Engine 2 Diet Will Save Your Life - Rip Esselstyn

I want to introduce tonight's keynote speaker who is here from recent appearances on Good Morning America and the Today Show of course you know who I'm talking about Rip Esselstyn ripped ribs father is Caldwell Esselstyn dr. Esselstyn many of you know Essie as we like to call him he put together the longest-running study on preventing and reversing heart disease through diet he's spoken at this event just I think every other year except this year but my point is ripp knows a thing or two about preventing heart attacks and saving lives is kind of a family thing and there are you're always reading about these steroid scandals professional athletes that are out there and they get busted for taking these drugs well rip as a professional athlete he has been a professional triathlete for ten years and before that he was an all-american swimmer at the University of Texas and he's got his own secret weapon as an athlete that doesn't require illegal prescriptions or shady doctors or anything he calls it the produce section and a few years ago ripp became a firefighter and he joined the engine to department in Texas in Austin Texas and if you and and when he got there he was astounded to learn how high the cholesterol levels were of his fellow Engine two firemen so what would any self-respecting Esselstyn do of course he challenged them to a 28-day diet change and what happened was their weight dropped their cholesterol plummeted their energy climb they became followers and the engine to diet was born so ladies and gentlemen he can pull you out of a burning building and he can pull you out of a deadly refrigerator please welcome Rip Esselstyn yeah before I get started we were talking at my dinner table we actually have somebody and I don't mean to put anybody in the spot here but I'm going to we have somebody that actually looks some more like Jeff Novick than Jeff so if we could have Jeff and Jeff's counterpart come up please we're good to go all right so I'd feel I'd feel a little remiss if I didn't impart a little bit of fire safety on everybody so who can tell me what this is smoke smoke alarm exactly smoke detector so let me see a show of hands how many people in the audience have working smoke detectors in their home all right it looks like just about everybody and how do you know that you have working smoke detectors you push the button right and you should get an out noise like this it works oh yeah all right now how often do we want to do that well no actually one do that once a month we want to change the batteries twice a year okay spring and fall with the change in time now if that seems like a bit of a hassle and you don't want to you know go through all those troubles you can also get what I like to call the redneck smoke detector okay and it installs very simply - all you need is a hammer and a nail you never have to play with it but as a firefighter I have to warn you that once that Jiffy Pop popcorn starts popping it might be a little too late to get out of the house and I would submit to you I would submit to you that the standard American diet that 99% of Americans eat is no more effective at protecting you from chronic Western disease than this redneck smoke detector is at protecting you from smoke and fire who can tell me who this is it was this no thank you it's wissen Churchill Winston Churchill is one of my one of my heroes he has a quote that I love and it goes healthy citizens are the greatest asset any country can have and I would once again submit to you that what could be our greatest asset as a country has become our greatest liability with close to 70 percent of Americans overweight 50 close to 50% of Americans dying of cardiovascular disease type 2 diabetes becoming almost a pandemic and the list goes on and on we are we are a country that that needs some help and we can turn it around and have what is right now our greatest liability become an asset who here let me see a show of hands again I want you to know right now I'm gonna ask for a lot of audience involvement okay so yeah cool so who here believes that that happiness is a choice I see it show of hands all right just about everybody how about who here believes that health is a choice oh this is a good audience this is great I believe it is - in 1997 after being a professional triathlete for almost 11 years I was I didn't know what I wanted to do with my life I knew that I wanted to do something that had a lot of action gave me an adrenaline rush and firefighting kind of fell in my lap it answered everything I wanted I got to help people save lives and and basically it's like a big slumber party every third third day with the guys and we go out and be good and we do good deeds usually anywhere between five to fifteen in a 24-hour period and this is typically what it's like to go code three to a fire or a medical call and that's me driving kind of honk the horn before the light there's the English siren kind of get us going and I look both ways before going through that red light and so you can imagine weaving through traffic going through red lights blowing through stop signs it's pretty exciting stuff and and I thought that every shift I'd be going to these crazy burners like this one but the reality is that fires like this actually account for about 10% of our call volume another 10% are our car accidents alarm activations in spills and believe it or not close to 80 percent of our calls we are responding as emergency first responders to the crazy crazy amount of Western disease that's running rampant right now in America whether it's heart disease diabetes obesity we see it every shift again and again and again and it gets really old thumping on somebody's chest trying to save them when somebody's frothing at the mouth because their blood sugar level has gotten too low and I just want to you know grab them and shake them and say hey there's a better way and this this is fire station to the house of health and this is located at 506 West MLK right near the University of Texas campus and we have a lot of fun at this station when we're not making fires when we're not making medical calls and one of the main reasons is because we have a fire pole we have we have a 25-foot galvanized fire pole and we have all kinds of competitions we see who can climb the pole the fastest with their legs in the V position we see who can go down upside down headfirst we see who can go down and do the most the most 360s before they hit the ground and then we also do crazy childish stuff like who can drink a gallon of water in 10 minutes and then not vomit within an hour who can walk across the room the the truck run Bay on our on their hands the farthest stuff like that and one one night when we were sitting out on the porch let's see if you can see it here see this little porch right there we were sitting out on the porch and we had a little bar bet to see who had the lowest cholesterol level and I can tell you who had the highest cholesterol and that was my buddy jr. James