쉐도잉 연습: What to EAT for HEALTHY SKIN (science-backed!) 👩🏻‍🌾 - 영상으로 영어 말하기 배우기

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Billions of dollars are spent every year on beauty products and we often treat our skin from the outside.

But our skin is our body's largest organ

and a large part of its health comes from taking care of it from the inside.

Each of us is perfectly imperfect and it's nothing but natural to collect a scorecard of pimples, scars and wrinkles over the years. Being kind

and compassionate to ourselves as we weather different seasons is one of the greatest acts of self -love

and kindness that we can practice.

But at the same time, it can also be incredibly challenging when it feels like our skin just isn't cooperating.

There are certain factors that influence our skin like aging, hormones, and genetics.

Often these things are out of our control, but nutrition?

That's one thing that is within our control.

And so today we're going to dive into some common skin concerns

and how we can consider food to help shower our skin with love from the inside out.

As usual, we've created an article with even more information

and with links to research papers that help to support what we're sharing in today's video.

If you want to check out the article, I'll leave it for you below, but for now, let's dive in.

Our skin has several layers, and we want the structure of these layers to be strong for firmness and elasticity.

Collagen is the main structural protein that helps to support our skin because it creates this fibrous network that reinforces the tissue, so it gives our skin this firm and smooth appearance.

Unfortunately, though, as we age, our body makes less collagen and it gets more easily broken down.

As a result, we start to lose about 1 % of the collagen in our skin per year, starting at around the age of 20.

And so over time, this is what ages our skin.

So let's explore three ways in which we can support our skin's collagen through our food choices.

There's a lot of hype and buzz right now around collagen supplements, but you know our philosophy at Pickup Limes is foods first when possible.

Because collagen itself is a protein, it helps to make sure that we just eat enough protein -rich foods.

So these are things like beans and lentils, tofu, tempeh, nuts and seeds.

So protein helps to ensure that our body has enough of the building blocks that it needs to create collagen.

But then what happens if our existing collagen gets damaged?

Damage that can come, for example, from excess sun exposure, pollution, or when there's too many free radicals in our body.

So when it comes to food, vitamin C and E are key players in repairing damaged collagen.

They stimulate collagen production and help to maintain the strength of its network.

Food sources that are rich in vitamin E are things like almonds, sunflower seeds, leafy greens, peanuts, and avocados, while vitamin C,

you probably already know, you can find these in foods like citrusy fruits and vegetables like bell peppers and broccoli.

When our skin sustains an injury or a wound, our body really quickly tries to heal it, and zinc plays an essential role in this whole healing process.

Because zinc also has anti -inflammatory properties, it's really useful in the management of skin conditions like acne, psoriasis, eczema, and rosacea.

Food sources that are rich in zinc are things like nutritional yeast, seeds, especially pumpkin, sesame, and hemp seeds,

legumes like beans and lentils, tofu, and whole grains.

It's also important to mention though that the absorption of zinc from plant foods, it can be reduced by certain compounds in the same foods called phytates.

But if we soak our beans, grains, and even our nuts and seeds before we eat them, this helps to increase our body's ability to absorb zinc.

Sprouting and fermenting can also help, and if you'd like to learn more about how to sprout your seeds

and legumes we've made a video on it and I'll link that for you here.

If you've ever experienced dry skin you know it does not feel very nice

and our skin can dry out for a number of reasons like exposure to dry air, prolonged exposure to hot water, abrasive soaps, medications, things like that.

One of the main ways

that we can hydrate the skin is by using the right moisturizers

that we're putting on the skin but when it comes to what we're putting inside of our bodies, fats can really help.

Specifically, omega -3 fats.

Omega is important because it helps to improve our skin barrier function, which helps our skin better hold on to water.

Plant foods that are rich in omega -3 fats include walnuts, hemp seeds, chia seeds, ground flax seeds, and even omega supplements made from algae.

