# English Speaking Shadowing Practice English Podcast for Beginners - S2-EP17

An episode of [Podcast Show with NEWB](https://invisiblenetwork.ai/podcast/1839515654), 16 Sep 2025, 17 min.

Audio: https://api.spreaker.com/download/episode/67732192/english_speaking_shadowing_practice_english_podcast_for_beginners_48k.mp3



## Transcript

[0:05] Speaker 1: Welcome to our new English podcast. This podcast only for beginners.
[0:12] Speaker 1: Have you ever felt tired, sad, or just not in
[0:16] Speaker 1: a good mood and didn't know why. Maybe it's not
[0:21] Speaker 1: just what's happening in your life, It could be what
[0:26] Speaker 1: you're eating. Yes, it's true. The food you eat doesn't
[0:32] Speaker 1: just give your body energy, also affects your brain and
[0:36] Speaker 1: your feelings. Some foods can actually help you feel happier, calmer,
[0:42] Speaker 1: and more focused. Others might make you feel tired, anxious,
[0:49] Speaker 1: or even a little down. Science now shows that our
[0:54] Speaker 1: brain and body are deeply connected. What you eat can
[0:59] Speaker 1: change the way your brain works. Some foods help your
[1:03] Speaker 1: brain make more feel good chemicals like serotonin and dopamine.
[1:09] Speaker 1: Other foods support your gut health. Did you know your
[1:13] Speaker 1: gut makes many of your mood related hormones. In this
[1:19] Speaker 1: podcast will talk about ten simple and tasty foods that
[1:24] Speaker 1: can boost your mood. These aren't strange or hard to
[1:28] Speaker 1: find foods. You'll probably find most of them in your
[1:32] Speaker 1: kitchen or at your local store. So if you want
[1:35] Speaker 1: to feel better, think more clearly, and have more energy,
[1:41] Speaker 1: keep reading. You'll learn how small changes to your meals
[1:46] Speaker 1: can make a big difference. In how you feel every day.
[1:50] Speaker 1: Asterisk asterisk. Let's dive deep into how what you eat
[1:56] Speaker 1: can directly affect how you feel. These ten foods don't
[2:02] Speaker 1: just nourish your body. They actively support brain function, hormonal balance,
[2:09] Speaker 1: and gut health, all of which are essential for maintaining
[2:13] Speaker 1: a positive mood. One fatty fish, salmon, mackerel, sardines. Fatty
[2:21] Speaker 1: fish like salmon, mackerel, sardines, and trout are incredibly rich
[2:28] Speaker 1: in omega three fatty acids, specifically epa icosapentinoic acid, and DHA.
[2:37] Speaker 1: These essential fats play a vital role in brain health
[2:42] Speaker 1: and emotional well being. Our brain is made up of
[2:46] Speaker 1: nearly sixty percent fat, and omega three's south are crucial
[2:51] Speaker 1: building blocks of brain cell membranes. Several studies have shown
[2:56] Speaker 1: a strong correlation between low levels of omega three and
[3:01] Speaker 1: increased risks of depression and anxiety. Omega three s also
[3:09] Speaker 1: help regulate neurotransmitters like serotonin and dopamine, which are directly
[3:15] Speaker 1: involved in mood regulation. Moreover, Okay, fatty fish contains vitamin D,
[3:23] Speaker 1: another important nutrient that supports mood health. Many people suffer
[3:28] Speaker 1: from seasonal mood dips. Due to low sunlight exposure, which
[3:33] Speaker 1: reduces vitamin D levels in the body. Including fatty fish
[3:38] Speaker 1: in your weekly diet at least twice a week can
[3:42] Speaker 1: help combat these deficiencies and support emotional balance. Two. Dark
[3:50] Speaker 1: chocolate seventy percent cocoa or higher. Dark chocolate isn't just
[3:56] Speaker 1: a delicious treat. It's also a scientific proven mood booster. First,
[4:03] Speaker 1: it contains several mood enhancing compounds, including caffeine, theobromine and
[4:10] Speaker 1: onocillithanolamine substance chemically similar to cannabinoids that can produce feelings
[4:16] Speaker 1: of pleasure. More importantly, dark chocolate contains flavonoids, a group
[4:23] Speaker 1: of plant based antioxidants that improve brain function by increasing
[4:29] Speaker 1: blood flow to the brain and reducing inflammation. Dark chocolate
[4:36] Speaker 1: can also trigger the brain to release endorphins, the feel
[4:40] Speaker 1: good hormones. Additionally, it can boost serotonin production, a key
[4:47] Speaker 1: neurotransmitter that helps stabilize mood and feelings of well being.
