Prática de Shadowing: I’m 53. These Tiny Habits Help Me Look and Feel Younger - Aprenda a falar inglês com vídeo
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In a video I uploaded a few months ago, I mentioned that I was 52, and apparently that became the plot twist,
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because suddenly the comments were completely full of people saying, wait, you're 52?
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How do you look so young?
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What's your secret?
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And first of all, thank you.
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Please continue.
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I am not above enjoying a compliment.
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But I also think the real answer is probably not what people expect, because this is not going to be a video about sunscreen
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or collagen powder
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or drinking more water now to be clear i definitely do
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care about skin care i've actually made skin care videos in the past
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and if you are interested in the more practical skin care side of things then i will link those below
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but this video is not really a skin care video it's a vitality video
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because yes skin care matters sleep matters nutrition matters all those things matter
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but i personally think
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that looking younger is often a byproduct of something deeper how
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you live how you move how you think about yourself what you refuse to normalize
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and whether you're still actively participating in your own life
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so today i want to share the tiny habits
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that help me look and feel younger at 53 not
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because i'm trying to be 35 again but
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because i have absolutely no intention of getting smaller quieter
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or less alive with age in this video i've got six tiny habits to share with you.
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And the first habit might be the most important one.
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Habit number one is I do not treat aging like decline.
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And I mean that very literally.
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I don't automatically interpret getting older as becoming less interesting, less relevant, less attractive, less ambitious,
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less capable, or less allowed to want things.
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Because I think one of the ways
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that people start aging before they need to is they begin rehearsing an identity of decline.
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They start saying things like, well, at my age.
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Like, at my age, I can't start over.
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At my age, I can't wear that.
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At my age, I can't learn that.
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At my age, I can't change careers.
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At my age, I can't put myself out there.
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And eventually, at my age, kind of becomes like a prison sentence.
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Now, obviously, age is real.
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I am not pretending that time isn't passing.
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I am not going to sit here and tell you
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that 53 is the same as 23 because it isn't
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and frankly thank god i do not need to be 23 again i have met 23 year old me
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and she had some lovely qualities but she was also exhausted anxious
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and had terrible boundaries
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so this isn't about denying age it's about refusing to let
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age become the entire explanation for what is still possible your age is information it is not a cage
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and there's actually some fascinating research on this.
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Yale researcher Becca Levy has studied how our beliefs about aging affect health and longevity.
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In one well -known study, people with more positive self -perceptions of aging lived,
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on average, 7 .5 years longer than those with more negative self -perceptions.
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Now, that does not mean that you can positive think your way out of biology.
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That is not what I am saying, but it does suggest that how we think about aging matters.
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Because beliefs influence behavior.
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Behavior influences health, and identity influences what we even attempt.
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If you believe that you are already becoming irrelevant, you will move differently through the world.
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You will take fewer risks.
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You will stop entering new rooms.
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You will stop investing in your body.
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You will stop dressing like you're still in the game.
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You will stop learning things that make you feel alive.
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And over time, that starts to show.
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For me, this has been a huge part of my own reinvention.
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I left medicine in my 40s.
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I had already built a stable, respected career.
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I had a family.
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I had responsibilities.
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I could have easily told myself, it's too late.
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You have already chosen your path.
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This is who you are now.
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But I didn't.
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I chose to see midlife not as the beginning of the end, but as the beginning of a much more honest chapter
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and since then i have built a business grown a youtube channel written books stepped into speaking
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and started doing things that younger me would have found completely terrifying and it's
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because i stopped asking myself am i too old for this
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a way better question to ask is who would i become if i allowed myself to try that's the habit.
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When I catch myself thinking maybe I'm too old for that, I try to pause and ask a better question.
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What would it look like to approach this like someone who is still becoming?
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Because aging differently starts with refusing to narrate your own disappearance.
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Okay, the second habit is a little more concrete, and it's this.
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The second habit is that I strength train.
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And I am sorry to report that the secret is not a serum.
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It is probably squats.
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I know, rude.
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But honestly, I think that strength training is one of the most powerful things
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that you can do if you want to look and feel younger.
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And it's not just about aesthetics.
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Yes, muscle changes the shape of your body.
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Yes, it helps with tone.
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And yes, it can affect body composition.
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But I think that the bigger thing is that muscle changes how you carry yourself.
