Talk About Health

Hygiene

• Be extra careful about personal hygiene
• One of the biggest concerns in foody hygiene is the problem of cross-contamination.

Unhygienic

Unhygienic food will cause illness.

Diarrhoea /ˌdaɪəˈrɪə/

Symptoms include diarrhoea and vomiting.

diabetes /ˌdaɪəˈbiːtiːz/

It supports our immune system, protects against heart disease and diabetes.

asthma /ˈæsmə/

The causes of asthma are not fully known but it is partly an allergic condition.

frostbite /ˈfrɒstbaɪt/

• When they rescued him he was suffering from frostbite.
• His toe were damaged by frostbite.
• I really don't want to get frostbite.

cotton swab

They take a small tissue sample from the inside of the mouth with a cotton swab.

thermometer

• All you need is a mercury thermometer, which you keep by your bed.
• I prefer to use a digital thermometer.

physician

• If in doubt, consult your personal physician.
• She recently qualified as a physician.

surgeon

• I discussed the operation with the surgeon
• Unfortunately, the treatment involves the surgeon's knife.

dentist

Visit your dentist twice a year for a check-up.

psychologist

• I recommended he see a psychologist.
• I could be a criminal psychologist.

therapist

• I advised him to see a therapist.
• Although many males are therapists, the sector is female dominated.

marijuana

The man has five grams of marijuana in his sweatshirt pocket.

Drugs

Name	Picture	Sentence
fentanyl /ˈfentənɪl/		Overdose deaths among teenagers have skyrocketed, largely because of fentanyl.
marijuana /ˌmærəˈwɑːnə/ cannabis /ˈkænəbɪs/		If smoke marijuana , your brain is going to not function well anymore on one single consumption.
cocaine /kəʊˈkeɪn/		Of course, coca can also be processed to make cocaine, so the coca leaf has an ambiguous /æmˈbɪɡjuəs/ status in Colombia /kəˈlʌmbiə/. Yet even so, global government efforts to eradicate /ɪˈrædɪkeɪt/ cocaine brough stigma /ˈstɪɡmə/ to the coca leaf over the last half century or so.

Hormones /ˈhɔːməʊn/

Name	Phrases	Sentence
melatonin /ˌmeləˈtəʊnɪn/	sleep hormone melatonin the floodgate of melatonin the secretion/sɪˈkriːʃn/ of melatonin	The circadian/sɜːˈkeɪdiən/ rhythm - this internal circuitry /ˈsɜːkɪtri/ that guides the secretion of the essential sleep hormone melatonin - that circuitry is significantly influenced by natural sunlight in our environment. When the sun comes up, that shunshine that we're able to get by going outside stops the floodgates of melatonin, the sleep hormone, and switches the on phase of our circadian rhythm. And then conversely, going into a cool, dark environment is what allows for the secretion of melatonin.
adrenaline /əˈdrenəlɪn/	You'll have a release of stress hormones like cortisol and adrenaline. I would say the colder you do it, you will get more of that intense adrenaline responses.
cortisol /ˈkɔːtɪsɒl/	You'll have a release of stress hormones like cortisol and adrenaline.

Disease

Phrases	Sentence
heat stroke /strəʊk/ = sun stroke
hypothermia /ˌhaɪpəˈθɜːmiə/	Along with hypothermia and these other kind of obvious risks is this phenomenon called the after drop.
Raynaud's disease

effect vs affect vs impact vs influence

「影響」英文是？effect, affect, influence 差在哪？

Phrases	Sentence
to affect /əˈfekt/ sth	It is possible that some of these factors that are stereotypes influence who gets chosen to be CEO, but they don't actually affect performance once you are a CEO. Smoking will affect your health. Your thoughts and emotions can affect your health. The divorce affected every aspect of her life.
对...造成影响 have an effect /ɪˈfekt/ on cause an effect on	Exercise can bring positive effects. Even minor head injuries can casue long-lasting psychological effects. Nutrition has a major effect on the body Your thought and emotions can have an effect on your health. The divorse had an effect on every aspect of her life.
效果 side effect take effect	Do you know the side effect of this medicine? The medicine started to take effect after a few minutes.
对某人/某事造成巨大的影响，冲击 to impact sth to impact on sth	Her father's death impacted greatly on her childhood years. Falling export/ɪkˈspɔːt; ˈekspɔːt/ rates have impacted the company's performance.
have/make an impact on sth	The major impact of this epidemic worldwide is yet to come. This decision will have a disastrous /dɪˈzɑːstrəs/ impact on foreign policy. Her speech made a profound impact on everyone.
思想上的影响 to influence sth	It is possible that some of these factors that are stereotypes influence who gets chosen to be CEO, but they don't actually affect performance once you are a CEO. My dad influenced me to be a teacher. The angry crowds could influence the government.
have a influence over 对某事/某单位/某人有影响力 have a influence on 影响某人做某事，影响某个情况的发展与发生 to be a influence	He has a huge amount of influence over the city council. He had a major influence on the development of morden painting. She has been a big influence on me in my career.

allow vs enable

Phrases	Meaning	Sentence
allow sb to do sth	let sb/sth do sth	Should children not be allowed to make noise under any circumstances? Walmart has finally stopped allowing people to buy gift cards with their Walmart gift cards.
allow sb to do sth allow for sth	make possible	Cheap air travel is allowing more people to fly Going into cool, dark environment is what allows for the secretion of melatonin /ˌmeləˈtəʊnɪn/. The typical 9 to 5 p.m. window allows us to align our sleep with the pattern of light and darkness in our environment. This allows us to not be engulfed by them but to seem them with distance and openess. I love that because that allows you to naturally experience gratitude. when you just look a little wider and bigger, there are so many things within our periphery /pəˈrɪfəri/ that allow us to genuinely /ˈdʒenjuɪnli/ experience thanks and awareness.
enable

rather than vs instead of

「rather than」正確用法是？跟 instead of 差在哪？

Phrases	Sentence
rather than	So rather than taking them seriously, being really aware that my thinking is governed by sadness rather than the reality at hand. Rather than telling yourself you're not or trying to convince yourself, really seeing that for what it is. It's just a noise. If you have a sense of humor rather than a sense of defeat, then that's a good clue that you're on the right track. If you do something like do some jumping jacks, and then you can attribute your physical symptoms of stress to that exercise you're doing rather than predicting and rehearsing /rɪˈhɜːsɪŋ/ all of the ways things will continue to be terrible. So Rather than feeling overwhelmed, really picking one thing you want to try to do to move closer to your goals. So rather than making things feel really overwhelming by being too ambitious, just being really clear on one thing that you can do that will be realistic and within reach. So rather than waiting to be in a really tough situation and trying to get yourself out of it, there are things we can do in advance. So rather than just leaning on quick things in difficult moments, we also want to set ourselves up to feel like our day-to-day life is more enjoyable and more livable and setting up for success. Subsequent attempts to access the deallocated memory cause an immediate memory exception rather than a blind access into memory that might now hold other data.
instead of	The result may be very large, so you need to return a string instead of an integer/ˈɪntɪdʒə(r)/. Instead of focusing on practical career options, he spent his life chasing rainbows and never achieved stability. Instead of avoding the issue, he decided to take the bull by the horns and address the problem head-on. Why do some people like to read news on the Internet instead of on TV? Why do some people choose to order takeout instead of eating in restaurants? The X86_64 CPU artchitecture stores return address on the stack, instead of in a link register, so you can't trace the origin of the bad function pointer on X86_64 CPUs.

