1 00:00:03,166 --> 00:00:08,533 {\an8}♪♪ 2 00:00:08,566 --> 00:00:14,466 {\an1}-There's one ritual that happens in every corner of the world. 3 00:00:14,500 --> 00:00:17,200 {\an1}Chances are, you did it today. 4 00:00:17,233 --> 00:00:21,266 {\an8}♪♪ 5 00:00:21,300 --> 00:00:24,700 Over millennia... 6 00:00:24,733 --> 00:00:28,233 {\an1}humans have turned eating into culture... 7 00:00:28,266 --> 00:00:32,700 {\an8}♪♪ 8 00:00:32,733 --> 00:00:34,933 {\an1}...a way to celebrate our roots... 9 00:00:34,966 --> 00:00:37,900 {\an8}♪♪ 10 00:00:37,933 --> 00:00:39,900 {\an1}...to bring us together. 11 00:00:39,933 --> 00:00:42,400 {\an8}♪♪ 12 00:00:42,433 --> 00:00:44,200 {\an1}But at the end of the day, 13 00:00:44,233 --> 00:00:46,433 {\an1}when you strip away everything else... 14 00:00:46,466 --> 00:00:48,966 {\an8}♪♪ 15 00:00:49,000 --> 00:00:53,100 {\an1}food is really just one thing -- 16 00:00:53,133 --> 00:00:55,066 fuel. 17 00:00:55,100 --> 00:00:58,366 {\an8}♪♪ 18 00:00:58,400 --> 00:01:02,866 {\an1}It's where you get the power to live your life. 19 00:01:02,900 --> 00:01:05,200 {\an1}Even when you're sitting completely still, 20 00:01:05,233 --> 00:01:08,533 {\an1}your body needs a lot of energy to stay on. 21 00:01:08,566 --> 00:01:13,466 {\an8}♪♪ 22 00:01:13,500 --> 00:01:17,700 {\an1}But nowhere is the need for fuel more apparent... 23 00:01:17,733 --> 00:01:21,333 {\an1}than when you push yourself to the absolute limit. 24 00:01:21,366 --> 00:01:29,833 {\an8}♪♪ 25 00:01:29,866 --> 00:01:38,400 {\an8}♪♪ 26 00:01:48,700 --> 00:01:53,633 {\an8}♪♪ 27 00:01:53,666 --> 00:01:59,000 {\an7}-As a Navajo distance runner, we run for very specific things. 28 00:01:59,033 --> 00:02:02,066 {\an1}It's the celebration of life. 29 00:02:02,100 --> 00:02:05,200 {\an1}It's a form of prayer. 30 00:02:05,233 --> 00:02:10,000 {\an1}It's a teacher. It shows us how to overcome obstacles in life. 31 00:02:10,033 --> 00:02:12,700 And finally, it's a form of medicine. 32 00:02:12,733 --> 00:02:14,866 It helps heal us. 33 00:02:14,900 --> 00:02:17,266 {\an8}♪♪ 34 00:02:17,300 --> 00:02:20,333 {\an1}This is Navajo tea. 35 00:02:20,366 --> 00:02:22,600 {\an1}It's very hydrating. 36 00:02:22,633 --> 00:02:24,600 {\an8}♪♪ 37 00:02:24,633 --> 00:02:27,166 {\an1}On a cold morning like this, it's the perfect way 38 00:02:27,200 --> 00:02:29,433 {\an1}to start a cold, long run. 39 00:02:29,466 --> 00:02:33,866 {\an8}♪♪ 40 00:02:33,900 --> 00:02:37,333 {\an1}Running in the Navajo culture and the way that I was raised, 41 00:02:37,366 --> 00:02:39,366 {\an1}it's a part of life. 42 00:02:39,400 --> 00:02:41,833 {\an8}♪♪ 43 00:02:41,866 --> 00:02:43,600 Whoo! 44 00:02:43,633 --> 00:02:47,266 {\an1}We get up, and we run every morning to the East 45 00:02:47,300 --> 00:02:50,900 {\an1}to meet the Creator, at that innocent time of the day, 46 00:02:50,933 --> 00:02:54,366 {\an1}the birth of that new day. 47 00:02:54,400 --> 00:02:57,266 {\an1}As we begin our run, we start with a shout. 48 00:02:57,300 --> 00:03:00,333 {\an1}When we feel the connection to the earth and to the sky 49 00:03:00,366 --> 00:03:03,666 {\an1}and to the Creator, we yell... 50 00:03:03,700 --> 00:03:05,600 Whoo! 51 00:03:05,633 --> 00:03:10,966 {\an1}...and announce that we're thankful for all those deities. 52 00:03:11,000 --> 00:03:13,133 {\an1}[ Slow-motion panting ] 53 00:03:13,166 --> 00:03:16,766 {\an1}Our breath is breathing in Father Sky. 54 00:03:16,800 --> 00:03:18,800 {\an1}The act of running is a prayer. 55 00:03:20,766 --> 00:03:23,800 {\an7}I'm Shaun Martin, I'm Navajo, 56 00:03:23,833 --> 00:03:26,833 {\an7}and I'm an ultra-marathon runner. 57 00:03:26,866 --> 00:03:28,133 {\an8}[ Gunshot ] 58 00:03:28,166 --> 00:03:30,400 [ Bells ringing, crowd cheering ] 59 00:03:30,433 --> 00:03:32,966 {\an1}-The marathon is considered the ultimate test 60 00:03:33,000 --> 00:03:35,066 {\an1}of human endurance. 61 00:03:35,100 --> 00:03:37,266 {\an8}♪♪ 62 00:03:37,300 --> 00:03:41,433 {\an1}But an ultra-marathon is in a whole other league -- 63 00:03:41,466 --> 00:03:43,166 {\an1}often upwards of 100 miles, 64 00:03:43,200 --> 00:03:47,566 {\an1}or four standard marathons back to back to back to back. 65 00:03:47,600 --> 00:03:49,666 {\an8}♪♪ 66 00:03:49,700 --> 00:03:53,566 {\an1}These feats are only for an elite class of athletes... 67 00:03:53,600 --> 00:03:57,566 {\an8}♪♪ 68 00:03:57,600 --> 00:04:01,366 {\an1}...and they send the body to the edge of collapse. 69 00:04:01,400 --> 00:04:07,300 {\an8}♪♪ 70 00:04:07,333 --> 00:04:10,000 {\an1}See, the human body is an amazing machine, 71 00:04:10,033 --> 00:04:15,033 {\an1}capable of feats that seem impossible to most of us. 72 00:04:15,066 --> 00:04:19,866 {\an1}But like all machines, it requires fuel. 73 00:04:19,900 --> 00:04:22,533 {\an1}Every one of our nearly 40 trillion cells 74 00:04:22,566 --> 00:04:26,233 {\an1}needs the juice to power on. 75 00:04:26,266 --> 00:04:31,866 {\an1}And for us, it comes in one form -- glucose. 76 00:04:31,900 --> 00:04:35,833 {\an1}It's a sugar that allows cells to create energy. 77 00:04:35,866 --> 00:04:38,000 {\an8}♪♪ 78 00:04:38,033 --> 00:04:42,166 {\an1}And it's locked inside every plant and seed on earth. 79 00:04:42,200 --> 00:04:44,733 {\an8}♪♪ 80 00:04:44,766 --> 00:04:47,000 {\an1}The trick is extracting it. 81 00:04:47,033 --> 00:04:51,633 {\an8}♪♪ 82 00:04:51,666 --> 00:04:54,033 {\an1}Like how crude oil has to be refined 83 00:04:54,066 --> 00:04:57,200 {\an1}to make the gas that we pump... 84 00:04:57,233 --> 00:04:58,900 {\an1}our bodies contain a factory 85 00:04:58,933 --> 00:05:02,300 {\an1}that takes all the raw material from food 86 00:05:02,333 --> 00:05:04,433 {\an1}and extracts glucose. 87 00:05:04,466 --> 00:05:06,466 {\an8}♪♪ 88 00:05:06,500 --> 00:05:09,300 You know it as the digestive system, 89 00:05:09,333 --> 00:05:12,800 {\an1}or more commonly, the gut. 90 00:05:12,833 --> 00:05:15,433 It's a series of connected organs 91 00:05:15,466 --> 00:05:18,466 from your mouth, 92 00:05:18,500 --> 00:05:22,233 {\an1}through your intestines, and all the way to the other end. 93 00:05:22,266 --> 00:05:24,133 {\an7}-When I think of the gut, I think of three things -- 94 00:05:24,166 --> 00:05:27,300 {\an7}I think of an engine, I think of a tunnel, 95 00:05:27,333 --> 00:05:29,633 {\an1}and I think of a strainer. 96 00:05:29,666 --> 00:05:30,900 {\an1}It's the engine because 97 00:05:30,933 --> 00:05:33,100 it really is where the food comes in, 98 00:05:33,133 --> 00:05:35,066 {\an1}and it gets processed and digested, 99 00:05:35,100 --> 00:05:38,633 {\an1}and then it goes out to feed all the other parts of the body. 100 00:05:38,666 --> 00:05:40,600 {\an1}It's a tunnel because when you think about it, 101 00:05:40,633 --> 00:05:42,800 {\an1}it's a hollow tube that divides the body, 102 00:05:42,833 --> 00:05:45,266 so when something is in your gut, 103 00:05:45,300 --> 00:05:47,800 it's excluded from the rest of the body. 104 00:05:47,833 --> 00:05:49,366 {\an1}And I like to think of it as a strainer. 105 00:05:49,400 --> 00:05:51,700 {\an1}You dump something into a strainer, 106 00:05:51,733 --> 00:05:54,700 {\an1}and the liquid goes through into your little pot, 107 00:05:54,733 --> 00:05:56,366 whatever you're collecting it in. 108 00:05:56,400 --> 00:06:01,266 {\an1}And then all the debris that's left gets dumped out. 109 00:06:01,300 --> 00:06:06,200 {\an1}-The liquid that goes through the strainer is glucose. 110 00:06:06,233 --> 00:06:08,833 {\an1}And for an ultra-marathon runner 111 00:06:08,866 --> 00:06:12,166 getting that fuel is all about timing. 112 00:06:12,200 --> 00:06:14,333 {\an8}♪♪ 113 00:06:14,366 --> 00:06:15,933 {\an1}-Running, especially long-distance, 114 00:06:15,966 --> 00:06:17,766 {\an1}is a really tricky challenge 115 00:06:17,800 --> 00:06:20,500 {\an1}when it comes to taking in the right amount of food and water 116 00:06:20,533 --> 00:06:24,466 {\an7}to make sure you have the sugar needed 117 00:06:24,500 --> 00:06:26,800 to keep moving 118 00:06:26,833 --> 00:06:29,466 {\an1}without eating too much to the point where you start cramping 119 00:06:29,500 --> 00:06:31,966 because you can't properly digest. 120 00:06:32,000 --> 00:06:37,266 {\an8}♪♪ 121 00:06:37,300 --> 00:06:40,166 {\an1}-So, this is what we call blue corn mush. 122 00:06:40,200 --> 00:06:43,533 {\an1}In Navajo, it's called Tóshchíín. 123 00:06:43,566 --> 00:06:46,133 {\an1}It's like a porridge. 