Prática de Shadowing: I Study Aging. This Is the Smoothie I Drink Every Day. - Aprenda a falar inglês com vídeo
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1
So, Dr. Patrick, you are about to teach us how you make the smoothie that you have every day.
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And for those of you that are listening, I'm just going to tell you, I see kale, I see blueberry, I see avocado, I see protein, and I see something I can't pronounce.
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Okay.
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It's a beta-glucan powder made from barley.
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Before we get into the smoothie I make every day, I kind of want to give a little bit of reason why I like to do a smoothie every day.
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And it really has to...it comes down to realizing
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that what we do in our lifestyle and our diet really is impactful on the way we age and our life expectancy.
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A lot of people think genetics are the most important thing.
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And when it comes down to it, really 80% of how long we live and how well we live has to do with our lifestyle.
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Hold on.
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80%?
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80%. About 80%.
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Yeah.
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I would say about 20% to 25% is genetics.
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But what I'm going to tell you is this study that actually came out of Harvard here in Boston.
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And it was really, I mean, it was a few years ago, but it was really a compelling study
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because what it did was looked at people's diet and lifestyle
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and their life expectancy and found that if people followed just like five different lifestyle factors,
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it could increase their life expectancy between 12 and 14 years.
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So women on average that were not doing all five of these lifestyle factors, which is a big part of it is what we're going be looking at here,
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they lived on average about 79 years.
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If they did include all five of the lifestyle factors, they lived to the age of about...
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They added 14 years.
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So they lived to about 93.
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What?
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14 years?
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14 years.
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If they started at age 50, five different healthy lifestyle factors included all five, they lived to age 93.
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So it was a 14-year increase in life expectancy.
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For men that started at age 50, it was a 12-year increased life expectancy.
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So they were living on average 75.5 years, and they went up to about 86 years.
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And just what are quickly those five?
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Yes.
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The five are adopting a healthy lifestyle pattern, which we're going to talk about.
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Not smoking.
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Doing three and a half hours of moderate or vigorous intensity per week.
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We talked a lot about the vigorous intensity exercise, 10 minutes a day.
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That would be 70 minutes a week.
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And so you're basically going to add on to that by doing some of the more moderate intensity exercise.
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Okay.
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So that was number three.
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Number four is not consuming excess alcohol.
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So women were consuming fewer than one drink per day and men consumed about one drink per day or fewer.
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Okay.
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And then the last one is maintaining a healthy BMI.
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Those were the five lifestyle factors that could add between 12 to 14 years to your life expectancy.
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And on top of that, those individuals were free from diseases like cardiovascular disease, diabetes, Alzheimer's disease, cancer, right?
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So you're living healthy years, which is what you want.
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The nutrition part is a big component of this.
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So those individuals were eating...
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They were in the top 40% of what's called the alternative healthy eating pattern.
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And what that includes is, first and foremost, you have to have four to five servings of fruits and vegetables per day.
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So those vegetables, what's a serving is the question.
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A serving was either a cup of leafy greens.
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So you have to have four to five of that.
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And so you can see here, this is a measuring cup.
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This is a cup for those people, that person that's listening.
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And she's packing, just regular old kale, nothing fancy about it, right into the one cup, metal measuring cup.
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Kale, and remember, you got to get five of these per day.
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And this is why this is efficient.
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We've been talking about efficient.
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We've been talking about what can we do that's easy, that's going to give us the biggest bang for our buck.
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I find it's easiest for me to get five servings of vegetables if I can at least, you know, get a smoothie in.
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So here's the kale.
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That's one cup.
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I'm going to add another cup here.
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You're getting two servings in.
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I'm getting two servings.
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I'm probably going to get around three servings of kale into that smoothie.
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Three cups of kale.
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So three cups of kale.
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There we go.
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And that is.. and then I can substitute the rest with my salad.
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Kale is really high in lutein.
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Lutein is that thing that's going to prevent your eyes from macular degeneration.
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It also seems to protect the brain.
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It improves cognitive processing, cognitive speed, fluid intelligence.
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That's the kind of intelligence that you've accumulated throughout a lifetime and then can still incorporate when you're older.
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That's what we want, right?
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So kale has a lot of that.
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It also has magnesium.
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It has calcium.
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It has vitamin K.
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It's got a lot of these micronutrients that we need to get from our diet.
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The next thing I like to add is blueberries.
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And blueberries are part of that serving size of fruit and vegetables.
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And again, it's about a half a cup as a serving.
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So if you want five servings of that, you're going to get about two and a half cups of the blueberries.
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I also like blueberries because they're high in polyphenols, a specific type of polyphenol called anthocyanins.
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And those have been shown in randomized placebo-controlled studies that's very important because placebo effect is real, as we've talked about.