ray and jr. at the age of 33 33 came back with a cholesterol of 344 and this was pretty scary because jr. he did there was no male on the father's side of the family tree that had lived past the age of 52 they'd also come to heart disease jr. was also and I say this with with all affection jr. was a third-generation redneck and so he loves stuff that was fried and you know had a face and also the number one killer of firefighters is not smoke inhalation it's not fire and it's also not car accidents it just happens to be heart attacks on the job so jr. had a couple couple things working against him so literally the next shift we we started thinking we started talking about what we were going to do and luckily I was armed with some pretty powerful ammunition and I also had a couple factors working in my favor the first of course being that these guys had heard it till they were blue in the face about my dad and his studies right and they'd even met my dad my dad had been to the fire station had eaten a meal with these guys and they you know knew about my dad at this point my dad was writing the book it hadn't come out this came out in 2007 but my plant-strong dad and then as I'm sure you guys know he has some of the most powerful angiographic evidence on the planet to show that you can reverse heart disease not only halt it but also reverse it and here you have the left anterior descending artery this is the before it's kind of gunked up through here and here's the after where you can see it's pretty much as clean as a whistle and this is in two-and-a-half years two and a half years and the only course of treatment was plant-based nutrition and then of course these guys knew all too well about me and that I used plant-based nutrition to give me the edge as a professional athlete and then they also knew that as a firefighter I had I had just about every record we have a thousand firefighters in Austin Texas and I held just about every record every physical agility record the stress smell the treadmill stress test record for the longest you know at the incline and so these guys knew that you could eat this way and instead of being a shrinking violet you could be a blossoming Lotus and then you know they also knew that you could eat this way and you can be very very very how and this is this is my two and a half month old coal and this is my six-month-old Sophie and then the other thing one of it one of the things about being one of the things about being a firefighter is the the team of guys at the fire station is my second family and we also knew that in order to help save juniors life and eat this way we had to do it as a family and we knew about the strength and the support that comes from family so just like I've got my family and my extended family I also have my second family the guys at the firehouse and it's incredible how close you can get to somebody when you go charging into a burning fire and you know that they've got your back or you've got their back and the bond is something that is is pretty pretty powerful so we had all those things working in our favor to drop the burgers and the pizza and all the other awful things and so we hadn't done it yet but we're thinking about it so let's I'm going to take you to a whole new place alright now this is Will Ferrell from the movie elf right who here can tell me the four major food groups of the Christmas elf shout him out you can just shout them out remember maple syrup candy candy canes candy corn who said that can you come up here I got it I got a prize for you I'm serious I encourage audience participation and you get rewarded alright let's see what do I have for you oh here you go you have you're the winner of an engine to sustainable grocery bag alright maybe we'll get some more participating participants now so exactly now let's go back to Austin Texas what are the four major food groups of the Austin Texas firefighter anybody have any ideas alright let's go let's go through them first thing is cheese pizza preferably double cheese double meat next we got big old honkin cheese burgers preferably about a pound and then you want to have the cheese in the of course the bacon you want to have the Mayo you want to have it's got to be white white buns and then you have to have a little bit of lettuce on the bottom and then there's something we have something there called fajitas you ever heard of fajitas well we love Garf well I shouldn't say but Texas firefighters love their fajitas alright and then of course the last major food group of a Texas firefighter now Blue Bell ice cream Blue Bell ice cream and actually we have a tradition there's a tradition in the Austin firefighter your first day as a firefighter when you go to your new station you have to bring a tub of Blue Bell ice cream and I kid you not so I would like to submit to you that what a Christmas elf eats and what a Texas firefighter eats is no better for you than the standard American diet what 99% of Americans are eating today of course I'm sure a lot of you have seen this pie but we're gonna do a quick review here 51% is coming from refined processed foods that have no nutrient value whatsoever white bread white rice white pasta cooks chips soda pop you got the idea the other 42% is coming from animal-based products and animal by-products so anything that as I guess dr. mcdougal would say anything that paws a hoof Wiggles let's see Wiggles so Wiggles a fin positif closes a clam or flaps a wing exactly if it has muscle if it has muscle it basically has what I like to call the demonic Trinity all right the demonic Trinity so you got its got artery clogging saturated fat it's got plaque promoting dietary cholesterol and it's got the tumor in cancer promoting animal protein with demonic Trinity and then a measly seven percent coming from plant-based sources and half of that's coming from French fries and what this has in it though what you're hoping your whole food nutrients plant-based sources have is the Holy Trinity so we've got the phytochemicals we have the antioxidants and we have the fiber now the engine to diet the one that that I am a big fan of Joel Jeff basically 4 major food groups your fruits your vegetables what people need to know is there is there's more than just apples and oranges and bananas out there when it comes to fruits when it comes to vegetables there's more than just you know iceberg lettuce and broccoli there are hundreds and hundreds of different fruits and vegetables same thing with whole grains there's more than just brown rice you've got your millet your quinoa your couscous couscous isn't really a grain I guess but and then you've got your wheat berries you've got your pearl barley you go to Whole Foods for example and you go to the the bin section there the bulk section and I bet you'd find 40 different types of whole grains and then of course you've got your your your your legumes your beans and your peas so this is basically our four major food groups and then of course we supplement this with some with some nuts and seeds