124 00:06:46,166 --> 00:06:50,700 {\an1}The corn itself is really easy on the stomach, 125 00:06:50,733 --> 00:06:54,100 {\an1}and then we add juniper ash 126 00:06:54,133 --> 00:06:57,000 {\an1}to the roasted corn, 127 00:06:57,033 --> 00:06:58,833 {\an1}and then with the ash mixed in, 128 00:06:58,866 --> 00:07:01,933 {\an1}it is a really good source of energy 129 00:07:01,966 --> 00:07:04,733 that'll last for quite a long time. 130 00:07:04,766 --> 00:07:06,900 {\an8}♪♪ 131 00:07:06,933 --> 00:07:10,600 {\an1}-Starches like corn break down into glucose in the gut, 132 00:07:10,633 --> 00:07:15,400 {\an1}and getting that sugar before a run is crucial for Shaun. 133 00:07:15,433 --> 00:07:17,600 {\an1}But it doesn't happen instantly. 134 00:07:17,633 --> 00:07:19,866 {\an1}Luckily, a while ago, humans discovered 135 00:07:19,900 --> 00:07:24,366 {\an1}how to jump-start the breakdown before we ever take a bite. 136 00:07:24,400 --> 00:07:29,233 {\an8}♪♪ 137 00:07:29,266 --> 00:07:33,233 {\an1}-We don't know exactly when hominids started using fire. 138 00:07:33,266 --> 00:07:34,733 {\an7}You know, it could have been as long ago 139 00:07:34,766 --> 00:07:36,933 {\an7}as 2 million years ago, 2 1/2 million years ago, 140 00:07:36,966 --> 00:07:39,100 {\an7}perhaps longer than that. 141 00:07:39,133 --> 00:07:41,933 {\an8}♪♪ 142 00:07:41,966 --> 00:07:44,900 {\an1}But one of the major things that it did for us 143 00:07:44,933 --> 00:07:48,000 {\an1}was to allow us to cook our food 144 00:07:48,033 --> 00:07:51,566 {\an1}and to unlock more nutrients. 145 00:07:51,600 --> 00:07:55,366 {\an1}-Cooking releases about 80% more energy than raw food. 146 00:07:55,400 --> 00:07:57,600 {\an8}♪♪ 147 00:07:57,633 --> 00:08:00,266 That's great news for an endurance runner, 148 00:08:00,300 --> 00:08:02,566 {\an1}especially because exercise actually 149 00:08:02,600 --> 00:08:04,966 {\an1}makes digestion slow down. 150 00:08:05,000 --> 00:08:09,300 {\an8}♪♪ 151 00:08:09,333 --> 00:08:12,333 {\an1}-Running and digestion are both really active processes 152 00:08:12,366 --> 00:08:16,633 {\an1}in the sense that they both require a lot of blood flow. 153 00:08:16,666 --> 00:08:18,433 So somebody who's an endurance runner, 154 00:08:18,466 --> 00:08:20,466 {\an1}a lot of blood flow gets diverted away 155 00:08:20,500 --> 00:08:21,933 {\an1}from other parts of the body 156 00:08:21,966 --> 00:08:23,666 {\an1}and, in particular, the digestive system 157 00:08:23,700 --> 00:08:27,333 {\an1}and gets diverted to the large muscles in the body. 158 00:08:27,366 --> 00:08:29,433 {\an8}♪♪ 159 00:08:29,466 --> 00:08:31,300 {\an1}-One of the things I had to learn really early 160 00:08:31,333 --> 00:08:34,966 {\an1}in running these distances was to be able to eat enough 161 00:08:35,000 --> 00:08:38,300 {\an1}to have enough energy and fuel during the long runs, 162 00:08:38,333 --> 00:08:40,466 {\an1}but at the same time, not too much 163 00:08:40,500 --> 00:08:42,933 {\an1}to feel heavy and bogged down. 164 00:08:42,966 --> 00:08:45,066 Scoop in there. 165 00:08:45,100 --> 00:08:47,466 {\an8}♪♪ 166 00:08:47,500 --> 00:08:50,500 {\an1}When I have blue corn mush before a morning run, 167 00:08:50,533 --> 00:08:52,966 I like to have it at least an hour before 168 00:08:53,000 --> 00:08:57,000 {\an1}just so my body has time to digest a little bit 169 00:08:57,033 --> 00:08:59,933 and absorb some of the nutrients. 170 00:08:59,966 --> 00:09:02,066 Yep. That's what I was raised on. 171 00:09:02,100 --> 00:09:04,066 {\an8}♪♪ 172 00:09:04,100 --> 00:09:08,333 {\an1}-Digestion really consists of six distinct phases. 173 00:09:08,366 --> 00:09:11,466 {\an1}The first is ingestion -- just taking the food in. 174 00:09:11,500 --> 00:09:13,466 {\an8}♪♪ 175 00:09:13,500 --> 00:09:16,733 {\an1}-When you eat, mouth saliva breaks food down 176 00:09:16,766 --> 00:09:19,900 {\an1}and binds it into a single mass, 177 00:09:19,933 --> 00:09:22,466 {\an1}ready to be swallowed into the esophagus. 178 00:09:22,500 --> 00:09:24,633 {\an8}♪♪ 179 00:09:24,666 --> 00:09:28,066 {\an1}Through a process of relaxing and contracting muscles, 180 00:09:28,100 --> 00:09:31,566 {\an1}the esophagus pushes the food on its way. 181 00:09:31,600 --> 00:09:35,333 {\an1}The pulses are so powerful that you could hang upside-down 182 00:09:35,366 --> 00:09:39,500 {\an1}and still move food against gravity into the stomach. 183 00:09:39,533 --> 00:09:46,366 {\an8}♪♪ 184 00:09:46,400 --> 00:09:49,233 {\an1}The stomach is basically a vat of acid, 185 00:09:49,266 --> 00:09:52,866 {\an1}so strong it can dissolve metal. 186 00:09:52,900 --> 00:09:57,400 {\an1}The juices kill off dangerous bacteria, 187 00:09:57,433 --> 00:10:01,900 {\an1}and enzymes turn the solid mass into liquid, 188 00:10:01,933 --> 00:10:04,833 {\an1}and then it's onto the small intestine. 189 00:10:04,866 --> 00:10:08,700 {\an8}♪♪ 190 00:10:08,733 --> 00:10:11,733 {\an1}It's here where glucose is finally extracted 191 00:10:11,766 --> 00:10:14,366 and then absorbed into the gut's lining, 192 00:10:14,400 --> 00:10:16,833 where it then enters the bloodstream. 193 00:10:16,866 --> 00:10:22,500 {\an8}♪♪ 194 00:10:22,533 --> 00:10:26,566 Now it is ready to refuel the body. 195 00:10:26,600 --> 00:10:31,166 {\an1}But glucose can't reach hungry cells all by itself. 196 00:10:31,200 --> 00:10:33,566 {\an1}It needs to be carried through the blood 197 00:10:33,600 --> 00:10:36,400 {\an1}by a hormone called insulin. 198 00:10:36,433 --> 00:10:38,500 {\an8}♪♪ 199 00:10:38,533 --> 00:10:41,666 {\an1}-Insulin is hugely important in glucose metabolism. 200 00:10:41,700 --> 00:10:44,033 {\an8}What do we mean? When you're eating, 201 00:10:44,066 --> 00:10:48,200 {\an7}you need insulin to come out and ferry that sugar 202 00:10:48,233 --> 00:10:49,633 {\an7}and those carbohydrates 203 00:10:49,666 --> 00:10:52,800 {\an1}where they're needed to convert it to energy. 204 00:10:52,833 --> 00:10:56,233 {\an1}Most of us know someone or have heard of someone with diabetes. 205 00:10:56,266 --> 00:10:57,800 Those are people who have problems 206 00:10:57,833 --> 00:11:00,133 {\an1}with their insulin system, 207 00:11:00,166 --> 00:11:03,733 {\an1}so they have trouble controlling their sugar levels. 208 00:11:03,766 --> 00:11:06,966 {\an8}♪♪ 209 00:11:07,000 --> 00:11:11,033 {\an1}-But how does glucose actually become fuel? 210 00:11:11,066 --> 00:11:16,266 {\an1}Well, your cells have doors, and insulin opens those doors. 211 00:11:16,300 --> 00:11:21,300 {\an8}♪♪ 212 00:11:21,333 --> 00:11:23,466 {\an1}Once the glucose is inside, 213 00:11:23,500 --> 00:11:27,133 {\an1}it burns into raw energy and heat. 214 00:11:27,166 --> 00:11:28,966 {\an1}Usually that requires oxygen. 215 00:11:29,000 --> 00:11:32,566 {\an1}But some cells, like muscles, can do it without... 216 00:11:32,600 --> 00:11:35,100 {\an8}♪♪ 217 00:11:35,133 --> 00:11:37,800 ...which tells us that this chemical process 218 00:11:37,833 --> 00:11:41,433 {\an1}evolved even before the atmosphere had oxygen. 219 00:11:41,466 --> 00:11:43,700 {\an8}♪♪ 220 00:11:43,733 --> 00:11:45,566 {\an1}Under normal circumstances, 221 00:11:45,600 --> 00:11:49,133 {\an1}insulin keeps the amount of sugar in your blood in range, 222 00:11:49,166 --> 00:11:53,266 and levels drop as glucose gets burned for gas. 223 00:11:53,300 --> 00:11:55,033 {\an1}But for a marathon runner, 224 00:11:55,066 --> 00:11:57,133 things work a little differently. 225 00:11:57,166 --> 00:11:59,400 {\an8}♪♪ 226 00:11:59,433 --> 00:12:04,533 {\an7}-During exercise, there is the suppression of insulin 227 00:12:04,566 --> 00:12:06,866 {\an7}which lowers blood sugar 228 00:12:06,900 --> 00:12:11,833 {\an1}so that we see in people who are doing intense activity, 229 00:12:11,866 --> 00:12:16,133 {\an1}their sugar levels can rise to almost diabetic levels, 230 00:12:16,166 --> 00:12:17,933 {\an1}because their bodies know 231 00:12:17,966 --> 00:12:22,800 {\an1}that they need that sugar to do the intense activity. 232 00:12:22,833 --> 00:12:26,366 {\an1}-And on the flip side, the cells of elite endurance athletes 233 00:12:26,400 --> 00:12:30,133 {\an1}are also much more sensitive to insulin -- 234 00:12:30,166 --> 00:12:32,300 {\an1}three times more, in fact. 235 00:12:32,333 --> 00:12:35,266 {\an8}♪♪ 236 00:12:35,300 --> 00:12:37,300 Glucose floods in 237 00:12:37,333 --> 00:12:39,133 {\an1}so an ultra-marathoner's body 238 00:12:39,166 --> 00:12:42,666 {\an1}can get more raw fuel to cells faster. 