シャドーイング練習: Why Watching Porn Ruins Your Brain (and how to reverse it) - 動画で英語スピーキングを学ぶ
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186 文
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I love this one, particularly for porn addiction, use porn anytime you want, be aware of the porn,
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but your job is to make sure that the porn
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that you use is always more enjoyable than the last time you use porn.
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You have to figure out a way to make porn super enjoyable, like, like whatever you have to do,
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like candles, whatever you got to do to like make porn more and more enjoyable.
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I didn't mean like quick pleasure i mean like you're really savoring feeling the pleasure
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you can do the same thing with potato chips
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if someone actually does that it like disrupts bad habits unbelievably quickly on the surface what
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that sounds like is you uh speed running the hedonic treadmill and uh
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that oh well this is going to make the the habit
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even more alluring even more addictive even even more uh self -reinforcing why is
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that not the case why does it do something else yeah
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so most of the time the person who's doing it is trying to escape an emotional experience.
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So I'm going to use porn so I don't have to think about something, not have to be in pain,
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not have to, so I can cure my anxiety in that moment, in that second.
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This is bringing such a deep amount of presence to it.
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To actually enjoy it, you actually have to have presence.
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And then you start to find out is that the enjoyment is far better than what porn was giving you.
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There's a neuroscience version.
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Please.
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So I think, so when he says, enjoy porn, notice what he also says.
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Don't tug one out, bro.
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Yeah.
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Right?
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So this is what I think is really interesting.
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A lot of people don't realize pleasure and contentment are inversely related.
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Okay?
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So the more pleasure you have in your life, the less content you'll be.
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And this is down to the neuroscience level so dopamine
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and serotonin are like this is rough but if you guys want to get complicated we can
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dopamine and serotonin are like inversely related so
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if you look at someone who has a highly dopaminergic life like the person i wanted to be right
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so a lot of sex a lot of affairs pointing at you not me
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i'm just saying a lot of a lot of or as much anal as you can handle
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just have anal sex bro
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just say yes to anal that's gonna be i have i have practical teachings too i have practical teachings too
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so so so so literally like if you
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if you live a dopaminergic lifestyle you will be your serotonin levels will drop
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and so you'll become discontent and then you chase dopamine
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so dopamine is a substitute for serotonin and then what we find is
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that as people become more content their draw for dopamine decreases on average would you say
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that more people have a dopamine problem than a serotonin problem they're using
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that they're chasing after that whereas
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if they were more in i always think about dopamine chris serotonin chris
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and cortisol chris like dopamine chris is achieving things
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and making new 24 -hour play records on the channel serotonin chris is uh relaxing in a hammock
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and cortisol chris is arguing about something over email what's the word
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you're using chris chris himself chris oh oh okay
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i was like oh i was gonna say oxytocin chris oxytocin chris yeah scared
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that it's gonna go away anal sex that's all three
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i'm sorry for opening that door serotonin problem more people in dopamine
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so so i'd say that you can't have one problem without the other right
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so the whole point is that they're related so
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if you have a dopaminergic that's a problem
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if you live a dopaminergic lifestyle your serotonin by definition is going to be low
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and if you look at these yogis in the himalayas they're i mean we no one's doing
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interest not even intracellular intercellular measurements of dopamine
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and serotonin between neurons like no one's like doing brain biopsies to measure that stuff so this is basically functional neuroscience.
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But if you look at like a yogi, a yogi is content.
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And so they can still engage in pleasure.
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But that contentment is also enters the endocannabinoids circuitry.
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But if you think about your piece, right, if I am fundamentally content,
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and I think this is what I'd love to get to the methodology of that bifurcation that you were talking about,
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because I think this is what Connor's talking about, is like, if you are confident in yourself, if you're relationally connected, the fuel that dopamine,
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the problems that dopamine solves actually disappear.
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And I think that's what he's talking about as well, which is like, if you don't tug one out,
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which by the way, is the hard part if you're addicted, right?
