Pratica di Shadowing: Why you're always tired - Impara a parlare inglese con i video
Creazione lezione...
1
One of the most common problems I hear about nowadays, and I'm sure everyone else does, is this feeling of being chronically tired.
2
Because sometimes it feels like no matter how much sleep you get, you just can't seem to perk up, feel energetic for most of the day,
3
every single day, so that you can tackle your day and your life with energy.
4
You know, this lack of energy throughout the day, this chronic tiredness, is something that you would expect to happen to
5
but it's happening to 20 and 30 year olds 15 year olds, young people who are supposed to have this youthful exuberance to them,
6
but they find themselves operating in life with a sluggishness and dread.
7
Believe me, I've been there.
8
I've been there so many times in my life.
9
So many times, in fact, that it really caused me to dive deep
10
and figure out what are the things that are actually going to contribute to me having more energy, and how do I make those things happen every single day.
11
are kind of the things that you hear all the time.
12
Sleep, exercise, and diet.
13
You might be tempted now to click away from this video because you already know this, but that's exactly where I ran into problems.
14
I was treating sleep, exercise, and diet like a checklist.
15
It's like, yeah, I get a reasonable amount of sleep.
16
I exercise, I'm an athletic guy.
17
Yeah, I eat food.
18
So those things can't be the reason why I'm feeling sluggish.
19
So I started looking for these like quick tips and maybe I was iron deficient.
20
or maybe I had a gluten sensitivity, or maybe I needed to decalcify my pineal gland.
21
I skipped over the fundamentals in search for some miracle pill that would make me less tired throughout the day.
22
It wasn't until I revisited the basics and tried to absolutely nail them
23
that I realized that was the problem the whole time, especially sleep.
24
So in this video, I want to go over some things
25
that I've implemented in my life that really has given me a lot more energy throughout the day on a consistent basis. And yeah.
26
Hopefully they work for you as well.
27
Are you always tired?
28
Do you mope around the house dreaming big dreams but like the energy to make them come true?
29
Well, maybe it's because you suck.
30
What the fuck?
31
Okay, so thing number one, I stopped misusing caffeine.
32
Now, caffeine is one of those weird ones.
33
People think they know a lot about how caffeine works.
34
You know, you've probably heard that caffeine lasts between five and seven hours.
35
So, you know, don't drink too much caffeine in the afternoon you might not be able to fall asleep.
36
But the weird thing about caffeine is that it lasts a lot longer than five to seven hours.
37
The half -life of caffeine is five to seven hours.
38
And half -life means that after five to seven hours, half the caffeine is still in your system.
39
And then it takes another five to seven hours after that for half of that amount of caffeine to leave your system.
40
So if you have a cup of coffee at like 4 :00 PM, which is, you know, kinda late, but it's probably not gonna ruin your sleep or something like that.
41
Think again.
42
If you have coffee at 4 p .m., by 11 p .m., there's a good chance that 50 % of that caffeine is still in your system.
43
That means by like 5 a .m., there's a good chance that a quarter of the original 4 p .m cup of coffee is still in your system.
44
You know, deep into the night is when you're supposed to be having some of your deepest, most restorative sleep of your life.
45
This is the kind of sleep that helps you form memories, process the information you were bombarded with throughout the day,
46
to be more creative, the kind of sleep that's supposed to be healing your muscle tissues, purging your body of adenosine so that you don't feel tired in the morning.
47
There's a lot of important things that are going on while you're sleeping.
48
And your body being filled with this caffeine is seriously inhibiting those processes.
49
So the simple tweak that I did that helped me not misuse caffeine is to just not drink caffeine past lunchtime.
50
I have the one that I wake up with in the morning.
51
And since I'm a little bit of a caffeine fiend, after that to really get my morning productivity to kind of meth head high that I'm looking for.
52
I'll still get the caffeine crash late after lunch.
53
I expect that.
54
It's the kind of game you play if you're a caffeine addict like me.
55
But at least when I wanna put my head on the pillow after a hard day's work, I'm actually able to get the sleep that my body needs.
56
So do not drink caffeine past 12 :00 PM.
57
Just don't do it.
58
The other thing that I started implementing was I gave myself a lot more sleep opportunity.
59
Everyone's heard that you need eight hours of sleep a night, but the truth is in order to sleep for that long, you probably need to be in bed for longer.
