Pratica di Shadowing: The Longevity Toolkit: Peter Attia’s 5 Tactics to Improve Longevity - Impara a parlare inglese con i video
Creazione lezione...
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Do you want to quickly walk through the tactics in your longevity toolkit?
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And then from there, we can go into detail on each of them.
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Yeah.
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I mean, I think broadly speaking, there are five buckets of things that we have control over,
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um, to, to impact all of these things we're talking about.
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So one, we just talked about exercise and you can probably tell my biases that that's the single most important one, uh, for the most part.
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So, um, the second in no particular order would be nutrition.
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So what you eat matters.
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Um, and, and we will talk about that, I'm sure in more detail.
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Uh, the third one would be sleep.
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So, um, you know, the difference between sleeping well and not sleeping well has an enormous impact on your brain, uh, but also on your metabolic health,
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which then indirectly plays a great role in, in other diseases.
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Um, the fourth would be all of the sort of medications and supplements, drugs, anything that your doctor prescribes or that you can buy over the counter.
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And these are of varying degrees of efficacy.
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Some of them are incredibly dubious.
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Some of them can be lifesaving.
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But again, all of those things we'd want to think about.
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And then the final bucket would be kind of all the tools
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that we would have at our disposal to improve our emotional health and wellbeing.
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So we've already touched a little bit about why exercise is important, but for people in this audience, how can they start to safely exercise while also managing physical limitations?
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It's hard to provide kind of a blanket statement on that because everybody's going to be different.
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But I think it's safe to say that people are less fragile than they believe.
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And, you know, it's...
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I meet many people, for example, who have back injuries and say, look, I have a back injury.
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I can't really do anything.
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And the reality of it is when you sort of probe a little bit further, what you realize is nothing tends to make their back hurt more than inactivity.
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Uh, you know, I, I don't remember who made the statement, but I, I loved it.
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And I, I've paraphrased it or, uh, plagiarized it many times.
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Sitting is to lower back pain, what bourbon is to alcoholism.
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So, you know, and I think any of you whose back has hurt will probably think about that and go, you know, he's, he's kind of right.
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Like when my back hurts, sitting is the one thing I don't like to do or after a long drive, it hurts worse.
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And for most people, actually being active makes them feel better.
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Now, let's be clear.
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There are certain activities, like if you have no cartilage left in your knee, more walking won't make you feel better.
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And so you're going to have to see an orthopedic surgeon.
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They might need to do a knee replacement.
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But boy, I will tell you, in this day and age in 2025, what can be done with a knee replacement, a hip replacement, even a shoulder replacement?
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I mean, these operations have come along so far and they have restored so much quality of life to individuals.
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So every one of these cases has to be managed individually.
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But if you have a really good PT or rehab professional who knows what's fixable with more training or more conditioning versus,
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hey, this actually does need some medical attention.
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I think the aspiration should be, what can I do to get as active as possible?
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Moving from exercise into nutrition, we saw questions come through that different diets are being talked about and they aren't sure which one they should follow.
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So is there a diet that you think is best or does it depend on the individual?
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I don't think there's a diet that is best.
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I think there are principles that matter and everyone should find the diet that best allows them to adhere to the principle.
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So what are the principles?
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The principles are not to eat too much and not to eat too little.
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That sounds dumb, but it's just the reality of it.
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And I think everyone struggles with a different end of that spectrum, right?
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There are some people who just don't like to eat that much.
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They're like little birds.
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And as they get older, that becomes a huge problem.
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They are too frail.
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At the other end of the spectrum, you have people like me who like to eat too much
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and we will spend most of our life fighting against the urge to eat too much.
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And that also becomes a problem as you get older because the heavier you are, the more weight you're putting on each and every one of those joints.
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And again, we're thinking about all these things that are working against us as we age, not to mention other complications that come from eating too much.
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But I would say that in an aging population, the most important thing I want to emphasize is getting enough protein.
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First of all, I just think for many people, it's kind of hard to get enough protein in.
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Even I have to pay attention to it and I don't have a problem eating, but I need to be mindful of, hey, did I get enough protein?
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It's really easy for me to get all the carbs in the world.
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It's not, I don't have to go out of my way to eat more fat, but I do have to be cognizant of getting enough protein.
