쉐도잉 연습: The Perfect Hair Health Protocol (According To Science) - 영상으로 영어 말하기 배우기
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In this video, I'm going to show you how to get perfect dense and healthy hair in five levels,
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starting from how to improve your hair quality to protocols which will grow back your hair when nothing else works.
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My mom's side of the family is completely bald, which means the bald genes are in my DNA.
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But luckily, I haven't lost it yet, and I want to keep it that way.
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So naturally, I spent years going through a lot of studies figuring out
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which one works before my genes catch up to me.
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So by the end of this video, you'll know how to grow your hair back and keep it healthy where it never gets frizzy.
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So let's start with level 1, how to get shiny healthy hair.
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There are 11 things you can fix today to protect your hair, get rid of damage, and add shine to it.
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None of these cost more than $30 and you can start all of them tonight.
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First is checking your shampoo.
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If your hair feels dry or frizzy within hours of washing, the shampoo is probably the reason.
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Most shampoos contain sulfates, and sulfates are detergents that strip the natural oil on your hair called sebum.
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And sebum is what coats your hair shaft and makes it look shiny.
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Ultimately, you want to use a shampoo that's sulfate -free, paraben -free, valley -free, and fragrance -free with acidic ingredients to keep your hair smooth.
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Check the label and avoid shampoos that contain sodium lauryl sulfate or anything ending with paraben, valleys, or fragrances.
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If possible, look for ingredients that contain apple cider vinegar, citric acid, or lactic acid in ingredients.
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The one I'd personally recommend is Philip Adams Fragrance -Free Shampoo.
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Okay, so the second factor to consider is going to be your wash frequency.
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When you shampoo every day, you're also stripping the sebum off your hair faster than your scalp can replace it.
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That leaves the strand exposed without its protective oil layer, which is why people who shampoo every day end up with dry and frizzy hair.
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That said, this will only apply if your shampoo is harsh, and if you're using gentle sulfate -free shampoo like the one I mentioned,
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daily washing is perfectly fine.
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I shampoo every day and my hair texture is in good shape.
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But the real signal you want to look for is how your hair feels like 12 hours after you wash.
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If it feels oily, greasy, or your scalp itches, you need to wash more often.
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If your hair feels dry, brittle, or your scalp flakes, you're washing way too much.
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So adjust your shampoo volume depending on your hair condition.
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Okay, third is gonna be your shower water.
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If your water is hard, meaning it's high in calcium and magnesium, you're depositing minerals on your head every single wash.
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Over time, this builds into a film that makes your hair feel like straw.
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So if your water is above 120 parts per million, get a shower filter.
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Okay, so the fourth factor is going to be finish every shower with cold water.
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The outer layer of each hair strand has tiny scales that can lie flat or stick up.
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Hot water makes them stick up, which is why your hair feels rough and looks dull after a hot shower.
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Cold water, on the other hand, flattens them down, which makes the strand smoother and more reflective.
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Therefore, at the end of every shower, do a 10 -second cold rinse.
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Fifth is going to be how you dry your hair.
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If you're rubbing your hair with a regular towel after a shower, you definitely need to stop.
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Wet hair is at its most fragile so the friction between them will break the cuticles.
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Okay, so definitely use a microfiber towel or use a hair dryer at cooler temperatures.
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Okay, so seventh is going to be heat.
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If you're using a blow dryer above medium heat, you're definitely cooking your hair.
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The protein bonds that hold your hair together starts breaking down at around 175 degrees Celsius.
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Most blow dryers on high heat go way past that,
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so keep the temperature on medium and make sure to hold your blow dryer 15cm from your scalp,
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and make sure to finish with a 30 second cool blow to lock the cuticles back down.
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Okay, so the 8th factor is going to be your heat styling tools.
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If you use a hair straightener or a curling iron, never use them on wet hair, and always apply heat protectant first.
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One pass with a hair straightener at 230 degrees on unprotected hair will do more damage than a month of bad shampoo.
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Okay, so the ninth factor is going to be sun.
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UV will definitely break down character the same way it breaks down skin collagen.
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And if you spend more than two hours a day in direct sun, your hair is going to get damaged on top of everything else.
