Shadowing-Übung: The Science of Fat - Englisch Sprechen Lernen mit Video

Fat.

Blubber.

Pudge.

It goes by many names, but its true identity can only be learned by consulting with the All-High Council of Nerds.

They call it adipose tissue.

Adipose tissue is everywhere.

It's in your bones, your muscles, your organs, and there's tons and tons of it under your skin.

And if you accidentally inhale the contents of your entire refrigerator, it grows.

Like, how does your body convert whatever you happen to throw in your stomach into yellow jelly under your skin?

And how on earth does going to hot Pilates every Wednesday get rid of it?

To find out, we're gonna take a field trip inside this guy's Big Mac.

Big Macs and food in general have two parts.

Big macronutrients and little micronutrients.

Micronutrients don't contain any energy.

They're just little guys.

Macronutrients, on the other hand, contain all the energy in your food.

And they only come in a few flavors.

Proteins, carbs, fats, and alcohol.

Alcohol is a bit special, so we're gonna ignore it.

It also doesn't come with the Big Mac, which is currently in our subject's mouth.

The mouth is gonna break that Big Mac into a bunch of smaller Macs

and add some saliva to make it a nice Mac slurry.

Also, some of the carbs are gonna get jumped.

These guys are called enzymes.

Their entire job is to punch macronutrients until they break into smaller pieces.

And in the mouth, they have it out for the carbs.

After that, the trio slides down the esophagus and into the stomach.

There we are welcomed by the stomach juices and some of their enzyme pals.

Also, everybody's getting jumped.. by the enzymes.

After a couple hours of your stomach blending your food, it reaches a nice pulp of mac slush marinated in stomach acid.

The food then slowly passes through to the small intestines where they receive another warm welcome by some fresh pancreas juice.

In fact, they're getting so welcomed that they decide to leave.

Yeah, that's allowed apparently.

They just have to use the door in the intestinal cells.

But they're too big.

Hold on, light bulb, let's keep getting clobbered until we're small enough to pass through.

This was a terrible idea, but they did it anyway because that's how digestion works.

Look man, I don't make the rules.

Eventually, the proteins get beat into amino acids, the carbs get shoved into sugars, and and the fats get mangled into smaller fats.

Finally, they can all fit through the door and make their escape.

There are two paths outside the intestinal cell.

A blood vessel with a tiny mousel entrance and a lymphatic vessel which is shut with the gates of Gartholomew.

The carbs, which are now sugars, and proteins, which are now amino acids, slip right into your blood which is a straight shot to the liver.

But the intestinal cells turn the fats into big bundles called chylomicrons, which are way too fat to go through blood vessels,

and instead must go through the gates of Gartholomew.

Here it goes through a series of vessels of all shapes

and sizes and takes a nice tour of your body until finally, just under your left collarbone, they get spit out into the bloodstream.

Now you have a big ball of fat floating around in your blood.

Great!

But if they just stay like that, you'd die pretty quick.

So your body has two teams to deal with these little piggies.

Each team is made up of enzymes and molecules that take some fat and break it down into bite-sized pieces.

One team takes those pieces and feeds it to your muscles for energy, while the other team feeds those pieces to your fat cells.

And the one directing it all is a hormone called insulin.

Right after you eat a meal, your pancreas dumps a truckload of insulin into the bloodstream.

Insulin's job is essentially to make sure the teams in your adipose tissue are working overtime, and the teams in your muscle tissue have their lazy boys on full throttle.

That is, they're relaxing extremely hard, taking a very intense and serious break.

This results in the majority of that incoming fat being cut up and fed to your fat cells as energy for later.

When a fat cell gets one of these pieces, it reassembles it into a bigger piece of fat for storage.

Then, it gives this big piece as an offering to the glorious sphere of fat.

And this, ladies and gentlemen, is why both this guy and this guy have about the same amount of fat cells.

Because rather than creating new fat cells, the same fat cells just keep getting stuff fuller and fuller and fuller.

Of course, even the pros have a limit.

The maximum size a fat cell can expand is about 1 700th the size of a banana.

Which might seem small, but a healthy fat cell is usually 1 2 thousandths of a banana.

Once a cell reaches that limit, it sends SOS signals to dormant fat cells and a new fat cell is born.

But this is rare, which may come as a surprise to my fellow Americans.

And so most of the time, a cell is simply pumped fuller and fuller with fat, which is energy saved for later.

So if later does come, hypothetically speaking, how does this blubbery energy stuff get used up?

It all starts with hormones.