Drinking enough water can also help with skin hydration, but only if you're dehydrated to begin with.

In general, though, drinking enough water is important for overall health

and when we're overall healthy it tends to have a trickle -down effect on our skin.

So let's talk about sebum.

Sebum is an oily substance that's needed to lubricate our skin.

But if our bodies are creating too much of it, it can increase the chances of developing acne and blackheads.

Natural fluctuations in our hormones, this can impact our sebum levels and it's suspected

that our food choices can especially diets that are rich in sugar and dairy products.

Carbohydrates that turn into sugars quickly, these are labeled high -glycemic foods, and these can be found in things like sweetened beverages, refined grains, and sweets.

These foods quickly increase the amount of sugar that's in our blood, which then causes our insulin levels to spike, which in turn can cause excess sebum production.

On the other hand though, foods that turn into sugars at a slower rate in our bodies, which are called low -glycemic foods, these can have positive impacts on our skin.

These are found in things like veggies, whole grains, tofu, edamame, nuts and seeds.

So in short, to optimize sebum production, we want to enjoy more whole plant -based foods while limiting excess amounts of high glycemic sugary foods where possible.

It's said that our skin offers valuable insight into what's going on inside of our bodies, and there's a lot of talk right now about the connection between our gut health and our skin health.

Our gut is home to trillions of microorganisms, some of which are helpful and some of which are harmful.

The more of the good guys, the more diversity of the helpful guys that we have, the better this is for our skin health.

If there's an imbalance though and we have too many of the harmful bacteria, it's possible that this can contribute to certain skin disorders like acne, psoriasis, and eczema.

So how do we get more of the good guys?

Well probiotics for one.

There's still a lot of research that needs to be done for us to better understand how probiotics work exactly.

But essentially, if we're enjoying more fermented foods like plant -based yogurts, kimchi, miso, sauerkraut, and kombucha,

it's just one delicious way that we can help to support our gut health, which in turn helps to support our skin health.

Chronic inflammation is linked to a load of undesirable health conditions like heart disease, arthritis, but also acne, wrinkles, and rosacea.

Nourishing food choices that have anti -inflammatory and antimicrobial potential, these are obviously really helpful.

And this is where the power of plants shine.

Diets that are rich in fruits and vegetables, which are rich sources of antioxidants,

these have been linked with having a positive impact on our skin's elasticity, smoothness, and color.

If you haven't seen it already, we have created a video on anti -inflammatory foods.

I'll link that for you here.

But as you can see there isn't one miracle food supplement

or drink for clear and glowing skin Our skin also typically doesn't change overnight

But if you do find a particular routine that works for you

and if you stick with it Chances are you'll see some positive changes over time

and do remember that many factors contribute to our skin's appearance

Which include things like hormones and stress and medications

So nutrition is just one of the many pillars

that we can focus on

but luckily it's one of the controllable ones I hope you enjoyed today's video

that you learned something new

if you did feel free to give it a thumbs up It always really really means a lot

when you do and thanks

so much for hanging with me today pickle blimes signing off We'll see you in the next video

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이 레슨의 어휘와 말하기 포인트

이 영상에는 섀도잉할 문장 89개와 단어 1468개가 있습니다. 말하는 구간의 길이는 7:47입니다. 화자는 분당 약 189단어로 빠르게 말하므로 연음과 약하게 발음되는 소리가 많습니다. 영어에서 가장 많이 쓰이는 3,000단어에 속하는 단어가 80%뿐이라 어휘가 어려운 편입니다.

이 영상의 핵심 어휘

영상에 나오는 익혀 둘 만한 단어 15개를 발음, 뜻과 함께 정리했습니다.

