
01:11:39polluting rivers, lakes and groundwater all across the country.
01:11:45The livestock sector is responsible for 15% of global man-made emissions.
01:11:52So to put that in perspective, that's about the same as all the emissions from all the forms of transport in the world.
01:12:00All the planes, trains, cars, vans and ships all added up.
01:12:05Agriculture is not only the biggest culprit threatening the future for humanity on Earth,
01:12:11It is also the biggest and most important silver bullet to a solution.
01:12:16In the US, where meat consumption is three times the global average,
01:12:20shifting away from an animal-based diet would reduce agricultural emissions by up to 73%
01:12:26and save one million litres of water per person per year.
01:12:30Globally, this shift would free up a total area of land the size of Africa,
01:12:35taking pressure off many of the world's most endangered ecosystems and species.
01:12:40The message is overwhelming, both for public health and environmental reasons.
01:12:45The more plants you can eat and the less meat and dairy you can consume, the better.
01:12:50After learning how much is at stake if we don't change the way we eat,
01:12:55I went back to Brooklyn to find some hope.
01:13:06Did you do it right the whole seven days?
01:13:08Yeah, the entire time.
01:13:09You did?
01:13:10Yeah.
01:13:11Good for you.
01:13:12After eating a meal, I didn't feel like, oh, I got to go find a couch to sit on or lay down,
01:13:15like that I actually felt energized and I could jump on the bicycle or go on the treadmill or something.
01:13:20Or fight a fire.
01:13:22I thought I was down 11.
01:13:24About 11 pounds?
01:13:25Yeah.
01:13:26Your cholesterol was 262.
01:13:28Right.
01:13:29All right?
01:13:30Which is elevated, much higher than we want to be.
01:13:33Today, 176.
01:13:35Wow.
01:13:36Almost 100 points, huh?
01:13:38That's fantastic.
01:13:39So, can you finish?
01:13:42On your blood pressure, you dropped 16.
01:13:45Wow, that's really good.
01:13:46On your systolic and two on your diastolic, so you're now 130 over 82 as opposed to 146 over 84.
01:13:51Fantastic.
01:13:52A little bump there.
01:13:53Yeah.
01:13:54Your cholesterol was 276.
01:13:57I mean, you know that that's super elevated, right?
01:13:59Yeah, they were freaking out.
01:14:00They were freaking out.
01:14:01At the doctor's office.
01:14:02Well, you know what?
01:14:03They should be freaking out now because today it was 169.
01:14:08Whoa, now you're talking 169.
01:14:11You dropped 107 points, my man.
01:14:14That's amazing.
01:14:15Here's what we got.
01:14:19After seven days, the cholesterol average drop was 21 points.
01:14:24The average weight loss was 6.12 pounds.
01:14:27You guys, instead of having arteries that look like this here, right?
01:14:32You guys are on the road having arteries that look like this here.
01:14:37And we know that the number one killer of in the line of duty firefighters is heart attacks.
01:14:44This is a food-created disease.
01:14:47And you guys don't have to be another statistic.
01:14:52My doctor wanted to put me on a statin and I kind of looked at it like that was like cheating, like an easy way out and it has to be a healthier, more long-term alternative.
01:15:02And then when this opportunity presented itself, I took it.
01:15:07When you eat a healthy, whole foods, plant-based diet, it changes the expression of your genes.
01:15:13It turns on the good genes, turns off the bad genes.
01:15:15Your genes are a predisposition, but your genes are not your fate.
01:15:19And even if your mother and your father and aunts and uncles all died of diabetes, cancer, even heart disease, it doesn't mean that you need to.
01:15:27Wow, he was like the first guy.
01:15:30Once I get to here, I'm going to come up and I'm going to drop my head on his face.
01:15:35With help from my new diet, I've fully recovered from my injuries and I'm back to teaching self-defense.
01:15:41Or I can chop here and start coming here.