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It changes your posture.
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It changes your confidence.
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And that matters.
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Because one of the most visible signs of aging, it's not a wrinkle.
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It's the slow shrinking of someone's physical presence.
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The body starts to look uncertain and fragile.
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And the person starts moving through the world as though they are trying not to take up too much space.
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And listen, there are many reasons that can happen.
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Injury, illness, stress, hormones, life demands.
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This is not about blaming anyone, but I do think that we underestimate how much vitality is physical.
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For women especially, strength training becomes incredibly important in midlife
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because we are dealing with changes in muscle mass and bone density and metabolism and hormones.
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And the research here is very solid.
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Resistance training has been shown to improve strength, muscle mass, physical function, and bone health in older adults.
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But beyond the research, there is the feeling of it.
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There is something very different about aging while feeling strong.
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It gives you a completely different relationship with your body.
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I strength train because I want to feel powerful in my body.
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I want to be able to lift things and travel
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and walk for hours and try new sports and move through airports and live my actual life.
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I want my body to feel like a place I can rely on.
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You don't need to become a bodybuilder, but you do need to challenge your muscles.
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Push, pull, squat, hinge, carry, and do it consistently because muscle is agency.
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And there is a particular kind of youthfulness that comes from looking like your body still belongs to you.
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The third habit is that I protect my energy like it actually matters.
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And I genuinely think
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that one of the most underrated beauty treatments is not secretly resenting everyone around you
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because i have watched people age under the weight of things
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that they never learned how to put down over functioning people pleasing taking responsibility for everyone else's feelings saying yes
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when every cell in their body is saying no living in a state of low -grade resentment
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and calling it being nice And again, this is not about blame.
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Most of us learned this honestly.
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Many of us were trained to be accommodating and pleasant and endlessly available.
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But at some point, that becomes very draining and very expensive.
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It costs you sleep.
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It costs you your nervous system.
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And I think it shows because chronic stress affects the body profoundly.
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There's research connecting chronic psychological stress with biological aging pathways including
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telomere biology stress affects inflammation immune function sleep cravings mood hormones
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and how safe you feel in your own life for me leaving medicine was the moment
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when i reclaimed my own energy i loved many parts of being a doctor
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but i had also spent years holding a lot responsibility emotional intensity other people's needs systems
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that were difficult to change and a pace
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that did not always leave much room for my own expansion
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and when i left it wasn't
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because i wanted an easier life i still work hard i
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run a business i create content i write i speak i
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have a family it's not as though i left medicine and now spend my days floating around in linen gently misting orchids.
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Although frankly, some days that doesn't sound too bad.
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But the difference is that I am much more intentional now about what gets access to me.
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That is a tiny habit.
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I pay attention to resentment.
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I pay attention to dread and to the situations where I feel myself shrinking
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or performing or abandoning myself to keep everyone else comfortable.
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And instead of ignoring those signals, I try to treat them as data.
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So sometimes the answer is a better boundary.
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Sometimes I have to have a hard conversation.
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Sometimes the answer is just a plain old no, because you can't live in a permanent state of, I'll just push through.
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without it taking a toll.
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Protecting your energy, it's not selfish, it's part of staying alive.
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And this is actually one reason why I created my free self -sabotage recovery guide.
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Because so often, the things that drain us, they are not random, they are patterns.
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Like overthinking, people -pleasing, perfectionism, saying yes when we mean no.
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So the guide helps you start to recognize those patterns and interrupt them before they keep running your life in the background.
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So if you want that guide for free, I will link it below.
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Now, the fourth habit is one of my favorites.
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I keep becoming a beginner.
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So I have found that for me, nothing will humble you faster than learning to play golf in your 50s, except possibly trying to speak French in public.
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Both are absolutely excellent if you want to confront every perfectionist tendency you have ever had.
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But I genuinely think that beginnerhood is one of the most important habits for staying youthful.
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Because youthfulness is curiosity and aliveness and a willingness to be a little bit ridiculous.
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It's the part of you that is still willing to be bad at something long enough to get better.
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And I think a lot of people start aging psychologically when they stop being beginners.
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They stop learning things that make them uncomfortable.
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And they stop entering spaces where they don't already know the rules and they stop risking embarrassment and their world gets smaller.
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It's maybe more comfortable, sure, but smaller.