239 00:12:42,700 --> 00:12:45,133 During an ultra is one of those times 240 00:12:45,166 --> 00:12:48,333 {\an1}muscles have to burn glucose without oxygen. 241 00:12:48,366 --> 00:12:50,666 {\an8}♪♪ 242 00:12:50,700 --> 00:12:54,633 {\an1}When you're out of breath, you can bet your cells are, too. 243 00:12:54,666 --> 00:12:57,166 The upshot is that you can keep running, 244 00:12:57,200 --> 00:12:59,700 {\an1}but there are byproducts. 245 00:12:59,733 --> 00:13:04,600 {\an1}As you push on, lactic acid builds up, which means soreness. 246 00:13:04,633 --> 00:13:07,100 {\an8}♪♪ 247 00:13:07,133 --> 00:13:10,600 {\an1}At a certain point, even the most efficient bodies 248 00:13:10,633 --> 00:13:12,833 {\an1}start to break down. 249 00:13:16,633 --> 00:13:19,733 {\an1}-As I'm running, I'm paying attention to overall effort, 250 00:13:19,766 --> 00:13:22,900 {\an1}how my body's feeling inside, 251 00:13:22,933 --> 00:13:25,833 what the muscles are feeling like, 252 00:13:25,866 --> 00:13:28,166 {\an1}little aches and pains, 253 00:13:28,200 --> 00:13:31,233 {\an1}tightness all over the body. 254 00:13:31,266 --> 00:13:33,933 As you go further in an ultra-marathon, 255 00:13:33,966 --> 00:13:36,166 {\an1}those little, tiny aches and pains 256 00:13:36,200 --> 00:13:38,666 {\an1}have the potential to turn into something bigger 257 00:13:38,700 --> 00:13:41,500 {\an1}that could ultimately end your race early. 258 00:13:41,533 --> 00:13:43,600 {\an8}♪♪ 259 00:13:43,633 --> 00:13:47,100 {\an1}-All runners have felt muscle aches and exhaustion. 260 00:13:47,133 --> 00:13:49,200 {\an1}[ Slow-motion panting ] 261 00:13:49,233 --> 00:13:52,933 {\an1}But marathoners have to face hitting the wall. 262 00:13:52,966 --> 00:13:58,100 {\an8}♪♪ 263 00:13:58,133 --> 00:14:02,666 {\an1}It usually happens at about mile 20. 264 00:14:02,700 --> 00:14:05,300 {\an1}That's when the body's natural glucose reserves 265 00:14:05,333 --> 00:14:08,166 {\an1}are totally dried up. 266 00:14:08,200 --> 00:14:10,766 {\an1}The gas tank is empty. 267 00:14:10,800 --> 00:14:13,233 {\an8}♪♪ 268 00:14:13,266 --> 00:14:16,633 A fog settles in, 269 00:14:16,666 --> 00:14:21,000 {\an1}and focusing becomes increasingly difficult. 270 00:14:21,033 --> 00:14:23,233 {\an1}Some runners get cramps, 271 00:14:23,266 --> 00:14:26,600 {\an1}and others just can't continue the race... 272 00:14:26,633 --> 00:14:30,100 {\an8}♪♪ 273 00:14:30,133 --> 00:14:32,766 {\an1}...unless they refuel. 274 00:14:32,800 --> 00:14:38,766 {\an8}♪♪ 275 00:14:38,800 --> 00:14:41,266 {\an1}-About every 15 to 20 minutes, 276 00:14:41,300 --> 00:14:45,066 {\an1}I like to take a gel or blue corn mush. 277 00:14:45,100 --> 00:14:47,066 {\an8}♪♪ 278 00:14:47,100 --> 00:14:48,833 {\an1}-Every body is different, 279 00:14:48,866 --> 00:14:50,466 {\an1}and some people feel that during the run, 280 00:14:50,500 --> 00:14:53,500 {\an1}they need to take a small amount of carbohydrates or sugar 281 00:14:53,533 --> 00:14:55,600 {\an1}as they're running. Others get cramps from doing it. 282 00:14:55,633 --> 00:15:00,133 {\an1}Some people get diarrhea. It all depends on the body. 283 00:15:00,166 --> 00:15:02,166 -It's not about replacing calories. 284 00:15:02,200 --> 00:15:04,000 {\an1}It's about getting sugar into the blood 285 00:15:04,033 --> 00:15:10,533 {\an1}as quickly as possible to start reviving those overworked cells. 286 00:15:10,566 --> 00:15:14,500 {\an1}The trick is to refuel  before 287 00:15:10,566 --> 00:15:14,500 you run out of gas. 288 00:15:14,533 --> 00:15:17,900 {\an8}♪♪ 289 00:15:17,933 --> 00:15:20,566 {\an1}Our bodies can be pushed to extremes 290 00:15:20,600 --> 00:15:23,466 {\an1}as long as we know how to support them. 291 00:15:23,500 --> 00:15:25,800 {\an8}♪♪ 292 00:15:25,833 --> 00:15:31,200 {\an1}The record for longest run stands at 350 continuous miles. 293 00:15:31,233 --> 00:15:33,466 {\an8}♪♪ 294 00:15:33,500 --> 00:15:37,833 {\an1}-When I finish an ultra, I usually feel really good. 295 00:15:37,866 --> 00:15:40,066 {\an1}As a Navajo distance runner, 296 00:15:40,100 --> 00:15:43,366 {\an1}it's an enormous amount of connection -- 297 00:15:43,400 --> 00:15:47,566 {\an1}thinking about our loved ones, thinking about our ancestors, 298 00:15:47,600 --> 00:15:50,133 {\an1}and it's very emotional. 299 00:15:50,166 --> 00:15:55,300 {\an8}♪♪ 300 00:15:55,333 --> 00:15:59,233 {\an1}[ Indistinct conversations ] 301 00:15:59,266 --> 00:16:02,033 {\an1}-Chances are you don't eat with the same precision 302 00:16:02,066 --> 00:16:05,800 {\an1}as an endurance athlete. 303 00:16:05,833 --> 00:16:08,933 Most of us eat when we're hungry, 304 00:16:08,966 --> 00:16:11,566 {\an1}a few times a day. 305 00:16:11,600 --> 00:16:15,933 {\an1}But is inhaling food every few hours 306 00:16:15,966 --> 00:16:18,533 {\an1}actually what's best for us? 307 00:16:18,566 --> 00:16:21,100 {\an8}♪♪ 308 00:16:21,133 --> 00:16:23,866 {\an1}-Today, we have access to foods year-round 309 00:16:23,900 --> 00:16:25,700 that we wouldn't have had access to 310 00:16:25,733 --> 00:16:28,400 {\an1}through most of our evolutionary past. 311 00:16:28,433 --> 00:16:31,133 {\an8}♪♪ 312 00:16:31,166 --> 00:16:34,766 {\an1}Our bodies are adapted to dealing with periodic scarcity 313 00:16:34,800 --> 00:16:38,800 {\an1}that we don't encounter now. 314 00:16:38,833 --> 00:16:40,366 {\an1}-We evolved in a world 315 00:16:40,400 --> 00:16:44,733 where sometimes you just didn't catch dinner, 316 00:16:44,766 --> 00:16:47,900 {\an1}or frost killed the plants. 317 00:16:47,933 --> 00:16:50,400 {\an8}♪♪ 318 00:16:50,433 --> 00:16:52,966 {\an1}And obviously, we survived. 319 00:16:53,000 --> 00:16:57,133 {\an8}♪♪ 320 00:16:57,166 --> 00:16:59,966 {\an1}Hunger is a part of our DNA. 321 00:17:00,000 --> 00:17:04,500 {\an8}♪♪ 322 00:17:04,533 --> 00:17:07,700 {\an1}So while long-term starvation is bad, 323 00:17:07,733 --> 00:17:09,466 {\an1}choosing not to eat 324 00:17:09,500 --> 00:17:12,100 sometimes might actually be good. 325 00:17:12,133 --> 00:17:17,866 {\an8}♪♪ 326 00:17:17,900 --> 00:17:23,633 {\an8}♪♪ 327 00:17:23,666 --> 00:17:28,166 {\an1}-Food is a huge part of my life in every way. 328 00:17:28,200 --> 00:17:29,866 It's sustenance. 329 00:17:29,900 --> 00:17:34,100 {\an1}You know, it keeps me going, and it keeps me alive. 330 00:17:34,133 --> 00:17:37,266 {\an1}Food is also a part of my work, 331 00:17:37,300 --> 00:17:40,966 {\an1}and food is also meditation for me. 332 00:17:41,000 --> 00:17:43,333 {\an8}♪♪ 333 00:17:43,366 --> 00:17:46,133 {\an7}My name is Deepti Sharma. 334 00:17:46,166 --> 00:17:50,300 {\an8}I am a practicing spiritual Hindu. 335 00:17:50,333 --> 00:17:54,200 {\an8}♪♪ 336 00:17:54,233 --> 00:17:58,200 {\an1}Growing up, Hinduism was a pretty big part of my life, 337 00:17:58,233 --> 00:18:03,600 so I fast as part of my religious practice. 338 00:18:03,633 --> 00:18:06,933 {\an1}I've tried to incorporate those different beliefs 339 00:18:06,966 --> 00:18:09,000 and rituals into my everyday life today. 340 00:18:09,033 --> 00:18:10,866 [ Match strikes ] 341 00:18:10,900 --> 00:18:14,600 {\an1}[ Indistinct conversations, chanting ] 342 00:18:14,633 --> 00:18:17,533 {\an1}Hindus fast for a lot of different reasons. 343 00:18:17,566 --> 00:18:21,100 {\an8}♪♪ 344 00:18:21,133 --> 00:18:25,033 {\an1}It's a form of discipline. It's a form of cleansing, 345 00:18:25,066 --> 00:18:29,200 {\an1}to remember family members that have passed away. 346 00:18:29,233 --> 00:18:33,366 I grew up fasting for those reasons, 347 00:18:33,400 --> 00:18:34,833 and I continue to 348 00:18:34,866 --> 00:18:39,500 because I believe it's just a wonderful tradition. 349 00:18:39,533 --> 00:18:42,366 {\an1}-Fasting is a test of will. 350 00:18:42,400 --> 00:18:44,666 {\an8}♪♪ 351 00:18:44,700 --> 00:18:48,266 {\an1}That's probably why it's part of so many religions. 352 00:18:48,300 --> 00:18:52,233 {\an8}♪♪ 353 00:18:52,266 --> 00:18:54,833 {\an1}But it also has powerful physical effects 354 00:18:54,866 --> 00:18:56,700 inside the body. 355 00:18:56,733 --> 00:18:59,433 {\an1}-Digestion uses up a lot of resources from the body, 356 00:18:59,466 --> 00:19:01,300 {\an1}a lot of blood flow. 357 00:19:01,333 --> 00:19:04,633 {\an1}So when you fast, you basically allow your digestive tract 358 00:19:04,666 --> 00:19:07,066 to take a break. 