Pratica di Shadowing: Move Like This After Eating (It Changes Everything) - Impara a parlare inglese con i video
Scegli una modalità di pratica
Ogni modalità apre una sala di pratica a schermo intero.
257 frasi
Se le frasi sono troppo corte o troppo lunghe, clicca su Edit per modificarle.
1
You don't have to go to the gym,
2
you don't have to run a marathon,
3
you don't have to do anything crazy.
4
Four very simple exercises that are going to enable your mitochondria to use glucose from your bloodstream
5
to fuel your muscles and as a result they will reduce the glucose spike of a meal.
6
Hello angels and welcome back to the Glucose Goddess Show.
7
I'm Justine Chospe, a French biochemist who is obsessed,
8
but like in a healthy obsessed fashion.
9
Obsessed with helping you understand your body and your health.
10
And today I've put on my exercise shorts because we're going to talk about exercising.
11
So I want to teach you four really,
12
really simple movements you can do every single day
13
that are going to transform how you feel because they will lower your glucose spikes.
14
Now it's up to you if you want to do all four or if you want to choose one.
15
Let's start with one, okay?
16
Pick one and then you can build up.
17
So pick today one exercise in this episode that you can do every single day,
18
starting today, promise, promise, pinky promise,
19
starting today so that you can feel better.
20
So let's get into it.
21
First things first, let's have a little quick look at what actually happens when we move our muscles.
22
So anytime I move a muscle,
23
whether I'm doing this, or I'm doing a squat,
24
or I'm doing whatever, here's what's going on.
25
Your muscle, here's an example of a muscle.
26
Your muscle contracts.
27
This is what creates the movement.
28
And in order to contract,
29
it is your little factories inside your cells,
30
your mitochondria that transform things,
31
notably glucose, into energy to fuel your muscles.
32
So muscles have a ton of mitochondria in them who are creating energy for them.
33
The name of the energy created by your mitochondria is called ATP.
34
The harder your muscle is contracting,
35
the more energy it needs.
36
The longer your muscle is contracting,
37
the more energy it needs.
38
And your mitochondria to create energy.
39
One of the places they will look for the building blocks is in your bloodstream.
40
Your mitochondria will look for glucose or blood sugar in your bloodstream to convert into energy to fuel your working muscles.
41
we can use this to our advantage.
42
And today I'm going to show you these four very,
43
very, very simple exercises.
44
You don't have to go to the gym,
45
you don't have to run a marathon,
46
you don't have to do anything crazy.
47
Four very simple exercises that are going to enable your mitochondria to use glucose from your bloodstream to fuel your muscles.
48
And as a result, they will reduce the glucose spike of a meal.
49
During a meal, if we eat too many carbs and sugars,
50
carbs are things like bread,
51
pasta, rice, potatoes, oats, and sugars are anything sweet,
52
from a cookie to an apple.
53
If we eat too many carbs,
54
so too many starches and sugars,
55
that's going to create a big glucose spike in our body.
56
Now, these spikes have damaging consequences.
57
We want to reduce them.
58
Here's an example.
59
If you have a pain au chocolat,
60
I love pain au chocolat,
61
you will create a big glucose spike in your body because a pain au chocolat contains a lot of carbs and sugars.
62
This glucose spike will lead to inflammation, glycation, insulin release.
63
And during the dip after the spike,
64
you might want more sugar.
65
Because dips after spikes can lead to cravings and hunger,
66
you might feel tired too.
67
So reducing our glucose spikes is really key to feeling our best today
68
and also to help our body prevent long-term chronic diseases.
69
I have a whole episode on how glucose is linked to diseases in people without diabetes,
70
check it out if you want more.
71
But today's episode is all about reducing these spikes in very easy ways.
72
So if, after you've eaten something high in carbs and sugars,
73
after you've eaten something that would create a glucose spike.
74
If you get in there and before that food has time to create a glucose spike,
75
you activate your muscles.
76
Your muscles will grab some of the glucose from
77
that meal thanks to your mitochondria
78
and they will turn it into energy to contract instead of letting all
79
that excess glucose create a damaging glucose spike in your body.
80
So that's the whole point of today's episode.
81
It's about four really easy exercises you can do to reduce
82
the glucose spikes after you eat something high in carbs and sugars.
83
The first exercise I want to talk about is called the soleus push-up or the calf raise.
84
So, imagine you're at your desk,
85
you're at work, you're at school,
86
wherever, you've eaten something really high in carbs.
87
Here is the easiest and most discreet way you can lower the glucose spike of that meal.
88
You will simply put your feet on the ground like this and then just go up and down.