[4:52] Speaker 1: But it's important to choose chocolate with at least seventy
[4:57] Speaker 1: percent cocoa to maximize the health benefits and reduce added sugars.
[5:04] Speaker 1: A small piece of day can go a long way
[5:07] Speaker 1: in lifting your spirits without causing a sugar crash. Dot
[5:11] Speaker 1: Three berries, blueberries, strawberries, raspberries. Berries are among the most
[5:18] Speaker 1: antioxidant rich foods available. Blueberries in particular, are loaded with
[5:26] Speaker 1: anthocyaninsa type of flavonoid that gives berries their vibrant color
[5:31] Speaker 1: and also protects brain cells from oxidative stress. This matters
[5:38] Speaker 1: because oxidative stress and chronic inflammation are both linked to
[5:42] Speaker 1: the development of mood disorders like depression. Additionally, berries contain
[5:49] Speaker 1: high levels of vitamin C, which helps reduce cortisol, the
[5:53] Speaker 1: body's primary stress hormone. Consuming foods rich in vitamin sline
[6:00] Speaker 1: ze ce can lower feelings of stress and anxiety. Berries
[6:05] Speaker 1: are also high in fiber, which supports a healthy gut microbiome.
[6:11] Speaker 1: Since the gut and brain are closely connected through the
[6:14] Speaker 1: gut brain axis, better gut health can lead to improved
[6:19] Speaker 1: mood and mental clarity. Try incorporating a handful of mixed
[6:24] Speaker 1: berries into your breakfast smoothie, yogurt, or oatmeal to start
[6:29] Speaker 1: your day with a mental health boost. Four Leafy greens spinach, kale,
[6:37] Speaker 1: swiss chard. Leafy greens are a powerhouse of nutrients that
[6:42] Speaker 1: play a major role in supporting brain function and emotional
[6:47] Speaker 1: well being. They are especially rich in fol eight vitamin
[6:51] Speaker 1: B nine, which is vital for the synthesis of serotonin, dopamine,
[6:58] Speaker 1: and norapine freeing, three major neurotransmitters that regulate mood. Low
[7:04] Speaker 1: levels of folate have been linked to depression and fatigue
[7:08] Speaker 1: in multiple clinical studies. Spinach, kale and swiss chard also
[7:14] Speaker 1: contain magnesium, mineral that many people unknowingly lack. Magnesium helps
[7:22] Speaker 1: regulate the body's stress response system and supports a calm
[7:28] Speaker 1: relaxed Statenesium deficiency can lead to increased irritability, insomnia, and
[7:36] Speaker 1: symptoms of anxiety. These greens also contain antioxidants like lutean
[7:44] Speaker 1: and xiac scynthin, which not only protect the eyes, but
[7:48] Speaker 1: also reduce inflammation in the brain. Including leafy greens in soups, salads,
[7:56] Speaker 1: or smoothies can be an effortless way to improve your mood.
