Shadowing Practice: Every Food That Burns Fat Like Ozempic (For Less Than $2) - Learn English Speaking with Video
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Ozempic costs about $300 per injection and is designed to copy a hormone that your body makes naturally,
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which means you don't need to spend a fortune to burn fat in the same way.
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You just need to buy the right foods the next time that you're at the store.
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Now I've watched people lose 30, 40, even 60 plus pounds doing exactly that without counting a single calorie,
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without an injection and without a single side effect.
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So in this video, now I'm gonna show you the 20 best foods to burn fat like Ozempic starting with breakfast,
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because the morning decides whether or not you burn fat for the rest of the day.
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Then how to use these foods correctly so that you don't accidentally cancel out their fat loss benefits.
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And the clinical research behind each one so that you know what's working.
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And before we're done with breakfast foods, I'll show you the exact shortcut I use on mornings when I don't wanna eat,
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but I still wanna trigger that ozempic effect in my body.
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Now, real quick, if you want actual recipes using the same foods that I'm about to cover, I put together a free breakfast guide.
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It shows you exactly how to combine these into a balanced fat -burning meal.
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I'll include a link to that in the description below.
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Just make sure and grab your free copy.
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So to start, number one, we want to fix one of the biggest hidden fat loss bottlenecks most people don't even realize they have,
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a sluggish liver.
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And most people think belly fat is just about calories.
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But when your liver is the organ that decides whether fat gets burned or stored, and if fat starts building up inside the liver itself,
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everything slows down, especially around your midsection.
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Now, the problem is most adults over 50 have some degree of fatty liver and they don't even know it.
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There's no pain.
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There's no obvious warning signs.
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You just start gaining fat and can't figure out why.
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However, there's a breakfast food that actually directly supports the liver's ability to clear fat.
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And that food is eggs.
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Egg yolks are one of the richest natural sources of the nutrient called choline.
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Choline helps your liver package fat and move it out so it can be burned.
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Without enough choline, fat builds up in the liver and fat loss becomes harder everywhere else.
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One large egg yolk contains about 147 milligrams of choline.
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Two to three whole eggs gets you close to half of your daily requirement.
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And once your liver has enough, it can process and export fat more efficiently.
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But eggs don't just support the liver.
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They're also rich in an amino acid called leucine.
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Leucine is the trigger that flips on muscle protein synthesis, the process that tells your body to maintain and build muscle.
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And muscle is what keeps your metabolism higher when you're at rest.
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The more muscle you preserve, the more calories you burn even when you're not moving.
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In fact, research has shown that whole eggs stimulate about 40 % greater muscle building activity than egg whites alone.
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Even when protein intake is the same.
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That surprised researchers because it means something in the yolk, the fats, the vitamins, the micronutrients amplify the signal.
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So when people throw away the yolk because they're afraid of the cholesterol, they're throwing away the most powerful part.
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Speaking of cholesterol, here's something most people don't realize.
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About 75 to 80 % of the cholesterol in your bloodstream is produced by your own liver.
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It's not coming from eggs or anything that you eat.
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So don't let outdated cholesterol fear stop you from eating one of the most effective fat -burning breakfast foods available.
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And if you want to start using eggs for breakfast, aim for two to three whole eggs in the morning.
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That's what I ideally do.
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I just cook mine over hard.
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Add a little salt.
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Add a little pepper.
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Ideally, you want them to be organic and pasture -raised.
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But cook them, scramble them, poach them, boil them however you'd like.
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You could even, you know, drizzle over a little olive oil if you want some extra fat
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or grass fed butter is what I usually will cook the over hard eggs in for a really good flavor
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and no unhealthy fats.
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You get actual healthy fats at the same time as the eggs.
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You could pair them with a vegetable.
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You could go sauteed spinach.
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You could slice up a little bit of avocado.
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Or if you want some sprouted grain toast for a little bit extra fiber, that would be another good side.
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We'll talk about that more in a minute.
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It's one of the most versatile and powerful fat foods that you can eat first thing in the morning.
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Eggs, number one.
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Let's go to number two.
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Let's fix a mistake that makes a lot of people hungry again by 10 a .m.
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You eat breakfast, you feel good for an hour, and then your stomach starts grumbling again a couple hours later.
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By mid -morning, you're reaching for a granola bar or a snack or a soda or something sweet.
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That's because the protein you ate digested way too fast.
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And when that happens, your body and amino acids rise quickly and then they fall quickly.
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And when they fall, hunger hormones start to climb back up.
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That's where Greek yogurt could be a game changer for this.
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Not the sugary fruit on the bottom full of sugar kind, but plain cultured full fat Greek yogurt.
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The key difference is the type of protein that it contains.
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Greek yogurt is rich in casein.
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Now, some people are a little bit sensitive to it, but casein is slow digest as a protein.
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When it hits your stomach, it forms gel like thickness.
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That gel slows down how quickly food leaves your stomach, which means nutrients are released gradually into your bloodstream for hours.
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And that steady release helps keep hunger hormones lower for a lot longer into the day.
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Here's the deeper layer most people miss.
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High quality Greek yogurt also contains live probiotic cultures and your gut bacteria.
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influence how your body handles calories.
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Certain strands of good bacteria even increase GLP -1, one of your main fullness hormones.
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It's the same hormone that's targeted by popular weight loss drugs like Ozempic.
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So as a result in large studies involving twins who ate different foods,
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people who regularly consumed yogurt with cultures had lower levels of visceral fat, The deep belly fat that surrounds your organs.
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Same genetics, same upbringing, but because of what they ate, the environment in their gut was different, resulting in different fat distribution.
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And this is why flavored yogurts don't help because many of them contain 20 grams or more of added sugar.
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You've really got to watch the label because that sugar spikes insulin, which tells your body to prioritize burning sugar over burning fat.
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And then when blood sugar drops, hunger comes back really quickly.
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So if you want to start eating
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Greek yogurt for breakfast, I recommend one cup of plain, unsweetened, full -fat yogurt.
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And check the label for live and active cultures to make sure that you're getting the gut benefits.
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You can then add your own toppings for better flavor without spiking insulin.
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Berries, chia seeds, a little cinnamon, all of these work with fat loss rather than against it.
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And together with Greek yogurt, they can deliver a satisfying breakfast that keeps you full for hours.
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For number three, let's move to something that seems counterintuitive.
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A high fat food that actually tells your muscles to burn more fat.
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For years, people were told that if you want to lose fat, you need to avoid fat.
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So when they see something like an avocado on a fat loss list, it seems and it feels wrong.
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Too many calories, too much fat.
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It must slow things down.
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But not all fats behave the same way inside your body.
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Avocado is loaded with a specific type of fat called oleic acid.
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Oleic acid is a monounsaturated fat, and it does something very different than other saturated fats
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that you might find that could show up in a pastry or in a processed breakfast sandwich.
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Inside your muscle cells, oleic acid helps turn on genes that are responsible for burning fat for energy.
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So instead of just sitting in your bloodstream, that fat gets used.
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Now, saturated fats don't activate the same pathway, but oleic acid does.
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It's a big difference.
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But there's also another layer here.
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When researchers replaced carbohydrates at breakfast, your donuts and muffins and toasts and cereals, and you replaced it with a whole avocado,
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participants reported significantly greater fullness for up to six hours after because it increases your fullness hormones.