sleep vs asleep vs shuteye vs slumber vs nap vs nod off

Phrases	Sentence
sleep	How are you sleeping these days? I guess we could all be sleeping a little better. Sleep has a huge impact on our health. One that stuck out to us is that it doesn't matter what time of day you sleep. I sleep four hours a night, and I feel great. Sleep is a consequence of the human condition.
asleep	It's a myth that a good sleeper would be able to hit the pillow and fall asleep right way. Being able to fall asleep anywhere, any time is not necessarily a good thing.
sleep-deprived	It might just be a sign that you're sleep-deprived.
shuteye	You getting enough shuteye?
slumber	New year seems like a good time to get this whole slumbering thing under control.
nap	There are reports of him taking very extended naps in the afternoon. If you're not getting enough sleep - will likely be replying on naps.
nod /nɒd/ off	Back in my day, if you had some kids over for a sleepover and they're watching a movie and one of them nodded off and fall asleep, you wouldn't think twice.
sleepover	Back in my day, if you had some kids over for a sleepover and they're watching a movie and one of them nodded off and fall asleep, you wouldn't think twice.

sport vs exercise vs workout

Phrases	Meaning	Sentence
sport	需要用到技能、有竞争性的运动或体育比赛	do you do any sports as a child? What sports do young people like to do now?
exercise /ˈeksəsaɪz/	泛指一般的强身健身的运动(不可数名词)， 也可以指单一动作、某一种特定方式的运动，在健身房做的单一动作，或者针对身体的某个部位做加强运动(可数名词).	I need to make time for regular exercise - maybe I can go to the gym before work. Do people in your country like to do exercise after work? What are the benefits of doing exercise? Regular exercise is essential in maintaining a healthy body. Exercise burns calories and helps to build healthy bones and muscles. Government should promote a healthy diet and regular exercise. Stress can be reduced by taking regular exercise and eating a healthy diet. Exercise can bring positive effects. Exercising within four hours of bedtime will disturb your sleep, and that's a myth. We've really said for many, many years in sleep, avoid exercise close to bedtime. There are so many benefits of exercise, not only from health and well-being or mental health or physical health, but also our sleep health. Basically, exercise releases endorphines /ɛnˈdɔːfɪn/, which are mood elevators, and that can help with the No.1 cause of sleep difficulties, which is stress. Making time for exercise is critical as many days of the week as possible - breaking a sweat. It's OK to exercise before bed, Maybe don't get too intense about it. Running is good exercise. It's very important to do some stretching exercises before swimming.
workout	a period of physical exercise, 一段时间的运动或是由多项运动组合而成的健身菜单，为了某项竞赛型运动而做的训练运动(可数名词)	It is OK to exercise before bed, May be don't get too intense about it. But if that's when you can squeeze in your workout, do it. And so if that's the only time that you can get a workout in, then by all means carry on and go for that. I do like this bacause this really kind of empowers people that maybe only have time to work out right before bedtime or in the evening hours. It gives them license to do so. She works out at the gym twice a week. He does a 30-minutes workout every morning. His workout includes weightlifting and running.

counterfeit vs fake bogus vs knock off vs pirate vs forgery

Phrases	Meaning	Sentence
counterfeit /ˈkaʊntəfɪt/		Ed Ternan knows the damage counterfeit pills can cause.
fake	It was all fentanyl and just insert filler powder. I was a completely fake pill.
bogus /ˈbəʊɡəs/
knock off
pirate /ˈpaɪrət/
forgery /ˈfɔːdʒəri/

Go to the doctor

【看病英文】健檢、看醫生、回診等英文怎麼說？

Meaning	Phrase	Sentence
看医生	go to see the doctor go to the doctor see the doctor I have a doctor's appointment.	My brother caught a cold and went to see the doctor yesterday. Nancy has an appointment with her doctor this afternoon.
吃药	take the medicine	I have to take the medicine every four hours Take some medicine, get some rest, and you will be fine.
体检	physical check-up check-up physical examination /ɪɡˌzæmɪˈneɪʃn/ get a physical	I have scheduled a physical check-up My parents went to the hospital for regular check-ups. A routine physical examination ensures that you stay in good health.
回诊	a follow-up appointment a return appointment	Our receptionist /rɪˈsepʃənɪst/ will help you schedule a follow-up appointment. The patient called the clinic to change the return appointment.
住院 ｜ stay in the hospital be admitted to the hospital be hospitalized	He broke his leg after falling off the stairs and had to stay in the hospital for several weeks. She was admitted to the hospital yesterday. I hope we can visit her soon.
出院	be discharged from the hospital	The patient was discharged from the hospital after treatment.
诊所	go to the clinic	I usually go to the clinic around the corner when I catch a cold.
医院	go to the hospital	My cousin works in the hospital near my house.
急诊室	Emergency Room (ER)	She had a high grade fever and was rushed to the emergency room.
加护病房	Intensive Care Unit (ICU)	We are worried that there are not enough ICU beds.

try vs try out

Phrase	Meaning	Sentence
try to do sth		Essentially, what happens when you get in the water is your body is going to try to defend itself. You want to try to heat yourself up from the inside. After name and contract info, you're going to try to paint a picture of what makes you a good fit for this role. Guard Malloc try to crash your application at the specific point where a memory error occurs. When I'm feeling down, I try to remember to count my blessings and be grateful for what I have. Bonnie says don't try to schedule the conversation. Depending on where you are today, if you're maybe sleeping six hours, the best way to try to get into the recommended range and then figure out where you are when it comes to your personal sleep need is to start tonight. So rather than feeling overwhelmed, really picking one thing that you want to try to do to move closer to your goals.
try not to do sth		As always, try not to look at your phone in bed.
try sth		We've spend decades over-exaggerating the risks of drugs by sending this message that the most dire consequences of the drug use are guaranteed to happen, even if you try something once. If your mind is feeling all squirrely, try a mind reset. But the people who practice plunging revel in it, and they'll give you tons of reasons why we should try it.
try your/my best
try and [do] sth	In spoken English try can be used with and plus another verb, instead of with to and the infinitive. In this structure, only the form try can be used, not tries , trying or tried	I'll try and get you a new one tomorrow. Try and finish quickly. Now you might want to shake that kid. You might want to try and wake her up.
try out	“Try out” means “test.” "Try out" means to put something to the test through a series of operations to see if it will satisfy the needs to which it will be put. The adverb “out” adds the meaning of "thoroughly."	They are trying out a new presenter for the show. They basically ran an experiement to try out hybrid work among knowledge workers at a company in China. I'm also some one who likes to exercise, likes to look for kind of intense things to try out. Let's say you want to try it out. How should you actually get started? How cold are we talking? Like, is there an ideal temperature to try this out at?

help

Phrase	Sentence
help sb	It helps our brains functions.
help sb (to) do sth	You can't say it's a cure as such but it really helps people go from unfunctional to functional. Hopefully, that trial will help us understand, give us some solid evidence to show this actually can be helpful. You want to try to heat yourself up from the inside, and then that actually will help you deal with the immediate effect. Our receptionist will help you schedule a follow-up appointment. A lot of these are really powerful for helping you find peace in the moment, which is, again, what we all need before bed.
help (to) do sth	Creating a collection of objects, pictures, other sorts of mementos /məˈmentəʊ/ that remind you of things being better can help keep you going. If you're looking for another tool to help manage depression or anxiety or just to let off some steam, cold plunging could be it. Exercise burns calories and helps to build healthy bones and muscles. This approach can help save lives at the moment when teens are dying at an alarming rate.
help sb with sth	The studies do show that it consistently helps people with soreness.
help with sth	Basically, the most solid finding is that it can help with regulating blood sugar - your ability to manage blood sugar. Have a plan for when you get out of the water to help with the after drop - towels, blankets.

eyesight

中文	英文
我是近视	I'm near-sighted. I'm short-sighted.
你近视多少度？｜How strong are your glasses? What is your prescription?
我近视350度	Minus three point five.
远视250度 ｜ Plus two and a half.
我有100度散光｜ I've got 100 degrees of astigmatism /əˈstɪɡmətɪzəm/
我以前一直带眼镜｜ I used to wear glasses.
我刚做完飞秒手术	I just had a laser femtosecond /ˈfemtə(ʊ)sekənd/ surgery.

Brochure /ˈbrəʊʃə(r)/ vs Leaflet /ˈliːflət/ vs Pamphlet /ˈpæmflət/

Brochure, leaflet, pamphlet 有什么区别？

A brochure usually looks like a magazine - it's printed on paper, it usually has a soft cover, it can be quite thick, and usually has lots of pictures. So that's what they look like.