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But the blueberries have been shown one cup a day to improve cognition.
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That's important, right?
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We all want to improve cognition.
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It's been shown in young adults.
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It's been shown in older adults.
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It's been shown in adults with mild cognitive decline.
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So everyone has every reason to try to take at least one cup of blueberries a day.
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So I'm going to put one cup.
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Yep.
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And we use frozen, which I also like.
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They're frozen, yes they're cheaper than buying them fresh.
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And I do have, I do like to usually use organic because I don't want a lot of pesticides.
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But I do like frozen also because it keeps the smoothie cold and it just gives it a better, like you don't want your smoothie really warm.
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So I got two cups.
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Two cups of blueberries.
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Three cups of caitlin.
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I'm going to do two and a half cups.
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Wow, okay.
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Two and a half cups of blueberries.
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And then one thing I do not add to my smoothie is a banana.
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Now, why don't you like bananas?
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I mean, I love bananas.
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I love bananas.
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They're high in potassium.
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They're good to refuel.
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I love to do them before a run.
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It gives me enough fuel without cramping, right?
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But I used to put them in my smoothies.
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Dr. Patrick, what happens when you put a banana in a smoothie?
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What happens is there's something in the banana called polyphenol oxidase.
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That doesn't sound good.
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Doesn't sound good.
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Polyphenols are what I just said are beneficial.
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Yes.
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Oxidase, polyphenol oxidase, is essentially an enzyme that's breaking down the polyphenols.
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And there have now been studies that have come out showing if you add bananas to blueberries, you're not getting as many polyphenols.
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In fact, it's quite a bit lower.
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So the banana is killing the benefit of the...
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See, this is why I need you, because I am sitting here making smoothies thinking I like the texture of the banana in it.
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It gives a little heft, creams it out a little bit.
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But then I'm putting in my blueberries and I just blew it because the banana canceled the blueberries.
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It's true.
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I also used to add it to my blueberries for the exact reason plus the taste.
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If you go to any smoothie place, you'll see they always add bananas to any blueberry smoothie.
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Yes, of course.
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But that's where the avocado comes in.
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Because now you're going to get the creamy texture that you want, which is what I also want.
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Yes.
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And on top on top of that, there have been studies showing that the fat, so this monounsaturated fat in this avocado,
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it actually increases the bioavailability of the lutein and another carotenoid called zeaxanthin in the kale by fourfold.
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Okay, well, hold on.
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Let me just make sure I'm tracking with this.
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So if I sub the avocado for the banana, right, then the fact that the avocado,
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which is a good, healthy fat source, is gonna dance around and mix it up with the kale, that fat source superpowers the benefit of the kale?
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It does.
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That's cool.
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It makes it where you're, so getting rid of the banana makes it where you're getting the polyphenols from the blueberries, and then adding the avocado gives you the creaminess
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and it helps you superpower and get those carotenoids
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that are in the kale that are so beneficial for our eyes
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and brains and making it fourfold more likely to be absorbed.
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So you're getting a lot more.
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And there are studies showing this.
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Adding an avocado, carrots have carotenoids in them, so you can get the beta carotene is probably the most well-known carotenoid.
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You get fourfold more beta carotene.
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So you could even add a carrot in here if you want.
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In fact, I often like to add carrots as well.
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So I'm going to just use my fingers and put that.
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I usually do about half of an avocado and you can save the other half for the next day.
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And then you know what I do?
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I put this little top that's empty on top of the other one and then it doesn't like turn brown.
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Right.
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You can add a little lemon juice as well that'll prevent it from oxidizing.
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A little tent.
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All right so this is really the core of the smoothie here.
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Now these are the optionals here.
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I like to add some protein powder, particularly on days when I'm really busy.
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I'm not getting, I know I'm skipping a meal because I'm not getting all the protein that I need for the day,
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which is about 1.2 to 1.6 grams per kilogram body weight per day.
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And so I'll add sometimes a little bit of whey protein powder as well.
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You don't have to do that if you're getting your protein.
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This is again an optional add.
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I think it's very hard to get the amount of protein we're supposed to get
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so i'm always adding it in a lot like i do
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so i'm gonna go ahead
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and add the protein powder i do like i'm not i have no affiliation with momentous currently right now
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and but i do like their protein powder
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because it doesn't have any fillers that affect my gut and
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so i'm just scooping down to get their scooper
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because their scooper is the actual serving size there it is It's so funny, they're always hidden down there.
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Okay.
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So I'm going to take one scoop of protein powder,
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which for this one has 23 grams.
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So here, in it goes.
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If you're sharing it, you can do two scoops.
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So I think I'll do like a scoop and a half.
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Does that mean you're sharing it with me?
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I hope it does.
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Oops.
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Okay.