When you're hungry, your pancreas releases hormones.

When you're exercising, your adrenal glands release hormones.

When you're sleeping, your brain releases hormones.

And some of those hormones go to your fat cells.

But what do they do once they get there?

What's a measly hormone going to do to extract all that energy juice?

Nothing really, they kind of just float around.

And so, oh, it seems the hormone has fallen into a devious trap.

How unfortunate.

This happens because of receptors on the outer layer of your fat cells

that are basically on watch for these hormones at all times.

When they catch one, they trigger a chemical reaction that wakes up two killer enzymes inside the cell.

These absolute machines start systematically butchering the fatty molecules into smaller and smaller molecules,

only for them to then be shredded up by another enzyme into little baby fatty acids.

At this point, the pieces of fat are so small

that they just slip right through the cell walls and leak into the outside world.

This is bad because the outside world is mostly water, and fats do not like water.

Oh look, a convenient clump of protein is floating around.

Oh look, the fat is now on the convenient clump of protein.

Oh look, they're entering the the bloodstream.

Neat!

They float around for a bit until they pass a tissue like this one, which is burning a lot of fat.

In this case, it's the heart pumping blood.

But it could have also been muscles working or the liver doing liver stuff.

These tissues have vacuums, which easily sucks fat right off the clump of protein and into the cell.

There, it is greeted by another friendly protein and escorted to the mitochondria.

The powerhouse of the The cell, unspeakable horrors, happen inside that mitochondria.

But afterwards, our fatty friend pops out of some ATP.

And then, it explodes!

100

This reaction gives energy to the cell, and therefore, the tissue as a whole.

101

Wow, those muscles must be working so hard to explode so much fat.

102

You're probably thinking.

103

And you'd be wrong.

104

In fact, this guy is sleeping like a baby right now.

105

The more physically demanding an activity is, the less it relies on fats for energy, and the more it relies on sugars, which comes from carbs.

106

You do still use more fat during exercise than you do during rest, because of the sheer amount of energy you're using,

107

but during rest your body is much more reliant on fat.

108

This has quite a lot of implications when it comes to losing weight.

109

But before we get to that, there is one thing about adipose tissue which I have yet to reveal.

110

A secret so secretive that even the high council of nerds didn't know about it until the mid-90s.

111

This layer of blubber under your skin has a direct line of communication with your brain.

112

And it does that by using...

113

hormones.

114

Again.

115

Each fat cell is constantly releasing a hormone called leptin.

116

Chunky fat cells release a lot of leptin, while small fat cells release less leptin.

117

Leptin tricks through your blood, all around your body until it reaches the blood vessels in your brain, where it sneaks through and finds your hypothalamus.

118

The hypothalamus was expecting this and keeps track of how many of these guys show up.

119

This is because your hypothalamus is smart.

120

It knows that if there's a lot of leptin, then the fat cells are already fat and it makes you want to eat less food.

121

If there isn't much leptin, then it knows that reserves are low and it makes you want to eat more food.

122

Basically, your fat is constantly self-reporting directly to the brain exactly how fat it is at any given moment,

123

and the hypothalamus adjusts how hungry you feel accordingly.

124

And it does this to keep you at a healthy baseline.

125

But if that's the case, then how does something like this happen?

126

When your adipose tissue gets this big, it produces insane amounts of leptin,

127

which should make you have essentially no desire to eat anything at all.

128

And it would if your hypothalamus was just a bit smarter.

129

See, your hypothalamus doesn't actually know how much leptin is healthy, it only knows how much leptin is normal.

130

So if you're overweight for a long enough time, a high amount of leptin becomes normal.

131

And therefore, your hypothalamus will make you feel hungry like normal.

132

This makes it very, very, very hard to lose weight.

133

Imagine you start a diet, hypothetically speaking, and your body starts tapping into more of your fat reserves.

134

The fat cells start shrinking and therefore make less leptin.

135

Your hypothalamus sees less leptin than normal and makes you hungrier.

136

But you persevere.

137

You trek on.

138

You lose seven pounds in a week.

139

Then your hypothalamus notices another huge drop in leptin and signals an emergency.

140

Basically, your brain sets off alarms that you're starving.

141

And because it thinks you're starving, it slows down metabolism to use energy more efficiently, which makes weight loss slower.

142

When you're losing weight, your body fights against you to stay overweight.

143

So why is your body so against becoming healthier?

144

For most of human history, the average person was constantly threatened by one thing, starving.

145

In the caveman days, losing weight meant you didn't have enough food to eat, which meant you were dying.