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Especially if you're watching pulling the candles on.
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Right.
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There comes a time where I just get outgunned in these conversations.
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It's like, I don't even know.
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How many of them want to have that?
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And so I think one day I'll be strong enough.
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One day.
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One day.
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So we get to this point where what I really like about that exercise, it's a shift to serotonin.
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It's a shift.
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This is exactly the potato chip exercise.
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When you start to settle in awareness, when you become aware of something, the bite of it like literally decreases.
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And there's some fascinating neuroscience about this where like, I don't know if this kind of makes sense, but you know, if I,
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you know, the difference between people who dance and people who don't know how to dance.
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Confidence.
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Once that is traumatized.
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So, so I think one, one group tries to do it and one group doesn't try to do it.
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Does that make sense?
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Yeah, I get what you're saying.
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Right?
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So something really interesting happens.
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So if I were to like give you guys like something to eat and I tell you consciously control every movement,
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you would not be able to chew.
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If I tell you consciously, okay, contract the calf, now lift, now extend the foot, now put it down.
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So anytime you become aware of something, something really interesting happens.
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It's the anterior cingulate cortex.
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Once that turns on and you become aware of something, the automaticity of the brain turns off, right?
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So I think this serotonergic circuit is really, I mean, it's fascinating, but like the more aware you become, things just lose their power.
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Like the power that emotions have over you, if you really lean into the emotion and you feel that emotion, that reckoning of pain, right?
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Like when, when you actually face that reckoning, when you face the music, the strength that it has to control you actually goes away.
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That's cool.
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You create a pattern interrupt, right?
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Like when you think about the porn example, somebody's feeling something, they're anxious, they're angry, they're bored, they're lonely.
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They don't want to feel that way.
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Their brain has created a, uh, cause our brains are largely pattern recognition machines
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and they're looking for patterns to largely keep us safe and
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so for a lot of guys they're watching porn they're re -watching porn
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because they feel a certain way that they don't want to feel
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and their brain has learned oh and i feel this
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when this emotion pops up in my body i go jerk off
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and that cycle plays out
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and they have a very specific cycle there's a cycle of how they do it
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and when they do it and
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and how they're feeling before there's like there's a whole yeah there's a whole cycle
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that plays out and then they always feel a specific way after
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which is usually shame regret you know
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it's like what's the post not regret right it's like what the was i just watching um
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and so what joe's talking about is creating
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a different type of confrontation or a type of confrontation that creates a different pattern
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that starts to slow things down
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and accentuate from a place of like okay what am i
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actually feeling what i've given to guys is set a timer go sit down go breathe
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and feel into what you're feeling and i called it the fire meditation
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and it's like okay you're feeling something in that moment
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that you're running from yeah
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and you don't want to feel it you're feeling anger you're feeling loneliness you're feeling whatever it is
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and you are avoiding it and
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so let's move towards it right jung talked about uh carl jung talked about like
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when you are facing a monster in a dream the worst thing you can do is run from it
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and but this is what we do when we have habits
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or behaviors or choices that we largely don't want to deal with
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or emotions that we don't want deal with we run from them
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and so what what i'll often do with men is let's turn towards it
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so he says when there's a monster in a dream the first thing
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that you need to do is you need to turn towards it
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and you need to turn towards the thing
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that you're afraid of you don't want to feel you don't want to experience
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because not always but sometimes it'll start to dissipate you can start to build a relationship with it
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and instead of oh i feel this way i don't want to feel
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this way it's oh i feel this way
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and i'm starting to build tolerance for it i'm actually still okay even though i'm feeling this way and that
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that oftentimes is a byproduct of a family system a nervous
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system within a family system where somebody just didn't learn how to deal with heart emotions right
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they didn't learn how to deal with anger or anxiousness
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or whatever it is And so they've adopted all of these methods to deal with internal states that they don't like.