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And then an optional ad...so this is actually a type of prebiotic fiber.
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You've probably heard of that.
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It's like prebiotic fiber.
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You've heard of probiotics.
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I've heard of fiber, and I've heard of probiotics.
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Okay.
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Probiotics are the beneficial bacteria.
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If you take those, it helps.
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Prebiotics are the type of fiber, soluble fiber, fermentable fiber, that feed the bacteria in your gut.
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Okay.
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So that's why it's called a prebiotic.
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Got it.
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Okay.
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Feeding it.
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of prebiotic is beta-glucan and it's isolated from barley in this case.
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The reason why I have now added this to my, I would say, regimen, soon-to-be smoothie regimen,
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is because this has been shown in studies, one, to lower LDL cholesterol,
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which is a type of cholesterol that can build up in your arteries and play a role in cardiovascular disease.
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But what really peaked my attention was the fact that there's studies showing that beta-glucans can decrease the amount of forever chemicals,
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the PFAS, forever chemicals that usually last in your body anywhere between 2 to 5 years.
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They're associated with cancer.
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It's really terrible.
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And we're being exposed to them all the time, even on our fruits and vegetables.
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They're in the soil.
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You know, it's something that even kids are being exposed to.
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So now I'm something that I've been giving to my whole family.
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Okay, how much do I need?
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So usually I do one gram and one gram, it says here's three tablespoons.
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So I'm going to grab that tablespoon.
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Oh, okay.
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Okay.
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One, two, three.
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Plus a count stored fiber, which is great.
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Yes.
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Okay.
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Now the study that showed it reduced forever chemicals, it was three grams a day.
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So you have to do the three tablespoons three times a day to get that.
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Yeah.
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It's a lot.
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Yes.
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Yeah.
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Or you can add, perhaps you can add more and get it in one serving, but we're going to start with the three grams.
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Okay.
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Then add a little bit of water just to mix it up a little bit.
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And as I'm standing here over the blender, Mel, I just want to point out one thing in that this blender is made of plastic.
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Okay.
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And there is a little bit of a concern
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that plastic blenders can shed microplastics more readily because of the friction with everything that's in there.
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So you should have a glass one
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if you can have glass there's also some metal ones
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that you can buy as well but you hear
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that everybody we got to get a glass blender around here
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okay thank you for giving us the pass dr patrick here
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she is about to hit the blend everybody cover your ears here we go
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oh that's really purple yeah i like the quality healthy
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I just want to see what the consistency looks like.
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Yeah, I think we're good.
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Excellent.
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Well, I got two wine glasses since we're not drinking alcohol.
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We might as well.
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It's polyphenol hour.
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Yes, there we go.
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Yeah, and the polyphenols, I feel them immediately.
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It's been shown increased blood flow to the brain in older adults.
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What exactly do you feel?
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It improves my mood and gives me energy.
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So I do take this midday.
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Just do a little glass.
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I'm actually kind of excited to try this.
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Well, everything always tastes better when somebody else makes it.
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I mean, that's true.
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So polyphenol hour.
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Cheers.
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Cheers to your health, Dr. Patrick.
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Let's try her new smoothie recipe.
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Here we go. That tastes like health.
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It's not sweet enough for me.
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It's not bad.
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It's not supposed to be sweet, though, right?
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It's not.
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You can add the extra cup of blueberries to make it sweeter.
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And, of course, you can never get enough blueberries.
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You definitely taste the kale.
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And it has the same consistency as if we had put a banana.
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It does.
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It's creamy.
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Yeah.
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And I love the purple.
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And actually, the prebiotic fiber didn't really mess with the consistency, to be honest.
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Well, I don't know, because you're the one that makes this all the time.
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Right.
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So I wouldn't be able to tell a difference.
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It really didn't.
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No. Okay.
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Now, if I'm putting that much fiber in my smoothie, do I need to drink more water?
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Is that going to back me up?
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No, this is not the kind of fiber that you have.
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Don't worry about that.
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This is prebiotic fiber that's a little bit different.
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Because I know if you were doing like psyllium husk or some of the other stuff, you got to really make sure you're hydrating.
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Right.
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It's bringing, you got to make sure you get more water in you.
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Right.
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Amazing.
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Vocabulário e dicas de fala para esta lição
Esta aula de conversação de nível B2 usa o vídeo “I Study Aging. This Is the Smoothie I Drink Every Day”. As palavras que mais se repetem: cup, add, smoothie, blueberries, kale. Este vídeo tem 292 frases e 2727 palavras para praticar shadowing. A fala dura 15:03. O falante fala rápido, cerca de 181 palavras por minuto, então espere sons ligados e reduzidos. Apenas 80% das palavras estão entre as 3.000 mais comuns do inglês, por isso o vocabulário é exigente.
