Prática de Shadowing: I Studied Nutrition for 30 Years. Here’s What Actually Matters. - Aprenda a falar inglês com vídeo
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Have you noticed you can watch 10 videos on nutrition
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and get all kinds of contradictory advice
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and come away more confused than you went in
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and scared of every food and frustrated and you just feel like giving up.
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Truth is, most nutrition content on social media is not that helpful.
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It misses the point entirely.
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What's worse, it trains your mind to ask the wrong questions.
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And this is really tragic because nutrition applied correctly is unbelievably powerful.
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Heart disease, cancer, diabetes, even dementia are massively impacted by your diet.
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So getting the wrong advice isn't just a complete waste of your time, it also deprives you of life-saving information.
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I've spent the last 30 years studying medicine, biology, and nutrition.
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I've published my own scientific studies and I've had the privilege of interviewing some of the top researchers on the planet.
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And in this video, I'll share with you exactly what my family
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and I do and eat to achieve and maintain exceptional health.
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I'll give you every tool you need so you can build delicious, healthy meals for your family.
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And you can also spot bad nutrition advice, and you can finally stop wasting time with stuff that just doesn't matter.
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I was recently writing this long article answering every frequently asked question on nutrition that you guys ask.
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I'll link that below for you, but I realized it all boils down to five really simple principles.
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And they're so incredibly powerful because they give you peace of mind
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and we can cover them in minutes as you'll see
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and by the end you'll be able to judge nutrition claims immediately if it's something serious or if it's just fear-mongering.
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So here's the first principle.
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A food is a combination of many different pieces of many different nutrients and components
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packed together in a specific structure
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and each of those building blocks can have a separate specific effect on your health for example
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when you eat an avocado you're not just eating fat you're also eating all kinds of vitamins
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and minerals and something called zeaxanthin which promotes eye health
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and scopolitan which has anti-cancer activity and the list goes on and on.
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An apple, a simple apple, is not just carbs.
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You're also eating quercetin, which fights inflammation, and anthocyanins, which promote heart health, and all kinds of different vitamins and different types of fiber.
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Even a food like olive oil, where most people think, no, that's just purified pure fat, right?
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That's all.
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No, it has a plethora of vitamins and carotenoids and other phytonutrients.
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Oleocanthol is formed in olive oil and it has an anti-inflammatory activity.
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And so it's a long list.
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It goes on and on.
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And so the realization here, the bottom line, is that the health effect of the whole food is the combination of the specific effects of each of these molecules.
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And trying to guess the health effect of a food from
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one isolated nutrient in a vacuum gets things wrong all the time.
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This is like the blind man and the elephant.
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You've heard that story, you've all heard it.
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One blind man grabs the leg of the elephant and goes, an elephant is basically like a tree, it's a cylinder.
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The other blind man grabs the ear and says, no, no, no, an elephant's this flexible round leaf almost.
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The other grabs the trunk and says, no guys, elephant's basically like a hose.
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It's a long bendy tube.
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They all have a kernel of truth, but they're all missing the big picture.
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None of them grasp what an elephant is.
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This is such a simple principle.
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You could explain this to a child literally, and I invite you to, and yet it's so powerful.
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You grasp this, and so many dilemmas that puzzle millions of people online every day, they just dissipate away.
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Should we all avoid beans and be scared of beans because they contain lectins?
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Well, beans also contain minerals and different types of fiber and phytonutrients.
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So what's the actual health effect of eating beans in human beings?
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We have piles of studies documenting this we see better control
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of blood sugar we see lower cholesterol we see weight loss
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we see less heart disease we see longer lives in people who eat more beans
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so i eat them all the time i eat them daily beans
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and lentils and legumes like that and i give them to my family
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because we actually know what the documented health effect is in
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spite of all the speculation in reality some lactins can cause issues they can cause gastrointestinal distress
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but the heat wipes them out.
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So the normal processing of the beans, the cooking of the beans, already solves the problem.
