Shadowing Practice: The Optimal Morning Routine - Andrew Huberman - Learn English Speaking with Video
בחר מצב תרגול
כל מצב פותח חדר תרגול במסך מלא.
248 משפטים
אם המשפטים קצרים או ארוכים מדי, לחץ על ערוך כדי להתאים אותם.
1
- Hello, and welcome to a special episode of After School.
2
I'm Andrew Huberman, professor of neurobiology and ophthalmology at Stanford School of Medicine.
3
I'm also the host of the Huberman Lab podcast, a weekly podcast focused on science and science -based tools for everyday life.
4
Today, you're going to learn about practical tools for optimizing your morning routine.
5
So without further ado, Practical tools for optimizing your morning routine.
6
There are certain foundational behaviors, do's and don'ts, that set the stage for you to be better at everything.
7
So a lot of times people will say, how can I lift more, focus better, remember things better?
8
It's like, well, let's think about the foundation of that.
9
And that's always going to come back to two elements.
10
and that's sleep and what i call non -sleep deep rest So sleep is the fundamental...
11
practice or part of our 24 hour cycle where if you don't get it on a consistent basis,
12
are down -regulating your ability to do everything, right?
13
Metabolism is screwed up, immune system is screwed up, et cetera, et cetera.
14
However, it is not the case if you get one night's bad sleep
15
or that if you're not sleeping perfectly that you can't perform well.
16
But let's talk about sleep and just, 'cause I think it's important.
17
The goal for most people, unless you're pulling vampire shifts on deployment or you're a shift worker, and thank you shift workers, we'll talk about shift work, you should try and get really good sleep.
18
80 % of the time, 80 % of the nights of your life.
19
The other 20%, I hope you're not getting good sleep for good reasons that you enjoy.
20
But the point is that there are a couple things that you can do.
21
First of all, every cell in your body has a circadian rhythm.
22
meaning every cell has a 24 -hour circadian clock that's regulated by genes.
23
Think of your body as a bunch of millions of clocks, and you need to align those clocks to a single time.
24
This is why when you travel overseas, your gut goes off, or it's more easily you get sick, or your thinking isn't quite right.
25
The clocks aren't in alignment.
26
They're not entrained, as we say.
27
Number one practice for everything, sleep especially, is try and get some natural light in your eyes within an hour of waking up.
28
If you wake up before the sun, turn on a bunch of bright lights, and then get sunlight in your eyes once it comes out.
29
If there's dense cloud cover...
30
there are still more photons, light energy, coming through that cloud cover than there are coming from artificial lights.
31
So try and get five to ten minutes without sunglasses outside in the morning.
32
once the sun is out, most days, if not all days.
33
This has an outsized effect on a number of things.
34
First of all, it modulates the timing of what's called the cortisol pulse.
35
Once every 24 hours, you're gonna get a boost in cortisol, big spike in cortisol, it's a healthy boost.
36
It sets your temperature rhythm in motion, sets your level of alertness, your level of focus, and your mood.
37
You want that cortisol pulse to happen as early in the day as possible.
38
- What's triggering the cortisol pulse?
39
- The cortisol pulse is naturally entrained by these genetic programs to happen once every 24 hours, will be anchor it to the period where you see bright light.
40
Got it.
41
A late shifted cortisol pulse.
42
So imagine the kid that wakes up and spends the morning in bed, or you're spending the morning bed and you're texting or you're indoors and you're typing on the computer.
43
That's not enough light to accomplish what i'm talking about
44
and then you go outside around noon
45
or one you're in what's called the circadian dead zone
46
which is the time in which light arriving at the eyes can do certain things
47
but it can't time this pulse that means
48
that cortisol pulse is going to come in the afternoon
49
which means that your temperature rhythm is going to be shifted late
50
and that's actually a signature of depression and anxiety and and Difficulty falling asleep.
51
Many people are waking up and they're just spending time indoors and they're putting on sunglasses, getting in their car and driving, or there's cloud cover and they think there's no sun out.
52
I don't mean that you actually have to stare at the sun, never stare at any light so bright it's going to damage you.
