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As humans, we've discovered
so many new things on this planet.

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We've even flown to the moon.

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But hardly anyone has really adventured
into their own gut.

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We feel a lot of shame about our gut.

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But it influences
so much about our health.

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About how we feel,
if we are overweight or not,

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{\an8}what kind of diseases we can get,

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{\an8}how our immune system is being trained,

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{\an8}and, really with that,
the course of our lives.

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The nation got a report card
on obesity today, and the country flunked.

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<i>Rates of colorectal cancer...</i>
<i>Heart disease...</i>

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<i>- </i> [reporter 3] <i>Irritable bowel syndrome...
- </i> [reporter 4] <i>Increase in autism...</i>

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<i>...depression, anxiety
are skyrocketing.</i>

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What is healthy?

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Why is eating painful?

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What changes
do I need to do to get healthy?

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Why's it so hard for me to lose weight?

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How do I still not know
what's right for my body?

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How do I fix my gut?

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Do I have to spend
$100 a month on supplements?

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{\an8}Mmm!

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There's a lot of noise
thrown at us.

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Is it diet?
Is it carbohydrates? Is it no diet?

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- And if you just look at...
...the gut...

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...all this gets much easier to understand.

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We really just think about our gut
as a place where our poop comes from.

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{\an8}But it turns out to be
the center of a biomedical revolution.

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Diseases like anxiety,
and depression, cancer,

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autism, Parkinson's
are all related to the gut.

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Huh?

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This is new science, tip of the iceberg.

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{\an8}There's another 97% left to discover.

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<i>♪ I've got a gut feeling ♪</i>

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We're getting to the point where
we can make a more precise definition

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about what you should eat.

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<i>♪ I've got a gut feeling, feeling ♪</i>

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The gut is flexible. It really changes
when we change the way we eat.

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And once we've realized that,
everything changes.

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Until I was 16 or 17,

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I was just as confused by my gut
as everyone else.

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I couldn't deal with lactose.

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I had a skin disease.

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I was suddenly chubby as a child,

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although there was
no apparent reason for it.

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And so I read a lot about the gut,

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and I realized that
when you really look at the organ,

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you find so many of those answers.

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One morning, my roommate
came into the kitchen and asked me,

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"Giulia, you love the gut.
You talk about it all the time."

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"How does pooping work?"

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And I had no idea.

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So, I went up to my room,
and I looked in, like, three books,

53
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and when I found out, I was like, "What?"

54
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"Even this part is really cool about it."

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There's nothing to shy away from, really.
All of it is cool.

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We feel guilty and shame a lot
when it comes to our gut.

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And it's completely crazy
when you think about it,

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'cause this is the organ
that keeps you alive.

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And as soon as you just know a few facts,
you feel a lot of respect for it.

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Science can help us navigate
the questions about our health.

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I remember when I did this the first time
with Professor Krammer, and he just said,

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"See? Everybody looks the same inside."

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We start with the esophagus.

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It'll transport food to the stomach,

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{\an8}which passes it on to the small intestine.

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{\an8}What's left goes to the large intestine,
the colon.

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{\an8}And whatever we really don't need
goes out of the butthole.

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And then we're done.

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{\an8}Gut science has been the hottest area
in all of biomedicine

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{\an8}for the last decade or more.

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{\an8}It is the missing part of the puzzle.

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{\an8}Our gut affects our whole body.

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{\an8}It can even affect
certain conditions in the brain.

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Wow!

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We've known for hundreds of years
that this is so important.

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All we have to do is look to our language.

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When we're disappointed, we're gutted.
When we're brave, we make gutsy moves.

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When we have... we're nervous,
we have butterflies in our tummy.

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The gut really is the second brain.

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Wow!

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And from an evolutionary perspective,
our brains have never existed

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without signals coming from the gut.

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I'm being swallowed by my gut.

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I mean, you know,
it's the gut fights back.

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This whole field
is disrupting modern medicine.

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This is an exhibit
that's based on a book

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that my sister and I did about the gut.

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And the purpose of it
is to just turn the inside out.

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This is probably better.

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This is much more accurate,
actually, when you look at it like this.

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The intestinal tract,
it's not a straight thing.

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It's a bit, you know,
crooked here, crooked there.

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The stomach, for example,
it goes like this.

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So on top of it, there's an air bubble.

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So when you really have a lot of air
in your stomach,

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and you want to get it out,
lay on your left side

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because then the air bubble
actually can go out quite nicely.

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Whee!

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And then if I were a food particle,
and I would arrive at the small intestine,

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then all these folds and villi
would stick out,

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and I would be like, "Ah!"

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And I could be, like, digested
and be taken up into the blood.

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What's interesting is that
we can't digest on our own.

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We need microbes
in order to do that properly.

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The tiniest virus
works with the small bacteria,

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works with a much larger yeast,
works with a super big human,

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and this is what we call the microbiome.

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Most people think
that bacteria are bad,

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but, actually, 99% of them
don't do anything to us,

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and some can even help us.

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Some bacteria have more important roles
than we could have imagined.

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If we let them live on us,
they'll actually lend us their skills.

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They help with digesting our food.

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Yummy!

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{\an8}They help to quiet inflammation
and make the immune system less likely

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{\an8}to cause autoimmune disease.

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Approximately 70%
of our immune system lives in our gut.

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Bacteria train that immune system

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to respond to bad organisms
that might have a consequence on health.

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Ouch!

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{\an8}They help produce chemicals
which we can't.

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Microbes can shape our hormones,
and they can make us feel hungry or full.

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{\an8}They can be communicating with the brain.
They're communicating with other organs.

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They shape our brain
early in life and as we get older.

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If you looked at the genes
in and on our bodies,

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we would be more than 99% microbial.

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We oftentimes believe that
our human genes determine our health,

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but now we know that the microbiome
is very central to being obese,

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being depressed, having allergies,
or how stressed or relaxed you'll feel.

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We don't know how big is the part
that it plays in these entities.

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For some people,
it might be really relevant,

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and for others, it might be smaller.

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Take one.

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Thank you.

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We may not want to admit it,

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but we all have problems with our gut
from time to time.

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People differ
in their relationship to food,

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in their diseases,
in their response to medication,

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in their overall life history.

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If I eat pretty much anything
that's not vegetables,

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I start getting stomach pains,
which makes my job incredibly difficult.

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You realize
how much you took for granted.

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{\an8}Like something as simple
as being able to poop.

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I've had to learn
to become grateful for the tiniest things.

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I've tried
to control my weight all kind of ways,

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{\an8}but I would lose a lot,

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{\an8}and I would gain
a whole lot more.

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I hear people say they're hungry,

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and they look very happy
after they've eaten.

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I'm jealous of those people
because I no longer feel hunger.

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We're trying
to understand what's going on

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with all this variance
that makes people different.

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We think the microbiome is key to that.

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In order for us
to understand our differences,

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we have to first look at
where our microbes come from.

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You're born
largely without microbes.

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{\an8}Microbes colonize you
once you enter the world.

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When we're born, this is really
the moment where it tips off everything.

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When a baby is born vaginally,

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they're being exposed
to the bacteria in the mom's vagina.

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And then, when you come out,

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the face is going down
in the direction to the butt.

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You also get some gut bacteria
because you're so close by the butt

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that you already get
your first microbial colonists.

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And they start making this
a habitable place to live

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for other microbes.

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We shape our microbiome
by all the little choices and adventures

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we have in our life.

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Whoever we kiss, what we put
in our mouth, where we travel.

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The food you eat,

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the relationships you have
with your siblings,

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whether you have pets, exercise, stress,

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{\an8}your experiences when you were a child,
whether you had adversity or not.

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Because of this,
everybody has a unique microbiome.

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So it's sort of this collection
of microbial memories.

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Knowing that the microbiome could be
the key to health is really exciting,

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because you can't change your genes,

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{\an8}but all of us have the ability
to change our own microbes

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{\an8}through simple changes
to our diet and our lifestyle.

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Perfectly greasy. Oh my God.

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{\an8}The industrialized microbiome
is probably pretty unhealthy

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{\an8}and may be pushing us towards a lot
of our most common and serious diseases.

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{\an8}That could result
in a lot of these chronic diseases

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{\an8}that are very, very prevalent,

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like obesity, diabetes,

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hypertension, food allergies.

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{\an8}So, I think the way we think
about disease needs to change.

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Big changes to our environment,
Western diet,

189
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the way babies are born, C-sections,

190
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baby formula,

191
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sanitation, antibiotics

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all lead to decreased
microbiome diversity.

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Exactly what we see
in the industrialized microbiome.

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I was a C-section baby,
who was breastfed for...

195
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I'm not entirely sure for how long.

196
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I'm always running
for my children or my job,

197
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so I'm always super stressed out.

198
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Five-time Nathan's Famous champion,
Takeru Kobayashi!

199
00:13:06,829 --> 00:13:10,958
I don't think
there's anything healthy

200
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about what I do.

201
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I wonder what damage I've done to my body.

202
00:13:24,638 --> 00:13:27,057
It does make me kind of wonder

203
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how that affects your health
and what that does to your microbiome.

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We've lost hundreds of species
in our gut.

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They've gone extinct.

206
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And what we're realizing now
is that the most important factors

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00:13:40,362 --> 00:13:44,366
of determining the health
of this microbial community is your diet.

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00:13:45,742 --> 00:13:50,455
There are some major deficiencies
in the typical American diet,

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even the typical American diet
that's healthy.

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Currently in the States,
nearly 60% of all the calories eaten

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are ultra-processed food.

212
00:14:09,516 --> 00:14:11,101
The food is ultra-refined.

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00:14:11,101 --> 00:14:15,522
It's been stripped of all its nutrients
of the original natural ingredients,

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00:14:15,522 --> 00:14:19,234
and then they add back in
all types of chemicals

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and large amounts of sugars.

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But people are confused about what to eat
because it's made to look healthy

217
00:14:26,241 --> 00:14:30,203
by adding labels on the packet
that say this is low-cal

218
00:14:30,203 --> 00:14:32,706
and therefore healthy,
or this has extra vitamins.

219
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When you look at
some of these labels in detail,

220
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really hard to work out
what's actually inside them.

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00:14:42,299 --> 00:14:44,134
That's actually not too bad,
that one.

222
00:14:44,134 --> 00:14:46,595
It's not?
I looked at it. It has tons of sugar.

223
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Does it? I couldn't see.

224
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It's 30% sugar. Yep.

225
00:14:51,516 --> 00:14:54,061
Just looking at this, it's fiber-packed,

226
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it's got fruit and nuts, it's got
dark chocolate, it's got sea salt.

227
00:14:57,230 --> 00:14:59,942
This to me, first look,
it looks pretty good.

228
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It's only when you
look into the ingredients,

229
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you see, "Oh! That is far too sugary."

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You... You see? I was fooled.

231
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It's hard to navigate
what you should be eating

232
00:15:12,621 --> 00:15:14,498
because you go to the supermarket,

233
00:15:14,498 --> 00:15:21,004
and the lists of powders and tonics
and things that you need just grows.

234
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<i>Can chlorophyll
prevent cancer?</i>

235
00:15:22,965 --> 00:15:24,591
<i>Medicinal mushrooms...</i>

236
00:15:24,591 --> 00:15:27,427
<i>- </i> [reporter 3] <i>Red wine's healthy...</i>
<i>Probiotics for your vagina.</i>

237
00:15:27,427 --> 00:15:29,304
<i>Spirulina. Chocolate.</i>

238
00:15:29,304 --> 00:15:30,889
<i>Collagen. Blueberry extract. Coffee!</i>

239
00:15:31,556 --> 00:15:37,270
So, yeah. I find the food world
and wellness culture incredibly confusing.

240
00:15:41,483 --> 00:15:44,903
<i>Today we're gonna make teriyaki chicken.</i>

241
00:15:44,903 --> 00:15:48,573
<i>We have... We have garlic, ginger, sugar,</i>

242
00:15:48,573 --> 00:15:52,619
{\an8}<i>soy sauce, sesame oil, and onions.</i>

243
00:15:53,745 --> 00:15:56,540
{\an8}<i>-First, you...</i>
- You have great confidence, I have to say.

244
00:15:56,540 --> 00:15:59,626
{\an8}<i>-</i> I was a confident cook when I was four.

245
00:15:59,626 --> 00:16:05,465
<i>Some soy sauce, a lot of ginger because
we can't get enough of that ginger.</i>

246
00:16:05,465 --> 00:16:06,717
<i>All of the garlic,</i>

247
00:16:06,717 --> 00:16:10,470
<i>because we never can get enough
of garlic either.</i>

248
00:16:10,470 --> 00:16:12,889
Cooking and food is truly in my blood,

249
00:16:12,889 --> 00:16:15,434
and it's something
I've been doing since I was really little.