and so this is basically the diet that I put these guys on at fire station - and are now and how did I get a bunch of Texas male firefighters to do this well I took the four major food groups and I gave them all a healthy twist so we're doing a whole-grain pizza without any cheese and we put so many vegetables on it it weighs about five pounds and then we do we do a healthy black bean oatmeal burger and we do it with baked sweet potato fries and we do it with beans that aren't aren't floating in in butter or oil we do portobello mushroom fajitas with a great barbecue sauce and we do it with all the fixings you can see that we got the brown rice we got the bell peppers in the we have the no fat refried beans and then of course we do all this instead of doing it on flour tortillas we do everything pretty much exclusively on corn tortillas corn or they are the cleanest out there and then instead instead of doing the Blue Bell ice cream we do wonderful mooses like this with with some fresh fruit on top so this is what we put Junior actually I challenged junior to do this for three weeks initially and in three weeks this is what happened Junior's number he went from 344 to 196 so you dropped almost 150 points and he and his his weight dropped 12 pounds and and all the guys at the station jumped on board and and we got these amazing results and the local the local newspaper kind of caught wind of what we were doing at fire station too and this article was written tofu outmuscles red meat at firehouse firefighters went vegetarian after one found out his heart attack or his diet was as serious as a heart attack and before long we had NPR called we did a little a little segment on the national NPR and then the New York Times did an article and and then time actually even did something recently and they referred to the engine to diet they actually reviewed four different diets for 2009 and engine 2 they said was the cheapest by far so I want to let you know that you can eat this way and you can eat like a peasant and live like a king and it can be very very cheap and you don't have to buy all organic there's probably certain foods that are best to eat organic and you can go to find the list of the Dirty Dozen but for the most part you can eat this way for under $250 a month depending upon what you're eating it don't want to get too extravagant and we got all this attention all because all because a bunch of Texas firefighters we're doing something as crazy is trying to eat healthy foods so the Fantastic Four you know fruits vegetables whole grains legumes bananas a good call for a post-workout snack eat your greens for calcium I'm sure a lot of you know but I think it needs repeating that the best absorbable forms of calcium come from leafy greens and beans right they don't come from dairy products dairy products leached the calcium from our bones and we're lucky if we're absorbing 2% of that calcium whereas with leafy greens you're absorbing about 40 to 50 60 percent of that calcium and it's kind of crazy that the countries that are the biggest consumers of dairy also have the highest instance of osteoporosis the United States New Zealand Great Britain Norway and Sweden 911 prevent the call and I can't emphasize enough how you have to take control of your health you can't blame it on your genetics you can't blame it can't blame it on your friends you can't blame it on your doctor you got to put the blame squarely on your own shoulders so once again I'm gonna ask is health a choice yes it is absolutely it is and so I almost I came came to this realization that you know I can probably help and save a lot more people by writing a book than I ever can by being a firefighter or just being a firefighter with my firefighting regula outfit on and so I went about writing this book it took me about two years to write and I also wanted to show that the eating this way worked outside the confines of the fire station so I I recruited 60 65 people from Austin Texas to take the four week engine engine to challenge and I gave them the option of doing two programs the first was the the fire cadet which is basically where they it's a wean where they eliminate the offending foods a week at a time depending upon your personality I wanted people to have a choice and then the firefighter you jump in from day one and you abstain from all the offending foods so a week one and it's kind of a little faded out here but that's supposed to be a bottle of milk there we're up standing from from all dairy right all dairy dairy you know milk is basically liquid flesh cheese is probably the greatest source of saturated fat in the diet and once again we have the what demonic trinity that's in all these okay we also stand away from the refined refined and processed foods week - we're staying away from all of it all all flesh ok so whether it's red meat whether its chickens even cute ones like that one we're staying away from the the other white meat and fish as well fish fish has been getting a lot of tension for its healthy omega-3 fatty acids but if you don't get a fish that's you know been tainted with with mercury or PCBs or dioxins you still get one that has the what thank you very much the demonic Trinity this guy's still got the animal fat the animal cholesterol in the animal protein in it and then eggs what are the two things that are wrong with eggs yolk and the white exactly I think I think somebody has to put a cork on you for now that's right the the yoke has over 212 milligrams of dietary cholesterol in it and the and the white is a incredible concentrated source of animal protein so and then week 3 we're eliminating all of the extracted oils okay and for those of you that are trying to hang on to your oils that means olive oil it means canola oil safflower oil grapeseed extra version and even the extra extra virgin cold-pressed olive oil and ok we're saying goodbye and then people want to know why we have an America that's close to 70 percent overweight it has no really no nutrient value to speak of and it's 120 calories per tablespoon and it's right around 15% artery-clogging saturated fat so we don't need it we can substitute when you stir-fry you can use veggie broth you can use carrot juice orange juice you can use water wine beer when you bake you need something else to take the place the moisture it can be applesauce it can be bananas prunes so just to drive home this point who can tell me what this is it's a label yes it is a label of what alright so here we go 120 calories 120 calories from fat as you can see here it's 15% saturated saturated fat and let's look at the the vitamins and the minerals here you see anything here besides goose eggs goose egg everywhere there and that is of course one tablespoon of olive oil all right now so I put I put these 65 people on the diet for four weeks and the results were were phenomenal the the average weight loss for the the men was 14 pounds the average weight loss for the women was eight pounds we had an average total cholesterol drop of 40% an average LDL