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And enough protein is a pretty big number, right?
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It's about one gram per pound of body weight.
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So I would challenge each of you to pay attention to, hey, if you weigh 150 pounds,
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are you getting 150 grams of protein a day?
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And I would bet that especially for the women here, that's even harder.
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Now, if you fall a little bit short of that, it's okay.
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But if you're at half of that, you're really not getting the optimal amount of protein.
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And as we age, we develop something called anabolic resistance,
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which means that it is harder and harder for our muscles to synthesize
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and grow new muscle cells with the given amount of amino acids, which are the building blocks in protein that we get by eating protein.
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And therefore, we actually need more and more protein to overcome that.
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So, you know, we talk a lot about obesity.
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We talk a lot about osteoporosis and osteopenia.
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But there's another condition of aging called sarcopenia, which is the condition of muscle loss.
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And that's a huge problem.
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And there's really two ways to, in concert, two ways to address that.
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One is consuming enough protein and the other is doing enough resistance training.
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So again, it doesn't matter if you're a vegetarian, doesn't matter if you like a Mediterranean diet, doesn't matter if you like steak and potatoes.
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If you can adhere to those principles, that's going to make your life easier.
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Is it harder to adhere to those principles if you're a vegan?
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Yeah, it's a lot harder, but it's not impossible.
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I know lots of people who have done it.
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Um, but you know, looking at a food tracking app in your phone is a
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great way to spend a week evaluating how many grams of protein you're getting.
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And I think you'll be surprised, um, that for many of us, it's, we're probably underdoing it.
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Now, moving on to sleep, um, sleep is something that you've written a lot of, a lot about, and you said that you didn't use to take it very seriously,
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but now you do take it very seriously and that's true.
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He goes to bed at like eight every night.
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So why do you think it's so important?
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I think I'm up till nine these days.
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Um, yes, sleep is important.
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Uh, and you're right.
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I used to probably until 12 years ago, I think my mantra was I'll sleep when I'm dead.
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And I, um, you know, just would try to sleep as little as possible.
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Um, but, but the evidence are pretty overwhelming, especially for both near -term and long -term function of the brain,
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that sleep is very important.
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Now, I think at your age, a couple of unique challenges emerge.
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Again, I think most people, once they're over 65 or 70, they're not fighting the will to sleep because they want to be out partying all night.
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It's more that other things are getting in the way, right?
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So we know that as a person ages, they tend to sleep a little bit lighter and their sleep architecture tends to change a little bit.
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We also know that other things get in the way, especially for men, which is it gets harder
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and harder to make it through a night without having to get up to pee.
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And I mean, I'm already at that stage where at least two out of the seven nights a week, if I am not mindful about when I had my last glass of water,
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I'm going to be up at two or three in the morning to pee.
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And sometimes that's harder to go back to bed after.
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So, um, what are the things that we have under our control?
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Well, one of them is absolutely timing of water.
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Um, now again, water is super important.
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The older a person gets, the more susceptible they are to dehydration.
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The older a person gets, the less reliable thirst is as an indicator for fluid status.
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So at Olivia's age, you don't really believe it or not need to pay attention to how much you're drinking, thirst will be the guide.
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But that becomes less and less true as you age.
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So you're juggling a narrow problem, which is on the one hand, you have to be mindful about drinking enough.
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But at the other hand, you can't drink too much too close to bed, and that's going to keep you awake.
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Another thing that makes a huge difference in sleep quality is timing of food.
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So the longer you can have between when you have dinner and when you go to bed, the better.
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So we eat dinner really early because we have young kids in our house.
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And that's why I can get away with going to bed at nine
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because it's still been three and a half hours or three hours since I ate.
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Another thing is alcohol.
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So some of you probably drink alcohol and the less alcohol you have in your system when you sleep, the better you're going to sleep.
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Having a super dark room, having a super cold room is going to make a big difference.
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And perhaps the biggest thing to sort of make a point about here is consistency of timing.
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especially on the wake up.
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So if you could tether yourself to one time, it's what time do I wake up?
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And if you force yourself to wake up at the same time every day
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and don't allow yourself to take a nap during the day, and this is a big ask because I know naps can be tempting,
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it's going to regulate when you end up going to bed by building up enough sleep pressure.