250
00:16:16,768 --> 00:16:19,438
And now it's my passion
and my art and my career.

251
00:16:23,108 --> 00:16:26,987
I received my first Michelin star
when I was 23.

252
00:16:28,030 --> 00:16:32,993
I won Eater's Hottest Chef.
So ridiculous that that was even a thing.

253
00:16:33,702 --> 00:16:36,413
But you do feel the need
to cultivate this image

254
00:16:36,413 --> 00:16:40,167
of the goth, cute pastry chef
with tattoos.

255
00:16:40,167 --> 00:16:43,420
There was just a massive amount
of pressure on me,

256
00:16:43,420 --> 00:16:48,133
and so then I kind of
just let it get out of control.

257
00:16:51,595 --> 00:16:56,433
I was really anorexic
for a long time.

258
00:16:57,976 --> 00:17:02,814
But now, my eating disorder
has kind of shifted to orthorexia,

259
00:17:02,814 --> 00:17:08,403
where I'm very obsessed with wellness
and maximizing your nutrition.

260
00:17:09,446 --> 00:17:13,158
So this is, yeah, like,
guarana, suma, reishi, lion's mane,

261
00:17:13,158 --> 00:17:16,578
<i>Cordyceps,</i> the spirulina,
<i>Chlorella,</i> moringa.

262
00:17:18,330 --> 00:17:19,831
Basically, I eat a lot of vegetables

263
00:17:19,831 --> 00:17:22,501
and then supplement it
with potions and powders

264
00:17:22,501 --> 00:17:25,212
and things that the Internet tells me
that I probably need.

265
00:17:28,882 --> 00:17:31,259
I have taken so many things out of my diet

266
00:17:31,259 --> 00:17:34,679
and tried to reintroduce,
you know, "fun foods."

267
00:17:36,264 --> 00:17:39,559
But when I eat sugar,
pork, butter, things like that,

268
00:17:39,559 --> 00:17:42,437
then I feel bloated,
and I feel like I have to throw up

269
00:17:42,437 --> 00:17:44,564
for three, four days afterwards.

270
00:17:46,733 --> 00:17:50,445
Which is really hard because I am trying
to fix my relationship with food.

271
00:17:51,488 --> 00:17:55,117
And then when it feels like
your body is betraying you,

272
00:17:56,034 --> 00:17:57,828
it's, um...

273
00:17:57,828 --> 00:18:01,206
It's hard to... to get past that.

274
00:18:06,378 --> 00:18:09,840
I think ultimately
I would really love to know

275
00:18:10,423 --> 00:18:13,051
what I should be eating,
or what I shouldn't be eating,

276
00:18:13,760 --> 00:18:16,930
and what healthy is for me, specifically.

277
00:18:23,353 --> 00:18:27,107
When my patients ask me,
"What makes a microbiome healthy?"

278
00:18:27,107 --> 00:18:29,025
I like to compare it to a forest.

279
00:18:31,486 --> 00:18:35,532
You can't put a few healthy plants in it
and expect everything to change.

280
00:18:36,616 --> 00:18:38,660
A forest needs a healthy balance

281
00:18:38,660 --> 00:18:43,999
where the plants and the life can be okay
with the circumstances,

282
00:18:43,999 --> 00:18:47,043
with the light, with the water,
with the nutrients from the soil

283
00:18:47,043 --> 00:18:48,962
and function together.

284
00:18:51,840 --> 00:18:55,260
Our gut bacteria,
they want just a few grams of fiber

285
00:18:55,260 --> 00:18:58,138
from vegetables and fruits every day,

286
00:18:58,138 --> 00:19:02,475
and it's weird
that it's so hard for us to manage this.

287
00:19:03,435 --> 00:19:06,188
Current recommendations
in the United States suggest

288
00:19:06,188 --> 00:19:10,567
{\an8}that we should be eating
28 to 40 grams of dietary fiber per day.

289
00:19:10,567 --> 00:19:14,696
{\an8}And we're only eating
15 grams in the average American diet.

290
00:19:14,696 --> 00:19:17,532
{\an8}The field of microbiome science
is realizing

291
00:19:17,532 --> 00:19:22,245
{\an8}that we probably should be eating
in excess of 50 grams per day.

292
00:19:56,321 --> 00:19:58,949
How much fiber
is in one hot dog?

293
00:20:00,742 --> 00:20:02,452
What? Zero grams!

294
00:20:05,872 --> 00:20:08,375
Whether you have meat
on your plate or not...

295
00:20:08,375 --> 00:20:11,253
You can be vegan, non-vegan.
Doesn't matter.

296
00:20:11,253 --> 00:20:16,007
The key is getting the diversity
of plants in all their forms,

297
00:20:16,007 --> 00:20:19,678
as many as you can
on your plate to feed your microbes.

298
00:20:21,471 --> 00:20:23,598
Why should I eat my veggies? You know?

299
00:20:23,598 --> 00:20:26,977
I'm a big fan of understanding this.
Of course, there are many nutrients in it,

300
00:20:26,977 --> 00:20:29,771
and not so many bad things
that are in processed foods.

301
00:20:32,607 --> 00:20:35,277
But also if the front part
of your body was see-through,

302
00:20:35,277 --> 00:20:39,572
you could actually see digestion,
and you would be able to very easily see

303
00:20:39,572 --> 00:20:42,242
the difference
between processed foods and vegetables.

304
00:20:43,493 --> 00:20:45,203
With processed foods, you could see

305
00:20:45,203 --> 00:20:47,872
that within the first centimeters
of the small intestine,

306
00:20:47,872 --> 00:20:50,166
it's basically all taken up in the blood.

307
00:20:51,584 --> 00:20:54,170
There's a surge of sugar
in the bloodstream,

308
00:20:54,170 --> 00:20:56,423
and we have to pack it
in the cells really fast.

309
00:20:56,423 --> 00:20:59,759
It's, like, almost a stressful event,
actually, for the body,

310
00:20:59,759 --> 00:21:02,887
because, "Where should I put
all this sugar?" You know?

311
00:21:02,887 --> 00:21:04,639
It has to really push it everywhere.

312
00:21:05,807 --> 00:21:08,226
But with the fiber
that we have in vegetables,

313
00:21:08,226 --> 00:21:09,978
it's just more stable.

314
00:21:10,937 --> 00:21:14,024
It would be taken up a little bit,
go further,

315
00:21:14,024 --> 00:21:15,900
be taken up a little bit, go further.

316
00:21:15,900 --> 00:21:17,819
It would even land in the colon

317
00:21:17,819 --> 00:21:21,323
and would be a good source of food
for the microbes there.

318
00:21:21,323 --> 00:21:22,240
Delicious!

319
00:21:22,240 --> 00:21:24,868
So it's
a completely different mode of digesting.

320
00:21:24,868 --> 00:21:27,871
You know,
like a long walk instead of sprinting.

321
00:21:32,334 --> 00:21:37,005
If a gut microbiome is very diverse,
has many different kinds of bacteria,

322
00:21:37,005 --> 00:21:39,382
it'll just have
this bouquet of possibilities

323
00:21:39,382 --> 00:21:41,926
to react to what life throws at us.

324
00:22:00,070 --> 00:22:03,323
<i>Kobayashi continues
to just pound 'em down.</i>

325
00:22:05,408 --> 00:22:09,454
<i>Putting on a clinic.
Look at him go. He's moving his arms and...</i>

326
00:22:10,038 --> 00:22:14,751
So what happens if we don't eat
enough fiber to feed these microbes?

327
00:22:14,751 --> 00:22:17,212
<i>Takeru Kobayashi!</i>

328
00:22:17,212 --> 00:22:20,340
If you're not feeding
your gut microbes dietary fiber,

329
00:22:20,340 --> 00:22:22,759
your gut microbes will start eating you.

330
00:22:24,969 --> 00:22:28,264
All these microbes are great.
They help your body a lot.

331
00:22:29,599 --> 00:22:31,017
But they're also microbes.

332
00:22:31,017 --> 00:22:34,938
So there has to be a friendly border
of respect, and this is produced by mucus.

333
00:22:36,022 --> 00:22:39,317
Mucus is a good way of doing that
because it's also a bit permeable,

334
00:22:39,317 --> 00:22:41,945
{\an8}so nutrients and everything
can come through,

335
00:22:41,945 --> 00:22:45,115
{\an8}but the microbes
are being held a little bit distant.

336
00:22:46,199 --> 00:22:48,993
Well, it turns out
if you stop eating dietary fiber...

337
00:22:48,993 --> 00:22:49,994
No! No! No!

338
00:22:49,994 --> 00:22:52,997
...the gut microbes
still need to eat something,

339
00:22:52,997 --> 00:22:57,127
so they will start eating
that mucus lining as a backup food source.

340
00:22:58,378 --> 00:23:01,589
And gradually, over time,
they'll deplete that mucus lining.

341
00:23:02,424 --> 00:23:05,760
Your bacteria are going
to places in the body

342
00:23:05,760 --> 00:23:07,303
where they're not supposed to go.

343
00:23:08,471 --> 00:23:11,808
And when immune cells
that reside there see that,

344
00:23:11,808 --> 00:23:14,060
- they go into a defense mode.

345
00:23:15,145 --> 00:23:17,897
And this can cause
a battle of inflammation,

346
00:23:17,897 --> 00:23:22,026
and it can change
the microbial composition of your gut.

347
00:23:22,735 --> 00:23:26,114
And that is one of the things
that can lead to many diseases

348
00:23:26,114 --> 00:23:28,074
like inflammatory bowel disease,

349
00:23:28,074 --> 00:23:30,869
or some types of irritable bowel syndrome.

350
00:23:36,082 --> 00:23:39,627
When we started
to explore chronic inflammatory diseases,

351
00:23:39,627 --> 00:23:42,046
scientists had this thought of,

352
00:23:42,046 --> 00:23:45,216
can we find <i>the</i> microbe
or the microbial community

353
00:23:45,216 --> 00:23:49,220
that makes this disease
or creates that feeling that's bad?

354
00:23:49,888 --> 00:23:53,641
But now when we think about
how this ecosystem interacts,

355
00:23:53,641 --> 00:23:57,479
we have this newer approach
where we also ask ourselves

356
00:23:57,479 --> 00:24:01,399
if we are missing certain bacteria
that are usually there to protect us.

357
00:24:14,454 --> 00:24:16,414
My name is Daniell Koepke,

358
00:24:16,414 --> 00:24:20,793
{\an8}and I am a clinical psychology
doctoral student.

359
00:24:21,794 --> 00:24:25,089
It's really hard for me to remember
what it was like to eat food

360
00:24:25,089 --> 00:24:31,054
before it became associated
with anxiety and pain and discomfort.

361
00:24:32,180 --> 00:24:36,518
When I was in undergrad,
I had a pretty bad diet.

362
00:24:37,060 --> 00:24:40,271
And that diet, the high-sugar foods

363
00:24:40,271 --> 00:24:43,733
and the absence
of more fruits and vegetables,

364
00:24:43,733 --> 00:24:45,693
led to IBS-like symptoms.

365
00:24:46,277 --> 00:24:48,780
So I was experiencing indigestion,

366
00:24:48,780 --> 00:24:51,157
stabbing pains from trapped gas,

367
00:24:51,157 --> 00:24:54,285
constipation, not being able
to go to the bathroom at all.

368
00:24:55,995 --> 00:25:00,667
When you have multiple gut symptoms
that can't be easily put into a box,

369
00:25:00,667 --> 00:25:03,294
a lot of doctors don't know what to do.

370
00:25:04,420 --> 00:25:07,173
Antibiotics are given out
like candy.

371
00:25:07,173 --> 00:25:09,509
"You don't feel good
or think you might have this thing?"

372
00:25:09,509 --> 00:25:10,843
"Here. Take some antibiotics."

373
00:25:12,387 --> 00:25:17,100
In the last five years, I've been on
six rounds of antibiotics in a year.

374
00:25:18,977 --> 00:25:21,980
I lost a lot of weight
when I started getting sick

375
00:25:21,980 --> 00:25:24,524
and had to cut all of these things
out of my diet.

376
00:25:26,317 --> 00:25:28,236
I don't know
how many things I can eat now,

377
00:25:28,236 --> 00:25:32,282
but it's probably
anywhere between 10 and 15.

378
00:25:33,408 --> 00:25:39,539
It feels really limiting,
and I often feel really deprived.

379
00:25:41,666 --> 00:25:48,006
So I have to take these supplements
to maintain my baseline functioning.

380
00:25:49,465 --> 00:25:52,010
These are even more supplements
that...

381
00:25:52,010 --> 00:25:55,972
...I've taken in the past
that no longer work. Um...

