跟讀練習: Why you’re always tired (+ food fixes!) 🍜 - 通過影片學習英語口語

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It's a very defeating feeling when we want to get things done, but we feel completely drained.

And so luckily, there is an ever-growing body of research

that suggests nutrition and our food choices can actually help to fight fatigue during the day, and it can also help us sleep more quickly and soundly at night.

Fatigue can be brought on by different causes, like a decrease in physical activity or allergies or diabetes, But today we're specifically going to focus on how fatigue can be brought on

but also resolved by our food and beverage choices So myself

and one of our dietitian team members Sophia We geeked out

and we read a whole bunch of research papers on the link between nutrition

and fatigue And we've simplified what is known in the science

and that's what we're gonna share with you in today's video

We also created an uncomplicated article that's just gonna help to support this video even worse

if you want to delve deeper I'm gonna link that for you below, but for now, let's dive right in

Our bodies have an internal clock that impacts when we sleep and wake up and this is called our circadian rhythm.

Our circadian rhythm is very strongly linked to dark and light cycles.

So when it's more light outside, we tend to feel more awake and when it's dark, we tend to feel more tired.

Now there's an emerging field of science called chrononutrition, which studies how our eating behaviors can also influence the circadian rhythm.

Like some recent studies, for example, have shown that eating irregularly can throw our circadian rhythm out of sync, which can reduce the quality and duration of our sleep.

So ensuring that we eat at more or less the same times each day can actually help to synchronize our sleep-wake cycle, making us feel less tired.

Breakfast isn't for everyone, I get that.

But if you are somebody who kind of feels chronically fatigued throughout the day and you're also skipping breakfast, this could be the culprit.

So after we've had like a good night's rest, we've been fasting for many hours because we've been asleep.

And so when we wake up we're a bit depleted in energy

and so breaking the fast

Which is where the word breakfast actually comes from this helps

to kick start our day with some fuel There's been several studies

that have shown

that those who eat breakfast Especially high-fiber breakfasts are not only more alert throughout the day

But they also have improved memory a more positive mood

and even better bowel movements There was also this one interesting study of 498 students

that found that those who were skipping breakfast were also the ones reporting

that they weren't sleeping as well at night

so not only does eating breakfast kind of give us more

energy throughout the day it could potentially also help us sleep better

so it's a win-win this is what I love about nutrition it turns out

that we can very strategically compose our meals to help us feel more alert during the day

and to help us kind of fall asleep

and better stay asleep at night so let's explore why that's the case starting with protein.

So protein is made up of these building blocks that are called amino acids, one of which is tryptophan.

Tryptophan gets taken to our brain where it's absorbed and that gets converted to serotonin, which helps us feel good and calm.

That gets converted to melatonin, which is a hormone that actually helps our body kind of get ready for sleep.

The research showed that people who sleep well tended to consume more protein over the day than people who sleep poorly.

Notable plant-based food sources of tryptophan are soy, nuts and seeds, including cashew, pumpkin, and sunflower seeds, beans, leafy greens, mushrooms, and broccoli.

So it's important that we get enough protein so that we get the tryptophan, but it's worth noting that you don't want to get too much protein because that's been linked with decreasing sleep quality.

So no need to go out and take any protein powders as long as you're following a foods first approach.

Now let's delve into the carbs.

I have for simplicity's sake broken this up into two different groups, one of which we're going to call slow digesting carbs and one quick digesting carbs.

Quick digesting carbs are those like white bread, white pasta, and white rice.

Slow digesting carbs, on the other hand, are those that are higher in fiber.

So think whole grains, legumes, and vegetables.

What's interesting is that fruits have a bit of a mix of both.

Okay, so why is knowing all of this important?

In short, eating quick digesting carbs increases the amount of tryptophan that gets absorbed into our brain, which is then going to increase the chance that we're going to feel sleepy after eating.

And this is what's so cool we can use this knowledge to our benefit.

Like in the evening, we can increase the chances of becoming sleepy a few hours after dinner by having quick carbs with our dinner meal, or by having a piece of fruit with dinner

or as an evening snack just to help to increase the absorption of tryptophan into our brain.

On the other hand, if we want to avoid the after-lunch slump that we can experience sometimes, we can try to have slow digesting carbs with our meal instead of quick digesting carbs.

In addition to them just being great sources of fiber, these slow digesting carbs give us a more steady and continued release of energy throughout the day.

Being deficient in certain nutrients can really affect sleep.

This is something we found across a whole bunch of different research papers where if certain people are deficient, for example, in iron, magnesium,

potassium, zinc, selenium, beta- carotene, B vitamins, and vitamin C, E, and or D, they tend to sleep more poorly.

Now these vitamins and minerals, they take part in a whole bunch of the different complex reactions that occur in our body.

So like iron, for example, helps with the production of serotonin, whereas B vitamins help to create melatonin.

But there's no need to go out and supplement with these vitamins

and minerals unless your doctor has specifically advised that you do.

But that's namely because our philosophy is to follow a food first approach.

It is definitely possible and recommended

to get kind of the nutrients that we need just by eating a variety of different plant foods.

And so if you're curious on how to build your plate so that it is nutritionally balanced and adequate, you can check out our plate method video if you'd like and I'll link that for you here.

So we're gonna take a brief intermission to share two different evening snacks

that you can enjoy that can actually help to promote sleep.

And it's a great opportunity for us to put into practice what we've learned starting off with just simple banana

and nut butter.

Both bananas and almond butter contain tryptophan, and when you combine that with the quick digesting carbs that are in the banana, the tryptophan absorption in our brains is increased.

What's more is that these are both high in magnesium and bananas are high in potassium, which are a couple of the minerals that we just previously talked about.

Here's another option.