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So if a person tells me I'm struggling to sleep at night and I find out they're napping during the day, the first thing I want to do is get rid of the nap, right?
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I want them to, and then I want to, I'm going to fix the wake up time, eliminate the nap, and then actually let them get into a better sleep cycle that way.
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Are there any good sleep supplements that you recommend taking and that are like not damaging to you?
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Yeah, there are.
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I mean, and I think one has to be very careful with this stuff.
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We, you know, there's certainly evidence to suggest that as we age, melatonin levels go down and therefore melatonin can aid at least with sleep initiation.
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But it's important to know that melatonin really is only the signal to initiate sleep.
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It's not going to necessarily keep you asleep all night.
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So if you're not doing all of the other things correctly, melatonin is, is going to be limited in its, in its efficacy.
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So before I go down the route of supplements, I want to get everything we just talked about vis -a -vis the hygiene completely dialed in.
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And then, yeah, if there's still an issue falling asleep, I think melatonin can be, can be a viable tool.
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Although I'd really want to make sure it's the lowest dose you can buy.
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They tend to sell this stuff in high enough doses to kill horses.
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It's not necessary.
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You know, The lowest dose, which is maybe 300 micrograms is probably all you need at most twice that dose, but you don't need anything north of a milligram.
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I think one has to experiment a little bit with other things.
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I find ashwagandha a little bit helpful for others, maybe not so much.
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Okay.
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And then we'll quickly touch on the last one, which is emotional health.
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And a lot of people think that this is not really something that kind of matters in longevity, but But you talked about this in the last chapter of Outlive
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and how it's really important to you and that you've recently discovered it.
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So do you want to talk a little bit about that and how it's important as people are aging?
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Well, I think it's actually important at any age.
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And I think that, you know, what I imagine is
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so appealing about living at a place like this is you have a built -in system of friendship
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and i would imagine that that's probably a great source of well -being
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that that many of your peers would be missing out on
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if they were living alone um you know i think about how little i see my parents
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because we live in a different country um and
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so i can imagine that things that we take for granted
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when we're young like being close to our children or our grandchildren aren't guaranteed when we grow older.
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Now, of course, she's signed a contract that says she can't leave Austin.
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So this won't be a problem for me.
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But I think a social support network
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and some sense of purpose might be the single most important
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part of the emotional health toolkit as it pertains to living longer.
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Every one of us knows the story of the couple that had been married for 70 years.
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One of them passes away and then the other one dies within a year.
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I don't think these are just anecdotal.
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I really think there's an understanding of why that happens.
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So you can do everything right.
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You can eat the right diet.
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You can sleep right.
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You can exercise but if your emotional health is lacking, then it's like, you won't live as long.
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It's possible.
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But I would say even more than that, regardless of how long you live, if it's, if it's unhappy, why bother?
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You know what I mean?
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Like I, so, so let's say you, let's say you do live a long time, but you're alone or you're miserable.
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In some ways that would be the ultimate purgatory.
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I'm Peter Atiyah.
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As a premium member, you'll get immediate access to our entire back catalog of AMA episodes
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Vocabolario e note di pronuncia per questa lezione
Questa lezione di conversazione si basa sul video “The Longevity Toolkit: Peter Attia’s 5 Tactics to Improve Longevity”. Questo video contiene 192 frasi e 2759 parole da ripetere con lo shadowing. Il parlato dura 15:30. Chi parla ha un ritmo naturale di circa 178 parole al minuto, vicino a una conversazione quotidiana. Il 85% delle parole rientra nelle 3.000 più comuni dell’inglese; conviene studiare le altre prima di iniziare.