382
00:25:56,514 --> 00:25:58,558
I know that pills aren't the answer,

383
00:25:58,558 --> 00:26:04,856
{\an8}but I feel stuck because I don't know
how to grow these new bacteria that I need

384
00:26:04,856 --> 00:26:07,358
{\an8}when I can't eat a lot of these foods, uh,

385
00:26:07,358 --> 00:26:10,903
{\an8}that are required
to, like, have a healthy gut microbiome.

386
00:26:13,281 --> 00:26:18,328
If we cut foods out of our diet,
we'll change our microbes drastically,

387
00:26:19,162 --> 00:26:21,789
because who can live there
if you don't feed them?

388
00:26:24,334 --> 00:26:27,045
And if we want
to reintroduce fiber,

389
00:26:27,045 --> 00:26:29,130
we'll have a far more difficult time.

390
00:26:30,214 --> 00:26:34,344
So people who suddenly
eat healthy again will be bloated,

391
00:26:34,344 --> 00:26:36,387
will have some stomach pain.

392
00:26:37,180 --> 00:26:40,516
So it's a process of changing their diet,
but not too drastically,

393
00:26:40,516 --> 00:26:44,562
in a way that all the microbes
in the gut can adjust.

394
00:26:46,773 --> 00:26:49,651
Since I've had
such a restrictive diet,

395
00:26:50,610 --> 00:26:56,699
I wonder was I also starving
the microbes in my body at the same time?

396
00:26:58,534 --> 00:27:01,371
And has that changed
how my body can process foods,

397
00:27:01,371 --> 00:27:03,915
and does that mean, like, my future,

398
00:27:03,915 --> 00:27:06,542
I'm always going to have issues
with eating something,

399
00:27:07,794 --> 00:27:10,254
or is it partially a mental block?

400
00:27:10,254 --> 00:27:13,966
I'm not really sure...
...what's going on.

401
00:27:15,385 --> 00:27:18,429
It's something that I would love
to actually learn more about.

402
00:27:27,105 --> 00:27:29,107
Oh. Cool.

403
00:27:46,708 --> 00:27:48,000
It's like Christmas.

404
00:27:48,626 --> 00:27:50,294
I wonder what this is.

405
00:27:51,003 --> 00:27:52,255
Oh no.

406
00:27:56,384 --> 00:27:59,595
It's weird. All of a sudden,
I don't care about being healthy anymore.

407
00:28:01,180 --> 00:28:04,016
"Collect one scoop of solid stool..."

408
00:28:05,101 --> 00:28:07,145
"...or four scoops of liquid..." Ooh!

409
00:28:07,145 --> 00:28:08,563
"...into tube."

410
00:28:09,272 --> 00:28:10,523
"Mix well."

411
00:28:10,523 --> 00:28:13,109
It's like the world's grossest recipe.

412
00:28:13,735 --> 00:28:17,363
Ooh! This is like a spoon.

413
00:28:18,030 --> 00:28:19,615
I guess you do this.

414
00:28:21,117 --> 00:28:23,035
I've always found the idea

415
00:28:23,035 --> 00:28:25,037
of gut testing really fascinating.

416
00:28:25,621 --> 00:28:28,124
It would be awesome if I could understand

417
00:28:28,124 --> 00:28:29,959
what's happening in my own body.

418
00:28:31,294 --> 00:28:34,172
I've tried
so many different things to lose weight.

419
00:28:34,881 --> 00:28:37,133
Hopefully, this might be the thing for me.

420
00:28:37,800 --> 00:28:41,095
I want the test
to tell me why I don't have an appetite.

421
00:28:41,095 --> 00:28:44,807
And about the relationship
between my organs and eating.

422
00:28:45,600 --> 00:28:48,853
I've never had
my gut microbiome tested.

423
00:28:48,853 --> 00:28:52,982
I don't think, at this point of time,
it makes a lot of sense.

424
00:28:53,858 --> 00:28:55,860
All the things you can do
to have a healthy gut,

425
00:28:55,860 --> 00:28:58,946
eating differently,
treating your gut nicer,

426
00:28:58,946 --> 00:29:02,617
you can do them
without having an analysis first.

427
00:29:04,035 --> 00:29:06,621
But if you just want to do
a fun experiment, go ahead.

428
00:29:06,621 --> 00:29:09,207
And for research, it's a great tool.

429
00:29:15,755 --> 00:29:18,216
At the beginning
of microbiome science,

430
00:29:18,216 --> 00:29:20,384
we were really our own guinea pigs.

431
00:29:21,302 --> 00:29:24,555
So myself and my colleagues
were collecting our own poop

432
00:29:24,555 --> 00:29:26,307
and sticking it in freezers.

433
00:29:28,100 --> 00:29:31,771
{\an8}So you take a little piece of used
toilet paper, you color the piece you swab

434
00:29:31,771 --> 00:29:34,023
{\an8}with a little bit of poop,
make it a bit brown,

435
00:29:34,023 --> 00:29:35,775
then we extract the DNA from that.

436
00:29:35,775 --> 00:29:39,737
But now we've expanded
to thousands of thousands of samples

437
00:29:39,737 --> 00:29:41,823
from thousands of people
around the United States

438
00:29:41,823 --> 00:29:43,407
and, indeed, around the world now.

439
00:29:47,620 --> 00:29:50,957
If you gave me your microbiome sample,
I wouldn't be able to tell you

440
00:29:50,957 --> 00:29:54,335
a hell of a lot
about how sick or healthy you are.

441
00:29:55,002 --> 00:29:59,507
I can only do that by comparing you
to a really large group of people

442
00:29:59,507 --> 00:30:00,800
and seeing how you fit.

443
00:30:02,385 --> 00:30:05,513
Does your microbiome
look like people who have asthma?

444
00:30:05,513 --> 00:30:06,597
Do you have asthma?

445
00:30:06,597 --> 00:30:09,016
Does your microbiome
look like people who are obese?

446
00:30:09,016 --> 00:30:10,518
Are you obese?

447
00:30:10,518 --> 00:30:12,728
If that's true,
then I can find a signature,

448
00:30:12,728 --> 00:30:14,522
which can help me unpin that.

449
00:30:15,857 --> 00:30:20,236
Each teaspoon of stool contains
terabytes and terabytes of information

450
00:30:20,236 --> 00:30:22,822
encoded in the DNA of the microbes.

451
00:30:22,822 --> 00:30:27,493
{\an8}So each dot on the screen represents
all the complexity of the microbiome

452
00:30:27,493 --> 00:30:30,705
{\an8}of one person distilled
just down to one point.

453
00:30:31,998 --> 00:30:34,417
So what this display shows you

454
00:30:34,417 --> 00:30:37,253
is what kinds of microbes
are shared between samples.

455
00:30:37,253 --> 00:30:39,338
So two samples that are close together

456
00:30:39,338 --> 00:30:42,633
are ones that have
very similar microbial communities,

457
00:30:42,633 --> 00:30:44,302
whereas samples that are far apart

458
00:30:44,302 --> 00:30:46,679
have entirely distinct communities
from one another.

459
00:30:50,224 --> 00:30:52,685
When we started
studying the gut microbiome,

460
00:30:52,685 --> 00:30:54,395
the field assumed

461
00:30:54,395 --> 00:30:57,899
that if we looked at the gut microbiome
of healthy Americans,

462
00:30:57,899 --> 00:31:01,903
we would get a good picture
of what a healthy microbiome is.

463
00:31:04,989 --> 00:31:08,200
This visualization shows
the differences between microbes

464
00:31:08,200 --> 00:31:11,120
{\an8}of the industrialized world
down at the bottom,

465
00:31:11,120 --> 00:31:14,707
{\an8}versus the less industrial world
up on the top there.

466
00:31:15,666 --> 00:31:19,712
{\an8}What you can see so clearly is how,
in the non-industrialized microbiome,

467
00:31:19,712 --> 00:31:21,464
{\an8}you have more diversity.

468
00:31:22,924 --> 00:31:26,093
So if we only focus
on the Western world,

469
00:31:26,093 --> 00:31:28,179
{\an8}then we are not getting a full picture

470
00:31:28,179 --> 00:31:32,266
{\an8}of what a healthy gut microbiome
composition looks like,

471
00:31:32,266 --> 00:31:33,893
{\an8}or looked like in the past.

472
00:31:46,405 --> 00:31:49,116
It's difficult to walk here.

473
00:31:52,620 --> 00:31:55,331
We're going
to traditional communities

474
00:31:55,331 --> 00:31:59,251
and asking people
to donate their... their... their poop.

475
00:31:59,251 --> 00:32:01,212
- Namaste.
- Namaste.

476
00:32:03,798 --> 00:32:05,800
When we go to communities

477
00:32:05,800 --> 00:32:07,426
and say "Can we collect your poop?"

478
00:32:07,426 --> 00:32:11,055
Most of the time people are like,
"Oh no, no, no. Poop? No. Poop, no."

479
00:32:12,098 --> 00:32:17,645
But when I explain to them what I'm doing,
they're like, "Sure. Why not?"

480
00:32:23,192 --> 00:32:27,446
It turns out that
the gut microbiome of rural populations

481
00:32:27,446 --> 00:32:29,323
have hundreds of more species

482
00:32:29,323 --> 00:32:32,868
that we just don't see
in the industrialized gut microbiome.

483
00:32:34,954 --> 00:32:40,418
By studying populations that are
still practicing traditional lives,

484
00:32:40,418 --> 00:32:42,503
we will begin to understand

485
00:32:42,503 --> 00:32:46,757
what microbes have been lost
from industrial populations,

486
00:32:47,466 --> 00:32:50,177
and how this is influencing
our overall health.

487
00:32:58,561 --> 00:33:00,187
{\an8}We ready?

488
00:33:00,187 --> 00:33:02,023
{\an8}Hi, Maya. Nice to meet you.

489
00:33:02,023 --> 00:33:05,359
{\an8}So would you like
to discuss your results now?

490
00:33:05,359 --> 00:33:06,694
Sure. Yeah.

491
00:33:06,694 --> 00:33:10,906
{\an8}What we found in our studies
is that overall, you're pretty healthy.

492
00:33:10,906 --> 00:33:12,783
It's definitely above average.

493
00:33:12,783 --> 00:33:15,703
{\an8}All those vegetables you're eating
every week have not gone to waste.

494
00:33:15,703 --> 00:33:16,620
Cool.

495
00:33:16,620 --> 00:33:20,833
{\an8}You know, I've also struggled with having
a disordered relationship with eating.

496
00:33:20,833 --> 00:33:23,753
I've always been very,
kind of, restrictive in my diet.

497
00:33:23,753 --> 00:33:26,130
{\an8}So, Maya, yeah,
many people think like you,

498
00:33:26,130 --> 00:33:30,468
{\an8}that just having
a really healthy kale salad every day

499
00:33:30,468 --> 00:33:32,595
{\an8}is going to keep them healthy.

500
00:33:32,595 --> 00:33:35,222
That's not as healthy as we thought.

501
00:33:35,222 --> 00:33:40,061
The more diversity you consume,
the more rich your microbiome will be,

502
00:33:40,061 --> 00:33:43,105
the more species of bacteria
that will be present inside your gut.

503
00:33:43,105 --> 00:33:48,319
And that does allow you to deal with
allergies and intolerances better.

504
00:33:48,319 --> 00:33:50,988
{\an8}- Yeah.
- It's not about restricting things.

505
00:33:50,988 --> 00:33:56,786
{\an8}It's about enlarging your world of foods
that are possible for you to eat.

506
00:33:56,786 --> 00:34:01,582
Well, I think part of the problem is that
I have some kind of, like, mental blocks

507
00:34:01,582 --> 00:34:03,417
for some foods, like pork,

508
00:34:03,417 --> 00:34:07,046
and occasionally my stomach
just reacts really poorly to it.

509
00:34:07,046 --> 00:34:09,173
{\an8}Is that something that I can overcome,

510
00:34:09,173 --> 00:34:12,968
{\an8}or is it just I'm never gonna eat bacon
ever again in my entire life?

511
00:34:12,968 --> 00:34:14,512
{\an8}Oh! Don't say that. Sounds horrible.

512
00:34:16,305 --> 00:34:18,599
- Yeah. It's a struggle, right?
- Yeah.

513
00:34:18,599 --> 00:34:21,727
We do think to alleviate it,

514
00:34:21,727 --> 00:34:24,980
introducing these things
in very small doses, microdosing,

515
00:34:24,980 --> 00:34:29,193
{\an8}and then building it up over time
into large doses can play a role.

516
00:34:29,193 --> 00:34:32,822
Try small amounts,
you know, bring them into your diet.