In place of having an evening tea that might have some caffeine in it, you could try out some warm soy milk instead.

This contains tryptophan, but also magnesium and calcium.

And if you'd prefer that the milk is flavored, you could try out our homemade golden latte mix.

It's really delicious and it makes for a comforting drink that also helps to promote sleep.

So we all know that caffeine, which is found in coffee most predominantly, but also in energy drinks and in tea, that this helps to make us feel more alert, right?

And this is because it's a stimulant that temporarily suppresses the buildup of sleep pressure, which is a mechanism that makes us tired.

Now, everyone is different, but in most adults, it takes the body about three to seven hours to break down half of the caffeine that's in our system.

This is known as its half-life.

So let's say that we drink our first cup of coffee at 9 a.m.

Five hours later at 2 p.m., there's still going to be half of that caffeine in our system.

And then another five hours later at 7 p.m., a quarter of what we drank at 9 a.m is still going to be in our system.

And then by the time it's midnight, we're going to have an eighth of that caffeine still in our system.

It's pretty interesting, right?

Now that you understand this it might make sense then

when you hear that like caffeine could just have such a lasting

effect even though it's something that we might have consumed many many hours before bed

so maybe what just is helpful to keep in mind is caffeine's half-life

and to try to have our caffeine early in the morning

or early in the afternoon and try to limit it later on in the evening

if we want to have a better night's rest water makes

up about 55 to 75 percent of our body weight and it's involved in so many different reactions in the human body, but a lot of adults just don't drink enough.

And even mild dehydration, according to the research, can cause things like fatigue and daytime sleepiness, mood changes, and a drop in cognitive performance.

So if you find that you're tired a lot during the day, it might help to just check in and see if you think you've been drinking enough.

Some telltale signs are your skin or lips might be dry, or your pee could be a bit dark in color.

And if it is, it's just a reminder to drink a little bit more.

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I myself am terrible at remembering to drink enough water

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so it helps to just kind of have a cup by your desk as a reminder to drink sometimes

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or you could make it more fun by trying to flavor your water with a little bit of fruit

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or cucumber or mint for example.

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But overall what we saw in

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so many different studies was this kind of recurring message on the importance of eating whole plant-based foods

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and a variety of them as often as possible not only to support overall health

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but also to help us feel more energized throughout the day and to help better support our sleep.

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But there are also some other nutrition topics we didn't get

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a chance to explore in today's video like how does fat

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or salt or alcohol affect sleep or other dietary and lifestyle choices

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so if you are interested in geeking out

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and learning more I'm going to leave that article

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that we've written in the description box below that's also where

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you're going to find links to the different research papers

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that we were kind of referring to in today's video

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and I hope you have an awesome night's sleep

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and an awesome energized day tomorrow that you learned something new in today's video

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so if you enjoyed feel free to give it a thumbs up means a lot

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and Pickle Plimes signing off we'll see you in the next video Thank you.

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為什麼這個影片是絕佳的口語練習素材？

這個影片不僅內容實用（講疲勞與飲食的關係），而且語速適中、用詞貼近生活，非常適合用來練習英語表達。它的句子結構豐富，既有簡單句也有複合句，能幫助學習者熟悉自然的口語節奏。更重要的是，影片中包含大量實用詞彙（如circadian rhythm、tryptophan等），結合具體語境學習，記憶更牢固。對於想要通過看YouTube學英語的同學來說，這樣的素材再合適不過了。

拆解自然表達，學習地道口語

我們來看看影片裡幾個聽起來特別自然的句子，分析它們的精妙之處：

“It's a very defeating feeling when we want to get things done, but we feel completely drained.” 這句話用“defeating feeling”和“completely drained”生動地表達了“疲憊感”，比簡單說“tired”更有畫面感。連詞“but”的使用讓句子有了轉折，符合口語中邊想邊說的特點。
“Breakfast isn't for everyone, I get that.” “I get that”是非常口語化的表達，意思是“我理解”，比“ I understand”更親切。這種簡潔的短句能讓對話更自然，適合雅思口語練習時使用。
“Notable plant-based food sources of tryptophan are soy, nuts and seeds, including cashew, pumpkin, and sunflower seeds, beans, leafy greens, mushrooms, and broccoli.” 這句話用“including”引出例子，結構清晰。列舉事物時用逗號分隔，最後用“and”連線，符合英語口語的列舉習慣，避免顯得生硬。

簡單有效的影子跟讀法練習步驟

想要通過這個影片提高英語發音和口語流暢度，不妨試試以下shadow speech練習法：

先完整觀看影片，熟悉內容和節奏。
選擇1-2分鐘的片段，逐句播放，每播放一句就暫停，然後模仿發音、語調甚至語氣重複一遍。如果覺得困難，可以使用shadowing site輔助練習。
用手機錄製自己的跟讀音訊，然後與原影片對比，找出發音或節奏上的差異，反覆修正。
每天堅持15-20分鐘，一段時間後你會發現自己的口語越來越自然。

記住，練習貴在堅持。哪怕每天只學一句，只要認真模仿，也能逐漸提升口語水平。趕緊開啟影片，開始你的英語學習之旅吧！

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	we've been fasting · you've been drinking
定語從句 who / which + 從句 — 補充說明人或事物	sync, which can · somebody who kind · those who eat
現在完成時 have/has + 過去分詞 — 過去發生但與現在仍有關聯的事	we've simplified · have shown · we've had
被動語態 be + 過去分詞 — 強調發生了什麼，而不是誰做的	can be brought · is known · is called

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: Why you’re always tired (+ food fixes!) 🍜 - 通過影片學習英語口語

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為什麼這個影片是絕佳的口語練習素材？

拆解自然表達，學習地道口語

簡單有效的影子跟讀法練習步驟

影片中的語法

什麼是跟讀法？