Shadowing Practice: How to Boost Brain BDNF Levels for Depression Treatment - Learn English Speaking with Video

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What?

There's accumulating evidence that brain -derived neurotrophic factor may be playing a role in human depression.

BDNF controls the growth of new nerve cells, and so low levels may explain the atrophy of specific brain errors you see among depressed patients.

That may be one of the reasons exercise is so good for our brains.

Start an hour -a -day exercise regimen, and within three months you can get a quadrupling of BDNF reliefs from your brain.

This makes sense.

Anytime we were desperate to catch prey, or desperate not to become prey ourselves, we needed to be cognitively sharp.

And so when we're fasting, or exercising, or in a negative calorie balance,

our brain starts churning out BDNF to make sure we're firing on all cylinders.

So of course, big pharma is eager to create drugs to mimic this effect, but is there any way to boost BDNF naturally?

Yes, I just said it, fasting and exercise.

Okay, okay.

But is there anything we can add to our diet to boost BDNF?

Well, higher intakes of dietary flavonoids appear to be protectively associated with symptoms of depression.

The Harvard Nurses study followed tens of thousands of women for years, and found that those who were eating the most appeared to reduce their risk of coming down with depression.

Flaminoids occur naturally in plants, so there's a substantial amount in a variety of healthy foods,

but But wait, how do we know the benefits are from the flavonoids and not just from eating healthier in general.

You don't know until you Put it to the test.

See, some fruits and vegetables have more than others.

Apples have more than apricots, plums more than peaches, red cabbage more than white, kale more than cucumbers.

So if you randomize people into one of three groups, more high -flavonoid fruits and vegetables, more low -flavonoid fruits and vegetables,

or no extra fruits and vegetables at all.

After 18 weeks, only the high -flavonoid group got a significant boost in BDNF levels, which corresponded to an improvement in cognitive performance.

The BDNF boost may help explain why each additional daily serving of fruits

and vegetables is associated with a 3 % decrease in the risk of depression.

A teaspoon a day of the spiced turmeric may boost BDNF levels more than 50 % within a month,

consistent with the other randomized controlled trials that have so far been done.

Nuts may help too.

In the PREDIMED study, where people were randomized to be sent weekly batches of nuts or extra virgin olive oil,

the nut group lowered their risk of having low BDNF levels by 78%.

And brain -derived neurotrophic factor is not just implicated in depression, but schizophrenia as well.

Have those with schizophrenia undergo a 12 -week exercise program, and they get a significant boost in BDNF levels, leading the researchers to suggest

that exercise -induced modulation of BDNF may play an important role in developing non -pharmacological treatment for chronic schizophrenia patients.

Okay, but what actually happened to their schizophrenia symptoms?

Find out.

30 individuals with schizophrenia randomized to ramp up to 40 minutes of aerobic exercise three times a week or not,

and there did appear to be an improvement in psychiatric symptoms such as hallucinations, as well as increasing their quality of life.

In fact, you can actually visualize what happened in their brains.

Loss of brain volume in a certain region appears to be a feature of schizophrenia, but 30 minutes of exercise three times a week,

and you can get up to a 20 % increase within three months.

Calorie restriction may also increase BDNF levels in schizophrenics, but they didn't just have them eat less,

but eat healthier, less saturated fat and sugar and more fruits and veggies.

It's like the Soviet fasting trials for schizophrenia.

They reported these truly unbelievable results, supposedly restoring people to function,

fasting described as an unparalleled achievement in the treatment of schizophrenia.

But part of the problem is that the diagnostic system the Soviets used completely different, making any results hard to interpret,

but they do have a subgroup that does seem to correspond to the Western definition, and they still report between 40 and 60 percent improvement rates from fasting.

But that's not all they did.

After being fasted for up to a month, they were put on a meat - and egg -free diet.

So when they report these remarkable effects, even years later, that's for those who stuck with the diet.

Those who broke the diet, evidently relapsed, and the closer the diet was followed, the better the effect.

They note that not all patients were able to remain vegetarian, but they tried to keep meat to a minimum.

And look, we know from randomized controlled trials that just removing meat

and eggs can improve mental states within even just two weeks, and so it's hard to know what role the fasting itself played.

in the reported improvements.

A single high -fat meal can drop BDNF levels within hours,

and you can prove it's the fat itself by seeing the same thing injecting fat straight into their veins.

Perhaps that helps explain why increased consumption of saturated fats in a high -fat diet may contribute to brain dysfunction,

neurodegenerative diseases, long -term memory loss, cognitive impairment.

Maybe that helps explain why the standard American diet has been linked to higher risk of depression, dietary factors modulating the levels of brain -derived neurotrophic factors.

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Vocabulario y notas de pronunciación para esta lección

Este vídeo tiene 96 frases y 959 palabras para practicar shadowing. La parte hablada dura 6:11. El hablante habla a un ritmo natural de unas 155 palabras por minuto, cercano a una conversación cotidiana. Solo el 79 % de las palabras está entre las 3.000 más comunes del inglés, por lo que el vocabulario es exigente.