146

Losing weight was almost never a good thing.

147

That is, not until we got Big Macs, Doritos, and Walmart.

148

We simply aren't built for this.

149

So losing weight is impossible, right?

150

Yeah, pretty much.

151

That's what I would say if I was wrong.

152

The hypothalamus can adjust its baseline.

153

It's just a little shy.

154

Which is why the key to losing weight is doing it slowly.

155

Very slowly.

156

I'm talking half a pound a week slow.

157

One pound a week is also safe, and you can lose up to two pounds a week if you're speedrunning.

158

But if you try and go faster than that, you're probably in for a bad time.

159

At this slower rate, your hypothalamus still increases appetite, but it's much more manageable.

160

giving it time to slowly change the baseline and figure out a new normal.

161

But slowly do what, exactly?

162

Should you diet?

163

Exercise?

164

Pray to the sun god?

165

Well all three won't hurt, but none of them really get to the crux of the issue.

166

Hormones.

167

Fat will only shrink if there is some hormonal signal to shrink.

168

And this hormonal signal only comes when you don't have enough energy.

169

Which is why to lose weight, you have to be in an energy deficit.

170

That means making your body use a bit more energy than the energy you eat.

171

To explain what I mean by eating energy, I must mention the forbidden word which I have yet to utter this entire video.

172

Calories.

173

Calories measure energy, not food.

174

For example, one ton of TNT will release about a million calories.

175

When we talk about calories with food, we're measuring how much energy your mitochondria can explode from one of our macronutrient friends.

176

So when I say eat less calories, I do not mean eat less food.

177

I'm talking about energy, the macronutrients in the food,

178

which means you can eat less calories whilst actually eating more food.

179

But even then, it's not as simple as put out calories and don't put them in.

180

Being in an energy deficit does not always mean you're being healthy, it just means you're losing weight.

181

If you don't ever move from your bed and only eat spinach and kale, you're in an energy deficit and will lose weight.

182

It's also very unhealthy.

183

If you live exclusively off pizza but run up mountains and wrestle alligators to burn those calories off,

184

you're in an energy deficit and will lose weight.

185

And still very unhealthy.

186

Being in a calorie deficit will work for weight loss, no matter how you do it.

187

But you should not prioritize your weight over your health.

188

Anyways, you really gotta stop coming through this drive-thru, man.

189

I see you like twice a day.

190

But that's gonna cost you approximately one subscribe, and tips are highly encouraged and accepted in the form of likes and comments.

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Wortschatz und Sprechhinweise zu dieser Lektion

Diese Sprechübung auf Niveau B2 basiert auf dem Video „The Science of Fat“. Diese Wörter kommen am häufigsten vor: fat, cell, energy, weight, leptin. Dieses Video enthält 190 Sätze und 2309 Wörter zum Nachsprechen. Der gesprochene Teil dauert 12:54. Der Sprecher spricht in natürlichem Tempo, etwa 179 Wörter pro Minute, ähnlich wie im Alltagsgespräch. Nur 80 % der Wörter gehören zu den 3.000 häufigsten im Englischen, der Wortschatz ist also anspruchsvoll.

Wichtiger Wortschatz in diesem Video

Die 15 anspruchsvollsten Wörter aus dem Video, mit Aussprache und Bedeutung:

Wort	Aussprache	Bedeutung
hormone Substantiv	/ˈhoɹmoʊn/	Hormon
hypothalamus Substantiv		Hypothalamus
calorie Substantiv	/ˈkæləɹi/	Kalorie
enzyme Substantiv	/ˈɛn.zaɪm/	Enzym
deficit Substantiv	/ˈdɛfəsɪt/	Defizit
float Verb	/fləʊt/	treiben, schwimmen
bloodstream Substantiv	/ˈblʌd.stɹɪim/	Blutstrom, Blutbahn
clump Substantiv	/klʌmp/	Klumpen
intestinal Adjektiv	/ɪnˈtɛs.tɪ.nəl/	Darm-, intestinal
mitochondrion Substantiv	/ˌmaɪtəˈkɑndɹiən/	Mitochondrium, Mitochondrion
pancreas Substantiv	/ˈpæŋ.kɹi.əs/	Bauchspeicheldrüse, Pankreas
starve Verb	/stɑɹv/	verhungern, Hungers sterben
molecule Substantiv	/ˈmɑ.lɪ.kjul/	Molekül
baseline Substantiv	/ˈbeɪslaɪn/	Grundlinie, Bezugslinie
explode Verb	/ɪkˈsploʊd/	explodieren, platzen