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So theory versus reality.
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Should we avoid oats and all whole grains because they contain phytates, they contain glyphosate, they contain evananthromides,
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they also contain a thousand other things, viscous fiber and phytonutrients and minerals.
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What's the actual health effect in a human being eating them?
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We have hundreds of studies doing this, giving people oats.
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We see lower blood lower cholesterol, less body fat, lower risk of developing diabetes.
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I eat oats all the time, almost every day
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i give them to my family the children in my family eat oats all the time
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because the health effects we see are overwhelmingly positive here's some
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overnight oats with berries i just had the other day i didn't stress over the bad molecule
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that might be in there i just enjoyed it
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because i know what the overall health effect is should you cut carbs
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or fat from your diet which one is good and
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which one is bad is carb poison are fats good for you are fats bad for you these are the wrong
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questions guys it completely misses the point of nutrition a whole macronutrient like carbohydrate or lipid
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or protein is neither good nor bad it depends on the
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food it comes in sources of whole carbohydrates like fruit or vegetables
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or legumes we consistently see good health effects of those foods sources of highly refined carbohydrates like soda
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or gummy bears or muffins we consistently see not
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so good health effects of those foods
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because these foods are about much more than just the carbs
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that they contain it's a whole package the types of fiber
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and the resistant starches and the phytonutrients and the minerals
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and the vitamins in there a lot of these components are stripped away by the refinement process
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and these building parts have a fundamental effect on how the food is processed in your body, how it's absorbed and digested,
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and ultimately what health effect it has on you.
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So when someone insists that you look at one molecule, always make sure to step back and look at the whole elephant.
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And you can still eat a lower carb or a lower fat diet if you prefer, if you like it that way, if it's more sustainable for you,
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just don't let people tell you these fairy tales that all fat is bad for you, all carbs are good for you.
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That's nonsense.
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Exactly the same for fats, of course.
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Some fatty foods are good for you and some are not.
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Internet debates on fats confuse millions of people.
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It's endless because this simple concept is usually absent.
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It's usually not understood.
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Saturative fat.
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The rivers of ink that have flown debating saturated fat.
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Is saturated fat good or bad for you?
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This is the wrong question entirely.
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Completely misses the point.
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Salmon, yogurt, kefir, dark chocolate, olive oil even.
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These are foods that contain some saturated fat, and yet we consistently see positive health effects of these foods.
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Butter, tallow, coconut oil in large amounts.
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We're not talking about eating them here and there.
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We consistently see concerning effects.
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So saturated fat is neither good nor bad.
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This is cartoonish.
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It depends on a lot of different factors, the types of saturated fats and the package, the food it comes in.
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So you want to look at the whole elephant.
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Seed oils, people losing their minds, pulling their hair out over seed oils.
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They have omega-6s.
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They have hexane.
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They have double bonds.
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Canola oil is poison for you because it has erucic acid in it.
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What's the actual health effect that we observe in human beings consuming canola oil?
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We have a 30-minute video where we systematically went over every study.
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We could find dozens of studies in human beings you see better blood work, lower cholesterol, triglycerides when they change is in a positive direction.
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You see less liver fat, you see lower risk of dying of heart disease, lower risk of dying of cancer,
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lower mortality overall, even in people cooking with canola oil, even after you adjust for obvious confounders like exercise or smoking.
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So I buy canola oil.
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I give it to my family.
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It's one of the many fats that we eat.
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Nobody has to eat it, but I'm not worried because the health effects are there.
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Even the endless protein debates often miss this point.
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Should we eat 0.8 or 1.1 or 1.45 grams per kilo body weight?
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99% of people have no idea how many grams of protein they're eating.
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And we have videos going over all those controversies.
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But the bottom line is most Westerners are already getting plenty of protein.
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They're getting all the protein they need even without counting grams of protein.
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There's a lot of issues with the standard western diet and lack of protein is not one of them.
