Shadowing Practice: Cristiano Ronaldo's Secrets to Longevity and Peak Performance - Learn English Speaking with Video

Choose a practice mode

Each mode opens a full-screen practice room.

304 sentences

If sentences are too short or too long, click Edit to adjust them.

When you are younger, you think you're gonna have power forever.

You think you are unbreakable.

But in football, the demands physically, it's a lot.

So you have to manage that.

You have to be smart.

If you're training two hours, you have to recover two hours.

The most important thing is to have a routine.

I know if I sleep good, if my recovery is good or not.

But of course, with the Whoop, you are 100% sure.

Our newest launch, it's our Whoop medical grade product.

This is amazing.

In my opinion, it's one of the best devices ever in terms of healthspan for your body, for your mental strength.

It's worth it.

Make effort in your health.

If you want to achieve success, it's the only way.

Great to be with you, brother.

Thank you.

So this is an exciting moment for us because today we're going to reveal to you the Whoop MG,

which is a technology I've been building for 13 years.

Wow but is our newest launch it's our whoop medical grade product top it's about uh seven percent smaller

and it also has a 14 day battery life wow three

times the battery life we're coming out with a feature called health span

which is going to tell you your whoop age whoop did

all this work to essentially assess based on your behaviors your

performance your physiology what is your actual physiological age versus your

biological age i'll let you reveal it yeah i touch here yeah what does it say i don't believe it's

so good 28.9

so it says you're 28.9 yes that's amazing 12 years younger

your hoop age is lower than your chronologic age slowing excellent elf continue your health behaviors

so this is mean

that i'm going to play 10 years more football we'll go through the different behaviors within your whoop edge

so here you can scroll

if you scroll up you can see each of the different statistics

and how those are affecting your whoop edge

so we'll start talking about them now

because i really want to get into some of your habits that drive your whoop age.

So let's start with your steps.

Your steps are making you almost a year younger.

Okay.

So you're getting on average 17,000 steps a day.

Does that sound consistent with your behavior and your training?

It's the way I live my life.

You know, I'm always move,

not only for football, but my daily life to spend time with my kids to play with them. To have another activity.

Aside of football.

Yeah.

So make me move a lot.

Don't surprise me because I'm I move a lot too.

And your hours of sleep, you've got 70 percent sleep consistency, which is pretty much the recommended level.

you're getting seven hours and 15 minutes of sleep.

Talk a little bit about your sleep routine.

For me, probably sleep is the most important tool that I have

because it's the only moment at the day that you can recover and settle everything.

So for me, a great night of sleep, it's the most important thing

that probably we have in a life in terms of health spend to be consistent in the time

that i go to the beds and the time

that i wake up right i mean like example i go bed around 11 12 11 12 there

and wake up 8 30 8 30 8 45 it's my routine i don't like

when is when we travel or when we We have games at the night, so the body is like shaking a lot at the night.

So the quality of sleeping is not the same.

But you have to balance that to don't make too much difference in my sleeping time.

For example, now I try to do it the same, but maybe I'll go one hour late to the bed and I wake up one hour late as well.

So I think the balance is not too different.

For example, for you coming from US, the time zone is completely different.

You are here in Saudi.

For you it's more difficult, you know.

But I think it's the most important thing.

It's the consistency.

If your consistency is good, nothing gonna have big influence in your health, in my opinion.

and when you travel internationally

or you go over you know five six eight hours of

a different time zone what do you like to do to usually i'm not do

that yeah but

if i have to do it it's a small amount of time i'm not gonna spend for example in u.s

or big tours what that we do in the pre-season in China or Japan, whatever.

It's the way that you can adjust, you know, but when I'm traveling, I do it a long journeys.

I've never been there more than four or five days.

So for me, it's not a big deal.

I have an opportunity to be and work in the zone that I feel comfortable.

But if that happens, I know the way to don't shake too much the body.

christiano age 40 versus age 25 did you know that sleep was

that important when you were younger so you've always been

when you are younger you think you can you're gonna live

forever you're gonna have power forever you think you are um unbreakable

but by the age and i have a great example in the football because it's the football it's the demands

physically and body it's a lot so you have to manage

that you have to be smart and do things in a different way

so I learn with the time I learn with my experience

and I adjust year by year the demand of the body to answer your question

when you have 25 is not the same when you have 30 especially in football

or ice sports but i'm still feeling good uh

and i prioritize recovery

and the sleeping what have you noticed from using whoop to improve your recovery as i told you not just

because we are a partner of this great company

and great tool in my opinion it's like a doctor you

have your wrist yeah um that's around your wrist yes yeah

and for me it's amazing because you can control a little bit better

but sometimes it's funny because the people that surround me all the time

100

and uh physios

101

and our physiology they say i know i don't need sometimes

102

to look the the hoop to know how i feel yeah

103

because it's many years of experience many years of of plain eye level.

