쉐도잉 연습: The Optimal Morning Routine - Andrew Huberman - 영상으로 영어 말하기 배우기
레슨 만드는 중...
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- Hello, and welcome to a special episode of After School.
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I'm Andrew Huberman, professor of neurobiology and ophthalmology at Stanford School of Medicine.
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I'm also the host of the Huberman Lab podcast, a weekly podcast focused on science and science -based tools for everyday life.
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Today, you're going to learn about practical tools for optimizing your morning routine.
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So without further ado, Practical tools for optimizing your morning routine.
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There are certain foundational behaviors, do's and don'ts, that set the stage for you to be better at everything.
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So a lot of times people will say, how can I lift more, focus better, remember things better?
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It's like, well, let's think about the foundation of that.
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And that's always going to come back to two elements.
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and that's sleep and what i call non -sleep deep rest So sleep is the fundamental...
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practice or part of our 24 hour cycle where if you don't get it on a consistent basis,
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are down -regulating your ability to do everything, right?
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Metabolism is screwed up, immune system is screwed up, et cetera, et cetera.
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However, it is not the case if you get one night's bad sleep
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or that if you're not sleeping perfectly that you can't perform well.
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But let's talk about sleep and just, 'cause I think it's important.
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The goal for most people, unless you're pulling vampire shifts on deployment or you're a shift worker, and thank you shift workers, we'll talk about shift work, you should try and get really good sleep.
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80 % of the time, 80 % of the nights of your life.
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The other 20%, I hope you're not getting good sleep for good reasons that you enjoy.
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But the point is that there are a couple things that you can do.
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First of all, every cell in your body has a circadian rhythm.
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meaning every cell has a 24 -hour circadian clock that's regulated by genes.
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Think of your body as a bunch of millions of clocks, and you need to align those clocks to a single time.
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This is why when you travel overseas, your gut goes off, or it's more easily you get sick, or your thinking isn't quite right.
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The clocks aren't in alignment.
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They're not entrained, as we say.
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Number one practice for everything, sleep especially, is try and get some natural light in your eyes within an hour of waking up.
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If you wake up before the sun, turn on a bunch of bright lights, and then get sunlight in your eyes once it comes out.
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If there's dense cloud cover...
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there are still more photons, light energy, coming through that cloud cover than there are coming from artificial lights.
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So try and get five to ten minutes without sunglasses outside in the morning.
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once the sun is out, most days, if not all days.
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This has an outsized effect on a number of things.
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First of all, it modulates the timing of what's called the cortisol pulse.
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Once every 24 hours, you're gonna get a boost in cortisol, big spike in cortisol, it's a healthy boost.
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It sets your temperature rhythm in motion, sets your level of alertness, your level of focus, and your mood.
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You want that cortisol pulse to happen as early in the day as possible.
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- What's triggering the cortisol pulse?
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- The cortisol pulse is naturally entrained by these genetic programs to happen once every 24 hours, will be anchor it to the period where you see bright light.
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Got it.
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A late shifted cortisol pulse.
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So imagine the kid that wakes up and spends the morning in bed, or you're spending the morning bed and you're texting or you're indoors and you're typing on the computer.
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That's not enough light to accomplish what i'm talking about
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and then you go outside around noon
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or one you're in what's called the circadian dead zone
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which is the time in which light arriving at the eyes can do certain things
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but it can't time this pulse that means
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that cortisol pulse is going to come in the afternoon
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which means that your temperature rhythm is going to be shifted late
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and that's actually a signature of depression and anxiety and and Difficulty falling asleep.
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Many people are waking up and they're just spending time indoors and they're putting on sunglasses, getting in their car and driving, or there's cloud cover and they think there's no sun out.
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I don't mean that you actually have to stare at the sun, never stare at any light so bright it's going to damage you.
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Please don't.
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And blink as necessary.
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But the indirect rays from the sun...
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trigger these cells in the eyes called melanopsin ganglion cells.
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These ganglion cells, these are neurons, they send a signal to your hypothalamus.
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Then the hypothalamus releases this peptide, which is a wake -up signal for your whole brain and body, and sets a timer for the onset of melatonin release 16 hours later,
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melatonin being the hormone that makes you sleepy and makes you want to go to sleep.
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So you can imagine what happens if you don't get that light until a few hours later, everything's shifted.
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And then you want to go to, you don't know why you're wide awake at 11 :30 or 12 and everything's messed up.
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The other thing is that You can get bright light from electronic devices early in the day, but it's not enough.