which is the what LDLs the what the lethal right the bad drop a 30% and and then of course we had you know migraine headaches that vanished acne that cleared up IBS diverticulitis all these all these things that basically just kind of disappeared so I'm going to share with you some of the results this is a ramirez a pata in romero is a 28-year veteran in the fire department and you can see he lost 16 pounds his cholesterol dropped from 232 to 140 to 90 points and his LDL went from 142 to 77 and the two magic numbers that I talk about in my book are we want to get that total cholesterol below 150 and that LDL below 180 and then you're basically heart attack proof and you're you're basically you're not laying down anymore new deposits plaque deposits and you're reversing what you currently have and Romero was interesting because when I was I talked to everybody throughout the whole process and I said room he said hey this might be tough for me rip because I want you to know that right now the only vegetables I eat are our beans and I said Ramiro buddy I got to tell you something beans aren't a vegetable and he said oh brother I got a lot of work to do but he he hit the he hit the nail on the head and he rock rock and rolled this is one of my prized bowls this is Tim Bosma and Tim lost 33 pounds in four weeks and his cholesterol went from 174 to 93 and his LDL went from 104 to 44 and I had three people whose cholesterol levels came down below 100 and Tim's was one of them and one of the things that I asked that I asked every one of the participants to do was keep a food log because it's so important as far as you developing a relationship with food and becoming really really aware of what you're putting in your mouth day in and day out and so I would review everybody's food log at night so I could send them back feedback in Tim one night under desserts he put watermelon and then he put in parentheses the whole thing and but that's the wonderful thing about eating this way is we're taking the current model the current paradigm and we're inward and we're turning it upside down so instead of eating these foods that are calorie rich in nutrients now that predominantly our calorie calorie light and nutrient rich and it's a wonderful way to eat because it's sustainable and it's permanent and you know you're not ever starving yourself this is drew Corbin drew before he joined the fire department was a airborne Army Ranger and that that's the tell-tale sign right there and he was a mess when he came to me an absolute mess and his cholesterol dropped down to 121 from 200 and 220 his weight dropped 25 pounds in his triglycerides came down from over 400 down to about 120 and the reason I have him is he looks like a completely different man doesn't he and look at the bags under his eyes I mean he just looks ill and here he looks just so healthy and vibrant and he told me that over the course of the four weeks he had at least 50 people that said what are you doing he looked absolutely incredible this is another one of my prized bulls and I have to share this story with you this is James Gary and James in 2004 was the captain of the University of Colorado football team and he joined the Austin Fire Department in 2006 and he did a rotation through station two and we stayed up all night talking about diet and nutrition and he was telling me how he weighed 300 pounds here 300 pounds when I when he came to the fire department he was 270 and I said how in the world did you keep up that way he said well every lunch five days out of the week I went to Arby's and I had 5r be melt and that's the type of big old cheeseburger they have I had two large curly fries and I had a large coke and then he said throughout the day I would drink at least a gallon of milk and of course I had you know he had breakfast and dinner and so and so we we talked all night long and he by the by the time it was when it was time to leave he said alright rip he said I'm gonna try your stupid diet for 28 days and he's been doing it ever since and this is actually this is him as 300 still this is him at 300 and misses him now all right now now this next picture I have to warn you this next picture little is a little risque so if you want to turn your head you can all right no way all right there he is 218 pounds cholesterol 111 all right he's very proud of that his knees love it and his wife loves him a lot more to know that was not that was a girlfriend back in Colorado yeah good question so this let's go from one hot body to another hot body this is fire captain Jim Ryun and Jim came to me about four months ago because after his annual physical with the fire department his cholesterol came back and it was 285 and he's like how can that be he said I'm a vegetarian and I'm also one of the fittest people in the fire department and the last three years in a row I've competed in the Hawaii Ironman triathlon and I said well your body doesn't burn off the demonic Trinity right and he was stuffing his face with the cheese and the butter and the creams and all that stuff and he was you know when you're training that much you know he he felt that because he was training that much it gave him the right to eat whatever he wanted well we know that's not the case so he's got a type a personality and literally I mean he he was just so amazing at following you know everything to a tee and in three weeks we had as I said let's do it in four weeks let you get your cholesterol tested again he goes now on do it in three okay well soon three as cholesterol came down from 285 to 156 and his LDL came down from 195 down to 91 in three weeks so he is he's now a much happier Ironman triathlete sounds normally with audiences by now they're starting to all get that yes health as a choice it does doesn't it so one of the things I always get is you know well how is how is your diet any different I kind of be in vegetarian or vegan and obviously if you're a vegetarian you know you continue to eat you know dairy out the wazoo you do the cheese and you do the butter and the creams and of course you do the milk if you're a vegan you know we all know you can be a vegan and be a junk food vegan and do the jellybeans and the French fries and the oil like crazy and the white bread and the white pasta and you're still a vegan so to me plant-strong the best descriptor is a whole food nutrient rich plant-based diet and another thing people another question people ask me well how is your diet any different than your father's diet and I say well my dad is all about plant perfection plant perfection and I'm about being plant strong I'm like I'm not gonna kick you out of the club if you're not a hundred percent perfect engine to being plant strong we embrace everybody okay you you know if you happen to be wearing a leather belt we're not going to kick you out of the club if you happen to eat a little bit of cheese we're not gonna kick you out of the club and remember that first that first graph that we had where Americans are now only eating roughly 3% of their foods from