쉐도잉 연습: “3 Meals a Day is Marketing” - Dr David Sinclair - 영상으로 영어 말하기 배우기

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Lifestyle stuff.

Last time that we were talking, it was all about calorie restriction and primarily fasting as a route toward calorie restriction.

How should people eat if they want to live as long as possible now with your 2026 data?

Well, actually, what I've been saying, actually, on my podcast for now, what, four years, it hasn't changed.

And my book, Lifespan, which came out, we were talking about when we first met in 2019, nothing in that book I've had to revise.

It's all consistent.

So there's no retractions from the book in 2019?

No. No. And my lab's never retracted anything, and at this point, never been proven wrong, which is a blessing, and I knock on touch on wood.

but that's good news which means that the things

that i've said before people can go back and learn still um

if this is the first time you're seeing me uh you know let's let's start

so the the main things about fasting are we know from animals um

and some human data but mostly from animals that

if you restrict how often you eat um and to some extent how much you eat you get longevity benefits

and we can talk about protein ratio to carbs to fats.

That's also a whole big debate, as you know.

But generally, I like to eat one meal a day, maybe two if I'm being social, but not three.

I think three meals a day plus snacks is marketing.

Breakfast being the most important meal of the day was General Mills, I believe.

One of those companies, Kellogg's perhaps.

But this is, you know, it's all marketing.

Humans are not built to eat that consistently.

I don't think cavemen were sitting around eating their big breakfast saying, what are we going to eat for lunch?

I think, you know, maybe if they just killed a mammoth, but generally they were pretty hungry a lot of the time.

And our bodies have adapted to that.

We're not meant to always be satisfied.

And so I try to be hungry.

And if I gain a little bit of weight, sometimes I travel and I eat well.

And Serena and I, we do sometimes love to eat.

I'll come home from travel and just, I won't eat for three days sometimes two weeks i can

go without food it's not a big deal two weeks without food yeah okay

i might munch on a on a piece of celery or something

but that's not really nutrition i will drink a lot i'll

drink a lot of low calorie zero calorie drinks a lot of tea

that kind of stuff

but i can go without food for two weeks it feels

great after the first three days i'm over the hunger feeling um i can see on my monitor

which i've got one on here cgm the cgm yep i

can see the great impact it's had having on my body

i can monitor it on my rings i do blood tests

which is important you don't want to just guess what's working what isn't

but yeah i know two weeks sounds like a lot

but it is a lot it doesn't sound like a lot it is a lot it is a lot

and i'm a regular guy i i i'm not like some people

that spend millions of dollars on their body and

and measure everything i'm kind of lazy i i don't like

being hungry i like food i like to snack i like to stay up late.

I'm a typical hedonist if you let me go.

And actually up until a year ago, I actually hadn't fasted more than 24 hours.

I just couldn't do it.

It's like, this is painful and I'm stressed.

So if I'm stressed, I'm going to eat.

But what I've learned over this past year is I can go beyond 24 hours.

And once I'm over three days, something kicks in.

Actually, we know molecularly there's something called chaperone mediated autophagy or CMA, which is the deep cleanse of these misfolded and modified proteins

that you want to get rid of for aging or slowing aging.

And, uh, after those three days, you know, I start to feel amazing.

My mind clears.

Um, I don't feel bloated at all.

Um, I don't even have to go to the toilet that often except for all the tea, but you know what I mean?

And, uh, yeah, I feel energized and I I'm measuring myself.

So I'm making sure I'm not overdoing it.

This is not for everybody.

If you're skinny and you've got barely any fat

or you're elderly it's not for you but for me i gain weight

and muscle pretty easily i can fluctuate and

so i watch my weight come down i've got a scale

that measures my weight um it's i don't know

if i can measure say the name or if it's forbidden

but um i do like the withings scale

because it smart scale links to the phone yeah it would get your composition as well

if you hold the handle yeah and i've had one since 2013

so i've got all this data on my body weight and composition, which is awesome.

And I'm trying to maintain that at the optimal level over these last 13 years.

This two weeks thing is blowing my mind.

What are you running on after 10 days?

Why is malnutrition?

Are you supplementing with vitamins and stuff so that you don't get scurvy?

Like, why are you not dropping dead?

I am.

I'm glad you said that, Chris, because it's important to say I'm a scientist about this.

I'm not just willy -nilly giving up everything.

So you're celery and green tea, surviving for two weeks, just bro -sciencing it.

Well, no, I'm not doing that.

The reason I'm using my hands is I travel and at home I have a little carry pack with vitamins,

supplements, and medicines that I've been using and know very well what I need.

Every morning it's a symphony of supplements and medicines, actually.

I know what my body needs.

I know what works.

So I do that.

So not anybody can do that.

So it's really important if you do fast for long periods, make sure enough hydration, very important.

We know that.