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Okay, so wear a hat when you can and apply a UV protectant spray if you can't.
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Okay, so the tenth factor is going to be mechanical stress.
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So if you wear a tight ponytail, you're pulling your hair follicles at the root every single day.
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This is called traction alopecia and it's one of the few types of hair loss that's 100 % preventable.
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If you want to prevent this further, change your part positioning every week so the same follicles aren't getting pulled
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and you never want to tie your hair while it's wet.
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This is because wet hair stretches and snaps under tension.
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So the 11th factor is going to be your pillowcase.
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This is very minimal, but cotton pillowcases create friction every time you move your head around.
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So basically over 8 hours of sleep, you're sanding your hair against fabric for a third of your life.
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So swap the silk or satin fabrics that have the same effect with zero friction.
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You can get a silk pillowcase for $15 on Amazon, so I would definitely go for that.
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Okay, so level 2 is what you eat.
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There are 7 nutrients that matter for hair, and if you're low on even one of them, every other protocol won't be as effective.
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So first is iron.
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Your hair follicles are some of the fastest growing cells in your body, which means they need a steady supply of oxygen.
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Iron is what carries oxygen in your blood.
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And when your iron is low, your scalp gets less oxygen and your follicles start shutting down before hair grows and sheds the hair early.
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A good rule is 1 -2 servings of iron -rich foods with a combination of vitamin C for better absorption.
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Red meat is the best source for iron
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and you can easily pair this with kiwis or bell peppers to help with absorption.
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Second important nutrient is going to be your vitamin D.
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Hair follicles cycle through three phases, growth, rest, and shedding.
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Vitamin D is what signals the follicles to leave the resting phase and start growing again.
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When your vitamin D levels are low, your follicles stay stuck in the resting phase
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and your hair gets thinner over time because new strands aren't replacing old ones fast enough.
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The cheapest source is going to be morning sunlight.
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A good rule is 15 -20 minutes of morning sun when the UV is low.
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And if you live somewhere without the sun, eat fatty fish like salmon,
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sardines, or mackerels twice a week and use egg yolks and fortified dairy as a backup plan.
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Okay, so the third nutrient is going to be zinc.
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Zinc is a cofactor in enzymes that actually build the hair.
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So a good rule is to get at least 30 milligrams of zinc per day.
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The best sources are oyster, beef, and pumpkin seeds.
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But if you don't eat those on a regular basis, supplementing with 15 milligrams of zinc picolinate is the best way.
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Picolinate has the highest absorption rate of any zinc form,
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so you get more usable zinc per dose than cheaper versions like zinc oxide or zinc sulfate.
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Okay, so the fourth nutrient is going to be vitamin B12.
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Vitamin B12 supports oxygen delivery to your scalp, and lower vitamin B12 means your follicle growth is going to be shorter and more shedding will happen.
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Vegetarians and vegans are almost always low because vitamin B12 only comes from animal products.
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The best sources are going to be beef, salmon, eggs, and dairy.
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Okay, so the fifth nutrient is going to be protein.
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Hair is made of keratin, which is built from amino acids.
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So if you're not eating enough protein, your body deprioritizes hair because it isn't essential for survival.
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So eat at least 0 .8 grams of protein per pound of body weight every single day.
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I use eggs, chicken, beef, Greek yogurt, and whey protein to get my proteins in.
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Okay, so the sixth is going to be a little different, which is going to be cutting sugar and sweetened drinks.
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Every soda, sweetened coffee, or energy drink raises your insulin, and high insulin increases the activity of enzymes that converts testosterone into DHT.
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And high DHT level is what causes hair loss.
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Therefore, cut sugar, sweetened drinks, and if you want something sweet, use monk fruit instead.
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Okay, so the seventh nutrient factor is going to be skipping the following supplements.
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First, it's going to be biotin.
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Biotin will only work if you're deficient on it, and less than 10 % of adults are actually deficient.
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If you're healthy, it does nothing, so don't waste your money on biotin.
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Second, it's going to be supplementing vitamin A.
