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{\an8}♪♪
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{\an1}-There's one ritual that happens
in every corner of the world.
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{\an1}Chances are, you did it today.
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{\an8}♪♪
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Over millennia...
6
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{\an1}humans have turned eating
into culture...
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{\an8}♪♪
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{\an1}...a way to celebrate
our roots...
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{\an8}♪♪
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{\an1}...to bring us together.
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{\an8}♪♪
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{\an1}But at the end of the day,
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{\an1}when you strip away
everything else...
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{\an8}♪♪
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{\an1}food is really just one thing --
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fuel.
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{\an8}♪♪
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{\an1}It's where you get the power
to live your life.
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{\an1}Even when you're sitting
completely still,
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{\an1}your body needs a lot of energy
to stay on.
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{\an8}♪♪
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{\an1}But nowhere is the need
for fuel more apparent...
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{\an1}than when you push yourself
to the absolute limit.
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{\an8}♪♪
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{\an8}♪♪
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{\an8}♪♪
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{\an7}-As a Navajo distance runner,
we run for very specific things.
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{\an1}It's the celebration of life.
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{\an1}It's a form of prayer.
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{\an1}It's a teacher. It shows us how
to overcome obstacles in life.
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And finally,
it's a form of medicine.
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It helps heal us.
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{\an8}♪♪
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{\an1}This is Navajo tea.
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{\an1}It's very hydrating.
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{\an8}♪♪
37
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{\an1}On a cold morning like this,
it's the perfect way
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{\an1}to start a cold, long run.
39
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{\an8}♪♪
40
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{\an1}Running in the Navajo culture
and the way that I was raised,
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{\an1}it's a part of life.
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{\an8}♪♪
43
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Whoo!
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{\an1}We get up, and we run
every morning to the East
45
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{\an1}to meet the Creator, at that
innocent time of the day,
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{\an1}the birth of that new day.
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{\an1}As we begin our run,
we start with a shout.
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{\an1}When we feel the connection
to the earth and to the sky
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{\an1}and to the Creator, we yell...
50
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Whoo!
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{\an1}...and announce that we're
thankful for all those deities.
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{\an1}[ Slow-motion panting ]
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{\an1}Our breath is breathing in
Father Sky.
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{\an1}The act of running is a prayer.
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{\an7}I'm Shaun Martin, I'm Navajo,
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{\an7}and I'm an ultra-marathon
runner.
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{\an8}[ Gunshot ]
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[ Bells ringing,
crowd cheering ]
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{\an1}-The marathon is considered
the ultimate test
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{\an1}of human endurance.
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{\an8}♪♪
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{\an1}But an ultra-marathon
is in a whole other league --
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{\an1}often upwards of 100 miles,
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{\an1}or four standard marathons
back to back to back to back.
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{\an8}♪♪
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{\an1}These feats are only for
an elite class of athletes...
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{\an8}♪♪
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{\an1}...and they send the body
to the edge of collapse.
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{\an8}♪♪
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{\an1}See, the human body
is an amazing machine,
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{\an1}capable of feats that seem
impossible to most of us.
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00:04:15,066 --> 00:04:19,866
{\an1}But like all machines,
it requires fuel.
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{\an1}Every one of our nearly
40 trillion cells
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{\an1}needs the juice to power on.
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00:04:26,266 --> 00:04:31,866
{\an1}And for us, it comes
in one form -- glucose.
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{\an1}It's a sugar that allows cells
to create energy.
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{\an8}♪♪
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{\an1}And it's locked inside
every plant and seed on earth.
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{\an8}♪♪
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{\an1}The trick is extracting it.
81
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{\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...
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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,
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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
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from your mouth,
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{\an1}through your intestines, and
all the way to the other end.
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00:05:22,266 --> 00:05:24,133
{\an7}-When I think of the gut,
I think of three things --
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00:05:24,166 --> 00:05:27,300
{\an7}I think of an engine,
I think of a tunnel,
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00:05:27,333 --> 00:05:29,633
{\an1}and I think of a strainer.
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00:05:29,666 --> 00:05:30,900
{\an1}It's the engine because
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00:05:30,933 --> 00:05:33,100
it really is
where the food comes in,
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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.
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00:05:38,666 --> 00:05:40,600
{\an1}It's a tunnel because
when you think about it,
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00:05:40,633 --> 00:05:42,800
{\an1}it's a hollow tube
that divides the body,
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so when something
is in your gut,
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00:05:45,300 --> 00:05:47,800
it's excluded
from the rest of the body.