359 00:19:07,100 --> 00:19:10,133 -And it benefits the rest of the body, too, 360 00:19:10,166 --> 00:19:12,966 because of our evolutionary past. 361 00:19:13,000 --> 00:19:16,666 {\an8}♪♪ 362 00:19:16,700 --> 00:19:18,766 {\an1}-Research actually suggests 363 00:19:18,800 --> 00:19:22,600 {\an1}that fasting might help our cognition, memory, 364 00:19:22,633 --> 00:19:25,766 ability to learn, and be better for our bodies. 365 00:19:25,800 --> 00:19:28,733 {\an8}♪♪ 366 00:19:28,766 --> 00:19:30,733 -If you're eating three meals a day, 367 00:19:30,766 --> 00:19:35,566 {\an1}your body relies on glucose for energy. 368 00:19:35,600 --> 00:19:39,766 {\an1}Whatever isn't immediately used by cells goes to the liver. 369 00:19:39,800 --> 00:19:41,966 It's the body's energy reservoir. 370 00:19:42,000 --> 00:19:44,500 {\an8}♪♪ 371 00:19:44,533 --> 00:19:46,833 {\an1}When you're not eating, the liver burns that sugar 372 00:19:46,866 --> 00:19:51,166 {\an1}and releases it into the blood. 373 00:19:51,200 --> 00:19:56,333 {\an1}But when you fast, all that changes. 374 00:19:56,366 --> 00:19:58,800 {\an1}After about eight hours of no food, 375 00:19:58,833 --> 00:20:01,300 {\an1}the liver runs out of sugar to burn, 376 00:20:01,333 --> 00:20:05,466 so you got to tap into a new resource -- fat. 377 00:20:05,500 --> 00:20:10,100 {\an8}♪♪ 378 00:20:10,133 --> 00:20:12,333 Under the skin, around internal organs, 379 00:20:12,366 --> 00:20:16,133 {\an1}and in between muscles are pockets of fat. 380 00:20:16,166 --> 00:20:18,900 {\an8}♪♪ 381 00:20:18,933 --> 00:20:20,633 {\an1}Fat cells travel to the liver, 382 00:20:20,666 --> 00:20:24,633 {\an1}and it breaks them down into acids called ketones. 383 00:20:24,666 --> 00:20:29,400 {\an8}♪♪ 384 00:20:29,433 --> 00:20:31,833 {\an1}Ketones can be used in the same way as glucose 385 00:20:31,866 --> 00:20:35,400 {\an1}by the brain, blood, and muscles to power on. 386 00:20:35,433 --> 00:20:39,166 {\an1}And they're actually a more efficient source of energy. 387 00:20:39,200 --> 00:20:41,600 {\an8}♪♪ 388 00:20:41,633 --> 00:20:44,633 {\an1}-Fasting seems to promote an increased production 389 00:20:44,666 --> 00:20:49,400 {\an1}of a protein called brain- derived neurotrophic protein, 390 00:20:49,433 --> 00:20:53,333 {\an1}and this seems to be something that increases new cells 391 00:20:53,366 --> 00:20:56,233 being laid down, both in the digestive tract, 392 00:20:56,266 --> 00:20:58,133 {\an1}as well as in the brain. 393 00:20:58,166 --> 00:21:03,233 {\an8}♪♪ 394 00:21:03,266 --> 00:21:05,733 {\an1}-I'm a working mother. I'm an entrepreneur. 395 00:21:05,766 --> 00:21:07,566 My schedule is all over the place, 396 00:21:07,600 --> 00:21:10,400 as in each day is very different for me. 397 00:21:10,433 --> 00:21:12,400 {\an8}♪♪ 398 00:21:12,433 --> 00:21:14,500 {\an1}So, a day of fasting for me 399 00:21:14,533 --> 00:21:19,000 is I usually try to eat one meal a day. 400 00:21:19,033 --> 00:21:21,666 {\an1}If in between, I feel sluggish or exhausted, 401 00:21:21,700 --> 00:21:24,133 I try to consume a piece of fruit, 402 00:21:24,166 --> 00:21:25,800 and I drink water throughout the day, 403 00:21:25,833 --> 00:21:29,900 because, for me, it's really hard. 404 00:21:29,933 --> 00:21:32,900 {\an1}-What Deepti does is called intermittent fasting, 405 00:21:32,933 --> 00:21:35,533 and it can take a couple different forms. 406 00:21:35,566 --> 00:21:39,500 {\an1}Some people don't eat for a full 24 hours. 407 00:21:39,533 --> 00:21:41,866 {\an1}Others just seriously limit their calories 408 00:21:41,900 --> 00:21:45,500 {\an1}once or twice a week. 409 00:21:45,533 --> 00:21:49,366 {\an1}-I try to adapt to what works for me and my lifestyle, 410 00:21:49,400 --> 00:21:52,033 {\an1}because it's important to take care of my body, 411 00:21:52,066 --> 00:21:55,366 {\an1}my health, my sanity, most importantly. 412 00:21:55,400 --> 00:21:57,500 {\an8}♪♪ 413 00:21:57,533 --> 00:22:00,133 {\an1}As I am spending time with other people 414 00:22:00,166 --> 00:22:01,533 {\an1}talking to them about work, 415 00:22:01,566 --> 00:22:05,266 {\an1}what I do, and what they do, 416 00:22:05,300 --> 00:22:06,933 {\an1}I started a company, FoodtoEat, 417 00:22:06,966 --> 00:22:09,366 where we partner with immigrant-, women-, 418 00:22:09,400 --> 00:22:14,700 {\an1}and minority-owned restaurants in New York City. 419 00:22:14,733 --> 00:22:17,300 {\an1}We love coming into restaurants, getting to know the owners. 420 00:22:17,333 --> 00:22:18,633 {\an1}Like, where are you guys from? 421 00:22:18,666 --> 00:22:20,566 Like, why did you start this restaurant? 422 00:22:20,600 --> 00:22:23,066 We essentially help these local restaurants 423 00:22:23,100 --> 00:22:25,600 {\an1}be able to book more catering opportunities 424 00:22:25,633 --> 00:22:27,633 {\an1}at large corporate offices. 425 00:22:27,666 --> 00:22:29,900 So, our clients are, like, The Skimm, 426 00:22:29,933 --> 00:22:32,100 {\an1}Microsoft, Warby Parker. -Wow. 427 00:22:32,133 --> 00:22:36,233 {\an1}-We love to get them to think about diversity and inclusion. 428 00:22:36,266 --> 00:22:38,933 {\an1}But before we onboard these restaurants, 429 00:22:38,966 --> 00:22:41,566 {\an1}we taste their food. 430 00:22:41,600 --> 00:22:44,366 -The first dish is a soup dumpling. 431 00:22:44,400 --> 00:22:47,766 -Wow. Wow. -Wow. Look at that. 432 00:22:47,800 --> 00:22:50,433 {\an1}-That looks amazing. 433 00:22:50,466 --> 00:22:54,433 {\an1}Those look so good. But I will not be eating today, 434 00:22:54,466 --> 00:22:56,366 {\an1}because I'm Hindu, and I'm actually fasting. 435 00:22:56,400 --> 00:22:58,566 -Wow. -Yeah. 436 00:22:58,600 --> 00:23:01,800 {\an8}♪♪ 437 00:23:01,833 --> 00:23:04,833 {\an1}-The fact that fasting is mostly mind over matter 438 00:23:04,866 --> 00:23:06,533 {\an1}is particularly tough, 439 00:23:06,566 --> 00:23:09,033 {\an1}considering how hardwired that connection is 440 00:23:09,066 --> 00:23:11,700 {\an1}between our stomach and our brain. 441 00:23:11,733 --> 00:23:17,500 {\an1}-Digestion begins long before the food actually hits the gut. 442 00:23:17,533 --> 00:23:19,966 {\an1}In fact, the thought of food or the smell of food 443 00:23:20,000 --> 00:23:23,966 {\an1}can actually stimulate the release of digestive enzymes. 444 00:23:24,000 --> 00:23:28,766 {\an8}♪♪ 445 00:23:28,800 --> 00:23:30,933 -When we see something appetizing, 446 00:23:30,966 --> 00:23:32,866 {\an1}receptors in the brain fire signals 447 00:23:32,900 --> 00:23:35,433 for the mouth to start producing saliva 448 00:23:35,466 --> 00:23:38,766 {\an1}to help break down that food before we even swallow it. 449 00:23:38,800 --> 00:23:40,766 {\an8}♪♪ 450 00:23:40,800 --> 00:23:42,300 {\an1}Within our saliva is an enzyme 451 00:23:42,333 --> 00:23:45,533 that kick-starts the chemical part of digestion, 452 00:23:45,566 --> 00:23:48,800 {\an1}preparing the body for the task ahead. 453 00:23:48,833 --> 00:23:52,466 {\an8}♪♪ 454 00:23:52,500 --> 00:23:54,333 {\an1}-So I always bring somebody along with me 455 00:23:54,366 --> 00:23:56,633 {\an1}who gets to enjoy the food more than I do, I guess. 456 00:23:56,666 --> 00:23:58,333 -Give feedback. -Yeah, give feedback. 457 00:23:58,366 --> 00:24:01,100 {\an1}-I'm eating for two. -Okay. 458 00:24:01,133 --> 00:24:03,033 {\an1}-Where should I start? 459 00:24:03,066 --> 00:24:06,233 -Here you go. -There you go. Wow. 460 00:24:06,266 --> 00:24:11,233 {\an8}♪♪ 461 00:24:11,266 --> 00:24:13,566 -I'm so hungry. I haven't eaten anything. 462 00:24:13,600 --> 00:24:17,700 {\an1}This is definitely torture. [ Chuckles ] 463 00:24:17,733 --> 00:24:19,533 -The stomach is really fascinating 464 00:24:19,566 --> 00:24:23,500 {\an1}in how it can tell your brain, "I'm full," or, "I'm hungry." 465 00:24:23,533 --> 00:24:25,100 {\an1}Our brains actually get a signal 466 00:24:25,133 --> 00:24:26,766 when our stomach is stretched out 467 00:24:26,800 --> 00:24:30,033 {\an1}saying, "Oh, my gosh. I'm full. Don't eat any more." 468 00:24:30,066 --> 00:24:32,266 {\an1}And on the other hand, when our stomachs are empty, 469 00:24:32,300 --> 00:24:36,600 {\an1}this also triggers our brain in saying, "Eat and fill me up." 470 00:24:36,633 --> 00:24:40,500 {\an1}Our guts can directly affect our moods and vice-a-versa. 471 00:24:40,533 --> 00:24:43,533 {\an8}♪♪ 472 00:24:43,566 --> 00:24:45,333 -While scientists have connected fasting 473 00:24:45,366 --> 00:24:47,866 with an increase in mental flexibility, 474 00:24:47,900 --> 00:24:51,400 {\an1}they've also found an increase in hanger, 475 00:24:51,433 --> 00:24:53,600 the irritable, hot-tempered feeling 476 00:24:53,633 --> 00:24:57,866 {\an1}that comes along with hunger. 