01:15:44But with a critical new component, internal defense.
01:15:48You can get improved blood flow.
01:15:50That allows more oxygen, more nutrients to the muscles.
01:15:53And it's not just the...
01:15:54Armed with the Truth in Nutrition.
01:15:56I now have the tools to help protect more lives than ever before.
01:16:01It's good?
01:16:02Yeah.
01:16:19How are you feeling now?
01:16:20Very good.
01:16:21The figure that I read, it was 85% likelihood of your first attack, and that kills you.
01:16:30That's a high percentage, which makes me feel very blessed.
01:16:36Happy birthday dear Pops.
01:16:39Happy birthday to you.
01:16:46We've gone down the vegan route, and we now have soya milk.
01:16:51Marsha will make sure I have my vegetables.
01:16:54It insists on it now.
01:16:56Mmm.
01:16:57How old are you?
01:16:5871.
01:16:5971.
01:17:00Mmm.
01:17:01Glad to be here.
01:17:05What's up?
01:17:06What's going, witch?
01:17:07What's up, baby?
01:17:08Bruce Lee understood that the quest for truth is only useful if you're prepared to take action on what you find.
01:17:15It's best to lead by example.
01:17:17Most people say, oh, I just can't become vegan.
01:17:20I said, you're right.
01:17:21It's a process to it.
01:17:22I'm gonna get you guys some vegan chocolates.
01:17:24People have this idea in their head that if they're gonna do something, it's an all-or-nothing approach, and that's not the case at all.
01:17:29If you go to people and say, you must stop eating meat, they will say, fuck you.
01:17:33What the fuck are you to tell me how to eat?
01:17:36But if you explain it, say, hey, why don't you try once a week?
01:17:40Just chill it with the meat.
01:17:43Fifty years ago, no one talked about, hey, maybe you should just get your protein from vegetables.
01:17:50But now, there is many, many athletes, professional athletes,
01:17:58and all kinds of different sports that have done extremely well staying away from animal foods.
01:18:07Lewis Hamilton wins the German Grand Prix!
01:18:11We all want to feel great.
01:18:12We all want to look great, have more energy.
01:18:15The most important thing is about having the right feel in your body.
01:18:18I can't remember feeling this great in my whole 32 years of my life.
01:18:23The 20, cuts back to the 15, and Matthews goes! Opening play, touchdown for the Titans!
01:18:30And I don't ever remember a comeback like this. This is unreal.
01:18:35This was our best season in the last 15 years.
01:18:38Sack, that was Orakpo and Derrick Morgan.
01:18:41And we had about 14 guys on plant-based diets.
01:18:44Jarrell Casey, Brian Orakpo!
01:18:47Great spot in this game was this Titans defense.
01:18:51Oh, my goodness!
01:18:53Double-digit sacks for Derrick Morgan.
01:18:56He had his best season of his career.
01:18:58Titans on their way to the playoffs!
01:19:01We did it, baby!
01:19:03And the playoff win on my birthday was probably the pinnacle of my career so far.
01:19:08Everybody's talked about the defensive line and this diet.
01:19:12It was the burritos. It was the breakfast burritos. That's what it was.
01:19:16That'll get you to the playoffs.
01:19:18By the time Scott reached Mount Katahdin, word of his perseverance was bringing people out in droves.
01:19:39But after 46 days and nearly 2200 miles, Scott had only a few hours left to break the record.
01:19:47This will be the heaviest weight that anyone has ever carried on their shoulders.
01:19:52Patrick will be attempting 555 kilos, which is 1224 pounds.
01:19:59This is an official Guinness World Record.
01:20:04The potential of the human body is immense.
01:20:08You can come out of some of the deepest, darkest holes if you keep pressing forward.
01:20:14I'm going to do this.
01:20:16Woo!
01:20:25Here we go!
01:20:27Look at all the times!
01:20:29Scott Jurek is one of the world's most accomplished ultra marathoners.