517
00:34:32,822 --> 00:34:35,407
And if you do that gradually over months,

518
00:34:35,407 --> 00:34:40,746
you might start to regain the ability
to eat a much wider range of foods.

519
00:34:40,746 --> 00:34:44,583
I do really love the idea
of microdosing chips, though.

520
00:34:44,583 --> 00:34:46,043
{\an8}Oh man. So do I now.

521
00:34:46,043 --> 00:34:48,629
Yeah. Yay, that's so exciting.

522
00:34:48,629 --> 00:34:51,590
I'm getting emotional
thinking about it. I'm sorry.

523
00:34:52,716 --> 00:34:57,054
But yeah, it's...
it's been a really long, hard road.

524
00:35:03,060 --> 00:35:06,689
I'm really excited by the idea
of microdosing potato chips.

525
00:35:08,566 --> 00:35:12,027
You know, just changing my diet
a little bit at a time.

526
00:35:13,154 --> 00:35:13,988
And it's been fun.

527
00:35:13,988 --> 00:35:17,283
I mean, I eat, like,
three potato chips a day sometimes,

528
00:35:17,283 --> 00:35:19,201
and I don't feel bad.

529
00:35:20,286 --> 00:35:23,455
It does make me wonder
if I'm eating the right things,

530
00:35:23,455 --> 00:35:28,127
or is it, something's changing chemically
in my brain?

531
00:35:45,519 --> 00:35:48,856
According to the world
and all these graphs and charts,

532
00:35:48,856 --> 00:35:53,611
because of my height and my weight,
I'm considered morbidly obese.

533
00:35:55,237 --> 00:35:56,780
I tried to control my weight before.

534
00:35:56,780 --> 00:35:59,283
I went and got
this expensive gym membership.

535
00:36:00,534 --> 00:36:01,869
I've tried diets.

536
00:36:01,869 --> 00:36:05,623
I've tried the weight loss medicine,
and it didn't work for me.

537
00:36:06,540 --> 00:36:12,129
I would lose a lot of weight at first,
and then it just comes right back.

538
00:36:14,048 --> 00:36:15,883
Diabetes runs in my family.

539
00:36:15,883 --> 00:36:18,010
So even though I'm healthy now,

540
00:36:18,010 --> 00:36:22,473
I wanna lose weight before any of that,
you know, onsets in my life.

541
00:36:22,473 --> 00:36:24,683
I wanna be here
as long as I can for my kids.

542
00:36:26,936 --> 00:36:30,272
Society, you know,
makes women feel less than

543
00:36:30,272 --> 00:36:31,565
because they're larger,

544
00:36:32,358 --> 00:36:38,906
and I'm not looking to be skinny
or 120 pounds, just more healthy.

545
00:36:39,949 --> 00:36:43,035
I'm just gonna be this plus-size diva
till the end.

546
00:36:43,035 --> 00:36:46,288
<i>♪ I'm feeling myself ♪</i>

547
00:36:46,288 --> 00:36:51,669
<i>♪ Living it up, straight to the top
I'm flexin', I'm flexin'... ♪</i>

548
00:36:56,382 --> 00:36:58,676
You can be positive
in the body that you're in,

549
00:36:58,676 --> 00:37:02,513
but also be conscious of your health
because you ultimately need that.

550
00:37:04,265 --> 00:37:05,683
<i>♪ I'm flexin', flexin'... ♪</i>

551
00:37:05,683 --> 00:37:08,477
So my question about eating is,

552
00:37:08,477 --> 00:37:10,729
what in the world are y'all eating
that I'm not eating

553
00:37:10,729 --> 00:37:13,524
that cause y'all to lose weight
and not me?

554
00:37:20,656 --> 00:37:25,369
As a physician,
when we try to explain to our patients

555
00:37:25,369 --> 00:37:28,831
why they're having
such a hard time losing weight,

556
00:37:28,831 --> 00:37:32,876
{\an8}we have a tendency of blaming
the individuals, blaming the patients.

557
00:37:35,212 --> 00:37:38,716
The population
has been doing what we were recommending

558
00:37:38,716 --> 00:37:40,134
for many decades,

559
00:37:40,134 --> 00:37:45,514
yet the obesity epidemic
has not slowed down or reversed.

560
00:37:48,934 --> 00:37:50,894
The word "diet" is really confusing.

561
00:37:50,894 --> 00:37:52,479
Low-fat versus low-carb.

562
00:37:53,230 --> 00:37:56,734
{\an8}Most people understand it
to be really a sprint that I'm gonna do

563
00:37:56,734 --> 00:37:59,361
{\an8}for some period of time to lose weight,

564
00:37:59,361 --> 00:38:02,197
and then I can go back
to my previous patterns

565
00:38:02,197 --> 00:38:04,450
of eating whatever I want to eat.

566
00:38:05,534 --> 00:38:09,621
But a diet, it's really about
changing your lifestyle for life.

567
00:38:12,916 --> 00:38:17,379
Another reason why diets don't work is
that they really focus on the wrong thing.

568
00:38:17,379 --> 00:38:21,675
And in that sense,
they actually could be misdirecting us.

569
00:38:23,886 --> 00:38:26,805
When we put these calorie labels on boxes,

570
00:38:26,805 --> 00:38:28,849
we think, "Okay,
this is the amount of energy

571
00:38:28,849 --> 00:38:31,894
that we will all extract
if we ate that same food."

572
00:38:31,894 --> 00:38:33,687
But of course, that is not true.

573
00:38:38,150 --> 00:38:40,736
If you would give
an identical apple

574
00:38:40,736 --> 00:38:42,654
to three different people,

575
00:38:42,654 --> 00:38:47,618
each of these individuals would show
a different response to the same apple.

576
00:38:52,956 --> 00:38:54,833
You know I can't eat this, right?

577
00:38:55,667 --> 00:38:58,587
They will each process it
in a different way.

578
00:38:58,587 --> 00:39:02,257
They will each extract
different nutrients from it.

579
00:39:04,218 --> 00:39:06,845
They will each extract
different amounts of energies.

580
00:39:07,679 --> 00:39:10,682
You go your whole life thinking,
"Okay, it's calories."

581
00:39:10,682 --> 00:39:12,643
"Me and you can eat the same thing,

582
00:39:12,643 --> 00:39:15,187
and we should both have
the same results, ultimately,"

583
00:39:15,187 --> 00:39:17,439
and that's just not what it is.

584
00:39:18,816 --> 00:39:21,652
So, rather than measuring the apple,

585
00:39:21,652 --> 00:39:24,571
one needs to start measuring
the people who eat the apple.

586
00:39:25,864 --> 00:39:27,908
Now we focus
on blood glucose levels

587
00:39:27,908 --> 00:39:29,910
in the two hours after you eat a meal

588
00:39:29,910 --> 00:39:33,747
because we understand
that your blood sugar levels after a meal

589
00:39:33,747 --> 00:39:37,501
are directly connected
to weight loss and weight gain,

590
00:39:38,335 --> 00:39:41,296
and also to the development
of multiple diseases.

591
00:39:43,757 --> 00:39:44,967
Good, good, good.

592
00:39:44,967 --> 00:39:47,177
Some cream cheese.

593
00:39:49,388 --> 00:39:51,598
I ought to check
my sugar levels this morning.

594
00:39:51,598 --> 00:39:53,016
Especially after that.

595
00:39:53,016 --> 00:39:54,476
Let's see if I beat you.

596
00:39:55,436 --> 00:39:57,229
Oh my God, you're going up really fast.

597
00:39:57,229 --> 00:39:59,565
{\an8}- Definitely beat you this time.
Yeah.

598
00:39:59,565 --> 00:40:01,275
Bagels have that effect on me.

599
00:40:01,275 --> 00:40:02,776
That's okay for me.

600
00:40:07,865 --> 00:40:11,034
One of the seminal works
in the field of microbiome

601
00:40:11,034 --> 00:40:15,122
was a study led by Jeff Gordon
in which he took identical twins,

602
00:40:15,122 --> 00:40:18,417
but one twin was obese,
and the other was lean,

603
00:40:18,417 --> 00:40:23,422
and he transplanted
the gut bacteria from the obese twin

604
00:40:23,422 --> 00:40:25,757
and the lean twin into mice.

605
00:40:26,550 --> 00:40:30,929
The mice that received the bacteria
from the obese twin

606
00:40:30,929 --> 00:40:35,267
gained more weight on the same food
as compared to mice

607
00:40:35,267 --> 00:40:38,437
who received the bacteria
of the lean twin.

608
00:40:41,315 --> 00:40:43,192
And that's helping us to understand

609
00:40:43,192 --> 00:40:47,196
why some people experience more difficulty
losing weight.

610
00:40:48,405 --> 00:40:50,741
For some people,
you lose weight, put on weight,

611
00:40:50,741 --> 00:40:53,660
lose weight, put on more weight,
lose weight, put on even more weight,

612
00:40:53,660 --> 00:40:54,661
and it keeps going up.

613
00:40:55,913 --> 00:40:57,956
We think the microbiome is key to that.

614
00:40:59,958 --> 00:41:03,879
You may have to go on a diet
for 9 to 12 months

615
00:41:03,879 --> 00:41:06,340
to reshape the ecosystem,

616
00:41:06,340 --> 00:41:09,676
to prevent the weight
from coming back with a vengeance

617
00:41:09,676 --> 00:41:11,595
when you start eating a hamburger again.

618
00:41:18,435 --> 00:41:22,648
Using the microbiome data
that we collected from individuals,

619
00:41:23,524 --> 00:41:28,445
we can start to predict
which foods are the best for each person.

620
00:41:29,071 --> 00:41:31,782
At least as far as blood sugar levels go.

621
00:41:33,033 --> 00:41:34,701
Oysters, that's good.

622
00:41:35,369 --> 00:41:37,955
Can't have eggplant sandwiches,
that's bad.

623
00:41:38,789 --> 00:41:43,544
For somebody like me
where obsession is an issue...

624
00:41:43,544 --> 00:41:47,839
...having scores
is not necessarily helpful for me.

625
00:41:47,839 --> 00:41:50,384
We should put hot dogs in there.

626
00:41:50,384 --> 00:41:53,887
The hot dog and bun
on its own is rated yellow.

627
00:41:53,887 --> 00:41:56,682
- But that's not too bad, right?
- It's not too bad, but also not good.

628
00:41:56,682 --> 00:41:59,226
But it's better
when it's with cheese and avocado.

629
00:41:59,226 --> 00:42:00,852
Oh, I like avocado.

630
00:42:00,852 --> 00:42:01,937
It's amazing.

631
00:42:01,937 --> 00:42:04,398
The more toppings
you add to it, the better.

632
00:42:06,316 --> 00:42:08,819
Oh my God. Pork tenderloin.

633
00:42:08,819 --> 00:42:11,738
So you mean to tell me pork is good?

634
00:42:11,738 --> 00:42:13,615
Nobody better not tell me nothing else.

635
00:42:19,746 --> 00:42:21,039
Hi, Kimmie!

636
00:42:21,039 --> 00:42:22,624
Hi, Annie!

637
00:42:22,624 --> 00:42:24,042
- Hi, Kimmie.
Hi, Eran.

638
00:42:24,835 --> 00:42:26,962
{\an8}You know, you had asked before, like,

639
00:42:26,962 --> 00:42:30,048
{\an8}why is it that
when you try to lose weight, you can't.

640
00:42:30,674 --> 00:42:33,468
So when we looked at your microbiome,

641
00:42:33,468 --> 00:42:37,389
we saw that you had
a less diverse microbiome.

642
00:42:37,389 --> 00:42:40,934
In particular, we noticed
a specific type of bacteria,

643
00:42:40,934 --> 00:42:43,145
it's known as <i>Prevotella,</i> you had zero.

644
00:42:43,145 --> 00:42:44,104
Oh my goodness.

645
00:42:44,104 --> 00:42:48,025
So people who have
that pattern of no <i>Prevotella</i>

646
00:42:48,025 --> 00:42:50,277
have a hard time losing weight.

647
00:42:50,277 --> 00:42:52,237
Then the other thing we found

648
00:42:52,237 --> 00:42:56,325
{\an8}was that there were
three other specific bacteria in your gut

649
00:42:56,325 --> 00:42:58,201
{\an8}that were in low amounts.

650
00:42:58,201 --> 00:43:02,664
{\an8}They're associated with the production
of a specific type of gut hormone

651
00:43:02,664 --> 00:43:04,082
{\an8}that makes you feel full.

652
00:43:04,082 --> 00:43:06,418
{\an8}It could be why you're always hungry.

653
00:43:06,418 --> 00:43:11,923
But it's never as simple as one bacteria,
because no bacteria acts alone.