53
Please don't.
54
And blink as necessary.
55
But the indirect rays from the sun...
56
trigger these cells in the eyes called melanopsin ganglion cells.
57
These ganglion cells, these are neurons, they send a signal to your hypothalamus.
58
Then the hypothalamus releases this peptide, which is a wake -up signal for your whole brain and body, and sets a timer for the onset of melatonin release 16 hours later,
59
melatonin being the hormone that makes you sleepy and makes you want to go to sleep.
60
So you can imagine what happens if you don't get that light until a few hours later, everything's shifted.
61
And then you want to go to, you don't know why you're wide awake at 11 :30 or 12 and everything's messed up.
62
The other thing is that You can get bright light from electronic devices early in the day, but it's not enough.
63
you need photons from sunlight now
64
if you live in scandinavia in the depths of winter
65
if you're up in like you know tronheim or ahoos
66
or something like okay fine don't buy an expensive daytime simulator
67
get one of these led uh light boxes for drawing they're very inexpensive In comparison, you can find them on Amazon.
68
I don't have a relationship to any of these brands, but they're easy to find, 20, 30 bucks.
69
Put that on your desk and just look at that thing for a few minutes in the morning.
70
Not as good, but better than being in the darkness.
71
Then when the sun's out, get outside.
72
Now, this is a...
73
Huge, huge effect for the following reason.
74
The signal that arrives from the eyes to the hypothalamus also triggers the release of the neuromodulator dopamine.
75
We hear about dopamine as a feel -good molecule.
76
Dopamine, dopamine, dopamine, dopamine hits.
77
But dopamine's main role in the brain and body is to drive motivation, craving, and pursuit.
78
It is not the molecule of pleasure.
79
It is the molecule of drive.
80
It is life force.
81
And you may notice, you said we crave sun.
82
It also does make you feel good.
83
Here's why.
84
If you think about seasonally breeding animals, let's think about the Arctic fox.
85
Well, the Arctic fox in winter is white, but in the summertime has darker pelage.
86
It actually, there's a pathway going from sunlight to dopamine to melanin production in the skin and fur.
87
So animals that transition from light color to dark color, that's all mediated by dopamine.
88
Guess what else happens?
89
The gonads grow.
90
worked on in the laboratory and that Also in humans, it's now been shown in a beautiful study that people who get 20 to 30 minutes of light on their skin, this was a study done in Israel.
91
So they wear an appropriate amount of clothing, but they're sleeveless, no hat, no sunglasses.
92
They were told to go outside 20 to 30 minutes, three times a week, just in the sunshine.
93
Ideally, they wear shorts also.
94
They measure testosterone and estrogen in men and women.
95
significant increases in both.
96
And all the associated things of increased passion, blah, blah, blah, blah.
97
That is what they measured in the study.
98
Why?
99
Well, it turns out that light to the eyes, but also light to the skin, the skin is an endocrine organ.
100
It's not just something to tattoo and hang earrings from and put clothing on.
101
It actually, there's a pathway involving a molecule called P53 and the keratinocytes are these skin cells that when sunlight,
102
when UVB, ultraviolet blue light penetrates the skin because it can penetrate the skin superficially, triggers these keratinocytes to stimulate a pathway that releases dopamine dopamine in the brain and body.
103
So you feel better when you're getting light in your eyes and on your skin, and you're increasing testosterone and epinephrine and dopamine increase.
104
That's why you feel good in the summer months.
105
People in Scandinavia know this, this kind of spring fever.
106
In the winter months, you want to go through every bit of effort to double
107
or triple the amount of time that you're spending outside in the morning.
108
So instead of 10 minutes, make it 30 minutes.
109
We all are familiar with getting sleepy and falling asleep.
110
That's the parasympathetic nervous system taking over.
111
The longer we are awake, the longer the buildup of something called adenosine in the brain and body.
112
And adenosine turns on the parasympathetic nervous system, suppresses the sympathetic nervous system.
113
When we sleep, adenosine is pushed back down.
114
What is caffeine?
115
Caffeine effectively through some chemical steps.
116
blocks the effects of adenosine.