01:20:33His latest quest, the Appalachian Trail.
01:20:36It takes most hikers five to seven months.
01:20:40Jurek did it in 46 days, eight hours and seven minutes.
01:20:45Three hours faster than the previous record.
01:20:47Good night, everybody.
01:20:52Good night!
01:20:54I'm Marc!
01:20:55Good night!
01:20:56It's not about being the strongest and the biggest.
01:21:24It's really about what are you going to do with your strength and what are you going to do with the power that you have.
01:21:54This ain't for the radio. Can't find this on YouTube. This the type of killer that these critics ain't used to.
01:22:01Victorious. Victorious.
01:22:06I basically start my day with a big big big smoothie. Some greens in it like kale or spinach. Some pea protein.
01:22:15Pancakes really at the top because I like breakfast food anytime. Like it's no wrong time to have it.
01:22:21I love my toast with peanut butter. Lunch I would make a veggie burger. Avocado is a really big one for me. I'm addicted.
01:22:29A big salad with veggies, quinoa, rice. I call it the trough bowl. And then at dinner anything from Japanese to Mexican.
01:22:36I love Indian food and also the Thai curry. Really just, I like pizza. If I'm about to just chow down, like really get it, man a lasagna.
01:22:45If you like chicken nuggets, okay they have vegan nuggets. If you like meatballs, they got vegan meatballs.
01:22:51A lot of pizza, pasta, hamburgers. Sometimes even at the same time.
01:23:02I was born to be victorious. I was definitely victorious. I'm guessing to be victorious.
01:23:11I'm worried about the statistics, occasionally we'll quit it. Made reality visits, but it was too hard to live it.
01:23:17Build them all confidence in the living. Now I be burning these critics.
01:23:21Cause they ain't know they was walking their course while burning their bridges.
01:23:24Hold up.
01:23:25Man, whoever thought I'd be rapping.
01:23:28The family ain't never think that can happen.
01:23:30Matter of fact, only person that never pushed me to get out was my mother.
01:23:33And her only reason was cause I can track.
01:23:36Heard that comments, that chick that you put a ring on.
01:23:39And by the looks at your life, guess she's a Klingon.
01:23:42It's on me, dudes had they lead on the board.
01:23:44But games change over time, so I even the score.
01:23:47Young and sped it up, learned how to step it up.
01:23:49Recipes shift it up, set it up.
01:23:51Said it ain't repping up, giving the rest to us.
01:23:53Going off, so of course.
01:23:55Baby persona throwing it off.
01:23:56Treating it like it's an M1.
01:23:57They playing me foul, but I still got my point in the course.
01:24:00And this is gospel for the black sheep.
01:24:03How they got up in the ring to it.
01:24:05Quiet, we're trying for the Rat League.
01:24:08So all of you motherfuckers can sing to it.
01:24:12I was born to be glorious.
01:24:15Most definitely glorious.
01:24:18I'm destined to be glorious.
01:24:20Do all I hate to display, remain glorious.
01:24:23I was born to be glorious.
01:24:27Most definitely glorious.
01:24:30I'm destined to be glorious.
01:24:32Do all I hate to display, remain glorious.
01:24:35Try to overlook a rival.
01:24:37All eyes on me, cause I got no competition.
01:24:40Now looking at an idol.
01:24:42You're doing long enough to pay for my attention.
01:24:46Try to overlook a rival.
01:24:48All eyes on me, cause I got no competition.
01:24:52Now looking at an idol.
01:24:54You're doing long enough to pay for my attention.
01:24:58I was born to be glorious.
01:25:01Most definitely glorious.
01:25:04I'm destined to be glorious.
01:25:07Do all I hate to display, remain glorious.
01:25:10I was born to be glorious.
01:25:13Most definitely glorious.
01:25:16I'm destined to be glorious.
01:25:19Do all I hate to display, remain glorious.
01:25:28You