[8:01] Speaker 1: Naturally do five nuts and seeds, Almonds, walnuts, flax seeds,
[8:08] Speaker 1: chia seeds. Nuts and seeds are excellent sources of plant
[8:13] Speaker 1: based protein, fiber, and height healthy fats. Walnuts in particular
[8:21] Speaker 1: are one of the richest plant sources of Omega three,
[8:24] Speaker 1: fatty acids, which are essential for reducing inflammation and supporting
[8:30] Speaker 1: brain health. Almonds contain high levels of vitamin E, an
[8:35] Speaker 1: antioxidant that helps prevent oxidative stress in the brain. Many seeds,
[8:42] Speaker 1: such as flax seeds, pumpkin seeds, and chia seeds, are
[8:47] Speaker 1: rich in magnesium and zinc. These minerals have a common
[8:51] Speaker 1: effect on the brain and are crucial for maintaining a
[8:55] Speaker 1: stable mood. Zinc in particular, is involved in hundreds of
[9:02] Speaker 1: enzymatic reactions in the brain and plays a role in
[9:06] Speaker 1: neural plasticity, the brain's ability to adapt and grow. Snacking
[9:13] Speaker 1: on a handful of mixed nuts or adding seeds to
[9:16] Speaker 1: your morning cereal smoothies or salads can provide both a
[9:21] Speaker 1: nutritional punch and a moodlift dot asterisk asterisk six bananas.
[9:29] Speaker 1: Bananas are often overlooked as a mood boosting food, but
[9:34] Speaker 1: they're surprisingly effective. They are rich in vitamin B six,
[9:40] Speaker 1: which helps your body synthesize serotonin and dopamine's, major neurotransmitters
[9:47] Speaker 1: involved in mood regulation. A lack of B six can
[9:52] Speaker 1: result in irritability, fatigue, and even depression. Bananas also contain tryptafan,
[10:00] Speaker 1: an amino acid that is converted into serotonin in the body.
[10:04] Speaker 1: Combined with the fruits, natural sugars, and fiber, bananas offer
[10:11] Speaker 1: a steady release of energy and help regulate blood sugar levels.
[10:17] Speaker 1: This helps avoid the mood swings associated with sugar crashes.
[10:22] Speaker 1: In addition, bananas are a good source of prebiotics, nondigestible
[10:27] Speaker 1: fibers that feed the good bacteria in your gut. A
[10:31] Speaker 1: healthy gut can positively influence your emotional well being, making
[10:37] Speaker 1: bananas a perfect on leigo snack for both physical and
[10:41] Speaker 1: mental energy. DOT seven eggs. Eggs are among the most
[10:48] Speaker 1: nutrient dense foods you can eat. They're an excellent source
[10:53] Speaker 1: of high quality protein and contain a wide range of
[10:57] Speaker 1: vitamins and minerals that are critical for brain health. One
[11:02] Speaker 1: of the most important nutrients in eggs is choline, which
[11:06] Speaker 1: is essential for the production of acetylcholine, a neurotransmitter involved
[11:13] Speaker 1: in memory and mood regulation. Eggs also contain vitamin D
[11:19] Speaker 1: B twelve and selenium mal of which are known to
[11:23] Speaker 1: have mood stabilizing properties. Vitamin D, often called the sunshine vitamin,
[11:30] Speaker 1: supports serotonin production. B twelve deficiency has been linked to
[11:36] Speaker 1: depression and cognitive decline, while selenium acts as a powerful
[11:41] Speaker 1: antioxidant protecting brain tissue from damage. Including eggs in your
[11:48] Speaker 1: daily breakfast can help stabilize your mood throughout the day. Scrambled,
[11:54] Speaker 1: oiled or in an omelet with vegetables saw a versatile
[12:00] Speaker 1: an easy addition to a mood friendly diet. DOT eight
[12:05] Speaker 1: Fermented foods, yogurt, kifer, kimchi, souerkraut. Fermented foods are rich
[12:12] Speaker 1: in probiotics live bacteria that help maintain a healthy gut microbiome.
