跟讀練習: I Study Aging. This Is What I Eat Every Day - 通過影片學習英語口語

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Let's talk a little bit about I think my diet.

People are wanting to know my macronutrient breakdown.

And I say, again, it's less about macronutrient breakdown.

I do try to hit at the very least 1 .2 grams per kilogram body weight of protein a day.

I typically am more like 1 .4, 1 .3 to 1 .4 grams is what I'm getting.

But I also try to get a lot of vegetables, fiber, and fruit.

So my typical day, I have a variety of foods that I cycle between.

So I'll cycle between for my first meal, I'll do like a whole fat yogurt, Greek yogurt.

Actually, I like the European style yogurt.

It's a little bit runnier.

And I have a cup of blueberries in there, almond slices.

And I, you know, it's a big bowl.

So I'll eat that sometimes around 11 a .m.

And sometimes I can do my workout fasted, other times I can't.

It depends on the day.

I think it all has to do with when I eat dinner and how big my dinner was and all that.

But on days where I wake up and I'm like, I have to get something before my workout, I have these homemade fiber muffins that are made with psyllium husk,

whey protein, and blueberries.

And I have one of those before my workout, and it's amazing.

It really helps me get through my workout.

So these days I've been doing more of the muffins before my workout.

I've been finding that I need a little something before my workout.

And then I'll have the whole fat yogurt with the blueberries and some almond slices.

And then if I don't have the blueberry yogurt,

then I sometimes instead will have a homemade turkey burger with some raw kale and pumpkin seeds, a little bit of olive oil, and a little bit of balsamic vinegar,

and my microplastic free salt on it.

And then sometimes I'll also either do homemade chicken soup as well for my first meal.

And so that's kind of like I rotate between those.

For my dinner, now sometimes I'll have to have like an extra like turkey burger

or sometimes I'll do a little bit of protein with a little salad as an afternoon snack

but for my dinner I'll rotate between protein choices

so I'll do wild Alaskan salmon or I'll do some Moroccan homemade Moroccan chicken

or I'll do a filet mignon or I'll do like a vegetable

and chicken stir fry so it's usually either you know salmon chicken

or red meat I usually do red meat probably like once or twice a week.

And then I'll have that with either sauteed greens.

These days, I like, I do these collard greens with a little bit of onion and garlic, olive oil, and a little bit of vinegar.

Or I'll have a kale salad and my kale salad, I'll do, I'll do the pumpkin seeds and then carrots, sliced, sorry, shredded carrots.

And then I'll make a homemade avocado dressing with avocado.

I'll press garlic.

I'll add a little bit of Bragg's apple cider vinegar and mix that around a little tiny,

tiny bit of olive oil and I mix it around and add that as a dressing.

And that also is great because it has the avocado, which increases the bioavailability of the lutein and zeaxanthin and beta carotene and all the carotenoids in the salad by like fourfold.

So I like that as well.

So that is really, I would say these days what I'm, I haven't been doing as many smoothies, but I do think, you know,

mostly because I've been on this yogurt kick and getting my blueberries from the yogurt.

And then there was a related question about where I get my groceries, my meats, my seafood.

So typically I shop at a organic store called Jimbo's.

Sometimes I'll get some stuff from a farmer's market, you know, but I like the butcher.

there.

So I, you know, I used to get my, I used to get my meat from U .S wellness meats.

That's another great source, particularly like when I was doing a lot of organ meat combos and stuff like that.

I don't really do that as much these days, but I do like them if you're looking for a good, a good, a good source of meat.

Like let's say you don't have any local store that's like really good.

They're, they're a great one, but you want, the problem is they ship it frozen and all that.

So So let's go back and look at some of these nutrition questions in the live chat.

The brand of microplastic -free salt I use is called Verasalt.

Karen's asking, given what I know about food, how do I eat out?

It depends.

If I'm like in my hometown, there's a few restaurants that are like organic.

They're grass -fed.

They don't use seed oils.

And I love those places.

So I try to eat clean.

But, you know, when I'm traveling or on vacation and even sometimes when I'm in my hometown, There's sometimes I just eat out and I'm like,

okay, I'm gonna like still eat healthier dishes.

Like I'm not gonna go for like some crazy unhealthy dish.

But I think I just give myself some grace to like not worry about it, you know.

