Shadowing Practice: What I’m Doing to Become Biologically Younger with Jay Shetty - Learn English Speaking with Video

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If somebody were to tell you five years ago that you could reverse aging, the people would laugh at you.

But today there are billions and billions of dollars being spent by the richest people in the world,

mostly in Silicon Valley and some of the greatest scientists in the world, and have been breakthroughs in the last five years that are amazing.

So there's a man named David Sinclair from Harvard.

He's probably the number one longevity expert in the world, and I write about him in the book.

And one thing is he's 53 chronologically, but he's 33 biochemically.

I've applied what he's taught me for six months now since i met him seven months maybe eight months now

and i'm 62 but i'm 51 my goal is to get it down to 41

or 42 if i possibly can but you go how's

that possible everybody knows their body's made of stem cells i'm sure by now

and there's ways of reversing the process of a stem cell

literally from skin back to a pluripotent where it can become anything the man who did

that was dr yamanaka won the nobel prize for it david sinclair took his work applied

it to reversing the aging and he started with mice

that had glaucoma so they burned out the nerves in the eyes

and those don't regrow

and he's the first time he'll probably won a Nobel Prize from this he reversed the aging process

and grew back their eyes

so they have sight again to give you an idea they're using gene therapy there's a young man

that I interviewed in the book

there who was on America's Got Talent who was blind to

now conceive by this gene therapies these are types of things

that just sound like magic the book is filled with things where I interviewed 150 of the smartest scientists

Nobel laureates regenerative doctors and scientists to show you what's happening right now

that you might think what happened 20

or 30 years from now sounds like magic

or within 36 months that's what it's all really based on

but here's what I want your audience to understand around energy

you can think of the genome as being like the piano keys

but the music is played by a player

which is the epigenome epa means above

and the epigenome is affected by your diet your exercise how

much exposure to radiation etc well most people have heard that

but But the epigenome really is governed by seven master genes that are called sirtuins.

Now your audience doesn't have to remember all these names, but just stay with me.

Just think there's seven master genes that do three or four things that are critical.

First they turn on and off the different genes in your body.

That's the epigenome.

And if you turn on the wrong ones, you age too soon or your energy drops.

So when this is fully fueled, when those sirtuins are doing their job, everything happens in the right way.

Second thing they do is they reduce your inflammation, which is the basis of most breakdown the body third thing

they do is just critical is they help your mitochondria just

the energy force inside every cell in your body convert food into energy into atp pretty important

and then they have a separate task that is they clean up your dna

so at 35 or 34 you have a certain amount of exposure more than

when you were 20

when you're 50 it'll be even higher at 60 even higher

well around 40 your stem cells drop off the cliff around 50 the sirtuins the fuel of sirtuins drops off the cliff,

and that's called NAD, which I'm sure some of your people have heard about, you may have even spoken about.

You can do NAD as an IV.

It doesn't absorb a lot, though.

NAD, though, has a precursor called NMN, like never, mother, never.

I'm sure you've heard of it.

And so I've known about that.

But I didn't understand that if you don't have enough NAD and NMN, then the body has to decide between,

do I help the body turn on epigenome?

Do I help reduce inflammation do i really help it create enough energy in the cell

or do i clean up the dna so imagine you have a mansion

and you have a young staff and your house looks perfect all the time

because they're young and bright

and they're on top things break down no one notices they clean it up

but as they get older and slower and then there's less resources ned

now the mansion starts to break down that's aging so what dr sinclair did is figure out how to supplement that NMN.

And you can go buy NMN on the, you know, look on Amazon even,

and there's probably a list of a dozen or so brands that do it.

So we tested six of them just for price points as a $39 a month, $129 a month.

And there was no NMN in any of them.

And I asked the lab guy, I said, are these people just thieves?

He goes, well, most of it comes from China.

So I can't say for sure.

He said, but what I can tell you is what's more likely is NMN breaks down in less than 30 days

so by the time it comes from china gets to your door there's nothing in it

so they built a more stable nmn which we have and use

but there's something coming on what your audience know about little shut up

i've talked about this a long time yeah there's a company called microbiotech

and eden rock this merger these two companies they saw the power of nmn

and they said if you could find an m &m

that was stable and was even more absorbable it would transform people so for example, they give NMN to mice and they live 30 % longer.

So not all mice studies transfer to humans.

They take an old mouse, like a 70 year old person would be like a 20 month old mouse.