654
00:43:11,923 --> 00:43:16,094
So you really need to understand
how they act within an ecosystem,

655
00:43:16,094 --> 00:43:19,056
which is why we analyze
the microbiome as a whole.

656
00:43:19,056 --> 00:43:20,724
Does that make sense?

657
00:43:20,724 --> 00:43:24,436
Absolutely. I mean,
I'm kind of amazed, actually.

658
00:43:24,436 --> 00:43:29,608
I mean, just to be able to find out
all those different things about myself,

659
00:43:30,275 --> 00:43:31,818
simply from testing poop.

660
00:43:33,070 --> 00:43:36,990
{\an8}But I don't know.
I guess it just seems so difficult.

661
00:43:36,990 --> 00:43:40,494
{\an8}Why does it seem like... like I'm stuck?

662
00:43:41,119 --> 00:43:44,039
- Am I stuck?
- Yeah. No, you're not... you're not stuck.

663
00:43:44,039 --> 00:43:48,627
So, the good thing is you got here,
but you can also get out.

664
00:43:49,336 --> 00:43:53,131
You really want to do,
I would say, a lifestyle change

665
00:43:53,131 --> 00:43:55,592
where you really change your food,

666
00:43:55,592 --> 00:43:58,387
such that it better matches
your good bacteria.

667
00:43:58,387 --> 00:43:59,346
Oh yeah.

668
00:43:59,346 --> 00:44:02,391
And we might be able to find
something that is enjoyable,

669
00:44:02,391 --> 00:44:05,644
something that could be sustained
for a long period of time,

670
00:44:05,644 --> 00:44:07,354
and would also be good for you.

671
00:44:07,354 --> 00:44:11,900
{\an8}You know, we talked about ABCs,
"always be counting,"

672
00:44:11,900 --> 00:44:12,818
{\an8}not calories,

673
00:44:12,818 --> 00:44:17,531
{\an8}but always be counting
the number of fruits and vegetables

674
00:44:17,531 --> 00:44:20,283
{\an8}that you have per week.

675
00:44:20,283 --> 00:44:23,453
Between 20 and 30
is usually considered good.

676
00:44:23,453 --> 00:44:24,371
Okay.

677
00:44:25,664 --> 00:44:27,791
It definitely clears things up
a little more.

678
00:44:27,791 --> 00:44:32,087
Different bacteria,
you know, different lifestyles,

679
00:44:32,087 --> 00:44:36,508
just different things happening
for different people at different times

680
00:44:36,508 --> 00:44:39,803
just creates different outcomes.

681
00:44:43,849 --> 00:44:45,225
My life is pretty hectic.

682
00:44:46,101 --> 00:44:48,520
I'm responsible for a lot of people.

683
00:44:49,104 --> 00:44:52,023
I have a sick mom
that I'm constantly taking care of.

684
00:44:53,275 --> 00:44:56,528
I'm a single mom
to three beautiful children.

685
00:44:57,529 --> 00:45:02,617
My baby boy, he's autistic,
so I'm always teaching him.

686
00:45:05,579 --> 00:45:09,416
Eating in a household
with different age groups

687
00:45:10,208 --> 00:45:11,668
that all want different things,

688
00:45:11,668 --> 00:45:15,046
you gotta cook for you,
and then you gotta cook for them, and...

689
00:45:16,298 --> 00:45:18,925
It can be difficult,
and it can be expensive.

690
00:45:21,011 --> 00:45:26,516
So getting my kids on board
with one meal that everybody likes,

691
00:45:26,516 --> 00:45:27,726
that's my project.

692
00:45:37,444 --> 00:45:39,613
I'm sure
that I've eaten 10,000 hot dogs

693
00:45:39,613 --> 00:45:41,406
{\an8}since the beginning of my career.

694
00:46:00,133 --> 00:46:05,347
I am Japanese,
but I've eaten like an American.

695
00:46:05,347 --> 00:46:11,353
I think that's what's damaged my body.

696
00:46:17,275 --> 00:46:18,777
Wow, this aroma.

697
00:46:19,486 --> 00:46:22,489
This is real Japanese food, huh?

698
00:46:22,489 --> 00:46:24,699
So beautiful.

699
00:46:24,699 --> 00:46:26,076
So beautiful.

700
00:46:27,369 --> 00:46:29,579
{\an8}- Mmm!

701
00:46:30,163 --> 00:46:33,291
Is competitive eating
damaging your stomach?

702
00:46:33,291 --> 00:46:35,460
When we go out together,

703
00:46:35,460 --> 00:46:38,505
I mean, the rest of us
eat more than you do.

704
00:46:38,505 --> 00:46:39,714
Yeah, it's true.

705
00:46:39,714 --> 00:46:42,133
Kobi thinks he might be broken.

706
00:46:42,133 --> 00:46:44,553
He doesn't feel hungry or full.

707
00:46:44,553 --> 00:46:47,639
- He doesn't feel those things at all.
Oh really?

708
00:46:47,639 --> 00:46:51,309
There are times when he realizes that
he hasn't eaten anything in three days.

709
00:46:51,309 --> 00:46:53,687
It's that bad, really?

710
00:46:53,687 --> 00:46:57,858
I feel like the more you eat,
especially junk food,

711
00:46:57,858 --> 00:47:00,485
the more you damage your body.

712
00:47:00,485 --> 00:47:01,528
Hmm.

713
00:47:03,613 --> 00:47:09,369
Ever since I started this career,
I've wondered

714
00:47:09,369 --> 00:47:12,998
what damage I've done to my body.

715
00:47:16,877 --> 00:47:22,924
I want to know how it is damaging
my brain and nervous system.

716
00:47:29,222 --> 00:47:31,933
Earlier, I think
I had this image of myself,

717
00:47:31,933 --> 00:47:34,352
like, I'm this head and brain, and rest,

718
00:47:34,352 --> 00:47:36,146
and this is how I go about life.

719
00:47:36,146 --> 00:47:39,774
My feelings and everything,
my thoughts, are just produced up here.

720
00:47:39,774 --> 00:47:41,484
And this is a bit silly,

721
00:47:41,484 --> 00:47:45,530
and it reminds me even about the way
my little nephew draws people.

722
00:47:45,530 --> 00:47:47,991
It's just this head
with two little feet on it.

723
00:47:47,991 --> 00:47:51,536
And we now know that the gut
is an important adviser to the brain.

724
00:47:51,536 --> 00:47:54,164
It'll collect this information,
send it up to the brain,

725
00:47:54,164 --> 00:47:56,708
and it'll become a part of how we feel.

726
00:47:59,044 --> 00:48:01,755
{\an8}So we all know our first brain up here,

727
00:48:01,755 --> 00:48:05,884
{\an8}but we have a second brain
in here within our tummies.

728
00:48:05,884 --> 00:48:09,095
And there are more nerves
in this second brain

729
00:48:09,095 --> 00:48:10,722
than there is in our spinal cord.

730
00:48:12,432 --> 00:48:17,520
The gut-brain axis is
the two-way street of communication

731
00:48:17,520 --> 00:48:21,608
between what's going on in our bellies
and what's going on in our brains.

732
00:48:22,400 --> 00:48:25,612
Think of the brain
and the gut as BFFs.

733
00:48:26,112 --> 00:48:30,533
So if either one is not working,
the other eventually is gonna follow suit.

734
00:48:31,117 --> 00:48:34,621
It may be what allows us
to enjoy the food we eat,

735
00:48:34,621 --> 00:48:37,582
to tell us what to eat, when to eat,

736
00:48:37,582 --> 00:48:41,002
and it's not only
that the microbes could affect your brain,

737
00:48:41,002 --> 00:48:45,840
but it's the food you take that can affect
the microbes that can affect your brain.

738
00:48:59,896 --> 00:49:04,109
So, today we're
at the English Market here in Ireland,

739
00:49:04,109 --> 00:49:06,611
and this is where I go shopping
on a Saturday.

740
00:49:08,029 --> 00:49:09,531
You come to the market with a list.

741
00:49:09,531 --> 00:49:11,992
But I end up
throwing it out every time.

742
00:49:12,659 --> 00:49:15,370
The smell, the colors,
everything here, you're drawn to,

743
00:49:15,370 --> 00:49:18,873
but your gut is also drawing you
to things maybe it shouldn't.

744
00:49:20,917 --> 00:49:25,213
Our food choices, you know, we think
about it all being driven by our brain,

745
00:49:25,213 --> 00:49:28,550
but what if it's actually
the signals from our gut

746
00:49:28,550 --> 00:49:31,219
that are really pulling the strings?

747
00:49:32,512 --> 00:49:35,223
Now, this is what my microbes really love,

748
00:49:35,223 --> 00:49:37,726
and I have to have this internal struggle

749
00:49:37,726 --> 00:49:41,312
because it's just a recipe
for me to gain weight.

750
00:49:44,232 --> 00:49:47,444
How hungry you feel,
how much you want to eat something,

751
00:49:47,444 --> 00:49:52,032
could come from a tiny bacterial
population in your gut being like,

752
00:49:52,032 --> 00:49:55,368
"I really would like to eat those fries,"
or something, you know?

753
00:49:56,536 --> 00:49:58,955
{\an8}You eat a lot of sugar,
you get sugar-loving bugs.

754
00:49:58,955 --> 00:50:01,166
{\an8}You eat a lot of fat,
you get fat-loving bugs.

755
00:50:01,958 --> 00:50:05,670
So when I go to China,
and I'm not consuming so much sugary food

756
00:50:05,670 --> 00:50:07,964
because there's very little sugar
in the Chinese diet,

757
00:50:07,964 --> 00:50:11,217
I completely lose my desire
to eat chocolate, for example.

758
00:50:11,217 --> 00:50:14,679
Normally, in North America,
I'm craving chocolate every single day.

759
00:50:15,680 --> 00:50:17,140
Morning.
Morning.

760
00:50:17,140 --> 00:50:18,808
- How are you?
Good, and you?

761
00:50:18,808 --> 00:50:20,101
Good, good.

762
00:50:20,101 --> 00:50:21,269
Morning.

763
00:50:21,269 --> 00:50:22,896
Ah!

764
00:50:23,605 --> 00:50:26,232
Today, my microbes win,

765
00:50:26,232 --> 00:50:29,319
so it's gonna be the chocolate
that we're gonna go with.

766
00:50:31,654 --> 00:50:33,198
I get cravings a lot.

767
00:50:33,198 --> 00:50:36,576
Sometimes, literally,
the only thing that sounds good

768
00:50:36,576 --> 00:50:39,370
is, like, a super rare steak.

769
00:50:40,288 --> 00:50:43,917
I kind of try to just push it
into the back of my mind and ignore it,

770
00:50:43,917 --> 00:50:46,461
but I'm trying to listen to my body more.

771
00:50:46,461 --> 00:50:49,631
My body craves ice cream
or sweets or hamburgers.

772
00:50:50,673 --> 00:50:53,176
I really wish I could eat this.

773
00:50:53,927 --> 00:50:57,639
I love seafood.
I try to eat as much seafood as possible.

774
00:50:57,639 --> 00:51:00,308
I used to crave

775
00:51:01,351 --> 00:51:05,021
cakes and curry when I was little.

776
00:51:05,021 --> 00:51:09,692
I don't feel that joy
about eating anymore.

777
00:51:13,113 --> 00:51:15,240
Digestion was very much likely

778
00:51:15,240 --> 00:51:18,952
the first form of thinking
that animals developed.

779
00:51:18,952 --> 00:51:22,580
It was there so that the nerves
could tell the quality of the food,

780
00:51:22,580 --> 00:51:26,543
how the surrounding tissue was doing,
the immune cells that were passing by.

781
00:51:26,543 --> 00:51:28,962
And only after that worked really well,

782
00:51:28,962 --> 00:51:31,923
it was like a nice add-on
to also have this brain up there

783
00:51:31,923 --> 00:51:33,383
that can coordinate senses.

784
00:51:39,264 --> 00:51:41,975
Hi, Kimmie, we're ready for you
if you wanna come on back.

785
00:51:44,686 --> 00:51:47,897
I'm going to get my MRI done today.

786
00:51:49,899 --> 00:51:52,402
I'm a little worried.

787
00:51:54,571 --> 00:51:59,993
But I'm looking forward to understanding
what's going on in my body.

788
00:52:03,913 --> 00:52:05,790
I'm still a little confused.

789
00:52:05,790 --> 00:52:08,585
I'm just trying
to figure out how my body works,

790
00:52:08,585 --> 00:52:10,712
so moving forward, I can be a better me.

791
00:52:15,133 --> 00:52:17,051
All right, Kimmie.
How you doing in there?

792
00:52:17,051 --> 00:52:18,261
Good.