Brochures are for promotion.

• This hotel is nothing like the one in the brochure! I want refund.
• I picked up some brochures so we can choose where we want to go - they're so many options.

A leaflet is usually only one piece of paper - it might be folded, or have text and pictures on both sides - but it's usually only one piece of paper.

That can be information about anything - local service, health advice, how to get to places, products to buy. So, the important thing about a leaflet is that it's made out one piece of paper - it can be used for anything while a brochure is only really used for one thing.

• You can find out all about the museum in this leaflet.
• We've made a leaflet to give people the addresses of all the local doctor's surgeries.

We had a "brochure" that can be quite thick, and we had a "leaflet" - that's usually one piece of paper. Finally, we're going to look at "pamphlet" - now, that's somewhere in the middle. A pamphlet usually has a few pages.

We often use the word 'pamphlet' to describe a short publication that gives someone's opinions on a topic and often tries to convince people to agree with them. Libraries sometimes have collections of pamphlets.

• He wrote a pamphlet to explain why the river had become polluted.
• The historian wanted to look at some old pamphlets.

phrasal verbs

phrase	sentence
twist off	twist off the bottle cap
tear open	tear open the package
spread out	spread out the pamphlet /ˈpæmflət/
untie	untie the shoelace /ˈʃuːleɪs/
switch on	switch on the computer

no or not

No and not are the two most common words we use to indicate negation. We use no before a noun phrase, We use not with any other phrase or clause.

How to talk to teens about drugs

Phrases	Sentence
abstinence/ˈæbstɪnəns/-only	Those DARE presentation and TV PSA's were part of a decadelong abstinence-only campaign around drugs.
The thing is,	The thing is, research has long shown only telling kids to just say no doesn't have a significant impact on drug use.
overdose/ˈəʊvədəʊs/, skyrocket/ˈskaɪrɒkɪt/, fentanyl/ˈfentənɪl/	Overdose deaths among teenagers have skyrocketed, largely because of fentanyl.
in an emergency	How to respond in an emergency.
die of die from	Charlie, his youngest son, died of an overdose at the beginning of the pandemic. Many of those teens died from taking fentanyl-laced counterfeit pills that didn't come from any pharmacy
Percocet	He sought a Percocet, and he was told what he was getting was a Percocet.
have a afternoon to kill	He had kind of an afternoon to kill, waiting for a telephone job interview.
except it wasn't	Except it wasn't
It was a total shock.	It was a total shock.
fellow bereaved/bɪˈriːvd/ parents	We actually call it among some of our fellow bereaved parents the WTF moment - what's the fentanyl.
minefield	The drug landscape today is more like a minefield, where in the past it might be - have been described more like a path where you could get off on the wrong track. Now the risk is today, immediate, and there may not be any warning signs.
drug traffickers/ˈtræfɪkə/	Chemicals have replaced plants as the raw material of choice for drug traffickers and that trend is not going to go away.
a potent/ˈpəʊt(ə)nt/, synthetic opioid /ˈəʊpiɔɪd/, according to doctor's orders	Fentanyl is one of those chemicals. It's a poent, synthetic opioid that can be really dangerous, even deadly, when it isn't used according to doctor's orders and it's contributing to an overdose crisis.
The number of ... tripled from ... to ...	The number of teen overdose deaths related to fentanyl nearly trippled from 2019 to 2021.
-laced	Many of those teens died from taking fentanyl-laced counterfeit pills that didn't come from any pharmacy.
It's typically ...	It's typically a kid who went to bed and took a pill.
That's very imporant for sb to do sth.	That's very important for parents to be aware of.
tenet, in the first place	The first tenet of harm reduction, and the most important way to reduce your harm, is not to use in the first place. The first tenet of harm reduction is to explain why it's not a good idea to use at all.
adolescents /ˌædəˈles(ə)nt/ and young adult	She studies health-related decision-making among adolescents and young adults. Adolescents and young adult are either using drugs, or they are in a circumstance where their friends or their peers are.
stop or cut back. work on doing sth	The second is if you are using, let's work on trying to either stop or cut back .
far cry	This is a far cry from the drug education of prior decades like the D.A.R.E program.
be lectured, in elementary/ˌelɪˈmentri/ school	And like many listeners, I remember being lectured by a D.A.R.E officer when I was in elementary school.
not only ... we also
caveat /ˈkæviæt/	The caveat here is that more studies need to be done.
at an alarming rate	This approach can help save lives at the moment when teens are dying at an alarming rate.
acknowledge sth	I think some listeners are going to find this surprising because if starts by acknowledging an uncomfortable reality.
either...or..., in a circumstance /ˈsɜːkəmstəns/	Adolescents and young adults are either using durgs, or they are in a circumstances where their friends or their peers are.
know all about sth, when it comes to ...	Bonnie know all about teaching young people how to reduce their risks when it comes to drugs.
a high school curriculum /kəˈrɪkjələm/	Her lab has a high scool curriculum called Safty First.
There is no evidence that suggest..	There's no evidence that suggest that if we talk to people about harm reduction, they're more likely to use.
if anything, it's the opposite, we are concerned	If anything, it's the opposite, because now they'are understanding the real evidence behind what they're using and why we're concerned.
parents and caregivers	Once you're familiar with the idea of harm reduction, the next step is for parents and caregivers to talk to their kids about it.
a big converstaion, be overwhelmed, an ongoing conversation, a one-time lecture, schedule the converstaion, organically	But that's kind of a big conversation to have. I'm sure a lot of people are going to be overwhelmed and unsure where to start. So our third takeway - this should be an ongoing conversation, not a one-time lecture. If you aren't sure where to start, Bonnie says don't try to schedule the conversation. Instead, let it come up organically. Remember, this isn't a one-time lecture. It's an ongoing dialogue.
approach, open mind, a sense of curiosity	Basically, approach your kids with an open mind and a sense of curiosity.
gain their trust	And this is crucial - gain their trust.
under any circumstances, taboo, convery to, get exposed to	You don't want to make, under any circumstances, speaking about drugs a taboo, because you want to encourage children or adolescents to convey to their parents when they get exposed to a drug or not.
shut a conversation down, discourage sb from doing sth	So avoid saying things like you aren't using drugs, are you? That kind of statement can shut a conversation down or discourge your teen from coming to you for help or advice in the future.
don't necessarily , encountering	You don't necessarily need to wait until your kids are old enough to be encountering these drugs.
enter adolescence.	Nora says it's better to start before your kids enter adolescence.
imprinting, be trusting of sb	That's when you can have a larger likelihood of being successful in imprinting children when they are so much more trusting of their parents.
a second grader , a 10th grader, be same as, early on	The conversation you have with a second grader isn't the same as what you'd say to a 10th grader, But Ed says there are still valuable lessons you can start teaching early on.
a two-way street	The conversation should also be a two-way street.
invincible, sink in	A lot of teens feel, well, invincible. So the threat of harm to themselves doesn't really sink in. What sinks in more is, you would not like this to happen to anyone you care about, right?
be informed about sth	We are getting really informed about what's going on.
don't done a good job of that .	Historically, adulsts haven't done a good job of that.
over-exaggerating the risks of sth, send the message,the more dire consequences of sth	We've spent decades over-exaggerating the risks of drugs by sending the message that the most dire consequences of drug use are guaranteed to happen, even if you try something once.
smoke marijuana /ˌmærəˈwɑːnə/	If smoke marijuana , your brain is going to not function well anymore on one single consumption.
consequences	Kids stop trusting what adults say about drugs because they aren't immediately seeing the consequences.
in a moment today	That's a huge problem because we are in a moment today where a single pill laced with fentanyl can actually kill you.
cry wolf	If you cry wolf too many times, when the wolf really comes, no one is paying attention. And this is, I fear, where we are a little bit with the fentanyl.
cannabis/ˈkænəbɪs/ , recreationally, be up to	A lot of adults use cannabis and alcohol recreationally, and teenagers are smart. They know what their parents are up to.
the risks and the benefits, have real medicinal/məˈdɪsɪnl/ value	Being honest also includes explaining both the risks and the benefits of drugs, because come drugs have real medicinal value.
run the risk of	But if you use them improperly, you run the risk of becoming addicated or overdosing.
dose and dosage, edible/ˈedəb(ə)l/ , ibuprofen /ˌaɪbjuːˈprəʊfen/	We also talk about dose and dosage, that it's important - we wee this a lot with edibles, for example - young people taking too much and not realizing that they've had too much. If you are going to use, use the minimal amount to feel the effect that you want. And that's true with ibuprofen or any other drug.
in groups, with friends, Narcan	So using drugs in groups, using drugs with friends, and then making sure that the peer or your friend you're with knows how to administer Narcan.
nasal /ˈneɪz(ə)l/ spray, under the brand name	That brings us to one of the most important tools to have in this situation - the opioid reversal medication naloxone /nəˈlɒksəʊn/. It's often sold under the brand name Narcan as a nasal spray.
over-the-counter medication, get ahold of, give it away for free	Naloxone, or Narcan, is an over-the-counter medication, so it's not hard to get ahold of. Some cities are even giving it way for free.
test strips	There's also a way to reduce the risk of an overdose by using fentanyl test strips before taking any drugs.
be propoent of sth	I'm a big proponent of having test strips also in every school, every library, every bar, every place where people gather, where you're likely to encounter durgs.
it's better than not	Test strips aren't perfect, but it's better than not testing your drugs at all.
follow recommendation, outlined, spot an overdose	Even if kids follow all the harm reduction recommendations we've outliend, overdoes can happen, which is why it's important for parents and teens to be able to spot an overdose and do what they can to help.
fall asleep or unconscious, have pinpoint pupils, breath slowly or taking very shallow breaths or not breathing at all, their fingernails or lips turn a bluish color , make gurgling sounds or start vomiting	If some one is falling asleep or unconscious, if they have pinpoint pupils, if they're breathing slowly or taking very shallow breaths or not breathing at all, if their fingernails or lips turn a bluish color, if they make gurgling sounds or start vomiting - these are all signs of an opioid overdose.
back in my day, sleepover , nod off, think twice	Back in my day, if you had some kids over for a sleepover and they're watching a movie and one of them nodded off and fell asleep, you wouldn't think twice. Now you might want to shake that kid. You might want to try and wake her up. And if you can wake her up, no problem. But if you can't, you quickly move into the next step. Which is calling 911.
hesitate, get sb involved.	And some teens might hesitate to get the police involved.
Good Samaritan Law, have sth in possession, bust sb , confiscate	If varies by state, but most states have a Good Samaritan law, and the Good Samaritan law says that you can call 911 even if you or those around you were taking drugs and/or have the drugs in your possession. And we will not bust you. Police will not come and bust you. They might confiscate the drugs, but they're there to make sure that we are safe, which means calling 911.
put sb on their side to prevent choking if they vomit, administer CPR.	If you have naloxone or Narcan, give it to the person who is overdosing. Then, if they're still breathing, put the person on their side to prevent choking if they vomit. If they're not breathing, administer CPR. Put them on their side.
downside	There's really no downside to talking about drugs and harm reduction strategies with young people.
this isn't only, it's also	Remember, this isn't only about helping your own kids stay safe if they're usign drugs. It's also about teaching your teens to help keep their friends safe.
never become complacement, don't close your eyes to sth	Never become complacement. I mean, what happens is a lot of parents say, no, that will never happen to my child. Don't close your eyes to it because it can happen, and we are seeking it, unfortunately.
as well as	Be honest, including about your own feelings and history with drugs as well as their risks and benefits.
talk through	Know how to spot the signs of an overdose and then talk through what to do if someone is overdosing. Call 911, give the person naloxone or Narcan and put them on their side.