89
to keep your shoes on,
90
don't do like me, so you go,
91
oh my god, my shoes are getting off.
92
Anyway, it doesn't matter.
93
You go up and down like this.
94
Okay, for 5, 10 minutes.
95
Now, why is this helpful?
96
Because your calves, my dears,
97
contain a muscle called the soleus muscle.
98
The soleus muscle has been shown in studies to be extra good at soaking up glucose in the bloodstream after we eat.
99
The study is called a potent physiological method to magnify and sustain.
100
Soleil's oxidative metabolism improves glucose and lipid regulation.
101
So in this study, the researchers asked participants to do calf push-ups,
102
calf raises, for 5 hours.
103
Okay, that's too much.
104
But what they found was
105
that doing 5 hours of calf raises reduced by 52% the post-meal glucose spike
106
and reduced by 60% any extra insulin levels that were there.
107
Now we don't have to do this for 5 hours,
108
we really don't, but we should know that even doing 10 minutes can have a strong impact.
109
This is my own test,
110
so pain au chocolat vs pain au chocolat and then 10 minutes of calf raises.
111
As you can see, much smaller glucose spike and it's very discreet,
112
it's very very easy.
113
So I recommend you test this out.
114
This was my first example of an easy exercise you can do throughout the day to reduce your spikes.
115
You want to do this within 90 minutes of the end of eating your meal
116
because 90 minutes is about when your glucose levels will peak after eating.
117
Now let's talk about a tried and tested,
118
very simple exercise that I'm sure that you have probably done before.
119
exercise is called you guys know I've been doing my glucose
120
hacks religiously they are the foundation of my dietary habits
121
but adding the molecules
122
and anti-spike has really allowed me to get to the next
123
level in a few areas one bloating I didn't even know
124
that I would get bloated with anti-spike I'm like oh I used to get bloated I feel
125
so much better now two energy levels super consistent Eagle energy all day
126
and three cravings for sugar I love sugar I I want to eat chocolate all the time,
127
and Anti-Spike has given me a feeling of having a total superpower when it comes to my sugar cravings.
128
I don't feel controlled by them anymore at all.
129
It's truly amazing.
130
And I know that these natural molecules are going to help my long-term fasting glucose and fasting insulin levels,
131
which is so key to physical and mental health and to healthy aging.
132
So, go to Anti-Spike.com to see all the science behind these ingredients,
133
to see testimonials from thousands of people who've tried it,
134
and to order your own Antispike formula bottle and try it for yourself.
135
The exercise is called walking.
136
So in the study called The effect of a single bout of continuous aerobic exercise on glucose,
137
insulin and glucagon concentrations compared to resting conditions in healthy adults,
138
a systematic review, meta-analysis and meta-regression.
139
Yes, it is a very long study title with a very simple conclusion,
140
which is that walking after eating reduces the glucose levels in your body.
141
Which makes sense because as we're walking,
142
our legs, our arms, our torso are contracting to help us walk.
143
And as they are contracting to help us walk,
144
the muscles that are contracting need energy.
145
And the first place these muscles will be looking for energy
146
to give to their mitochondria to create ATP is in our bloodstream.
147
So as a result, walking after eating is a very,
148
very easy way to reduce the glucose spike of a meal.
149
How much walking are we talking?
150
How much walking are we talking?
151
10 minutes is enough.
152
Here's a really cool test I did on a poke bowl with a bunch of rice in it,
153
and it had this sweet sauce that created a big glucose spike,
154
and then same poke bowl with 10 minutes of walking.
155
As you can see, it significantly reduces the glucose spike of that meal.
156
So within an hour and a half after eating,
157
grab a colleague, put a podcast on,
158
whatever, and walk for 10 minutes.
159
Around the block, it can be up and down the stairs at your office building if you can't go outside,
160
on your treadmill if you want,
161
just walk for 10 minutes,
162
it'll help you feel much better,
163
will curb your cravings and your fatigue for the rest of the day,
164
if you had any that were created by glucose spikes and glucose drops.
165
Now, for a long time we thought that walking was kind of the best and the easiest thing to do,
166
but a recent study is showing us that this third option I'm about to mention,
167
while it's a little bit weird, is actually very powerful.
168
The study
169
that is enlightening us today is called Enhanced Muscle Activity During Interrupted Sitting Improves Glycemic Control in Overweight and Obese Men.