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you need photons from sunlight now
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if you live in scandinavia in the depths of winter
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if you're up in like you know tronheim or ahoos
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or something like okay fine don't buy an expensive daytime simulator
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get one of these led uh light boxes for drawing they're very inexpensive In comparison, you can find them on Amazon.
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I don't have a relationship to any of these brands, but they're easy to find, 20, 30 bucks.
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Put that on your desk and just look at that thing for a few minutes in the morning.
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Not as good, but better than being in the darkness.
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Then when the sun's out, get outside.
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Now, this is a...
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Huge, huge effect for the following reason.
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The signal that arrives from the eyes to the hypothalamus also triggers the release of the neuromodulator dopamine.
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We hear about dopamine as a feel -good molecule.
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Dopamine, dopamine, dopamine, dopamine hits.
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But dopamine's main role in the brain and body is to drive motivation, craving, and pursuit.
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It is not the molecule of pleasure.
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It is the molecule of drive.
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It is life force.
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And you may notice, you said we crave sun.
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It also does make you feel good.
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Here's why.
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If you think about seasonally breeding animals, let's think about the Arctic fox.
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Well, the Arctic fox in winter is white, but in the summertime has darker pelage.
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It actually, there's a pathway going from sunlight to dopamine to melanin production in the skin and fur.
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So animals that transition from light color to dark color, that's all mediated by dopamine.
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Guess what else happens?
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The gonads grow.
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worked on in the laboratory and that Also in humans, it's now been shown in a beautiful study that people who get 20 to 30 minutes of light on their skin, this was a study done in Israel.
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So they wear an appropriate amount of clothing, but they're sleeveless, no hat, no sunglasses.
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They were told to go outside 20 to 30 minutes, three times a week, just in the sunshine.
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Ideally, they wear shorts also.
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They measure testosterone and estrogen in men and women.
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significant increases in both.
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And all the associated things of increased passion, blah, blah, blah, blah.
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That is what they measured in the study.
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Why?
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Well, it turns out that light to the eyes, but also light to the skin, the skin is an endocrine organ.
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It's not just something to tattoo and hang earrings from and put clothing on.
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It actually, there's a pathway involving a molecule called P53 and the keratinocytes are these skin cells that when sunlight,
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when UVB, ultraviolet blue light penetrates the skin because it can penetrate the skin superficially, triggers these keratinocytes to stimulate a pathway that releases dopamine dopamine in the brain and body.
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So you feel better when you're getting light in your eyes and on your skin, and you're increasing testosterone and epinephrine and dopamine increase.
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That's why you feel good in the summer months.
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People in Scandinavia know this, this kind of spring fever.
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In the winter months, you want to go through every bit of effort to double
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or triple the amount of time that you're spending outside in the morning.
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So instead of 10 minutes, make it 30 minutes.
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We all are familiar with getting sleepy and falling asleep.
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That's the parasympathetic nervous system taking over.
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The longer we are awake, the longer the buildup of something called adenosine in the brain and body.
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And adenosine turns on the parasympathetic nervous system, suppresses the sympathetic nervous system.
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When we sleep, adenosine is pushed back down.
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What is caffeine?
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Caffeine effectively through some chemical steps.
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blocks the effects of adenosine.
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So here's a little trick.
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I don't like the word "hacks" because hacks imply using something for a purpose it wasn't designed for.
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Here we're talking about hardwired biology.
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But if you wake up in the morning and you didn't sleep quite as much as you would have liked, That means, and you're sleepy, that means you still have a buildup of adenosine in your system.
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Let's say you immediately reach for caffeine.
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Great.
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You suppress the action of that adenosine and you will be more alert.
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And guess what happens?
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Then the caffeine wears off and the adenosine binds to the receptors with greater affinity and you have your afternoon crash.
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So a practice that's very useful to people is to delay the intake of caffeine by 60 to 90 minutes after waking.
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Allow the adenosine to be cleared out because it's not just cleared out in sleep, it's also cleared out in those kind of sleepy states of early morning.
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So allow it to be cleared out.
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The other thing that clears it out Exercise.
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So when you get up in the morning, you're kind of sleepy.
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I don't want to do this.
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I don't want to do this.
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But you hydrate and train.
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You clear out the adenosine.
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Now, I like to drink caffeine before I train or during training.
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I'm weak like that.
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But for people to have an afternoon crash, this can have tremendous benefits.
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And maybe start by pushing it out 15 minutes per day.
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Most everyone that does this says, oh my goodness, I didn't understand why in the afternoon I'm crashing so hard.
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This will really, really help.
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- So let me ask you this.
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I have a sense for you.
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What time do you wake up typically?
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- Generally between, well, between 4 :15 and 4 :30.