these you know whole food plant-based sources we just want we that pendulum to swing the other way and so now they're eating 60 70 80 90 100 percent from these whole food plant-based sources so you know what I think it's time for I think it's time for a volunteer let's see I need a volunteer how about how about you right there come on up nope nope a little kid are you bored what's that yes that's a shame so here's a hold on a sec hello hello so why are you here tonight now did she bring you or did she drag you here where did she drag you from Texas that's a long way to be dragged alright well so what do you think about this all this you know eating this way does it make sense to you a little bit all right how old are you okay well we're gonna work on you now what we're gonna do we're gonna break this banana in half with our bare hands okay this is a little trick now what we're gonna do like this right I want you to hold both ends and then when they up we're gonna get a little drumroll from the audience and then we're gonna count down okay from five down to one and then after one I want you to go apart and forward as hard and as fast as you can and you're gonna break this thing with your bare hands okay apart and forward so if we get a drumroll now countdown 5 now I just have one question for you who is playing strong and who is not playing strong but that's good because you got a lot of work to do alright a lot of improvement alright thank you very much anybody who know who this is that's right that is Lance Armstrong he's looking ferocious there because he's going after his 8th Tour de France victory now I want you to know that when you start to eat meat this way you're gonna have to have on your Superman cape because people are gonna try and beat you down and tell you all the reasons why this is the stupidest thing in the world and I want to share a couple stories with you what there was a female firefighter that did the engine to pilot study with me and she said that she got more crap from the firefighters at the fire station for eating this way than she ever did being a female and she said and she said that and with almost tears in her eyes so it's no joke that you know you're gonna be doing this in a society that wants you to they want you to fail and doesn't want you to succeed even this way so you have to be determined as all get-out all right this is how determined you have to be you see that peak up there that's called El Pico and it's on the sierra del carmen mountain range in in mexico and this right here is big bent and it's in West Texas and in 1992 I set out to get to the top of that I was told that nobody had been to the top of El Pico and so a buddy a buddy of mine and maybe we spent four years trying to get to the top of El Pico for years we went three times a year because believe it or not trying to navigate up here fine trails going through them the bushes there's no water so you have to carry on your you have to carry all your own water each gallon of water is 8.3 were able to go for two or three days at a time and we finally made it to the top and we had to well one of our expeditions there we determined that we needed to get an expert climber to put in pins and ropes and all that stuff and so in 1995 we finally got to the top and here's that picture of me i'ma top right and so that you see that is how badly you've gotta want to take your health into your own hands and eat these plants strong foods that's it right there look at that see what I had to get up to good get there does that look brutal it absolutely was now I'm not gonna go to him yet I want to read you I want to read you something this is this is a letter an email that I got the other day and I think it's kind of fun my wife's and my results have inspired folks to give the engine to die to try and I've had to warn them that they were going to be surprised how many scientists friends they have that they didn't even know about it's amazing really I never heard a word of concern when somebody saw me eat my fifth pizza pizza after polishing off a plate of wings and a few beers however one word that I'm holding off on meat and lowering my fat intake and they come out of the woodwork they all seem to have kept their non-science office jobs but suddenly their evolutionary biologists talking about the shape of my teeth proving our neveress lineage dietitians concern about the exact percentage of my calories coming from protein and biochemists who suddenly are worried about the details of my blood work my advice smile thank them for the advice and ignore them like they ignored you when you were eating crap that was killing you then give them first dibs on your clothes before you take them to Goodwill because they're too big for you so who's this again who do you think it was wcv hill yeah it's Winston Churchill and he has another quote you're gonna get some Winston Churchill quotes tonight he has another quote that I love and it is never never never never never give up all right and that's the kind of attitude I want you guys to have about your health and eating this way exercise anybody see this the front of time last month the myth about exercise of course it's good for you but it won't make you lose weight why it's what you eat that really counts and as we saw earlier with Jim Ryun the Hawaii Ironman triathlete the problem with exercise for most people is they feel that it gives they can go out and do their 40 minute run or lift weights and then it gives them the right to eat whatever they want all right full license to go hog-wild and to me that's about as stupid as going for a run and then smoking a cigarette afterwards however I do I'm a huge huge fan of exercise and there's a quote that Jack LaLanne has and I just kind of turned it around and that is eating eating plant strongest King exercise is Queen combined the two and you have a what a health Kingdom a health Kingdom you have to let other people answer exactly and I have a whole section in the book on exercise no free weights necessary no gym memberships all body weight strength exercises and you know I think it's time for now if you guys don't mind everybody wouldn't mind standing up I know you're gonna let's just let's just kind of shake it out a little bit all right this is what we're gonna do we're just gonna do some arm circles okay so let's go ten forward one two three four five six seven eight nine ten and backwards in unison this count one two three four five six seven eight nine ten now we're gonna get a fancy and you got to watch out so you don't hit your hit the person that's next to you ready and this also is going to test not only how plant-strong you are but how coordinated you are so we're gonna go forward with the right arm and go back with the left all right Oh Joel forward with one back with the other there you go there you go you guys can work on that one okay now if there was more room I'd love to do a lot more things but I think that because of the space we're kind of limited Hey so thank you for that and let's you know