477 00:24:57,900 --> 00:25:01,100 {\an1}When we aren't eating, and glucose levels drop, 478 00:25:01,133 --> 00:25:04,066 adrenaline and cortisol levels rise. 479 00:25:04,100 --> 00:25:07,266 {\an8}♪♪ 480 00:25:07,300 --> 00:25:09,500 {\an1}These chemicals in the brain that trigger for hunger 481 00:25:09,533 --> 00:25:13,433 are the same ones that trigger for anger, rage, 482 00:25:13,466 --> 00:25:15,166 {\an1}and other emotions. 483 00:25:15,200 --> 00:25:17,500 {\an8}♪♪ 484 00:25:17,533 --> 00:25:23,000 {\an1}-We refer to the gut as the enteric nervous system, 485 00:25:23,033 --> 00:25:26,666 {\an1}and we have about five times as many neurons in the gut 486 00:25:26,700 --> 00:25:28,966 {\an1}as we have in the spinal cord. 487 00:25:29,000 --> 00:25:33,833 {\an1}90% of serotonin, the feel-good hormone, is produced in the gut, 488 00:25:33,866 --> 00:25:36,166 {\an1}and we know that many other neurotransmitters 489 00:25:36,200 --> 00:25:38,333 {\an1}are also produced in the gut. 490 00:25:38,366 --> 00:25:42,800 {\an1}So it really has a whole separate system in there 491 00:25:42,833 --> 00:25:46,566 {\an1}that is helping to regulate mood and feelings, et cetera. 492 00:25:46,600 --> 00:25:49,600 {\an1}-I can't wait to come back and to eat for real, 493 00:25:49,633 --> 00:25:53,100 {\an1}'cause that looks great. 494 00:25:53,133 --> 00:25:56,466 {\an1}When I'm fasting, my body definitely feels it. 495 00:25:56,500 --> 00:25:59,166 {\an1}There's a difference than when I'm stuffing my face. 496 00:25:59,200 --> 00:26:00,633 [ Chuckles ] 497 00:26:00,666 --> 00:26:02,466 My body does feel a little sluggish 498 00:26:02,500 --> 00:26:04,633 {\an1}and a little weaker. 499 00:26:04,666 --> 00:26:06,066 {\an1}It's a lot of discipline of, like, 500 00:26:06,100 --> 00:26:08,666 what you're able to push yourself through. 501 00:26:08,700 --> 00:26:14,166 {\an8}♪♪ 502 00:26:14,200 --> 00:26:19,666 {\an8}♪♪ 503 00:26:19,700 --> 00:26:21,833 {\an1}But there is this energy, this power 504 00:26:21,866 --> 00:26:23,800 {\an1}that comes from within. 505 00:26:23,833 --> 00:26:30,033 {\an8}♪♪ 506 00:26:30,066 --> 00:26:33,366 {\an1}-The fact that a lack of fuel might make you healthier 507 00:26:33,400 --> 00:26:36,000 {\an1}isn't the only irony lurking in the gut. 508 00:26:36,033 --> 00:26:38,233 {\an8}♪♪ 509 00:26:38,266 --> 00:26:42,033 {\an1}It's also home to a giant population of bacteria... 510 00:26:42,066 --> 00:26:44,400 {\an8}♪♪ 511 00:26:44,433 --> 00:26:46,466 {\an1}...that, instead of making you sick, 512 00:26:46,500 --> 00:26:49,533 {\an1}might actually be the key to a strong immune system. 513 00:26:49,566 --> 00:26:51,833 {\an8}♪♪ 514 00:26:51,866 --> 00:26:53,733 {\an1}See, despite being in the middle of our body, 515 00:26:53,766 --> 00:26:56,800 {\an1}the gut is our most direct connection 516 00:26:56,833 --> 00:26:59,566 {\an1}to the outside world. 517 00:26:59,600 --> 00:27:01,966 {\an1}Food brings with it pieces of nature, 518 00:27:02,000 --> 00:27:07,733 {\an1}and nature makes itself at home inside us. 519 00:27:07,766 --> 00:27:09,566 {\an1}There's a symbiotic relationship 520 00:27:09,600 --> 00:27:13,366 {\an1}between our own cells and foreign ones, 521 00:27:13,400 --> 00:27:17,100 an alien universe that runs right through us. 522 00:27:17,133 --> 00:27:19,266 {\an8}♪♪ 523 00:27:19,300 --> 00:27:21,533 -The microbiome essentially describes 524 00:27:21,566 --> 00:27:23,300 {\an1}the bacteria living in our gut. 525 00:27:23,333 --> 00:27:27,633 {\an1}Scientists estimate we have over 10 trillion bacteria in our gut, 526 00:27:27,666 --> 00:27:30,400 {\an1}which are playing a great role. 527 00:27:30,433 --> 00:27:33,433 {\an1}They help us break down food, reabsorb nutrients and vitamins, 528 00:27:33,466 --> 00:27:35,033 and even play a really critical role 529 00:27:35,066 --> 00:27:38,633 {\an1}in keeping out the bad bacteria. 530 00:27:38,666 --> 00:27:42,200 {\an1}-The gut is a diverse environment where our own cells, 531 00:27:42,233 --> 00:27:43,766 {\an1}food from outside, 532 00:27:43,800 --> 00:27:47,766 {\an1}and the bacteria that live within us all coexist. 533 00:27:47,800 --> 00:27:50,866 {\an8}♪♪ 534 00:27:50,900 --> 00:27:54,633 {\an1}And because bacteria and human cells are constantly touching, 535 00:27:54,666 --> 00:27:57,900 {\an1}it's a perfect place for the body to learn what's safe... 536 00:27:57,933 --> 00:28:01,033 {\an8}♪♪ 537 00:28:01,066 --> 00:28:03,133 {\an1}...and what's dangerous. 538 00:28:03,166 --> 00:28:06,866 {\an1}-Where is your immune system? It's in your gut. 539 00:28:06,900 --> 00:28:09,200 {\an1}-The thin mucus barrier that protects the gut 540 00:28:09,233 --> 00:28:14,033 {\an1}is home to 80% of all the immune cells in the body. 541 00:28:14,066 --> 00:28:17,366 {\an1}As we digest, these cells learn to tell the difference 542 00:28:17,400 --> 00:28:20,100 {\an1}between friend and foe. 543 00:28:20,133 --> 00:28:22,533 {\an8}♪♪ 544 00:28:22,566 --> 00:28:25,133 {\an1}They know that what we eat is fuel, 545 00:28:25,166 --> 00:28:27,466 {\an1}even though it comes from the outside. 546 00:28:27,500 --> 00:28:31,100 {\an1}And anything that can hurt us provokes a response. 547 00:28:31,133 --> 00:28:33,633 {\an8}♪♪ 548 00:28:33,666 --> 00:28:37,200 {\an1}-An intact intestinal membrane is really essential 549 00:28:37,233 --> 00:28:42,200 {\an1}for protecting us from toxins and keeping us healthy. 550 00:28:42,233 --> 00:28:46,600 {\an1}-But when these cells malfunction, 551 00:28:46,633 --> 00:28:50,166 {\an1}fuel can suddenly become poison. 552 00:28:50,200 --> 00:28:57,700 {\an8}♪♪ 553 00:28:57,733 --> 00:28:59,533 -Hey, guys. -Hi. 554 00:28:59,566 --> 00:29:03,200 [ Laughter ] 555 00:29:03,233 --> 00:29:05,600 {\an1}-Okay, I have some cream cheese 556 00:29:05,633 --> 00:29:07,933 {\an1}and carrots, your favorite. 557 00:29:07,966 --> 00:29:09,500 -Oh, yay. 558 00:29:09,533 --> 00:29:11,200 {\an1}-Do I use this for that? 559 00:29:11,233 --> 00:29:12,700 {\an1}-Mm-hmm, you can dip it. 560 00:29:12,733 --> 00:29:16,000 {\an1}It's all allergy-friendly. 561 00:29:16,033 --> 00:29:19,266 Is that good? [ Laughter ] 562 00:29:19,300 --> 00:29:22,700 {\an1}-The carrots are really hard. [ Laughs ] 563 00:29:22,733 --> 00:29:24,333 {\an8}-My name is Ava, 564 00:29:24,366 --> 00:29:28,100 {\an7}and I'm 11 years old. 565 00:29:28,133 --> 00:29:32,066 {\an1}I'm allergic to dairy, wheat, soy, 566 00:29:32,100 --> 00:29:36,600 fish, shellfish, nuts, tree nuts, 567 00:29:36,633 --> 00:29:39,166 {\an1}and I don't know if I said egg, but egg. 568 00:29:39,200 --> 00:29:41,700 {\an1}It is kind of scary to have all these allergies, 569 00:29:41,733 --> 00:29:43,900 {\an1}but, like, as long as you stay away from them, 570 00:29:43,933 --> 00:29:45,433 {\an1}they can't really hurt you. 571 00:29:45,466 --> 00:29:47,900 {\an1}I can be near dairy. I can be near nuts. 572 00:29:47,933 --> 00:29:50,066 {\an1}I just can't eat it or touch it. 573 00:29:50,100 --> 00:29:58,666 {\an8}♪♪ 574 00:29:58,700 --> 00:30:02,033 {\an1}-For a variety of reasons we don't quite understand, 575 00:30:02,066 --> 00:30:06,200 {\an1}some people are more predisposed to having allergies than others. 576 00:30:06,233 --> 00:30:12,100 {\an8}♪♪ 577 00:30:12,133 --> 00:30:14,933 {\an1}What happens in these people is the immune system 578 00:30:14,966 --> 00:30:18,100 {\an1}will see certain types of food as dangerous, 579 00:30:18,133 --> 00:30:21,500 attach onto it, and trigger this huge cascade. 580 00:30:21,533 --> 00:30:24,233 {\an8}♪♪ 581 00:30:24,266 --> 00:30:27,433 {\an1}-Whenever I have dairy or some other allergens, 582 00:30:27,466 --> 00:30:29,500 {\an1}then I'll probably start vomiting, 583 00:30:29,533 --> 00:30:31,866 {\an1}and I have to stay home from school, 584 00:30:31,900 --> 00:30:34,166 {\an1}but I'm anaphylactic to nuts, 585 00:30:34,200 --> 00:30:35,933 so they could potentially kill me 586 00:30:35,966 --> 00:30:38,333 if I didn't get the right treatment time. 587 00:30:38,366 --> 00:30:43,500 {\an8}♪♪ 588 00:30:43,533 --> 00:30:45,900 {\an1}It's really terrible when you go into anaphylactic shock, 589 00:30:45,933 --> 00:30:49,100 {\an1}'cause you start, like, grabbing at your throat. 