Shadowing Practice: What diet can reverse Type 2 diabetes? - Learn English Speaking with YouTube

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There is a lady called .
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There is a lady called .
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She's amazing because she came,
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she's diabetic type 2, this is a diabetes class,
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all of them are either pre-diabetic or have diabetes type 2.
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And she really relied heavily on overly processed foods, on ready meals, takeaways.
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And I think she was taking two or three types of medications to manage her diabetes.
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Since coming to the sessions,
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she's told us that she's lost weight,
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she's more confident, she's bubbly,
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she interacts more with the other participants.
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And she said, you know,
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because of the advice that we've given her,
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she's changed her eating habits,
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her cooking habits, she's tried new foods.
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Even her doctor has commented that,
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you know, just keep doing what you're doing because it's working.
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Today, over 589 million people have diabetes.
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That's one in nine adults worldwide,
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with over four in 10 unaware they even have the condition.
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Over 90% of those cases are type 2 diabetes,
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a largely preventable condition driven by diet and lifestyle.
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Yet for many, the most powerful treatment available isn't being prescribed.
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The story shows that food can be the medicine that changes everything.
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If you said to me I'm going to have chicken sausages,
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lots of vegetables and some sweet potato or something like that,
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it's better than saying I'm going to have a ready-made lasagna which is very overly processed.
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You just have to weigh it up.
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Meet Philomena, Food Educator and Director of Bread and Butter,
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a social enterprise empowering disadvantaged communities to make healthier lifestyle choices.
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Today, she's at St. Elton's Church in Enfield teaching a monthly diabetes workshop.
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It's really hard, I think,
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for a lot of people,
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and this is why classes like today's class,
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the diabetes class, really works,
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is a lot of people are diagnosed with a chronic health issue by the doctor.
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They get sent home with the medication that they need to take,
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and maybe a fact sheet or a link to a website,
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but they don't know how that translates to a plate of food or to a shopping list.
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So you know, you might say to someone,
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well you've got type 2 diabetes,
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you need to eat lots of protein and fibre,
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but how do you translate that into a plate of food?
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So for type 2 diabetes we focus on high fibre and high protein diet and low carbs.
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We don't say no carbs,
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we just say low carb.
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Have you cooked with cottage cheese before?
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No. Participants are encouraged to aim for 30 grams of protein at every meal,
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and Filomena says cottage cheese is one of the easiest ways to get there,
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being low in carbohydrates and proven to help keep blood sugar levels stable.
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This is that question.
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Yes.
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Good for your muscles in your hand.
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Damn right.
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That's oat cake.
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So put a little bit on your oat cake with a spoon.
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Try one and then tell me what you think and I'll make it.
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It's nice as it is.
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Yeah.
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The first recipe participants make with Philomena is a pea edamame,
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mint and cottage cheese dip with oat crackers.
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And it seems to be a success.
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So I wouldn't eat too many of them,
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but better than cream crackers.
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In some cultures, you kind of see that people know that that's how you eat and that's how to cook and shop.
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In other cultures, not so much,
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and they will rely on the local chicken shop.
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But A, it's not healthy,
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and in the long run,
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it is more expensive, for sure.
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But it's who teaches you that.
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Teaching participants about better eating is her passion.
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I think just giving people kind of easy to follow ideas,
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easy to follow nutrition advice,
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you know, we don't bombard with scientific talk and, you know, jargon.
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We talk to people in a very kind of easy to understand way.
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We give them handouts and then we show them this is a high protein,
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high fiber food that you can repeat at home.
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Let's make it together.
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The next recipe participants made together was a smoked mackerel Caesar salad with a sourdough croutons.
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That's a bit of a myth about eggs having cholesterol.
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I wouldn't worry about that.
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That's a myth that they came up with in the 80s.
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I don't know why doctors still tell people not to have eggs
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because eggs are the most nutrient-dense food you can eat and they're so good for you.
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They've got vitamin D, they've got choline which is really good for your brain and packed full of protein.
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But eating a whole foods diet,
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so the type of food that we cooked today,
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made today, and the type of food that we tell you to eat in these sessions,
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will help lower your cholesterol.
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The truth is, most of us are far from a whole foods diet.
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Philomena broke down exactly how our lifestyle choices led to a type 2 diabetes crisis.
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High sugar, high fat, overly processed foods, lack of exercise.
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Yeah, that's really the kind of trajectory of getting type 2 diabetes.
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And it's something that's grown and grown and grown.
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And even children are becoming more,
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you know, diabetic now than they used to.
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So that's definitely a key area for us because it is reversible.
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So you can reverse it with healthy eating and lifestyle.
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So that's what we try and aim to do.
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According to Diabetes UK, these are the 10 things that make the biggest difference.
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So as Philomena made clear,
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the question isn't whether diet affects your risk of type 2 diabetes.
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It clearly does.
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The question is, what's on your plate tomorrow?
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Context & Background

In the video titled "What diet can reverse Type 2 diabetes?", the speaker shares a compelling story about a woman who significantly improved her health through dietary changes. This narrative unfolds in a diabetes workshop, highlighting the challenges many face when diagnosed with type 2 diabetes. The speaker emphasizes the importance of translating medical advice into practical, everyday food choices, which is crucial for effective management of the condition. The overarching theme is that nutrition, especially focusing on high protein and fiber while reducing processed foods and carbohydrates, can serve as a powerful agent for change. This context provides a rich foundation for learners of English to practice both listening and speaking skills.

Top 5 Phrases for Daily Communication

  • "I’ve lost weight" - A common phrase that indicates progress in health or fitness.
  • "More confident" - This describes an increase in self-assurance, often after achieving goals.
  • "Change my eating habits" - A phrase that highlights dietary adjustments for better health.
  • "Keep doing what you’re doing" - An encouragement to continue positive behaviors.
  • "High fiber and high protein diet" - A recommendation for those managing specific health conditions.

Step-by-step Shadowing Guide

To enhance your improve english pronunciation skills while watching this video, you can apply the shadowspeak method, a helpful shadowing technique. Follow these steps:

  1. Watch Initially Without Pausing: Familiarize yourself with the overall message and tone of the speaker.
  2. Break It Down: Select short segments or phrases from the video, such as “I’ve lost weight.” Replay them several times to grasp pronunciation and rhythm.
  3. Imitate the Speaker: Use the shadow speak approach by listening closely and repeating immediately after the speaker, mimicking their intonation and pace.
  4. Record Yourself: After practicing, record your voice to compare it with the original audio. This will help refine your pronunciation further.
  5. Apply in Conversation: Try to incorporate these phrases into your daily conversations or during IELTS speaking practice, which will boost your confidence and fluency.

Remember, consistent practice using the shadowing technique not only trains your ear but also enhances your ability to communicate effectively in English.

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.

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