you're gonna there's a lot of myths out there that you know you can't get big eating this way and where am i where am i get my protein but we know full well that the biggest land animals on the planet eat plants they get all the essential amino acids and all the non-essential amino acids they need whether it's the bowl right whether it's the zebra the hippo the giraffes the big old elephants and then of course whether it's this this little darling here this is Sophie and you can't answer this and Joel and Geoff can't answer this but what percentage protein is your mother's breast milk we have a very educated audience yes about 4.8% protein at a time when you're doubling in size and growing faster than any other point your life so when we as human beings we only need roughly between 4 to 8 percent of our calories from protein and as long as you're getting enough calories in your diet you will rest assured get all the protein you need you can't be an athlete you need to eat this way another big old fallacy this was my hero before I got in triathlons who knows who this is Dave Scott six-time winner of the Hawaii Ironman triathlon anybody know know how old Dave is in this picture here 99 no no Davis Davis 40 there he's 40 years old there and this was my first year doing the Hawaii Ironman triathlon this was 1994 and I led the the race out of the water I led until about mile 40 on the bike when I was passed by no other than my hero and my mentor Dave Scott and Dave ended up getting second that year at age 40 and he ran at 251 marathon after a two and a half mile ocean swim 112 mile bike and then a marathon in the scorching 100 plus degree heat and then you guys heard of Edwin Moses 122 hurdle victories in a row almost a decade plant plan strong Carl Lewis after after being with John McDougall on a radio show John talked him into eating all plant-based and so he was eating plant-based before he set the world record in Tokyo in 1991 in the hundred meter dash and in the long jump and then of course Martina Navratilova the winningest tennis player on the planet Andre is calling vegan bodybuilder and we also hear the myth that real men eat meat and I think we all know that real men actually eat plants real many plants we know that the sum of the first arteries to start getting clogged up or the the arteries down to the the penis right everybody right there and okay and it's it's very it's very it's very funny because one one one shift after work I had to travel to another fire station and this big old guy he's six six and he's walking out to we're both walking out to her trucks I have this very very little Toyota pickup truck and he's got this two-ton diesel you know tires up to here he has to you know get it put up a ladder to get into the thing and he's walking out with his Wranglers and his cowboy hat and you go hey rip I used to have a little pickup truck like yours and I said oh really what happened better some meat but literally that's that's the kind of attitude you're dealing with and but I I want to show you that our I want to show you a little video of a real man a real man at fire station - that eats plants these are doing something called Spidey push-ups sorry about that you got to get it in when you can you know okay so you know what it's time for it's time for a little plant strong family feud I need five men and five women volunteers all right if I got to come out there I will and pick you what's that okay yeah yeah yeah that would be great come on we need five okay watch you five women five women come on come on now this is the first time for this so you know bear with me a little bit here now you guys you're okay so we need to go one women woman against one man you're gonna ring a bell you're gonna ring this bell here okay if you know the if you know the answer so you and you okay what is your name Peter Peter Marv okay what brings you here tonight okay all right all right how about this weekend what brings here this weekend all right I like that so can you guys see that okay maybe we need to bring this out here all right now this is the way it's gonna this is the way it's going to work I'm gonna show something up on the screen all right and then first person to ring the bell gets to answer the question gets to answer the question just answer the question and then if you don't answer it right we're gonna go to you and then if you don't answer it right and everybody here can work on it together all right so face-off let's go face-off now I want you be able to look at the screen get ready to ring that Bell my question to you is what leafy green vegetable is this red tip romaine very good hi and and tell me this what is so important about leafy greens your calcium yeah and just all kinds of vitamins I think it's fair to say that they're leafy greens of the superheroes of all foods would you agree with that Joel okay you guys go to the back of the line we're gonna get the next two I know you're absolutely right I'm absolutely right okay now ready now I'm not sure what this this next slide is gonna be over yet so let's see okay here's my question here's my question here's my question now what get ready get ready here what is the shelf life of a Twinkie I don't know let's go women first on that one no incorrect 30 years tell you what women gather and see if you can come up with an answer you guys might want to do it too because I know they're not gonna get it okay time's up time's up who is going to report ten years well you know the actual the actual shelf life of a Twinkie is two weeks okay you go to any store and you turn it over and look at the the the date the dance the the date stamp and it will be two weeks maximum from that day now yes it may be able to live forever you know your shelves at home but that's the date stamp so no points for anybody on that one all right all right who's next all right ready come on ready oh there's the answer for two weeks okay a lot of flash all right ready let's see okay here's my question here's my question get ready what NFL player is this that went plant-based after reading Kong Campbell's the China Study right he played for the Kansas City Chiefs and then now he plays for the Atlanta Falcons and last year he set the record for receptions by a tight end okay would you guys like to confer hate any you do that's baseball who told you Prince Fielder now I did hear that Prince Fielder who actually is a bass a great home run hitter went plant-based after reading Skinny maybe you guys got anything oh okay anybody out there I want to say there we go he just came out with a book came out yesterday the all-pro diet although he does push a little bit of fish all right so next next all right okay ready you might look at the screen so here's my question here's my question candidly cannellini beans right what kind of beans are they I know it says that but there's something else what kind of beans are they oh she's half right she said white beans you know what we're gonna we're going to take that there white kidney beans white kidney beans white kidney