Pratica di Shadowing: I Study Aging. This Is the Smoothie I Drink Every Day. - Impara a parlare inglese con i video
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So, Dr. Patrick, you are about to teach us how you make the smoothie that you have every day.
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And for those of you that are listening, I'm just going to tell you, I see kale, I see blueberry, I see avocado, I see protein, and I see something I can't pronounce.
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Okay.
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It's a beta-glucan powder made from barley.
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Before we get into the smoothie I make every day, I kind of want to give a little bit of reason why I like to do a smoothie every day.
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And it really has to...it comes down to realizing
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that what we do in our lifestyle and our diet really is impactful on the way we age and our life expectancy.
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A lot of people think genetics are the most important thing.
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And when it comes down to it, really 80% of how long we live and how well we live has to do with our lifestyle.
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Hold on.
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80%?
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80%. About 80%.
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Yeah.
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I would say about 20% to 25% is genetics.
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But what I'm going to tell you is this study that actually came out of Harvard here in Boston.
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And it was really, I mean, it was a few years ago, but it was really a compelling study
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because what it did was looked at people's diet and lifestyle
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and their life expectancy and found that if people followed just like five different lifestyle factors,
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it could increase their life expectancy between 12 and 14 years.
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So women on average that were not doing all five of these lifestyle factors, which is a big part of it is what we're going be looking at here,
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they lived on average about 79 years.
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If they did include all five of the lifestyle factors, they lived to the age of about...
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They added 14 years.
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So they lived to about 93.
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What?
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14 years?
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14 years.
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If they started at age 50, five different healthy lifestyle factors included all five, they lived to age 93.
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So it was a 14-year increase in life expectancy.
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For men that started at age 50, it was a 12-year increased life expectancy.
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So they were living on average 75.5 years, and they went up to about 86 years.
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And just what are quickly those five?
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Yes.
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The five are adopting a healthy lifestyle pattern, which we're going to talk about.
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Not smoking.
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Doing three and a half hours of moderate or vigorous intensity per week.
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We talked a lot about the vigorous intensity exercise, 10 minutes a day.
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That would be 70 minutes a week.
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And so you're basically going to add on to that by doing some of the more moderate intensity exercise.
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Okay.
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So that was number three.
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Number four is not consuming excess alcohol.
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So women were consuming fewer than one drink per day and men consumed about one drink per day or fewer.
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Okay.
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And then the last one is maintaining a healthy BMI.
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Those were the five lifestyle factors that could add between 12 to 14 years to your life expectancy.
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And on top of that, those individuals were free from diseases like cardiovascular disease, diabetes, Alzheimer's disease, cancer, right?
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So you're living healthy years, which is what you want.
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The nutrition part is a big component of this.
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So those individuals were eating...
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They were in the top 40% of what's called the alternative healthy eating pattern.
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And what that includes is, first and foremost, you have to have four to five servings of fruits and vegetables per day.
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So those vegetables, what's a serving is the question.
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A serving was either a cup of leafy greens.
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So you have to have four to five of that.
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And so you can see here, this is a measuring cup.
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This is a cup for those people, that person that's listening.
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And she's packing, just regular old kale, nothing fancy about it, right into the one cup, metal measuring cup.
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Kale, and remember, you got to get five of these per day.
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And this is why this is efficient.
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We've been talking about efficient.
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We've been talking about what can we do that's easy, that's going to give us the biggest bang for our buck.
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I find it's easiest for me to get five servings of vegetables if I can at least, you know, get a smoothie in.
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So here's the kale.
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That's one cup.
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I'm going to add another cup here.
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You're getting two servings in.
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I'm getting two servings.
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I'm probably going to get around three servings of kale into that smoothie.
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Three cups of kale.
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So three cups of kale.
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There we go.
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And that is.. and then I can substitute the rest with my salad.
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Kale is really high in lutein.
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Lutein is that thing that's going to prevent your eyes from macular degeneration.
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It also seems to protect the brain.
