Shadowing Practice: Top 5 Diet Tips for Flawless, Youthful Skin - Learn English Speaking with Video
Choose a practice mode
Each mode opens a full-screen practice room.
132 sentences
If sentences are too short or too long, click Edit to adjust them.
1
Our skin is an incredibly important organ.
2
It actually reflects the health status of all the other organs and systems in our body.
3
When you ingest foods that are high in or even just
4
well then you initiate an inflammatory response that can start to really aggravate acne and cause more acne.
5
Just not good to do.
6
It's very clear that diets that are of the so-called low inflammatory type don't spark inflammation.
7
Your skin is going to look so much better, so much healthier, more vibrant.
8
It absolutely will impact your inflammation levels by reducing them.
9
It absolutely will impact skin health and appearance.
10
All of that is going to make you look more youthful.
11
It's not an imagined effect.
12
It is real.
13
Any discussion about skin has to include a discussion about nutrition.
14
Why?
15
Your skin and your immune system have a very intimate relationship.
16
It's bi-directional.
17
Your skin reflects the status of your immune system in many ways.
18
Anytime we're talking about the immune system or skin, we need to take into account the gut microbiome and nutrition.
19
So many people asked, what are the things that they should eat to have healthy appearing youthful skin?
20
They also asked, what are the things that one eats
21
that could exacerbate things like acne and what can one eat in order to reduce their acne?
22
So let's just start off with the basics.
23
The vast majority of our food, if one desires to be healthy, mentally healthy, physically healthy, and a high-performing individual in any number of different things,
24
cognitive, physical, or otherwise, we want to consume the vast majority of our foods from non-processed or minimally processed sources, so-called whole foods, so fruits,
25
vegetables, if that's within your diet.
26
Some people include grains, some people don't.
27
I'm not here to discuss that.
28
Of course, if you're human, sometimes you'll ingest processed foods, but really trying to avoid highly processed foods is critical.
29
With respect to the specific foods that can improve skin appearance and skin health,
30
it's very clear that diets that are of the so-called low inflammatory type that don't spark inflammation.
31
So these would be things that sometimes are referred to as the Mediterranean diet or a paleo-like diet.
32
You hear these terms, but what are we really talking about?
33
Mostly whole foods, minimally processed foods.
34
Again, I'm an omnivore.
35
I love fruit.
36
I love vegetables.
37
I do like rice, oatmeal, and some pastas.
38
I like a great sourdough bread.
39
I like butter.
40
I like olive oil.
41
I like meat.
42
I like fish.
43
I think I am representative of most people out there because I eat most all those things, but I also eat the occasional croissant.
44
I also eat the occasional slice of pizza.
45
I don't eat a lot of that stuff, but I eat it now and again.
46
One of the, I think, best accounts on dermatologic health and skin health and appearance on the internet is Dr. Andrea Suarez.
47
She's a medical doctor, board certified dermatologist, and she has a wonderful video that describes the various foods that one can eat to promote skin health and skin appearance.
48
And she certainly mentions collagen and bone broth.
49
She also mentions various sources of omega fatty acids
50
that are often lacking in people's diets that they should pay extra careful attention to get.
51
So things like walnuts, flax, fatty fish.
52
It's also suggested that we eat a lot of leafy greens, so dark leafy greens.
53
You're probably noticing a lot of these recommendations are kind of typical for what people describe.
54
Anytime they're talking about nutrition for health.
55
And of course we should get our colored fruits and veggies.
56
So our oranges, our strawberries, the reds and oranges are critical out there.
57
And she also highlights something very important that I want to reiterate, which is that we have a critical need for vitamin A for our skin health.
58
She appropriately cautions against supplementing with vitamin A because as a fat soluble vitamin, it's very easy to overdose vitamin A.
59
If one is supplementing with too much of it, she recommends rather getting enough vitamin A from things like oranges, carrots, sweet potatoes.
60
recommends as much berry intake as is appropriate for someone and one can afford.
61
The berries are so delicious, but they tend to be expensive.
62
So you're getting the theme now.
63
Inflammation is bad, not just for the skin, but for all organ systems of the body.
64
It's not just about the high density of calories and the high density of taste present in highly processed foods.
65
Those are problematic, but a lot of the issue with these highly processed foods
66
is the high heat conditions used to make those foods stable on shelves or stable in packaging over time.