590 00:30:49,133 --> 00:30:52,100 {\an1}It's like you're underwater, but you can't get out. 591 00:30:52,133 --> 00:30:55,433 {\an8}♪♪ 592 00:30:55,466 --> 00:30:59,100 {\an1}-The health of the G.I. tract is one of the main factors 593 00:30:59,133 --> 00:31:01,133 that's involved in allergic reactions 594 00:31:01,166 --> 00:31:03,166 {\an1}and why we're seeing so many people 595 00:31:03,200 --> 00:31:06,433 {\an1}who are having food allergies and food sensitivities. 596 00:31:06,466 --> 00:31:09,000 {\an8}♪♪ 597 00:31:09,033 --> 00:31:13,400 {\an1}-An allergy is basically a case of mistaken identity, 598 00:31:13,433 --> 00:31:17,266 {\an1}where the immune system sees food as toxic. 599 00:31:17,300 --> 00:31:23,433 {\an8}♪♪ 600 00:31:23,466 --> 00:31:25,133 {\an1}There are a lot of different immune cells 601 00:31:25,166 --> 00:31:27,900 involved in an allergic reaction, 602 00:31:27,933 --> 00:31:31,166 {\an1}but there's one special type of cell that starts it. 603 00:31:31,200 --> 00:31:33,800 {\an1}They're called dendritic cells. 604 00:31:33,833 --> 00:31:36,833 {\an8}♪♪ 605 00:31:36,866 --> 00:31:40,000 {\an1}And they live on the top layer of the gut's lining. 606 00:31:40,033 --> 00:31:42,733 {\an1}They're the messengers of the immune system, 607 00:31:42,766 --> 00:31:45,933 and their job is to spot threats. 608 00:31:45,966 --> 00:31:48,466 {\an8}♪♪ 609 00:31:48,500 --> 00:31:50,100 {\an1}When you eat something, 610 00:31:50,133 --> 00:31:53,766 {\an1}dendritic cells eat, too, in a way. 611 00:31:53,800 --> 00:31:55,800 They try a piece of what's passing through 612 00:31:55,833 --> 00:31:58,566 to find out whether it's safe or not. 613 00:31:58,600 --> 00:32:00,800 {\an8}♪♪ 614 00:32:00,833 --> 00:32:04,200 {\an1}Underneath this outer layer, deep in the gut's lining, 615 00:32:04,233 --> 00:32:07,533 {\an1}are other immune cells that can be activated fast. 616 00:32:07,566 --> 00:32:11,033 {\an8}♪♪ 617 00:32:11,066 --> 00:32:14,233 {\an1}Let's say these cells absorb milk or a nut 618 00:32:14,266 --> 00:32:16,400 {\an1}and decide it's dangerous. 619 00:32:16,433 --> 00:32:18,566 {\an8}♪♪ 620 00:32:18,600 --> 00:32:21,900 {\an1}They raise the alarm for other cells to go to war. 621 00:32:21,933 --> 00:32:24,033 {\an8}♪♪ 622 00:32:24,066 --> 00:32:27,533 {\an1}They release chemicals that attack the food. 623 00:32:27,566 --> 00:32:31,700 {\an1}One of the most common is called Immunoglobulin E. 624 00:32:31,733 --> 00:32:34,166 {\an1}-Now, IgE historically 625 00:32:34,200 --> 00:32:37,166 {\an1}was used to hunt down parasites in our body. 626 00:32:37,200 --> 00:32:39,066 {\an1}But in some people, for whatever reason, 627 00:32:39,100 --> 00:32:43,500 {\an1}the IgE will see food as foreign, which can cause 628 00:32:43,533 --> 00:32:47,900 all the symptoms we see with food allergies. 629 00:32:47,933 --> 00:32:51,300 -You may throw up or break out in hives -- 630 00:32:51,333 --> 00:32:54,866 {\an1}classic signs of the body trying to get rid of poison. 631 00:32:54,900 --> 00:32:57,300 {\an8}♪♪ 632 00:32:57,333 --> 00:32:59,366 {\an1}When the reaction happens once, 633 00:32:59,400 --> 00:33:02,766 {\an1}it will likely happen again. 634 00:33:02,800 --> 00:33:06,066 {\an1}Often, it starts early on. 635 00:33:06,100 --> 00:33:09,633 {\an1}-When Ava was born, she had a lot of feeding issues. 636 00:33:09,666 --> 00:33:14,133 {\an1}She would vomit every thing that ever went into her mouth. 637 00:33:14,166 --> 00:33:16,266 -We know that one of the contributors 638 00:33:16,300 --> 00:33:18,300 {\an1}to developing food allergies 639 00:33:18,333 --> 00:33:22,733 {\an1}is whether we've been exposed to a lot of germs early on. 640 00:33:22,766 --> 00:33:24,966 {\an8}♪♪ 641 00:33:25,000 --> 00:33:26,700 {\an1}-From the moment we're born, 642 00:33:26,733 --> 00:33:30,633 bacteria starts putting down roots in the gut. 643 00:33:30,666 --> 00:33:33,700 {\an1}-Breast milk encompasses the exact ratio of protein, 644 00:33:33,733 --> 00:33:36,800 {\an1}carbohydrates, and fat needed to give Baby nutrition, 645 00:33:36,833 --> 00:33:39,100 {\an1}but it also contains antibodies 646 00:33:39,133 --> 00:33:41,900 {\an1}to promote healthy gut bacteria growth 647 00:33:41,933 --> 00:33:45,566 {\an1}and to prevent the growth of some bad bacteria. 648 00:33:45,600 --> 00:33:49,133 {\an1}-Our infant immune system interacts with these bacteria, 649 00:33:49,166 --> 00:33:50,800 {\an1}and if all goes well, 650 00:33:50,833 --> 00:33:54,633 {\an1}this training makes it easy for us to process fuel. 651 00:33:54,666 --> 00:33:57,633 {\an1}But if the body doesn't get exposed to enough germs, 652 00:33:57,666 --> 00:34:02,000 {\an1}the immune system may never learn to fight the right stuff. 653 00:34:02,033 --> 00:34:05,100 {\an1}And instead, the body could end up attacking food. 654 00:34:05,133 --> 00:34:08,966 {\an8}♪♪ 655 00:34:09,000 --> 00:34:12,700 {\an1}Without the trillions of foreign organisms living inside us, 656 00:34:12,733 --> 00:34:17,033 {\an1}we're more susceptible to disease. 657 00:34:17,066 --> 00:34:19,766 {\an1}There are other effects, too. 658 00:34:19,800 --> 00:34:22,966 {\an8}♪♪ 659 00:34:23,000 --> 00:34:26,033 {\an1}The microbiome is also directly responsible 660 00:34:26,066 --> 00:34:28,766 {\an1}for keeping us energized. 661 00:34:28,800 --> 00:34:32,533 {\an1}-We are completely animated by our microbes. 662 00:34:32,566 --> 00:34:34,133 {\an1}We are really just the hive, 663 00:34:34,166 --> 00:34:36,966 {\an1}but without our microbes, we are an empty hive. 664 00:34:37,000 --> 00:34:40,200 {\an1}The microbes are the worker bees that are doing all the work. 665 00:34:40,233 --> 00:34:41,700 {\an1}They're synthesizing the vitamins. 666 00:34:41,733 --> 00:34:43,700 {\an1}They're breaking down the toxins. 667 00:34:43,733 --> 00:34:45,966 {\an1}They are digesting the food. 668 00:34:46,000 --> 00:34:48,133 {\an1}-They also play a role in fat storage 669 00:34:48,166 --> 00:34:50,366 and helping us with our blood sugar. 670 00:34:50,400 --> 00:34:53,266 So any alteration in our microbiome 671 00:34:53,300 --> 00:34:56,366 {\an1}can actually increase our risk of obesity or diabetes, 672 00:34:56,400 --> 00:34:58,266 and we can alter our gut bacteria 673 00:34:58,300 --> 00:35:02,000 {\an1}through lifestyle changes, diseases, antibiotics. 674 00:35:02,033 --> 00:35:04,666 {\an1}Research is still out on how we can go backwards, then, 675 00:35:04,700 --> 00:35:08,766 {\an1}and fix our gut bacteria to make ourselves healthy. 676 00:35:08,800 --> 00:35:10,433 {\an1}-Alright, so, eat, homework, 677 00:35:10,466 --> 00:35:13,566 and then off to basketball practice. 678 00:35:13,600 --> 00:35:16,533 {\an1}-We kind of live through life feeling like 679 00:35:16,566 --> 00:35:20,500 {\an1}there's this monster out there that could get her. 680 00:35:20,533 --> 00:35:23,166 {\an1}So in order to make life normal, 681 00:35:23,200 --> 00:35:28,866 {\an1}we make sure that Ava has all the safe alternatives. 682 00:35:28,900 --> 00:35:33,933 {\an1}Take the flaxseed milk and mix it in with the rice flour. 683 00:35:33,966 --> 00:35:36,233 {\an1}-Whether allergies can be completely reversed 684 00:35:36,266 --> 00:35:39,833 is a question we have yet to answer. 685 00:35:39,866 --> 00:35:42,533 {\an1}But it's no surprise that the solution might lie 686 00:35:42,566 --> 00:35:46,200 {\an1}in restoring balance to the microbiome. 687 00:35:46,233 --> 00:35:48,366 But let's rewind. 688 00:35:48,400 --> 00:35:51,033 {\an8}♪♪ 689 00:35:51,066 --> 00:35:53,700 {\an1}Now that we know allergies and the gut are connected, 690 00:35:53,733 --> 00:35:55,666 {\an1}here's another question -- 691 00:35:55,700 --> 00:35:58,600 {\an1}What hurts the gut in the first place? 692 00:35:58,633 --> 00:36:00,666 {\an8}♪♪ 693 00:36:00,700 --> 00:36:03,733 {\an1}-We're seeing so many people who are having food allergies, 694 00:36:03,766 --> 00:36:06,500 {\an1}and one of the main factors is we're exposed 695 00:36:06,533 --> 00:36:11,600 {\an1}to so many things that really are microbial disruptors, 696 00:36:11,633 --> 00:36:14,266 {\an1}that can affect our G.I. system 697 00:36:14,300 --> 00:36:17,666 {\an1}and that healthy ecosystem of bacteria. 698 00:36:17,700 --> 00:36:21,066 {\an1}We are exposed to so many pesticides and chemicals 699 00:36:21,100 --> 00:36:23,066 {\an1}through our food supply. 700 00:36:23,100 --> 00:36:26,466 {\an1}The average American child will have 18 courses of antibiotics 701 00:36:26,500 --> 00:36:28,333 {\an1}before their 18th birthday. 702 00:36:28,366 --> 00:36:30,666 {\an1}That's a time when we should be really stuffing our kids 703 00:36:30,700 --> 00:36:32,166 {\an1}full of vegetables 704 00:36:32,200 --> 00:36:35,400 {\an1}and trying to get them to avoid antibiotics. 