Phrasal Verbs, die du hören wirst

Wort	Aussprache	Bedeutung
cut up Verb		zerschneiden, zerteilen
figure out Verb		herausfinden
find out Verb		herausfinden, erfahren
put out Verb		rausbringen, raussetzen
set off Verb		losmachen, abgehen
show up Verb		auftauchen, erscheinen
slow down Verb		verlangsamen
wake up Verb	/ˌweɪk ˈʌp/	aufwachen, erwachen

Sätze zum Wiederholen

Kurze, vollständige Sätze aus dem Video, die du im Alltag wiederverwenden kannst:

Look man, I don't make the rules.
When you're hungry, your pancreas releases hormones.
When you're exercising, your adrenal glands release hormones.
When you're sleeping, your brain releases hormones.
Basically, your brain sets off alarms that you're starving.

Grammatik in diesem Video

Die Strukturen, die der Sprecher am häufigsten verwendet, mit den genauen Worten aus dem Video:

Struktur	Im Video
Passiv be + Partizip Perfekt – wichtig ist, was geschieht, nicht wer es tut	be learned · are called · are welcomed
Relativsätze who / which + Satz – eine Zusatzinformation über eine Person oder Sache	Mac, which is · vessel which is · carbs, which are

Aussprache, auf die du achten solltest

Der Sprecher verwendet 46 Kurzformen und abgeschwächte Formen, zum Beispiel you're, don't, gonna. Sprich sie in der kurzen Form, so wie du sie hörst.

Die „th“-Laute: unhealthy /ʌnˈhɛl.θi/, threaten /ˈθɹɛt.n̩/
Die Laute „sh“ und „zh“: implication /ˌɪmpləˈkeɪʃən/, sheer /ʃɪɚ/
Lange Wörter – auf die Betonung achten: intestinal /ɪnˈtɛs.tɪ.nəl/, mitochondrion /ˌmaɪtəˈkɑndɹiən/, alligator /ˈæl.ɪ.ɡeɪ.tɚ/, manageable /ˈmænəd͡ʒəb(ə)l/, oesophagus /ɪˈsɑfəɡəs/

Laute, die Deutschsprachigen schwerfallen:

/w/ — mit runden Lippen, nicht wie das deutsche „w“ (/v/): overweight /ˌoʊvɚˈweɪt/, anyways /ˈɛn.iˌweɪz/
Stimmhafter Auslaut — /b/, /d/, /g/, /z/, /v/ am Wortende nicht verhärten: carb /kɑɹb/, starve /stɑɹv/, explode /ɪkˈsploʊd/, prioritize /pɹaɪˈɒɹ.ə.taɪz/, forbid /fɚˈbɪd/
/æ/ — offener als „ä“: calorie /ˈkæləɹi/, adipose /ˈæd.ɪ.poʊs/, pancreas /ˈpæŋ.kɹi.əs/, banana /bəˈnænə/, adrenal /æˈdɹiːnəl/

So übst du mit diesem Video

Höre dir das ganze Video einmal an, ohne zu sprechen, und notiere die Wörter, die du nicht kennst.
Beginne mit 0,75-facher Geschwindigkeit, sprich Satz für Satz nach und wechsle zur normalen Geschwindigkeit, sobald es leichtfällt.
Nimm dich auf und vergleiche mit dem Original; achte dabei auf Wörter wie hormone, hypothalamus, calorie.

Was ist die Shadowing-Technik?

Shadowing ist eine wissenschaftlich fundierte Sprachlerntechnik, die ursprünglich für die professionelle Dolmetscherausbildung entwickelt und durch den Polyglotten Dr. Alexander Arguelles populär gemacht wurde. Die Methode ist einfach aber wirkungsvoll: Du hörst englisches Audio von Muttersprachlern und wiederholst es sofort laut — wie ein Schatten, der dem Sprecher mit nur 1–2 Sekunden Verzögerung folgt. Anders als passives Hören oder Grammatikübungen zwingt Shadowing dein Gehirn und deine Mundmuskulatur, gleichzeitig echte Sprachmuster zu verarbeiten und zu reproduzieren. Studien zeigen, dass es Aussprachegenauigkeit, Intonation, Rhythmus, verbundene Sprache, Hörverständnis und Sprechflüssigkeit signifikant verbessert — was es zu einer der effektivsten Methoden für die IELTS Speaking-Vorbereitung und reale englische Kommunikation macht.

Shadowing-Technik: die vollständige Schritt-für-Schritt-Anleitung lesen →

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