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Like a lot of dysfunction that people are experiencing is I'm experiencing an internal state that I don't like,
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and I have all of these ways of avoiding what's happening inside of me. And
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so I think part of what we're talking about is how
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do we support people in turning towards the internal state that they're ultimately trying to avoid.
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And one of the things that I say to guys all the time is like, there's no change without some form of confrontation.
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There's no change without some form of confrontation.
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Super union, yeah.
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And it's like, but that's, and I think from a masculine perspective, that is something that we're really missing.
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Like a lot of young men are, they have been neutered when it comes to confrontation.
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They've been told that confrontation is toxic.
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They've been told that confrontation is bad.
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They're wrong for it and so they're really these fragile not just men
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and i was the same way right like i you know i was okay with getting into bar fights
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that was totally okay that type of confrontation was fine
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but i wasn't okay with the confrontation of like wow i feel really fucking sad
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or i feel really weak or i'm really scared about this thing
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that type of confrontation was never taught to me and i think
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that that's the case for
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so many people where they're not taught how to confront the hard negative perceived negative experiences
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that are going on inside of them a quick note lots of people tell us
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that youtube unsubscribes them from the channel even though they already pressed it
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so just check down there and see
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if the subscribe button is pressed you get access to episodes before anybody else
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if you do supports me and the show helps me to bring you bigger
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and better guests and it makes me very happy so just go
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and give it a tap for me i thank you
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a quick aside you probably heard me talk about element before
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and that's because i've started every single morning the same way for the last five years now