Sleep

Phrases	Sentence
debunk
sleep, shuteye, slumber	How are you sleeping these days? You getting enouth shuteye? I guess we could all be sleeping a little better. I know - you're not suppposed to read the phone in bed. It's just so hard. New year seems like a good time to get this whole slumbering thing under control. Sleep has a huge impact on our health.
pass down, evidence-based	A lot of the information that we have and the knowledge that we have is passed down through our parents or our caregivers, and it might not be evidence-based.
get into	Let's get into some of the myths.
stuck out to us	One that stuck out to us is that it doesn't matter what time of day you sleep.
circadian rhythm, internal circuitry, secretion, sleep hormone melatonim	The circadian rhythm - this internal circuitry that guides the secretion of the essential sleep hormone melatonin - that circuitry is significantly influenced by natural sunlight in our environment.
the floodgate of melatonin, the secretion of melatonin	We are, as human beings, built to repsond to the light in our environment. And when the sun comes up, that sunshine taht we're able to get by going outside stops the floodgates of melatonin, the sleep hormone, and switches the on phase of our circadian rhythm. And then conversely, going into a cool, ideally cool, dark envrionment is what allows for the secretion of melatonin.
play a integral role in, in a very fundamental way, work on overnight schedules or shift schedules, outside the typical 9 to 5 p.m. window, align our sleep with the patterns of light and darkness, diligent and careful about the exposure , a marked increase of concerning health outcomes.	So light plays a really integral role in our ability to sleep in a very fundamental way. And now because of the importance of light, individuals who are working on maybe overnight schedule or shift schedule that are outside the typical 9 to 5 p.m. window that would allow us to align our sleep with the pattern of light and darkness in our environment - unless they are very diligent and very careful about the exposure they get to natural sunlight, those inviduals, unfortunately, face a marked increase for concerning health outcomes.
what kinds of , health outcomes	What kinds of health outcomes are we talking about?
physicians and nurses	Unfortunately, some of the research has shown, in physicians and in nurses, who are commonly working on such schedules, there is an increase for outcomes such as diabetes and breast cancer and others that are concerning.
be implicated in that eqution	And sleep is implicated in that equation as one of the factors that contributes to that increased risks.
be struggle to do sth	So unfortunately, those individuals really struggle to get good sleep and consistent and consolidated sleep that supports their health and well-being.
blackout curtains, in the middle of the day, daytime	So it sounds like it's not enough if you're on that schedule, to have blackout curtains or something like that when you're trying to sleep in the middle of the day becasue you've just been exposed to light, and your body still knows that it's the daytime.
trick your brain, shift workers	Some of the recommendations we give shift workers are to - for instance, a nurse working in the hospital - on the drive home, wear sunglasses to kind of trick your brain that it's not sunrise around you, trying to avoid light in your work envrionment as you approach the end of your shift - avoiding food also, in those early-morning hours before the sun rises, tyring to get home and get consolidated sleep.
a host of other challenges , back and forth	But there are a host of other challenges because, if you're a shift worker and maybe have a family, you likely are having to constantly shift your schedule back and forth between their work schedule and their personal schedule.
so-and-so, fall asleep, a good sleeper	We hear this often, People say, you know, oh, so-and so is able to fall right asleep. They're such a good sleeper. It takes a well-rested, healthy person even about 15 or 20 minutes or maybe a little bit longer to fall asleep. It's a myth that a good sleeper would be able to hit the pillow and fall asleep right way. And this is because sleep really is a process, and falling asleep does take a little bit of time. But it is a myth that falling asleep is a good thing when it's immediate because that's instead really a sign that you are straved for sleep.
starve for, at any opportunity, ate voraciosuly	If you were starved for food and you sat down at any opportunity and had a huge meal and ate voraciously, then that would propably be a sign that you're not getting enough nutriion.
the same thing with	So the samething with sleep.
one night of sleep deprivation	One night of sleep deprivation will have lasting negative effects.
it's not going to be	This is a myth because it's not going to be perfect every night.
every now and then	So every now and then, we might struggle.
consequence	Sleep is a consequence of the human condition.
from time to time, beat yourself up too much	get back on track , as fast as possible
general health	Many adults need only five or few hours of sleep for general health.
sleep four hours a night	I sleep four hours a night, and I feel great.
brag about	Unfortunately, in our society, people often brag about that.
have a long way to do sth	So I think we have a long way to go to really position sleep in our society as a part of daytime performance and success.
a bad rap	Unfortunately, it has a little bit of a bad rap that people who are may be meeting their sleep need or you know, look well-rested are lazy.
anecdotal reports, brag about, take very extended naps	We do have a couple anecdotal reports. Thomas Edison, for instance, would brag about only needing four hours of sleep. What he forgot to mention is that he had a bed in his office, and he would often - there are reports of him taking very extended naps in the afternoon.
stinker	Wow, that stinker
compensatory naps	And so one of the things that is often not talked about is the compensatory naps that individuals - if you're not getting enough sleep - will likely be replying on naps.
hard health outcomes, a sweet spot	If we look at the hard health outcomes and we look at how long people are sleeping, there is a sweet spot, and that's 7 to 9 hours.
as much as they can, as many nights of the week as possible	That's where we see the most optimal health and well-being improved heart health, cardiometabolic outcomes, longevity, brain health into our older years are all in those that are sleeping as much as they can as many nights of the week as possible in that range of 7 to 9 hours and hitting that need, again, as many nights of the week as possible.
Depending on ..., the recommendaed range, figure out	Depending on where you are today, if you're maybe sleeping six hours, the best way to try to get into the recommended range and the figure out where you are when it comes to your personal sleep need is to start tonight.
sleep routine, in bed, in between the sheets	Add just 15 minutes to your overall sleep routine, starting the process to bed a little bit earlier, unplugging from screens, starting your bedtime routine and making sure that you're in bed, in between the sheets, about 15 minutes earlier than usual.
feel refreshed, reach for coffee or energy drinks, inch closer to sth	And if you're able to wake up and really feel refreshed and also have energy through the day and not really be reaching for coffee or other energy drinks in the afternoon, then you're inching closer to your sleep need.
sleep hygiene
associate sth with sb, be contrary to	What's happening is you're in bed. You're starting to associate your bed with things other than sleep, which is actually contrary to some of our key recommendations.
emit heat, keep the body cool	But then you're also maybe looking at a television screen or, worse, a laptop screen. If you have - if that's the only screen you have to watch a show on, then maybe that's on you lap, and that might be something that's, you know, emitting heat, which isn't ideal. We really want to keep the body cool as we approach bedtime.
stressful, cortisol to spike, hinder your ability to fall ssleep	And if what you're watching is stressful, that could also cause your cortisol to spike and hinder your ability to fall asleep.
be soothing to sb	But there's something about the characters in a certain show that is soothing to some people.
	So the only exception to this myth is, If it's not broken ,don't worry about fixing it.
carry on	So if you find falling asleep to a soothing show is relaxing, wonderful. God bless you. Carry on.
nightly news, power down, cut out	But if you find that you're watching the nightly news, and it's stressful, and you're struggling to power down, then this might be something to cut out.
as an alternative	what about, as an alternative, just, like, laying up, sort of staring at the ceiling, mentally flipping through the highlight reel of every mistake you've ever made?
fav	That's my personal fave.
consuming content, responding to emails, get intto the mode, in our workday, it comes to, screeching halt, crawl into bed , go right to sleep	I think this happens to a lot of people because, in our mordern lives, we were consuming content, and were responding to emails. And you get into this mode in our workday. And then suddenly that all comes to a screeching halt at night, and we're supposed to crawl into bed and go right to sleep.
benefit from	So I think one very simple strategy that we could all do and really benefit from is really focusing on one or two really good things that happened in your day.
meditation and relaxation strategies, box breathing, the 4-7-9 technique.	There are also a series of meditation and relaxation strategies, and there are lots of very specific exerciese - box breathing, the 4-7-8 technique.
find peace in the moment	A lot of these are really powerful for helping you find peace in the moment, which is, again, what we all need before bed.
buid in one strategy	So building in one of those strategies could be a really great way to overcome that challenge before bedtime.
the moments before sleep	I like to use the moments before sleep to completely rethink my relationships and think about what I've done.
I hear you	I hear you - right? and sometimes you need a space for that.
make one suggestion,	If I were to make one small suggestion - because if we'were doing that in bed, then we're strating to associate stress and worry and negative things with bed and sleep.
cheesy, a concentrated worry time, be linger in your mind	I know it sounds cheesy, but sometimes we recommend having a concentrated worry time. Give yourself a couple minutes before bedtime to get it all out. And maybe you're writing it down. Cause sometimes, when it just is linger in your mind, it just is so much worse. But when you write things down, your worries - it's like, it's not so bad after all.
within four hours of bedtime, close to bedtime	exercising within four hours of bedtime will disturb your sleep, and that's a myth. We've really said for many, many years in sleep, avoid exercise close to bedtime.
back up	But we actually don't have any good data to back that up.
benefit, not only ... but also	I love this because there are so many benefits of exercise, not only from our health and well-being or mental health or physical health, but also our sleep health.
deeper sleep, restorative sleep, sleep fragmentation	Those that exercise get better sleep. They report deeper sleep, more restorative sleep, better sleep quality, less sleep fragmentation.
endorphine, stress, help with	Basically, exercise releases endorphins, which are mood elevators, and that can help with the No.1 cause of sleep difficulties, which is stress.
make time for sth, break a sweat	And so making time for exercise is critical as many days of the week as possible - breaking a sweat.
work out , by all means, give sb license to do sth	And so if that's the only time that you can get a workout in, then by all means carry on and go for that. I do like this bacause this really kind of empowers people that maybe only have time to work out right before bedtime or in the evening hours. It gives them license to do so.
sleepyheads	Time for a recap, sleepyheads.
function on less, associate with , adverse health outcomes	Adults should be getting 7 to 9 hours of sleep a night. You may think you can functon on less, but research shows that's associated with a higher risk of adverse health outcomes.
It does matter, tough news, shift workers,stay up nights	It does matter what time of day you sleep, which is tough news for shift workers - the people who stay up nights making sure we have clean water and medical care.
not necessarily, sleepd-deprived	Being able to fall asleep anywhere, any time is not necessarily a good thing. It might just be a sign that you're sleep-deprived.
have negative effects	One night of bad sleep is not going to have long-term negative effects.
squeeze in your workout	It is OK to exercise before bed, May be don't get too intense about it. But if that's when you can squeeze in your workout, do it.
warmer environment , sleep fragmentation, tossing and turning, disruption from sleep, more nightmares	Some people do prefer a warmer envrionment, but we do have data to show that when we increase temperature, there is more sleep fragmentation - so more tossing and turning, more disruption from sleep and more nightmares.
look at your phone, be waiting for you in the morning	As always, try not do look at your phone in bed. I know it's hard, but that phone will be waiting for you in the morning. Promise.

