Pratique du Shadowing: Why you're always tired - Apprendre l'anglais à l'oral avec la vidéo
Création de la leçon...
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One of the most common problems I hear about nowadays, and I'm sure everyone else does, is this feeling of being chronically tired.
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Because sometimes it feels like no matter how much sleep you get, you just can't seem to perk up, feel energetic for most of the day,
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every single day, so that you can tackle your day and your life with energy.
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You know, this lack of energy throughout the day, this chronic tiredness, is something that you would expect to happen to
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but it's happening to 20 and 30 year olds 15 year olds, young people who are supposed to have this youthful exuberance to them,
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but they find themselves operating in life with a sluggishness and dread.
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Believe me, I've been there.
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I've been there so many times in my life.
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So many times, in fact, that it really caused me to dive deep
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and figure out what are the things that are actually going to contribute to me having more energy, and how do I make those things happen every single day.
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are kind of the things that you hear all the time.
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Sleep, exercise, and diet.
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You might be tempted now to click away from this video because you already know this, but that's exactly where I ran into problems.
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I was treating sleep, exercise, and diet like a checklist.
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It's like, yeah, I get a reasonable amount of sleep.
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I exercise, I'm an athletic guy.
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Yeah, I eat food.
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So those things can't be the reason why I'm feeling sluggish.
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So I started looking for these like quick tips and maybe I was iron deficient.
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or maybe I had a gluten sensitivity, or maybe I needed to decalcify my pineal gland.
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I skipped over the fundamentals in search for some miracle pill that would make me less tired throughout the day.
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It wasn't until I revisited the basics and tried to absolutely nail them
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that I realized that was the problem the whole time, especially sleep.
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So in this video, I want to go over some things
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that I've implemented in my life that really has given me a lot more energy throughout the day on a consistent basis. And yeah.
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Hopefully they work for you as well.
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Are you always tired?
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Do you mope around the house dreaming big dreams but like the energy to make them come true?
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Well, maybe it's because you suck.
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What the fuck?
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Okay, so thing number one, I stopped misusing caffeine.
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Now, caffeine is one of those weird ones.
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People think they know a lot about how caffeine works.
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You know, you've probably heard that caffeine lasts between five and seven hours.
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So, you know, don't drink too much caffeine in the afternoon you might not be able to fall asleep.
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But the weird thing about caffeine is that it lasts a lot longer than five to seven hours.
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The half -life of caffeine is five to seven hours.
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And half -life means that after five to seven hours, half the caffeine is still in your system.
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And then it takes another five to seven hours after that for half of that amount of caffeine to leave your system.
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So if you have a cup of coffee at like 4 :00 PM, which is, you know, kinda late, but it's probably not gonna ruin your sleep or something like that.
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Think again.
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If you have coffee at 4 p .m., by 11 p .m., there's a good chance that 50 % of that caffeine is still in your system.
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That means by like 5 a .m., there's a good chance that a quarter of the original 4 p .m cup of coffee is still in your system.
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You know, deep into the night is when you're supposed to be having some of your deepest, most restorative sleep of your life.
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This is the kind of sleep that helps you form memories, process the information you were bombarded with throughout the day,
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to be more creative, the kind of sleep that's supposed to be healing your muscle tissues, purging your body of adenosine so that you don't feel tired in the morning.
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There's a lot of important things that are going on while you're sleeping.
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And your body being filled with this caffeine is seriously inhibiting those processes.
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So the simple tweak that I did that helped me not misuse caffeine is to just not drink caffeine past lunchtime.
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I have the one that I wake up with in the morning.
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And since I'm a little bit of a caffeine fiend, after that to really get my morning productivity to kind of meth head high that I'm looking for.
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I'll still get the caffeine crash late after lunch.
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I expect that.
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It's the kind of game you play if you're a caffeine addict like me.
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But at least when I wanna put my head on the pillow after a hard day's work, I'm actually able to get the sleep that my body needs.
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So do not drink caffeine past 12 :00 PM.
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Just don't do it.
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The other thing that I started implementing was I gave myself a lot more sleep opportunity.
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Everyone's heard that you need eight hours of sleep a night, but the truth is in order to sleep for that long, you probably need to be in bed for longer.
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I take about half an hour to 45 minutes to fall asleep every single night.
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So I need to be in bed half an hour or 45 minutes earlier than I'm planning on falling asleep.
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And that makes sure that I actually get the sleep
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that I need every single night because the benefits of a good night's sleep is something that's You know, if you give yourself that much opportunity every single night,
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your amount of sleep baseline will go up over a long period of time.
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And you'll kind of work off your sleep debt.
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You'll work off your sleep deprivation that you've been chronically plagued with.
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All you need to do is give yourself more opportunity to sleep.
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The other thing that I did was I fixed my circadian rhythm.
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For those of you who don't know, your circadian rhythm is sort of like this internal clock that tells your brain whether it's daytime or nighttime.
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bed.
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And a lot of your circadian rhythm is dictated by sunlight, how bright it is around you, how dark it is around you,
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which is why you've heard that you shouldn't go on social media or on smartphones or look at screens right before bed, which is very, very true.
