Shadowing Practice: I’m 53. These Tiny Habits Help Me Look and Feel Younger - Learn English Speaking with Video

In a video I uploaded a few months ago, I mentioned that I was 52, and apparently that became the plot twist,

because suddenly the comments were completely full of people saying, wait, you're 52?

How do you look so young?

What's your secret?

And first of all, thank you.

Please continue.

I am not above enjoying a compliment.

But I also think the real answer is probably not what people expect, because this is not going to be a video about sunscreen

or collagen powder

or drinking more water now to be clear i definitely do

care about skin care i've actually made skin care videos in the past

and if you are interested in the more practical skin care side of things then i will link those below

but this video is not really a skin care video it's a vitality video

because yes skin care matters sleep matters nutrition matters all those things matter

but i personally think

that looking younger is often a byproduct of something deeper how

you live how you move how you think about yourself what you refuse to normalize

and whether you're still actively participating in your own life

so today i want to share the tiny habits

that help me look and feel younger at 53 not

because i'm trying to be 35 again but

because i have absolutely no intention of getting smaller quieter

or less alive with age in this video i've got six tiny habits to share with you.

And the first habit might be the most important one.

Habit number one is I do not treat aging like decline.

And I mean that very literally.

I don't automatically interpret getting older as becoming less interesting, less relevant, less attractive, less ambitious,

less capable, or less allowed to want things.

Because I think one of the ways

that people start aging before they need to is they begin rehearsing an identity of decline.

They start saying things like, well, at my age.

Like, at my age, I can't start over.

At my age, I can't wear that.

At my age, I can't learn that.

At my age, I can't change careers.

At my age, I can't put myself out there.

And eventually, at my age, kind of becomes like a prison sentence.

Now, obviously, age is real.

I am not pretending that time isn't passing.

I am not going to sit here and tell you

that 53 is the same as 23 because it isn't

and frankly thank god i do not need to be 23 again i have met 23 year old me

and she had some lovely qualities but she was also exhausted anxious

and had terrible boundaries

so this isn't about denying age it's about refusing to let

age become the entire explanation for what is still possible your age is information it is not a cage

and there's actually some fascinating research on this.

Yale researcher Becca Levy has studied how our beliefs about aging affect health and longevity.

In one well -known study, people with more positive self -perceptions of aging lived,

on average, 7 .5 years longer than those with more negative self -perceptions.

Now, that does not mean that you can positive think your way out of biology.

That is not what I am saying, but it does suggest that how we think about aging matters.

Because beliefs influence behavior.

Behavior influences health, and identity influences what we even attempt.

If you believe that you are already becoming irrelevant, you will move differently through the world.

You will take fewer risks.

You will stop entering new rooms.

You will stop investing in your body.

You will stop dressing like you're still in the game.

You will stop learning things that make you feel alive.

And over time, that starts to show.

For me, this has been a huge part of my own reinvention.

I left medicine in my 40s.

I had already built a stable, respected career.

I had a family.

I had responsibilities.

I could have easily told myself, it's too late.

You have already chosen your path.

This is who you are now.

But I didn't.

I chose to see midlife not as the beginning of the end, but as the beginning of a much more honest chapter

and since then i have built a business grown a youtube channel written books stepped into speaking

and started doing things that younger me would have found completely terrifying and it's

because i stopped asking myself am i too old for this

a way better question to ask is who would i become if i allowed myself to try that's the habit.

When I catch myself thinking maybe I'm too old for that, I try to pause and ask a better question.

What would it look like to approach this like someone who is still becoming?

Because aging differently starts with refusing to narrate your own disappearance.

Okay, the second habit is a little more concrete, and it's this.

The second habit is that I strength train.

And I am sorry to report that the secret is not a serum.

It is probably squats.

I know, rude.

But honestly, I think that strength training is one of the most powerful things

that you can do if you want to look and feel younger.

And it's not just about aesthetics.

Yes, muscle changes the shape of your body.

Yes, it helps with tone.

And yes, it can affect body composition.

But I think that the bigger thing is that muscle changes how you carry yourself.

It changes your posture.

It changes your confidence.

And that matters.