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- Okay.
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So for most people, it's gonna be a little bit later, probably, but for you, that means, so you're waking up, If it's because of an alarm, it's because of an alarm.
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But if that's your natural wake -up time now without an alarm, that means that your temperature is starting to rise at that time.
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That's why you wake up.
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That temperature increase triggers that cortisol release.
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Now, and that's why some people wake up right before their alarm clock.
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It's this cortisol pulse, okay?
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And two hours before that, so for you, approximately 2 :30 in the morning, is what we call your temperature minimum.
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It's when your temperature is, that it's ever going to be in the 24 hour cycle.
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So the way it works is you wake up because of an increase in core body temperature.
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That increase in core body temperature triggers that increase in cortisol.
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And by viewing light at that time, you entrain, you ensure that it happens at the same time the next day.
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The clocks of your body are matched to this cortisol pulse.
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So viewing bright light in the morning
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anchors it when we say entrained it tell through a circuit
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that involves cells in the eye and cells in the hypothalamus
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which then talk to the rest of the cells of the
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body through a signal a peptide that's released make sure
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that the temperature starts rising goes up up up up up
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and sometime around two or three in the afternoon you're going to heat hit your temperature maximum
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And You might feel a little sleepy at that time, but that's actually the time in which all your systems are kind of revving at the maximum capacity.
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And then it's going to start to drop and start to drop, drop, drop.
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Now that drop in temperature eventually will be a full one to three degrees below.
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at your temperature maximum, and that's when you're going to get sleepy and fall asleep.
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This is why it's important to keep the room cool at night to fall asleep.
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The goal here is to increase body temperature in order to be awake
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and to decrease body temperature in order to be asleep.
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If we stay with those themes, a lot of this will just fall into bins.
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Exercising will increase body temperature somewhat paradoxically.
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getting into a cold shower or cold water, everyone says, well, it must make you cold, right?
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Well, if you stay in there a long time, you become hypothermic, right?
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But let's remember the thermostat example.
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You have a little area in your brain called the medial preoptic area.
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And if you make the surface of your body cold, guess what happens?
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Core body temperature goes up.
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So if you're going to do ice baths or cold showers, you can do, I would say, do them sometime better than not at all.
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There's a beautiful paper published in the European Journal of Physiology had them sit.
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They actually had them on lawn chairs in water, a pool.
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It was a great way to run an experiment.
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I always say, people ask about cold showers.
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There are not a lot of experiments on cold showers because think about it's very hard to control.
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Is everyone under the shower the same way, et cetera?
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You put someone up in water up to their neck, - It is what it is.
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- You know what you're doing.
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So it's experimental rigor that drives that.
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But they had people get into reasonably cool water, 60 degrees Fahrenheit.
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So it's not that cold, but they had them stay in for an hour.
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Or they've had people get into very cold water something like 40 degrees for just 20 seconds.
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Now here's what's really interesting.
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That shock that you referred to is adrenaline, also called epinephrine.
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And it is released from the adrenals, obviously, but also from a site in the brain called locus coeruleus, a little area of the brainstem
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that then sprinklers the rest of the brain with epinephrine and wakes up the rest of the brain.
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So that shock occurs in the brain and the body, and actually the stuff in the body doesn't cross the blood brain barrier.
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So you're a two -part system.
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When those two systems are aligned, it's beautiful.
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When those two systems are out of alignment, that's not good
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so you get into cold water that's the shock for the
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first 30 seconds for most people who are untrained your forebrain
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which is controlling decision making is basically suppressed in its activity
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and other areas are ramped up so just know
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that exactly panic just understand that passes then what happens is
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when you get out of the the cold whether
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or not it's a longer period at 60 degrees
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or a short period i would hate to hear that people are only doing 20 at 45 degrees or something,
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there's a long arc release of dopamine and epinephrine.
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That's what was shown in the study in humans, because people always go, well, it's just in mice.
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No. No. in humans.
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And that long arc of dopamine leads to a near doubling or more of dopamine and epinephrine.
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In my colleague Anna Lembke's book called Dopamine Nation, she works on addiction, runs our dual diagnosis addiction clinic at Stanford.
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She talked about a patient of hers
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that basically helped himself get over cocaine addiction by doing cold baths
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because it was the only thing that would give him the kind of dopamine release
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that even slightly mimicked his cocaine addiction and equivalent of a drug like cocaine,
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but I am saying that it's a better decision than a drug like cocaine.
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for obvious reasons.
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So that mood enhancing effect that you feel afterwards, it's real.
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It's based on a real neurochemical effect.