705 00:36:35,433 --> 00:36:38,233 {\an1}Our microbiome ages with us as we age, 706 00:36:38,266 --> 00:36:42,833 {\an1}but the good news is that it becomes more resilient. 707 00:36:42,866 --> 00:36:44,966 {\an1}-Oh, that looks so good! 708 00:36:48,000 --> 00:36:50,300 I hope they make more foods for me, 709 00:36:50,333 --> 00:36:51,966 {\an1}like coconut whipped cream. 710 00:36:52,000 --> 00:36:53,666 It's delicious. 711 00:36:53,700 --> 00:36:57,100 {\an1}-Oh, that's a big bite. [ Laughs ] 712 00:36:57,133 --> 00:37:00,566 {\an1}What makes me hopeful is that she's capable. 713 00:37:00,600 --> 00:37:02,866 {\an1}As much as she's tempted, 714 00:37:02,900 --> 00:37:07,833 {\an1}she won't try food that may make her sick. 715 00:37:07,866 --> 00:37:10,966 {\an1}-I double-check the labels for all the food 716 00:37:11,000 --> 00:37:14,733 {\an1}and just make all safe stuff. 717 00:37:14,766 --> 00:37:17,133 {\an1}That way, I'm not hurt at all. 718 00:37:17,166 --> 00:37:23,200 {\an8}♪♪ 719 00:37:23,233 --> 00:37:24,866 {\an1}-Most broad-spectrum antibiotics 720 00:37:24,900 --> 00:37:27,833 will remove 1/3 of your gut bacteria. 721 00:37:27,866 --> 00:37:32,700 {\an8}♪♪ 722 00:37:32,733 --> 00:37:35,366 {\an1}So it's such a balancing act trying to figure out 723 00:37:35,400 --> 00:37:37,566 {\an1}how can we establish practices 724 00:37:37,600 --> 00:37:40,000 {\an1}that can keep us safe from diseases, 725 00:37:40,033 --> 00:37:42,166 {\an1}but at the same time, not going too far 726 00:37:42,200 --> 00:37:45,233 {\an1}so that we're endangering our health and our microbiome 727 00:37:45,266 --> 00:37:48,000 because we have super-sanitized ourselves. 728 00:37:48,033 --> 00:37:50,066 {\an8}♪♪ 729 00:37:50,100 --> 00:37:51,966 {\an1}-But a sanitized environment 730 00:37:52,000 --> 00:37:55,233 {\an1}doesn't totally decide your gut's fate. 731 00:37:55,266 --> 00:37:59,833 {\an8}♪♪ 732 00:37:59,866 --> 00:38:02,233 {\an1}We're also learning that it's much more dynamic 733 00:38:02,266 --> 00:38:04,300 {\an1}than other parts of the body. 734 00:38:04,333 --> 00:38:07,266 {\an1}-Based on a variety of factors, from environmental 735 00:38:07,300 --> 00:38:09,600 {\an1}and lifestyle factors to genetics, 736 00:38:09,633 --> 00:38:14,433 {\an1}our gut microbiome is changing constantly, all day, every day. 737 00:38:14,466 --> 00:38:17,700 {\an1}-It's like a microbial impression of your past 738 00:38:17,733 --> 00:38:22,033 and present, more unique than a fingerprint. 739 00:38:22,066 --> 00:38:26,400 {\an1}And it's not just bacteria. 740 00:38:26,433 --> 00:38:29,133 {\an1}There might be upwards of a trillion viruses 741 00:38:29,166 --> 00:38:33,200 {\an1}roaming through our bodies at any given time. 742 00:38:33,233 --> 00:38:38,633 {\an1}The microbiome is a living, breathing organism, 743 00:38:38,666 --> 00:38:41,233 {\an1}much like a garden, 744 00:38:41,266 --> 00:38:44,366 which means that we can cultivate it. 745 00:38:44,400 --> 00:38:53,800 {\an8}♪♪ 746 00:38:53,833 --> 00:39:03,300 {\an8}♪♪ 747 00:39:03,333 --> 00:39:12,766 {\an8}♪♪ 748 00:39:12,800 --> 00:39:22,166 {\an8}♪♪ 749 00:39:22,200 --> 00:39:31,633 {\an8}♪♪ 750 00:39:31,666 --> 00:39:33,700 {\an1}-There are definitely some negative processes 751 00:39:33,733 --> 00:39:36,000 {\an1}in the outside world that I think parallel 752 00:39:36,033 --> 00:39:40,366 what's going on in our digestive systems. 753 00:39:40,400 --> 00:39:42,466 {\an1}Just as we're destroying the external environment, 754 00:39:42,500 --> 00:39:44,866 we're destroying our internal environment 755 00:39:44,900 --> 00:39:46,433 {\an1}by being over-medicated 756 00:39:46,466 --> 00:39:49,133 {\an1}and not paying attention to the food we're eating. 757 00:39:49,166 --> 00:39:52,133 {\an8}♪♪ 758 00:39:52,166 --> 00:39:56,000 {\an1}-The microbiome is like a moss that sits on top of the lining 759 00:39:56,033 --> 00:39:59,433 {\an1}that separates the gut from the rest of the body. 760 00:39:59,466 --> 00:40:02,266 {\an8}♪♪ 761 00:40:02,300 --> 00:40:06,333 {\an1}It's one of the most diverse ecosystems on Earth, 762 00:40:06,366 --> 00:40:10,133 {\an1}controlled by more than 300,000 genes. 763 00:40:10,166 --> 00:40:13,100 {\an8}♪♪ 764 00:40:13,133 --> 00:40:15,033 {\an1}Human DNA by comparison 765 00:40:15,066 --> 00:40:18,533 comes from a pool of only 20,000 genes. 766 00:40:18,566 --> 00:40:21,100 {\an8}♪♪ 767 00:40:21,133 --> 00:40:24,466 {\an1}But if we deprive our microbes for too long, 768 00:40:24,500 --> 00:40:26,833 {\an1}the moss goes barren... 769 00:40:26,866 --> 00:40:28,933 {\an8}♪♪ 770 00:40:28,966 --> 00:40:31,533 {\an1}...and bad bacteria spread. 771 00:40:31,566 --> 00:40:34,866 {\an8}♪♪ 772 00:40:34,900 --> 00:40:40,200 {\an1}That makes it easier for other toxins to slip into the body. 773 00:40:40,233 --> 00:40:42,600 {\an1}The same goes for farmland. 774 00:40:42,633 --> 00:40:44,966 {\an1}When the soil is depleted by deforestation 775 00:40:45,000 --> 00:40:48,966 and pesticides, disease creeps in. 776 00:40:49,000 --> 00:40:58,800 {\an8}♪♪ 777 00:40:58,833 --> 00:41:08,666 {\an8}♪♪ 778 00:41:08,700 --> 00:41:18,500 {\an8}♪♪ 779 00:41:18,533 --> 00:41:28,266 {\an8}♪♪ 780 00:41:28,300 --> 00:41:38,266 {\an8}♪♪ 781 00:41:38,300 --> 00:41:42,500 {\an1}-So how do we restore a landscape that's been damaged? 782 00:41:42,533 --> 00:41:44,500 {\an8}♪♪ 783 00:41:44,533 --> 00:41:47,700 {\an1}-The really optimistic message about the microbiome 784 00:41:47,733 --> 00:41:51,200 {\an1}is we can change it. 785 00:41:51,233 --> 00:41:54,600 {\an1}I like to think about gut health as sort of threefold -- 786 00:41:54,633 --> 00:41:56,500 {\an1}remove, replace, and restore. 787 00:41:56,533 --> 00:42:00,433 {\an1}Remove all the things that are potentially causing problems, 788 00:42:00,466 --> 00:42:02,100 and that would be a lot of medications 789 00:42:02,133 --> 00:42:04,833 that are not absolutely necessary. 790 00:42:04,866 --> 00:42:07,966 {\an1}Replace -- What can we do to replace gut bacteria? 791 00:42:08,000 --> 00:42:10,400 {\an1}We could eat fermented food. We can roll in the dirt. 792 00:42:10,433 --> 00:42:12,166 We can get a dog. We can open a window. 793 00:42:12,200 --> 00:42:15,100 {\an1}We can be exposed to nature. 794 00:42:15,133 --> 00:42:18,633 {\an1}And lastly, restore -- How can we restore our microbiome? 795 00:42:18,666 --> 00:42:22,666 {\an1}We really get most of our gut bacteria from the food we eat. 796 00:42:22,700 --> 00:42:24,800 {\an1}In conservation ecology, rewilding means 797 00:42:24,833 --> 00:42:27,666 {\an1}reintroducing species into a landscape 798 00:42:27,700 --> 00:42:29,433 {\an1}where they've become extinct, 799 00:42:29,466 --> 00:42:33,933 {\an1}and we can apply those same principles to our gut. 800 00:42:33,966 --> 00:42:37,100 {\an1}-Whether they're in your gut or in the ground, 801 00:42:37,133 --> 00:42:42,166 good bacteria need fuel to thrive. 802 00:42:42,200 --> 00:42:46,833 {\an1}On Georges' land, that fuel comes from an unlikely source. 803 00:43:19,666 --> 00:43:23,833 {\an1}-The same fundamental building blocks of the physical world 804 00:43:23,866 --> 00:43:27,733 {\an7}that make up the food that ultimately becomes the energy 805 00:43:27,766 --> 00:43:30,700 {\an7}that fuels our mind and body 806 00:43:30,733 --> 00:43:34,033 {\an1}are also in our waste products. 807 00:43:34,066 --> 00:43:37,566 {\an1}-All organic matter can be turned into energy. 808 00:43:37,600 --> 00:43:42,400 {\an1}It's a cycle, which means that waste can become fuel... 809 00:43:42,433 --> 00:43:44,400 {\an8}♪♪ 810 00:43:44,433 --> 00:43:46,200 {\an1}...under the right conditions. 811 00:44:29,666 --> 00:44:31,800 {\an8}♪♪ 812 00:44:31,833 --> 00:44:34,733 -For most of us, stool is toxins, waste matter, 813 00:44:34,766 --> 00:44:36,366 {\an1}passing out of the body, 814 00:44:36,400 --> 00:44:39,466 {\an1}and it's mostly dead red blood cells and bacteria. 815 00:44:39,500 --> 00:44:41,633 {\an1}And it's the dead red blood cells that tend to give it 816 00:44:41,666 --> 00:44:46,266 {\an1}that brownish, nice, beautiful, chocolate color. 