60
I take about half an hour to 45 minutes to fall asleep every single night.
61
So I need to be in bed half an hour or 45 minutes earlier than I'm planning on falling asleep.
62
And that makes sure that I actually get the sleep
63
that I need every single night because the benefits of a good night's sleep is something that's You know, if you give yourself that much opportunity every single night,
64
your amount of sleep baseline will go up over a long period of time.
65
And you'll kind of work off your sleep debt.
66
You'll work off your sleep deprivation that you've been chronically plagued with.
67
All you need to do is give yourself more opportunity to sleep.
68
The other thing that I did was I fixed my circadian rhythm.
69
For those of you who don't know, your circadian rhythm is sort of like this internal clock that tells your brain whether it's daytime or nighttime.
70
bed.
71
And a lot of your circadian rhythm is dictated by sunlight, how bright it is around you, how dark it is around you,
72
which is why you've heard that you shouldn't go on social media or on smartphones or look at screens right before bed, which is very, very true.
73
When you're looking at all this blue light, your brain thinks that it's daytime.
74
So it's not giving you the melatonin that you need, that your brain needs to know that it's like time to slow down and go to bed now.
75
So one thing that's before I go to bed and especially not in bed.
76
That way my brain can actually start producing adequate melatonin.
77
You know, I can start slowing down psychologically.
78
And by the time my head hits the pillow during my little sleep opportunity window, I'm out like a light.
79
The other thing I did to fix my circadian rhythms was I pinned a black blanket over my windows
80
because I'm a barbarian with no sense of interior design.
81
But what that did was when it's the earlier hours of the morning when I'm still sleeping, 6 a .m., 7 a .m.,
82
I still want it to be dark so I can still be deep in sleep, getting as much high -quality sleep as I can, rather than having all this sun blasting in the window,
83
interrupting my hard -earned slumber.
84
So make your room darker so that for the time you're asleep, your brain thinks it's nighttime and that you should be sleeping.
85
And the last thing that I implemented to improve my sleep seems like a little quick fix.
86
I don't know if this applies to you, but I was reading this book called Breath by James Nestor, and he talked about the benefits of nasal breathing breathing.
87
And I noticed that when I put my head on my pillow every night, my nose gets really congested and I end up opting in the middle of the night to mouth breathing.
88
And in the book, he talks about how nasal breathing is a lot better for you.
89
So anyways, if you can't breathe out of your nose at night, fix that.
90
I fixed it by using Breathe Right strips.
91
This video is not sponsored by Breathe Right, but that's just what I did and they work for me.
92
I'll put a Amazon.
93
Actually, I'm not going to put an Amazon link.
94
Just type in Breathe Right strips.
95
Okay.
96
So let's talk about There is a fascinating link between your psychology and your physiology.
97
It seems like what's good for the body is also good for the mind.
98
It's the reason why power posing somehow, you know, like, you know, like standing up and putting your hands on your hips or whatever, that kind of stuff increases testosterone.
99
It's bizarre to think of it, but literally just power posing, feeling powerful, lowers your cortisol, which is your stress hormone,
100
and increases your testosterone, You hear so many accounts of people who fixed their posture,
101
which allowed them to go about the day with more confidence.
102
It's like a chicken or the egg thing.
103
They fixed their physiology, which translated into benefits for their psychology.
104
The only reason why I'm saying this is
105
because one of the most effective ways that you can have more energy throughout the day is to move your body.
106
See how the hips act as a pivot.
107
You would think that if everyone had the same baseline energy to work with, that if you throughout the day,
108
but the exact opposite is true.
109
People who regularly expend their energy have a higher baseline of energy to expend.
110
- Squeeze tight with the buttocks and slowly put the buttocks way back.
111
- It's almost like there's a golden rule baked into the universe that says, that which costeth energy, giveth energy.
112
Yeah, I should probably make a t -shirt with that.
113
- It wasn't long before Ernie began to feel the benefits of his regular exercise.
114
- So you might be thinking, Joey, you're an active guy.
115
You go to the gym, you play hockey.
116
Well, it turns out it was.
117
I play hockey once or twice a week in the evenings.
118
And then I go to the gym for like half an
119
hour to 45 minutes to do some heavy lifting three to four times a week.
120
But I spend the rest of that time, by and large, sitting on my butt, editing videos, writing content, whatever.
121
This sedentary lifestyle was draining my energy.