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That means fewer cravings later, and avocado also improves insulin sensitivity.
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That means your cells respond more effectively to insulin, so less of it is required to manage your blood sugar.
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And when insulin stays low and steadier, the body has an easier time accessing stored fat.
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So if you want to start including an avocado in your breakfast, I recommend trying a half to a whole avocado.
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And there's a couple different ways you can do this.
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You can slice it, have it next to your eggs, put it on some sprouted grain toast, blend one into a smoothie,
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or just eat it straight up with some salt and pepper.
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That's my favorite.
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You don't need a giant portion.
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You just need enough to send the right signal because
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when your muscles are being told to oxidize fat and your hunger hormones are stable, you're not fighting your metabolism anymore.
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All right, let's go to number four and talk about a carbohydrate
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that works very differently than the ones most people are used to.
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But it can be really abused if you don't do it right because it's so popular.
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Now, most carbohydrates get digested really quickly.
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They break down into glucose.
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Glucose raises blood sugar.
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Insulin rises to move that sugar into your cells.
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And like we just discussed, when insulin is elevated, fat burning slows down.
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That's the typical pattern.
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But certain carbohydrates don't fully digest in your small intestine.
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They pass through intact.
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And that can change everything.
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I'm talking about steel -cut or old -fashioned rolled oats.
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Now, these don't behave the same way in your body as other breakfast carbohydrates do,
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like a cereal or some kind of grain that may even have added oats.
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And it's because they contain a special type of soluble fiber called beta -glucan.
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I love beta -glucan.
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Beta -glucan absorbs water and forms a thick gel in your digestive tract.
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And that gel slows down food, leaving your stomach, which causes blood sugar to rise more gradually.
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And as a result, insulin stays more stable.
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Research shows that beta -glucan can also increase GLP -1, the ozempic hormone that we just talked about.
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But there's an even more powerful layer most people don't know about.
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When you cook oats and then cool them, like in overnight oats, some of the starch reorganizes into something called resistant starch.
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Resistant starch resists digestion.
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So instead of becoming glucose, it travels to your colon where your gut bacteria help activate something called AMPK.
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AMPK is the same cellular energy switch that your body turns on during exercise and during fasting.
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And when AMPK is activated, your body increases fat burning and improves insulin sensitivity.
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So the way you prepare the oats changes their power to burn fat.
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Instant oatmeal doesn't do this.
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It's often pre -processed, contains a lot of added sugars
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and a lot of glyphosate and pesticides and other chemicals that come with it.
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So don't make the mistake of buying the wrong kind.
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All most people need for breakfast is about a half a cup of dry, rolled or steel cut oats.
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I think it's still very important.
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We get non -genetically modified oats, organic, when you can.
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If you want to soak them, use about a half a cup of rolled oats.
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Add enough liquid to fully cover them, usually about a half to three quarters of a cup.
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You can use water.
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You can use unsweetened almond milk or coconut milk.
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Or you could even try some plain Greek yogurt.
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Now, that's a good start.
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I usually stir in some of my collagen plus multivitamin.
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One of them is vanilla flavored.
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One is strawberry flavored.
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One is chocolate flavored.
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So you can really make the oats taste good.
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It gives you some monk fruit, a bunch of nutrients, extra protein to feel more full, but it makes them taste incredible.
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So you stir them, you cover it, and then you just refrigerate it overnight.
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And in the morning, you can eat them cold or you can warm them up if you wanted to.
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And just like with Greek yogurt, you can add whatever toppings you want, some chia seeds, some berries,
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some cinnamon, or even a little bit more of that clean protein powder.
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Just make sure that whatever you add doesn't spike insulin and store fat instead of burning it.
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That's why I like having that collagen powder.
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And in that guide, we'll give you
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Nurse Living Good, my wife's overnight oat recipe.
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It's delicious.
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Now let's move from controlling blood sugar to number five, to actually changing the behavior of your fat cells themselves.
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Most people think fat cells are just storage units.
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They fill up, they shrink, and story.
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But your body has different types of fat.
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White fat is the kind most people think of, and it primarily stores energy.
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But then there's another kind of fat called brown fat.
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And that actually burns energy to produce heat.
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And as we age, the amount of active brown fat tends to decline, which makes it easier to store calories and harder to burn them.
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But there's a breakfast food you can include
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that actually nudges your fat cells to use more energy instead of simply holding onto it.
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And that food is berries.
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Blueberries, raspberries, blackberries, strawberries.
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In addition, berries also contain natural plant compounds called anthocyanates the compound that gives them their deep red and purple colors.
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Anthocyanins are powerful antioxidants, and that means they help protect your cells from damage.
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But what makes them especially interesting for fat loss is what happens over time.
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When consumed regularly, anthocyanin -rich foods are associated with less weight gain, and in many cases, actually fat loss, compared to people who don't eat them,
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which can't be said about the majority of fruits.
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In one large study of 2 ,734 identical female twins,
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the twins who consumed the most anthocyanins had a 3 -9 % drop in body fat, including less belly fat.
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And of all the berries studied, blueberries were shown to have the strongest effect.
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Now just because berries are good for you
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and help with fat loss doesn't mean every product that contains fruit delivers the same results.
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A great example is fruit juice.
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A lot of people think fruit juice is a healthy option for breakfast.
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But when you drink a glass of juice,
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like orange juice, you're getting the sugar of two to three oranges without the fiber that normally slows down that sugar.
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Not to mention that most juices are made from fruit that has way more sugar than berries.
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And fruit juice isn't the only problematic breakfast food.
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You run into a similar issue with flavored yogurts that advertise real fruit.
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It sounds healthy.
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But when you flip the container over, you'll often find added sugars that cancel out the benefit.
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So if you're going to use berries for breakfast, aim for about one cup of whole berries.
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Fresh or frozen, both work.
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You can add them to Greek yogurt.
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You can put them and stir them into your oats.
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You can blend them into a smoothie.
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You can just eat them straight up.
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And at about $3 to $5 per frozen bag, they're one of the most cost -effective ways to support fat loss at breakfast.
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And unlike most fruits, they're working with your metabolism instead of against it.
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Okay, number six is next.
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And let's tackle something that blocks fat loss in a completely different way.
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And this comes from getting hungry again too soon.
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You eat breakfast, you feel satisfied, and then an hour or two later, you're thinking about food again because it's digested way too quickly.
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That's where chia seeds come in.
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Chia seeds absorb liquid.
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And when they do, they expand.
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Once they make it to your stomach, they take up space.
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And that physical space signals fullness, which means you feel satisfied much longer without adding many extra calories.
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In one study, just one tablespoon of chia seeds added to yogurt reduced calorie intake at the next meal by nearly 25%.
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Just one tablespoon is all it took.
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That's not all though.
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When chia seeds absorb liquid and expand, they form into a gel.
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If you've ever dumped some into a glass of water, you'll see what I mean after about 15 minutes.
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That gel slows down digestion, causing food to move more gradually through the system.
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That slower digestion means steadier energy and fewer sharp spikes and crashes.
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So you're less likely to start searching for a snack mid -morning.
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If you want to use chia for breakfast, aim for one to two tablespoons.
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You can go as high as three, but any more than that can cause you digestive issues.
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So just be warned.