817 00:44:46,300 --> 00:44:49,633 {\an1}-And so what we do at SOIL is we try to think about, 818 00:44:49,666 --> 00:44:52,633 {\an8}how can we use the example of nature 819 00:44:52,666 --> 00:44:55,233 {\an7}to create a system 820 00:44:55,266 --> 00:44:58,733 {\an1}whereby the nutrients that we consume, 821 00:44:58,766 --> 00:45:00,966 {\an1}instead of going into the water, 822 00:45:01,000 --> 00:45:03,500 {\an1}where they pollute aquatic ecosystems, 823 00:45:03,533 --> 00:45:06,033 {\an1}actually get back onto the soil 824 00:45:06,066 --> 00:45:08,533 so that they can produce more food? 825 00:45:08,566 --> 00:45:11,166 And we do that by taking human poop 826 00:45:11,200 --> 00:45:15,033 {\an1}and turning it into incredible, fertile soil. 827 00:45:15,066 --> 00:45:19,333 {\an8}♪♪ 828 00:45:19,366 --> 00:45:22,700 -Even though it's organic matter, 829 00:45:22,733 --> 00:45:24,866 {\an1}if it's not treated properly, 830 00:45:24,900 --> 00:45:27,533 {\an1}human waste can be deadly. 831 00:45:27,566 --> 00:45:30,600 {\an1}[ Car horns blaring ] 832 00:45:30,633 --> 00:45:34,100 {\an1}-99% of human waste in Haiti 833 00:45:34,133 --> 00:45:36,766 {\an1}is going untreated into the environment. 834 00:45:36,800 --> 00:45:40,600 {\an1}Those pathogens are making their way into the water 835 00:45:40,633 --> 00:45:42,866 {\an1}that people use to drink, 836 00:45:42,900 --> 00:45:45,866 {\an1}and that's why waterborne disease continues to be 837 00:45:45,900 --> 00:45:49,100 {\an1}one of the leading causes of death in Haiti. 838 00:45:49,133 --> 00:45:51,600 But if you know how to treat it well, 839 00:45:51,633 --> 00:45:53,600 {\an1}then you can actually transform it 840 00:45:53,633 --> 00:45:57,666 {\an1}and harvest the amazing nutrients that it has within it. 841 00:45:57,700 --> 00:46:05,200 {\an8}♪♪ 842 00:46:05,233 --> 00:46:12,666 {\an8}♪♪ 843 00:46:12,700 --> 00:46:20,100 {\an8}♪♪ 844 00:46:20,133 --> 00:46:23,666 {\an1}-Human waste on its own would not reach the temperatures 845 00:46:23,700 --> 00:46:25,400 {\an1}to treat the pathogens, 846 00:46:25,433 --> 00:46:28,333 {\an1}but when you mix it with agricultural waste, 847 00:46:28,366 --> 00:46:31,300 {\an1}that's when you get that perfect mixture. 848 00:46:50,066 --> 00:46:53,500 {\an1}-Over time, the waste breaks down into compounds 849 00:46:53,533 --> 00:46:56,800 {\an1}that can be put back into the ecosystem. 850 00:47:18,600 --> 00:47:22,333 {\an1}-If you really want a healthy forest environment, 851 00:47:22,366 --> 00:47:27,800 {\an1}the best way to do that is to actually leave the forest alone. 852 00:47:27,833 --> 00:47:31,600 {\an1}How can we sort of stand back and allow this ecosystem 853 00:47:31,633 --> 00:47:34,500 {\an1}to really blossom on its own? 854 00:47:34,533 --> 00:47:36,500 {\an8}♪♪ 855 00:47:36,533 --> 00:47:39,300 {\an1}If you want a really healthy gastrointestinal track, 856 00:47:39,333 --> 00:47:40,833 {\an1}the best thing to do 857 00:47:40,866 --> 00:47:43,000 {\an1}is to really limit what you're putting in there 858 00:47:43,033 --> 00:47:44,833 {\an1}and limit it to food. 859 00:47:44,866 --> 00:47:49,566 {\an8}♪♪ 860 00:47:49,600 --> 00:47:52,166 {\an1}-The health of Georges' crops is actually more connected 861 00:47:52,200 --> 00:47:54,966 to your own gut than you might think. 862 00:47:55,000 --> 00:47:57,000 {\an8}♪♪ 863 00:47:57,033 --> 00:48:00,800 {\an1}Because just like plants need good soil to thrive, 864 00:48:00,833 --> 00:48:03,966 {\an1}the microbiome needs plants. 865 00:48:04,000 --> 00:48:06,900 {\an8}♪♪ 866 00:48:06,933 --> 00:48:10,300 {\an1}-Healthy bacteria like a lot of plant fiber. 867 00:48:10,333 --> 00:48:14,000 And plant fiber is mostly indigestible, 868 00:48:14,033 --> 00:48:15,533 {\an1}and it's indigestible 869 00:48:15,566 --> 00:48:17,300 {\an1}because it's really not there to feed us. 870 00:48:17,333 --> 00:48:20,733 {\an1}It's there to feed our gut bacteria. 871 00:48:20,766 --> 00:48:23,533 {\an1}When the fiber gets broken down by gut bacteria, 872 00:48:23,566 --> 00:48:25,133 {\an1}it's fermented into substances 873 00:48:25,166 --> 00:48:28,466 {\an1}that are really important for the health of the gut. 874 00:48:28,500 --> 00:48:31,400 {\an8}♪♪ 875 00:48:31,433 --> 00:48:35,000 {\an1}-After they break down fiber, gut bacteria release 876 00:48:35,033 --> 00:48:38,200 something called short-chain fatty acids -- 877 00:48:38,233 --> 00:48:40,700 {\an1}basically microbial poop. 878 00:48:40,733 --> 00:48:42,033 {\an1}Short-chain fatty acids 879 00:48:42,066 --> 00:48:44,633 {\an1}strengthen the lining of the colon. 880 00:48:44,666 --> 00:48:46,966 {\an1}This not only prevents disease, 881 00:48:47,000 --> 00:48:50,366 {\an1}it helps the departure of our own waste. 882 00:48:50,400 --> 00:48:54,900 {\an1}So you could say that the gut is doing its own recycling. 883 00:48:54,933 --> 00:48:57,533 {\an1}-What does a healthy gut look like? 884 00:48:57,566 --> 00:48:59,166 {\an1}A great example is a bacteria 885 00:48:59,200 --> 00:49:03,300 {\an1}called Faecalibacterium prausnitzii. 886 00:49:03,333 --> 00:49:05,533 {\an1}It's protective against colon cancer, 887 00:49:05,566 --> 00:49:08,600 {\an1}heart disease, and diabetes. 888 00:49:08,633 --> 00:49:11,233 {\an1}But you can't just sort of transport them in. 889 00:49:11,266 --> 00:49:13,966 {\an1}Just like when you're trying to rewild land, 890 00:49:14,000 --> 00:49:16,733 {\an1}you have to figure out, how do I create the right environment 891 00:49:16,766 --> 00:49:20,566 {\an1}to really encourage a growth of these indigenous species? 892 00:49:20,600 --> 00:49:22,866 {\an1}If you're not feeding the F. prausnitzii 893 00:49:22,900 --> 00:49:24,866 {\an1}a high-fiber plant diet, 894 00:49:24,900 --> 00:49:27,900 {\an1}they're not going to repopulate and recolonize your gut 895 00:49:27,933 --> 00:49:30,200 {\an1}in a sufficient number to be helpful. 896 00:49:30,233 --> 00:49:39,400 {\an8}♪♪ 897 00:49:39,433 --> 00:49:48,600 {\an8}♪♪ 898 00:49:48,633 --> 00:49:57,800 {\an8}♪♪ 899 00:49:57,833 --> 00:50:07,033 {\an8}♪♪ 900 00:50:07,066 --> 00:50:16,233 {\an8}♪♪ 901 00:50:16,266 --> 00:50:19,600 {\an1}-I like to sometimes say not we are what we eat, 902 00:50:19,633 --> 00:50:23,066 {\an1}but rather, we are what our cells eat. 903 00:50:23,100 --> 00:50:25,600 {\an1}I think it would be healthy for us as humans 904 00:50:25,633 --> 00:50:29,433 {\an1}to think about what they need. 905 00:50:29,466 --> 00:50:33,133 {\an1}When we think about what it takes to be a good gardener -- 906 00:50:33,166 --> 00:50:36,433 {\an1}watering those plants, giving them sun -- 907 00:50:36,466 --> 00:50:39,933 {\an1}we forget that our own bodies are also like a garden. 908 00:50:39,966 --> 00:50:42,200 -[ Chuckles ] 909 00:50:42,233 --> 00:50:47,933 {\an8}♪♪ 910 00:50:47,966 --> 00:50:50,100 {\an1}-What we know about this system 911 00:50:50,133 --> 00:50:53,866 {\an1}is changing more rapidly than any other. 912 00:50:53,900 --> 00:50:57,466 {\an8}♪♪ 913 00:50:57,500 --> 00:50:59,300 {\an1}-What excites me about our gut 914 00:50:59,333 --> 00:51:01,366 is that it's almost a symphony... 915 00:51:01,400 --> 00:51:03,366 {\an8}♪♪ 916 00:51:03,400 --> 00:51:06,800 {\an1}...between a half-dozen organs, 917 00:51:06,833 --> 00:51:10,466 {\an1}a ton of bacteria, 918 00:51:10,500 --> 00:51:13,033 {\an1}hormones, and chemicals. 919 00:51:13,066 --> 00:51:16,433 {\an1}It's more than just breaking down and digesting food. 920 00:51:16,466 --> 00:51:18,766 {\an1}If you strip away everything, 921 00:51:18,800 --> 00:51:21,433 we all feel the exact same thing. 922 00:51:21,466 --> 00:51:23,533 {\an8}♪♪ 923 00:51:23,566 --> 00:51:26,866 {\an1}We go through the exact same physiologic struggles. 924 00:51:26,900 --> 00:51:30,366 {\an1}-It's more than just an engine. 925 00:51:30,400 --> 00:51:33,466 {\an1}It's a unique footprint 926 00:51:33,500 --> 00:51:37,533 {\an1}and an entire universe. 927 00:51:37,566 --> 00:51:40,600 -It is influenced by so many things -- 928 00:51:40,633 --> 00:51:42,433 {\an1}by the food we eat, 929 00:51:42,466 --> 00:51:47,166 {\an1}by the places we've lived, the experiences we've had. 930 00:51:47,200 --> 00:51:52,666 {\an1}In fact, we refer to the gut as the second brain. 931 00:51:52,700 --> 00:51:55,966 {\an1}It reflects everything about us. 932 00:51:56,000 --> 00:51:58,600 {\an1}It's the hub. It's the center. 933 00:51:58,633 --> 00:52:01,900 {\an8}♪♪ 934 00:52:04,066 --> 00:52:09,633 {\an8}♪♪ 935 00:52:09,666 --> 00:52:15,833 {\an8}♪♪ 936 00:52:15,866 --> 00:52:18,666 {\an8}-To order "Human: The World Within" on DVD, 937 00:52:18,700 --> 00:52:20,833 {\an8}visit shopPBS.org 938 00:52:20,866 --> 00:52:23,133 {\an7}or call 1-800-PLAY-PBS. 939 00:52:23,166 --> 00:52:32,666 {\an8}♪♪