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It improves cognitive processing, cognitive speed, fluid intelligence.
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That's the kind of intelligence that you've accumulated throughout a lifetime and then can still incorporate when you're older.
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That's what we want, right?
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So kale has a lot of that.
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It also has magnesium.
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It has calcium.
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It has vitamin K.
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It's got a lot of these micronutrients that we need to get from our diet.
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The next thing I like to add is blueberries.
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And blueberries are part of that serving size of fruit and vegetables.
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And again, it's about a half a cup as a serving.
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So if you want five servings of that, you're going to get about two and a half cups of the blueberries.
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I also like blueberries because they're high in polyphenols, a specific type of polyphenol called anthocyanins.
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And those have been shown in randomized placebo-controlled studies that's very important because placebo effect is real, as we've talked about.
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But the blueberries have been shown one cup a day to improve cognition.
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That's important, right?
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We all want to improve cognition.
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It's been shown in young adults.
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It's been shown in older adults.
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It's been shown in adults with mild cognitive decline.
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So everyone has every reason to try to take at least one cup of blueberries a day.
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So I'm going to put one cup.
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Yep.
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And we use frozen, which I also like.
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They're frozen, yes they're cheaper than buying them fresh.
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And I do have, I do like to usually use organic because I don't want a lot of pesticides.
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But I do like frozen also because it keeps the smoothie cold and it just gives it a better, like you don't want your smoothie really warm.
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So I got two cups.
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Two cups of blueberries.
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Three cups of caitlin.
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I'm going to do two and a half cups.
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Wow, okay.
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Two and a half cups of blueberries.
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And then one thing I do not add to my smoothie is a banana.
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Now, why don't you like bananas?
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I mean, I love bananas.
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I love bananas.
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They're high in potassium.
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They're good to refuel.
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I love to do them before a run.
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It gives me enough fuel without cramping, right?
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But I used to put them in my smoothies.
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Dr. Patrick, what happens when you put a banana in a smoothie?
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What happens is there's something in the banana called polyphenol oxidase.
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That doesn't sound good.
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Doesn't sound good.
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Polyphenols are what I just said are beneficial.
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Yes.
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Oxidase, polyphenol oxidase, is essentially an enzyme that's breaking down the polyphenols.
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And there have now been studies that have come out showing if you add bananas to blueberries, you're not getting as many polyphenols.
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In fact, it's quite a bit lower.
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So the banana is killing the benefit of the...
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See, this is why I need you, because I am sitting here making smoothies thinking I like the texture of the banana in it.
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It gives a little heft, creams it out a little bit.
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But then I'm putting in my blueberries and I just blew it because the banana canceled the blueberries.
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It's true.
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I also used to add it to my blueberries for the exact reason plus the taste.
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If you go to any smoothie place, you'll see they always add bananas to any blueberry smoothie.
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Yes, of course.
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But that's where the avocado comes in.
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Because now you're going to get the creamy texture that you want, which is what I also want.
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Yes.
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And on top on top of that, there have been studies showing that the fat, so this monounsaturated fat in this avocado,
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it actually increases the bioavailability of the lutein and another carotenoid called zeaxanthin in the kale by fourfold.
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Okay, well, hold on.
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Let me just make sure I'm tracking with this.
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So if I sub the avocado for the banana, right, then the fact that the avocado,
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which is a good, healthy fat source, is gonna dance around and mix it up with the kale, that fat source superpowers the benefit of the kale?
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It does.
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That's cool.
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It makes it where you're, so getting rid of the banana makes it where you're getting the polyphenols from the blueberries, and then adding the avocado gives you the creaminess
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and it helps you superpower and get those carotenoids
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that are in the kale that are so beneficial for our eyes
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and brains and making it fourfold more likely to be absorbed.
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So you're getting a lot more.
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And there are studies showing this.
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Adding an avocado, carrots have carotenoids in them, so you can get the beta carotene is probably the most well-known carotenoid.
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You get fourfold more beta carotene.
