Shadowing Practice: How to Wake Up Glowing & Rested - Learn English Speaking with Video

hello guys welcome back and i absolutely love

that everyone is talking online about cortisol face every time

when i see the posts it makes me so happy

because everyone is talking about stress everyone is talking about sleep of course cortisol face

and how it's connected and how it affects our beauty

and what to do about that what the tricks what the tips

so today we're gonna talk about the tricks

and the tips what helps us not to get the cortisol phase how to take control of it

and how to take care of it

and yeah it's one of my favorite topics

because i used to have a cortisol phase i was very puffy i was not paying attention to my sleep

and now it's my number one priority

so let's start okay the quality of your sleep affects everything next day you can double check

but i've checked it so many times with my schedule

if i do not sleep enough i would wake up hungry i would wake up stressed of course not glowing

and not rusty so now to control my appetite to control my cravings for sure to control

and make it better my performance at the gym pilaris class

i pay attention huge attention to my beauty sleep to my nighttime routine

because it affects your energy your cortisol your cravings your focus

and of course how glowing how snatched

and not puffy you are gonna be next day first thing

which you need to realize from now on sleep is your priority

and i spend

so much time online i work on my laptop every single

day you know i post on social media most of my work on my phone

so my nervous system i need to take extra care of my nervous system

so here's a three steps i do to prepare myself to go to sleep

and to have a better night's sleep depends on my schedule depends on the days

but something of these three steps i will do first we're

having a walk 20 30 sometimes it's an hour walk before my bedtime it's my favorite thing to do

because it helps me

so much to calm myself down to regulate my nervous system

listen to the meditation listen to the podcast inspiration manifestation whatever i like

and i feel like i want to listen second option we

have usually i do it on a winter during the winter

because it's too cold to walk stretching you can search on any like stretching routine on youtube

or maybe you have some membership online membership workout membership wherever

but any type of stretching it really helps also probably you

saw i really love to put my legs up evaluate my legs how to say it right

but yeah it basically also helps me

but it's not really stretching you need to do a proper

stretching 15 20 minutes how much you like 30 is the

best it will help you with better sleep as well

and it's just like it teaches your body it gives your

body a sign okay now it's evening time i need to

calm down i need to you know i don't need to be active anymore we're going to sleep soon

and the last thing it's like on the days

when i got home late i don't have time to walk

or it's too dark or it's too cold

or it's rainy whatever i'm obsessed with taking a bath

and i remember

when i moved to united states i didn't have a bathtub for like five years four years

and i was like oh my god it was challenging

but still i found some solution but now i love taking a bath

and oh my god it gives you the best night sleep

if you put some epsom salt some baking soda maybe some

rose flowers petals whatever you like to put in your bath

bath time ritual it's the best ritual it's the best ritual for your beauty sleep

and yeah it's like it calms my nervous system down

so much and yeah i always try to do walk stretching

and bath usually i cannot do it like every single day

but that's my ideal preparation for the sleep

if i for example i have a photo shoot next day

or like some important event and i need to look

and feel most importantly extra good uh i will do it

i will do these three steps to prepare myself for the best night's sleep

and guys next day when i wake up i actually see the difference

when i was paying attention to my beauty routine

and beauty sleep the night before or i didn't pay attention to that

so the huge difference with your beauty sleep starts evening before

and it affects how glowing you're gonna wake up how rested you're gonna wake up

and how good you're gonna feel next day

help my brain to relax to manifest to do the affirmations

wherever i take my headphones i take my orthopedic insults i'll put somewhere here

because it's good for your spine for your posture

and i go 20 30 one hour good walk it helps me

so much to calm myself down also

if you love reading i would also include reading

because it also helps you to slow down

but for now it is still okay in new york

so we are walking we are enjoying good weather

and yes i love to do my affirmations i love to meditate i love i'm meditating

when i'm walking it works for me i love it

so now we're gonna do the tea i will show you my herbs

and supplements what i love to take as my supplements

because it's very hard for me to relax i'm struggling with my sleep

because life in new york is intense

but i found something what works for me

so let's get started okay do you see this box i have two

or three boxes like that so let's do my nighttime herb tea

which i absolutely love yes i take supplements

but i also believe in natural stuff

and i'm obsessed with doing different blends of my tea

because natural medicine natural stuff always the best wish i could give you to try it right now

so we're doing the basic this is my leftovers chamomile flowers obviously i love to have the whole flower like

that and different types of mint

and also today i want to add a little bit of lemon peel just for the taste

because it's a fall season

so i'm preparing myself for the fall season okay now let's blend two or three spoons of mint