meat okay next next next next okay all right get ready yeah ready let's see what we got here okay what is this what product is it one cup 120 calories calories from fat 40 what product is that I think we need Jeff up here well and let me see let me say let me say that both preface this with this is why it's so important to read to read labels and you know Jeff Jeff Novak's two rules of thumb is everybody know Jeff's two rules of thumb number one is never but never ever ever believe the claim on the outside of a packager box and number two read the nutritional label and follow that up by reading the ingredients so what do you think it is a yogurt yogurt okay no how about you having a clue okay why don't you confer why don't you confer and let's see if we can figure it out okay time's up got to keep this show moving okay everybody both have said it's milk they both have said it's milk right they both have said it's milk but what percentage milk that I think we go with the women on that one okay 2% 2% right now of course most Americans think 2% milk is 2% fat but as you can see here they do it and they go by weight and not by calories and it's a nice way of fooling us 25% oh really no I think that's 1% and not 2% and that whole milk is about 51% yeah so okay next next next next now this this we're gonna need you guys to vote so this is what's gonna happen you have to say Cookie Monster want kale like the Cookie Monster and whoever does it better guess the point and the audience is gonna vote so you have to say like the Cookie Monster that Cookie Monster one cow come on come on try and meet her come on is that now so could you guys tell who is the bigger clap for the guy all right next next we only have a couple more so Oh what do we hit what do we have here olive oil Pam spray exactly right olive oil Pam spray and now stay up here let's do another one I'm gonna ask you well I'm gonna ask you a question in the largest Pam spray bottle they have how many serving sizes are there 400 mmm 1,400 702 702 all right that's again why it's so important to read read the labels read the labels and know how many servings are in each container okay next Oh next come on nope okay what do we got what do we got broccoli baby broccoli yeah I think we're gonna give it to her it's broccolini all right yeah yeah broccolini all right another one of our leafy greens there's so many great cruciferous leafy greens out there you need to explore that world okay what's another another name for garbanzo beans chickpeas okay ready next next all right what we got I'm sorry you got to be faster yep yes Anu sir Fennell okay next next got to keep this keep this show going let's go all right now what is the difference between lemons and limes ones yellow ones green but that is one difference you're right you're right okay another is taste all right another's color but this is what we're looking for what do you think there's one more Oh somebody just couldn't help themselves right limes just limes are sterile limes are sterile all right limes don't have seeds yes so if you don't want to mess with seeds you can do the lime okay yes you did yes you did okay I don't think so sorry okay what are we looking at here yes broccoli spinach very nice you guys see this is 51% protein it's got some fat in it look at all that vitamin A look at all that vitamin C iron calcium right that's spinach wonderful okay great okay next next what's that oh I'm sorry I know it's not very nice it's Italian parsley yes okay okay let's come on who's next yeah ready okay now once again we have to do the imitation I know okay time for your best Yoda you have to say those words say those words like Yoda would you don't know how he talks will you go first then do or do not there is no try no you have to give it a shot do not there is no try if you read if you remember that's if you remember that scene Yoda Yoda is is trying to teach Luke Skywalker how to be a Jedi Knight and he says you know you must unlearn everything you have learned and then Luke says well like okay I guess I'll try and that's what he says mm-hmm try not do or do not there is no try yes okay same way with eating this way just you got to do it I'm trying just do it okay go okay come on let's go ready okay what do we got ready what do we got sorry chard oh no I'm sorry kale we're gonna give the guys yeah yeah yeah yeah okay let's go let's go ready here's the question here's the question well alright the question is how many teaspoons of sugar are in this large coke from Burger King sixteen no we're gonna give it to the guys it's twenty point five and now does everybody know how we got that basically you go here right and you divide it by four divided by four there's four there's four grams in one teaspoon is that right Geoff okay all right twenty point five okay now next next next okay you guys you guys now we're gonna get a little personal here all right now here's my question to you all right how many times a day do you poo we have a tie here we have Italian yes if you eat if you eat plant strong plant-based instead of getting a measly five to 15 grams of fiber a day you're getting about 50 to 60 and you should be pooping three to five times a day no that's that's a cow patty that's a cow patty that's a cow patty all right thank you very much for indulging me with that yes that was one big old experiment there thank you you know what yeah who won okay then the girls the women I'm sorry the women the women can can get their engine to sustainable grocery bags afterwards okay so let's talk a little bit about the recipes that well that are in the book there they're not a lot a bunch of frou-frou recipes that people people don't know about there are very very delicious ones this is the first the first recipe in the book it's it's the big bowl and it's three kinds of different cereals milk substitute three fruits this corn cornmeal pancakes with blueberries and and bananas me Gus especially a lice right and what kind of tortillas corn yes corn open-faced hummus sandwiches with cilantro parsley green onions and then of course we do other tomatoes or cucumbers here's a lightly blanched kale with some lemon pepper actual lemon slices and then cilantro and hummus these are some panini sandwiches with hummus and avocado the hummus actually turns in it almost kind of becomes like a cheese and then we do baby spinach and bell peppers and that is a zekiel an Ezekiel Food for Life bread this is a oatmeal black bean burger these are some green leafy wraps that are sliced up to be like nori rolls this is a polenta pizza with a bunch of vegetables but the light from the screen doesn't do it justice here we have no key and a nice marinara sauce you know what that is but one of the things I have in the book I have nine nine different dinner categories and there are a lot of familiar foods just with a healthy twist so we have so we have a pizza night we have pasta night we have burger night we have a tex-mex night where we have enchiladas and burritos there's the enchiladas we have comfort food