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Too much of vitamin A actually causes hair loss,
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and hair growth gummies and beauty supplements often contain 5 ,000 to 25 ,000 IUs of vitamin A, which is enough to trigger shedding by itself.
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Instead of supplementation, get your vitamin A from foods like eggs, salmon, and sweet potatoes.
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Okay, so the third is going to be too much selenium.
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The hair supplement industry hides the one in formulas because deficiency actually causes hair loss.
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But too much selenium also causes hair loss,
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and a 30 ,000 -person study linked supplementation in selenium caused 90 % increase in prostate cancer as well.
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A good rule is going to be one
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Brazil nut a day, which covers your full requirement without overshooting it.
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Okay, Let's go to level 3 now.
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In this level, we'll go through natural things we can do to grow back our hair without using any drugs.
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And what's good about this level is you can stack these up with drug treatments where we'll cover in level 4.
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So there are 4 natural things we can do to actually grow back our hair.
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First is going to be microneedling.
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Microneedling solves the problem of stalled follicles.
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The needle causes tiny wounds that wake up dormant follicles and forces your hair to grow back.
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A good rule is to use it once a week with a 1mm to 1 .5mm derma roller.
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You want to roll this in 3 directions, horizontal, vertical, and diagonal for 5 -10 minutes.
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After the process, your scalp should look pink, but that's a sign you've actually done it correctly.
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Don't roll more than once a week though, because you actually need enough time to let it heal.
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And if you're also using minoxidil, you can apply the topical and apply microneedling on top of it.
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The wound lets the drug penetrate up to 4 times deeper, and this combination outperforms any type of minoxidil alone by a wide margin.
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Okay, so the second thing you can do is a scalp massage.
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This sounds like it won't be as effective, but a 2019 study followed people doing 10 minutes a day
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for 8 months found 75 % of people reported them experiencing a stop in hair loss.
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This is because by massaging your scalp, you restrict blood flow to your follicles and the muscles around your skull get chronically tight,
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which compresses the vessels feeding your hair.
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By doing a scalp massage, it releases tension and the blood comes back.
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And what I personally do is do a 10 minute scalp massage whenever I'm feeling tired after a work session
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but when you do it though, use your fingertips and not your nails.
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You want to press
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and rotate in small circles around your scalp with extra time on the crown and temples since those areas fall at first.
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Okay, the third method is going to be using a saw palmetto.
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Saw palmetto solves the problem of not wanting to take finasterides because of side effects.
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It blocks the same enzymes finasteride does, but it's weaker and has almost zero side effects.
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The major trade -off is going to be it's going to help you maintain your hairline,
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but it won't really grow back your hair the same way drug does.
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If you're in a hair maintenance phase, use 160mg in the morning and 160mg at night for better absorption.
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And look for a brand with at least 85 % fatty acid content on the labels.
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Okay, so fourth is going to be rosemary oil.
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Rosemary oil solves the problem of wanting more hair growth without paying for another prescription.
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A 2015 study put it head -to -head against 2 % monocytol over 6 months and found similar hair count improvements.
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There needs to be a little more evidence to be more conclusive, but it's cheap and basically has no side effects so it's worth trying out.
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A good rule is to use 1 or 2 drops of rosemary oil when you massage your scalp during your rest times.
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Okay, so these are ways to prevent hair loss without any drugs, but if you actually want to grow back your hair,
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you do need some kind of drugs and we'll cover this in level 4.
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To purely grow back our hair, we first need to understand what DHT is.
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DHT is a hormone made from testosterone that strings your hair follicles until they stop producing hair.
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This is why men tend to go bald more than women, and this is why men who have higher testosterone tend to go balder faster.
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Now, there are three ways to lower DHT.
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First is going to be using finasteride.
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Finasteride blocks the enzyme that converts testosterone into DHT by up to 60 -70%.
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In studies of thousands of men, it stopped hair loss in 80 -9%.
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90 % of users and actually increased hair count by around 10 % over 2 years.
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That said, in the largest study on drugs, 1 .8 % of men on finasteride reported side effects like reduced libido,
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erectile dysfunction, and even brain fog.
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And in October of 2025, the FDA added a possible link to depression that needs a little more research.