104

I know how I feel, if I sleep good, if my recovery is good or not.

105

And for me, it's very helpful that I have this device and the new one in my.

106

The new one looks good too.

107

You have a few behaviors that seem to really improve your recovery.

108

You track these in the Whoop journal.

109

So compression therapy, when you log doing that, it actually has up to an 11% increase in your recovery.

110

What do you do with compression therapy?

111

I think it's another tool that can help in my recover.

112

If you have, and you saw, because you've been in my house two times,

113

and you saw that I take care of a lot of my recovery because I think the way you're training, if you're training two hours, you have to recover two hours.

114

If you're training three hours, you have to recover three hours.

115

I have a company that we have a few tools as well, recovery tools, that help me a lot not only that way

116

but we have cryo sport for example that they pressure your muscles

117

and in the same time make you joints and muscles cold

118

and helps a lot i felt

119

that it's a great tool to recover i have many tools

120

that help me to be in a good recover every day

121

to be in the top level cryotherapy increases your recovery by seven percent cold shower increases it by four

122

and a half percent so clearly doing cold therapy is helpful for you it's a great tool

123

that people should understand that many people in the world they have misunderstanding

124

that cold is not good if you take cold showers of

125

if you do it ice bath that you're going to be with a fever

126

which is completely wrong it's the opposite more often you do that less sick you will be totally So,

127

but I understand that people have this misunderstanding because even my wife and my kids,

128

that when the kids go around the house without shoes, be careful, they're going to be sick.

129

No, it's not.

130

It's the opposite.

131

But I understand step by step with a good example.

132

I think people start to change the mentality that cold is a great tool.

133

So back to you being 28 years old on WHOOP, your resting heart rate is 44 beats per minute.

134

And in fact, in the last 30 days, it's been closer to 40.

135

So this is giving you essentially two years reduction in your age.

136

I'm curious, are there things that you find that help you calm your nervous system or lower your heart rate?

137

Yes.

138

It's another way of recovery.

139

And especially it's curious that I say to my teammates yesterday that I feel in peace when I arrive at home.

140

Every time.

141

When I go away of home, I don't gonna say that I feel nervous because not.

142

But I feel that my low stress is not the same.

143

Not I or down, but it's average.

144

But when I arrive at home, my day is completely different.

145

My heart is different.

146

And apart of that, I am with the people who I like it,

147

and then I can recover and be in my world with peace to do with my sauna alone,

148

my cold therapy, my machines, to be with the family.

149

I think it's moments that make my stress very low.

150

And I think part of that is the heart.

151

They show that I'm completely low stress.

152

That means a lot because it means that you make your body and your mind calm.

153

I think it helps to the heart a lot.

154

Obviously, exercise is a big part of your life.

155

You spend close to 10 hours a week training and then an additional,

156

and that's in heart rate zones one to three.

157

And then in four to five, you're spending another hour.

158

So all of this from a WHOOP age standpoint is bringing your age down.

159

How do you balance sort of cardio training or sprint training with endurance training?

160

Part of that, it's my routine relit with football, of course.

161

But apart of that, I have hobbies.

162

As I mentioned before, you have to manage and to find the balance to don't overstress your body too.

163

Because too much sport is not good too.

164

So you have to find the balance for that.

165

and I think I have because

166

one of the things

167

that the people don't take too much attention it's your mental cognition it's very important in my opinion

168

and if you do it your job

169

and at the same time you enjoy to do it other

170

sports with your friends socialize I think it's a good part to make your balance right so

171

I try to find with my experience

172

to don't push too much my body when they need to recover

173

but to find the balance

174

which is sometimes is difficult i take care of my body

175

since i started to play football now you can tell me

176

that you treat the same way that you treat 20 years ago no

177

but i was there like take care a little bit of my body

178

but by the time by the age i increase a little bit more

179

because we are get we all of us get old, but I start every year, do something more, something more, something more.

180

So one other aspect of health span is that we have what's called pace of aging.

181

So what this shows you is at any given period, um, how much younger or for some people older are you trending now for you,

182

you're always pretty much below the trend line.

183

So you're pretty much always getting younger according to whoop.

184

But what's interesting is it went really low in January and February of this year.

185

Is there anything you can think of about your January and February that was more restorative or even healthier?

186

Probably it's the moment that we have probably more vacation.

187

A little more rest.

188

I don't have a specific thing to tell you.

189

So this is coincidence, in my opinion, because the way I live my life, it's always very similar.