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So you could even add a carrot in here if you want.
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In fact, I often like to add carrots as well.
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So I'm going to just use my fingers and put that.
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I usually do about half of an avocado and you can save the other half for the next day.
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And then you know what I do?
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I put this little top that's empty on top of the other one and then it doesn't like turn brown.
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Right.
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You can add a little lemon juice as well that'll prevent it from oxidizing.
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A little tent.
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All right so this is really the core of the smoothie here.
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Now these are the optionals here.
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I like to add some protein powder, particularly on days when I'm really busy.
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I'm not getting, I know I'm skipping a meal because I'm not getting all the protein that I need for the day,
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which is about 1.2 to 1.6 grams per kilogram body weight per day.
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And so I'll add sometimes a little bit of whey protein powder as well.
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You don't have to do that if you're getting your protein.
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This is again an optional add.
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I think it's very hard to get the amount of protein we're supposed to get
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so i'm always adding it in a lot like i do
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so i'm gonna go ahead
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and add the protein powder i do like i'm not i have no affiliation with momentous currently right now
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and but i do like their protein powder
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because it doesn't have any fillers that affect my gut and
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so i'm just scooping down to get their scooper
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because their scooper is the actual serving size there it is It's so funny, they're always hidden down there.
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Okay.
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So I'm going to take one scoop of protein powder,
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which for this one has 23 grams.
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So here, in it goes.
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If you're sharing it, you can do two scoops.
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So I think I'll do like a scoop and a half.
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Does that mean you're sharing it with me?
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I hope it does.
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Oops.
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Okay.
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And then an optional ad...so this is actually a type of prebiotic fiber.
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You've probably heard of that.
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It's like prebiotic fiber.
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You've heard of probiotics.
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I've heard of fiber, and I've heard of probiotics.
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Okay.
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Probiotics are the beneficial bacteria.
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If you take those, it helps.
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Prebiotics are the type of fiber, soluble fiber, fermentable fiber, that feed the bacteria in your gut.
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Okay.
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So that's why it's called a prebiotic.
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Got it.
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Okay.
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Feeding it.
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of prebiotic is beta-glucan and it's isolated from barley in this case.
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The reason why I have now added this to my, I would say, regimen, soon-to-be smoothie regimen,
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is because this has been shown in studies, one, to lower LDL cholesterol,
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which is a type of cholesterol that can build up in your arteries and play a role in cardiovascular disease.
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But what really peaked my attention was the fact that there's studies showing that beta-glucans can decrease the amount of forever chemicals,
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the PFAS, forever chemicals that usually last in your body anywhere between 2 to 5 years.
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They're associated with cancer.
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It's really terrible.
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And we're being exposed to them all the time, even on our fruits and vegetables.
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They're in the soil.
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You know, it's something that even kids are being exposed to.
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So now I'm something that I've been giving to my whole family.
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Okay, how much do I need?
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So usually I do one gram and one gram, it says here's three tablespoons.
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So I'm going to grab that tablespoon.
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Oh, okay.
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Okay.
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One, two, three.
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Plus a count stored fiber, which is great.
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Yes.
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Okay.
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Now the study that showed it reduced forever chemicals, it was three grams a day.
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So you have to do the three tablespoons three times a day to get that.
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Yeah.
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It's a lot.
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Yes.
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Yeah.
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Or you can add, perhaps you can add more and get it in one serving, but we're going to start with the three grams.
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Okay.
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Then add a little bit of water just to mix it up a little bit.
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And as I'm standing here over the blender, Mel, I just want to point out one thing in that this blender is made of plastic.
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Okay.
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And there is a little bit of a concern
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that plastic blenders can shed microplastics more readily because of the friction with everything that's in there.
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So you should have a glass one
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if you can have glass there's also some metal ones
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that you can buy as well but you hear
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that everybody we got to get a glass blender around here
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okay thank you for giving us the pass dr patrick here
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she is about to hit the blend everybody cover your ears here we go
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oh that's really purple yeah i like the quality healthy
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I just want to see what the consistency looks like.