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When you're looking at all this blue light, your brain thinks that it's daytime.
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So it's not giving you the melatonin that you need, that your brain needs to know that it's like time to slow down and go to bed now.
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So one thing that's before I go to bed and especially not in bed.
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That way my brain can actually start producing adequate melatonin.
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You know, I can start slowing down psychologically.
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And by the time my head hits the pillow during my little sleep opportunity window, I'm out like a light.
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The other thing I did to fix my circadian rhythms was I pinned a black blanket over my windows
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because I'm a barbarian with no sense of interior design.
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But what that did was when it's the earlier hours of the morning when I'm still sleeping, 6 a .m., 7 a .m.,
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I still want it to be dark so I can still be deep in sleep, getting as much high -quality sleep as I can, rather than having all this sun blasting in the window,
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interrupting my hard -earned slumber.
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So make your room darker so that for the time you're asleep, your brain thinks it's nighttime and that you should be sleeping.
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And the last thing that I implemented to improve my sleep seems like a little quick fix.
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I don't know if this applies to you, but I was reading this book called Breath by James Nestor, and he talked about the benefits of nasal breathing breathing.
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And I noticed that when I put my head on my pillow every night, my nose gets really congested and I end up opting in the middle of the night to mouth breathing.
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And in the book, he talks about how nasal breathing is a lot better for you.
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So anyways, if you can't breathe out of your nose at night, fix that.
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I fixed it by using Breathe Right strips.
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This video is not sponsored by Breathe Right, but that's just what I did and they work for me.
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I'll put a Amazon.
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Actually, I'm not going to put an Amazon link.
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Just type in Breathe Right strips.
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Okay.
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So let's talk about There is a fascinating link between your psychology and your physiology.
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It seems like what's good for the body is also good for the mind.
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It's the reason why power posing somehow, you know, like, you know, like standing up and putting your hands on your hips or whatever, that kind of stuff increases testosterone.
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It's bizarre to think of it, but literally just power posing, feeling powerful, lowers your cortisol, which is your stress hormone,
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and increases your testosterone, You hear so many accounts of people who fixed their posture,
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which allowed them to go about the day with more confidence.
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It's like a chicken or the egg thing.
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They fixed their physiology, which translated into benefits for their psychology.
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The only reason why I'm saying this is
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because one of the most effective ways that you can have more energy throughout the day is to move your body.
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See how the hips act as a pivot.
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You would think that if everyone had the same baseline energy to work with, that if you throughout the day,
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but the exact opposite is true.
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People who regularly expend their energy have a higher baseline of energy to expend.
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- Squeeze tight with the buttocks and slowly put the buttocks way back.
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- It's almost like there's a golden rule baked into the universe that says, that which costeth energy, giveth energy.
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Yeah, I should probably make a t -shirt with that.
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- It wasn't long before Ernie began to feel the benefits of his regular exercise.
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- So you might be thinking, Joey, you're an active guy.
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You go to the gym, you play hockey.
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Well, it turns out it was.
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I play hockey once or twice a week in the evenings.
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And then I go to the gym for like half an
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hour to 45 minutes to do some heavy lifting three to four times a week.
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But I spend the rest of that time, by and large, sitting on my butt, editing videos, writing content, whatever.
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This sedentary lifestyle was draining my energy.
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So I made a simple tweak.
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Not only do I make sure I get out and take a walk every single day, I do something to get out of the house, get moving, a standing desk.
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So I spend a large portion of my time when I'm being productive standing up on my desk rather than sitting down.
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And this has that power posing effect.
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The fact that I'm standing up, my body kind of learns that I'm more active and I'm somebody who stands up.
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So it's like, here, have more energy.
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So use this weird phenomenon to your advantage.
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Make sure that every single day you're getting up out of your chair, you're going for a walk, you know, a minute every hour.
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Three to five minutes every hour if you're, you know, want to be ambitious.
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Get up from your chair, go for a walk, go do something.
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The energy benefits will come in droves.
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Take good care of yourself, it's so easy to do.
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And now just briefly, I'm actually not going to talk about diet
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because I feel like I don't want to add to the noise.
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One thing I've learned is that it's really genetically dependent.
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You know, if your ancestors were from a certain part of the universe, you know, maybe a paleo diet works better for you, you know, maybe you have a gluten sensitivity.
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By and large though, avoid packaged food, avoid sugar, drink enough water, you know all these things.
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There's a million diets that you can look up on the internet.
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If you're putting a reasonable amount of effort into what you're putting into your body
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and you're not taking care of your sleep or exercise, you'll probably still be sluggish.
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It's the combination of these three things, especially exercise with like a reasonable effort put into your diet,
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you'll have energy to work with.
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You know, you'll finally be somebody who's perky, who has energy, who can tackle their daily tasks
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and actually get things done without constantly feeling like somebody's just dragging you down, holding onto your shirt and just like covering your eyes all the time.
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I don't think that was a terrible analogy.
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I just want to give a big thank you to Audible for sponsoring this video.
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And I actually only made this video because I started reading the book Why We Sleep by Matthew Walker on Audible.