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And you can stir them into Greek yogurt.
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You could add them to the overnight oats.
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You can blend them into a smoothie.
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You can make a chia seed pudding recipe, which is my favorite, by mixing two tablespoons with a half a cup of your favorite milk,
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letting them sit overnight
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and again to make them taste good just like with the oats add in my collagen plus multivitamin vanilla strawberry
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or chocolate you're gonna hold a bunch of extra nutrients
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and delicious flavor with it
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if you're interested i'll include a link to my chia seed pudding recipe in
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that guide in the description below
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and just as a note
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you probably don't want to eat them dry like straight off the spoon
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they can really get kind of like lodged in your throat
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or your teeth a little bit of safety risk so instead just let them soak for at least 10 to 15 minutes,
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you can put them in water and drink them that way, cheese seed water, or eat them mixed into foods.
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Let them form that gel and you'll get more benefit out of it and more texture.
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They're inexpensive, they're shelf stable, and they're one of the simplest appetite control tools that you can keep in your kitchen.
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Number seven, let's talk about something most people think they have to completely give up if they want to lose belly fat, and that's bread.
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Okay, for a lot of people, bread feels like the enemy.
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And if we're talking about white bread or muffins or bagels from the coffee shop, then you're not wrong.
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But most of those digest so quickly.
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Your blood sugar rises fast after eating them.
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Fat burning shuts off.
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But not all bread behaves the same way.
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And I think it's a good idea
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if you are really trying to lose weight and make strides that you're probably not focusing on bread.
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But sprouted grain bread is fundamentally different.
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Sprouted bread is made from grains that have begun to germinate.
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That's a process that changes the structure of the grain.
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Some of the starch is broken down, the protein becomes more available, and fiber becomes easier to digest.
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And as a result, it doesn't hit your bloodstream the same way that regular bread does.
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In one clinical study, research compared different kinds of bread, and sprouted bread produced the lowest blood sugar response of all the breads.
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Lower than white bread, lower than multigrain, lower than sourdough.
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And that held true even when the breads had the same amount of carbohydrates, which means it isn't just about fewer carbs.
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It's actually processed differently in the body.
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That's important because the goal isn't to eliminate every carbohydrate.
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It's to choose the ones that don't work against you.
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Sprouted bread also gives you more protein and fiber per slice than a standard bread would.
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One slice of Ezekiel bread, sprouted bread, has about 80 calories, five grams of protein, and three grams of fiber.
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Compare that to a plain bagel, which has 250 to 300 calories, 50 grams of fast digesting carbs, and almost no fiber and very little protein.
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They're in the same food category, but have completely different outcomes.
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And here's something else you probably didn't know.
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Freezing bread and then toasting it reduces the blood sugar response even further.
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In one study, freezing and toasting reduce the blood sugar rise by up to 39 % compared to just fresh bread.
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Sprouted bread is always sold frozen.
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So You're automatically getting that benefit.
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No extra costs, no extra effort.
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Just toast it.
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Now, if you want to include sprouted bread in your breakfast, here's what you could do.
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Just stick to one slice, toast it from frozen, and always pair it with protein or a healthy fat.
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You can put eggs on top of it, avocado.
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You could use a nut butter.
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You could add some salmon.
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Bread should be the vehicle, not the entire meal.
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Kind of be a side piece or an add -on.
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I wouldn't recommend just eating it alone.
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Even sprouted bread will raise blood sugar much more if it's eaten by itself.
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So pairing it slows digestion and keeps energy more steady.
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You don't have to eliminate bread completely to lose fat.
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It is one thing you could do for a period of time, but you can start adding it back in.
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You just have to stop choosing the kind that works against you.
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Next up, let's look at something you can use before your main breakfast, especially if you tend to sit down already hungry.
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When you start a meal too hungry, you eat faster, you take bigger bites, and you eat more than you planned.
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And the meal hits your system harder.
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So one simple way to take the edge off of
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that hunger is a half a grapefruit about 20 to 30 minutes before breakfast.
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I did this at my grandparents' house growing up.
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Every breakfast started with a grapefruit first where we cut it in half
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and we had to dig it out with a grapefruit spoon.
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If you never dug out a grapefruit, you got to try it.
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It was really fun as a kid.
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And then we squeezed the juice and drink the juice at the end.
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And then we would have breakfast.
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I don't think my grandparents understood the science behind it, but that was a great routine for them.
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So this is not a second breakfast.
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It's just a half a grapefruit.
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It works because grapefruit is mostly water and fiber.
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And that alone can reduce how much you eat at the meal that follows.
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But grapefruit does more than just fill space.
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It also contains a natural compound called naringenin.
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Naringenin has been studied for how it affects the metabolism.
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Researchers have found that it can help your liver handle sugar more efficiently
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and it may slightly increase the number of calories that your body is able to burn at rest.
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Some studies also show that it encourages your body to burn small amounts of energy as heat instead of storing it.
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And as a result, in clinical trials,
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people who consumed grapefruit before meals lost 3 to 4 pounds over 12 weeks without making any other major diet changes.
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Participants also showed lower insulin levels after meals.
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So you already know why that's important, as we previously discussed.
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Plus, lower post -meal insulin makes it easier for your body to access stored fat later.
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Now, here's a pro tip if you're going to eat grapefruit.
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When you do, don't scrape off all the white skin around it.
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That slightly bitter white layer contains a concentrated amount of the beneficial compounds.
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That's where a bunch of the metabolic support lives.
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Used correctly, half a grapefruit can help reduce portion size, blunt the meal response, and gently support fat burning.
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It's not required, but for someone who struggles with appetite control at breakfast, it can be a very helpful tool.
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Just keep in mind that grapefruit is powerful, so powerful that it can interfere with certain medications, especially statins and some blood pressure drugs.
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So if you're taking prescription medication, just check with your doctors first before using it as a daily habit.
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Let's go to number nine, but let me ask you something.
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Have you ever noticed that sometimes you're not physically hungry, but you still want something sweet or salty or crunchy?
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It's that kind of hunger that isn't coming from your stomach.
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It's coming from your brain.
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Researchers call it hedonic hunger.
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That's when you have a craving that has nothing to do with needing calories.
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And it's why so many people end up snacking by 1030.
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Now, here's what's fascinating.
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There's a compound in leafy greens that directly reduces that type of hunger.
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It's called phylacoids.
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Phylacoids are structures inside green leaves.
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And when you consume enough of them, they help delay how quickly you break down fat.
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And when that partially digested fat reaches the lower intestines.
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It triggers hormonal signals that reduce cravings, not just appetite.
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In a three month study, women who consumed spinach extract containing phylakoids experienced up to 95 % reduction in junk food cravings.
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95%.
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They also lost significantly more weight than the control group.
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Now participants reported that they simply didn't want snacks between meals.
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No extra willpower necessary.
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But that's not all though.
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One cup of raw spinach, for example, contains about seven calories set.
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That means you can eat two large handfuls in a smoothie and barely change the caloric load,
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but your stomach stretch receptors will still be activated by it.
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So you physically feel more full with virtually no impact on blood sugar.
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And for adults over 50, there's another layer.
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Leafy greens contain natural nitrates, which help improve blood flow and muscle efficiency.
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These aren't the same as the synthetic nitrates found in processed meats, right?
