Shadowing Practice: Bài 7 - Thay Đổi Lối Sống - Learn English Speaking with Video
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66 sentences
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1
So John, you told me about the Paleo diet and what it is, but why did you decide to eat like that?
2
Well, let me tell you.
3
I was feeling sick for a long time.
4
Oh, I'm sorry.
5
Oh, it's okay now.
6
Thanks, though.
7
I started to feel sick three years ago, and then it got worse and worse in my stomach.
8
I had lots of stomach trouble, called indigestion.
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And I didn't know why until I found out that some foods are healthier than others.
10
So that's why I started learning about the paleo diet and eating healthy.
11
I found that we should eat fresh fruits and fresh vegetables, and we definitely shouldn't eat fast food,
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and we shouldn't eat very many snacks either.
13
Oh.
14
And because I was sick with my stomach trouble, I was also feeling depressed.
15
But I learned that our moods and our emotions can be affected by what we eat.
16
Really?
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Yes, I was very surprised to learn that.
18
But it makes sense because our brain chemistry comes from the foods we eat.
19
When we eat healthy foods, we get good chemistry in our body, and our brains can function normally,
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and we can have good moods and good emotions.
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So you feel happier and healthier now that you changed your diet.
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That's true, but changing my diet wasn't enough.
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Even though I fixed my diet, I still didn't feel 100%.
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So I had to do more research, and I found something else that's very important.
25
I didn't realize before, but everyone needs to get enough exercise every week.
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In fact, it's best if you can exercise 30 minutes every day.
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Every day?
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Well, of course you can take a day off.
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Two days off each week is okay.
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And you don't have to do very difficult exercise.
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Just riding a bicycle or jogging is enough.
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But I also found that having a healthy diet
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and getting regular exercise is still not enough because you need two more important factors.
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What are they?
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One is called stress management.
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When we feel stress, our body has a reaction to stress.
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And it can make you feel sick.
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And it can put you in a bad mood.
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So we need to learn ways to manage our stress.
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So we need to learn how to breathe deeply and relax more.
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And when we encounter stress,
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we should learn healthy ways to react and not react in unhealthy ways,
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such as getting angry or feeling frustrated.
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What's a healthy way to react?
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Well, first, you should breathe and relax your body by slowing down,
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and then you should think calmly and clearly about the best way to handle a problem.
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So, don't just worry about the problem and think about what can go wrong,
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but think calmly about ways to solve problems.
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Okay But I found the most important factor in feeling healthy was a big surprise to me
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What was it?
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We need to get enough sleep
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Oh Everyone knows we should sleep more
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But very few people sleep enough
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Most adults should sleep 8 hours every night I was only sleeping five or six hours every night.
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Oh, wow.
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Yeah, so sleeping at night is like recharging your battery, right?
57
So do you have a cell phone?
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Sure, of course.
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What do you do when the battery's dead?
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I plug it in.
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Yeah, and you need to leave it plugged in until it has a full charge.
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Well, not sleeping enough is just like unplugging your phone before it's charged.
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So it's much better to have a healthy diet and get regular exercise,
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learn stress management skills, and most importantly, get enough sleep every night.
65
Okay, I'll try hard.
66
Thank you.
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Vocabulary and speaking notes for this lesson
This speaking lesson is built on the video “Bài 7 - Thay Đổi Lối Sống”. The speaker keeps coming back to these words: diet, healthy, eat, stress, exercise. This video has 66 sentences and 622 words to shadow. The speech runs for 5:24. The speaker talks at a steady 115 words per minute, a comfortable pace for shadowing. 86% of the words are among the 3,000 most common in English; the rest is worth studying before you start.
Key vocabulary in this video
15 words from the video worth learning, with pronunciation and meaning:
| Word | Pronunciation | Meaning |
|---|---|---|
| distress noun | /dɪˈstɹɛs/ | Physical or emotional discomfort, suffering, or alarm, particularly of a more acute nature. |
| mood noun | /muːd/ | A mental or emotional state, composure. |
| stomach noun | /ˈstʌmək/ | An organ in animals that stores food in the process of digestion. |
| react verb | /ɹiːˈækt/ | To act in response. |
| chemistry noun | /ˈkɛm.ɪ.stɹi/ | The branch of natural science that deals with the composition and constitution of substances and the changes that they undergo as a consequence of alterations… |
| relax verb | /ɹɪˈlæks/ | To make something loose. |
| breathe verb | /bɹiːð/ | To draw air into (inhale), and expel air from (exhale), the lungs in order to extract oxygen and excrete waste gases. |
| emotion noun | /ɪˈməʊ.ʃən/ | A person's internal state of being and involuntary physiological response to an object or a situation, based on or tied to physical state and sensory data. |
| plug noun | /plʌɡ/ | A pronged connecting device which fits into a mating socket, especially an electrical one. |
| calmly adverb | /ˈkɑː(ɹ)m.li/ | In a calm manner; coolly. |
| deeply adverb | /ˈdi(ː)pli/ | To a deep extent or degree; very greatly. |
| skill noun | /skɪl/ | A capacity to do something well; a technique, an ability, usually acquired or learned, as opposed to abilities that are regarded as innate. |
| solve verb | /sɒlv/ | To find an answer or solution to a problem or question; to work out. |
| encounter verb | /ɪnˈkaʊntɚ/ | To meet (someone) or find (something), especially unexpectedly. |
| depressed adjective | /dɪˈpɹɛst/ | Unhappy; despondent. |
Phrasal verbs you will hear
| Word | Meaning |
|---|---|
| find out verb | To discover, as by asking or investigating. |
| slow down verb | To decelerate. |
Grammar in this video
The structures the speaker uses most, with the exact words from the video:
| Structure | In the video |
|---|---|
| Passive voice be + past participle — the focus is on what happens, not who does it | can be affected · is called |
| Advice with “should” should + verb — saying what is a good idea | should eat · shouldn't eat · should learn |
| Superlatives the -est / the most … — the top or bottom of a group | the best · the most important |
| Obligation: must / have to / need to saying that something is necessary | had to do · needs to get · have to do |
Pronunciation to watch
The speaker uses 10 contractions and reduced forms, such as didn't, don't, shouldn't. Say them the short way, as you hear them.
- The “th” sounds: breathe /bɹiːð/, unhealthy /ʌnˈhɛl.θi/
- Long words — get the stress right: importantly /ɪmˈpɔɹ.tənt.li/, indigestion /ˌɪn.dɪˈd͡ʒɛs.t͡ʃən/
How to practise with this video
- Listen to the whole video once without speaking and note the words you do not know.
- Shadow it sentence by sentence at normal speed, repeating each one until your rhythm matches the speaker.
- Record yourself and compare with the original, paying attention to words like distress, mood, stomach.
What is the Shadowing Technique?
Shadowing is a science-backed language learning technique originally developed for professional interpreter training and popularized by polyglot Dr. Alexander Arguelles. The method is simple but powerful: you listen to native English audio and immediately repeat it out loud — like a shadow following the speaker with just a 1–2 second delay. Unlike passive listening or grammar drills, shadowing forces your brain and mouth muscles to simultaneously process and reproduce real speech patterns. Research shows it significantly improves pronunciation accuracy, intonation, rhythm, connected speech, listening comprehension, and speaking fluency — making it one of the most effective methods for IELTS Speaking preparation and real-world English communication.