67
The point is that when these highly processed foods are basically made, they involve the interactions between sugars and proteins and fats at high heat
68
that make them stable on the shelf or in packaging, and those can be very inflammatory.
69
And that can show up in the form of reactive skin.
70
It can make your psoriasis worse.
71
Yes, it can make your acne worse.
72
It can make your skin more tender and painful.
73
It can make your skin basically more reactive to some of the underlying predispositions you might have either
74
because of genetics or other things you're doing or not doing.
75
Maybe you're going through a particularly stressful time.
76
Maybe you're getting a little bit of extra sun
77
and you're eating more highly processed foods and those things are combining
78
and making your skin break out or flush more than it would ordinarily.
79
Again, there's so many reasons to eat most of your foods from non-processed or minimally processed sources.
80
And of course, and now I sound like a broken record because you can hear this all over the internet, ingesting foods that are excessively high in sugar,
81
excessively high in sugars combined with fats, just not good to do.
82
Pro-inflammatory, it's gonna cause all sorts of issues.
83
As you probably know, when you ingest foods that are high in sugars, or even just carbohydrates generally, that also contain a lot of fats, and in particular when those foods are highly processed,
84
well then you initiate an inflammatory response
85
and set forward a whole domino set of issues related to hormone pathways and cell growth pathways that make everything, acne, psoriasis, and overall appearance worse.
86
Yes, your skin will appear to age faster.
87
Does that mean you can never have a French fry?
88
No, you decide what's best for you, but know what you're doing.
89
As a segue to talking about acne, we need to talk about the gut microbiome.
90
And this is a direct outgrowth of our discussion about nutrition.
91
Here's the simple takeaway that I believe everyone should follow, not just for sake of healthy appearing skin,
92
but also for sake of every organ and tissue system in your body,
93
which is the data clearly show that ingestion of sufficient amounts of fiber, so prebiotic and probiotic fiber,
94
so fruits, vegetables, sometimes this can also come from grains.
95
Some people will supplement with additional fiber if they feel they need it, as well as ingestion of low sugar fermented foods,
96
things like kimchi, sauerkraut, the sort of sauerkraut that has to stay in the fridge, so not the stuff that's stable on the shelf at room temperature,
97
anything containing a brine, that salty brine.
98
These low sugar fermented foods are powerful enhancers of the gut microbiome.
99
And when the gut microbiome is healthy, you have reduced overall inflammation in the body.
100
This is often reflected at the level of the skin.
101
And basically, skin health and the youthfulness appearance of skin is enhanced, okay?
102
This can also help with conditions like acne or psoriasis,
103
especially in conditions where there's a direct immune system skin relationship that we'll talk about more in a little bit.
104
Okay, so I highly recommend people have anywhere from one to four servings of low sugar fermented foods per day, and let's face it, low sugar fermented foods, if you find the ones that you like,
105
are really great to ingest because they're tasty and they're good for you.
106
We keep coming back to inflammation as a general issue for skin health, and that points us also towards some specific do's and don'ts as it relates to lifestyle.
107
Let's face it, if you sleep well, your skin is going to look so much better, so much healthier, more vibrant, than if you are not getting enough sleep.
108
If you drink alcohol and you wake up the next morning, you know your skin's gonna look puffy.
109
It's not going to look good.
110
Doesn't mean you never have a glass of wine, doesn't mean you never have a beer or a cocktail, if that's your thing, but alcohol consumed in excess, and it doesn't take much to get there,
111
is going to cause sleep issues, microbiome issues.
112
So get great sleep, avoid alcohol in excess, maybe avoid it altogether.
113
Drink plenty of water.
114
This sounds like such basic advice, but proper hydration is key.
115
Get enough water and electrolytes.
116
It absolutely will impact your inflammation levels by reducing them.
117
It absolutely will impact your skin health and appearance in a positive way.
118
So these are just basic things that I'd be remiss if I didn't mention.
119
And as we all know, our emotions impact the appearance of our skin.
120
And yes, it can exacerbate so-called breakouts.
121
But I've done entire episodes about controlling your stress.
122
We have a master stress episode that talks about real-time tools that you can use, like the physiological sigh.
123
It's the fastest way that I'm aware of to reduce one's levels of stress.
124
This is something my laboratory has studied in detail at Stanford.
125
There are also things you can do, and we're all aware of what they are.
126
Proper sleep, meditation, non-sleep deep rest, all things that we can do that are zero cost,
127
very minimal time investment, and that reduced stress can dramatically improve not just the health, but the appearance of your skin.