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These are naturally occurring ones and your body processes them differently.
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In older adults, a nitrate dose similar to what you're getting from about a cup of leafy greens improved muscle power within hours.
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The improvement was large enough that researchers actually compared it to the typical gap seen between younger and older adults.
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This is part of the reason why one of my favorite breakfast hacks is greens and collagen smoothie.
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Just add a handful of your favorite green into there.
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It not only helps you lose fat and stay full, but it can also support muscle performance for the rest of the day.
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So here's how to make it.
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Take a large handful or two of spinach or kale or collard greens, half to one cup of berries, right?
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I try to avoid the bananas or other high glycemic fruits to keep sugars low.
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And then I add a scoop of my grass -fed collagen protein, which is already sweetened with monk fruit, which won't spike insulin like sugar does.
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And I blend it up with some ice and my favorite nut milk.
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It's a very simple go -to.
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I'll include a link to some of those in the description for those recipes below for anyone interested.
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Now, the collagen also supports joints, supports the gut lining, not to mention it's a much smaller insulin hit than many whey proteins
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because of the lack of lactose in it.
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And I try to add in some healthy fats if you can.
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Like I said, your favorite nut milk, an unsweetened coconut, an unsweetened almond, a tablespoon of coconut oil.
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Try to avoid any sweetened milks.
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Try to avoid any flavored creamers or low -fat substitutes that oftentimes contain seed oils.
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Just blend everything together and breakfast is served.
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It'll keep you full all morning and you won't even taste the greens.
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Which brings us to finally number 10.
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Speaking of drinking something for breakfast, let's talk about the one thing almost everyone already has in their hand, coffee.
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Now before you assume this is either good or bad, it depends entirely on how you use it.
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Black coffee on its own actually supports fat burning.
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Caffeine signals your nervous system to release stored fat into your bloodstream.
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That's called fat mobilization.
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If you move your body, stay active, or even just maintain a slight caloric deficit, that released fat can be used for energy.
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Coffee also increases your metabolic rate for a few hours after drinking it.
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That's part of the reason people feel more alert and warmer after they have a cup.
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But here's where most people accidentally cancel out the benefit.
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They turn coffee into dessert by adding flavored syrups, sugar, or sweetened creamers.
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Those spike blood sugar and shut down fat burning.
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So if you're going to use coffee as a tool, keep it black or just add a splash of unsweetened milk if needed.
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However, if you're not feeling like eating,
398
you can actually upgrade it even further and replace breakfast entirely which brings me back to what I teased at the beginning.
399
I mentioned there's a shortcut that I use on mornings when I don't want to sit down and eat.
400
Here it is.
401
Instead of a full meal, I create what I like to call coffee.
402
Organic coffee with moringa, a tablespoon of grass -fed butter, a tablespoon of coconut oil, and a scoop of my collagen protein.
403
Then I blend it until it's creamy, drink it down, and get on with my day.
404
The fats provide steady energy without spiking blood sugar.
405
The collagen gives your body amino acids to protect muscle.
406
And when I use my collagen plus multivitamin version, I've also taken in my multivitamin for the day.
407
And because there's no sugar, your insulin response stays low and stays stable.
408
And it's not the same as a full meal, but it bridges the gap nicely.
409
And it's a great option when you're in a hurry and not feeling particularly hungry.
410
It also keeps your body in a fat burning state longer than a typical carb heavy breakfast ever would.
411
Now, everything I showed you keeps your body burning fat through the morning, but one wrong meal later in the day can undo all of that.
412
So the next 10 foods are the ones that keep you burning fat from lunch all the way to bedtime.
413
Every single one of them activates GLP -1, the same hormone that Ozempic is designed to copy,
414
and costs next to nothing to buy at the grocery store.
415
And I've saved the most surprising ones for last.
416
Now, note that these might not take the weight off as fast as an injection would,
417
but they do it with zero side effects on your liver or your pancreas or your digestive tract.
418
That's how you win long term because you don't just get skinny, you get healthier.
419
And the goal isn't to lose weight and then miraculously get healthy.
420
It's to get healthy and then the weight just comes off.
421
That's how you lose the fat and then you keep it off as a lifestyle.
422
So to start with the foods, I'm going to show you a food that triggers more GLP -1 than almost anything else you can eat.
423
Most people have no idea.
424
When you think about fat loss, fat is probably the last thing you want to add to your plate.
425
Like we've kind of been trained, avoid fats over time so I don't have more fat.
426
But there is one fat that actually tells your body to stop being hungry and start burning stored fat.
427
And it's extra virgin olive oil.
428
When you consume real extra virgin olive oil, not only does your gut release a big wave of GLP -1, it also lowers ghrelin.
429
Ghrelin is a little gremlin inside of you that wants to nom nom nom nom, eat more, more, more, more, more.
430
It's the hormone that makes you feel hungry.
431
So you're getting a double benefit with olive oil.
432
More of the hormone that says stop eating, less of the hormone that says keep eating.
433
On top of that, olive oil contains a fat called oleic acid, and it helps your body produce OEA.
434
It's a natural signal that helps tell your brain you've had enough food.
435
So olive oil is a triple threat when it comes to hunger and fat loss.
436
Now here's the key.
437
It has to be extra virgin.
438
Regular olive oil or light olive oil has been refined and then it's stripped of the
439
polyphenols that make this whole thing work.
440
Plus a lot of the cheap olive oil on store shelves is cut with seed oils.
441
Seed oils are added in.
442
It's not truly extra virgin.
443
So look for a harvest date on the bottle, a certification seal.
444
Ideally you want it single country of origin, single source, not a blend of multiple locations like California, like just one, one place of origin.
445
So they're not mixed in.
446
There's not something else sliding in, putt intended, to your olive oil.
447
We just want one good pure.
448
Ideally, we want to get it cold pressed, extra virgin, and organic.
449
I like to see it in a dark glass bottle.
450
That's even better because light can start to break down the good stuff, the polyphenols over time.
451
As for how much, about one to two tablespoons per day is a solid starting point.
452
The easiest way to use it is to pour it over a salad, drizzle it over the top of vegetables or maybe your morning eggs,
453
or add it to a bowl of some protein or a chicken.
454
You can add it into meals pretty easily.
455
You can cook with it too.
456
Don't go too hot with it.
457
Medium heat, light heat, if you are gonna cook with it.
458
So you don't break down the polyphenols.
459
You can take it straight.
460
It's just not, to me, as much of a natural thing.
461
Like I don't think, you know, a thousand years ago, They're just like shooting olive oil.
462
Like we're drizzling it on food.
463
We're using it in things.
464
But if you have to get it in, you can take it.
465
And it kind of burns a little bit.
466
Regardless of how you eat it, make sure you're replacing other low quality fats with it.
467
Use extra virgin olive oil to replace seed oils.
468
Bottled dressings.
469
That's keeping that fat on, clogging up that liver, making you go the opposite of slimming down.
470
Margarine, other low quality fats that you have in the side of your fridge door.
471
This is where olive oil starts to replace it.
472
So you're lessening the bad stuff, increasing the good.
473
Number two, next, I'm gonna show you a spice that triggers GLP -1 at a cellular level, the same way that the pharmaceutical drug would.
474
It's one of the most overlooked foods on the list.
475
I'm talking about turmeric and the active compound in it is called curcumin.