But also I'm making sure that I'm not deficient in any minerals or vitamins.

And so I'm taking in things like vitamin B, vitamin C as well, and some nutrients that I know I can become deficient in.

What do you think is happening inside of your body from day four until day 14?

What's going on?

Well, we know actually, not from measuring me, but we know from many years of study what happens to the human body.

the first 24 hours you're going to use up a lot of the sugar and then the glycogen in your liver.

100

What I like to think is my liver knows how to steady my glucose

101

and give me the right amount of glucose far more than my mouth does.

102

My liver is smarter than my eyes and my mouth.

103

And anyone that's fasted knows that your blood sugar, if you're eating like this and you go, oh, energy, oh, brain fog, energy, brain fog.

104

Oh, I'm sleepy in the afternoon.

105

That's our normal life.

106

If you're fasting, your liver just puts out just the right amount of ketones for your brain, or you can drink some ketone drinks,

107

or it's making glucose or both.

108

Your brain loves ketones.

109

And if you do it too long, you will start to lose muscle.

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So I'm working out more than I do normally to make sure I don't lose any weight.

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And so that scale will tell me if I'm losing lean mass, which I don't want to do, and I make sure that I don't lose it.

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is there not a concern to do with your gut is there not is

113

that does there not need to be transit through the digestive tract i don't know what happens

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if nothing passes through your stomach for two weeks yeah well

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i can tell you your stool changes uh there's very i

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imagine it does it turns fucking invisible yeah right there's phantom

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poo as it's called a bunch of gas coming out um

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so yeah that's what i meant i'm not on the in

119

the bathroom as often it's actually much more productive um unless

120

you're productive i do find i do i do find that the biggest obstacle to my productivity is the bathroom.

121

I've learned from over a thousand podcast episodes, the easier that you make your health routine, the more consistent you'll be.

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It's like golf, right?

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You want to keep it simple and not makes a bunch of pills.

124

You want the eye of the tiger, not the DUI of the tiger.

125

That's why I'm such a huge fan of AG1.

126

One Scoop contains 75 vitamins, minerals, probiotics, and whole food sourced ingredients in a single daily drink.

127

And that's why I've been taking it every single morning for nearly five years now.

128

And they've taken it a step further with AG1 Next Gen backed by four clinical trials.

129

And those trials that were shown to fill common nutrient gaps, improve key nutrient levels in just three months, and increase healthy gut bacteria by 10 times, even in people who already eat well.

130

Plus, if you're still unsure, they've got a 90 -day money -back guarantee.

131

So you can buy it and try it every single day for three months.

132

And if you don't like it, they will give you all of your money back.

133

Right now, you can get 20 % off a welcome kit

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and that 90 -day money -back guarantee by going to the link in the description below

135

or heading to drinkag1 .com slash modernwisdom.

136

That's drinkag1 .com slash modern wisdom.

137

Thank you very much for tuning in.

138

If you enjoyed that clip, you will love the full -length episode in all of its glory.

139

Right here.

140

Come on.

141

Press it.

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이 레슨의 어휘와 말하기 포인트

이 B2 수준 말하기 레슨은 영상 ““3 Meals a Day is Marketing” - Dr David Sinclair”을(를) 바탕으로 합니다. 이 영상에는 섀도잉할 문장 141개와 단어 1687개가 있습니다. 말하는 구간의 길이는 8:25입니다. 화자는 분당 약 201단어로 빠르게 말하므로 연음과 약하게 발음되는 소리가 많습니다. 영어에서 가장 많이 쓰이는 3,000단어에 속하는 단어가 79%뿐이라 어휘가 어려운 편입니다.

이 영상의 핵심 어휘

영상에서 가장 어려운 단어 15개를 발음, 뜻과 함께 정리했습니다.

단어	발음	뜻
vitamin 명사	/ˈvɪt.ə.mɪn/	비타민
calorie 명사	/ˈkæləɹi/	칼로리
ketone 명사	/ˈkitoʊn/	케톤
nutrient 명사	/ˈnuː.tɹi.ənt/	영양소
glucose 명사	/ˈɡluː.kəʊz/	포도당, 글루코스
celery 명사	/ˈsɛləɹi/	셀러리, 샐러리
restriction 명사	/ɹɪˈstɹɪkʃən/	제한
snack 명사	/snæk/	간단한 식사, 경식
mineral 명사	/ˈmɪn.ə.ɹəl/	광물
podcast 명사	/ˈpɑdˌkæst/	팟캐스트
autophagy 명사	/ɔˈtɑfəd͡ʒi/	오토파지
bacterium 명사	/bækˈtɪəɹ.ɪəm/	세균, 박테리아
cleanse 동사	/klɛnz/	씻다
glycogen 명사	/ˈɡlaɪ.kə.d͡ʒn̩/	글리코젠
malnutrition 명사	/ˌmæl.nuˈtɹɪʃ.ən/	영양실조

영상에 나오는 구동사

단어	발음	뜻
come out 동사	/ˌkʌm ˈaʊt/	나오다
come down 동사		내려오다
give up 동사		항복하다
go back 동사		돌아가다
stay up 동사		새우다

따라 말해 볼 만한 문장

영상에 나오는 짧고 완결된 문장으로, 일상 대화에서 그대로 쓸 수 있습니다:

That's also a whole big debate, as you know.
We're not meant to always be satisfied.
I'm a typical hedonist if you let me go.
I just couldn't do it.
It's like, this is painful and I'm stressed.