Because one of the most visible signs of aging, it's not a wrinkle.

It's the slow shrinking of someone's physical presence.

The body starts to look uncertain and fragile.

And the person starts moving through the world as though they are trying not to take up too much space.

And listen, there are many reasons that can happen.

Injury, illness, stress, hormones, life demands.

100

This is not about blaming anyone, but I do think that we underestimate how much vitality is physical.

101

For women especially, strength training becomes incredibly important in midlife

102

because we are dealing with changes in muscle mass and bone density and metabolism and hormones.

103

And the research here is very solid.

104

Resistance training has been shown to improve strength, muscle mass, physical function, and bone health in older adults.

105

But beyond the research, there is the feeling of it.

106

There is something very different about aging while feeling strong.

107

It gives you a completely different relationship with your body.

108

I strength train because I want to feel powerful in my body.

109

I want to be able to lift things and travel

110

and walk for hours and try new sports and move through airports and live my actual life.

111

I want my body to feel like a place I can rely on.

112

You don't need to become a bodybuilder, but you do need to challenge your muscles.

113

Push, pull, squat, hinge, carry, and do it consistently because muscle is agency.

114

And there is a particular kind of youthfulness that comes from looking like your body still belongs to you.

115

The third habit is that I protect my energy like it actually matters.

116

And I genuinely think

117

that one of the most underrated beauty treatments is not secretly resenting everyone around you

118

because i have watched people age under the weight of things

119

that they never learned how to put down over functioning people pleasing taking responsibility for everyone else's feelings saying yes

120

when every cell in their body is saying no living in a state of low -grade resentment

121

and calling it being nice And again, this is not about blame.

122

Most of us learned this honestly.

123

Many of us were trained to be accommodating and pleasant and endlessly available.

124

But at some point, that becomes very draining and very expensive.

125

It costs you sleep.

126

It costs you your nervous system.

127

And I think it shows because chronic stress affects the body profoundly.

128

There's research connecting chronic psychological stress with biological aging pathways including

129

telomere biology stress affects inflammation immune function sleep cravings mood hormones

130

and how safe you feel in your own life for me leaving medicine was the moment

131

when i reclaimed my own energy i loved many parts of being a doctor

132

but i had also spent years holding a lot responsibility emotional intensity other people's needs systems

133

that were difficult to change and a pace

134

that did not always leave much room for my own expansion

135

and when i left it wasn't

136

because i wanted an easier life i still work hard i

137

run a business i create content i write i speak i

138

have a family it's not as though i left medicine and now spend my days floating around in linen gently misting orchids.

139

Although frankly, some days that doesn't sound too bad.

140

But the difference is that I am much more intentional now about what gets access to me.

141

That is a tiny habit.

142

I pay attention to resentment.

143

I pay attention to dread and to the situations where I feel myself shrinking

144

or performing or abandoning myself to keep everyone else comfortable.

145

And instead of ignoring those signals, I try to treat them as data.

146

So sometimes the answer is a better boundary.

147

Sometimes I have to have a hard conversation.

148

Sometimes the answer is just a plain old no, because you can't live in a permanent state of, I'll just push through.

149

without it taking a toll.

150

Protecting your energy, it's not selfish, it's part of staying alive.

151

And this is actually one reason why I created my free self -sabotage recovery guide.

152

Because so often, the things that drain us, they are not random, they are patterns.

153

Like overthinking, people -pleasing, perfectionism, saying yes when we mean no.

154

So the guide helps you start to recognize those patterns and interrupt them before they keep running your life in the background.

155

So if you want that guide for free, I will link it below.

156

Now, the fourth habit is one of my favorites.

157

I keep becoming a beginner.

158

So I have found that for me, nothing will humble you faster than learning to play golf in your 50s, except possibly trying to speak French in public.

159

Both are absolutely excellent if you want to confront every perfectionist tendency you have ever had.

160

But I genuinely think that beginnerhood is one of the most important habits for staying youthful.

161

Because youthfulness is curiosity and aliveness and a willingness to be a little bit ridiculous.

162

It's the part of you that is still willing to be bad at something long enough to get better.