476
Curcumin directly stimulates the cells in your gut that produce the GLP -1.
477
It's one of the few natural compounds
478
that's been shown to do this in a lab with the same kind of potency
479
that you typically only see with a medication.
480
It also appears to help your body grow more of these GLP -1 producing cells over time, which means the longer you use it,
481
the better your body gets at making GLP -1 on itself.
482
Now, here's the catch most people don't know about.
483
Curcumin on its own has a really terrible time getting absorbed.
484
Your body barely takes it in.
485
But when you pair it with an emulsified form, when you pair it with fats, the absorption jumps dramatically.
486
Now, some people pair it with pepper or piperine.
487
I do not subscribe to that.
488
I do not advise that.
489
Why?
490
The piperine, the black pepper is just used as an abrasive.
491
It scuffs the inside linings of your digestive tract so you can absorb more.
492
Kind of like scuffing something before you paint it so it soaks in more.
493
I don't need to scuff.
494
There's a way superior way to use it.
495
And that's through using an emulsified version.
496
So you can actually take a very low amount of turmeric.
497
It absorbs 40 times or more better in an emulsified form than powdered turmeric by itself.
498
Now, it doesn't mean you can't use powdered turmeric in your cooking and your smoothies.
499
And that's fantastic.
500
It's just hard.
501
Like you'd have to take a couple of grams of it to get the impact.
502
And then longer term, some people are like, my doctor said, don't take that much.
503
Don't take huge amounts of it.
504
Well, you don't have to do any of that to get the benefits of the curcumin.
505
You just need an emulsified version.
506
I just take a couple hundred milligrams a day.
507
That's it.
508
200 milligrams a day of emulsified turmeric attached and blended with fat.
509
So it's got a great delivery absorption system.
510
So as far as how you use it, like I said, you can cook with the turmeric powder.
511
It's great for scrambled eggs or soups or stir fries or roasted vegetables.
512
Half a teaspoon to full teaspoon, that's plenty in a meal.
513
So an emulsified version, though, if you want it easy for the turmeric to get it in.
514
We want a clean source, no fillers, no artificial ingredients.
515
Now, when I originally prepared this video, number three on the list was oats, which will raise your GLP -1 levels as well.
516
But I covered exactly how to use them back in the breakfast foods, so I'm gonna skip ahead.
517
Number four, most people only reach for this next food when they have an upset stomach or maybe they have a cold.
518
But what's happening inside your gut when you eat it goes way beyond just settling some nausea.
519
Your gut really likes this one in multiple ways.
520
I'm talking about ginger.
521
Ginger contains a compound called gingerol.
522
And gingerol does two things that matter for fat loss.
523
First, triggers your body to produce more GLP -1.
524
Second, it lowers the level of an enzyme called DPP -4.
525
Let's memorize that one.
526
Your body uses this to quickly break GLP -1 down.
527
So you're making more of the hormone and it's then lasting longer in your system.
528
That's the same dual approach that some diabetes medications, you know, cause in your body.
529
And you're getting it from a root that you can buy at the grocery store.
530
Now, for how to use ginger, this becomes a little bit tricky because it's very potent, right?
531
My little one loves ginger, loves things ginger.
532
She's had a couple like ginger, sparkling waters.
533
She's like into it right now.
534
But fresh ginger is always the best option.
535
One you could grate really easily.
536
You want just like a one inch piece if you're using it fresh per day.
537
That's like the size of your thumb from the tip to the knuckle.
538
Okay, that little piece, you can juice it.
539
Easiest thing is to peel it, slice it thin, and then steep it in some hot water.
540
About 10 minutes, it creates a ginger tea.
541
Excellent way to have it.
542
You could drink that first thing in the morning or before a meal.
543
So I think this is an advice for someone
544
If you are like nauseous and the digestive system is just off and you want to slim down,
545
this might be one to add to your morning.
546
You can grate fresh ginger, put it in stir fries, put it in soups, put it in smoothies.
547
Adds a nice little kick and then you get the full benefit of the ginger roll.
548
Okay, now there's one tip that a lot of people miss.
549
Ginger pairs really nicely with turmeric and they come from the same plant family and they work through similar pathways.
550
So if you're already using turmeric, adding ginger on top of it could boost the overall effect simple morning drink with some hot water,
551
some fresh turmeric or powdered turmeric, some powdered ginger or fresh ginger.
552
Either one will squeeze a lemon.
553
Be one of the easiest ways to support GLP -1 first thing in the morning, especially if you need that digestive calm.
554
That could be for you.
555
Again, you don't have to implement all of these.
556
You pick the one that's right for you, sounds the best for you.
557
Let's go to number five.
558
I want to show you a food that helps protect GLP -1 in your body.
559
The amount of GLP -1 that your body's already making, This protects it because like we just talked about,
560
one of the reasons GLP -1 does not last very long is that your body breaks it down really fast.
561
Garlic has a natural compound in it that help keep your body from burning up all the GLP -1 so quickly.
562
So when you eat garlic regularly, more of the GLP one that you're producing from other foods on this list,
563
get a chance to do its job.
564
And the more important thing about garlic is it has to be prepared the right way
565
or you lose the benefits pretty quickly.
566
The active compound in garlic is called allicin.
567
And allicin only forms when you crush it or when you chop the garlic.
568
And then you let it sit for a little bit.
569
That kind of lets it marinate and ferment.
570
And you do this by, you know, if you're using it to cook, just chop the garlic first and then get everything else prepared
571
and then put it in that helps the enzymes activate and create the allicin.
572
Now, if you skip that step and you just throw chopped garlic straight into something that's hot,
573
a hot pan, the heat can start to destroy the enzyme before it does its work.
574
So crush it or mince it, set it aside for a bit on the cutting board, prep everything else, then add it to your cookie.
575
As for how much, two to three cloves a day is a really good target.
576
That might be a lot.
577
I think Nurse Living Good would be a little upset for me on this one.
578
Okay, but you can toss it so many different things stir fries, anything we're cooking, like stove top, we try to add some to it.
579
Anything we're grilling, we add some to it.
580
Even if it's powdered garlic, right?
581
We're still getting some benefits if it was organic and non -radiated when it was turned into powder.
582
Soups, roasted vegetables, salad dressings.
583
You can even mince them raw or mix them into a guacamole or a dip that you're making.
584
Raw garlic is the most potent.
585
But if the taste is way too strong, which it is for a lot, lightly cooking it after that 10 -minute rest gives solid benefits.
586
So go organic when you can try to avoid, you know, anything that's been highly irradiated or any of the pre -minced jars
587
that maybe have a bad oil or some kind of preservative in it.
588
You would really want that to just be raw garlic.
589
If you're going to use that, the best is going to be fresh.
590
And then those fresh bulbs, those are the way to go.
591
If you want to implement a bit more garlic in, GLP -1 likes it.
592
Number six, I want to show you a food that doesn't just affect the meal you eat it with.
593
It changes how your body responds to the next meal as well.
594
Similar to what oatmeal has as an effect, but this one can be used more for lunch or dinner.
595
That food is lentils.
596
Researchers call this the second meal effect.
597
Lentils are one of the best foods in the world for triggering it.
598
When you eat them, you get a combination of plant protein
599
and a special type of fiber that your body doesn't fully digest.