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and helps to regulate your appetite throughout the day i genuinely notice the difference
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when i take it versus when i don't
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which is why i don't shut up about it
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and also why it's used by everyone from Dr. Andrew Huberman to Olympic athletes
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or heading to drinklmnt .com slash modern wisdom.
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That's drinklmnt .com slash modern wisdom.
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このレッスンの語彙とスピーキングのポイント
このスピーキングレッスンは、動画「Why Watching Porn Ruins Your Brain」を教材にしています。 繰り返し出てくる語は次のとおりです：porn, dopamine, serotonin, chris, confrontation。 この動画には、シャドーイング用の文が186文、単語が2237語あります。 音声の長さは12:09です。 話す速さは速く、1分あたり約184語です。音のつながりや弱く発音される音が多くなります。 単語の83%は英語の頻出3,000語に含まれます。残りは練習の前に確認しておきましょう。
この動画の重要語彙
動画に出てくる覚えておきたい単語15語を、発音と意味つきで紹介します。
| 単語 | 発音 | 意味 |
|---|---|---|
| confrontation 名詞 | /ˌkɑn.fɹənˈteɪ.ʃən/ | 対決, 対立 |
| emotion 名詞 | /ɪˈməʊ.ʃən/ | 感情, 心緒 |
| element 名詞 | /ˈɛləmənt/ | 要素, エレメント |
| habit 名詞 | /ˈhæb.ɪt/ | 習慣 |
| enjoyable 形容詞 | /ɛnˈd͡ʒɔɪ.ə.bl̩/ | 楽しい |
| practical 形容詞 | /ˈpɹæk.tɪ.kəl/ | 実践的な |
| chase 動詞 | /t͡ʃeɪs/ | 追いかける, 追跡する |
| anger 名詞 | /ˈæŋɡə/ | 怒り, 忿怒 |
| regret 動詞 | /ɹɪˈɡɹɛt/ | 後悔する, 悔いる |
| wisdom 名詞 | /ˈwɪzdəm/ | 知恵 |
| lifestyle 名詞 | /ˈlaɪfˌstaɪl/ | ライフスタイル, 生活様式 |
| anytime 副詞 | いつでも | |
| decrease 動詞 | /dɪˈkɹiːs/ | 減少する, 減る |
| potato 名詞 | /pəˈteɪ.təʊ/ | じゃがいも, 馬鈴薯 |
| scare 動詞 | /skɛɚ/ | 威かす, 驚かす |
動画に出てくる句動詞
| 単語 | 意味 |
|---|---|
| go away 動詞 | 去る, 出る |
| find out 動詞 | 見出す, 調べる |
| sit down 動詞 | 座る, 腰掛ける |
| turn off 動詞 | 消す, 切る |
この動画の文法
話し手がよく使っている文型を、動画の実際の表現とともに紹介します。
| 文型 | 動画での表現 |
|---|---|
| 受動態 be + 過去分詞 — 誰がするかより、何が起きるかに焦点を当てる | is traumatized · is set · is run |
| 現在完了形 have/has + 過去分詞 — 過去の出来事が今も関係している | has created · has learned · i've given |
| 関係詞節 who / which + 節 — 人や物について情報を加える | someone who has · well, which is · people who dance |
注意したい発音
話し手はdon't, they're, you'reなど、短縮形や弱形を82回使っています。聞こえたとおりの短い形で発音しましょう。
- 「th」の音: breathe /bɹiːð/, athlete /ˈæθ.liːt/, methodology /ˌmɛθ.əˈdɑ.lə.d͡ʒi/
- 「sh」と「zh」の音: confrontation /ˌkɑn.fɹənˈteɪ.ʃən/, emotion /ɪˈməʊ.ʃən/, recognition /ˌɹɛkəɡˈnɪʃ(ə)n/, ratio /ˈɹeɪ.ʃoʊ/, artificial /ˌɑː.tɪˈfɪʃ.əl/
- 長い単語（アクセントの位置に注意）: confrontation /ˌkɑn.fɹənˈteɪ.ʃən/, complicated /ˈkɑm.plɪˌkeɪ.tɪd/, recognition /ˌɹɛkəɡˈnɪʃ(ə)n/, anxiety /æŋˈzaɪ.əti/, artificial /ˌɑː.tɪˈfɪʃ.əl/
日本語話者が苦手な音：
- /r/ と /l/ の区別 — /l/ は舌先を歯茎につけ、/r/ はどこにもつけない: practical /ˈpɹæk.tɪ.kəl/, relax /ɹɪˈlæks/, carl /kɑɹl̩/, tolerance /ˈtɑ.lə.ɹəns/, regulate /ˈɹɛɡ.jə.leɪt/
- /v/ — /b/ にならないように、上の歯を下唇に当てる: solve /sɒlv/, versus /ˈvɝsəs/, flavor /ˈfleɪvə/, perceive /pɚˈsiv/, addictive /əˈdɪktɪv/
- /f/ — 「フ」ではなく、上の歯と下唇で出す: confrontation /ˌkɑn.fɹənˈteɪ.ʃən/, lifestyle /ˈlaɪfˌstaɪl/, affair /əˈfɛɹ/, artificial /ˌɑː.tɪˈfɪʃ.əl/, functional /ˈfʌŋkt͡ʃənəl/
この動画での練習方法
- まず声を出さずに動画を最後まで聞き、知らない単語をメモします。
- まず0.75倍速で一文ずつシャドーイングし、慣れてきたら通常の速度に戻します。
- 自分の声を録音して元の音声と比べます。confrontation, emotion, elementなどの単語に特に注意しましょう。
シャドーイングとは？英語上達に効果的な理由
シャドーイング（Shadowing）は、もともとプロの通訳者養成プログラムで開発された言語学習法で、多言語習得者として知られるDr. Alexander Arguelles によって広く普及されました。方法はシンプルですが非常に効果的：ネイティブスピーカーの英語を聞きながら、1〜2秒の遅延で声に出してすぐに繰り返す——まるで「影（shadow）」のように話者を追いかけます。文法ドリルや受動的なリスニングと異なり、シャドーイングは脳と口の筋肉が同時にリアルタイムで英語を処理・再現することを強制します。研究により、発音精度、抑揚、リズム、連音、リスニング力、そして会話の流暢さが大幅に向上することが確認されています。IELTSスピーキング対策や自然な英語コミュニケーションを目指す方に特におすすめです。