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Yeah, I think we're good.
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Excellent.
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Well, I got two wine glasses since we're not drinking alcohol.
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We might as well.
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It's polyphenol hour.
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Yes, there we go.
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Yeah, and the polyphenols, I feel them immediately.
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It's been shown increased blood flow to the brain in older adults.
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What exactly do you feel?
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It improves my mood and gives me energy.
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So I do take this midday.
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Just do a little glass.
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I'm actually kind of excited to try this.
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Well, everything always tastes better when somebody else makes it.
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I mean, that's true.
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So polyphenol hour.
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Cheers.
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Cheers to your health, Dr. Patrick.
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Let's try her new smoothie recipe.
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Here we go. That tastes like health.
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It's not sweet enough for me.
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It's not bad.
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It's not supposed to be sweet, though, right?
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It's not.
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You can add the extra cup of blueberries to make it sweeter.
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And, of course, you can never get enough blueberries.
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You definitely taste the kale.
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And it has the same consistency as if we had put a banana.
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It does.
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It's creamy.
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Yeah.
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And I love the purple.
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And actually, the prebiotic fiber didn't really mess with the consistency, to be honest.
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Well, I don't know, because you're the one that makes this all the time.
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Right.
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So I wouldn't be able to tell a difference.
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It really didn't.
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No. Okay.
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Now, if I'm putting that much fiber in my smoothie, do I need to drink more water?
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Is that going to back me up?
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No, this is not the kind of fiber that you have.
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Don't worry about that.
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This is prebiotic fiber that's a little bit different.
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Because I know if you were doing like psyllium husk or some of the other stuff, you got to really make sure you're hydrating.
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Right.
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It's bringing, you got to make sure you get more water in you.
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Right.
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Amazing.
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Vocabolario e note di pronuncia per questa lezione
Questa lezione di conversazione di livello B2 si basa sul video “I Study Aging. This Is the Smoothie I Drink Every Day”. Le parole che ritornano più spesso: cup, add, smoothie, blueberries, kale. Questo video contiene 292 frasi e 2727 parole da ripetere con lo shadowing. Il parlato dura 15:03. Chi parla va veloce, circa 181 parole al minuto: aspettati suoni legati e ridotti. Solo il 80% delle parole rientra nelle 3.000 più comuni dell’inglese, quindi il lessico è impegnativo.
Vocaboli chiave di questo video
Le 15 parole più avanzate del video, con pronuncia e significato:
| Parola | Pronuncia | Significato |
|---|---|---|
| blueberry sostantivo | /ˈbluˌbɛ.ɹi/ | mirtillo |
| smoothie sostantivo | /ˈsmuːði/ | frullato, frappè |
| kale sostantivo | /keɪl/ | cavolo nero, cavolo riccio |
| banana sostantivo | /bəˈnænə/ | banana, banano |
| avocado sostantivo | /ˌɑvəˈkɑdoʊ/ | avocado, pera alligatore |
| prebiotic sostantivo | /pɹiːbaɪˈɒtɪk/ | prebiotico |
| expectancy sostantivo | /ɪkˈspɛktənsi/ | aspettativa |
| gram sostantivo | /ˈɡɹæm/ | grammo |
| vegetable sostantivo | /ˈvɛd͡ʒ.tə.bəl/ | verdura |
| blender sostantivo | /ˈblɛn.dɚ/ | frullatore |
| carotenoid sostantivo | /kəˈɹɑtɪˌnɔɪd/ | carotenoide |
| scoop sostantivo | /skup/ | mestolo, cucchiaione |
| lutein sostantivo | luteina | |
| oxidase sostantivo | ossidasi | |
| probiotic aggettivo | /ˌpɹoʊ.baɪˈɑ.tɪk/ | probiotico |
I phrasal verb che sentirai
| Parola | Pronuncia | Significato |
|---|---|---|
| go ahead verbo | /ˌɡoʊ əˈhɛd/ | procedere, andare avanti |
| point out verbo | additare |
Frasi da ripetere
Frasi brevi e complete del video che puoi riutilizzare nella conversazione di tutti i giorni:
- We've been talking about efficient.