night we've got wonderful meatless meatloaf we have Shepherd's pies we have dinner plates with with pasta and sweet potatoes and broccoli with a with a nice nut sauce on top this is black beans extravaganza this is I'd say I have this at least twice a week it's incredibly simple but very delicious there's just brown rice black beans with a medley of different vegetables on top with a little bit of tamari this is we have soup night we have a wonderful different hearty soups from Cole's cauliflower to a wonderful lentil we at the fire station we usually like to start every meal with a with a big old salad and this is one of the roasted vegetable salads here you can see the Brussels sprouts and there's potatoes and onions this is a avocado watermelon salad for desserts we did not deprive ourselves we do fruit salads we do date nut crust fruit pies we also do them with a wonderful chocolate mousse inside as well and then we do whole-grain dark chocolate chip cookies that will steal the eye right out of your head I think that it's safe to say and I hope everybody knows that the diets are dead diets don't work as long as you're depriving yourself of calories and are and counting calories and it's just not sustainable it's not gonna happen so the South Beach diet and Atkins really are should be things of the past and people need to know that that eating meat and eating dairy and eating process and refined foods is just as insidious and just and just as destructive for your health as smoking cigarettes and that's why we need to have this new this new movement this new this new paradigm in eating where we are eating these calorie light nutrient-rich plant-based foods as everybody know what this is that's a healthy artery exactly that's a healthy a healthy artery and this red right here this is the endothelium which My Father loves using the term endothelium and endothelial cells a whole bunch and the degree to which you can keep that endothelium and that and the endothelial cells pumping out nitric oxide is really the degree to which you can keep those the the silky lining of your 60,000 miles of arteries capillaries and vessels nice and healthy and and slick like Teflon instead of being sticky like velcro and it'll basically will repel away the plaque formations so I want you to see the number one killer of Americans is what heart disease and now I want you to watch this is basically in time-lapse photography what happens to the average artery over the span of 20 30 40 years watch this right and so it's basically all that that wonderful endothelium has shriveled up and it's basically rotted out and now we have all kinds of calcification and scar calcification scar tissue and fatty deposits and cholesterol but this doesn't have to be and if you eat a plant-based diet can keep those arteries nice and red and rosy and healthy until the day you die does anybody know what this is exactly right and I believe breast cancer awareness month is going on right now I don't know about you guys but everywhere I turn I'm seeing you know this and I'm saying walk for the Cure run for the Cure shop for the Cure fly for the Cure and I am I'm just like hey where is heat for the Cure and more than that eating plant-based is the Cure right it's like we're looking for this cure and the Cure is out there I feel like I feel like you know the little boy that said hey the Emperor's not wearing clothes it's like you want to say hey we have the answer we have the cure and this is what it is and the evidence is absolutely irrefutable that we can we can absolutely eradicate heart disease type 2 diabetes obesity and all the other major chronic Western diseases and one fell swoop well there'll be other industries that will pop up alright but you're right about that so we're getting we're getting near the end here if you don't want the equivalent of a Jiffy Pop popcorn smoke detector watching over your health right by eating the standard American diet I would recommend that you start eating a plan strong diet and now you have the Holy Trinity right washing over your body you have the phytochemicals you have you have the antioxidants they were gonna keep you bulletproof bulletproof from Western disease and then you all know the answer yes health is a choice and who's this again Chuck now Winston Churchill has another quote that I love and it goes like this America always gets it right but only after they've tried everything else and and you can see that this this guy Winston Churchill was a man of incredible foresight and a visionary because he was saying a the answer is engine - I do want to say that I have I've just partnered up with Whole Foods to do some very very exciting stuff Whole Foods is very adamant in trying to get America to eat much more of a plant centric diet and so I will be partnering with them to come out with a line of engine - strong food products probably and will probably come out with 50 different products in in about nine months for the first wave and then I also am gonna be consulting with Whole Foods to develop engine - lifestyle teams and engine to supper clubs at all the Whole Foods wherever there's a whole food there's over 300 of them and so for anybody that's looking for support and guidance or as you eat this way inquire at your local Whole Foods and enjoying and join in and this will be this will be unveiled and rolled out in the beginning of 2010 and for anybody that wants more information I have a website engine - Academy comm where I have downloadable recipes I have grocery lists meal plans we have a nice forum a nice active community and I also have all the exercises I have videos of all the exercises all the stretches and then of course three rounds of four different exercises so you can see the proper form so this is how I'm going to leave you is that I'm going to leave you we have a guy at patient two that is not into any kind of kumbaya kind of stuff and you know sometimes we get excited and we hug each other we keep each other really big bear hugs man hugs and this guy has gotten the point where he said if you hug me again I'll kill you and so what we've done is we've we've come up with the engine to hand hug and I'm not going to ask you to massage your partner but I am going to ask you to give your whoever you're next to a little engine to hand hug and I've got a video of what it looks like all right this is the engine - hand hook actually this is not it this is not it it's coming up so Jeff Jeff come here give me a hand nope there you go so it's got to be straight up and down and then you go like I want to see hand hugs Please Please it's actually rather intimate all right yeah yeah so that that is all that I have thank you so much for allowing me to be the keynote tonight

Channel: VegSource

Views: 116,432

Rating: 4.8768964 out of 5

Keywords: rip esselstyn, engine 2, diet, plant, strong, vegan, plant-based, heart disease, cholesterol, health, diabetes, before-after, diet plan to lose weight fast

Id: EUF36cExyOE

Length: 82min 6sec (4926 seconds)

Published: Fri Dec 21 2018