Pratique du Shadowing: Tools to Set Your Cortisol Rhythm - Apprendre l'anglais à l'oral avec la vidéo
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Hey everyone.
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The key to getting your morning energy, daytime energy, and nighttime sleep dialled in, is really to control your cortisol levels.
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People hear that.
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They think, oh goodness, now I just have to get into stress control, have to start meditating a lot, et cetera.
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Listen, if you can meditate, great known benefits of meditating.
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However, when I say getting your cortisol right, what I mean is you want high levels of cortisol, yes, high upon waking, and in the first hours after waking.
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You do that with viewing bright light.
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Ideally, sunlight, hydration, exercise will help.
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There are a bunch of other things that you can do that I talk about in the new episode of the Huberman Lab podcast.
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Guess what? I didn't say caffeine.
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Because caffeine, if you are a habitual caffeine user, you drink caffeine daily or three times a week, you won't get much of a cortisol increase from caffeine, nor will you get much of a cortisol increase from deliberate cold exposure like ice baths and cold showers.
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If you do it two times a week or more.
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If you don't drink caffeine and you don't do deliberate cold exposure regularly, then indeed you'll get a big increase in cortisol.
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Most people don't realise that.
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Caffeine will extend the duration over which cortisol is active, but it's not going to increase your cortisol much if you're a regular caffeine user as I am.
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This information is also useful for understanding how to control your cortisol in the late afternoon and evening.
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Here's the thing, yes, you can drink caffeine in the afternoon or evening and still fall asleep because it doesn't increase your cortisol much.
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However, it will disrupt certain aspects of your sleep.
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Should you exercise in the evening?
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Well, if you can't exercise in the morning, yes, definitely exercise in the evening.
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Exercise in the evening of moderate to high intensity will greatly increase your baseline cortisol levels because your cortisol levels are very low in the evening, or they should be.
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So if you exercise in the evening, you're going to need to do a few things to bring your cortisol levels down very low so that you can get deep sleep at the start of your night.
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And I explain how to do that in the Huberman Lab podcast.
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Yes, it involves keeping light dim, et cetera, but there's some other tools as well.
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And I also talk about the use of things like licorice root.
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Believe it or not, the glycerin and licorice root, not the candy, but in licorice root, is a very potent way to increase cortisol.
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I've been experimenting with this a little bit in the early part of the day, and it's a remarkable effect.
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So much so that licorice root is contraindicated with certain medications.
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So take that into account if you have Cushings or something like that.
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If you don't.
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Licorice root is a potent tool to elevate your morning cortisol, but you want to approach it with caution.
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And then there are things like grapefruit that, believe it or not, are very potent at inhibiting the enzymes that break down cortisol.
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So there are a lot of tools in the episode that I discuss.
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I mentioned a few here.
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If you have questions about cortisol, put them in the comment section below this post.
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You can find the episode by going to Hubermanlab.com.
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It's timestamped so you can navigate quickly to all the things that are most of interest to you.
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And as always, thank you for your interest in science.
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Vocabulaire et conseils d’expression pour cette leçon
Cette leçon d’expression orale de niveau C1 s’appuie sur la vidéo « Tools to Set Your Cortisol Rhythm ». Les mots qui reviennent le plus souvent : cortisol, caffeine, evening, increase, exercise. Cette vidéo contient 38 phrases et 602 mots à répéter en shadowing. La partie parlée dure 2:55. Le locuteur parle vite, environ 207 mots par minute : attendez-vous à des liaisons et à des sons réduits. Seuls 80 % des mots font partie des 3 000 mots les plus courants en anglais, le vocabulaire est donc exigeant.
Vocabulaire clé de cette vidéo
Les 15 mots les plus avancés de la vidéo, avec leur prononciation et leur sens :
| Mot | Prononciation | Sens |
|---|---|---|
| cortisol nom | /ˈkoɹ.tɪˌsɔl/ | cortisol |
| caffeine nom | /ˈkæfiːn/ | caféine |
| licorice nom | /ˈlɪ.k(ə).ɹɪʃ/ | réglisse |
| meditate verbe | /ˈmɛ.dɪˌteɪt/ | méditer |
| potent adjectif | /ˈpəʊt(ə)nt/ | puissant |
| deliberate adjectif | /dɪˈlɪb.(ə.)ɹət/ | délibéré |
| contraindicate verbe | /ˌkɒntɹəˈɪndɪkeɪt/ | contre-indiquer |
| elevate verbe | /ˈɛləveɪt/ | élever |
| glycerine nom | /ˈɡlɪsəɹɪn/ | glycérine |
| habitual adjectif | /həˈbɪ.t͡ʃʊ.əl/ | habituel |
| hydration nom | /haɪˈdɹeɪʃən/ | hydratation |
| inhibit verbe | /ɪnˈhɪbɪt/ | inhiber |
| nighttime nom | /ˈnaɪtˌtaɪm/ | nuit |
| timestamp nom | /ˈtaɪmˌstæmp/ | horodatage |
| disrupt verbe | /dɪsˈɹʌpt/ | perturber, déranger |
Les verbes à particule que vous entendrez
| Mot | Sens |
|---|---|
| break down verbe | tomber en panne |
Prononciation à surveiller
Le locuteur utilise 12 contractions et formes réduites, comme don't, you're, can't. Prononcez-les sous leur forme courte, telles que vous les entendez.
- Les sons « sh » et « zh »: licorice /ˈlɪ.k(ə).ɹɪʃ/, hydration /haɪˈdɹeɪʃən/, caution /ˈkɔːʃ(ə)n/
- Mots longs — placez bien l’accent: deliberate /dɪˈlɪb.(ə.)ɹət/, contraindicate /ˌkɒntɹəˈɪndɪkeɪt/, habitual /həˈbɪ.t͡ʃʊ.əl/, ideally /aɪˈdi.ə.li/
Les sons difficiles pour les francophones :
- /h/ — il se souffle, il n’est pas muet: habitual /həˈbɪ.t͡ʃʊ.əl/, hydration /haɪˈdɹeɪʃən/, inhibit /ɪnˈhɪbɪt/
- /r/ anglais — langue recourbée, sans frotter la gorge: cortisol /ˈkoɹ.tɪˌsɔl/, licorice /ˈlɪ.k(ə).ɹɪʃ/, deliberate /dɪˈlɪb.(ə.)ɹət/, contraindicate /ˌkɒntɹəˈɪndɪkeɪt/, glycerine /ˈɡlɪsəɹɪn/
Comment s’entraîner avec cette vidéo
- Écoutez la vidéo en entier une fois sans parler et notez les mots que vous ne connaissez pas.
- Commencez à la vitesse 0,75×, répétez phrase par phrase, puis revenez à la vitesse normale quand cela devient facile.
- Enregistrez-vous et comparez avec l’original, en faisant attention à des mots comme cortisol, caffeine, licorice.
Qu'est-ce que la technique du Shadowing ?
Le Shadowing est une technique d'apprentissage des langues fondée sur la science, développée à l'origine pour la formation des interprètes professionnels. Le principe est simple mais puissant : vous écoutez de l'anglais natif et le répétez immédiatement à voix haute — comme une ombre suivant le locuteur avec un décalage de 1 à 2 secondes. Les recherches montrent une amélioration significative de la précision de la prononciation, de l'intonation, du rythme, des liaisons, de la compréhension orale et de la fluidité.