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Me?
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I don't want that.
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I want to keep having things in my life that stretch me.
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For me, in the past couple of years, that has been golf, languages, YouTube, public speaking, and honestly, reinvention itself.
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When I started to learn golf, I was not good.
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I am still very much in the process of becoming good.
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And there is something both horrifying and liberating about being visibly imperfect at something as an adult.
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Because as adults, we like to be competent.
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We like to be impressive and do things where we already know who we are.
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But beginnerhood disrupts that because it forces you to become flexible again.
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It reminds you that you are not finished yet
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and this matters for the brain too lifelong learning
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and cognitive engagement are consistently discussed as part of healthy aging
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challenging yourself learning new skills staying cognitively active these things are
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not just nice hobbies they are part of maintaining adaptability
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and engagement with life but even beyond the brain science i think that there is something spiritual about being a beginner.
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It keeps you humble and awake and in contact with possibility.
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So one of my tiny habits is that I always want to have something in my life where I am learning.
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One of my fellow TEDx speakers, Dr. Brenda Lau, the last time that we got together,
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she told me that it's a huge priority for her at this stage of life to acquire skills, as many skills as she can get.
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And the day after we met up for coffee in Vancouver, she went off to spend the day doing a bear defense training field program with her shotgun.
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Yes, that's exactly what it sounds like.
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There's something pretty badass, I think, about this petite, highly educated doctor,
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anesthetist, and pain specialist doing their defense training out in the field.
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Anyway, the idea here for me is to choose things where I am not the expert.
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Something where I have to show up and practice.
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Where I might look kind of foolish.
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Because aging, in my opinion, accelerates when your world gets smaller.
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Beginnerhood is like Botox for the spirit.
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The fifth habit is that I dress and present myself like I'm still in the game.
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And I know this might sound superficial at first
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but I don't think that it is because at some point I think
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that everyone has to decide am I dressing like I'm still participating in my life
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or am I dressing like I've quietly opted out
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and I want to be very clear this is not about trying to look 25
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or chasing trends or believing
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that your worth depends on how polished you look absolutely not
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this is about self -recognition it is about looking in the mirror
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and seeing someone who is still here still engaged still visible
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still allowed to take up space i think one of the
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quiet pressures we face as we age is the pressure to
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disappear gracefully you know tone it down care a little less
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want a little less be a little less visible don't be too much
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and i reject that completely now that doesn't mean
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that i am dressed up every day there are absolutely days
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when i am in leggings no makeup and simply doing my best
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but in general i care about how i present myself i care about hair
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and skin care and grooming and jewelry and posture
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because those things help me feel congruent with the woman
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that i am becoming
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when i started stepping into a more public -facing season of my life with youtube
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and speaking and business
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and visibility i became much more aware of this how i present myself is simply an expression of my identity
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and this can be very simple a good blazer a pair
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of earrings a lipstick a coat you love workout clothes that make exercise feel a little more inviting.
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So the tiny habit is stop saving your best self for hypothetical occasions.
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Dress for the life you are actually living and in a way that says I have not opted out.
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The sixth habit is that I choose tiny rituals over dramatic overhauls.
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I know everyone wants the one big secret, the one supplement, the one serum, but I think the secret is that there is no one big secret,
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which is deeply annoying and unfortunately true.
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Most of what helps me to look and feel younger is small, repetitive, and almost boring.
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I walk.
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I strength train.
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I try to eat enough protein.
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I protect my sleep as much as real life allows.
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I do basic skincare.
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I learn things.
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I go outside.
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I put myself together.
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I spend time with people who make me feel more like myself.
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I say no to things that aren't aligned and I say yes to things that expand me.
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And no, I do not do all of this perfectly.
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I do not wake up every morning and have a cinematic wellness montage.
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Sometimes I am just trying to get the workout done, answer the emails, and not eat crackers over the sink.
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But I do think that the small things matter
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because they are identity cues every tiny habit reinforces a message about who you are
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that you are someone who takes care of themselves someone who still cares about their energy their strength their presence
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and their future someone who is not waiting for a dramatic overhaul before they start living differently
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and over time those small reinforcements become part of how you see yourself this is really the heart of it for me.
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Here's the thing, we are all aging, but the goal is to age in a way that still feels like us, or maybe even more like us,
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more honest and confident and alive, basically more unwilling to waste time performing a life that no longer fits us.