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And these endless fights, the plant protein versus the animal protein, all this UFC style battle, you watch this stuff all day long,
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you come away thinking that nutrition is about choosing a side, choosing a team.
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We consistently see good health effects of fatty fish like salmon, fermented dairy like kefir for example,
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great health effects, Legumes, like beans and lentils, nuts also.
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We see better blood work, less heart disease, less inflammation on these foods.
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And some are from plants and some are from animals.
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So that doesn't explain it.
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When I sit down to eat, I'm not stressing out and losing sleep over the amount of protein in my diet.
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I know I eat a diverse diet that includes a number of protein-rich sources and they're health-promoting.
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That's the main thing for me even fiber
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which the evidence for health benefits of fiber is one of
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the strongest evidence bases in nutrition we see less heart disease less cancer less diabetes
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but really it's the foods the fiber comes in
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that natural package right that's what we're talking about it's the health effect of those foods not necessarily
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the effect of any food with fiber.
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Because if we forget this whole elephant concept, then we get gamed by the food industry selling us their sugary foods saying,
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hey, it contains fiber, we threw fiber in there.
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All of this, all of this principle doesn't mean that nutrients don't matter, right?
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That humongous article I wrote goes over dozens of nutrients one by one
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and best sources and how to make sure you're getting enough.
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But the bottom line is at the end of the day, don't forget, step back, look at the whole elephant.
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The beautiful thing is how simple this principle is, how easy to grasp.
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You don't need to be a scientist and it's so powerful.
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We constantly hear from viewers saying how they reverse diseases
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and maintain fantastic blood work and they have peace of mind eating
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and they don't get swept away by the fear-mongering on social media anymore.
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I remember one viewer who messaged me, I'll never forget that she was terrified of her lunch.
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She was literally petrified of every food because one influencer told her carbs are poison.
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The other said fats are bad for you.
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The other said dairy is toxic.
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The other said oils are a no-no.
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She had nothing left.
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She just started going through some of our simple videos explaining these concepts.
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She instantly understood that these are imaginary monsters.
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This is made up stuff.
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and she started to relax and enjoy her food and eating a healthy diet without being in constant panic.
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Okay, just with this first principle, you're already way harder to fool than almost everybody on the internet, but this next principle trips up a lot of smart people.
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Second fundamental principle, some people have specific conditions and specific intolerances and they need to personalize their diet.
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That doesn't necessarily apply to all of humanity.
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You'd be blown away by how much fear-mongering and confusion on social media depends on you not understanding this.
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Some people are intolerant to gluten.
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There are legit conditions like celiac and others.
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We have videos covering that, how to diagnose and how to navigate that for people who have those conditions, but that doesn't apply to 99% of humans.
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Some people form kidney stones and a subset of those form kidney stones made up of oxalates.
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For those individuals, there are very specific strategies.
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We've covered all those before.
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But this doesn't apply to the vast majority of humans.
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Do you know how much I worry about oxalates when I sit down to eat?
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Zero.
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Never think about them.
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Because I'm not a stone farmer.
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In my family, we're not stone farmers.
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So that's one thing we don't need to worry about.
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Here's a beet salad with walnuts and greens I had the other day.
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Did I measure the oxalates in this?
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Didn't think about it once.
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Just enjoyed it.
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Some people have GI conditions.
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IBS, irritable bowel, or IBD, inflammatory bowel.
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Those people need to personalize.
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There are strategies for that.
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A lot of those intolerances can sometimes be reversed.
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But the point is, those limitations and personalizations don't apply to a healthy individual.
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Other things that also vary a lot person to person and cause a lot of confusion.
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Eggs.
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Do eggs raise your cholesterol or not?
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People can't get a straight answer.
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That's because there is no one answer.
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Some people, when they eat cholesterol in their diet like eggs, their blood cholesterol level skyrockets.
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But for most people, that's not seen.
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Most people, they see a modest increase of about seven points in your cholesterol level.
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So it makes sense to personalize for your biology, for your needs.
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Some people are very salt sensitive.