Okay.

So that's an old mouse.

And they put them on a treadmill.

And the most they can run without collapsing is about a quarter of a kilometer.

A young dynamic mouse, like a 21 year old can run four times that a full kilometer.

14 days on NMN and the old mouse, the 70 year old mouse will run two to three kilometers 200 to 300 percent more

so again i read about this i was like well

that really transferred to humans

so this has been the breakthrough only happened a few months ago right before i published the book

The Special Forces in Boston for two years has been doing a private study that's been top secret

about using this new form of NMM.

It's called MIB -626, and it'll be available in 18 to 24 months.

But it got out because the commander, they just finished the two -year study.

First year was safety, second year was efficacy, and the commander was debriefing his team and didn't realize there was a newspaper person in the room.

So part of it got out.

It was in the Daily Mail a couple weeks ago also

and they only know a part of it I can't tell you the things

I'm an investor in a company I can't tell you what's not public

but I'll tell you what's public what the commander said was

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here's what I can tell you gentlemen what happens with mice happens with the most powerful men

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and women in the world meaning the most conditioned men in

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the world saw massive increases in endurance just some taking

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this M &N massive increase in muscle strength without any more stimulation

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and most importantly increased cognitive ability which

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when you're a soldier what's gonna get you to stay alive

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when you're exhausted or beat up or injured or complete the mission is going to be your brain.

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So they're now doing studies on COVID with it.

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They're doing studies with groups of 40 to 60 year olds that are just unconditioned and they're seeing the same result.

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This will not be a nutraceutical.

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This will be something go to your doctor and imagine you get something that is natural,

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but you put in your body and now all four of those things I told you about are going full tilt.

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Now you're turned on and off the right genes.

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Now inflammation's coming down.

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You've got more energy at a cellular level and your DNA is being cleaned up.

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So that's less than two years away from us right now.

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How much is that change of behavior still going to be required?

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Because my worry is, as you know, is people say, okay, I'm going to take this pill and it's going to drop my inflammation,

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but then I'm going to eat things that create more inflammation.

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How does behavior change go hand in hand with that?

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I found that when people have more energy, I don't know what your experience is, that their behaviors change.

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I've had a chance to use this product.

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There's products available right now, and then I've been using those and they're very powerful, but this one is even more visceral.

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So I think when people feel like that my experience is they tend to develop different patterns

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It's just like if you've ever gone on a cleanse even for a short time your palate changes

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And all of a sudden you don't like the things that you once like so my hope is for people there

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But I don't just rely on that as you know

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because I teach people are all the other ways to shift their life

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But I think it's important to know that there are some tools available right now and some coming very quickly

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That's a bit radically change the value of your health and also regardless of your age

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It's the whole idea is like to stay younger physiologically and psychologically and emotionally incredibly priceless.

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You've been biohacking for a long time.

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What are a few things that you've shifted in your behavior that have created more energy?

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For me, you know, I was a vegan for about 10 years

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and then I ate fish and salad basically for about 12 years.

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So dietarily, I've always tried to make sure that what I had was as clean as possible to start with.

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Then I train like a crazy person.

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You know, I do oxygen restriction training type of things so that my capacity is strong,

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but I'm also trying to train so I can literally do two

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and a half marathons on a day and then another day, another day, another day.

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For me, the most important thing I think has been combination of hot and cold temperatures that I use.

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I start every single morning in the freezing water and I do it for two reasons.

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One is it moves every bit of blood in your body and all your lymph in your system,

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but also kind of train my brain to say, when I say go,

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we go you know it's like it's there's never a day I look forward to going in the water

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but I have you know 56 degree water here

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but in my home in Sun Valley I go literally through the snow

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and get in the river

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which is you know like 39 40 degrees in the winter time

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and but you feel so incredible when you come out

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but also it's just training your brain saying I say go

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we go it's not like oh I'm not ready yet

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or let me wait five minutes and

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that becomes a discipline in your mind for everything else in your life

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which is huge and then believe it

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or not saunas I just in the last year

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I started using saunas they seen a huge change

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I've always known about saunas I use them you know every now

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and then but there's so much research on it now

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and have it in the book that'll blow your mind like

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four days a week in the sauna for just 20 minutes

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at 160 degrees plus whether it's a you know a laser type sauna red sauna going in

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or it's or a traditional one

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but what happens it reduces your chance of a heart attack by over 51 %