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And that dopamine and epinephrine will combine with The temperature increase from cortisol plus light plus exercise, all things that increase core body temperature.
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Now you've got increased core body temperature.
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You created a dopamine release, epinephrine.
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You've created a summer month.
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Inside your body in the in I don't care
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if you live in Minneapolis in the depths of winter
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or someplace even as cold as New Hampshire you are you You are creating summer in your body by doing that.
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Now, if you live in San Diego or Los Angeles or Arizona, and it's the summer, and you're staying indoors and you're on your phone and you're, not doing any movement until the afternoon,
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which it's fine to exercise in the afternoon.
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I realize there's some important benefits of that.
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And you're laying in bed or you're just walking around the kitchen and you're putting on sunglasses and driving to work.
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Guess what?
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You're creating a Colorado winter inside of your body despite the fact that the sun is out.
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So if you're wondering why you're slightly depressed, your metabolism is lower, your testosterone output is slightly lower than maybe you'd like it to be.
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There could be other reasons too, of course.
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But again, in your eyes in the morning is going to make your testosterone perfect.
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What I'm saying is you're setting an internal milieu through things that increase core body temperature, dopamine, epinephrine, et cetera.
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And that should be done relatively early in the day.
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Thank you for joining for this special episode of After School.
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If you'd like to learn more tools for mental health, physical health, and performance, check out the Huberman Lab podcast, which is available on all platforms, YouTube, Apple, Spotify, anywhere podcasts are found.
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Also, check out Huberman Lab on both Instagram and Twitter.
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There I cover science and science -based tools, some of which overlaps with the content of the Huberman Lab podcast, but much of which is distinct from the content of the Huberman Lab podcast.
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We are also hubermanlab .com.
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That's our website.
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episodes.
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Thank you.
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Thank you.
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맥락 및 배경
안드류 후버먼 교수는 스탠포드 의과대학의 신경생물학 및 안과학 교수로, 과학과 실생활에 적용할 수 있는 도구들을 소개하는 허버먼랩 팟캐스트의 진행자입니다. 이번 영상에서는 최적의 아침 루틴을 만들기 위한 실질적인 도구들에 대해 설명합니다. 아침에 적절한 루틴을 설정하는 것이 우리의 하루 전체에 긍정적인 영향을 미친다는 점을 강조합니다.
일상 대화를 위한 주요 5개 표현
- “자연광을 보는 것이 중요합니다.” - 아침에 자연광을 쬐는 것의 중요성을 강조합니다.
- “코르티솔의 펄스가 필요합니다.” - 아침에 신체 리듬에 긍정적 영향을 미치는 호르몬에 대한 설명입니다.
- “아침 운동은 아데노신을 제거하는 데 도움이 됩니다.” - 아침 운동의 효과에 대한 언급입니다.
- “카페인을 섭취하기 전에 60분 기다리세요.” - 카페인 섭취의 시점을 조정하는 팁입니다.
- “실제로 햇빛을 쬐는 것이 중요합니다.” - 실질적인 햇빛의 중요성에 대한 언급입니다.
단계별 차림 가이드
이번 영상은 아침 루틴에 대해 구체적인 방안을 제시하고 있습니다. 영어 학습자들이 이 내용을 쉽게 따라 할 수 있도록, 아래의 단계를 따라 진행해 보세요:
- 아침 일찍 일어나기: 알람 없이 자연스럽게 일어나는 것을 목표로 하세요. 가능하면 4시 15분에서 4시 30분 사이에 일어나는 것이 좋습니다.
- 자연광을 쬐기: 일어난 후 10분에서 30분 동안 밖에서 자연광을 받아보세요. 이렇게 하면 코르티솔 펄스가 발생하여 하루를 긍정적으로 시작할 수 있습니다.
- 신체적 활동 포함하기: 아침 운동을 통해 아데노신을 제거하며 하루를 상쾌하게 시작하세요.
- 카페인 섭취 지연하기: 일어난 후 60분 이내에는 카페인을 피하고, 대신 수분을 섭취하며 몸을 깨워주세요.
- 기록하기: 자신이 감지한 변화와 기분을 기록해 보세요. 아침 루틴을 개선하기 위해 무엇이 효과적인지를 파악하는 것이 중요합니다.
이러한 단계를 통해 영어 학습자가 자신의 아침 루틴을 적극적으로 개선하고, shadowspeak를 활용하여 유튜브 영어 공부에서 더 많은 효율성을 얻을 수 있습니다.
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 | is screwed · be shifted · been shown |
| 관계절 who / which + 절 — 사람이나 사물에 대한 추가 정보 | peptide, which is · people who get · people who are |
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.