Soothe stress in minutes

Phrases	Sentence
get overwhelmed	You ever just get completely overwhelmed?
nonstop	The phone is ringing nonstop.
unread emails	You've got dozens of unread emails just from today.
fight over	Your kids are fighting over a toy.
a fever pitch	The stress, you know, sometimes it just reaches a fever pitch that can feel terrible in our bodies.
fell tense and scowling /ˈskaʊlɪŋ/	In my body, I may be feeling really tense and scowling
send an aggressive text, say something rude or yell	My behaviour may be to send an aggressive text or say something really rude or yell.
be overextended, to carve out a path forward.	In these moments when we're overextended, it's hard to carve out a path forward.
sooth	How to Sooth Your Body and Mind in Minutes
a whole bunch of	We're going to give you a whole bunch of resets for your mind, your body and your behavior.
what works for you, depending on	You'll pick what works for you depending on what your stress feels like and how it's showing up
different	How are these different?
target	Mind resets specifically target thinking in ways that don't serve us. Body resets really target our physical experience of stress.
be meant to do sth	Behaviour resets really are meant to improve our behaviour so we don't act in ways that just makes stress skyrocket.
stuck in overthinking, inch you closer to problem solving, be drown in worse-case scenario thoughts	When you are really, really stuck in overthinking, thinking the worst and lacking clear perspective, and you're thinking in ways that don't inch you closer to problem sovling, but you feel like you're drowning in worst-case scenario thoughts.
walk through	Let's walk through a few of the mind resets from the book.
at a three on a zero-to-five scale	May be you are feeling sad at a three on a zero-to-five scale.
be engulf /ɪnˈɡʌlf/ by sth, distance and openness	This allows us to not be engulfed by them but to see them with distance and openness.
limbic/ˈlɪmbɪk/ system, prefrontal /priːˈfrʌnt(ə)l/ cortex /ˈkɔːteks/	Naming them technically kind of disrupts activity in your limbic system, which is the emotional part of the brain, and allows you to engage your prefrontal cortex, which is the more resonable part of your brain.
make a really profound difference	So even if this sounds very simple, it actually, physiologically /ˌfɪziəˈlɒdʒɪkli/, makes a really profound difference.
journal	Sometimes I'll journal this.
be magnet for sth	If I'm feeling sad, it's pretty likely that I am a magnet for sad thoughts.
rather than	So rather than taking them very seriously, being really aware that my thinking is governed by sadness rather than the reality at hand.
get at the concept of cognitive /ˈkɒɡnətɪv/ diffusion /dɪˈfjuːʒn/	Singing your thoughts really get at the concept of cognitive diffusion, which means playing with your thoughts rather than taking then so seriously.
recurrrent thought	You have a recurrent thought that's simply not true and not helpful but something that's likely to come up when you're feeling emotions intensely.
on a Saturday night, berate /bɪˈreɪt/	Let's say you're feeling lonely on a Saturday night, and your mind tends to berate you with the thought that I'm a loser.
rather than	Rather than telling yourself you're not or trying to convince yourself, really seeing that for waht it is. It's just a noise.
rather than, hold you back	If your thoughts are more like Play-Doh rather than cement, they can't hold you back in your life.
put sth in the front seat , irrational thoughts	You can't sing that without laughing. So that automatically puts your inner wisdom /ˈwɪzdəm/ in the front seat and your irrational thoughts where they belong.
a sense of humor , rather than, a sense of defeat , a good clue, on the right track	If you have a sense of humor rather than a sense of defeat, then that's a good clue that you're on the right track.
downright unhelpful and ridiculous	This is not for thoughts like I need to get my work done. This is for thoughts that are downright unhelpful and ridiculous.
all of the things that matter to us	Making a pie chart is really a way to remember all of the things that matter to us.
take a step back, write down with a pen and paper	We take a step back and we write down with a pen and paper all of the various domains of our lives that matter.
soul searching	You need to really do some soul searching and come up with the numbers that represent what's truest for you.
a essential way, gain perspective, something disappointing	Making a pie chart of our lives is such a essential way to gain perspective when something disappointing happens.
It's so easy ...	It's so easy if you're doing something like interviewing for a job you really want to think that everything is terribel if you don't get that role.
minimize	It's a huge disappointment, and I don't want to minimize that at all.
even if	I also want people to realize that even if something feels like it's everything, there are a lot of other things that matter
zoom out	It's kind of zooming out to see the full picture.
physically stressed , be tense, be up to your ears, be short of breath, be distracted by your body, restless, overwhelmed	If you are feeling really physically stressed - if you're really tense, if your shoulders are up to your ears, if you're finding that you're short of breath, if you feel really distraced by your body, like you can't sit at your desk because you feel so restless or overwhelmed, physicaly.
in short, quick bursts	Move your body in short, quick bursts
be revved up	If you're feeling very revved up, a lot of times , peole just use that as evidence that something's really wrong.
jumping jack, physical symptoms of stress, catastrophize	If you do something like do some jumping jacks, and then you can attribute your physical symptoms of stree to that exercise you're doing rather than something that you're catastrophizing /kəˈtæstrəfaɪzɪŋ/ and feeling afraid of.
the other day, be stressed out	I tried this the other day when I was feeling really stressed out , and I was out to lunch but thinking about and overthinking about something, and this really worked.
expand your gaze	Can you talk about what it means, expand your gaze.
stress reponse, hyperfocus, zoom in, what it is	A lot of times, as part of our stress response, we hyperfocus or we zoom in on what it is we're stressed about.
zoom out	So simply zooming out to adapt a more relaxed view. So you might notice thress sights. Maybe you notice three sounds.
pupils to dilate /daɪˈleɪt/ , narrow our attentionm, fight-or-flight response	When we're stressed, our pupils tend to dilateand we narrow our attention. This is part of our fight-or-flight response.
relax our gaze, there's so much more than ...	But when we literally relax our gaze, it's a little easier to just realize that there's so much more than the narrow focus of our stress.
sit at a restaurant, sit outside	I was sitting at a restaurant, the weather was still nice enough that I could be sitting outside.
pick my head up,look at, across the street	I picked my head up and I looked at what was happening across the steet.
look at	I looked at somebody walking their dog. I looked at, like, a bookstore, Just different things like that.
zoom out the camera lens in my own eyeball	Literally, like, zooming out the camera lens in my own eyeball.
experience gratitude	I love that because that allows you to naturally experience gratitude. A lot of people feel like gratitude is something being foced upon them that feel fake.