600
That undigested fiber travels to your lower gut.
601
As you know, that takes hours to get down there.
602
And that's where bacteria ferment and it produces compounds that directly trigger GLP -1.
603
Now here's what makes lentils different from a lot of other high fiber foods.
604
That fermentation process is slow.
605
It keeps going for hours.
606
So when you sit for your next meal, your GLP -1 levels are already elevated before you even take the first bite.
607
That's why I tell people if you're going to add one thing to your dinner plate, make it lentils, make it higher fiber foods.
608
Now beans can have similar effects as well, but lentils is really where it maxes out because they don't just help you at dinner,
609
they help you at breakfast the next morning.
610
Lentils are also one of the easiest foods to prepare.
611
Unlike most beans, you don't need to soak them overnight.
612
Red lentils, they cook in 15 to 20 minutes and basically melt into whatever you're making.
613
So you're either great in soups or great in stews.
614
Green and brown lentils hold their shape a lot better and then they take 25 to 30 minutes to make.
615
That makes them really good for salads or some kind of bowl as a base of a bowl.
616
A good serving is about a half a cup dry, which cooks up to roughly a cup after you make it.
617
You can make a big pot of lentil soup at the beginning of the week
618
and then eat it as a side for several days as your meals or as your meal.
619
You can throw in olive oil.
620
You could throw in garlic.
621
You could throw in turmeric.
622
Now we're stacking multiple GLP -1s in one bowl.
623
So for quality, look for organic when you can to avoid pesticides, avoid herbicides.
624
And they're perfectly affordable too.
625
That's what I like about it, even in the organic floor.
626
Now, if you're worried about digestive comfort, start with red lentils first.
627
They're way easier on the stomach.
628
And then start to work your way up.
629
Like if you have a lot of lower intestinal bloating, we want to fix that.
630
We need to reintroduce foods that do.
631
This fermentation of these lentils will help it.
632
But ease into it so you don't over bloat or over disrupt.
633
You can't fix that bloating and that digestive distress too quickly.
634
You want to add them in slowly and work your way up.
635
Seven, I want to talk to you about a food, one of the only ones on this entire list,
636
that's been tested in a real clinical trial, specifically measuring its effects on GLP -1.
637
Most people think of mushrooms as a pizza topping or something that you throw into stir fry for flavor,
638
but certain types of mushrooms contain a unique fiber that your body responds to in a powerful way.
639
When researchers gave people with blood sugar issues, a meal with a specific kind of mushroom,
640
their GLP -1 levels came back 17 % higher than when they ate the exact same meal without it.
641
And the GLP -1 benefit kept climbing even three hours after the meal, long after you expect it to wear off.
642
What kind of mushrooms should you eat?
643
The mushroom that seemed to work the best are oyster mushrooms and shiitake mushrooms.
644
Both are loaded with fiber that feeds your gut bacteria in a way
645
that keeps GLP -1 production going well past the meal.
646
Now, the great thing about mushrooms is how easy they are to work into your meals.
647
Nurse Living Good isn't a huge fan of them, but we started to work them in, and now she can incorporate some of them.
648
Saute a handful of sliced mushrooms with some garlic.
649
Use some olive oil.
650
Have a little GLP -1 boost in multiple levels.
651
You can do it as a side dish.
652
We regularly do that when we're cooking and grilling foods.
653
You could do soups, scrambled eggs, similar texture.
654
Stir fries on top of the salad.
655
As far as how much you need, about a cup of sliced mushrooms per day is a really big serving.
656
Okay, you can even go half cup, just one good handful.
657
If you can't find oyster mushrooms or shiitake at your grocery store, even the regular white button mushrooms contain some of the same beneficial fiber.
658
I'll eat them whole, right?
659
I'll dip them kind of like you dip a vegetable, hummus, or a ranch.
660
They're even good that way if you're a mushroom lover.
661
I know not everyone is.
662
So don't skip this one just because you can't find the exact kind, right?
663
Use them if you got them.
664
Fresh is always best instead of the canned ones.
665
You're buying them.
666
Look for mushrooms that are firm and dry, not slimy and wrinkled.
667
Get them organic if you can.
668
They're like sponges.
669
They just soak up everything.
670
They absorb whatever's put on them, whatever's in the soil.
671
So there's a lot of chemicals in the soil.
672
They're going to absorb them.
673
So I always try to get them organic.
674
Number eight, this next food works differently from everything else on the list.
675
Instead of triggering GLP -1 directly, it feeds a specific stream of gut bacteria that does it for you.
676
The bacteria is called acromanzo.
677
And researchers have found that people who are naturally linked tend to have a much higher level of it.
678
Meanwhile, people who struggle with their weight tend to have less.
679
So when acromanzo thrives inside of your gut and this bacteria is being produced,
680
it produces a protein that lands directly on your GLP -1 producing cells.
681
And then it tells them to release the hormones.
682
One of the best foods for feeding acromansa is asparagus.
683
Asparagus is loaded with a prebiotic fiber called inulin.
684
Inulin is basically the preferred food source for acromansa and other beneficial bacteria inside of the gut.
685
And the more that you feed them, the more they grow, and the more GLP -1 support that you get over time.
686
Now, this isn't one of those instant result foods.
687
It's more of a long game.
688
It's a side you can add in once or twice each week.
689
There are certainly other foods that contain a lot of inulin as well, but asparagus is one of them as a preferred side.
690
But if you're eating the other foods on this list
691
and then you want to strengthen their impact as a long
692
game to produce more GLP -1 from the inside out and actually fix your own GLP -1 deficiency, this is how you do it.
693
If you want to start working them into your diet, about six to eight spears per serving is a really good target.
694
Roasting them is the easiest way and tastiest option for them.
695
You can also steam them.
696
You could grill them too.
697
You could saute them with some garlic and some olive oil.
698
When buying it at the store, look for fresh ones, not canned.
699
Canned asparagus has been heat treated, and then it loses a lot of that prebiotic fiber that makes it work.
700
As with pretty much all the foods we discussed, organic's ideal when you can find it.
701
Firm, bright green stalks.
702
If the tips are mushy or the stalks are really limp, they're probably past their prime.
703
Your kidneys are going to thank you for this one as well because they love it.
704
Number nine, just like mushrooms, This next one works completely differently from other food on the list.
705
When I say this one works completely different, it goes after fat loss through an organ that most people never even think about.
706
Every other food we've talked about today works in your gut.
707
Fiber slows digestion.
708
Polyphenols and olive oil hit your gut cells.
709
And then GOP -1 gets released.
710
That's how most of this stuff works.
711
But moringa goes somewhere else entirely.
712
It goes to your liver.
713
Here's why that matters.
714
Right now, your liver is manufacturing brand new glucose and dumping it into your bloodstream.
715
That's the process of gluconeogenesis.
716
It's one of the main reasons people hit a wall with fat loss.
717
They eat less, they exercise more, their frustration goes higher, but their liver just keeps making sugar to compensate.
718
But Moringa contains a unique class of compounds called isopheocyanates, and it helps shut that process down.
719
These compounds are so specific to Moringa that researchers had to create an entirely new name for them.
720
They're not found at this level in any other food.
721
This is probably why Moringa is called the miracle tree.
722
So many nutrients, but this powerful one inside of it.