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If you're worried about side effects, go with topical finasteride instead of the oral pill option.
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The topical option will localize the effect to your follicles and roughly cut your risk of side effects in half.
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A good rule is going to be to use a 0 .25 % concentration and apply 1ml of topical once a day.
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The hair regrowth is similar to oral finasteride, but the side effect profile is meaningfully lower.
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This is a version I'd start with if I had to treat my own hair loss.
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Okay, so if you want maximum effectiveness and don't mind the side effects, you can still go with the oral finasteride.
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A good rule is taking 1mg per day, and if you commit to this,
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make sure to stay consistent for 12 -24 months to see the actual results.
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Okay, so the second method to lowering DHT is using dutasteride.
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Dutasteride actually blocks two forms of the same enzymes instead of one,
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which drops your DHT by 90 -95 % and produces around 30 -40 % more hair growth than finasteride.
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A good rule is 0 .5mg per day, and the side effect profile is similar to finasteride in most studies.
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But it's important know the risk of getting gynecomastia is slightly higher because of how DHT is stripped out.
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You just want to grow back your hair without any health consideration, yes go for it, but in a pure health perspective,
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I would definitely not recommend this.
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Okay, so the third method is going to be using Minoxidil.
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Minoxidil works by widening your blood vessels at the follicles and extending the growth phase of the hair cycle.
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But I just have to put this here because you can actually stack this with every drug and amplify the effect.
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A good rule is to use 5 % topical minoxidil and 1ml twice a day.
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The thing to note is going to be 40 -60 % of people won't respond to topical versions
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because their scalp doesn't produce enough enzymes that activates it.
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So if you want faster results, switch to oral minoxidil at 2 .5 -5mg per day.
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Like we mentioned earlier in level 3, you can also combine minoxidil with microneedling.
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Just by doing microneedling, it will absorb a lot faster by penetrating 4 times deeper.
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Okay, so let's go to level 5.
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Level 5 is for people who've done all this but want something more.
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That said, there are also a lot of scammy protocols in this space, so before getting into what actually works at this level,
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here are three things to skip.
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First, it's going to be using a low -level laser therapy cap.
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The studies actually look promising at first, but they have two design problems.
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First, many of the studies that reported hair growth seems to start during fall and winter, which is when your hair actually naturally sheds the most.
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So when the device regrows hair by the end of the trial, some of that is just your hair cycle returning to its normal baseline.
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Second is that many of the studies
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that showed hair growth actually used terminal hair and tiny vellus hair in their hair counts,
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which makes the device look more effective than it actually is.
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Until there are better design trials, I don't think laser cap is effective as it sounds to be, and it's definitely not worth your money.
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Okay, so the second protocol that's not worth your money is PRP.
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Basically, you just draw your blood, spin it around in a centrifuge, and inject your blood into your scalp to trigger more wound healing.
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Your count improvement in a lot of studies is around 10 -30%, which is almost the same as microneedling.
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Microneedling only costs $15, and I mean, if PRP was cheap, I would say it's worth it,
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but because it's $1000 - $1500 per session and you need to repeat it 3 -4 times a year, I personally won't go for it.
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Okay, so the third is avoiding anything related with exosomes and stem cell injections.
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These treatments cost $5 ,000 to $12 ,000 per round, and the clinical results are no better than microneedling at hair regrowth.
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There are very limited evidence because it's very new, and we still need long -term data to actually prove that it actually grows your hair back.
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Now, what's actually worth considering?
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First, it's going to be a hair transplant.
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Hair transplant is going to be the closest thing you'll do to fix your hair loss.
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The procedure moves hair follicles from the back of your head, which are genetically more resistant to DHT,
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and then those hair gets inserted into your bald spots.
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But it's important to note that hair transplant is not a one -time -and -done procedure.
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One study followed transplant patients for 4 years and found
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that more than 90 % had visible hair loss of transplanted hair by year 4.
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So if you don't stay on finasteride, you might lose some of the hair, which will actually make it look worse.
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Personally, if hair loss becomes an issue, I'm definitely flying myself to Turkey to get a hair transplant.