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So yes, I use skincare.
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Yes, I care about how I look.
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Yes, I enjoy a good compliment on the internet because, well, I'm human.
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I'm not trying to age backwards i'm trying to age awake
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and maybe that's the real difference
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because aging differently isn't about pretending the time isn't passing it means deciding
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that as time passes you are not going to get smaller quieter duller
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or less alive your age is information it's not a cage
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so i'd love to know
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which of these habits do you most want to practice strength
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boundaries beginnerhood style identity let me know in the comments and
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if you want more videos on reinventing yourself in your 30s 40s 50s
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and beyond make sure that you subscribe
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because we are not trying to go back we are building a future self
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that we actually want to become if you enjoyed this video i think
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that you are going to love the one
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that i have queued up for you next on the very next screen and I will see you there.
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Bye.
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Last minute fiddles with hair.
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Okay, hair in my mouth.
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That's annoying.
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Okay, I still have hair that is like, is it stuck in my lipstick?
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It's just like driving me crazy.
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Okay, I gotta figure this out.
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Okay, I think we should be fine.
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Oh my gosh, there's always something.
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Contexto e Fundo
Num vídeo onde uma mulher de 53 anos compartilha hábitos que a ajudam a se sentir e parecer mais jovem, ela discute como a mentalidade sobre a idade é mais importante do que produtos de beleza. Ao invés de falar de protetor solar ou colágeno, ela enfatiza a vitalidade, movimentos diários e a recusa em ver a velhice como declínio. Essa conversa é perfeita para quem quer aprender inglês com vídeos, pois mistura dicas práticas de vida com uma linguagem acessível e conversacional.
5 Frases Principais para Comunicação Diária
- "I am not above enjoying a compliment" – "Não sou contra curtir um elogio" (usada para admitir que gosta de ser elogiada, de forma humilde).
- "Looking younger is often a byproduct of something deeper" – "Parecer mais jovem é frequentemente um efeito colateral de algo mais profundo" (excelente para falar de causas indirectas).
- "At my age, I can't start over" – "Na minha idade, não posso recomeçar" (frase comum, mas que a speaker desafia; útil para debates sobre limitações).
- "Age is information, it is not a cage" – "A idade é informação, não uma gaiola" (metáfora poderosa para falar de liberdade na velhice).
- "Positive self-perceptions of aging" – "Percepções positivas sobre a velhice" (expressão chave para discutir psicologia da idade).
Guia Passo a Passo para Shadowing
O shadowing em inglês é uma técnica eficaz para melhorar a pronúncia e fluência. Aqui como praticar com esse vídeo: Passo 1: Assista o vídeo uma vez para entender o contexto. Passo 2: Escolha um trecho curto (30 segundos) e repita após o falante, imitando a entonação e o ritmo. Use um shadowing site para pausar e repetir facilmente. Passo 3: Foque nas frases coloquiais, como "I am not above enjoying a compliment", e pratique a conexão entre as palavras. Passo 4: Grave sua voz e compare com o original para ajustar erros. Passo 5: Faça isso diariamente por 10 minutos – a prática de conversação em inglês fica mais natural com o tempo! Essas dicas, combinadas com o conteúdo inspirador do vídeo, tornam o aprendizado divertido e útil.
Gramática neste vídeo
As estruturas que o falante mais usa, com as palavras exatas do vídeo:
| Estrutura | No vídeo |
|---|---|
| Present perfect have/has + particípio passado — uma ação passada que ainda importa agora | i've actually made · have met · has studied |
| Orações relativas who / which + oração — informação extra sobre uma pessoa ou coisa | someone who is · people who make · someone who takes |
| Voz passiva be + particípio passado — o foco está no que acontece, não em quem faz | has been shown · were trained · aren't aligned |
O que é a Técnica de Shadowing?
Shadowing é uma técnica de aprendizado de idiomas com base científica, originalmente desenvolvida para o treinamento de intérpretes profissionais. O método é simples, mas poderoso: você ouve áudio em inglês nativo e repete imediatamente em voz alta — como uma sombra seguindo o falante com 1-2 segundos de atraso. Pesquisas mostram melhora significativa na precisão da pronúncia, entonação, ritmo, sons conectados, compreensão auditiva e fluência na fala.