단어	발음	뜻
seed 명사	/siːd/	씨, 씨앗
zinc 명사	/ˈzɪŋk/	아연
grain 명사	/ɡɹeɪn/	곡물
omega 명사	/oʊˈmeɪ.ɡə/	오메가
acne 명사	/ˈækni/	여드름, 좌창
exposure 명사	/ɪkˈspəʊ.ʒə(ɹ)/	노출, 로출
excess 명사	/ˈɛksɛs/	우수리
vitamin 명사	/ˈvɪt.ə.mɪn/	비타민
bean 명사	/ˈbi(ː)n/	콩
hormone 명사	/ˈhoɹmoʊn/	호르몬
layer 명사	/ˈleɪ̯ɚ/	층
dive 동사	/daɪv/	잠수하다
heal 동사	/ˈhiːl/	치료하다, 고치다
nutrition 명사	/njuːˈtɹɪʃ.ən/	영양
harmful 형용사	/ˈhɑɹmfl̩/	해로운, 유해한

이 영상의 문법

화자가 가장 많이 쓰는 문형을 영상 속 실제 표현과 함께 정리했습니다.

문형	영상 속 표현
수동태 be + 과거분사 — 누가 하는지보다 무슨 일이 일어나는지에 초점	are spent · can be reduced · are labeled
현재완료 have/has + 과거분사 — 과거의 일이 지금도 관련이 있을 때	we've created · we've made · you've ever experienced
관계절 who / which + 절 — 사람이나 사물에 대한 추가 정보	bodies, which are · vegetables, which are

주의할 발음

화자는 we're, I'll, isn't 같은 축약형과 약화된 형태를 20번 사용합니다. 들리는 대로 짧게 발음하세요.

“th” 소리: smooth /smuːð/, thumb /ˈθʌm/, arthritis /ɑːˈθɹ(a)ɪtɪs/
“sh”와 “zh” 소리: exposure /ɪkˈspəʊ.ʒə(ɹ)/, medication /mɛdɪˈkeɪʃən/, nutrition /njuːˈtɹɪʃ.ən/, essentially /ɪˈsɛnʃəli/, delicious /dɪˈlɪ.ʃəs/
긴 단어 — 강세 위치에 주의: inflammatory /ɪnˈflæmət(ə)ɹi/, medication /mɛdɪˈkeɪʃən/, essentially /ɪˈsɛnʃəli/, incredibly /ɪŋˈkɹɛdɪbli/, diversity /daɪˈvɜː(ɹ)sɪti/

이 영상으로 연습하는 방법

먼저 말하지 않고 영상을 끝까지 듣고 모르는 단어를 적어 둡니다.
0.75배속으로 한 문장씩 섀도잉을 시작하고, 익숙해지면 보통 속도로 돌아갑니다.
자신의 목소리를 녹음해 원본과 비교하고, seed, zinc, grain 같은 단어에 특히 주의합니다.

쉐도잉이란? 영어 실력을 빠르게 키우는 과학적 방법

쉐도잉(Shadowing)은 원래 전문 통역사 훈련을 위해 개발된 언어 학습 기법으로, 다언어 학자인 Dr. Alexander Arguelles에 의해 대중화된 방법입니다. 핵심 원리는 간단하지만 매우 강력합니다: 원어민의 영어를 들으면서 1~2초의 짧은 지연으로 즉시 소리 내어 따라 말하는 것——마치 '그림자(shadow)'처럼 화자를 따라가는 것입니다. 문법 공부나 수동적인 청취와 달리, 쉐도잉은 뇌와 입 근육이 동시에 실시간으로 영어를 처리하고 재현하도록 훈련합니다. 연구에 따르면 이 방법은 발음 정확도, 억양, 리듬, 연음, 청취력, 말하기 유창성을 크게 향상시킵니다. IELTS 스피킹 준비와 자연스러운 영어 소통을 원하는 분들에게 특히 효과적입니다.

섀도잉 방법: 단계별 전체 가이드 읽기 →

쉐도잉 연습: What to EAT for HEALTHY SKIN (science-backed!) 👩🏻‍🌾 - 영상으로 영어 말하기 배우기

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