190

Well, we have a big theme with this new technology launch, which is people can now take control of their health, right?

191

There's so much broken about the health system.

192

And now people can have data themselves to take control.

193

And in some ways, that's a wake-up call, right?

194

What for you in your life was a wake-up call where you said, you know, I have this opportunity to be great?

195

The moment, it's difficult to tell you.

196

But I think the wake-up call is important, but it's not the key.

197

I think you have to take care a little bit of your body, but without obsession.

198

If you start today, you're going to have benefits in the future.

199

It doesn't matter the time.

200

What is important?

201

It's what you want to achieve.

202

Yeah.

203

What you want.

204

You want to live a good life?

205

Yes.

206

I like to drink.

207

I like to eat a burger.

208

Okay.

209

You're going to pay the bill in the future.

210

Right.

211

I think the most important is to find the balance.

212

Sometimes I can eat a burger or chips.

213

It doesn't matter.

214

It's important too for your mind too.

215

Sometimes I sleep two o'clock in the morning because last night I was in UFC

216

here in South and they might event it's two o'clock.

217

Yes.

218

It's quality of life too.

219

But the most important thing, it's the consistency.

220

If you have consistency, you're going to be good in the future

221

or you're going to be better than other ones in the future.

222

This is my opinion.

223

I think, and tell me what you think, that the consistency and the discipline is what takes someone who's high talent

224

and makes them truly great what do you think any sports

225

yeah any job i think it's part of the life it's like that

226

it's only the opposite they are not part of this world in my opinion

227

if you want to achieve successful it's the only way you've

228

probably seen a lot of footballers athletes i see everything talent

229

everything everything everything not only sports any any job any job is the same way the same

230

if you are not consistent more than other ones

231

if you don't do it add something more than other ones

232

you're never going to be number one like me i'm joking so you're never going to be

233

you're never going to be an eye level so many years it can be one two years okay 20 years, 13 years is impossible.

234

Forget it.

235

If someone tells you the opposite, in my opinion, they lie.

236

And if someone is having trouble with consistency or discipline, what do you think are techniques or what kind of encouragement would you give them?

237

Do they need a stronger goal?

238

Do they need a vision for what they can become?

239

Yesterday I see one thing that makes me wake up call like sometimes we give

240

so much energy for situations who don't go well in your life

241

but you just stop when you have a problem healthy problem

242

and your priority it's the the cure to resolve the the sickness

243

that your problem the other things is not important yeah

244

and you make we make everything in the same package to solve

245

so many problems what sometimes is this is not a problem this is situations of the life the daily things

246

and we focus so many things and we forgot to focus the main thing

247

and i give you the bad example is like

248

when you are sick you only focus the cure of this problem you can have a hundred problems

249

but if you have a health problem you have one problem exactly exactly

250

so this is what I want to say with that.

251

Focus on your priorities.

252

You understand?

253

Don't focus so many things.

254

And this is what I learned by the time.

255

And I'm going well with my life.

256

To be honest, I mean, enjoy so much, so much more than before that you start to see the life in a different way.

257

You know, and people they will find out better.

258

soon than late, you know, to try to, to make the life more interesting.

259

Being fit is hard.

260

You know, the discipline that you do takes so much work, but also being out of shape and being sick is hard. Of course.

261

And so there's a concept of like, choose your heart.

262

Right.

263

But everything is hard.

264

Yeah.

265

The, the, the both ways is hard.

266

Right.

267

Yeah.

268

So, so why without obsession?

269

I'm gonna mention you say to be like me maybe in your opinion the period

270

or the opinion of the old people even my friends say

271

that I'm I'm sick to live

272

that life for me it's not a big deal I do

273

it in a comfortable way in a happy way for me

274

is it not sacrifice you say yeah sometimes you don't want

275

to go to the gym of course no sometimes I don't go to do like

276

but I go because I have a a compromise with myself, but I'm not so happy every day.

277

You think I'm wake up off the bed every day, happy or with my wife or with my kids.

278

Sometimes I'm not, but it's part of the overt.

279

We are both the same.

280

We feel this every time.

281

To mention again, the most important thing is to have a routine, consistent, not obsession.

282

Good.

283

Don't be like Cristiano because Cristiano is crazy.

284

Okay.

285

But 20%, 25% is so much.

286

Yeah, be more consistent.

287

Yeah, it's a little bit.

288

Come on, make effort in your health.

289

It makes sense.

290

Well, look, all of us at Whoop are inspired by you, and I think you have an incredibly important message, not just for the world's best athletes,

291

but for the masses, which is be more consistent in your life, take control of your life, and prioritize your health.

292

It's not a big deal, in my opinion.