170
So in this study, the scientists wanted to create a comparison,
171
wanted to compare
172
and put against each other 30 minutes of walking after eating
173
versus doing 10 air squats every 45 minutes for 9 hours
174
for nine hours again this is a study situation we don't
175
necessarily have the ability to do 10 air squats every 45 minutes for nine hours
176
but in the interest of science here is my example of it
177
so as you can see here big bowl of pasta
178
and then a 30 minute walk
179
and then no movement for nine hours my glucose level stayed
180
quite higher we see a bit more roller coaster going on versus that same
181
bowl of pasta with 10 air squats every 45 minutes for 9 hours.
182
Now, I would never draw conclusions based on my own individual test.
183
That's not what I'm doing here.
184
I'm illustrating what the scientists found on a big cohort of people in their study.
185
So it appears, as you can see in my own results,
186
that doing air squats, 10 air squats every 45 minutes for a long time,
187
reduces our glucose levels more efficiently than walking for 30 minutes
188
so if you prefer
189
that try it out every 45 minutes 10 air squats for
190
you don't have to do nine hours that's a lot maybe like even once
191
or twice or three times could be super helpful it just shows us
192
that different kinds of exercises that take more or less time
193
and effort have different impacts on our glucose levels so that And that was option number three.
194
If you love squats, put a little timer on and after eating,
195
10 squats, 45 minutes later,
196
10 squats and maybe a third time.
197
Again, you don't have to do nine times, that's a lot.
198
But a few squats for a couple hours after eating.
199
Easy, check it out, see what you think.
200
And now my final exercise option,
201
my final suggestion is extremely easy.
202
So, let's say you have an apartment or a house wherever you live.
203
Odds are, after you eat or throughout the day,
204
you gotta tidy things in your house.
205
A very easy way to get movement in after eating is to do a small house chore.
206
So, after eating your meal,
207
your dinner, perhaps within 90 minutes you get up and you tidy your kitchen.
208
Perhaps you have to fold some laundry.
209
Perhaps you have to vacuum your house.
210
So you grab your vacuum cleaner and you vacuum for 15 minutes like I'm doing in this example.
211
As you can see, a donut on its own,
212
big glucose spike, a donut and then some vacuuming for 15 minutes, much smaller spike.
213
Simple exercise snacks, they're called.
214
So simple movements that we do on a day-to-day basis,
215
if we organize them and plan them after a meal high in carbs,
216
it can help our body process the carbs better and reduce the consequences.
217
So that's number four, doing a simple house tour,
218
for example, after dinner can be super helpful.
219
And one more thing I want to mention about why exercising to reduce a glucose spike can be
220
so helpful and such a wonderful thing to do.
221
So generally in our body,
222
after we experience a big glucose spike,
223
our body tells our pancreas to send out a hormone called insulin.
224
Insulin's job is to grab all the excess glucose in our body
225
and store it away in various storage units to reduce the glucose spike,
226
get our glucose levels to come back down.
227
And that's great, that's normal.
228
The problem is, over time,
229
if your insulin levels increase every single day,
230
multiple times for days, weeks,
231
months, years, over time, the accumulation of a lot of insulin can cause its own issues,
232
like insulin resistance, like prediabetes or type 2 diabetes.
233
What's great about moving after eating as a way to reduce your glucose spikes is that your muscles,
234
when they uptake, when they absorb glucose after you eat,
235
they don't need insulin to do so when they're contracting.
236
So you're reducing your glucose spike without increasing your insulin levels.
237
And this is so cool and so great because one of the ways
238
that you could reduce somebody's glucose levels would be by just giving them a ton of insulin.
239
But the problem is, as I explained,
240
high insulin levels have their own consequences.
241
So, by using your muscles after eating,
242
you're not only reducing your glucose spikes so that you feel better,
243
better energy, fewer cravings, less hunger,
244
less inflammation, you're also helping your body not release too much insulin which is a very good and healthy thing.
245
So there we have it.
246
Those were my four examples of really easy exercises you can do every day.
247
The soleus push-up like this,
248
the calf raise, the walking,
249
the air squats if you want,
250
or the simple house chore.
251
Now moving after eating is just one of my 10 glucose hacks and if you want to see all of them,
252
which don't require as much physical activity, I promise.
253
The other ones are about food.
254
Download in the description of this episode my pdf with my 10 core glucose hacks
255
that will help you reduce your glucose spikes,
256
feel amazing today and help your body and your health in the long term as well.
257
Thank you for watching, I'll see you next time.