723
Other foods on the list trigger GLP -1 to form in your gut.
724
Moringa is going up street and cutting off one of the reasons that your body stores fat in the first place.
725
But it doesn't just stop there.
726
Moringa helps clean up the inflammation and the metabolic damage that can block GLP -1 from working in the first place.
727
So think of it like a clearing and unclogging agent.
728
It's clearing the road before you send the delivery truck to produce more GLP -1.
729
All those GLP -1 foods you're eating work better when the system they run on is in good shape.
730
Moringa helps get it there.
731
Top of that, Moringa is one of the most nutrient -dense plants on the planet.
732
Seven times more vitamin C than oranges.
733
Four times more calcium than milk.
734
Four times more vitamin A than carrots.
735
Three times more potassium than bananas.
736
All from the leaves of a single plant.
737
That's why for centuries, traditional healers in Africa and South Asia have called Moringa the miracle tree.
738
Now when it comes to using it, you want organic Moringa leaf powder, not an extract.
739
The extracts strip out a lot of the whole food compounds that make moringa work.
740
So you want the actual ground up leaf.
741
As for how much, a teaspoon a day is a good start.
742
100 milligrams.
743
Very nice.
744
You can work all the way up to 1 ,000.
745
I take about 1 ,200 milligrams per day.
746
So you can work your way up to that tablespoon level as your body adjusts over time.
747
Now, I'll be honest with you.
748
The taste of it is not great on its own.
749
Kind of earthy, a little bit bitter.
750
So the easiest way to take it is to mix
751
it into a smoothie where the flavor gets covered up by other ingredients.
752
You can mix it into soups or salad dressings or take it in a capsule form.
753
That's how I take it.
754
And then the taste is not a deal breaker.
755
You don't even taste it.
756
So I take about a thousand milligrams in capsule form
757
and then I mix a couple others into my coffee and or tea.
758
I take it in the morning to help with morning grinding of the gears, efficiency of burning fat early in the day.
759
Or you could take it early afternoon, maybe right when you have that afternoon snack craving,
760
need something sugary, appetite starts to ramp up.
761
So it could be taken at two different times of the day or both.
762
It's not a stimulant, so don't expect the caffeine buzz.
763
It's just more clean, steady energy that helps you feel satisfied, less likely to reach for snacks between meals and your liver and your cells.
764
Love it.
765
Let's go to number 10.
766
This next one is another one of the unexpected foods that I mentioned at the beginning of this video.
767
And honestly, it might be the most versatile GLP -1 tool on the entire list
768
because it works through three different pathways at the same time.
769
I'm talking about matcha green tea.
770
Matcha is a form of green tea, but it's not the same thing as brewing a regular teabag.
771
With normal green tea, you steep the leaves in hot water and then you throw it out.
772
With matcha, the leaves are ground into a fine powder.
773
So when you drink it, you're consuming the entire leaf.
774
Now that means you're getting roughly three times to up to 10 times more of the active compounds
775
that are gonna drive the GLP -1 benefits we'll talk about in a moment compared to regular green tea.
776
Now, one of the main compounds is EGCG.
777
You may have heard of this before.
778
Here's why it matters for GLP -1.
779
First, EGCG directly stimulates the cells in your gut to produce GLP -1.
780
Second, EGCG also blocks DPP -4, like we talked about before, the enzyme we talked about earlier that breaks down GLP -1, it blocks that enzyme.
781
So it stays in the system longer.
782
Just like ginger, just like garlic, matcha is both helping your body make GLP -1 and protecting it from being destroyed.
783
But matcha does something else none of the other foods on the list do.
784
It boosts your metabolism through a process called thermogenesis, which is your body's way of burning calories as heat.
785
So if you're getting appetite control from GLP -1,
786
you're keeping that GLP -1 alive longer and you're also increasing how many calories your body burns while you're doing nothing.
787
That combination makes matcha stand out.
788
Now for how to use it, about a half a teaspoon to a teaspoon of matcha powder per serving is plenty.
789
Between 1 ,000 and 2 ,000 milligrams.
790
One to two grams.
791
Great spot to be.
792
You can whisk it into hot water.
793
Not boiling.
794
Just hot.
795
175 degrees.
796
You want to be specific?
797
Just before it starts boiling.
798
The boiling can take away some of the nutrient benefits.
799
It can damage some of the EGCG and then make the taste a little more bitter than it needs to be.
800
Now, the Living Good Family's favorite way is using some of our vanilla collagen, which has that natural sweetener already associated with it.
801
And it serves kind of the creaminess of a creamer or a milk.
802
So we use hot water, that protein powder, the matcha, and then just stir it in together like a latte.
803
You could add in a splash of your favorite milk if you wanted to.
804
That's our favorite way to do it.
805
It's absolutely delicious.
806
Or you can stir it into a smoothie.
807
One or two cups a day is the target.
808
It does have a little bit of caffeine, not nearly like a coffee.
809
So it's great for morning or a little early afternoon pick -me -up.
810
And it has a little bit more caffeine than regular green tea, but a lot less than coffee.
811
So just don't drink it at nighttime, okay?
812
It also contains an amino acid called L -theanine.
813
L -theanine is known for taking that edge off and then helping you get focused, helping you with energy without the jitters.
814
It's a very powerful focus tool.
815
For quality, this is the one where you really want to pay attention.
816
We want to look for it to be organic.
817
This is way more important, in my opinion, than the grade or the price.
818
We do not want to be toxifying ourselves while we're trying to build health.
819
There's very high quality culinary grades or there's ceremonial grades, but we've got to have them.
820
organic because we don't have the sprayed toxicity.
821
Remember, you're grinding up that entire leaf and eating it.
822
So we want to make sure there's not those extra metals, residues, pesticides, herbicides.
823
So I'd want it tested to make sure that's the case and organic.
824
So go with that.
825
Just like the olive oil, avoid additives, added sugars, artificial flavors, other fillers.
826
You don't need any of that with it.
827
Just pure matcha, put it into the cup, add in some collagen for your creamer, right?
828
You don't need to mess with milk, some hot water.
829
You can do a splash your favorite milk
830
if you wanted to absolutely incredible my wife nurse living good
831
loves the matcha moringa in the morning as kind of a
832
coffee replacement instead of going for like cup number two
833
or three of coffee that's steady energy with the antioxidant support of moringa
834
and matcha and so we just created our own matcha from a really high grade
835
and then included the organic moringa organic matcha together
836
if you want to see that and what she uses
837
and in the recipe she makes really good matcha latte to start the day, click that link below.
838
It's in the description.
839
I'll drop it down there for you.
840
All right, now you've got 20 foods
841
that gets your body burning fats in the same manner as Ozempic for the price of a grocery run.
842
But there's actually an even easier and cheaper way to trigger GLP -1, and it's sitting in the fiber aisle for about 10 cents a day.
843
Talking about psyllium husk.
844
In the research, it cut hunger by about 30 % within two weeks,
845
and it dropped cholesterol as much as some people that are using the medication.
846
The catch is most people who take it never lose a pound
847
because the wrong timing alone can erase up to 60 % of the results.
848
And there are eight other mistakes that cancel out the rest.
849
So in my next video, how to lose 20 pounds fast with psyllium husk,
850
I show you exactly what happens to your body when you take it every day, the best time to take it,
851
and the mistakes that stop it from working.