117
So here's a little trick.
118
I don't like the word "hacks" because hacks imply using something for a purpose it wasn't designed for.
119
Here we're talking about hardwired biology.
120
But if you wake up in the morning and you didn't sleep quite as much as you would have liked, That means, and you're sleepy, that means you still have a buildup of adenosine in your system.
121
Let's say you immediately reach for caffeine.
122
Great.
123
You suppress the action of that adenosine and you will be more alert.
124
And guess what happens?
125
Then the caffeine wears off and the adenosine binds to the receptors with greater affinity and you have your afternoon crash.
126
So a practice that's very useful to people is to delay the intake of caffeine by 60 to 90 minutes after waking.
127
Allow the adenosine to be cleared out because it's not just cleared out in sleep, it's also cleared out in those kind of sleepy states of early morning.
128
So allow it to be cleared out.
129
The other thing that clears it out Exercise.
130
So when you get up in the morning, you're kind of sleepy.
131
I don't want to do this.
132
I don't want to do this.
133
But you hydrate and train.
134
You clear out the adenosine.
135
Now, I like to drink caffeine before I train or during training.
136
I'm weak like that.
137
But for people to have an afternoon crash, this can have tremendous benefits.
138
And maybe start by pushing it out 15 minutes per day.
139
Most everyone that does this says, oh my goodness, I didn't understand why in the afternoon I'm crashing so hard.
140
This will really, really help.
141
- So let me ask you this.
142
I have a sense for you.
143
What time do you wake up typically?
144
- Generally between, well, between 4 :15 and 4 :30.
145
- Okay.
146
So for most people, it's gonna be a little bit later, probably, but for you, that means, so you're waking up, If it's because of an alarm, it's because of an alarm.
147
But if that's your natural wake -up time now without an alarm, that means that your temperature is starting to rise at that time.
148
That's why you wake up.
149
That temperature increase triggers that cortisol release.
150
Now, and that's why some people wake up right before their alarm clock.
151
It's this cortisol pulse, okay?
152
And two hours before that, so for you, approximately 2 :30 in the morning, is what we call your temperature minimum.
153
It's when your temperature is, that it's ever going to be in the 24 hour cycle.
154
So the way it works is you wake up because of an increase in core body temperature.
155
That increase in core body temperature triggers that increase in cortisol.
156
And by viewing light at that time, you entrain, you ensure that it happens at the same time the next day.
157
The clocks of your body are matched to this cortisol pulse.
158
So viewing bright light in the morning
159
anchors it when we say entrained it tell through a circuit
160
that involves cells in the eye and cells in the hypothalamus
161
which then talk to the rest of the cells of the
162
body through a signal a peptide that's released make sure
163
that the temperature starts rising goes up up up up up
164
and sometime around two or three in the afternoon you're going to heat hit your temperature maximum
165
And You might feel a little sleepy at that time, but that's actually the time in which all your systems are kind of revving at the maximum capacity.
166
And then it's going to start to drop and start to drop, drop, drop.
167
Now that drop in temperature eventually will be a full one to three degrees below.
168
at your temperature maximum, and that's when you're going to get sleepy and fall asleep.
169
This is why it's important to keep the room cool at night to fall asleep.
170
The goal here is to increase body temperature in order to be awake
171
and to decrease body temperature in order to be asleep.
172
If we stay with those themes, a lot of this will just fall into bins.
173
Exercising will increase body temperature somewhat paradoxically.
174
getting into a cold shower or cold water, everyone says, well, it must make you cold, right?
175
Well, if you stay in there a long time, you become hypothermic, right?
176
But let's remember the thermostat example.
177
You have a little area in your brain called the medial preoptic area.
178
And if you make the surface of your body cold, guess what happens?
179
Core body temperature goes up.
180
So if you're going to do ice baths or cold showers, you can do, I would say, do them sometime better than not at all.
181
There's a beautiful paper published in the European Journal of Physiology had them sit.
182
They actually had them on lawn chairs in water, a pool.
183
It was a great way to run an experiment.
184
I always say, people ask about cold showers.