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It was just like a really fascinating Talking about the benefits of sleep, the complex mechanics that go on under the surface, you know, talked about the mechanics of dreams,
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which is some Christopher Nolan stuff.
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And I'd highly recommend the Audible version specifically
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because the guy who's narrating it has just such a golden voice
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and you can listen to it as you're drifting off into slumber.
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Every single month audible sends you one credit
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which you can spend on any audiobook of your choice regardless
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of price audible members also get instant access to a bunch of news digests
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and guided meditation programs Which is also pretty cool
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and by far one of the most useful things about audible is that
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if you cancel your membership for any reason at any time
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You still keep your entire library of audiobooks including the books that you got for free using their credit system
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30 -day trial, either click the link in the description below or text BETTER IDEAS to 500 -500.
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Once again, to sign up for your free 30 -day trial, click the link in the description below or text BETTER IDEAS to 500 -500.
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Thanks so much for watching guys.
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As usual, if you liked this video, make sure you hit like because the algorithm does its magic,
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it works its magic, and it actually recommends my video depending on how many likes it gets
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and how many comments it gets.
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If you're lurking here and you haven't subscribed yet, make sure you hit subscribe because there's just, there's more of this where this came from.
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There's more of that.
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There's more of this video where I, there's more of me where I came from.
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There's more where that came from.
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There's more where that came from?
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Vocabulaire et conseils d’expression pour cette leçon
Cette vidéo contient 171 phrases et 2495 mots à répéter en shadowing. La partie parlée dure 13:00. Le locuteur parle vite, environ 192 mots par minute : attendez-vous à des liaisons et à des sons réduits. 84 % des mots font partie des 3 000 mots les plus courants en anglais ; le reste mérite d’être vu avant de commencer.
Vocabulaire clé de cette vidéo
15 mots de la vidéo à retenir, avec leur prononciation et leur sens :
| Mot | Prononciation | Sens |
|---|---|---|
| caffeine nom | /ˈkæfiːn/ | caféine |
| breathe verbe | /bɹiːð/ | respirer, inspirer |
| asleep adjectif | /əˈsliːp/ | endormi |
| rhythm nom | /ˈɹɪð.əm/ | rythme |
| implement verbe | /ˈɪmpləmənt/ | appliquer, exécuter |
| pose verbe | /poʊz/ | poser |
| pillow nom | /ˈpɪl.oʊ/ [ˈpʰɪɫ.ö̞] | oreiller, têtière |
| baseline nom | /ˈbeɪslaɪn/ | référence |
| hip nom | /hɪp/ | hanche |
| desk nom | /dɛsk/ | bureau, pupitre |
| hockey nom | /ˈhɑ.ki/ | hockey sur gazon, hockey sur glace |
| strip verbe | /ˈstɹɪp/ | enlever |
| psychology nom | /saɪˈkɑ.lə.d͡ʒi/ | psychologie |
| tackle verbe | /ˈtækəl/ | combattre, affronter |
| sponsor nom | /ˈspɒn.səː/ | commanditaire, sponsor |
Les verbes à particule que vous entendrez
| Mot | Sens |
|---|---|
| stand up verbe | se lever, se mettre debout |
| slow down verbe | ralentir, décélérer |
| end up verbe | se terminer, se finir |
| figure out verbe | cerner |
| get out verbe | sortir |
| sit down verbe | s'asseoir |
| turn out verbe | se finir, se terminer |
Prononciation à surveiller
Le locuteur utilise 63 contractions et formes réduites, comme I'm, you're, don't. Prononcez-les sous leur forme courte, telles que vous les entendez.
- Les sons « th »: breathe /bɹiːð/, rhythm /ˈɹɪð.əm/, athletic /æθˈlɛt.ɪk/, algorithm /ˈælɡəɹɪðm̩/, youthful /ˈjuθfəl/
- Les sons « sh » et « zh »: tissue /ˈtɪʃ.(j)u/, ambitious /æmˈbɪʃ.əs/, meditation /mɛdɪˈteɪʃn̩/, sluggish /ˈslʌɡɪʃ/, deficient /dɪˈfɪʃənt/
- Mots longs — placez bien l’accent: psychology /saɪˈkɑ.lə.d͡ʒi/, sensitivity /ˌsɛn.səˈtɪv.ə.ti/, physiology /ˌfɪziˈɑ.lə.d͡ʒi/, testosterone /tɛˈstɑ.stəˌɹoʊn/, fundamental /ˌfʌn.dəˈmɛn.təl/
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 caffeine, breathe, asleep.
La grammaire de cette vidéo
Les structures que le locuteur utilise le plus, avec les mots exacts de la vidéo :
| Structure | Dans la vidéo |
|---|---|
| Present perfect have/has + participe passé — une action passée qui compte encore maintenant | I've been · I've implemented · you've probably heard |
| Propositions relatives who / which + proposition — une précision sur une personne ou une chose | people who are · bed, which is · cortisol, which is |
| Voix passive be + participe passé — l’accent est mis sur ce qui arrive, pas sur qui le fait | might be tempted · were bombarded · being filled |
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.