128
Stress is part of life, but learn to control your stress in real time
129
and through tools like non-sleep deep rest that are zero cost that can help you reduce your overall levels of stress, get great sleep, and keep in mind that things that improve blood flow,
130
reduce inflammation, give you lower stress, better sleep, all of that is going to make you look more youthful.
131
It's not an imagined effect.
132
It is real.
Download App
Everything you need to speak fluently
AI PronunciationScore every sentence
IPA PracticeMaster every sound
VocabularyBuild your word bank
Vocab GameLearn while playing
Same Channel
B22
Functional Strength: The Only 5 Exercises You Really Need
Business EnglishWorking Adults
C16
Why Studying LESS Makes You Learn Faster (Science-Based)
Business EnglishUniversity StudentsWorking Adults
C14
Neuroscientist: How To Boost Your Focus PERMANENTLY in Minutes
Business EnglishDaily ConversationUniversity Students
C15 Tips to Learn Anything FAST
Daily ConversationUniversity StudentsWorking Adults
FOR YOU
Recommend Video
C11
137 sentences
Why your anti aging routine is not working ?
Daily ConversationWorking Adults
C12
96 sentences
How to Boost Brain BDNF Levels for Depression Treatment
Daily ConversationWorking Adults
B21
92 sentences
How To *PHYSICALLY* Glow Up 2024 | (beauty, health, & wellness)
Daily ConversationWorking Adults
![Why your supermarket food became a chemistry experiment [English Listening]](https://img.youtube.com/vi/UGll1yU_0eM/mqdefault.jpg)
C1176 sentences
Why your supermarket food became a chemistry experiment [English Listening]
Daily ConversationWorking Adults
B21
33 sentences
Skin Types: Everything You Need To Know
Daily ConversationWorking Adults
C13
455 sentences
Skin: Multitalented and underappreciated | DW Documentary
Daily ConversationWorking Adults
C1182 sentences
Everyday Foods that Feed CANCER Cells
Daily ConversationWorking Adults
C12
192 sentences
The Longevity Toolkit: Peter Attia’s 5 Tactics to Improve Longevity
Daily ConversationUniversity StudentsWorking Adults
B23
169 sentences
"Why Does My Makeup Look Cakey?" | Perfect Your Base Routine With These Steps!
Daily ConversationWorking Adults
B21
207 sentences
5 Simple Ways to Make Your Body MELT Belly Fat
Daily ConversationWorking Adults
C12
21 sentences
13k
Daily ConversationUniversity StudentsWorking Adults
C12
121 sentences
This Vitamin Prevents Age Spots (Most People Don't Get Enough)
Daily ConversationWorking Adults
About This Lesson
In this lesson, you’ll practice English listening and speaking skills using a video about diet and skin health. You’ll learn to follow conversational explanations, pick up health-related vocabulary, and improve pronunciation through shadowing. The video’s tone is friendly and informative, making it perfect for practicing natural speech flow. By the end, you’ll feel more confident understanding and repeating discussions about wellness and daily habits—all while boosting your English skills with YouTube content.
Key Vocabulary & Phrases
- Inflammatory response: A bodily reaction to irritation, often causing redness or swelling.
- Whole foods: Unprocessed or minimally processed foods like fruits, vegetables, and grains.
- Gut microbiome: The community of bacteria in the digestive system, important for health.
- Omega fatty acids: Nutrients found in fish and plants that support skin and brain health.
- Bi-directional: Describing a relationship where two things affect each other.
- Exacerbate: To make a problem or condition worse.
Practice Tips
The video’s speed is moderate, with pauses between ideas—ideal for shadowing. Start by watching a 30-second clip, then replay it and repeat each sentence aloud immediately after the speaker. Focus on matching the tone: the speaker uses a calm, explanatory voice, so mimic that rhythm to improve English pronunciation. For tricky phrases like “gut microbiome” or “inflammatory response,” slow down the video (YouTube’s speed settings) to practice clarity. This shadowing technique, also called “shadowspeak” or “shadow speak,” helps you internalize natural speech patterns. Do this daily with 5-minute segments, and you’ll notice faster comprehension and smoother speaking. Remember: learning English with YouTube is a fun, effective way to practice real-world language—so keep shadowing and stay consistent!
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 | are referred · are basically made · are highly processed |
| Present perfect have/has + past participle — a past action that still matters now | have reduced · I've done · has studied |
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.