163

And I think a lot of people start aging psychologically when they stop being beginners.

164

They stop learning things that make them uncomfortable.

165

And they stop entering spaces where they don't already know the rules and they stop risking embarrassment and their world gets smaller.

166

It's maybe more comfortable, sure, but smaller.

167

Me?

168

I don't want that.

169

I want to keep having things in my life that stretch me.

170

For me, in the past couple of years, that has been golf, languages, YouTube, public speaking, and honestly, reinvention itself.

171

When I started to learn golf, I was not good.

172

I am still very much in the process of becoming good.

173

And there is something both horrifying and liberating about being visibly imperfect at something as an adult.

174

Because as adults, we like to be competent.

175

We like to be impressive and do things where we already know who we are.

176

But beginnerhood disrupts that because it forces you to become flexible again.

177

It reminds you that you are not finished yet

178

and this matters for the brain too lifelong learning

179

and cognitive engagement are consistently discussed as part of healthy aging

180

challenging yourself learning new skills staying cognitively active these things are

181

not just nice hobbies they are part of maintaining adaptability

182

and engagement with life but even beyond the brain science i think that there is something spiritual about being a beginner.

183

It keeps you humble and awake and in contact with possibility.

184

So one of my tiny habits is that I always want to have something in my life where I am learning.

185

One of my fellow TEDx speakers, Dr. Brenda Lau, the last time that we got together,

186

she told me that it's a huge priority for her at this stage of life to acquire skills, as many skills as she can get.

187

And the day after we met up for coffee in Vancouver, she went off to spend the day doing a bear defense training field program with her shotgun.

188

Yes, that's exactly what it sounds like.

189

There's something pretty badass, I think, about this petite, highly educated doctor,

190

anesthetist, and pain specialist doing their defense training out in the field.

191

Anyway, the idea here for me is to choose things where I am not the expert.

192

Something where I have to show up and practice.

193

Where I might look kind of foolish.

194

Because aging, in my opinion, accelerates when your world gets smaller.

195

Beginnerhood is like Botox for the spirit.

196

The fifth habit is that I dress and present myself like I'm still in the game.

197

And I know this might sound superficial at first

198

but I don't think that it is because at some point I think

199

that everyone has to decide am I dressing like I'm still participating in my life

200

or am I dressing like I've quietly opted out

201

and I want to be very clear this is not about trying to look 25

202

or chasing trends or believing

203

that your worth depends on how polished you look absolutely not

204

this is about self -recognition it is about looking in the mirror

205

and seeing someone who is still here still engaged still visible

206

still allowed to take up space i think one of the

207

quiet pressures we face as we age is the pressure to

208

disappear gracefully you know tone it down care a little less

209

want a little less be a little less visible don't be too much

210

and i reject that completely now that doesn't mean

211

that i am dressed up every day there are absolutely days

212

when i am in leggings no makeup and simply doing my best

213

but in general i care about how i present myself i care about hair

214

and skin care and grooming and jewelry and posture

215

because those things help me feel congruent with the woman

216

that i am becoming

217

when i started stepping into a more public -facing season of my life with youtube

218

and speaking and business

219

and visibility i became much more aware of this how i present myself is simply an expression of my identity

220

and this can be very simple a good blazer a pair

221

of earrings a lipstick a coat you love workout clothes that make exercise feel a little more inviting.

222

So the tiny habit is stop saving your best self for hypothetical occasions.

223

Dress for the life you are actually living and in a way that says I have not opted out.

224

The sixth habit is that I choose tiny rituals over dramatic overhauls.

225

I know everyone wants the one big secret, the one supplement, the one serum, but I think the secret is that there is no one big secret,

226

which is deeply annoying and unfortunately true.

227

Most of what helps me to look and feel younger is small, repetitive, and almost boring.

228

I walk.

229

I strength train.

230

I try to eat enough protein.

231

I protect my sleep as much as real life allows.

232

I do basic skincare.

233

I learn things.

234

I go outside.

235

I put myself together.

236

I spend time with people who make me feel more like myself.

237

I say no to things that aren't aligned and I say yes to things that expand me.

238

And no, I do not do all of this perfectly.