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it's not much

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and then i'm gonna add chamomile flour i really love to

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have my chamomile flowers like a whole flower i'll show you okay here's our chamomile flowers

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and i do remember

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when i used to live in russia we would pick our herbs ourselves i would do it with my mom

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or with my grandma we also did mushroom picking

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and i miss it so much oh my god i don't even remember last time i did

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that but it was my favorite activity it was such a wholesome experience

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which i absolutely love so here's our blend for now and on top we're gonna add some lemon peel

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okay guys it smells insane i put a little bit of lemon peel on top

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and usually when i make my tea i let it sit for like five seven minutes

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so the taste is extra good and i'm enjoying where it oh my god i'm

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so happy it smells so good okay i usually blend it like

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that and yeah i let it sit okay next video we're gonna organize my pill box

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but this is basically where i keep my pills

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and my supplements for the day for the week okay guys just look how pretty is

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that and the mint i don't taste mint much

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but a lot of chamomile i was not kidding when i said

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that i do take my beauty sleep very serious

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so we spend around seven eight hours every night on sleep it's roughly a third of our life for example

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if the person lives around 70 years 26 years spent on

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sleeping that's why we have to invest in a good quality

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stuff for our sleep routine that's why i started to use this pillow that's why i use only silk pillowcases

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when i sleep for the last five years

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but the pillow it's a new addition to my beauty sleep

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routine why i'm 27 years old in the next couple of years

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i don't plan to get buttocks anytime soon

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and you guys see i don't put any face expressions i don't wrinkle my face

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but i recently discovered that you can get wrinkles

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when you sleep i try to sleep on my back i'm

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not succeeding every night that's why i was like okay we need to do the research, we need to get the solution for that, and I need to get best night's sleep every single night.

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I got this pillow from the brand Sleep & Glow.

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The name is just perfect, and this pillow is designed to help us to prevent any wrinkles.

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prevent of getting any wrinkles as you see here

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when you press your head like your cheek is here

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so it doesn't like you know you cannot squeeze your skin

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and get the wrinkle and i'll just show you here everywhere how we getting wrinkles

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because me personally i love to sleep on my side

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and on the stomach sometimes

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so you know a few months ago i was like okay

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i need to deep dive into this topic i need to do some research

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and i need to figure out how i can sleep what

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can i do not to wake up with not fully fresh face

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because i wanna wake up fresh i invest so much time

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and energy into my sleep routine so i need to use my full potential

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and do everything for the best beauty sleep

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so sleep wrinkles can show up around our eyes around nasolabial folds

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and the forehead if you sleep on your stomach that's why i love this pillow

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because it prevents the wrinkles around this area

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and i feel like i said to notice the wrinkle here

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so i'm preventing that as if what happens with the skin it can be compressed

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and can be folded and that's how we're getting the wrinkles

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and obviously i can't control my face during the day

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but i cannot control the face during the night right

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because i'm unconscious

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but i can't prevent it that's why i got this pillow

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i want to do a quick test with you show you exactly what i mean here we have my old pillow

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silk pillowcase by the way and i just want to show you how we sleep right i sleep on my side

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most of the time and

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when i put my head on my pillow you know i usually push press much harder

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and i'm compressing the side of my face and that's how we're getting the wrinkle here or around

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the eyes i started to notice

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that i'm waking up with like some wrinkle type of stuff

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around this area i was like no happening i'm fixing that

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so this pillow designed when you put your face around here

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or this side both sides are the same you cannot squeeze your face

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and you cannot get the wrinkle there you can prevent of

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getting the wrinkle there i'm gonna travel with this pillow

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but the last thing which i actually wanted to mention

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and it was a selling point for me it was designed by orthopedist

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and it helps you to keep your body in an atomically correct position

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when you sleep

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so it's a perfect investment it's a perfect addition to my beauty sleep to my beauty routine

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and yeah i recommend to try it i recommend to check it out

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and to get it it's not really something they think about every single day

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but it is very important because we spend hours every night sleeping

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so it makes sense to pay attention how our head neck

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shoulders are positioned during our sleep guys i know you're gonna ask me about clinical researches

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or studies if the brand has i've checked

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and to be honest i find it personally i find it super chic

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and super important when you know the brand claims something

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and they actually have the proof to show and studies so Sleep and Glow,

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they do have proof, they do have clinical research with a dermatological clinic in Barcelona.