- I'm going to add another cup here.
- Does that mean you're sharing it with me?
- What exactly do you feel?
- Is that going to back me up?
La grammatica di questo video
Le strutture che chi parla usa di più, con le parole esatte del video:
| Struttura | Nel video |
|---|---|
| Present perfect continuous have/has been + -ing — un’azione iniziata prima e ancora in corso | We've been talking · I've been giving |
| “Used to” used to + verbo — un’abitudine o uno stato passato che non è più vero | used to put · used to add |
| Present perfect have/has + participio passato — un’azione passata che conta ancora adesso | you've accumulated · have been shown · It's been shown |
| Forma passiva be + participio passato — conta ciò che accade, non chi lo fa | was looked · have been shown · been shown |
Pronuncia a cui fare attenzione
Chi parla usa 83 contrazioni e forme ridotte, come I'm, you're, they're. Pronunciale nella forma breve, così come le senti.
- I suoni “th”: smoothie /ˈsmuːði/, anthocyanin /ˌæn.θoʊˈsaɪ.ə.nɪn/, zeaxanthin /ziː.əˈzænθɪn/
- I suoni “sh” e “zh”: optional /ˈɑp.ʃə.nəl/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/, cognition /kɑɡˈnɪʃ.ən/, degeneration /dɪˌdʒɛnəˈɹeɪʃən/, affiliation /əˌfɪliˈeɪʃən/
- Parole lunghe — attenzione all’accento: avocado /ˌɑvəˈkɑdoʊ/, prebiotic /pɹiːbaɪˈɒtɪk/, expectancy /ɪkˈspɛktənsi/, carotenoid /kəˈɹɑtɪˌnɔɪd/, probiotic /ˌpɹoʊ.baɪˈɑ.tɪk/
I suoni difficili per chi parla italiano:
- Consonante finale — senza aggiungere una vocale dopo: prebiotic /pɹiːbaɪˈɒtɪk/, carotenoid /kəˈɹɑtɪˌnɔɪd/, scoop /skup/, fourfold /ˈfɔɹ.foʊld/, probiotic /ˌpɹoʊ.baɪˈɑ.tɪk/
- /æ/ — più aperta della “e”: banana /bəˈnænə/, gram /ˈɡɹæm/, carrot /ˈkæɹət/, bacterium /bækˈtɪəɹ.ɪəm/, carotene /ˈkæɹ.əˌtin/
Come esercitarsi con questo video
- Ascolta tutto il video una volta senza parlare e annota le parole che non conosci.
- Inizia a velocità 0,75×, fai shadowing frase per frase e torna alla velocità normale quando diventa facile.
- Registrati e confronta con l’originale, facendo attenzione a parole come blueberry, smoothie, kale.
Cos'è la tecnica dello Shadowing?
Shadowing è una tecnica di apprendimento delle lingue supportata da studi scientifici, originariamente sviluppata per la formazione dei traduttori professionisti e resa popolare dal poliglotta Dr. Alexander Arguelles. Il metodo è semplice ma potente: ascolti un audio in inglese di madrelingua e lo ripeti immediatamente ad alta voce — come un'ombra che segue il parlante con un ritardo di solo 1–2 secondi. A differenza dell'ascolto passivo o degli esercizi di grammatica, lo shadowing costringe il tuo cervello e i muscoli della bocca a elaborare e riprodurre simultaneamente i modelli di discorso reale. La ricerca dimostra che migliora significativamente la precisione della pronuncia, l'intonazione, il ritmo, il discorso connesso, la comprensione dell'ascolto e la fluidità del parlato — rendendolo uno dei metodi più efficaci per la preparazione alla prova di speaking dell'IELTS e per la comunicazione reale in inglese.