239

I do not wake up every morning and have a cinematic wellness montage.

240

Sometimes I am just trying to get the workout done, answer the emails, and not eat crackers over the sink.

241

But I do think that the small things matter

242

because they are identity cues every tiny habit reinforces a message about who you are

243

that you are someone who takes care of themselves someone who still cares about their energy their strength their presence

244

and their future someone who is not waiting for a dramatic overhaul before they start living differently

245

and over time those small reinforcements become part of how you see yourself this is really the heart of it for me.

246

Here's the thing, we are all aging, but the goal is to age in a way that still feels like us, or maybe even more like us,

247

more honest and confident and alive, basically more unwilling to waste time performing a life that no longer fits us.

248

So yes, I use skincare.

249

Yes, I care about how I look.

250

Yes, I enjoy a good compliment on the internet because, well, I'm human.

251

I'm not trying to age backwards i'm trying to age awake

252

and maybe that's the real difference

253

because aging differently isn't about pretending the time isn't passing it means deciding

254

that as time passes you are not going to get smaller quieter duller

255

or less alive your age is information it's not a cage

256

so i'd love to know

257

which of these habits do you most want to practice strength

258

boundaries beginnerhood style identity let me know in the comments and

259

if you want more videos on reinventing yourself in your 30s 40s 50s

260

and beyond make sure that you subscribe

261

because we are not trying to go back we are building a future self

262

that we actually want to become if you enjoyed this video i think

263

that you are going to love the one

264

that i have queued up for you next on the very next screen and I will see you there.

265

Bye.

266

Last minute fiddles with hair.

267

Okay, hair in my mouth.

268

That's annoying.

269

Okay, I still have hair that is like, is it stuck in my lipstick?

270

It's just like driving me crazy.

271

Okay, I gotta figure this out.

272

Okay, I think we should be fine.

273

Oh my gosh, there's always something.

📺 Mismo canal

✨ Recomendar Video

223 oraciones

My 87-Year-Old "Less is More" Skincare Routine | The Beauty Of Being Real & 90’s Memories

University StudentsBusiness English+2

103 oraciones

6 Tiny Habits That Train Your Brain to Feel Happier Every Day

University StudentsBusiness English+2

306 oraciones

Start This Habit to Change Your Body Forever | Senada Greca

University StudentsBusiness English+2

110 oraciones

[Vlog] Ep.55 - ADVICE TO MY YOUNGER SELF | The Quoc Khanh Show

University StudentsBusiness English+2

92 oraciones

How To PHYSICALLY Glow Up 2024 | (beauty, health, & wellness)

University StudentsBusiness English+2

172 oraciones

The Daily Habits That Could Add Years to Your Life | This Morning

University StudentsBusiness English+2

293 oraciones

7 Blouse Mistakes Quietly Aging Women Over 60 (And How to Fix Them)

Business EnglishWorking Adults+1

196 oraciones

12 little luxuries that cost $0 | live rich without being rich

University StudentsBusiness English+2

246 oraciones

80 Year Olds Share Advice for Younger Self

Business EnglishWorking Adults+1

347 oraciones

How to actually get smarter (again)

University StudentsBusiness English+2

¿Qué es la Técnica de Shadowing?

Shadowing es una técnica de aprendizaje de idiomas respaldada por la ciencia, desarrollada originalmente para la formación de intérpretes profesionales y popularizada por el políglota Dr. Alexander Arguelles. El método es simple pero poderoso: escuchas audio en inglés nativo y lo repites en voz alta de inmediato, como una sombra que sigue al hablante con solo 1-2 segundos de retraso. A diferencia de la escucha pasiva o los ejercicios de gramática, el shadowing obliga a tu cerebro y músculos de la boca a procesar y reproducir simultáneamente patrones de habla reales. Las investigaciones muestran que mejora significativamente la precisión de la pronunciación, la entonación, el ritmo, el habla conectada, la comprensión auditiva y la fluidez al hablar, convirtiéndola en una de las metodologías más efectivas para la preparación del IELTS Speaking y la comunicación en inglés en el mundo real.

