쉐도잉 연습: Neuroscientist: "DELETE Your Social Media NOW!" - Here's Why! - 영상으로 영어 말하기 배우기

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Let's talk about dopamine.

Most people have heard of dopamine and we hear all the time now about dopamine hits, but actually there's no such thing as a dopamine hit.

And actually the way that your body uses dopamine is to have a baseline level of dopamine,

meaning an amount of dopamine that's circulating in your brain and body all the time.

And that turns out to be important for how you feel generally, whether or not you're in a good mood,

motivated, etc. And you also can experience peaks in dopamine above baseline.

A simple way to envision dopamine hits is every time you do something you like, eat a piece of chocolate, dopamine hit.

You look at your Instagram, dopamine hit.

You see someone you like, dopamine hit.

You know, all these things described as dopamine hits neglect the fact

that if you scroll social media and you see something you really like, dopamine hit.

Sure, there's an increase in dopamine.

But then you get to something else and you go, hmm, not that interesting.

However, had you arrived at that second thing first, you might think that it was really interesting.

If you had arrived to that second Instagram post three days later or four days later, you might find it extremely interesting.

Again, how much dopamine you experience from something depends on your baseline level of dopamine

when you arrive there and your previous dopamine peaks.

Okay?

That's super important to understand.

And it's completely neglected by the general language of dopamine hits.

This is why when you repeatedly engage in something that you enjoy, your threshold for enjoyment goes up and up and up.

So I want to talk about that process.

And I want to explain how that process works because

if you understand that process and you understand some of these schedules and kinetics, as we call them around dopamine,

you will be in a terrific position to use any dopamine enhancing tools that you decide to use.

You'll be in an excellent position to modulate and control your own dopamine release for optimal motivation and drive.

So what sorts of activities, what sorts of things increase dopamine and how much do they increase dopamine?

Well, let's take a look at some typical things

that people do out there or ingest out there that are known to increase dopamine.

So let's recall that you have a baseline level of dopamine and that everybody does.

Your level of dopamine has everything to do with those genetics, but also with what you've experienced in the previous days and the previous months and so on.

When you do or ingest certain things, your levels of dopamine will rise above baseline transiently.

And depending on what you do or ingest, it will rise either more or less, and it will be very brief or it'll last a long time.

So let's take a look at some of the typical things that people take and do and eat.

Some are good for us.

Some are not good for us.

And let's ask how much dopamine is increased above baseline.

Chocolate.

They didn't look at milk versus dark chocolate, but chocolate will increase your baseline level dopamine 1.5 times.

Okay, so it's a pretty substantial increase in dopamine.

It's transient, it goes away after a few minutes or even a few seconds.

I'll explain what determines the duration in a minute.

But 1.5 times for chocolate.

Sex, both the pursuit of sex and the act of sex increases dopamine two times.

So it's a doubling above baseline.

Now, of course, there's going to be variation there, but that's the average increase in baseline dopamine caused by sex.

Nicotine, in particular, nicotine that is smoked, like cigarettes and so forth,

increases dopamine two and a half times above baseline.

So there's a peak that goes up above baseline two and a half times higher.

It is very short-lived.

Anyone who's ever been a chain smoker or observed a chain smoker understands

that the increase in dopamine from nicotine is very short-lived.

Cocaine will increase the level of dopamine in the bloodstream two and a half times above baseline.

And amphetamine, another drug that increases dopamine,

will increase the amount of dopamine in the bloodstream 10 times above baseline, a tremendous increase in dopamine.

Exercise.

Now exercise will have a different impact on the levels of dopamine, depending on how much somebody subjectively enjoys that exercise.

So if you're somebody who loves running, chances are it's going to increase your levels of dopamine two times above your baseline,

not unlike sex.

People who dislike exercise will achieve less dopamine increase or no increase in dopamine from exercise.

And if you like other forms of exercise like yoga or weightlifting or swimming or what have you,

again, it's going to vary by your subjective experience of whether or not you enjoy that activity.

So for instance, the pen that I'm holding right now, it's one of these Pilot V5s.