122
So I made a simple tweak.
123
Not only do I make sure I get out and take a walk every single day, I do something to get out of the house, get moving, a standing desk.
124
So I spend a large portion of my time when I'm being productive standing up on my desk rather than sitting down.
125
And this has that power posing effect.
126
The fact that I'm standing up, my body kind of learns that I'm more active and I'm somebody who stands up.
127
So it's like, here, have more energy.
128
So use this weird phenomenon to your advantage.
129
Make sure that every single day you're getting up out of your chair, you're going for a walk, you know, a minute every hour.
130
Three to five minutes every hour if you're, you know, want to be ambitious.
131
Get up from your chair, go for a walk, go do something.
132
The energy benefits will come in droves.
133
Take good care of yourself, it's so easy to do.
134
And now just briefly, I'm actually not going to talk about diet
135
because I feel like I don't want to add to the noise.
136
One thing I've learned is that it's really genetically dependent.
137
You know, if your ancestors were from a certain part of the universe, you know, maybe a paleo diet works better for you, you know, maybe you have a gluten sensitivity.
138
By and large though, avoid packaged food, avoid sugar, drink enough water, you know all these things.
139
There's a million diets that you can look up on the internet.
140
If you're putting a reasonable amount of effort into what you're putting into your body
141
and you're not taking care of your sleep or exercise, you'll probably still be sluggish.
142
It's the combination of these three things, especially exercise with like a reasonable effort put into your diet,
143
you'll have energy to work with.
144
You know, you'll finally be somebody who's perky, who has energy, who can tackle their daily tasks
145
and actually get things done without constantly feeling like somebody's just dragging you down, holding onto your shirt and just like covering your eyes all the time.
146
I don't think that was a terrible analogy.
147
I just want to give a big thank you to Audible for sponsoring this video.
148
And I actually only made this video because I started reading the book Why We Sleep by Matthew Walker on Audible.
149
It was just like a really fascinating Talking about the benefits of sleep, the complex mechanics that go on under the surface, you know, talked about the mechanics of dreams,
150
which is some Christopher Nolan stuff.
151
And I'd highly recommend the Audible version specifically
152
because the guy who's narrating it has just such a golden voice
153
and you can listen to it as you're drifting off into slumber.
154
Every single month audible sends you one credit
155
which you can spend on any audiobook of your choice regardless
156
of price audible members also get instant access to a bunch of news digests
157
and guided meditation programs Which is also pretty cool
158
and by far one of the most useful things about audible is that
159
if you cancel your membership for any reason at any time
160
You still keep your entire library of audiobooks including the books that you got for free using their credit system
161
30 -day trial, either click the link in the description below or text BETTER IDEAS to 500 -500.
162
Once again, to sign up for your free 30 -day trial, click the link in the description below or text BETTER IDEAS to 500 -500.
163
Thanks so much for watching guys.
164
As usual, if you liked this video, make sure you hit like because the algorithm does its magic,
165
it works its magic, and it actually recommends my video depending on how many likes it gets
166
and how many comments it gets.
167
If you're lurking here and you haven't subscribed yet, make sure you hit subscribe because there's just, there's more of this where this came from.
168
There's more of that.
169
There's more of this video where I, there's more of me where I came from.
170
There's more where that came from.
171
There's more where that came from?
📺 Stesso Canale
B28 steps to get your sh** together
Business EnglishUniversity StudentsWorking Adults
B22
It's boring, but this is how you focus on anything for 10+ hours
Business EnglishUniversity StudentsWorking Adults
C15
Every stage of self improvement explained
Business EnglishUniversity StudentsWorking Adults
B23
How the way you watch movies affects your life
Business EnglishUniversity StudentsWorking Adults
B239
You were never supposed to think this much
Business EnglishDaily ConversationUniversity Students
B23 habits that boost mental clarity
Business EnglishDaily ConversationUniversity Students
B27 ideas that will make you unstoppable
Business EnglishUniversity StudentsWorking Adults
✨ Video consigliato
B25
190 frasi
Why You're Always Tired (and how to fix it)
Business EnglishDaily ConversationUniversity Students
B2136 frasi
Are you making yourself miserable?