793
00:52:18,261 --> 00:52:20,972
We're gonna go ahead
and put up a slideshow for you

794
00:52:20,972 --> 00:52:22,891
of a bunch of pictures.

795
00:52:22,891 --> 00:52:27,395
And we're just gonna ask you to watch it
like you would watch TV or a movie, okay?

796
00:52:27,395 --> 00:52:28,563
Okay.

797
00:52:30,148 --> 00:52:33,776
What we're looking at
is activity in the brain.

798
00:52:34,736 --> 00:52:39,949
Seeing how Kimmie and Kobi respond
to a stimulus. In this case, food cues.

799
00:52:41,534 --> 00:52:44,120
We have high-calorie sweet foods,

800
00:52:44,120 --> 00:52:46,497
or high-fat, high-calorie savory foods.

801
00:52:47,415 --> 00:52:51,878
And what we see with Kimmie's brain
is that when Kimmie sees food,

802
00:52:51,878 --> 00:52:55,632
the emotional part
of her brain gets activated,

803
00:52:55,632 --> 00:52:57,508
but more importantly,

804
00:52:57,508 --> 00:53:02,347
the ability to control
these emotional responses are diminished.

805
00:53:04,015 --> 00:53:07,852
With Kobi's situation,
it's definitely more complex.

806
00:53:08,603 --> 00:53:11,064
Hunger is a complicated process.

807
00:53:11,064 --> 00:53:13,358
There are multiple systems involved.

808
00:53:13,358 --> 00:53:17,278
The brain, the gut microbiome,
inflammation,

809
00:53:17,278 --> 00:53:22,033
but also your mood,
your memories, your environment.

810
00:53:23,243 --> 00:53:25,954
There are so many things
that are related to hunger,

811
00:53:25,954 --> 00:53:27,997
and we need to think about the whole body.

812
00:53:29,624 --> 00:53:31,668
Doctors are divided up
into specialties

813
00:53:31,668 --> 00:53:34,212
where they just focus on this one organ,

814
00:53:34,212 --> 00:53:37,173
and they ignore
the entire rest of the body, essentially.

815
00:53:37,757 --> 00:53:41,594
It's minimizing our understanding
of how everything is connected.

816
00:53:41,594 --> 00:53:44,389
The beautiful thing about
the microbiome is it's everywhere,

817
00:53:44,389 --> 00:53:46,557
and its effects are felt everywhere.

818
00:53:49,018 --> 00:53:50,937
We have to think more holistically.

819
00:53:50,937 --> 00:53:55,108
And so, one of the things
that I'm really interested in

820
00:53:55,108 --> 00:54:00,405
is when we have co-occurrences
of gut problems with brain problems,

821
00:54:00,405 --> 00:54:02,282
and it's very common.

822
00:54:02,282 --> 00:54:05,994
It's very common
in autism, in Parkinson's disease,

823
00:54:05,994 --> 00:54:09,372
but also in stress-related
psychiatric illnesses

824
00:54:09,372 --> 00:54:11,332
like anxiety and depression.

825
00:54:11,332 --> 00:54:15,753
And so, which came first
is always the question.

826
00:54:19,632 --> 00:54:21,551
In the last five or so years,

827
00:54:21,551 --> 00:54:24,345
we found that people
with certain depression-like symptoms

828
00:54:24,345 --> 00:54:25,930
are missing bacteria in their gut

829
00:54:25,930 --> 00:54:28,933
that produce chemicals
which shape brain chemistry.

830
00:54:28,933 --> 00:54:30,893
That changes how you feel.

831
00:54:30,893 --> 00:54:35,606
And it can lead, we believe,
to the onset of depression-like symptoms.

832
00:54:37,859 --> 00:54:41,946
When you give a normal mouse
microbes from a healthy person

833
00:54:41,946 --> 00:54:44,866
and give them the opportunity to explore,

834
00:54:46,284 --> 00:54:51,080
they'll want to see bright areas
and be generally inquisitive.

835
00:54:51,080 --> 00:54:54,959
Whereas if you give them
the microbes from a depressed individual,

836
00:54:55,585 --> 00:54:57,712
they'll huddle into dark areas,

837
00:54:57,712 --> 00:55:02,300
and they will develop
stress, anxiety, and depression.

838
00:55:06,137 --> 00:55:09,432
There was changes
in the chemicals involved in serotonin,

839
00:55:09,432 --> 00:55:10,558
the mood molecule,

840
00:55:10,558 --> 00:55:13,102
- in their gut and in their brain.

841
00:55:14,062 --> 00:55:16,439
When we added bacteria
into our animals

842
00:55:16,439 --> 00:55:19,484
that's often missing
in people who are depressed,

843
00:55:19,484 --> 00:55:22,904
it actually dampens down
that depression response.

844
00:55:22,904 --> 00:55:27,200
So they may still have depression,
but they don't feel it as severely.

845
00:55:31,037 --> 00:55:34,957
Yeah, it makes sense.

846
00:55:34,957 --> 00:55:38,669
When I'm training for a competition,

847
00:55:38,669 --> 00:55:42,006
I feel aggressive,

848
00:55:42,590 --> 00:55:47,178
and I don't feel like
talking to other people.

849
00:55:49,514 --> 00:55:55,561
It's scary to think that the brain and gut
are so closely related.

850
00:55:56,771 --> 00:56:00,149
It makes me want to be more careful
with what I eat.

851
00:56:07,115 --> 00:56:08,199
That's really cool.

852
00:56:09,700 --> 00:56:11,702
Ah, man. You're doing really well.

853
00:56:12,995 --> 00:56:17,542
As a father with a son with autism
and another son with ADHD

854
00:56:17,542 --> 00:56:20,086
and having depression in my family,

855
00:56:20,086 --> 00:56:23,423
I've been very interested in seeing
if there's maybe a link

856
00:56:23,423 --> 00:56:25,716
to disruptions in the microbiome.

857
00:56:25,716 --> 00:56:27,969
And that's shaped my research career.

858
00:56:27,969 --> 00:56:32,056
And I've gone after looking at
which bacteria might be playing a role.

859
00:56:35,685 --> 00:56:38,062
We found that in many cases of autism,

860
00:56:38,062 --> 00:56:42,442
there are children who have diarrhea
or severe constipation.

861
00:56:43,025 --> 00:56:46,070
In other diseases in the brain,
like Parkinson's,

862
00:56:46,070 --> 00:56:48,865
we often see an onset of constipation,

863
00:56:48,865 --> 00:56:53,369
sometimes even decades before
the actual brain disease manifests.

864
00:56:56,706 --> 00:56:58,124
To understand this connection,

865
00:56:58,124 --> 00:57:01,919
we take bacteria from humans
with a certain disease like Parkinson's,

866
00:57:02,712 --> 00:57:04,046
and put them in mice.

867
00:57:08,384 --> 00:57:12,180
When we add missing bacteria
into the mice, their symptoms improve.

868
00:57:15,016 --> 00:57:16,934
It's a natural thing.

869
00:57:16,934 --> 00:57:21,397
Just naturally rebalancing that ecosystem
and that chemistry inside the body.

870
00:57:26,194 --> 00:57:29,614
And so, we're really starting to see
that the relationship,

871
00:57:29,614 --> 00:57:33,826
our study of the body as a whole unit,
is essential

872
00:57:33,826 --> 00:57:37,413
if we're really gonna get a handle
on some of these chronic conditions.

873
00:57:41,292 --> 00:57:43,127
{\an8}Well, very nice to meet you, Kobi.

874
00:57:43,127 --> 00:57:44,253
Hi, doctor.

875
00:57:44,253 --> 00:57:46,631
- Hi, Kobi. Hi, Maggie.
Nice to meet you.

876
00:57:47,215 --> 00:57:49,050
So I have some results.

877
00:57:49,050 --> 00:57:50,384
{\an8}We were excited to see that,

878
00:57:50,384 --> 00:57:54,597
{\an8}that your bacteria
actually looks pretty good.

879
00:57:54,597 --> 00:57:58,267
Wow.
That really surprises me.

880
00:57:58,267 --> 00:58:01,437
So even though
the competitive eating,

881
00:58:01,437 --> 00:58:03,606
{\an8}you know, may have had an effect,

882
00:58:03,606 --> 00:58:08,236
{\an8}the fact that you eat
a normal healthy diet, Japanese diet,

883
00:58:08,236 --> 00:58:10,571
it influenced your microbiome.

884
00:58:10,571 --> 00:58:13,574
Because the bacteria in your microbiome

885
00:58:13,574 --> 00:58:17,703
responds, like, within 24 hours of eating.

886
00:58:17,703 --> 00:58:18,621
Wow.

887
00:58:18,621 --> 00:58:21,332
But when it comes to the loss of appetite,

888
00:58:21,332 --> 00:58:24,210
it could be a combination of many things,

889
00:58:24,210 --> 00:58:25,920
{\an8}like the actual stomach stretching,

890
00:58:25,920 --> 00:58:29,298
your hormones,
some sort of slight inflammation,

891
00:58:29,298 --> 00:58:31,217
or also the speed of digestion.

892
00:58:31,217 --> 00:58:33,719
- Just to name a few things.
- Okay.

893
00:58:33,719 --> 00:58:36,931
But the other part is the head.

894
00:58:36,931 --> 00:58:39,976
And usually, I am not a fan

895
00:58:39,976 --> 00:58:42,895
of doctors telling people
it's in your head,

896
00:58:42,895 --> 00:58:47,567
but when I looked at your brain scan,
everything was firing.

897
00:58:47,567 --> 00:58:50,027
Basically, every area in the brain

898
00:58:50,027 --> 00:58:52,613
{\an8}that can have something to do
with eating, with food,

899
00:58:52,613 --> 00:58:55,866
{\an8}with feeling nauseous or full,
like, everything is on.

900
00:58:55,866 --> 00:58:57,618
It's almost like it's confused.

901
00:58:57,618 --> 00:59:00,371
Okay,
I don't like the sound of that.

902
00:59:00,371 --> 00:59:02,957
The only way
this made sense for me was

903
00:59:02,957 --> 00:59:06,127
{\an8}if everything has to work together
to suppress

904
00:59:06,127 --> 00:59:07,670
so that you don't feel full,

905
00:59:07,670 --> 00:59:11,007
so that you don't get disgusted
by more and more food.

906
00:59:11,007 --> 00:59:14,510
You can see how far your body goes
for what you want,

907
00:59:14,510 --> 00:59:16,304
even if it has to harm itself.

908
00:59:17,847 --> 00:59:20,141
He said, "I know."
He said, "I'm already scared."

909
00:59:20,141 --> 00:59:22,393
He's like,
"I don't know if my brain is okay."

910
00:59:22,393 --> 00:59:27,857
Yeah, but it's not that something
is turned off, or gone, or broken.

911
00:59:28,441 --> 00:59:31,110
It's all there. It's all turned on.

912
00:59:31,110 --> 00:59:33,946
It's just wired differently maybe now.

913
00:59:33,946 --> 00:59:37,325
{\an8}Your brain is still trained
to think that you're competing

914
00:59:37,325 --> 00:59:39,201
{\an8}or eating those highly processed foods.

915
00:59:39,201 --> 00:59:42,413
Here I think
the situation is very complex.

916
00:59:42,413 --> 00:59:46,042
Something that would be interesting to try

917
00:59:46,042 --> 00:59:49,879
- would be to learn to listen to the body.
- Yeah.

918
00:59:49,879 --> 00:59:54,925
{\an8}If it's just a smell,
or just sensing very basic things,

919
00:59:54,925 --> 00:59:57,845
and just learning to feel it, sometimes.

920
00:59:58,888 --> 01:00:01,015
It's a long journey.
A long one indeed.

921
01:00:01,015 --> 01:00:04,310
He said, "This is gonna be
a long journey though, right?"

922
01:00:05,353 --> 01:00:09,690
I overeat because
I am a competitive eater.

923
01:00:10,524 --> 01:00:14,195
But ordinary people overeat too sometimes.

924
01:00:16,864 --> 01:00:23,537
When you eat too much,
you don't savor the taste

925
01:00:23,537 --> 01:00:27,208
or fully enjoy the smell of the food.

926
01:00:28,542 --> 01:00:34,840
You ignore your body's signals,
like fullness.

927
01:00:37,176 --> 01:00:38,928
It starts early.

928
01:00:39,428 --> 01:00:41,722
Many kids are raised telling them,

929
01:00:41,722 --> 01:00:45,434
"Clean your plate. Eat the whole plate
'cause that's what good kids do."

930
01:00:47,561 --> 01:00:50,272
So we learn to ignore our appetite,

931
01:00:50,272 --> 01:00:53,109
but get accustomed
to just times where we eat.