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00:05:47,833 --> 00:05:49,366
{\an1}And I like to think of it
as a strainer.
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00:05:49,400 --> 00:05:51,700
{\an1}You dump something
into a strainer,
106
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{\an1}and the liquid goes through
into your little pot,
107
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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.
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00:06:06,233 --> 00:06:08,833
{\an1}And for an ultra-marathon runner
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00:06:08,866 --> 00:06:12,166
getting that fuel
is all about timing.
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{\an8}♪♪
113
00:06:14,366 --> 00:06:15,933
{\an1}-Running, especially
long-distance,
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00:06:15,966 --> 00:06:17,766
{\an1}is a really tricky challenge
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00:06:17,800 --> 00:06:20,500
{\an1}when it comes to taking in the
right amount of food and water
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00:06:20,533 --> 00:06:24,466
{\an7}to make sure you have
the sugar needed
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00:06:24,500 --> 00:06:26,800
to keep moving
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{\an1}without eating too much to the
point where you start cramping
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00:06:29,500 --> 00:06:31,966
because you can't
properly digest.
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{\an8}♪♪
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{\an1}-So, this is what we call
blue corn mush.
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{\an1}In Navajo, it's called
Tóshchíín.
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{\an1}It's like a porridge.
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00:06:46,166 --> 00:06:50,700
{\an1}The corn itself is really easy
on the stomach,
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00:06:50,733 --> 00:06:54,100
{\an1}and then we add juniper ash
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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
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{\an1}it is a really good source
of energy
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that'll last
for quite a long time.
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00:07:04,766 --> 00:07:06,900
{\an8}♪♪
131
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{\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.
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{\an1}But it doesn't happen instantly.
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{\an1}Luckily, a while ago,
humans discovered
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{\an1}how to jump-start the breakdown
before we ever take a bite.
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{\an8}♪♪
137
00:07:29,266 --> 00:07:33,233
{\an1}-We don't know exactly when
hominids started using fire.
138
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{\an7}You know, it could have been
as long ago
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{\an7}as 2 million years ago,
2 1/2 million years ago,
140
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{\an7}perhaps longer than that.
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{\an8}♪♪
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{\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
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{\an1}and to unlock more nutrients.
145
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{\an1}-Cooking releases about 80%
more energy than raw food.
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{\an8}♪♪
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That's great news
for an endurance runner,
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{\an1}especially because
exercise actually
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{\an1}makes digestion slow down.
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{\an8}♪♪
151
00:08:09,333 --> 00:08:12,333
{\an1}-Running and digestion are both
really active processes
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{\an1}in the sense that they both
require a lot of blood flow.
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So somebody
who's an endurance runner,
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00:08:18,466 --> 00:08:20,466
{\an1}a lot of blood flow
gets diverted away
155
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{\an1}from other parts of the body
156
00:08:21,966 --> 00:08:23,666
{\an1}and, in particular,
the digestive system
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{\an1}and gets diverted to
the large muscles in the body.
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{\an8}♪♪
159
00:08:29,466 --> 00:08:31,300
{\an1}-One of the things
I had to learn really early
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00:08:31,333 --> 00:08:34,966
{\an1}in running these distances
was to be able to eat enough
161
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{\an1}to have enough energy and fuel
during the long runs,
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{\an1}but at the same time,
not too much
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{\an1}to feel heavy and bogged down.
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Scoop in there.
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{\an8}♪♪
166
00:08:47,500 --> 00:08:50,500
{\an1}When I have blue corn mush
before a morning run,
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I like to have it
at least an hour before
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{\an1}just so my body has time
to digest a little bit
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and absorb
some of the nutrients.
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00:08:59,966 --> 00:09:02,066
Yep. That's what
I was raised on.
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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.
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{\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,
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00:09:19,933 --> 00:09:22,466
{\an1}ready to be swallowed
into the esophagus.
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{\an8}♪♪
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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.
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00:09:31,600 --> 00:09:35,333
{\an1}The pulses are so powerful
that you could hang upside-down
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00:09:35,366 --> 00:09:39,500
{\an1}and still move food against
gravity into the stomach.
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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,
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{\an1}so strong it can dissolve metal.
186
00:09:52,900 --> 00:09:57,400
{\an1}The juices kill off
dangerous bacteria,
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00:09:57,433 --> 00:10:01,900
{\an1}and enzymes turn the solid mass
into liquid,
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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.
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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.
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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}♪♪