이 영상의 문법

화자가 가장 많이 쓰는 문형을 영상 속 실제 표현과 함께 정리했습니다.

문형	영상 속 표현
현재완료진행 have/has been + -ing — 전에 시작해 지금도 계속되는 동작	I've been saying · I've been using · I've been taking
조건문 if + 절, will/would + 동사 — 조건과 그 결과	if you don't like it, they will give · If you enjoyed that clip, you will love
현재완료 have/has + 과거분사 — 과거의 일이 지금도 관련이 있을 때	hasn't changed · I've had · i've said
관계절 who / which + 절 — 사람이나 사물에 대한 추가 정보	wrong, which is · news which means · CMA, which is

주의할 발음

화자는 I'm, don't, I've 같은 축약형과 약화된 형태를 72번 사용합니다. 들리는 대로 짧게 발음하세요.

“sh”와 “zh” 소리: deficient /dɪˈfɪʃənt/, restriction /ɹɪˈstɹɪkʃən/, chaperone /ˈʃæ.pəˌɹoʊn/, hydration /haɪˈdɹeɪʃən/, malnutrition /ˌmæl.nuˈtɹɪʃ.ən/
긴 단어 — 강세 위치에 주의: autophagy /ɔˈtɑfəd͡ʒi/, malnutrition /ˌmæl.nuˈtɹɪʃ.ən/, probiotic /ˌpɹoʊ.baɪˈɑ.tɪk/, longevity /lɒnˈd͡ʒɛv.ɪ.ti/, ingredient /ɪnˈɡɹiːdi.ənt/

한국어 화자가 어려워하는 소리:

/f/ — ㅍ(/p/)으로 바꾸지 말고 윗니를 아랫입술에 대기: deficient /dɪˈfɪʃənt/, autophagy /ɔˈtɑfəd͡ʒi/, fluctuate /ˈflʌkt͡ʃu.eɪt/, forbid /fɚˈbɪd/, symphony /ˈsɪm.fə.ni/
/v/ — ㅂ(/b/)과 구별하기: vitamin /ˈvɪt.ə.mɪn/, digestive /daɪˈdʒɛstɪv/, overdo /ˌoʊvɚˈdu/, revise /ɹɪˈvaɪz/, longevity /lɒnˈd͡ʒɛv.ɪ.ti/
/z/ — ㅈ이 아니라 성대를 울리는 /s/: glucose /ˈɡluː.kəʊz/, cleanse /klɛnz/, energize /ˈɛnəd͡ʒaɪz/, revise /ɹɪˈvaɪz/, invisible /ɪnˈvɪzəb(ə)l/

이 영상으로 연습하는 방법

먼저 말하지 않고 영상을 끝까지 듣고 모르는 단어를 적어 둡니다.
0.75배속으로 한 문장씩 섀도잉을 시작하고, 익숙해지면 보통 속도로 돌아갑니다.
자신의 목소리를 녹음해 원본과 비교하고, vitamin, calorie, ketone 같은 단어에 특히 주의합니다.

쉐도잉이란? 영어 실력을 빠르게 키우는 과학적 방법

쉐도잉(Shadowing)은 원래 전문 통역사 훈련을 위해 개발된 언어 학습 기법으로, 다언어 학자인 Dr. Alexander Arguelles에 의해 대중화된 방법입니다. 핵심 원리는 간단하지만 매우 강력합니다: 원어민의 영어를 들으면서 1~2초의 짧은 지연으로 즉시 소리 내어 따라 말하는 것——마치 '그림자(shadow)'처럼 화자를 따라가는 것입니다. 문법 공부나 수동적인 청취와 달리, 쉐도잉은 뇌와 입 근육이 동시에 실시간으로 영어를 처리하고 재현하도록 훈련합니다. 연구에 따르면 이 방법은 발음 정확도, 억양, 리듬, 연음, 청취력, 말하기 유창성을 크게 향상시킵니다. IELTS 스피킹 준비와 자연스러운 영어 소통을 원하는 분들에게 특히 효과적입니다.

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쉐도잉 연습: “3 Meals a Day is Marketing” - Dr David Sinclair - 영상으로 영어 말하기 배우기

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