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and reduces your chance of a stroke by 62 %

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and then here's the thing I've noticed happens

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that people I get doing this they wouldn't work out now they do the sauna

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and they put some music on or they put a movie in the background or something

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and the great thing is after doing

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it for about a month sweating everything else

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now they want to work out now they want to do something else

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so I look for the things the quick little hacks

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that can make it happen in my life I also use cryotherapy

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and cryotherapy takes your body down to minus 250 you know Fahrenheit I used to ice myself

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because after an event I've been you know running up

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and down the stadium walls

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and everything else every ounce of me 14 hours on stage 12 hours on stage is gone

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and I go go ice like I did in football you know 20 minutes on 20 minutes off it's painful

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but I had to do it now I go in

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and for two and a half minutes in a cryotherapy unit

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and there's no inflammation in my body

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it's just mind boggling for people who have osteoarthritis also like

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my mother -in -law had such bad osteoarthritis even medications weren't helping her

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and she was crying at night

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and that's like I gotta find an answer that's how I found cryo

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and I started reading about cryotherapy and started reading out athletes doing it

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but I started reading what it does for osteoarthritis she has no pain now.

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right so they're just tools

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and you don't have to own one of these things yes you know i'm fortunate enough to have one here

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but you know you can go

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there's local places all over the united states all over the world now where you can just go in five

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or ten minutes and it's amazing people just need to try it out

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so there's lots of different tools there's exercises you can do

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that i love they're called osteo strong i invest in this company

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it's a 10 minute workout sounds like total bs it helps you build stronger bones

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which most people don't care about bones women understand

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And, you know, in their 50s, osteoporosis is a really huge thing.

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And most of the drugs will eventually fossilize the bones.

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This is the only thing that's been proven to increase bone density by about 14%.

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But my athlete friends love it.

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I love it because when your bones are stronger, your muscles are limited by your bone strength.

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Because otherwise, your muscles will rip open the bone, right?

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So this is a 10 -minute exercise.

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You do four different exercises.

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And you can go to a local place.

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You don't have to own the equipment.

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And literally, you're done in that time.

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And you see the transformation.

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First time I did this, I remember I worked with this woman, she was about 63 years old.

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And I went to Gold's gym with her because he didn't have these machines then.

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There was a way of doing it with weights.

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It was a little bit spooky if you screwed up because the weight was so heavy.

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And there was this guy who was like, I don't know, 25, 26 years old, ponytail, sweating like crazy, doing the leg press.

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And we had a camera crew there.

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And she says, sir, he took a break and he's sweating.

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She goes, sir, can I just get a quick set in between you?

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And she's in normal clothes

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and she's like 62 years old, 63 years old looked like she was almost 70

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and he thought he's being punked right he gets up

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and she goes could you put another 100 pounds on literally another 100 pounds on

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and so there's a technique where you use an extreme amount of weight for a short period of time

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and it stimulates it so there are these little tools

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that can make you stronger make you faster

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and then there's simple things

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i never did like i was working on the sleep chapter at 6 25 in the morning

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and i had to be up in two

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and a half hours like what's wrong with this this picture because my whole thing was on my wife loves to sleep.

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Eight hours, nine hours, she'd be thrilled.

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My thing is I'll sleep when I die, right?

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But then when I was doing the research for this book, I met this doctor who's the top neurobiologist over up in Northern California.

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He works for Google and everybody else.

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He's considered the top sleep doctor in the world.

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And he says, Tony, I think I can convince you.

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And I said, good luck.

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Give me your best shot.

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And he said, we got a study with 1 .6 billion people on sleep.

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And I go, you couldn't have possibly coordinated that.

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And he goes, I didn't have to.

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It's all the countries, 70 countries that have daylight savings times.

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And he said, here's what you got.

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His name's Dr. Walker.

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He says, he says, Tony, all you got to do is look at the real numbers.

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Let me show you the numbers.

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And he showed me that for three days after we spring forward, you lose one hour on average, heart attacks increased 24%.

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And when we fall back and you get one extra hour on average, 21 % decrease in heart attacks.

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And then he does the same stats on accidents and everything else.

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And then he showed me stats that show, you know, a man that slept four and a half, five hours a night, like I was doing,

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usually had testosterone levels, but somebody's 10 years older than they were.

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That got my attention.

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So it's a combination of sleep.

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It's a combination of the right diet.

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It's a combination of the right stimulus of exercise.