Business EnglishDaily ConversationUniversity Students
B213
123 frasi
Listening & Shadowing English Speaking Practice
American AccentBusiness EnglishDaily ConversationUniversity Students
B21
171 frasi
How I Wake Up at 4:30 AM Every Day for 4 Years (My Miracle Morning Journey)
Business EnglishDaily ConversationUniversity Students
B21
105 frasi
Video
Business EnglishDaily ConversationUniversity Students
B21
241 frasi
5 ‘healthy’ habits that kept me fat
Business EnglishDaily ConversationUniversity Students
B22
216 frasi
How To Stay Motivated & Consistent Everyday | Mini Series Ep.4 | Life Of Sacha
Business EnglishDaily ConversationUniversity Students
B21
347 frasi
How to actually get smarter (again)
Business EnglishDaily ConversationUniversity Students
B21
329 frasi
Why You Feel So Busy All The Time | Real English Conversation
Business EnglishDaily ConversationUniversity Students
B22
159 frasi
9 DAILY HEALTHY HABITS that Changed My Life
Business EnglishDaily ConversationUniversity Students
B21
46 frasi
Overcome Burnout
Business EnglishUniversity StudentsWorking Adults
B22
119 frasi
Why you’re always tired (+ food fixes!) 🍜
Business EnglishDaily ConversationUniversity Students
Vocabolario e note di pronuncia per questa lezione
Questo video contiene 171 frasi e 2495 parole da ripetere con lo shadowing. Il parlato dura 13:00. Chi parla va veloce, circa 192 parole al minuto: aspettati suoni legati e ridotti. Il 84% 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 |
|---|---|---|
| caffeine sostantivo | /ˈkæfiːn/ | caffeina |
| breathe verbo | /bɹiːð/ | respirare |
| asleep aggettivo | /əˈsliːp/ | addormentato |
| rhythm sostantivo | /ˈɹɪð.əm/ | ritmo |
| implement verbo | /ˈɪmpləmənt/ | mettere in pratica, attuare |
| pose verbo | /poʊz/ | porre |
| pillow sostantivo | /ˈpɪl.oʊ/ [ˈpʰɪɫ.ö̞] | guanciale, cuscino |
| baseline sostantivo | /ˈbeɪslaɪn/ | riferimento |
| hip sostantivo | /hɪp/ | anca |
| desk sostantivo | /dɛsk/ | scrivania |
| hockey sostantivo | /ˈhɑ.ki/ | hockey |
| strip verbo | /ˈstɹɪp/ | strappare, togliere |
| psychology sostantivo | /saɪˈkɑ.lə.d͡ʒi/ | psicologia |
| tackle verbo | /ˈtækəl/ | affrontare, contrastare |
| sponsor sostantivo | /ˈspɒn.səː/ | sponsor |
I phrasal verb che sentirai
| Parola | Significato |
|---|---|
| stand up verbo | alzarsi in piedi |
| slow down verbo | rallentare, decelerare |
| end up verbo | andare a finire, finire |
| figure out verbo | scoprire, rendersi conto |
| sit down verbo | sedersi, accomodarsi |
| turn out verbo | risultare |
Pronuncia a cui fare attenzione
Chi parla usa 63 contrazioni e forme ridotte, come I'm, you're, don't. Pronunciale nella forma breve, così come le senti.
- I suoni “th”: breathe /bɹiːð/, rhythm /ˈɹɪð.əm/, athletic /æθˈlɛt.ɪk/, algorithm /ˈælɡəɹɪðm̩/, youthful /ˈjuθfəl/
- I suoni “sh” e “zh”: tissue /ˈtɪʃ.(j)u/, ambitious /æmˈbɪʃ.əs/, meditation /mɛdɪˈteɪʃn̩/, sluggish /ˈslʌɡɪʃ/, deficient /dɪˈfɪʃənt/
- Parole lunghe — attenzione all’accento: psychology /saɪˈkɑ.lə.d͡ʒi/, sensitivity /ˌsɛn.səˈtɪv.ə.ti/, physiology /ˌfɪziˈɑ.lə.d͡ʒi/, testosterone /tɛˈstɑ.stəˌɹoʊn/, fundamental /ˌfʌn.dəˈmɛn.təl/
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 caffeine, breathe, asleep.
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 been · I've implemented · you've probably heard |
| Frasi relative who / which + frase — un’informazione in più su una persona o una cosa | people who are · bed, which is · cortisol, which is |
| Forma passiva be + participio passato — conta ciò che accade, non chi lo fa | might be tempted · were bombarded · being filled |
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.