852
I will include a link to that here.
853
Click to watch it next and I'll see you there.
854
Thank you.
הורד אפליקציה
כל מה שאתה צריך כדי לדבר בשטף
הגיית AIציון לכל משפט
תרגול IPAשלוט בכל צליל
אוצר מיליםבנה את מאגר המילים שלך
משחק אוצר מיליםלמד תוך כדי משחק
FOR YOU
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אוצר מילים והערות הגייה לשיעור הזה
שיעור הדיבור הזה מבוסס על הסרטון “Every Food That Burns Fat Like Ozempic”. בסרטון הזה יש 709 משפטים ו-10317 מילים לתרגול Shadowing. הדיבור נמשך 51:56. הדובר מדבר מהר, כ-199 מילים בדקה, אז צפו לצלילים מחוברים ומקוצרים. רק 79% מהמילים נמצאות בין 3,000 המילים הנפוצות ביותר באנגלית, כך שאוצר המילים מאתגר.
אוצר מילים מרכזי בסרטון הזה
15 מילים מהסרטון שכדאי ללמוד, עם ההגייה והמשמעות שלהן:
| מילה | הגייה | משמעות |
|---|---|---|
| meal שם עצם | /ˈmiːl/ | אֲרוּחָה |
| olive שם עצם | /ˈɑ.lɪv/ | זַיִת |
| organic שם תואר | /ɔːˈɡænɪk/ | אוֹרְגָּנִי |
| compound שם עצם | /ˈkɑmpaʊnd/ | תרכובת |
| ginger שם עצם | /ˈd͡ʒɪnd͡ʒɚ/ | זַנְגְּבִיל |
| garlic שם עצם | /ˈɡɑɹlɪk/ | שׁוּם |
| hormone שם עצם | /ˈhoɹmoʊn/ | הורמון |
| insulin שם עצם | /ˈɪnsəlɪn/ | אינסולין |
| powder שם עצם | /ˈpaʊ.dɚ/ | אַבְקָה |
| yogurt שם עצם | /ˈjɒɡ.ət/ | יוֹגוּרְט |
| calorie שם עצם | /ˈkæləɹi/ | קָלוֹרְיָה |
| muscle שם עצם | /ˈmʌs.əl/ | שְׁרִיר |
| flavor שם עצם | /ˈfleɪvə/ | טַעַם |
| hunger שם עצם | /ˈhʌŋɡɚ/ | רָעָב |
| berry שם עצם | /ˈbɛɹi/ | פֵּרוֹת יַעַר |
Phrasal verbs שתשמעו
| מילה | משמעות |
|---|---|
| come back פועל | שָׁב |
| sit down פועל | התיישב \ הִתְיַשֵּׁב |
| throw away פועל | הִשְׁלִיךְ |
| back up פועל | נָסוֹג |
| figure out פועל | הֵבִין, מצא תשובה |
| give up פועל | וִתֵּר |
| go up פועל | עָלָה |
| grow up פועל | גָּדַל |
משפטים שכדאי לחזור עליהם
משפטים קצרים ושלמים מהסרטון שאפשר להשתמש בהם בשיחה יומיומית:
- That's what I ideally do.
- We'll talk about that more in a minute.
- Let's go to number two.
- You don't need a giant portion.
- What kind of mushrooms should you eat?
דקדוק בסרטון הזה
המבנים שהדובר משתמש בהם הכי הרבה, עם המילים המדויקות מהסרטון:
| מבנה | בסרטון |
|---|---|
| הווה מושלם (Present perfect) have/has + past participle — פעולה שקרתה בעבר ועדיין יש לה חשיבות או השפעה עכשיו | I've watched · has shown · have added |
| סביל (Passive voice) be + past participle — הדגש הוא על מה שקורה, לא על מי שעושה את הפעולה | is designed · can be burned · is produced |
| משפטי זיקה (Relative clauses) who / which + clause — מידע נוסף על אדם או דבר | stomach, which means · people who regularly · decline, which makes |
הגייה ששווה לשים לב אליה
הדובר משתמש ב-185 קיצורים וצורות מקוצרות, כמו you're, don't, they're. אמרו אותם בצורה הקצרה, כפי שאתם שומעים אותם.
- הצלילים של “th”: smoothie /ˈsmuːði/, anthocyanin /ˌæn.θoʊˈsaɪ.ə.nɪn/
- הצלילים של “sh” ו-“zh”: mushroom /ˈmʌʃˌɹuːm/, delicious /dɪˈlɪ.ʃəs/, medication /mɛdɪˈkeɪʃən/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/, injection /ɪnˈd͡ʒɛk.ʃən/
- מילים ארוכות — שימו לב להטעמה: differently /ˈdɪf.ə.ɹənt.li/, metabolism /məˈtæb.əˌlɪz.əm/, cholesterol /kəˈlɛstəɹɒl/, ideally /aɪˈdi.ə.li/, naturally /ˈnæt͡ʃ.(ə.)ɹə.li/
צלילים שדוברי עברית מתקשים בהם:
- /w/ — שפתיים מעוגלות, לא /v/: liquid /ˈlɪk.wɪd/, twin /twɪn/, sweeten /ˈswiːtən/
- /æ/ — פתוח יותר מה-“אֶ” העברית, לא כמו “a” ב-“cup”: organic /ɔːˈɡænɪk/, calorie /ˈkæləɹi/, acid /ˈæsɪd/, gram /ˈɡɹæm/, appetite /ˈæp.əˌtaɪt/
- /r/ — הלשון לא נוגעת בשום מקום, לא ה-“ר” הגרונית: garlic /ˈɡɑɹlɪk/, mushroom /ˈmʌʃˌɹuːm/, hormone /ˈhoɹmoʊn/, calorie /ˈkæləɹi/, berry /ˈbɛɹi/
איך לתרגל עם הסרטון הזה
- הקשיבו לכל הסרטון פעם אחת בלי לדבר, ורשמו את המילים שאתם לא מכירים.
- התחילו במהירות 0.75×, תרגלו Shadowing משפט אחר משפט, וחזרו למהירות רגילה כשזה מרגיש קל.
- הקליטו את עצמכם והשוו למקור, תוך תשומת לב למילים כמו meal, olive, organic.
מהי טכניקת השאדואינג?
שאדואינג היא טכניקת למידת שפה מבוססת מדע שפותחה במקור להכשרת מתורגמנים מקצועיים ופופולרית על ידי הפוליגלוט ד"ר אלכסנדר ארגואלס. השיטה פשוטה אך עוצמתית: אתה מקשיב לאודיו באנגלית ילידית וחוזר עליו בקול רם מיד — כמו צל העוקב אחרי הדובר עם עיכוב של 1–2 שניות בלבד. בניגוד להאזנה פסיבית או תרגילי דקדוק, שאדואינג מכריח את המוח והשרירים בפה לעבד ולשחזר דפוסי דיבור אמיתיים בו זמנית. מחקרים מראים שזה משפר משמעותית את דיוק ההגייה, האינטונציה, הקצב, הדיבור המחובר, הבנת השמיעה ושטף הדיבור — מה שהופך אותו לאחת השיטות היעילות ביותר להכנה לIELTS Speaking ולתקשורת באנגלית בעולם האמיתי.