Técnica de shadowing: lee la guía completa paso a paso →

Shadowing Practice: I’m 53. These Tiny Habits Help Me Look and Feel Younger - Learn English Speaking with Video

Your Routine Isn’t the Problem. Your Identity Is.

7 Signs It's Time To Reinvent Your Life

Why Life Really Begins at 40

How To Stop Wasting Your Energy On People-Pleasing

This Book Stopped Me From Wasting My Life

Lose Weight Easier -- Stop Doing These 5 Things!

Hobbies That Make You Smarter AND More Attractive

How To Fix Your Attention Span (Before It's Too Late)

Stop Letting Yourself Down: How To Actually Achieve Your Goals in 2026

HEALTHY HABITS: 10 Daily Habits That Changed My Life (as an MD)

I'm 52. If you're in your 30s or 40s watch this.

How to Talk to Anyone with Ease and Confidence

I Cut These 5 Things—and My Life Instantly Changed

The ONE Habit That Transformed My Life Forever

Change Your Life By Changing Your Morning Routine

Why reinvention starts the moment you stop regretting your past.

The Ultimate Guide to Reinventing Yourself

8 Habits That (Quickly) Changed My Life

My 87-Year-Old "Less is More" Skincare Routine | The Beauty Of Being Real & 90’s Memories

6 Tiny Habits That Train Your Brain to Feel Happier Every Day

Start This Habit to Change Your Body Forever | Senada Greca

[Vlog] Ep.55 - ADVICE TO MY YOUNGER SELF | The Quoc Khanh Show

How To PHYSICALLY Glow Up 2024 | (beauty, health, & wellness)

The Daily Habits That Could Add Years to Your Life | This Morning

7 Blouse Mistakes Quietly Aging Women Over 60 (And How to Fix Them)

12 little luxuries that cost $0 | live rich without being rich

80 Year Olds Share Advice for Younger Self

How to actually get smarter (again)

Contexto y antecedentes

5 frases clave para la comunicación diaria

Guía paso a paso para el shadowing

¿Qué es la Técnica de Shadowing?

Shadowing Practice: I’m 53. These Tiny Habits Help Me Look and Feel Younger - Learn English Speaking with Video

Your Routine Isn’t the Problem. Your Identity Is.

7 Signs It's Time To Reinvent Your Life

Why Life Really Begins at 40

How To Stop Wasting Your Energy On People-Pleasing

This Book Stopped Me From Wasting My Life

Lose Weight Easier -- Stop Doing These 5 Things!

Hobbies That Make You Smarter AND More Attractive

How To Fix Your Attention Span (Before It's Too Late)

Stop Letting Yourself Down: How To Actually Achieve Your Goals in 2026

HEALTHY HABITS: 10 Daily Habits That Changed My Life (as an MD)

I'm 52. If you're in your 30s or 40s watch this.

How to Talk to Anyone with Ease and Confidence

I Cut These 5 Things—and My Life Instantly Changed

The ONE Habit That Transformed My Life Forever

Change Your Life By Changing Your Morning Routine

Why reinvention starts the moment you stop regretting your past.

The Ultimate Guide to Reinventing Yourself

8 Habits That (Quickly) Changed My Life

My 87-Year-Old "Less is More" Skincare Routine | The Beauty Of Being Real & 90’s Memories

6 Tiny Habits That Train Your Brain to Feel Happier Every Day

Start This Habit to Change Your Body Forever | Senada Greca

[Vlog] Ep.55 - ADVICE TO MY YOUNGER SELF | The Quoc Khanh Show

How To *PHYSICALLY* Glow Up 2024 | (beauty, health, & wellness)

The Daily Habits That Could Add Years to Your Life | This Morning

7 Blouse Mistakes Quietly Aging Women Over 60 (And How to Fix Them)

12 little luxuries that cost $0 | live rich without being rich

80 Year Olds Share Advice for Younger Self

How to actually get smarter (again)

Contexto y antecedentes

5 frases clave para la comunicación diaria

Guía paso a paso para el shadowing

¿Qué es la Técnica de Shadowing?

How To PHYSICALLY Glow Up 2024 | (beauty, health, & wellness)