look a little wider and bigger, with in our periphery /pəˈrɪfəri/, genuinely/ˈdʒenjuɪnli/ experience thanks and awareness	When you just look a little wider and bigger, there are so many things within our periphery that allow us to genuinely experience thanks and awareness.
around, keep signing	If you're around other people and you're keep signing, it can make them feel a little bit uncomfortable or anxious
close your lips, inhale /ɪnˈheɪl/ through your nose, an extended exhale /eksˈheɪl, physiological sign	To do this, you gently close your lips, and you inhale through your nose, then take another inhale through your nose, and then an extended exhale. And this is called the physiological sign.
cyclic signing	Repeating it a couple of times is known as cyclic signing.
five minutes a day, positive emotion	Researchers have found that people practicing this for five minutes a day experienced more positive emotions.
carbon dioxide	When you intentionally sigh, your lungs expand and so you release more carbon dioxide.
be associated with	A lot of carbon dioxides is associated with anxiety.
reset your breath pattern	By practicing this, you can kind of reset your breathing pattern, feel a little bit more relaxed and then doing this can kind of lend itself to slowing down your breathing in general.
deep signers, indicate frustration to sb	I come from a family of deep signers is what I'm saying. And it is often used as a tool to indicate frustration to one's family members.
a private moment	This sound like a different thing where it's kind of a private moment
inhale, exhale	You're justing inhaling through your nose and then inhaling again a little bit and then exhaling long.
grunt /ɡrʌnt/	It doesn't need to be a grunt.
back-to-back inhales and a longer exhale	I could do it right now, two back-on-back inhales and a longer exhale.
recalibrate	That may just seem like I'm almost, like, recalibrating
haunt /hɔːnt/ you , equivalent of	When you are acting in ways that almost, like, the equivalent of a high-interest credit card, where short term, you might be feeling pretty good, but long term, your behaviours are going to come back to haunt you.
isn't just a ... but also a	So often times, stress isn't just a feeling but also a behaviour.
go-to stress behaviours	It might be helpful to just take a step back and think about what are your go-to stress behaviours that you want to improve.
be mean to sb	Is it being mean to the people around you.
curl up in bed	Is it canceling plans that you actually would enjoy because you want to curl up in bed?
get clear on , tend to do	So the first step would be to get really clear on what you tend to do when you get stressed and know that there are a lot of ways to make this moment better that aren't going to hurt us long term.
lean into hope	If you're focusing on the negative, it's really helpful to have a way to quickly lean into hope.
isn't just ,but it's	Hope isn't just a feeling, but it's a behavior.
create a collection of , memento	Creating a collection of objects, pictures, other sorts of mementos that remind you of things being better can help keep you going.
a powerful mood boost	If music has always been a really powerful mood boost for you, having a playlist that you go to.
struggle with suicidal /ˌsuːɪˈsaɪdl/ feeling	People that struggle with suicidal feelings who use the Virtual Hope Box app actually have a reduction in feelings of wanting to die.
in our hardest moments, rehearse	Reminding ourselves in our hardest moments that we can continue forward and things will get better and have been better is such a gift to ourselves rather than predicting and rehearsing all of the ways things will continue to be terrible.
marshmallow, cheeks, squishiest	There's even one recent picture of my friend's daughter eating a marshmallow, and her cheeks looks so big and it's just, like, the cutest squishiest picture ever.
felt down	I've been looking at it recently when I have felt down.
reduce our experience of pain, uplifting picture	Pictures actually can reduce our experience of pain. Like, looing at uplifting pictures or pictures of peopel that we love.
do good deeds	There are so many ways to do good deeds.
big and small	It could be something big.. It could be something small.
notice	Even just noticing someone that might not normally be noticed
out of the blue	Sending someone a card just out of the blue is a really sweet gesture.
commit to sth, make a difference	If you want to really commit to this, even finding a volunteer opportunity could make a really big difference.
have a say	This is such a nice way to feel like you have a say in your life.
feel stressed, fell powerless, have some ability to do sth, live by your values, be out of control	A lot of the reasons that we feel stressed is because we feel powerless or we're so focused on all of the things that are going wrong, and doing something nice is a way to actually feel like you have some ability to make things better and also give you a little bit of perspective and helps you feel like you can live by your values, even if so much is out of control.
doing things that we can do	Taking one step forward is about doing the thing that we can do.
rather than	So rather than feeling overwhelmed, really picking one thing that you want to try to do to move closer to your goals.
rather than	So rather than making things feel really overwhelming by being too ambitious, just being really clear on the one thing that you can do that will be realistic and within reach.
in critical care	I asked him how he went from being in critical care to returning to his life in so many ways.
seven-mile run	It was a seven-mile run in Cape Cod
a positive cycle, as a result	Setting that one goal created a positive cycle where other positive, forward movement came as a result.
physical therapy, make appointment with physical therapist	He probably had to go to physical therapy. So it was like make appointment with physical therapist.
feel overwhelmed by stress	These are all really helpful resets taht can help us in the moment when we're feeling overwhelmed by stress.
	What can we do kind of improve or change our lives so that may be we're not experiencing as much stress?
for most of us	For most of us,mental health is really a series of behaviours.
underestimate, antidepresants /ˌæntidɪˈpresnt/	A lot of us underestimate that our habits can be as powerful as antidepressants.
rather than, a tough situation	So rather than waiting to be in a really tough situation and trying to get yourself out of it, there are things we can do in advance.
relieve stress	Getting a good night's sleep is a huge way to relieve stress
antidepressant	Exercising every day is a really powerful antidepresant.
reduce the risk of sth	Connecting with people on a regular basis is such a powerful tool that even reduces the risk of getting a cold.
rather than, set ... up, enjoyable and livable	So rather than just leaning on quick things in difficult momments, we also want to set ourselves up to feel like out day-to-day life is more enjoyable and more livable and setting up for success.
the goal of life is to , unhook, hold sb back, stand for	I don't want anyone to feel like the goal of life is to build a hope kit or to sing your thoughts, but doing those things will allow us to unhook from the things that are holding us back and inch towards the things taht we want our lives to stand for.
appreciate	I really appreciate your time.
a little can go such a long way	I want everyone to really realize that a little can go such a long way. It's like small wheels on a big suitcase.
A moment of	A moment of awareness and a doable strategy can make what feels overwhelming really doable.
squirrely	If your mind is feeling all squireely, try a mind reset.