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They eat more sodium and their blood pressure goes through the roof.
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Others are more salt tolerant.
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Varies a lot. So personalize.
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Eat to your blood work eat to your test.
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Just a great mindset.
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Blood sugar spikes, the glucose spikes, people are pulling their hair out over the spikes.
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Some individuals have health conditions where their glucose response to a meal is not normal.
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Typical example is someone with diabetes.
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We have a whole video explaining strategies for those individuals, but this does not apply to healthy people.
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How come we have millions of people terrified of glucose spikes, of oxalates, of gluten, and then the most knowledgeable people on earth on these topics
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that i talk to all the time that study this for a living
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they're not worried about it they just sit down
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and enjoy their food i got my phd for work on aging
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and nutrition i've read thousands literally thousands of studies on nutrition
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when i sit down to eat with my family we're not stressing out over oxalates
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or glucose spikes we're just enjoying food a lot of fear-mongering
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out there relies on you not understanding these basic principles and fearing things that don't apply to you.
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Why?
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Because fear is a very powerful trigger to get you to click stuff and swipe your credit card.
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Okay, the glucose spikes, panic, and stampede also misses another fundamental principle of biology and nutrition.
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And this is our third principle that we're going to cover.
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This confuses so many people, including smart people, and it's It's so simple.
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Your body is in constant motion, constant changes.
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We call it homeostasis.
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During exercise, your blood pressure goes up.
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Your heart rate goes up.
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After you eat something with fat in it, those fats go into the bloodstream.
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Your triglycerides go up.
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After you eat something with carbohydrate, those sugars go into your bloodstream.
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Your blood sugar goes up.
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These are examples of temporary changes.
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We call them acute changes.
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This is not disease.
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It's not the same as disease.
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The problem is continuous exposure to these issues what we call chronic exposure.
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Your blood pressure is high all the time.
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You're sitting down and your blood pressure is through the roof.
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That's hypertension.
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That's a problem.
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Your triglycerides are high all the time, even when you're fasted.
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Your blood sugar is high even when you're fasted.
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That's an issue.
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Don't fall for this switcheroo, for this cheap trick.
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A blood test going up after an activity
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or during an activity is not the same as
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that blood value being high all the time in the context of a disease.
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Fourth principle of nutrition.
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This explains so much.
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You grasp this.
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A lot of the dilemmas just fade away.
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Compared to what?
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Everything in nutrition is instead of what?
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Stop thinking of foods as good and bad, as superfoods and poison.
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That's not how this works.
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And that type of mindset makes you an easy target.
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Because any food can be made to look good or bad depending what you compare it to.
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I can make ice cream or bacon or anything look good by controlling what I'm comparing it to.
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The saturated fat debates confuse people with this all the time.
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Oh, I found a study where more or less saturated fat doesn't make a difference, so it's all a wash.
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Compared to what?
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Large studies have shown this many times.
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We've known this for many years.
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You compare butter to white bread or muffins, you don't see much of a difference in terms of heart disease.
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Compare butter to olive oil, you see less heart disease, or to brown rice, or to steel cut oats.
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There you see the difference.
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Fifth principle of nutrition, and this probably gives people the most peace of mind.
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It is so liberating.
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Your health is determined by the foods you eat consistently, not something you do occasionally.
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So it's not about being perfect.
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It's about most of your diet being healthy foods.
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I went to a family picnic last week and I had a bunch of potato chips.
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Am I worried about that?
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Not really because I do that once in a blue moon
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and 99% of my foods in my diet are really healthy
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Have the ice cream on the weekend with your kids have the piece of candy once in a
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while The problem is eating that stuff day in
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and day out The real currency of nutrition is dietary pattern more
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so than isolated foods And the diet we have the most evidence for is something called traditional Mediterranean diet
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We see less heart disease, less diabetes, less of some types of cancer, less mortality, even better mental health.
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What is the traditional Mediterranean diet?