Vocaboli chiave di questo video
15 parole del video che vale la pena imparare, con pronuncia e significato:
| Parola | Pronuncia | Significato |
|---|---|---|
| principle sostantivo | /ˈpɹɪn.sɪ.pəl/ | principio |
| replacement sostantivo | /ɹɪˈpleɪsmənt/ | sostituto, rimpiazzo |
| dose sostantivo | /ˈdəʊ̯s/ | dose |
| muscle sostantivo | /ˈmʌs.əl/ | muscolo |
| knee sostantivo | /ni/ | ginocchio |
| supplement sostantivo | /ˈsʌp.lɪ.mənt/ | integrazione, supplemento |
| gram sostantivo | /ˈɡɹæm/ | grammo |
| adhere verbo | /ædˈhɪə/ | aderire |
| longevity sostantivo | /lɒnˈd͡ʒɛv.ɪ.ti/ | longevità |
| resource sostantivo | /ɹɪˈzɔːs/ | risorsa |
| asleep aggettivo | /əˈsliːp/ | addormentato |
| spectrum sostantivo | /ˈspɛktɹəm/ | spettro |
| podcast sostantivo | /ˈpɑdˌkæst/ | podcast, audioprogramma |
| nutrition sostantivo | /njuːˈtɹɪʃ.ən/ | nutrizione |
| bucket sostantivo | /ˈbʌkɪt/ | secchio |
I phrasal verb che sentirai
| Parola | Pronuncia | Significato |
|---|---|---|
| wake up verbo | /ˌweɪk ˈʌp/ | svegliarsi |
| build up verbo | accumulare | |
| end up verbo | andare a finire, finire | |
| find out verbo | scoprire | |
| get away with verbo | farla franca, cavarsela | |
| get up to verbo | commettere | |
| pass away verbo | scomparire, mancare |
Frasi da ripetere
Frasi brevi e complete del video che puoi riutilizzare nella conversazione di tutti i giorni:
- I can't really do anything.
- Is it harder to adhere to those principles if you're a vegan?
- So why do you think it's so important?
- I think I'm up till nine these days.
- You know what I mean?
La grammatica di questo video
Le strutture che chi parla usa di più, con le parole esatte del video:
| Struttura | Nel video |
|---|---|
| “Used to” used to + verbo — un’abitudine o uno stato passato che non è più vero | didn't use to take · used to probably |
| Frasi relative who / which + frase — un’informazione in più su una persona o una cosa | people who just · acids, which are · sarcopenia, which is |
| Present perfect have/has + participio passato — un’azione passata che conta ancora adesso | we've already touched · I've paraphrased · has hurt |
| Forma passiva be + participio passato — conta ciò che accade, non chi lo fa | can be done · be managed · being talked |
Pronuncia a cui fare attenzione
Chi parla usa 67 contrazioni e forme ridotte, come you're, don't, I'm. Pronunciale nella forma breve, così come le senti.
- I suoni “th”: thirst /θɝst/, bother /ˈbɑðɚ/, orthopedic /ˈɔɹθəpidɪk/, synthesize /ˈsɪnθəsaɪz/, tether /ˈtɛðəɹ/
- I suoni “sh” e “zh”: nutrition /njuːˈtɹɪʃ.ən/, friendship /ˈfɹɛn(d)ʃɪp/, medication /mɛdɪˈkeɪʃən/, initiate /ɪˈnɪʃ.i.eɪt/, limitation /lɪmɪˈteɪʃən/
- Parole lunghe — attenzione all’accento: longevity /lɒnˈd͡ʒɛv.ɪ.ti/, efficacy /ˈɛf.ɪ.kə.si/, necessarily /ˌnɛs.əˈsɛɹ.ə.li/, architecture /ˈɑː.kɪˌtɛk.t͡ʃə/, experiment /ɪkˈspɛɹ.ə.mənt/
I suoni difficili per chi parla italiano:
- /h/ — va soffiata, non è muta: adhere /ædˈhɪə/, helpful /ˈhɛlp.fl̩/, unhappy /ʌnˈhæpi/, hygiene /ˈhaɪˌd͡ʒiːn/, rehab /ˈɹiːhæb/
- Consonante finale — senza aggiungere una vocale dopo: replacement /ɹɪˈpleɪsmənt/, dose /ˈdəʊ̯s/, supplement /ˈsʌp.lɪ.mənt/, resource /ɹɪˈzɔːs/, asleep /əˈsliːp/
- /æ/ — più aperta della “e”: gram /ˈɡɹæm/, adhere /ædˈhɪə/, podcast /ˈpɑdˌkæst/, nap /næp/, acid /ˈæsɪd/
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 principle, replacement, dose.
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.