185
There are not a lot of experiments on cold showers because think about it's very hard to control.
186
Is everyone under the shower the same way, et cetera?
187
You put someone up in water up to their neck, - It is what it is.
188
- You know what you're doing.
189
So it's experimental rigor that drives that.
190
But they had people get into reasonably cool water, 60 degrees Fahrenheit.
191
So it's not that cold, but they had them stay in for an hour.
192
Or they've had people get into very cold water something like 40 degrees for just 20 seconds.
193
Now here's what's really interesting.
194
That shock that you referred to is adrenaline, also called epinephrine.
195
And it is released from the adrenals, obviously, but also from a site in the brain called locus coeruleus, a little area of the brainstem
196
that then sprinklers the rest of the brain with epinephrine and wakes up the rest of the brain.
197
So that shock occurs in the brain and the body, and actually the stuff in the body doesn't cross the blood brain barrier.
198
So you're a two -part system.
199
When those two systems are aligned, it's beautiful.
200
When those two systems are out of alignment, that's not good
201
so you get into cold water that's the shock for the
202
first 30 seconds for most people who are untrained your forebrain
203
which is controlling decision making is basically suppressed in its activity
204
and other areas are ramped up so just know
205
that exactly panic just understand that passes then what happens is
206
when you get out of the the cold whether
207
or not it's a longer period at 60 degrees
208
or a short period i would hate to hear that people are only doing 20 at 45 degrees or something,
209
there's a long arc release of dopamine and epinephrine.
210
That's what was shown in the study in humans, because people always go, well, it's just in mice.
211
No. No. in humans.
212
And that long arc of dopamine leads to a near doubling or more of dopamine and epinephrine.
213
In my colleague Anna Lembke's book called Dopamine Nation, she works on addiction, runs our dual diagnosis addiction clinic at Stanford.
214
She talked about a patient of hers
215
that basically helped himself get over cocaine addiction by doing cold baths
216
because it was the only thing that would give him the kind of dopamine release
217
that even slightly mimicked his cocaine addiction and equivalent of a drug like cocaine,
218
but I am saying that it's a better decision than a drug like cocaine.
219
for obvious reasons.
220
So that mood enhancing effect that you feel afterwards, it's real.
221
It's based on a real neurochemical effect.
222
And that dopamine and epinephrine will combine with The temperature increase from cortisol plus light plus exercise, all things that increase core body temperature.
223
Now you've got increased core body temperature.
224
You created a dopamine release, epinephrine.
225
You've created a summer month.
226
Inside your body in the in I don't care
227
if you live in Minneapolis in the depths of winter
228
or someplace even as cold as New Hampshire you are you You are creating summer in your body by doing that.
229
Now, if you live in San Diego or Los Angeles or Arizona, and it's the summer, and you're staying indoors and you're on your phone and you're, not doing any movement until the afternoon,
230
which it's fine to exercise in the afternoon.
231
I realize there's some important benefits of that.
232
And you're laying in bed or you're just walking around the kitchen and you're putting on sunglasses and driving to work.
233
Guess what?
234
You're creating a Colorado winter inside of your body despite the fact that the sun is out.
235
So if you're wondering why you're slightly depressed, your metabolism is lower, your testosterone output is slightly lower than maybe you'd like it to be.
236
There could be other reasons too, of course.
237
But again, in your eyes in the morning is going to make your testosterone perfect.
238
What I'm saying is you're setting an internal milieu through things that increase core body temperature, dopamine, epinephrine, et cetera.
239
And that should be done relatively early in the day.
240
Thank you for joining for this special episode of After School.
241
If you'd like to learn more tools for mental health, physical health, and performance, check out the Huberman Lab podcast, which is available on all platforms, YouTube, Apple, Spotify, anywhere podcasts are found.
242
Also, check out Huberman Lab on both Instagram and Twitter.
243
There I cover science and science -based tools, some of which overlaps with the content of the Huberman Lab podcast, but much of which is distinct from the content of the Huberman Lab podcast.
244
We are also hubermanlab .com.
245
That's our website.
246
episodes.
247
Thank you.