Scarica l'app
Tutto ciò che serve per parlare fluentemente
Pronuncia con IAVoto per ogni frase
Pratica IPAPadroneggia ogni suono
VocabolarioCostruisci il tuo lessico
Gioco di vocabolarioImpara giocando
Stesso Canale
FOR YOU
Video consigliato
C13
264 frasi
Simple Science to Burn Fat Like a Pro
Business EnglishUniversity StudentsWorking Adults
B212
512 frasi
Sugar Expert: Change This One Meal to Feel Better All Day | Jessie Inchauspé
Business EnglishUniversity StudentsWorking Adults
C15
507 frasi
Essentials: Optimal Protocols to Build Strength & Grow Muscles | Dr. Andy Galpin
Business EnglishUniversity StudentsWorking Adults
C118
131 frasi
WATCH THIS EVERY DAY - Dr. Joe Dispenza Best Motivational Speech
Business EnglishUniversity StudentsWorking Adults
C11
214 frasi
What Happens When You Walk Every Day? (Doctor Explains)
Business EnglishUniversity StudentsWorking Adults
C12
544 frasi
30+ C1 Level Vocabulary (Human Body) 🧠 || Learn Advanced English with Podcast
Business EnglishUniversity StudentsWorking Adults
C12
189 frasi
Creatine: is there truth behind the hype?
Daily ConversationUniversity StudentsWorking Adults
C14
238 frasi
Gut Detox: How To Repair & Clean Your Gut Naturally
Business EnglishUniversity StudentsWorking Adults
B22
134 frasi
Reacting to My First Videos 10 Years Later
American AccentBusiness EnglishUniversity StudentsWorking Adults
C14
296 frasi
ANYONE can be mentally tough. It's easy.
Business EnglishUniversity StudentsWorking Adults
B2193 frasi
Strengthen Your LES in 5 Minutes a Day | 5 Exercises for Acid Reflux Prevention
Business EnglishUniversity StudentsWorking Adults
C16
230 frasi
How to Rewire Your Brain to Enjoy Discipline (Dopamine Detox Explained)
Business EnglishUniversity StudentsWorking Adults
Perché praticare il parlato con questo video?
Praticare la conversazione in inglese attraverso video informativi come questo offre numerosi vantaggi. In primo luogo, consente di familiarizzare con un lessico specifico e le espressioni legate al benessere fisico e all'esercizio. Attraverso il shadowspeak, gli studenti possono migliorare la loro pronuncia emulando il tono e la cadenza del relatore, rendendo l'apprendimento più naturale e coinvolgente. Inoltre, concentrarsi su argomenti come l'esercizio fisico e la salute promuove un vocabolario utile nella vita quotidiana e nei conversazioni in inglese. Questa pratica contribuisce a costruire fiducia e fluidità, poiché gli studenti iniziano a reagire e a rispondere più prontamente alle domande e ai temi relativi all'attività fisica.
Grammatica & Espressioni nel contesto
Durante il video, possiamo notare l'uso di alcune strutture grammaticali e espressioni chiave. Ecco alcuni esempi significativi:
- “You don't have to…” – Questa forma negativa è utile per esprimere che non è necessario svolgere azioni specifiche, una struttura che gli studenti dovrebbero assimilare per comunicare in modo chiaro.
- “Mitochondria use glucose…” – L'uso della forma present simple qui aiuta a descrivere fatti scientifici, un modo efficace per imparare a esprimere verità generali in inglese.
- “Pick today one exercise…” – Questa espressione invita ad agire e mostra l'importanza dell’imperativo. Imparare a utilizzare gli imperativi può migliorare il modo di dare consigli e raccomandazioni durante la pratica di conversazione in inglese.
Trappole di pronuncia comuni
La pronuncia è uno degli aspetti più sfidanti dell'apprendimento delle lingue. Nel video, alcune parole e frasi possono rivelarsi difficili. Ad esempio:
- Mitochondria – Questa parola presenta una complessità fonetica e richiede attenzione, specialmente nella sillabazione e negli accenti.
- Glucose – Gli studenti potrebbero confondere la pronuncia, quindi è utile ripetere questa parola in contesti diversi.
- Energy (energia) – L’accento e la sua pronuncia possono essere problematici, facendo attenzione alle vocali.
Practicando la pratica di conversazione in inglese tramite shadowing in inglese, gli studenti possono migliorare non solo la loro fluidità, ma anche la loro comprensione e pronuncia. Ascoltare e ripetere i suggerimenti di Justine Chospe li aiuterà a padroneggiare le sfide linguistiche con maggiore sicurezza. Non dimenticare di provare queste tecniche e di integrarle nella tua routine di apprendimento quotidiano.
La grammatica di questo video
Le strutture che chi parla usa di più, con le parole esatte del video:
| Struttura | Nel video |
|---|---|
| Present perfect have/has + participio passato — un’azione passata che conta ancora adesso | I've put · you've eaten · has been shown |
| Forma passiva be + participio passato — conta ciò che accade, non chi lo fa | is called · is linked · has been shown |
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.