932
01:00:53,776 --> 01:00:55,403
We're on the phone the whole time,

933
01:00:55,403 --> 01:00:57,863
or on the computer
with the brain and screen.

934
01:00:59,073 --> 01:01:03,285
Reconnecting, it's really more about
just listening to your body.

935
01:01:05,746 --> 01:01:11,252
I hope to live a long and healthy life.

936
01:01:11,794 --> 01:01:13,087
Good morning.

937
01:01:14,255 --> 01:01:18,968
I've decided to retire
from competitive eating.

938
01:01:21,178 --> 01:01:25,141
It's all I have done
for the last 20 years.

939
01:01:26,100 --> 01:01:28,978
I am worried about
what my next step will bring,

940
01:01:28,978 --> 01:01:31,272
but I'm also excited about my future.

941
01:01:31,272 --> 01:01:33,357
I have mixed feelings.

942
01:01:36,277 --> 01:01:38,070
But first,

943
01:01:38,070 --> 01:01:44,869
I want to fix my brain and my gut.

944
01:01:47,580 --> 01:01:50,458
We're actively working
to enhance the number

945
01:01:50,458 --> 01:01:53,586
of different microbiome therapies
that are out there.

946
01:01:57,173 --> 01:02:01,427
If your microbiome's damaged,
can we actually use poop to fix it?

947
01:02:03,637 --> 01:02:08,017
This is very, very valuable,
more valuable than gold.

948
01:02:09,018 --> 01:02:13,856
{\an8}What would you say if a doctor told you
someone else's feces could save your life?

949
01:02:13,856 --> 01:02:17,610
<i>A Fecal Microbial Transplant,
simply called FMT,</i>

950
01:02:17,610 --> 01:02:22,323
<i>puts feces from someone else
into the body of an infected patient.</i>

951
01:02:22,323 --> 01:02:26,452
<i>He offers a treatment through
colonoscopy, an enema, or pills.</i>

952
01:02:26,452 --> 01:02:30,498
Fecal microbiome transplant
is the first FDA-approved therapy

953
01:02:30,498 --> 01:02:34,001
which involves the microbiome
that's available to clinicians today.

954
01:02:34,001 --> 01:02:38,172
However, it's only allowed to be used
for one particular type of disease.

955
01:02:38,172 --> 01:02:43,219
<i>C. diff. When bacteria inflames
the colon and causes extreme diarrhea.</i>

956
01:02:43,219 --> 01:02:46,347
We take the bacterial community
from a healthy person,

957
01:02:46,347 --> 01:02:49,099
just spray it
up inside the colon, literally,

958
01:02:49,099 --> 01:02:54,021
in order to re-poop-ulate,
repopulate your gut bacteria inside there.

959
01:02:54,021 --> 01:02:57,358
<i>It's a procedure
that has a 90% cure rate.</i>

960
01:02:57,358 --> 01:02:59,568
<i>Scientists are now trying
to figure out</i>

961
01:02:59,568 --> 01:03:03,739
<i>if it can treat hundreds
of other conditions, mental and physical.</i>

962
01:03:05,032 --> 01:03:09,245
With fecal microbiome transplants,
there is really compelling evidence,

963
01:03:09,245 --> 01:03:11,330
but the science is still developing.

964
01:03:11,330 --> 01:03:12,832
We're still working on

965
01:03:12,832 --> 01:03:15,459
if it actually has benefit
in wider populations,

966
01:03:15,459 --> 01:03:17,336
if the benefit is long-lasting.

967
01:03:24,260 --> 01:03:27,930
Here it is,
next to the food we're gonna eat later.

968
01:03:29,890 --> 01:03:32,935
Is it in the healthy range?
This is a good one.

969
01:03:35,479 --> 01:03:36,897
I think for most people,

970
01:03:36,897 --> 01:03:40,609
it would be scary
to do a fecal transplant,

971
01:03:40,609 --> 01:03:42,570
especially when it's DIY.

972
01:03:43,237 --> 01:03:46,699
I also think that most healthy people
don't know what it's like

973
01:03:46,699 --> 01:03:50,119
to get to a place
where your quality of life is so low.

974
01:03:50,744 --> 01:03:53,205
I felt like I had no other options.

975
01:03:58,377 --> 01:03:59,587
Is this love?

976
01:04:00,170 --> 01:04:01,630
Yes, true love.

977
01:04:07,511 --> 01:04:13,309
The first time I did a fecal transplant,
I used my brother as a donor.

978
01:04:15,060 --> 01:04:20,816
I slowly started gaining weight,
despite not changing my diet at all.

979
01:04:22,318 --> 01:04:24,236
And I was able to go to the bathroom

980
01:04:24,236 --> 01:04:27,865
for the first time in, like, three years
on my own.

981
01:04:29,909 --> 01:04:32,036
But I started getting worse acne,

982
01:04:32,661 --> 01:04:35,998
and my brother has a history
of hormonal acne.

983
01:04:37,416 --> 01:04:41,921
And then I decided to use
my boyfriend as a donor.

984
01:04:41,921 --> 01:04:44,423
He has no physical health conditions,

985
01:04:44,423 --> 01:04:46,967
but he does have
some mental health issues.

986
01:04:48,427 --> 01:04:50,930
I took my boyfriend's pills
for several months.

987
01:04:50,930 --> 01:04:52,556
Stopped getting the acne.

988
01:04:53,390 --> 01:04:55,184
But over time, I noticed

989
01:04:55,184 --> 01:04:57,978
that my depression
was worse than it's ever been in my life.

990
01:04:59,396 --> 01:05:02,274
I got whatever bacteria he normally has,

991
01:05:02,274 --> 01:05:05,611
and it exacerbated
the depression that I already had.

992
01:05:08,113 --> 01:05:10,616
I went back to using
my brother as a donor.

993
01:05:10,616 --> 01:05:14,078
Within a week,
that depression completely went away.

994
01:05:16,205 --> 01:05:17,665
Going right in there...

995
01:05:18,916 --> 01:05:20,209
with the ice cream.

996
01:05:23,462 --> 01:05:25,631
There are risks with FMT.

997
01:05:27,216 --> 01:05:30,678
When you get an FMT,
you get the good bacteria,

998
01:05:30,678 --> 01:05:34,014
but the bad bacteria
could also come along for the ride.

999
01:05:34,014 --> 01:05:35,391
{\an8}

1000
01:05:35,391 --> 01:05:38,560
I would love it
if this was the perfect solution.

1001
01:05:40,562 --> 01:05:44,358
But all the gastroenterologists
I know are extremely cautious.

1002
01:05:44,358 --> 01:05:48,612
We could transplant the susceptibility
to all sorts of diseases.

1003
01:05:49,989 --> 01:05:53,701
So I ask people,
don't try and experiment on yourself

1004
01:05:53,701 --> 01:05:56,578
with some of these
more aggressive therapeutics.

1005
01:05:58,998 --> 01:06:03,919
If a fecal transplant would give you back

1006
01:06:03,919 --> 01:06:07,965
your feelings of hunger and fullness,
would you do it?

1007
01:06:07,965 --> 01:06:13,095
Yes, if it could help me with my problems,

1008
01:06:13,095 --> 01:06:15,305
I would definitely try it.

1009
01:06:15,305 --> 01:06:18,100
I'll be the guinea pig.

1010
01:06:18,600 --> 01:06:21,395
<i>Someone else's feces could save your life.</i>

1011
01:06:21,395 --> 01:06:22,855
<i>Fecal microbial...</i>

1012
01:06:22,855 --> 01:06:25,149
I thought it was weird as hell,

1013
01:06:25,691 --> 01:06:29,069
but all this talk about poop
just kind of helped me understand

1014
01:06:29,069 --> 01:06:31,030
that pooping is normal.

1015
01:06:31,030 --> 01:06:33,907
It's everyday life.
It's something everybody goes through.

1016
01:06:33,907 --> 01:06:35,159
So why not talk about it?

1017
01:06:35,159 --> 01:06:39,663
I'll bring it up, and it's just
a random poop conversation.

1018
01:06:40,789 --> 01:06:43,625
And when I hang up the phone,
I'm like, "Was that weird?"

1019
01:06:43,625 --> 01:06:47,212
Before it was,
but now it's like, "No, it's normal."

1020
01:06:51,008 --> 01:06:53,927
Fecal microbiome transplants
are quite a blunt tool.

1021
01:06:54,553 --> 01:06:56,764
We prefer to use a targeted approach,

1022
01:06:56,764 --> 01:07:02,186
like a precision probiotic
to improve health in a very specific way.

1023
01:07:03,937 --> 01:07:07,858
Most probiotics you can buy in the store
aren't really gastrointestinal bugs.

1024
01:07:07,858 --> 01:07:10,611
They're not designed
to live inside our guts.

1025
01:07:10,611 --> 01:07:15,032
They're normally bugs that you would find
associated with fermented milk or cheeses,

1026
01:07:15,032 --> 01:07:17,034
<i>Lactobacillus</i> organisms.

1027
01:07:17,034 --> 01:07:19,995
So they're not really designed
to take up residence.

1028
01:07:19,995 --> 01:07:23,665
It'd be like taking a houseplant,
and throwing it into the Amazon jungle,

1029
01:07:23,665 --> 01:07:26,168
and hoping beyond hope
that it would suddenly grow.

1030
01:07:27,628 --> 01:07:31,048
Modern medicine is very much
about treating the symptoms of a disease

1031
01:07:31,048 --> 01:07:33,842
rather than the underlying problems
that lead to it.

1032
01:07:34,802 --> 01:07:37,721
Moving forward,
we want to have a smarter approach

1033
01:07:37,721 --> 01:07:42,643
{\an8}to target the microbes in our gut
to actually have positive effects

1034
01:07:42,643 --> 01:07:45,813
and prevent many of the problems
from even starting.

1035
01:07:47,940 --> 01:07:50,901
And so, the microbiome
is a game changer for medicine

1036
01:07:50,901 --> 01:07:53,821
because everyone
can be their own pharmacist

1037
01:07:53,821 --> 01:07:56,323
just by picking the right foods to eat.

1038
01:08:00,077 --> 01:08:02,871
Inspired by our findings,
one of my colleagues decided

1039
01:08:02,871 --> 01:08:06,458
{\an8}to start drinking smoothies
with 60 different kinds of plants a day.

1040
01:08:06,458 --> 01:08:10,671
And so what you can see is he's over here
in this red region with his regular diet.

1041
01:08:10,671 --> 01:08:12,840
But now,
he's moved over to this orange region

1042
01:08:12,840 --> 01:08:14,091
after eating the smoothies.

1043
01:08:14,091 --> 01:08:15,801
Took a few weeks, but he's really changed

1044
01:08:15,801 --> 01:08:18,303
to this completely different region
of the plot.

1045
01:08:18,303 --> 01:08:21,223
And by the time this ends,
which is a few months later,

1046
01:08:21,223 --> 01:08:24,643
he's now got a much more diverse
microbiome configuration

1047
01:08:24,643 --> 01:08:26,228
than he had at the beginning.

1048
01:08:26,228 --> 01:08:28,230
But you haven't started
drinking these?

1049
01:08:28,230 --> 01:08:30,399
No, I tasted them.

1050
01:08:30,399 --> 01:08:31,859
I think this is one of those things

1051
01:08:31,859 --> 01:08:35,028
where you really need a collaboration
between scientists and, say, chefs

1052
01:08:35,028 --> 01:08:37,531
to not just get all the things
you want in there,

1053
01:08:37,531 --> 01:08:39,241
but to make it taste good as well.

1054
01:08:42,911 --> 01:08:45,706
Well, I have no idea
what that means, but that's cool.

1055
01:08:45,706 --> 01:08:49,251
Um, all right, let's get started.

1056
01:08:57,050 --> 01:08:59,595
Red and green lettuce, check.

1057
01:08:59,595 --> 01:09:02,764
Spinach, check. Purple kale, check.

1058
01:09:02,764 --> 01:09:04,933
Carrot-top greens, check.

1059
01:09:04,933 --> 01:09:11,231
Tomatoes, carrots,
zucchini, some avocados.

1060
01:09:11,231 --> 01:09:16,153
Radishes and dates
is a combination I have yet to try,

1061
01:09:16,153 --> 01:09:19,281
but maybe that'll be
my new macaron flavor, who knows?

1062
01:09:21,366 --> 01:09:24,077
How much smoothie does he eat?

1063
01:09:24,077 --> 01:09:28,999
The produce out here is about
what I eat in produce for, like, a week.

1064
01:09:28,999 --> 01:09:31,293
So one cup of water.

1065
01:09:33,420 --> 01:09:36,924
It does feel a bit like doing
a science fair experiment.

1066
01:09:36,924 --> 01:09:39,009
I'm going to throw in
a whole knob of ginger.