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It's basically fruits and vegetables, legumes, whole grains, olive oil, fish and seafood, some dairy, lean meats, and low in ultra processed junk foods.
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So basically all the foods and principles we already covered, right?
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It all comes full circle.
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This is a general reference.
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It's not a strict menu.
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It's not shackles.
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you can and you should personalize it
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if you don't like one of those foods don't eat it
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if you have an intolerance take it out
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if you want to eat a low carb or low fat
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or a vegetarian version you can do
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that once you understand it's not about the name of the diet it's about the fundamental principles
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that we covered then you can tweak any dietary pattern
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and still eat a healthy diet
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but very important caveat make sure to fill any nutrient gaps
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most healthy adults on a diverse diet get all the nutrients they need macronutrients micronutrients vitamins minerals
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and they don't need supplements but
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if you're on a vegan diet for example you need a source of b12 if you don't have
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iodine in your diet a lot of people don't eat fish
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or seafood a lot of people are moving away from dairy a lot of people are cutting back on salt
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and those are the main source of iodine
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make sure you have some iodine in there or supplement
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and as we said eat to your blood work eat to your tests, get blood analysis, measure blood pressure,
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look in the mirror, and adjust and personalize based on that.
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Very powerful.
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This moves you away from the need to memorize every nutrient and knowing every study.
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Someone scares you with an isolated molecule.
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You ask, what does the whole elephant look like?
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Someone shows you a spike after eating.
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You ask, does this matter long term?
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Is this specific to a disease setting that I don't have?
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And you can eat a treat once in a while
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and have peace of mind
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because you understand your health is determined by what you do
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consistently guys i wrote this behemoth article covering every frequently asked question
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that people ask me about nutrition the cholesterol the artificial sweeteners
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the organic foods the supplements the nutrient deficiencies the best sources i'll link to
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that in the description it's completely free access there's no paid
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subscriptions no sales ever it also talks about intermittent fasting
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and it covers all kinds of popular diets if you follow the link i'll send you the entire
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article no strings attached and i'll also notify you
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when i publish a new video so you don't miss out so check that out and i'll see you next time
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Para quem é este vídeo?
Se você é um aprendiz de inglês que quer aprender inglês com vídeos de forma prática e eficaz, este conteúdo é perfeito! Ideal para níveis intermediários, ele combina dicas de nutrição com oportunidades de treinar prática de conversação em inglês e o método shadowspeak. A linguagem é clara, com explicações detalhadas, o que ajuda a entender conceitos complexos enquanto melhora sua fluência.
Palavras e expressões para roubar (e usar!)
- Contradictory advice: Conselhos contraditórios. Exemplo: "Os vídeos de nutrição muitas vezes dão contradictory advice."
- Fear-mongering: Espalhar medo. No vídeo, o autor fala sobre evitar fear-mongering em dicas de saúde.
- Plethora: Uma grande quantidade. "O azeite de oliva tem uma plethora de nutrientes."
- Blind man and the elephant: Expressão que significa ver apenas uma parte de algo. "A história do blind man and the elephant explica por que não devemos julgar alimentos por um nutriente só."
Como acertar o sotaque nesse vídeo
O narrador tem um sotaque claro e ritmo moderado, perfeito para shadowspeaks. Foque na pronúncia de palavras com "th", como truth (truθ) e health (helθ). Observe a entonação nas frases longas: ela cai no final de cada ideia, o que ajuda a marcar a pausa certa. Pratique o shadowing repetindo frases como "What's worse, it trains your mind to ask the wrong questions" — imite o tom e o ritmo para ganhar naturalidade. Com treino, você verá progresso rápido na sua capacidade de falar inglês com confiança!
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 | Have you noticed · I've spent · I've published |
| Voz passiva be + particípio passado — o foco está no que acontece, não em quem faz | is formed · are stripped · is processed |
| Orações relativas who / which + oração — informação extra sobre uma pessoa ou coisa | scopolitan which has · people who eat · people who have |
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.