248
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
אותו ערוץ
B21
Why Don't Country Flags Use The Color Purple?
Daily ConversationWorking Adults
C11
How to Quickly Improve Focus - Andrew Huberman
Daily ConversationUniversity StudentsWorking Adults
B23
ATOMIC HABITS - Tiny Changes that Create Remarkable Results - James Clear
Business EnglishUniversity StudentsWorking Adults
C1Beware of Unearned Treasure - Lessons from 'The Alchemist' by Paulo Coelho
Business EnglishUniversity StudentsWorking Adults
FOR YOU
המלץ על סרטון
C13
169 משפטים
It Sucks for 3 Days But It Makes Waking Up Early Effortless - Dr Andrew Huberman
Business EnglishUniversity StudentsWorking Adults
C16
390 משפטים
Essentials: Use Sleep to Enhance Learning, Memory & Emotional State | Dr. Gina Poe
Business EnglishUniversity StudentsWorking Adults
C13
97 משפטים
Jordan Peterson - You Need a Routine!
Business EnglishDaily ConversationUniversity Students
C120
38 משפטים
Tools to Set Your Cortisol Rhythm
Business EnglishUniversity StudentsWorking Adults
C13
60 משפטים
The daily routine that fixes your ability to focus | Amishi Jha
Business EnglishUniversity StudentsWorking Adults
C111
208 משפטים
My 4-Hour Morning Routine That Changed Everything (Full Breakdown) - Robin Sharma
Business EnglishUniversity StudentsWorking Adults
B22
119 משפטים
Why you’re always tired (+ food fixes!) 🍜
Business EnglishDaily ConversationUniversity Students
B2182
35 משפטים
SEtalk: Sleep Is Not a Waste of Time
American AccentIELTS PrepUniversity StudentsWorking Adults
C12
463 משפטים
How To ACTUALLY Stay Mentally Healthy
Business EnglishUniversity StudentsWorking Adults
C19
117 משפטים
Atomic Habits: How to Get 1% Better Every Day - James Clear
Business EnglishUniversity StudentsWorking Adults
B25
100 משפטים
Do THIS Habit 10 Minutes Before Sleeping | Dr. Joe Dispenza Explains | Raj Shamani Clips
Business EnglishUniversity StudentsWorking Adults
B16
82 משפטים
The Perfect Morning Habits (Backed by Science)
Business EnglishUniversity StudentsWorking Adults
אוצר מילים והערות הגייה לשיעור הזה
שיעור הדיבור הזה ברמה C1 מבוסס על הסרטון “The Optimal Morning Routine - Andrew Huberman”. המילים שחוזרות הכי הרבה: temperature, dopamine, cortisol, cold, sleep. בסרטון הזה יש 248 משפטים ו-3123 מילים לתרגול Shadowing. הדיבור נמשך 15:58. הדובר מדבר מהר, כ-196 מילים בדקה, אז צפו לצלילים מחוברים ומקוצרים. 83% מהמילים נמצאות בין 3,000 המילים הנפוצות ביותר באנגלית; כדאי ללמוד את השאר לפני שמתחילים.