I love these Pilot V5s.

They don't sponsor the podcast.

I just happen to like them.

I like the way that they write, how they feel.

If I spent enough time thinking about it or talking about it, I could probably get a dopamine increase just talking about this Pilot V5.

And that's not because I have the propensity to release dopamine easily.

It's that as we start to engage with something more

and more and what we say about it and what we encourage ourself to think about it

has a profound impact on its rewarding or non-rewarding properties.

Now it's not simply the case that you can lie to yourself and you can tell yourself, I love something.

And when you don't really love it and it will increase dopamine.

But what's been found over and over again is that

if people journal about something or they practice some form of appreciation for something, or they think of some aspect of something that they enjoy,

the amount of dopamine that that behavior will evoke tends to go up.

So for people that hate exercise, you can think about some aspect of exercise that you really enjoy.

However, I will caution you against saying to yourself, I hate exercise, or I hate studying,

or I hate this person, but I love the reward I give myself afterward.

Rewards given afterward actually make the situation worse.

They won't make you like exercise more or studying more.

They actually will undermine the dopamine release that would otherwise occur for that activity.

There are activities that we can do that will give us healthy, sustained increases in dopamine, both the peaks when they happen,

and to maintain or even increase our baseline levels of dopamine.

So how do we do that?

In recent years, there's been a trend toward more people doing so-called cold exposure.

In part, this was popularized by Wim Hof, the so-called Iceman, getting into cold showers, taking ice baths,

exposing oneself to cold water of various kinds can in fact increase our levels of dopamine as well as the neuromodulator, neuroapinephrine.

What temperature of water you can tolerate will depend on how cold water adapted you are

and how familiar you are with the experience of getting into cold water.

Please remember this, that when you experience something or you crave something really desirable, really exciting to you, very pleasurable,

what happens afterwards is your baseline level of dopamine drops.

Okay, so these peaks in dopamine, they influence how much dopamine will generally be circulating afterward.

And you might think, oh, a big peak in dopamine after that, I'm going to feel even better because I just had this great event.

Not the case.

What actually happens is that your baseline level of dopamine drops.

Dopamine doesn't act alone.

Dopamine has close cousins or friends in the nervous system.

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And I'll just name off a few of those close cousins and friends.

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Epinephrine, also called adrenaline, is the main chemical driver of energy.

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We can't do anything, anything at all, unless we have some level of epinephrine in our brain and body.

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So it should come as no surprise that dopamine and epinephrine, aka adrenaline, hang out together.

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In fact, epinephrine and adrenaline are actually manufactured from dopamine.

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What dopamine does is dopamine really colors the subjective experience of an activity to make it more pleasureful,

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to make it something that you want more of.

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Epinephrine is more about energy.

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If your dopamine is too low, you will not feel motivated.

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If your dopamine is really high, you will feel motivated.

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And if your dopamine is somewhere in the middle, how you feel depends on whether or not you had higher dopamine a few minutes ago or lower dopamine.

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This is important.

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Your experience of life and your level of motivation and drive

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depends on how much dopamine you have relative to your recent experience.

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There will be other factors too, but the level of dopamine is the primary determinant of how motivated we are,

115

how excited we are, how outward facing we are, and how willing we are to lean into life and pursue things.

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이 레슨의 어휘와 말하기 포인트

이 B2 수준 말하기 레슨은 영상 “Neuroscientist: "DELETE Your Social Media NOW!" - Here's Why!”을(를) 바탕으로 합니다. 가장 자주 반복되는 단어는 다음과 같습니다: dopamine, increase, baseline, exercise, above. 이 영상에는 섀도잉할 문장 115개와 단어 1539개가 있습니다. 말하는 구간의 길이는 9:42입니다. 화자는 분당 약 159단어로, 일상 대화에 가까운 자연스러운 속도로 말합니다. 단어의 82%가 영어에서 가장 많이 쓰이는 3,000단어에 속합니다. 나머지는 연습 전에 미리 확인해 두세요.