293

It's quality of life for your body, for your mental strength, and it's worth it.

294

Well, this has been a pleasure as always.

295

And we're honored that you use Whoop as part of this routine.

296

I use it every day, every single day.

297

And as I told you before, it's a good tool to help your health.

298

And congratulations for your company.

299

for that because helps me even more.

300

But the society as well want to enjoy this world of to take care of itself.

301

I think it's a great tool to start it.

302

The wake-up call.

303

Thank you, brother.

304

Thank you.

Download App

Everything you need to speak fluently

AI PronunciationScore every sentence

IPA PracticeMaster every sound

VocabularyBuild your word bank

Vocab GameLearn while playing

Scan QR

Download on theApp Store Get it onGoogle Play

Same Channel

Exclusive Tour of Cristiano Ronaldo's Home

Business EnglishDaily ConversationUniversity Students

Cristiano Ronaldo: The World’s Best Footballer Like You’ve Never Seen Him Before

Business EnglishUniversity StudentsWorking Adults

FOR YOU

Recommend Video

172 sentences

Cristiano Ronaldo's Longevity Tips & English Learning Gems

Context & Background

The video features a conversation with Cristiano Ronaldo, exploring his secrets to staying at peak performance and maintaining a youthful physiology. He discusses his daily habits, from movement to sleep, and how tools like health trackers help him optimize his routine. The dialogue is casual yet informative, making it perfect for English learners looking to practice real-world conversation skills.

Top 5 Phrases for Daily Communication

"It's the way I live my life" – A natural way to explain consistent habits. Use it to describe routines, e.g., "I cook every night; it's the way I live my life."
"Aside from" – Ideal for adding extra information. Try: "I love hiking, aside from my regular gym workouts."
"Does that sound consistent with" – Great for checking understanding. Example: "You said you wake up early; does that sound consistent with your weekend habits?"
"Pretty much" – Softens statements to mean "almost." Use: "The project is pretty much done—just a few tweaks left."
"Don't surprise me" – Expresses lack of shock. Try: "You aced the test? Don't surprise me—you studied so hard."

Step-by-Step Shadowing Guide for This Video

Want to practice shadowing technique with this dialogue? Follow these steps to boost your pronunciation and fluency:

Listen first: Watch the video once to grasp the context. Focus on Ronaldo's tone—he speaks clearly, with emphasis on key habits like "move a lot" and "sleep consistency."
Break it down: Pause after short phrases (e.g., "It's the way I live my life") and repeat immediately. Mimic his rhythm and stress to improve English pronunciation.
Focus on connected speech: Notice how "aside of" becomes "aside uhv" in casual speech. Practice blending words to sound more natural.
Record yourself: Compare your shadow speech to the original. Check if you're matching his pace and intonation—this helps refine your skills.
Repeat daily: Use this video as a shadowspeaks tool. Even 10 minutes a day will make a difference in your fluency!

Remember, shadowing isn't just about copying—it's about training your mouth and brain to think in English. Use a shadowing site to find more dialogues, but start with this one—Ronaldo's clear, conversational style makes it perfect for learners!

Grammar in this video

The structures the speaker uses most, with the exact words from the video:

Structure	In the video
Present perfect have/has + past participle — a past action that still matters now	I've never been · you've always been · have you noticed
Relative clauses who / which + clause — extra information about a person or thing	consistency, which is · people who I · launch, which is

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.

Shadowing technique: read the full step-by-step guide →

Shadowing Practice: Cristiano Ronaldo's Secrets to Longevity and Peak Performance - Learn English Speaking with Video

Choose a practice mode

Download App

Exclusive Tour of Cristiano Ronaldo's Home

Cristiano Ronaldo: The World’s Best Footballer Like You’ve Never Seen Him Before

The Daily Habits That Could Add Years to Your Life | This Morning

143 Investors Said No. Now WHOOP Is Worth $10 Billion

Why I’m Able To Focus 70+ Hours Per Week (stay efficient and productive)

The Best Way To Spend Your Youth

Learn Real Life English with My Health Routine 🧘‍♂️ | Comprehensible Input

The Shoe That Broke Running

Start This Habit to Change Your Body Forever | Senada Greca

Are soccer players the most fit athletes on the planet?

This Morning Routine Won Me 6 Olympias

15 Minutes For The NEXT 15 Years of Your Life | Christiano Ronaldo Motivation

I tried zone 2 training for 30 days (what I learned)

Cristiano Ronaldo's Longevity Tips & English Learning Gems

Context & Background

Top 5 Phrases for Daily Communication

Step-by-Step Shadowing Guide for This Video

Grammar in this video

What is the Shadowing Technique?