אוצר מילים מרכזי בסרטון הזה
15 המילים המתקדמות ביותר בסרטון, עם ההגייה והמשמעות שלהן:
| מילה | הגייה | משמעות |
|---|---|---|
| dopamine שם עצם | /ˈdoʊ.pəˌmin/ | דּוֹפָּמִין |
| pulse שם עצם | /pʌls/ | דֹּפֶק |
| sleepy שם תואר | /ˈsliːpi/ | מנומנם, מְנֻמְנָם |
| caffeine שם עצם | /ˈkæfiːn/ | קָפֶאִין |
| hypothalamus שם עצם | הִיפּוֹתָלָמוּס | |
| testosterone שם עצם | /tɛˈstɑ.stəˌɹoʊn/ | טסטוסטרון |
| molecule שם עצם | /ˈmɑ.lɪ.kjul/ | מוֹלֵקוּלָה |
| sunglasses שם עצם | מִשְׁקְפֵי שֶׁמֶשׁ | |
| cocaine שם עצם | /koʊˈkeɪn/ | קוֹקָאִין |
| rhythm שם עצם | /ˈɹɪð.əm/ | קֶצֶב |
| photon שם עצם | /ˈfəʊtɒn/ | פוטון |
| metabolism שם עצם | /məˈtæb.əˌlɪz.əm/ | חילוף חומרים, מטבוליזם |
| stare פועל | /stɛɚ/ | בָּהָה |
| anchor שם עצם | /ˈæŋ.kəː/ | עוגן \ עֹגֶן |
| earring שם עצם | /ˈɪəɹɪŋ/ | עָגִיל |
Phrasal verbs שתשמעו
| מילה | הגייה | משמעות |
|---|---|---|
| wake up פועל | /ˌweɪk ˈʌp/ | התעורר |
| check out פועל | בדק | |
| come out פועל | /ˌkʌm ˈaʊt/ | יָצָא |
| go up פועל | עָלָה |
משפטים שכדאי לחזור עליהם
משפטים קצרים ושלמים מהסרטון שאפשר להשתמש בהם בשיחה יומיומית:
- They're not entrained, as we say.
- That's why you feel good in the summer months.
- Here we're talking about hardwired biology.
- Let's say you immediately reach for caffeine.
- What time do you wake up typically?
דקדוק בסרטון הזה
המבנים שהדובר משתמש בהם הכי הרבה, עם המילים המדויקות מהסרטון:
| מבנה | בסרטון |
|---|---|
| סביל (Passive voice) be + past participle — הדגש הוא על מה שקורה, לא על מי שעושה את הפעולה | is screwed · be shifted · been shown |
| משפטי זיקה (Relative clauses) who / which + clause — מידע נוסף על אדם או דבר | peptide, which is · people who get · people who are |
| הווה מושלם (Present perfect) have/has + past participle — פעולה שקרתה בעבר ועדיין יש לה חשיבות או השפעה עכשיו | it's now been shown · they've had · You've created |
הגייה ששווה לשים לב אליה
הדובר משתמש ב-74 קיצורים וצורות מקוצרות, כמו you're, don't, I'm. אמרו אותם בצורה הקצרה, כפי שאתם שומעים אותם.
- הצלילים של “th”: pathway /ˈpæθˌweɪ/, rhythm /ˈɹɪð.əm/, parasympathetic /ˌpɛɹ.ə.sɪm.pəˈθɛt.ɪk/, sympathetic /ˌsɪm.pəˈθɛt.ɪk/
- הצלילים של “sh” ו-“zh”: foundational /faʊnˈdeɪ.ʃə.nəl/, accomplish /əˈkɑm.plɪʃ/
- מילים ארוכות — שימו לב להטעמה: adenosine /əˈdɛnəˌsin/, epinephrine /ˌɛp.ɪˈnɛ.fɹɪn/, testosterone /tɛˈstɑ.stəˌɹoʊn/, circadian /sɚˈkeɪ.di.ən/, melatonin /ˌmɛləˈtəʊnɪn/
צלילים שדוברי עברית מתקשים בהם:
- /æ/ — פתוח יותר מה-“אֶ” העברית, לא כמו “a” ב-“cup”: caffeine /ˈkæfiːn/, pathway /ˈpæθˌweɪ/, ganglion /ˈɡæŋ.ɡli.ən/, metabolism /məˈtæb.əˌlɪz.əm/, anchor /ˈæŋ.kəː/
- /r/ — הלשון לא נוגעת בשום מקום, לא ה-“ר” הגרונית: cortisol /ˈkoɹ.tɪˌsɔl/, epinephrine /ˌɛp.ɪˈnɛ.fɹɪn/, testosterone /tɛˈstɑ.stəˌɹoʊn/, indoors /ɪnˈdɔɹz/, rhythm /ˈɹɪð.əm/
- /ŋ/ בסוף מילה — צליל אפי בלי “ג” בסוף: earring /ˈɪəɹɪŋ/, craving /ˈkɹeɪ.vɪŋ/
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 dopamine, pulse, sleepy.
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.