Hello, my dear friends. I hope you all are fine. Let's see how a listening podcast can help you to improve your English skills. Listening helps you to understand the meaning, context, and tone（音） of the spoken language as well as to communicate effectively（有效地） and fluently（流利地） with native speakers. Listening also helps you to improve your vocabulary, grammar, pronunciation, and accent（口音）. Hey, Sweaty（出汗的）.

  It's been a long time since we talked. Absolutely（完全地）. So, how is everything going? Pretty good. It's a pleasure（愉快） to meet you again. Have you noticed any changes in your lifestyle recently, like diet or exercise?

  Hey, Sweaty. I've noticed some changes in my lifestyle recently. What changes have you noticed? I've been trying to take better care of myself by eating healthier and getting more exercise. I've been going for daily walks and trying out some new healthy recipes at home. That's fantastic, Robinson.

  How do you feel about the changes you've made（使） to your lifestyle so far? It's been a bit of a challenge（挑战）, but I'm already starting to feel better and more energized. How about you? Have you made any positive changes to your lifestyle lately（近来）? Sweaty means recently. Well, I usually wake up at six o'clock.

  I get up at 6.50. I make a cup of tea and iron my clothes. I have a shower and get dressed. I usually wear jeans（斜纹布）, a blouse, a jumper or cardigan（开襟羊毛衫(=cardigan sweater)） and boots in the winter, or a skirt and blouse in the summer. I brush my hair and put on my makeup（化妆品）. I pack my bag with all my teaching materials.

  It sounds interesting. So, after that, what do you do? Then I put on my coat and left the house. I walked to the bus stop. I catch the bus at 8.15 and then I pay my fare（费用） and sit down. It takes about 45 minutes to get to my destination（目的地） three miles away.

  I get off the bus and walk to the school where I teach English. I have to sign in and get the key. The class starts at 9.25 and ends at 11.25. That sounds like a busy morning, Sweaty. How do you usually spend the rest of your day after finishing up your teaching? I have lunch at 12.

  I eat a baguette or sandwich at the local cafe. I sometimes do some shopping before I walk back to school. I do some photocopying and go back to my classroom. I teach in the afternoon from 1 to 3 pm. I then catch the bus back home and spend a couple of hours relaxing before I cook dinner. Wow, that's great.

  But don't you drink warm water on an empty stomach in the morning? Of course. I never forget to drink warm water in the morning. I mean not hot water. Cool（凉的）. Do you know already the benefits of drinking warm water?

  Luckily, yes. That's great to hear. I've actually read a lot online about the benefits of drinking warm water. It's been scientifically（科学地） proven（证明） to be good for you. May I know? What are the benefits?

  Well, warm water can improve blood circulation（循环）, which helps to deliver（投递） oxygen and nutrients（营养物） to the brain, improving its overall（全面的） function（功能）. The benefits of drinking warm water also include reduced stress and anxiety（焦虑）, which can have a positive impact（影响） on the nervous system. Wow, amazing benefits. What do Americans prefer to eat in the morning? As you know, a healthful（ 有益健康的） breakfast contains nutritious（有营养的） foods that provide energy and make（使） a person feel full, which can help prevent overeating later in the day. Absolutely.

  There is no doubt（怀疑）. The United States has a rich culture when it comes to the morning meal. During the work week, many Americans have a light breakfast.