Vocabulario clave de este vídeo

15 palabras menos comunes del vídeo, con su pronunciación y significado:

schizophrenia /ˌskɪtsəˈfɹiniə/ (sustantivo) — esquizofrenia. A psychiatric diagnosis denoting a persistent, often chronic, mental illness characterised by abnormal perception, thinking, behavior and emotion, often marked…
boost /buːst/ (verbo) — aupar, upar. To lift or push from behind (one who is endeavoring to climb); to push up.
vegetable /ˈvɛd͡ʒ.tə.bəl/ (sustantivo) — verdura, legumbre. A plant raised for some edible part of it, such as the leaves, roots, fruit or flowers, but excluding any plant considered to be a fruit, grain, herb, or spice…
symptom /ˈsɪm(p)təm/ (sustantivo) — síntoma. A perceived change in some function, sensation or appearance of a person that indicates a disease or disorder, such as fever, headache or rash; strictly, a…
derive /dɪˈɹaɪv/ (verbo) — derivar. To obtain or receive (something) from something else.
naturally /ˈnæt͡ʃ.(ə.)ɹə.li/ (adverbio) — naturalmente, a natura. In a natural manner.
associate /əˈsoʊʃi.ət/ (sustantivo) — asociado. A person united with another or others in an act, enterprise, or business; a partner or employee.
desperate /ˈdɛs.p(ə.)ɹɪt/ (adjetivo) — desesperado, que necesita desesperadamente. In dire need (of something); having a dire need or desire.
cognitive /ˈkɑɡ.nɪ.tɪv/ (adjetivo) — cognitivo, cognoscitivo. Relating to the part of mental functions that deals with logic, as opposed to affective which deals with emotions.
prey /pɹeɪ/ (sustantivo) — presa. That which is or may be seized by animals to be devoured.
dietary /ˈdaɪəˌtɛɹi/ (adjetivo) — dietético, alimentario. Pertaining to a prescribed diet; (generally), relating to what a person or animal eats.
calorie /ˈkæləɹi/ (sustantivo) — caloría. A non-SI unit of energy, equivalent to 4.184 kilojoules, that can raise the temperature of a kilogram of water by one degree Celsius. This is the unit normally…
correspond /ˌkoɹəˈspɑnd/ (verbo) — corresponder, equivaler. To be equivalent or similar in character, quantity, quality, origin, structure, function etc.
consistent /kənˈsɪs.tənt/ (adjetivo) — consistente. Of a regularly occurring, dependable nature.
meal /ˈmiːl/ (sustantivo) — comida, pitanza. Food that is prepared and eaten, usually at a specific time, and usually in a comparatively large quantity.

Phrasal verbs que vas a escuchar

come down with (verbo) — contraer, ponerse malo de. To develop symptoms or signs of (an illness).
find out (verbo) — averiguar, anoticiarse. To discover, as by asking or investigating.
get up to (verbo) — cometer. To do something, especially something that is forbidden or improper.
put on /ˌpʊt ˈɒn/ (verbo) — ponerse. To don (clothing, equipment, or the like).

Pronunciación a tener en cuenta

El hablante usa 4 contracciones y formas reducidas, como we're, didn't, don't. Dilas en su forma corta, tal como las oyes.

Los sonidos de “sh” y “zh”: associate /əˈsoʊʃi.ət/, sharp /ʃɑɹp/, consumption /kənˈsʌmp.ʃən/, substantial /səbˈstænʃəl/, restriction /ɹɪˈstɹɪkʃən/
Palabras largas — cuida el acento: schizophrenia /ˌskɪtsəˈfɹiniə/, naturally /ˈnæt͡ʃ.(ə.)ɹə.li/, associate /əˈsoʊʃi.ət/, unbelievable /ˌʌnbɪˈliːvəbl̩/, supposedly /səˈpoʊ̯.zɪd.li/

Cómo practicar con este vídeo

Escucha el vídeo entero una vez sin hablar y anota las palabras que no conoces.
Empieza a velocidad 0,75×, haz shadowing frase por frase y vuelve a la velocidad normal cuando te resulte fácil.
Grábate y compara con el original, prestando atención a palabras como schizophrenia, boost, vegetable.

Gramática en este vídeo

Las estructuras que más usa el hablante, con las palabras exactas del vídeo:

Estructura	En el vídeo
Voz pasiva be + participio pasado — importa lo que ocurre, no quién lo hace	is associated · been done · were randomized
Oraciones de relativo who / which + oración — información extra sobre una persona o cosa	those who were · those who stuck · Those who broke
Present perfect have/has + participio pasado — una acción pasada que sigue importando ahora	has been linked · has been

¿Qué es la Técnica de Shadowing?

Shadowing es una técnica de aprendizaje de idiomas respaldada por la ciencia, desarrollada originalmente para la formación de intérpretes profesionales y popularizada por el políglota Dr. Alexander Arguelles. El método es simple pero poderoso: escuchas audio en inglés nativo y lo repites en voz alta de inmediato, como una sombra que sigue al hablante con solo 1-2 segundos de retraso. A diferencia de la escucha pasiva o los ejercicios de gramática, el shadowing obliga a tu cerebro y músculos de la boca a procesar y reproducir simultáneamente patrones de habla reales. Las investigaciones muestran que mejora significativamente la precisión de la pronunciación, la entonación, el ritmo, el habla conectada, la comprensión auditiva y la fluidez al hablar, convirtiéndola en una de las metodologías más efectivas para la preparación del IELTS Speaking y la comunicación en inglés en el mundo real.

Técnica de shadowing: lee la guía completa paso a paso →

Shadowing Practice: How to Boost Brain BDNF Levels for Depression Treatment - Learn English Speaking with Video

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