1067
01:09:39,009 --> 01:09:41,553
'Cause you can't get enough
of that ginger.

1068
01:09:43,055 --> 01:09:46,808
I mean, my initial reaction is,
who has time to do this?

1069
01:09:49,186 --> 01:09:51,480
We'll do a whole fig. I like figs.

1070
01:09:51,480 --> 01:09:55,984
I feel like the pink color is probably
extra good for you or something.

1071
01:09:55,984 --> 01:09:57,277
Antioxidants.

1072
01:09:58,070 --> 01:10:00,530
Oh, the potato. I'm also...

1073
01:10:01,615 --> 01:10:03,575
It's going to be so, like... Ugh!

1074
01:10:04,117 --> 01:10:05,327
First time for everything.

1075
01:10:06,995 --> 01:10:08,038
And a teaspoon.

1076
01:10:08,038 --> 01:10:09,873
I think that's it.

1077
01:10:11,375 --> 01:10:12,334
Okay.

1078
01:10:13,001 --> 01:10:16,588
I think this is going to be
an incredibly interesting color.

1079
01:10:25,973 --> 01:10:28,225
Doesn't look bad.
I mean, it doesn't look great.

1080
01:10:28,225 --> 01:10:30,936
But I've drank grosser smoothies.

1081
01:10:32,271 --> 01:10:33,522
Smells real green.

1082
01:10:34,856 --> 01:10:36,942
Oh, it's so thick.

1083
01:10:40,654 --> 01:10:42,072
It's got texture to it.

1084
01:10:48,787 --> 01:10:50,122
It's actually not bad.

1085
01:10:51,957 --> 01:10:54,543
It's fine. It tastes healthy.

1086
01:10:56,086 --> 01:10:57,713
How would you make this better?

1087
01:10:57,713 --> 01:11:01,049
Just, I mean, removing things
like the brussels sprouts

1088
01:11:01,049 --> 01:11:03,760
that will kind of, I think, overpower it.

1089
01:11:03,760 --> 01:11:07,014
Or if you're gonna do that,
just turn it into gazpacho.

1090
01:11:07,014 --> 01:11:10,183
I think a lot of the green smoothies
I eat would be so much better

1091
01:11:10,183 --> 01:11:12,436
if they embraced what it is
and added some salt

1092
01:11:12,436 --> 01:11:15,731
and, like, a little bit of vinegar,
and you're just drinking gazpacho.

1093
01:11:15,731 --> 01:11:20,027
It sounds great, but they just need
to season their smoothies, I guess.

1094
01:11:21,820 --> 01:11:23,989
Mm-mmm.

1095
01:11:27,326 --> 01:11:30,704
It is kind of spectacular
what food can do to you,

1096
01:11:31,330 --> 01:11:34,166
and how what you eat
really does change your body.

1097
01:11:35,125 --> 01:11:39,504
What you eat today will impact
your microbiome tomorrow, within 24 hours.

1098
01:11:40,088 --> 01:11:43,425
{\an8}My rule is ABC, always be counting.

1099
01:11:43,425 --> 01:11:46,720
{\an8}Always be counting the number
of fruits and vegetables you're eating.

1100
01:11:47,846 --> 01:11:51,892
If you eat about 20 to 30
different fruits and vegetables each week,

1101
01:11:51,892 --> 01:11:53,435
I think you're good.

1102
01:11:57,064 --> 01:11:59,983
If you want
some simple rules to follow,

1103
01:11:59,983 --> 01:12:02,986
think about what
the generations before us ate.

1104
01:12:03,612 --> 01:12:08,033
I mean, vegetables, fruits, nuts, beans,

1105
01:12:08,033 --> 01:12:12,120
even fermented foods that are teeming
with different types of microbes.

1106
01:12:12,746 --> 01:12:15,874
Fermented foods
were really the original probiotics.

1107
01:12:17,918 --> 01:12:21,922
You can just take vegetables, add salt,
and let them sit at room temperature,

1108
01:12:21,922 --> 01:12:25,175
and you're gonna have this delicious
fermented food in a couple days.

1109
01:12:29,429 --> 01:12:31,056
- Doing great.
You doing great?

1110
01:12:31,056 --> 01:12:32,808
- Uh-huh.
That's good, baby.

1111
01:12:32,808 --> 01:12:36,269
Is this what corn looks like
when it's just not corn?

1112
01:12:36,269 --> 01:12:39,898
You mean when it's fresh
and not out of the bag? Yes.

1113
01:12:39,898 --> 01:12:41,817
There's corn in here.

1114
01:12:41,817 --> 01:12:42,901
Yeah.

1115
01:12:44,194 --> 01:12:46,822
I was definitely confused in the past.

1116
01:12:47,697 --> 01:12:50,534
Learning the science
helped me to know that,

1117
01:12:50,534 --> 01:12:53,620
"Okay, you can't just say I'm on a diet."

1118
01:12:53,620 --> 01:12:56,415
You literally have to change
your lifestyle

1119
01:12:57,582 --> 01:13:00,544
and doing little things every day.

1120
01:13:00,544 --> 01:13:02,796
Potatoes cut and rinsed.
- Cut and rinsed.

1121
01:13:02,796 --> 01:13:04,798
My kids are super competitive.

1122
01:13:05,757 --> 01:13:09,094
I get them to help me.
I've made it like a cooking competition.

1123
01:13:10,262 --> 01:13:12,431
I get them to go
to the grocery store with me.

1124
01:13:12,431 --> 01:13:13,932
Then we get to cook.

1125
01:13:15,434 --> 01:13:18,186
So we've been spending
a lot more time together while doing it.

1126
01:13:18,186 --> 01:13:19,354
What are you doing?

1127
01:13:19,354 --> 01:13:21,898
I'm helping you.
I wanna be a chef, forever.

1128
01:13:21,898 --> 01:13:22,899
You wanna be a chef?

1129
01:13:22,899 --> 01:13:26,069
Yeah, I wanna cook every single day.
I want to be a chef.

1130
01:13:28,530 --> 01:13:33,118
I've experienced
how people talk about their body,

1131
01:13:33,118 --> 01:13:35,745
and what way of relationship
they have with it.

1132
01:13:36,371 --> 01:13:38,665
Two eggs and two egg yolks.

1133
01:13:38,665 --> 01:13:41,751
There's not one super health food
that you can eat,

1134
01:13:41,751 --> 01:13:45,505
or this one advice that you can follow
so everything gets better.

1135
01:13:45,505 --> 01:13:49,176
It's really more about
building up a relationship to the gut.

1136
01:13:49,926 --> 01:13:52,596
Y'all are doing
such a great job. High five.

1137
01:13:52,596 --> 01:13:56,308
Reconnecting can be done by science,
and can be done by knowledge,

1138
01:13:56,308 --> 01:13:59,603
but only also if you,
you know, get a feeling,

1139
01:13:59,603 --> 01:14:00,937
get a smart feeling for it.

1140
01:14:02,230 --> 01:14:05,192
Carbonara is kind of like
the complete realization

1141
01:14:05,192 --> 01:14:07,444
of the foods that I am most scared of.

1142
01:14:09,446 --> 01:14:11,823
Since I've gotten into
the topic of the gut,

1143
01:14:11,823 --> 01:14:14,784
I have become much more relaxed, actually.

1144
01:14:15,577 --> 01:14:19,664
I feel like I know how resilient
and strong and stable this organ can be

1145
01:14:19,664 --> 01:14:21,625
if I treat it right most of the time.

1146
01:14:22,709 --> 01:14:25,462
It's really more about
just listening to your body

1147
01:14:25,462 --> 01:14:27,547
to create a smarter body feeling.

1148
01:14:27,547 --> 01:14:30,300
Throughout my career,

1149
01:14:30,300 --> 01:14:34,971
what's influenced me
more than competitive eating

1150
01:14:34,971 --> 01:14:36,848
is the hot dog.

1151
01:14:36,848 --> 01:14:42,103
Okay, we're adding avocado,
shiso, shiitake, and garlic.

1152
01:14:42,103 --> 01:14:44,439
Yeah! It's so good.

1153
01:14:44,439 --> 01:14:49,653
I want
to create a healthier hot dog

1154
01:14:49,653 --> 01:14:52,322
by combining it
with healthy Japanese ingredients.

1155
01:14:53,114 --> 01:14:54,741
Mmm! This is good.

1156
01:14:54,741 --> 01:14:56,076
Very delicious!

1157
01:14:56,076 --> 01:14:59,079
This is something new. Unstoppable.

1158
01:15:00,705 --> 01:15:03,625
You can eat something
and then see, how do I feel,

1159
01:15:03,625 --> 01:15:06,044
one and a half, two,
or two and a half hours later

1160
01:15:06,044 --> 01:15:07,963
when it's being taken up in my blood.

1161
01:15:09,506 --> 01:15:13,301
A piece of cake or fries, chips,
tastes great in the first second.

1162
01:15:13,301 --> 01:15:15,053
You'll be like, "Ah! More of these,"

1163
01:15:15,053 --> 01:15:19,224
but later on, you'll feel really tired,
or foggy, or whatever.

1164
01:15:20,725 --> 01:15:25,272
And a meal of, like, rice and vegetables
might not be as addictive,

1165
01:15:25,272 --> 01:15:27,274
but it'll make you feel more stable.

1166
01:15:27,274 --> 01:15:29,693
Or it might not with you. You can check.

1167
01:15:31,403 --> 01:15:33,863
It feels very validating

1168
01:15:33,863 --> 01:15:36,866
that I can allow myself
to enjoy food more.

1169
01:15:39,786 --> 01:15:44,040
The idea that I could have
a bowl with my husband

1170
01:15:44,040 --> 01:15:50,630
and not punish myself
by not eating the day after,

1171
01:15:51,590 --> 01:15:53,466
it would be nice.

1172
01:15:55,343 --> 01:15:57,470
Mom, good job on the corn.

1173
01:15:58,138 --> 01:16:01,433
We're gonna do a cheers
towards Mom's good cooking.

1174
01:16:01,433 --> 01:16:02,851
All right.
- Yes!

1175
01:16:03,893 --> 01:16:05,228
<i>♪ I'm feeling myself ♪</i>

1176
01:16:05,228 --> 01:16:06,646
<i>♪ Never give up ♪</i>

1177
01:16:07,272 --> 01:16:08,315
<i>♪ Straight to the top</i>... <i>♪</i>

1178
01:16:13,862 --> 01:16:15,739
The only thing that matters

1179
01:16:15,739 --> 01:16:18,700
is how you feel,
what you think, what you do.

1180
01:16:18,700 --> 01:16:20,285
Nobody else matters.

1181
01:16:20,910 --> 01:16:24,539
And maybe my body being different
is the best thing for me.

1182
01:16:25,206 --> 01:16:26,291
<i>♪ I'm flexin', I'm flexin' ♪</i>

1183
01:16:27,459 --> 01:16:31,421
Your body is really the expert,
and you should listen to it.

1184
01:16:32,380 --> 01:16:35,884
Knowing more about the gut
made me feel more proud of it.

1185
01:16:35,884 --> 01:16:37,719
I guess I could even say

1186
01:16:37,719 --> 01:16:40,430
I have a feeling of loyalty
towards my gut,

1187
01:16:40,430 --> 01:16:44,017
and even my butthole.

1188
01:16:53,526 --> 01:16:56,071
Not everybody should talk
about their poop all the time,

1189
01:16:56,071 --> 01:16:57,947
especially if they don't feel like it.

1190
01:16:59,407 --> 01:17:01,493
But I think you should know
something about it.

1191
01:17:02,911 --> 01:17:06,998
There are, for example,
seven different consistencies of poop,

1192
01:17:06,998 --> 01:17:10,377
neatly described
in the Bristol Stool Scale.

1193
01:17:11,127 --> 01:17:13,880
Seven and six are a rather liquidy stool.

1194
01:17:13,880 --> 01:17:18,009
This can happen if digestion was disturbed
by something like an infection.

1195
01:17:19,010 --> 01:17:23,014
Four and three is what
you want to find in the toilet,

1196
01:17:23,014 --> 01:17:28,061
and is described as a sausage or snake,
smooth and soft.

1197
01:17:30,897 --> 01:17:33,817
And then we get
to the droppings of a goat,

1198
01:17:34,609 --> 01:17:36,778
and these are the areas of constipation.

1199
01:17:37,987 --> 01:17:42,867
So the consistency or shape
can be a very helpful solid information.

1200
01:17:42,867 --> 01:17:45,161
Like a little text message from your gut.

1201
01:17:45,161 --> 01:17:48,039
So you might as well sometimes
just turn around, check it out,

1202
01:17:48,039 --> 01:17:50,625
and then, you know, take the hint.