Ready to cold plunge? We dive into the science to see if it's worth it

Phrases	Sentence
heard of, polar bear plunge /plʌndʒ/	You ever heard of a polar bear plunge?
freezing ocean	That's when a bunch of people get together - sometimes as a New Year's Day tradition - and jump into the freezing ocean.
with intention	Going to walk in. Walk in with intention.
sound like	Code plunging is exactly what it sounds like.
submerge	You submerge yourself in cold water. And it doesn't have to be the ocean.
tub /tʌb/ , frozen /ˈfrəʊz(ə)n/ lake	This could be in a tub in the backyard. It could be in a frozon lake. Depends how far you want to take it.
live in, a few times a week	He lives in Seattle and cold plunges a few times a week.
on an outing with sb	You're hearing him on an outing with a group called the Puget Sound Plungers.
feel tranformative	Some of their members told him that a cold plunge can feel transformative.
anxiety, struggle with	Any anxiety, anything I'm struggling with, it's just gone. And when I come out of the water, It's - I've left it in the water.
revel in	But the people who practice plunging revel in it, and they'll give you tons of reasons why we should try it.
metabolic health /ˌmetəˈbɒlɪk/	It's great for anxiety and for your metabolic health.
get into the detail	On this episode of LIFE KIT, we'll get into the details and talk about if you want to try a cold plunging, how you might do it safely.
get into	How did you get into cold plunging?
in terms of the impact on sth	Pretty quickly, I began to understand what people talk about in terms of the impact on your state of well-being, the mental health effects.
energized, amazing, calmed, focused	I found out after I did the plunge, I would just feel amazing. You know, energized, calm later in the day, in some ways , more focused.
keep sb going	Basically, that kept me going.
I'm someone who ..., look for, try out	I'm also someone who likes to exercise, likes to look for kind of intense things to try out.
play into	So it also kind of played into that area, as well.
claim	What are some of the claims that people make about what cold plunging can do for you?
mental health	A lot of it is about the mental health effects.
metabolic health /ˌmetəˈbɒlɪk/, reduce inflammation /ˌɪnfləˈmeɪʃ(ə)n/	You hear about how it can be good for your metabolic health, reduce inflammation.
get way ahead of science , make claims	There will always be people who made kind of claims that get way ahead of the science.
in a kind of evidence-backed way	I really wanted to know what do the researchers who study this actually believe we can say in a kind of evidence-backed way.
broadly speaking	What do we know, broadly speaking, about the benefits of cold plunging?
drill down, draw conclusions	When you actually drill down into the research, it's just hard to draw conflusions because all the studies are done differently.
different	THe protocols are different, the temperature are different, there are a lot of different elements here.
at the moment, hype , a rigorous /ˈrɪɡərəs/ way	At the moment, you'll see a lot of hype out there, but many of these claims aren't backed in a kind of rigorous way by science.
report on	I think you've reported a bit on what happens in those first moments when you get into code water
physiological /ˌfɪziəˈlɒdʒɪk(ə)l/ reaction, cold shock response	There is a first kind of physiological reaction you have, which is called the cold shock response.
freak out	This is when your body basically freaks out.
heart rate jumps, blood pressure spikes, fight-or-flight response	You know, your heart rate jumps, your blood pressure spikes, it activates your fight-or-flight response.
sympathetic /ˌsɪmpəˈθetɪk/ arm of your nervous system	This is called the sympathetic arm of your nervous system.
Philosophically /ˌfɪləˈsɒfɪkli/ speaking, getting comfortable with being uncomfortable	Philosophically, it sounds almost like this idea of getting comfortable with being uncomfortable.
run across, be comforatble with being in some pain	If you're going to run across country competitively, then you have to be comfortable with being in some pain.
make sb mentally stronger	But , I felt like it made me mentally stronger in a lot of ways.
overcome a challenge, develop some resilience	You've overcome a challenge and you've kind of developed some resilience in the process.
Hopefully, cold-water immersion , handle these stressful moments.	So hopefully, the cold-water immersion is kind of training yourself to better handle these stressful moments.
thin	I would say the evidence is still pretty thin.
preliminary /prɪˈlɪmɪnəri/, anecdote /ˈænɪkdəʊt/	We have some small, preliminary studies. We have anecdotes.
a promising area	But I do see it as one of the most promising areas of research.
have the same effects	This one study on mood found it didn't really matter if it was five or 10 or 20 minutes in the water, it all seemed to have the same effects.
anesthesiologist /ˌænəsˌθiːzɪˈɒlədʒɪst/	He's a anesthesiologist and researcher.
have a meaningful impact on depression and anxiety	They basically wanted to see if just eight sessions in the ocean would have a meaningful impact on depression and anxiety.
diagnosis /ˌdaɪəɡˈnəʊsɪs/	Depending on which measture you use, something between 60 and 80% went from a diagnosis to not having a diagnosis anymore
ups and downs	There's always ups and downs.
nonfunctional to functional	You can't say it's a cure as such but it really helps people go from unfunctional to functional.
pilot /ˈpaɪlət/ study	It was a small basically pilot study.
go off of, embark	It actually gave them enough to go off ot so that they could noe embark on this much bigger, large, randomized, controlled trial with more than 400 people.
soild eveidence	Hopefully, that trial will help us understand, give us some solid evidence to show, hey, this actually can be helpful
evidence for	What are the other health benefits that there's evidence for.
metabolic /ˌmetəˈbɒlɪk/ health, code exposure	One area that is actually pretty well developed in terms of cold exposure research is on metabolic health.
solid finding, rugulate blood sugar	Basically, the most solid finding is that it can help with regulating blood sugar - your ability to manage blood sugar.
compare	I like to kind of compare this to exercise, because we know that after exercise, you'll have improvements in your ability to manage blood sugar.
in the same way	In the same way, they also see that after cold exposure, your body does better maybe for the next 24 hours, maybe 48 hours.
have better improvements than	You can have better improvements than you see after exercise.
shiver /ˈʃɪvə(r)/, get the most benefits	But the key here is your have to shiver to get the most benefits.
shiver and contract	We're relying on these muscles that are shivering and contracting.
similar to	You've got these contractions that are similar to what you would have with exercise.
the difference you have with	But the difference that you have with the cold versus exercise is that the muscles that recruited, it's kind of all over the place. It's everywhere.