[12:20] Speaker 1: There's increasing scientific evidence that your gut health can significantly
[12:26] Speaker 1: influence your mental health. This is due to the gut
[12:30] Speaker 1: brain axis, a complex communication system between the gastro intestinal
[12:36] Speaker 1: tract and the brain. A healthy gut produces more neurotransmitters
[12:43] Speaker 1: like serotonin, which is actually produced mostly in the gut
[12:47] Speaker 1: and helps regulate inflammation throughout the body. Fermented foods like yogurt, kifer, kimchi, souerkraut, miso,
[12:58] Speaker 1: a coup, and tempa are not only tasty, but also
[13:02] Speaker 1: support digestion and mood. Regular consumption of probiotics has been
[13:09] Speaker 1: linked to lower levels of stress, anxiety, and depressive symptoms.
[13:14] Speaker 1: Co Couding a small serving of fermented foods with meals
[13:20] Speaker 1: can help balance gut bacteria and boost emotional well being
[13:25] Speaker 1: over time. Asterisk asterisk nine dot Green tea dot Green
[13:31] Speaker 1: tea has long been celebrated in Asian cultures for its
[13:36] Speaker 1: calming and rejuvenating properties. One of the key compounds in
[13:41] Speaker 1: green tea is althionine, an amino acid known for its
[13:46] Speaker 1: ability to promote relaxation without sedation. It increases alpha wave
[13:52] Speaker 1: activity in the brain, which is associated with a calm,
[13:56] Speaker 1: yet alert mental state. Dot Green tea all also contains
[14:01] Speaker 1: a small amount of caffeine, enough to enhance focus and
[14:05] Speaker 1: mood without causing the jitteriness often associated with coffee. The
[14:12] Speaker 1: combination of alphionine and caffeine can improve mood, cognitive function,
[14:19] Speaker 1: and reduce stress levels. Drinking green tea in the morning
[14:24] Speaker 1: or during a mead afternoon break can provide a gentle
[14:28] Speaker 1: mental boost and help you stay calm and centered throughout
[14:35] Speaker 1: the day. Adding a slice of lemon or a teaspoon
[14:39] Speaker 1: of honey can make it even more enjoyable. Asterisk ten.
[14:46] Speaker 1: Sweet potatoes. Sweet potatoes are a complex carbohydrate, meaning they
[14:52] Speaker 1: release energy slowly and help maintain stable blood sugar levels.
[14:59] Speaker 1: This is important because fluctuations in blood sugar can lead
[15:03] Speaker 1: to mood swings, irritability, and fatigue. They're also rich in fiber,
[15:10] Speaker 1: vitamin C, potassium A, and beta carotina, powerful antioxidant that
[15:18] Speaker 1: the body converts to vitamin A dot. Sweet potatoes support
[15:23] Speaker 1: brain health by providing a steady source of glucose, the
[15:28] Speaker 1: brain's main fuel. They also contain magnesium, which, as mentioned earlier,
[15:35] Speaker 1: has mood stabilizing effects. Furthermore, sweet potatoes are anti inflammatory,
[15:43] Speaker 1: which helps combat the systemic inflammation often linked to depression
[15:48] Speaker 1: and anxiety. Whether baked, roasted, or mashed, sweet potatoes are
[15:54] Speaker 1: a tasty and comforting addition to your meals that also
[15:59] Speaker 1: contribute to emotional balance and mental clarity. Finally, your brain
[16:05] Speaker 1: is deeply influenced by what you eat. Nutrient trich whole
[16:11] Speaker 1: foods can significantly improve your mental and emotional well being.
[16:17] Speaker 1: The foods listed here not only help support your physical health,
[16:22] Speaker 1: but also work behind the scenes to keep your mood stable,
[16:27] Speaker 1: your mind clear, and your energy balanced. It's important to
[16:32] Speaker 1: remember that no single food is a magic bullet for happiness,
[16:37] Speaker 1: but a consistent pattern of healthy eating, full of variety, color,
[16:42] Speaker 1: and nutrition can make a powerful difference in how you
[16:47] Speaker 1: feel day to day. Combine these mood boosting foods with
[16:53] Speaker 1: regular exercise, good sleep, and mindfulness practices, and you'll be
[16:59] Speaker 1: giving your body and brain the tools they need to thrive.

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