Vocabulário principal deste vídeo
As 15 palavras mais avançadas do vídeo, com pronúncia e significado:
| Palavra | Pronúncia | Significado |
|---|---|---|
| blueberry substantivo | /ˈbluˌbɛ.ɹi/ | mirtilo |
| smoothie substantivo | /ˈsmuːði/ | vitamina, batida |
| kale substantivo | /keɪl/ | couve-de-folhas |
| banana substantivo | /bəˈnænə/ | banana, bananeira |
| avocado substantivo | /ˌɑvəˈkɑdoʊ/ | abacate |
| prebiotic substantivo | /pɹiːbaɪˈɒtɪk/ | prebiótico |
| gram substantivo | /ˈɡɹæm/ | grama |
| vegetable substantivo | /ˈvɛd͡ʒ.tə.bəl/ | legume, hortaliça |
| blender substantivo | /ˈblɛn.dɚ/ | liquidificador |
| carotenoid substantivo | /kəˈɹɑtɪˌnɔɪd/ | carotenoide |
| scoop substantivo | /skup/ | concha |
| lutein substantivo | luteína | |
| tablespoon substantivo | /ˈteɪbəlˌspun/ | colher, colher de sopa |
| carrot substantivo | /ˈkæɹət/ | cenoura |
| consume verbo | /kənˈsum/ | consumir |
Phrasal verbs que você vai ouvir
| Palavra | Pronúncia | Significado |
|---|---|---|
| come out verbo | /ˌkʌm ˈaʊt/ | sair, partir |
| go ahead verbo | /ˌɡoʊ əˈhɛd/ | vai em frente |
| point out verbo | apontar |
Frases que vale a pena repetir
Frases curtas e completas do vídeo que você pode usar na conversa do dia a dia:
- We've been talking about efficient.
- I'm going to add another cup here.
- Does that mean you're sharing it with me?
- What exactly do you feel?
- Is that going to back me up?
Gramática neste vídeo
As estruturas que o falante mais usa, com as palavras exatas do vídeo:
| Estrutura | No vídeo |
|---|---|
| Present perfect continuous have/has been + -ing — uma ação que começou antes e continua | We've been talking · I've been giving |
| “Used to” used to + verbo — um hábito ou estado do passado que não é mais verdade | used to put · used to add |
| Present perfect have/has + particípio passado — uma ação passada que ainda importa agora | you've accumulated · have been shown · It's been shown |
| Voz passiva be + particípio passado — o foco está no que acontece, não em quem faz | was looked · have been shown · been shown |
Pronúncia para ficar de olho
O falante usa 83 contrações e formas reduzidas, como I'm, you're, they're. Diga-as na forma curta, do jeito que você ouve.
- Os sons de “th”: smoothie /ˈsmuːði/, anthocyanin /ˌæn.θoʊˈsaɪ.ə.nɪn/, zeaxanthin /ziː.əˈzænθɪn/
- Os sons de “sh” e “zh”: optional /ˈɑp.ʃə.nəl/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/, cognition /kɑɡˈnɪʃ.ən/, degeneration /dɪˌdʒɛnəˈɹeɪʃən/, affiliation /əˌfɪliˈeɪʃən/
- Palavras longas — acerte a sílaba tônica: avocado /ˌɑvəˈkɑdoʊ/, prebiotic /pɹiːbaɪˈɒtɪk/, expectancy /ɪkˈspɛktənsi/, carotenoid /kəˈɹɑtɪˌnɔɪd/, probiotic /ˌpɹoʊ.baɪˈɑ.tɪk/
Sons difíceis para falantes de português:
- Consoante final — sem acrescentar um “i” depois: prebiotic /pɹiːbaɪˈɒtɪk/, carotenoid /kəˈɹɑtɪˌnɔɪd/, scoop /skup/, fourfold /ˈfɔɹ.foʊld/, probiotic /ˌpɹoʊ.baɪˈɑ.tɪk/
- /l/ final — a língua toca o céu da boca, não vira “u”: kale /keɪl/, vegetable /ˈvɛd͡ʒ.tə.bəl/, optional /ˈɑp.ʃə.nəl/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/, cholesterol /kəˈlɛstəɹɒl/
- s + consoante no início — sem um “i” antes: smoothie /ˈsmuːði/, scoop /skup/, scooper /ˈskuːpə(ɹ)/
Como praticar com este vídeo
- Ouça o vídeo inteiro uma vez sem falar e anote as palavras que você não conhece.
- Comece na velocidade 0,75×, faça shadowing frase por frase e volte à velocidade normal quando ficar fácil.
- Grave a sua voz e compare com o original, prestando atenção a palavras como blueberry, smoothie, kale.
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.