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It's really doing those fundamentals that make a difference for you.

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And then it's doing these cool things like stem cells that completely changed my life.

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Vocabulary and speaking notes for this lesson

This speaking lesson is built on the video “What I’m Doing to Become Biologically Younger with Jay Shetty”. This video has 253 sentences and 3064 words to shadow. The speech runs for 13:23. The speaker talks fast, about 229 words per minute, so expect linked and reduced sounds. 85% 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
mouse noun	/maʊs/	Any mammal of the many rodent families (especially Muridae) that have a small body and a long tail.
bone noun	/boʊn/	A composite material consisting largely of calcium phosphate and collagen and making up the skeleton of most vertebrates.
gene noun	/d͡ʒiːn/	A theoretical unit of heredity of living organisms which may take several values and (in principle) predetermines a precise trait of an organism's form…
inflammation noun	/ɪnfləˈmeɪ̯ʃən/	The state of being inflamed.
reverse noun	/ɹɪˈvɝs/	The opposite of something.
stem noun	/stɛm/	The stock of a family; a race or generation of progenitors.
muscle noun	/ˈmʌs.əl/	A contractile form of tissue which animals use to effect movement.
scientist noun	/ˈsaɪəntəst/	One whose activities make use of the scientific method to answer questions regarding the measurable universe. A scientist may be involved in original research…
sweat verb	/swɛt/	To emit sweat.
stable noun	/ˈsteɪ.bəl/	A building, wing or dependency set apart and adapted for lodging and feeding (and training) ungulates, especially horses.
exposure noun	/ɪkˈspəʊ.ʒə(ɹ)/	The condition of being exposed, uncovered, or unprotected.
pound noun	/ˈpaʊ̯nd/	A unit of weight in various measurement systems.
athlete noun	/ˈæθ.liːt/	A participant in any of a group of sporting activities including track and field, road running, cross country running and racewalking.
cliff noun	/klɪf/	A vertical (or nearly vertical) rock face.
mansion noun	/ˈmæn.ʃən/	A large luxurious house or building, usually built for the wealthy.

Phrasal verbs you will hear

Word	Pronunciation	Meaning
clean up verb		To make an area or a thing clean; to pick up a mess; to tidy.
break down verb		To stop functioning.
drop off verb		To fall asleep.
get out verb		To leave or escape.
work out verb	/ˌwɝk ˈaʊt/	To calculate.
beat up verb		To give a severe beating to; to assault violently with repeated blows.
burn out verb		To destroy by fire.
come down verb		To descend, fall down, collapse.

Sentences worth repeating

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

I'm sure you've heard of it.
I've had a chance to use this product.
You've been biohacking for a long time.
You don't have to own the equipment.

Grammar in this video

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

Structure	In the video
Present perfect continuous have/has been + -ing — an action that started earlier and is still going on	has been doing · I've been using · You've been biohacking
Present perfect have/has + past participle — a past action that still matters now	have been · I've applied · have heard
Passive voice be + past participle — the focus is on what happens, not who does it	being spent · is filled · is played
Relative clauses who / which + clause — extra information about a person or thing	man who did · inflammation, which is · people who have

Pronunciation to watch

The speaker uses 69 contractions and reduced forms, such as I'm, don't, I've. Say them the short way, as you hear them.

The “th” sounds: athlete /ˈæθ.liːt/, breakthrough /ˈbɹeɪk.θɹuː/, marathon /ˈmæɹəθən/, thief /ˈθiːf/, thrill /θɹɪl/
The “sh” and “zh” sounds: inflammation /ɪnfləˈmeɪ̯ʃən/, exposure /ɪkˈspəʊ.ʒə(ɹ)/, mansion /ˈmæn.ʃən/, radiation /ˌɹeɪ.diˈeɪ.ʃən/, transformation /ˌtɹæns.fɔɹˈmeɪ.ʃən/
Long words — get the stress right: inflammation /ɪnfləˈmeɪ̯ʃən/, incredibly /ɪŋˈkɹɛdɪbli/, fundamental /ˌfʌn.dəˈmɛn.təl/, radiation /ˌɹeɪ.diˈeɪ.ʃən/, transformation /ˌtɹæns.fɔɹˈmeɪ.ʃən/

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 mouse, bone, gene.

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: What I’m Doing to Become Biologically Younger with Jay Shetty - Learn English Speaking with Video

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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?