I think if you're, you know, more than 80 % of the time eating healthy, that it's okay.

And that's kind of like I just don't obsess about it because otherwise you can just drive yourself insane.

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本課的詞彙與口語要點

這段影片共有 70 個句子、933 個單詞可供跟讀。講話部分時長為 5:26。說話人語速自然，每分鐘約 172 個詞，接近日常對話。只有 72% 的單詞屬於英語最常用的 3,000 詞，詞彙難度較高。

影片中的重點詞彙

影片中 15 個值得學習的單詞，附發音和釋義：

單詞	發音	釋義
yogurt 名詞	/ˈjɒɡ.ət/	酸奶, 酸牛奶
workout 名詞	/ˈwɝk.aʊ̯t/	鍛煉 /鍛鍊 or 鍛鍊 /鍛鍊
salad 名詞	/ˈsæl.əd/	色拉, 沙拉
olive 名詞	/ˈɑ.lɪv/	橄欖 /橄欖
slice 名詞	/slaɪs/	片
vinegar 名詞	/ˈvɪnəɡɚ/	醋
meal 名詞	/ˈmiːl/	餐, 飯 /飯
organic 形容詞	/ɔːˈɡænɪk/	生物的
seed 名詞	/siːd/	種子 /種子, 種 /種
dish 名詞	/dɪʃ/	碟子, 盤子 /盤子
depend 動詞	/dɪˈpɛnd/	信任, 信賴 /信賴
breakdown 名詞	/ˈbɹeɪkˌdaʊn/	故障
burger 名詞	/ˈbɝ.ɡɚ/	漢堡 /漢堡, 漢堡包 /漢堡包
vegetable 名詞	/ˈvɛd͡ʒ.tə.bəl/	蔬菜, 青菜
garlic 名詞	/ˈɡɑɹlɪk/	大蒜, 蒜頭 /蒜頭

影片中出現的短語動詞

單詞	發音	釋義
get through 動詞	/ɡɛt ˈθɹu/	度過 /度過
go back 動詞		回去, 返回
wake up 動詞	/ˌweɪk ˈʌp/	醒, 醒來 /醒來

影片中的語法

說話人最常用的結構，並附上影片中的原話：

結構	影片中的用法
現在完成進行時 have/has been + -ing — 以前開始、現在仍在繼續的動作	I've been doing · I've been finding · haven't been doing
被動語態 be + 過去分詞 — 強調發生了什麼，而不是誰做的	are made · is called

需要注意的發音

說話人用了 46 次縮略和弱讀形式，例如 I'll, I'm, don't。請按聽到的簡短形式來說。

“th” 音: unhealthy /ʌnˈhɛl.θi/, smoothie /ˈsmuːði/, zeaxanthin /ziː.əˈzænθɪn/
“sh” 和 “zh” 音: dish /dɪʃ/, vacation /veɪˈkeɪ.ʃən/, nutrition /njuːˈtɹɪʃ.ən/, shred /ʃɹɛd/
長單詞——注意重音位置: avocado /ˌɑvəˈkɑdoʊ/, carotenoid /kəˈɹɑtɪˌnɔɪd/, zeaxanthin /ziː.əˈzænθɪn/

如何用這段影片練習

先完整聽一遍影片，不要開口，記下不認識的單詞。
先用 0.75 倍速逐句跟讀，熟練之後再回到正常速度。
錄下自己的聲音並與原聲對比，特別注意 yogurt, workout, salad 這類單詞。

什麼是跟讀法？

跟讀法 (Shadowing) 是一種有科學依據的語言學習技巧，最初開發用於專業口譯員的培訓，並由多語言者Alexander Arguelles博士普及。這個方法簡單而強大：您在聽英語母語原聲的同時立即大聲重複——就像是一個延遲1-2秒緊跟說話者的影子。與被動聽力或語法練習不同，跟讀法強迫您的大腦和口腔肌肉同時處理並模模擬實的講話模式。研究表明它能顯著提高發音準確性，語調，節奏，連讀，聽力理解和口語流利度——使其成為雅思口語備考和真實英語交流最有效的方法之一。

影子跟讀法: 閱讀完整分步指南 →

跟讀練習: I Study Aging. This Is What I Eat Every Day - 通過影片學習英語口語

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