쉐도잉 연습: PhD Gives His Take on Creatine for Longevity - 영상으로 영어 말하기 배우기

creatine is really important because it's not in the mitochondria

so much as it carries forth the mitochondrial energy of the rest of the cell.

That also feeds back in the repair functions for the mitochondria.

And so I think optimizing your creatine status is super important.

And I think that everyone who's not eating one or two pounds of meat per day should probably be taking creatine.

And you can think of it as if you're eating red meat and you're eating it rare, you can err on the

Which is like a reddish fish and is actually quite high in creatine

if you're eating white meat white fish

and you're eating well done You want to err on the side of two pounds

because you're losing they don't have as much creatine then you cook the creatine out of them

And you wind up with much lower dose.

We should probably say salmon you're talking about wild salmon versus farm salmon, which has a dyed pink skin Well, it's not the red color.

I think it's coincidence that it's I think the red color is coincidence It's just a helpful way to think about it,

but it probably is the case at least every Atlantic farm salmon that I've seen you can tell that it's, well, if you look up in a database, it's way higher in fat,

but you can tell by looking at it that it just doesn't have that lean look that wild salmon has.

So I think creatine is a function of the lean tissue mass.

And it might be the case that wild salmon are doing a lot more swimming.

Wild environment is encouraging them to use their muscles in a way that increases their creatine synthesis.

That wouldn't surprise me.

I have tried to steel man the case of could there be a vegan diet

that would make you not need to supplement with creatine?

a half a kilogram of tofu and a half a kilogram of quinoa per day

and that's not typically what and that might rip a hole in your digestive system

but that's so i think

that most vegans should probably just supplement creatine the most of

the brain research is being done with doses around 20 grams

and there's the thought is

that the you know the muscles are going to take first dibs

and you need to have a high dose to get it

to the brain there's a lot we don't know about that

but you know as a default like if i was healing from a traumatic brain injury i would i would You know, I think if you have something that's this serious,

you do want to, like, know what your limiting bottlenecks are.

So I think actually doing mitochondrial testing is, that's like, one of the applications would be like,

"Oh, now it's really important that I have a six -month window where I need to maximize everything I can." And so...

You know, testing to understand your unique needs, I think, would be a way to supercharge that process when it's needed.

There was that recent study where they looked at sleep deprivation with creatine supplementation.

And so they randomized people to either drink a placebo drink or drink 20 grams of creatine through the night.

And they kept them awake all night and they had them do brain puzzle quizzes.

And when the subjects were getting the 20 grams of creatine, did way better on the brain puzzles.

And so the conclusion is creatine is somehow acutely preventing your brain from suffering during sleep deprivation.

And the rationale there is mitochondria are the powerhouse of the cell or the power plant that's producing the energy.

Creatine is like the power grid, and it distributes that energy throughout the cell.

And so if the purpose of sleep is to restore the energy that you used up, but then you intervene by putting creatine in there,

rest and restore that energy because you've increased your capacity to distribute it.

That makes sense.

That is an interesting thing because it's fairly recent that people have talked about this.

It used to be people only thought of creatine as being a muscle to help you recover and help build larger muscles.

But then over the last, I would say, year or two, I started hearing talking about cognitive function, maybe even more than a couple of years, but about how it improves cognitive.

The sleep thing, though, is very recent, right?

creatine for six months doubles the rate of healing.

The field is in its infancy, but I actually, almost a decade ago, did a podcast on just creatine.

I called it more than a performance enhancer because if you just look at where it's distributed in the body, almost every cell and every tissue has the creatine system.

And so it really is this.

And if you look at the literature, they'll say, well, it's more important in certain cells.

It's really important in your muscles

Sometimes their energy demand is going through the roof and it's really important in like long cells.

So for example, your retina is part of your central nervous system

and it's a really long cell that's coming from the brain into the eye and creatine helps move energy back and forth.

If you just look at instead of where is it most important, you're just like, where is it?

Almost every cell in your body has creatine and it's helping distribute the energy that the mitochondria make throughout your whole body.

And that includes pumping stomach acid.

It includes sperm swimming up the vaginal canal.

look at where it is, you would think that creatine would help a lot more than muscles.

And it just turns out that all you need to do is start studying it to start seeing those effects.

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이 C1 수준 말하기 레슨은 영상 “PhD Gives His Take on Creatine for Longevity”을(를) 바탕으로 합니다. 가장 자주 반복되는 단어는 다음과 같습니다: creatine, cell, energy, brain, salmon. 이 영상에는 섀도잉할 문장 64개와 단어 982개가 있습니다. 말하는 구간의 길이는 4:59입니다. 화자는 분당 약 197단어로 빠르게 말하므로 연음과 약하게 발음되는 소리가 많습니다. 영어에서 가장 많이 쓰이는 3,000단어에 속하는 단어가 81%뿐이라 어휘가 어려운 편입니다.

이 영상의 핵심 어휘

영상에서 가장 어려운 단어 12개를 발음, 뜻과 함께 정리했습니다.

단어	발음	뜻
mitochondrion 명사	/ˌmaɪtəˈkɑndɹiən/	미토콘드리아, 사립체
gram 명사	/ˈɡɹæm/	그램
kilogram 명사	/ˈkɪləɡɹæm/	킬로그램, 키로
puzzle 명사	/ˈpʌzəl/	난제, 난문
coincidence 명사	/kəʊˈɪnsɪdəns/	일치, 우연의 일치
infancy 명사	/ˈɪnfənsi/	유아기
quinoa 명사	/ˈkin.wɑ/	퀴노아
retina 명사	/ˈɹɛt.ə.nə/	망막
maximize 동사	/ˈmæksəmaɪz/	최대화(最大化)하다
quiz 명사	/kwɪz/	퀴즈
dye 명사	/daɪ/	염료
synthesis 명사	/ˈsɪnθəsɪs/	통합, 종합

주의할 발음

화자는 you're, don't, doesn't 같은 축약형과 약화된 형태를 14번 사용합니다. 들리는 대로 짧게 발음하세요.

“sh”와 “zh” 소리: deprivation /ˌdɛp.ɹɪˈveɪʃən/, reddish /ˈɹɛdɪʃ/, rationale /ˌɹæʃ.əˈnæl/
긴 단어 — 강세 위치에 주의: mitochondrion /ˌmaɪtəˈkɑndɹiən/, deprivation /ˌdɛp.ɹɪˈveɪʃən/, mitochondrial /ˌmaɪ.təˈkɑːn.dɹi.əl/, coincidence /kəʊˈɪnsɪdəns/

한국어 화자가 어려워하는 소리:

/v/ — ㅂ(/b/)과 구별하기: deprivation /ˌdɛp.ɹɪˈveɪʃən/, vegan /ˈviːɡən/, digestive /daɪˈdʒɛstɪv/, vaginal /ˈvæd͡ʒ.ən.əl/, intervene /ˌɪntəˈviːn/
/z/ — ㅈ이 아니라 성대를 울리는 /s/: puzzle /ˈpʌzəl/, optimize /ˈɑptɪmaɪz/, maximize /ˈmæksəmaɪz/, quiz /kwɪz/
/r/과 /l/ 구별하기: kilogram /ˈkɪləɡɹæm/, mitochondrial /ˌmaɪ.təˈkɑːn.dɹi.əl/, rationale /ˌɹæʃ.əˈnæl/

이 영상으로 연습하는 방법

먼저 말하지 않고 영상을 끝까지 듣고 모르는 단어를 적어 둡니다.
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자신의 목소리를 녹음해 원본과 비교하고, mitochondrion, gram, kilogram 같은 단어에 특히 주의합니다.

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