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It was three months study when they found decreasing wrinkles in 87%.

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I think it's a great progress.

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It's a great result.

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So I also want to share with you the discount code.

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I will put it somewhere here.

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And guys, I'm so grateful that I started to learn more about health

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and wellness so i get an opportunity to partner to get the sponsorship from such an amazing brands

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so sleep and glow thank you so much i was

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so happy to test your pillow it's amazing product i love it i use it every single night

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and yes thank you

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so much for sponsoring this part of the video you guys are amazing the best drink coconut water carrot juice

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and some lime it's just the best okay now i'm gonna bring

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and i'll show you my supplements

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and what i take for the best night sleep my supplements routine is very important to me

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because again it helps me to relax stop drinking coffee

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because i was like you know how experiencing some troubles with sleep

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because i was drinking way too much coffee

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so yeah i will show you my favorite magnesium i will also leave the links of my magnesium,

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and I recently got this elixir, which I add to my drink, and it basically helps you to...

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get a better sleep.

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I finished the first bottle.

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It's my second bottle.

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It's very good brand.

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I'm so excited to share with you.

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I'm going to bring it right now.

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Okay, now let's check some other stuff, which I use for my sleep preparation routine.

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The supplements which I take, you guys know, LED mask.

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Actually, I really like to use LED at evening, not at the morning, because again,

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i notice that it calms me down it calls my nervous system down it's my nighttime evening time ritual

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so led for the evening to get myself ready to sleep to take care of my skin i love led

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so okay also i always do very very good nighttime skincare routine

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and i feel like you know it's a signal to my body

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that it's time to go to sleep you need to glaze your face you need to put some face mask

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and you're gonna get a good night's sleep

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so now supplements this is my basket she's such a good student by the way

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and of course i have my nighttime journal where i put

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what i'm grateful for i do not make plans at night

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because i noticed

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when i need to plan my day at night it gives me anxiety it gives me stress

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so i just say what i'm grateful for any other thoughts

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but never ever i plan the next day the night before

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no usually i plan my day in the morning that's how i can get better sleep

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because sometimes like you know when i play play plan my day

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at evening for the next day i'm like too stressed out about the stuff i need to get done

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so i'm like no i would rather wake up earlier

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and plan my day in the morning okay supplements

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so magnesium that's just a must currently i use this brand home

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but this brand is so much better i'm obsessed with moon juice i ran out i ordered

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but yeah when i don't have moon juice i'm used

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that you can get it at whole foods it works pretty good

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but this one is the best okay this is the elixir

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i was talking about uh anima mundi this one i recently discovered them in some like health

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and wellness store very good reviews it's a herbal supplement you

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just need one tablespoon i use two it gives you such

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a good night's sleep i usually do not mix it with magnesium but sometimes i do

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amazing also looks like my style i love it okay

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and the rest some people say it's too much i say it's not too much

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because i'm too stressed i live in new york you know

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i'm gonna do what i need to do to help myself sleep better

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so l -3ptophan uh three capsules gabba pharma gabba amazing it's also like um chewable capsules looks like

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that let me show you looks like this and you need to chew it

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and five http some people say it it's better to take

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it during the day some people say it in the morning

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i take it at evening please read make your research about 5 -htp

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but i love this supplement i take it every other month

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and this too i take every couple of months i don't

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take it every month during the like the whole year round no i usually switch between my supplements

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and my nighttime supplements too why i do that because our body basically getting habit of you know

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uh when you take something

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and it stops working for you same with skincare why i switch my skincare products

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because like you know your skin adjusting

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and your body adjusting it doesn't work as much anymore

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so that's why i am not very consistent with using the same products i switch my supplements i I switch my skincare.

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I switch everything depends on my needs, on the season and how intensive my schedule, my work, my stress and everything.

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So what time we actually need to go to sleep?

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Okay, if you go to sleep at 9 p .m., you're at your pro level.

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I'm not at my pro level yet, but for the winter time, I'm really gonna try to plan to go to sleep as early as possible.

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So the best time to go to sleep between nine and 10, I'm gonna try to get to sleep at night during the

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winter like fall time I'm planning to start my like skincare routine at 6 p .m

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and go to sleep at 9 so it will be perfect and yes guys, let me know if you have any questions,

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I'm gonna do lock -in months, step -by -step routine, what works, I think, for the next video,

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also, I promised you the skincare, the makeup video, so everything is coming, thank you so much for watching, and I'll see you very soon.