이 영상의 핵심 어휘

영상에서 가장 어려운 단어 15개를 발음, 뜻과 함께 정리했습니다.

단어	발음	뜻
dopamine 명사	/ˈdoʊ.pəˌmin/	도파민
depend 동사	/dɪˈpɛnd/	의존하다, ...에 달려 있다
epinephrine 명사	/ˌɛp.ɪˈnɛ.fɹɪn/	에피네프린
motivate 동사	/ˈmoʊ.tɪ.veɪt/	...에 동기를 주다
nicotine 명사	/ˈnɪkətiːn/	니코틴
adrenaline 명사	/əˈdɹɛnəlɪn/	아드레날린, 에피네프린
bloodstream 명사	/ˈblʌd.stɹɪim/	혈류
smoker 명사	/ˈsmoʊkɚ/	흡연자
subjective 형용사	/səbˈd͡ʒɛktɪv/	주관적
neglect 동사	/nɪˈɡlɛkt/	소홀히 하다, 등한히 하다
amphetamine 명사	/æmˈfɛt.ə.miːn/	암페타민
determinant 명사	/dɪˈtɜːmɪnənt/	행렬식
kinetics 명사	/kɪˈnɛt.ɪks/	동역학, 동력학
weightlifting 명사	/ˈweɪtˌlɪftɪŋ/	역도
enjoyment 명사	/ɪnˈd͡ʒɔɪ.mənt/	기쁨, 즐거움

영상에 나오는 구동사

단어	뜻
go up 동사	올라가다
go away 동사	떠나다, 떠나가다

이 영상의 문법

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

문형	영상 속 표현
수동태 be + 과거분사 — 누가 하는지보다 무슨 일이 일어나는지에 초점	are known · is increased · is smoked
현재완료 have/has + 과거분사 — 과거의 일이 지금도 관련이 있을 때	have heard · you've experienced · who's ever been
관계절 who / which + 절 — 사람이나 사물에 대한 추가 정보	somebody who loves · People who dislike

주의할 발음

화자는 don't, I'll, I'm 같은 축약형과 약화된 형태를 15번 사용합니다. 들리는 대로 짧게 발음하세요.

“sh”와 “zh” 소리: envision /ɪnˈvɪʒn̩/, pleasurable /ˈplɛʒəɹəbəl/, transient /ˈtɹæn.ʃənt/, caution /ˈkɔːʃ(ə)n/, threshold /ˈθɹɛʃ(h)oʊld/
긴 단어 — 강세 위치에 주의: epinephrine /ˌɛp.ɪˈnɛ.fɹɪn/, adrenaline /əˈdɹɛnəlɪn/, amphetamine /æmˈfɛt.ə.miːn/, determinant /dɪˈtɜːmɪnənt/, pleasurable /ˈplɛʒəɹəbəl/

한국어 화자가 어려워하는 소리:

/f/ — ㅍ(/p/)으로 바꾸지 말고 윗니를 아랫입술에 대기: epinephrine /ˌɛp.ɪˈnɛ.fɹɪn/, amphetamine /æmˈfɛt.ə.miːn/, ourself /(ˌ)aʊə(ɹ)ˈsɛlf/, weightlifting /ˈweɪtˌlɪftɪŋ/, profound /pɹəˈfaʊnd/
/v/ — ㅂ(/b/)과 구별하기: motivate /ˈmoʊ.tɪ.veɪt/, subjective /səbˈd͡ʒɛktɪv/, envision /ɪnˈvɪʒn̩/, observe /əbˈzɜːv/, variation /ˌvɛəɹiˈeɪʃn̩/
/z/ — ㅈ이 아니라 성대를 울리는 /s/: desirable /dɪˈzaɪəɹəbəl/, expose /ɪkˈspoʊz/, observe /əbˈzɜːv/

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, dopamine, depend, epinephrine 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.

섀도잉 방법: 단계별 전체 가이드 읽기 →

쉐도잉 연습: Neuroscientist: "DELETE Your Social Media NOW!" - Here's Why! - 영상으로 영어 말하기 배우기

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