workout	So basically, it's - you're geeting a workout, right?
be exposed to the cold	I think that's one way to think about being exposed to the cold.
workout	It's just a different kind of workout, and somehow it makes it more tolerable.
a big caveat with /ˈkæviæt/	A big caveat with this research on metabolic health is that these studies have been done usually in cold air or, like, with these special cooling suits that Blondin and others use in their labs.
a freezing body of water	People sometimes spend hours, but it's not as cold as getting into a freezing body of water.
try sth out	Let's say you want to try it out. How should you actually get started?
physiologist /ˌfɪziˈɒlədʒɪst/	She's a physiologist at the University of Portsmouth /ˈpɔːtsməθ/ in England
a cold-water swimmer myself, fun police	I'm a cold-water swimmer myself, so I'm not the fun police. I'm not trying to stop people doing it.
immerse in	I want people to immerse in cold water - swim in cold water safely.
worry about	That's the thing I would worry about.
embark on	That's kind of the first thing as you embark on your cold plunging journey is really take it seriously.
physiological /ˌfɪziəˈlɒdʒɪk(ə)l/ stressor	Cold is an intense physiological stressor.
cold shock response, look out	You have this cold shock response, you basically want to make sure that if you're just getting into this, especially, that you don't do it alone and that you have someone there to kind of look out for you, especially if you're doing it in a lake or in the ocean.
keep in mind	And another thing to keep in mind ...
along with, hypothermia /ˌhaɪpəˈθɜːmiə/, phenomenon/fəˈnɒmɪnən/ , after drop	Along with hypothermia and these other kind of obvious risks is this phenomenon called the after drop.
what happens when ... is ..., defend itself.	Essentially, what happens when you get in the water is your body is going to try to defend itself.
sacrifice /ˈsækrɪfaɪs/ your extremeties /iks'tremitis/ like your hands and your feet.	It's going to push it's warm blood to your core, and it's going to be OK with may be sacrificing your extremities like your hands and your feet.
dilate /daɪˈleɪt/	But when you get out of the water, you know, your blood vessels will dilate, and that cold blood that was in your extremities will start to recirculate /riːˈsɜːkjʊleɪt/ into your core.
phenomenon	This will actually crate this phenomenon where you may start to feel even colder right after your get out of the water and start shivering intensely because your body is trying to regulate what's happening here.
have a plan for sth	I would say you want to have a plan for when you get out of the water to stay warm.
it's recommended that, temptation/tempˈteɪʃ(ə)n/	It's also recommended that when you get out of the water, you - instead of just jumping into a hot shower, which is th temptation /tempˈteɪʃ(ə)n/, you want to move around abit.
heat yourself up from the inside	You want to try to heat yourself up from the inside, and then that actually will help you deal with that immediate effect.
how long	how long should people go in, especially if it's their first time?
general guidance	THe general guideance here is pretty short - 30 seconds.
over time	Just don't do too much the first time. You can always add a bit over time.
hear over	What I heard over and over from the researchers was that more is not better.
Ottawa /ˈɒtəwə/	University of Ottawa
be twice as good	If somebody says that 10 minutes in the cold is good, then we'll do 20 minutes `cause it's going to be twice as good.
physiology /ˌfɪziˈɒlədʒi/	Physiology doesn't work that way.
go to these extremems	So one of the things to remember is we don't need to go to these extremes.
less is more
apply to	I would say the same thing applies to how often you do this.
an everyday event	You shouldn't probably make this an everyday event, because it is a big stress on your body
going to the gym, do your heavist lift, run your fastest sprint /sprɪnt/.	It would be kind of going to the gym every day and trying to do your heaviest lift or trying to run your fastest sprint.
all the time	you don't want to do it all the time.
general guidance, once or twice a week	The general guidance was maybe, once or twice a week.
exercise regimen /ˈredʒɪmən/	Did they have any advice on how to fit this into an exercise regimen?
on a day that, on a rest day	Like, if you should do it on a day that you're doing some form of exercise or if you should do it on a rest day pr have a rest day right after.
help sb with soreness /ˈsɔːnəs/	The studies do show that it consistently helps people with soreness, and you also just hear that from people.
experience it	I experience it, too, even when I do the cold plunges. I don't feel as sore /sɔː(r)/after I do it.
build strength, build muscle	It's actually probably not the best thing to do if your goal is to build strength or build muscle.
weightlifting, muscle biopsies /ˈbaɪɒpsi/	This actually comes from a study that was done where they looked at, what happened to some young people who did some weightlifting and then did the cold plunging. And then even did, like muscle biopsies to look at what was heppening in the muscle.
top off, inhibit /ɪnˈhɪbɪt	They found that basically, when you top off your workout - your stength training workout with cold plunging, it does inhibit your muscle and strength gains a bit.
wipe out	It doesn't wipe it out. But The researcher I spoke to who did the study said, you know, 10 to 20%.
swole	I'm trying to get swole
a couple times a month, ice dipping	He says that he only does maybe an extreme cold plunge a couple times a month. He actually calls it ice dipping.
on other days, take a cold shower, fill up his bathtub/ˈbɑːθtʌb/, sit overnight	What he does do is that on other days, he'll basically take a cold shower, or he will fill up his bathtub the night before and just let it sit overnight, and then he'll jump into it in the morning.
Fahrenheit /ˈfærənhaɪt/	So maybe it's about 70 degrees Fahrenheit.
wake sb up, get his metabolism /məˈtæbəlɪzəm/ going	He kind of sees it as a way to wake himself up, get his metabolism going. He said it's basically, you know, his morning cup of coffee.
manage depression or anxiety, let off some steam	If you're looking for another tool to help manage depression or anxiety or just to let off some steam, cold plunging could be it.
buddy	Just be safe about it, and make sure you have a buddy if you're trying it in open water.
work your way up	Start with 30-second plunge at first, and then slowly work your way up.
push yourself	You don't need to push yourself to get the benefits, and that also goes for how often you plunge.
do the trick	If you're not near a lake or an ocean, a cold bathtub that's about 70 degrees Fahrenheit can do the trick.
get the benefit	The key is to make sure you're shivering to get the most health benefits.
have a plan for, help with	Have a plan for when you get out of the water to help with the after drop - towels, blankets.
hop into	Maybe move around a bit and warm yourself up from the inside before you hop in a hot shower.