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Vocabulary and speaking notes for this lesson

This speaking lesson is built on the video “How to Wake Up Glowing & Rested”. The speaker keeps coming back to these words: sleep, wrinkle, supplement. This video has 264 sentences and 3195 words to shadow. The speech runs for 20:22. The speaker talks at a natural 157 words per minute, close to everyday conversation. 82% 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
supplement noun	/ˈsʌp.lɪ.mənt/	Something added; especially, such an addition added to make up for a deficiency.
routine noun	/ɹuˈtin/	A course of action to be followed regularly; a standard procedure.
pillow noun	/ˈpɪl.oʊ/ [ˈpʰɪɫ.ö̞]	A soft cushion used to support the head in bed.
flower noun	/ˈfloʊɚ/	A reproductive structure in angiosperms (flowering plants), often conspicuously colourful and typically including sepals, petals, and either or both stamens…
stretch verb	/stɹɛt͡ʃ/	To lengthen by pulling.
glow verb	/ɡloʊ/	To emit heat and light without a flame.
bath noun	/bɑːθ/	A tub or pool which is used for bathing: bathtub.
ritual noun	/ˈɹɪt͡ʃ.u.əl/	A rite; a repeated set of actions, especially in religious contexts.
blend verb	/blɛnd/	To mingle; to mix; to unite intimately; to pass or shade insensibly into each other.
mint noun	/mɪnt/	Any plant in the genus Mentha in the family Lamiaceae, typically aromatic with square stems.
membership noun		The state of being a member of a group or organization.
juice noun	/d͡ʒuːs/	A liquid made from plant, especially fruit.
grateful adjective	/ˈɡɹeɪtf(ə)l/	Of a person or their actions, feelings, etc.: expressing gratitude or appreciation; appreciative, thankful.
relax verb	/ɹɪˈlæks/	To make something loose.
depend verb	/dɪˈpɛnd/	To be contingent or conditioned; to have something as a necessary condition

Phrasal verbs you will hear

Word	Pronunciation	Meaning
wake up verb	/ˌweɪk ˈʌp/	To stop sleeping; to awake.
calm down verb		To become less excited, intense, or angry.
figure out verb		To come to understand; to discover or find a solution; to deduce.
run out verb		To use up or consume all
show up verb		To appear, arrive, or attend, especially suddenly or erratically.
slow down verb		To decelerate.

Sentences worth repeating

Short, complete lines from the video that you can reuse in everyday conversation:

I think it's a great progress.
I'm so excited to share with you.
I'm going to bring it right now.

Grammar in this video

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

Structure	In the video
Conditional sentences if + clause, will/would + verb — a condition and its result	if you love reading i would also
“Used to” used to + verb — a past habit or state that is no longer true	used to have · used to live
Passive voice be + past participle — the focus is on what happens, not who does it	is designed · can be compressed · can be folded
Present perfect have/has + past participle — a past action that still matters now	i've checked

Pronunciation to watch

The speaker uses 89 contractions and reduced forms, such as I'm, gonna, don't. Say them the short way, as you hear them.

The “th” sounds: bath /bɑːθ/, bathtub /ˈbæθtʌb/, orthopedic /ˈɔɹθəpidɪk/, orthopedist /ˌɔɹθə(ʊ)ˈpiːdɪst/
The “sh” and “zh” sounds: preparation /ˌpɹɛpəˈɹeɪʃ(ə)n/, inspiration /ˌɪn.spɪˈɹeɪ.ʃən/, meditation /mɛdɪˈteɪʃn̩/, unconscious /ˌʌnˈkɑnʃəs/, chic /ʃik/
Long words — get the stress right: priority /pɹaɪˈɒɹɪti/, preparation /ˌpɹɛpəˈɹeɪʃ(ə)n/, anxiety /æŋˈzaɪ.əti/, inspiration /ˌɪn.spɪˈɹeɪ.ʃən/, importantly /ɪmˈpɔɹ.tənt.li/

How to practise with this video

Listen to the whole video once without speaking and note the words you do not know.
Start at 0.75× speed, shadow it sentence by sentence, then go back to normal speed once it feels easy.
Record yourself and compare with the original, paying attention to words like supplement, routine, pillow.

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 →

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Vocabulary and speaking notes for this lesson

Key vocabulary in this video

Phrasal verbs you will hear

Sentences worth repeating

Grammar in this video

Pronunciation to watch

How to practise with this video

What is the Shadowing Technique?

how to actually GLOW UP in 2026 | tips that changed my LIFE (self care, beauty, health, wellness)