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But the second new method is going to be a Botox scalp tension.
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There's a theory in hair loss research that part of why balding happens is
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because of chronic tension in the muscle around the perimeter of the skull.
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Tight muscle compresses the blood vessels underneath, which restrict the supply of oxygen and nutrients reaching your follicles.
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The hypothesis came from Dr. Brian Frund, who noticed that patients getting Botox for tension headaches were also regrowing hair as a side effect.
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The data is interesting because in clinical trials, Botox injection into scalp muscles showed a 75 -80 % response rate
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and an 18 -21 % increase in their hair counts over 6 -10 months.
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Now the reason almost nobody talks about this is the cost and evidence base.
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A round scalp Botox is around $1 ,000 - $1 ,500 and lasts about 4 -6 months,
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so you're looking at $2 ,000 - $4 ,000 a year.
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And only a handful of studies exist and none of them have proper control groups, so this is still an experimental option to consider.
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My suggestion is follow level 4 first before considering this option.
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By the way, if you've ever wondered where your health actually stands, take the free assessment in the description.
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This assessment will score your weak spots and tell you exactly where to start.
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YouTube says you might like this video, so go check it out, and I'll see you in the next one.
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Peace.
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이 레슨의 어휘와 말하기 포인트
이 말하기 레슨은 영상 “The Perfect Hair Health Protocol”을(를) 바탕으로 합니다. 가장 자주 반복되는 단어는 다음과 같습니다: hair, scalp, follicle. 이 영상에는 섀도잉할 문장 235개와 단어 3488개가 있습니다. 말하는 구간의 길이는 17:12입니다. 화자는 분당 약 203단어로 빠르게 말하므로 연음과 약하게 발음되는 소리가 많습니다. 영어에서 가장 많이 쓰이는 3,000단어에 속하는 단어가 80%뿐이라 어휘가 어려운 편입니다.
이 영상의 핵심 어휘
영상에 나오는 익혀 둘 만한 단어 15개를 발음, 뜻과 함께 정리했습니다.
| 단어 | 발음 | 뜻 |
|---|---|---|
| shampoo 명사 | /ʃæmˈpuː/ | 샴푸 |
| vitamin 명사 | /ˈvɪt.ə.mɪn/ | 비타민 |
| zinc 명사 | /ˈzɪŋk/ | 아연 |
| nutrient 명사 | /ˈnuː.tɹi.ənt/ | 영양소 |
| oxygen 명사 | /ˈɑksɪd͡ʒən/ | 산소 |
| tension 명사 | /ˈtɛnʃən/ | 긴장, 불안 |
| enzyme 명사 | /ˈɛn.zaɪm/ | 효소 |
| muscle 명사 | /ˈmʌs.əl/ | 근육 |
| oral 형용사 | /ˈɔː.ɹəl/ | 구두의, 입의 |
| protocol 명사 | /ˈpɹoʊtəˌkɑl/ | 의정서 |
| massage 명사 | /məˈsɑ(d)ʒ/ | 마사지, 안마 |
| bald 형용사 | /bɔːld/ | 대머리의 |
| absorption 명사 | /æbˈsɔɹp.ʃn̩/ | 흡수 |
| testosterone 명사 | /tɛˈstɑ.stəˌɹoʊn/ | 테스토스테론 |
| wash 동사 | /wɑʃ/ | 씻다 |
영상에 나오는 구동사
| 단어 | 발음 | 뜻 |
|---|---|---|
| come back 동사 | 돌아오다 | |
| wake up 동사 | /ˌweɪk ˈʌp/ | 눈뜨다, 일어나다 |
이 영상의 문법
화자가 가장 많이 쓰는 문형을 영상 속 실제 표현과 함께 정리했습니다.
| 문형 | 영상 속 표현 |
|---|---|
| 관계절 who / which + 절 — 사람이나 사물에 대한 추가 정보 | protocols which will · bald, which means · layer, which is |
| 현재완료 have/has + 과거분사 — 과거의 일이 지금도 관련이 있을 때 | haven't lost · you've actually done · who've done |
| 수동태 be + 과거분사 — 누가 하는지보다 무슨 일이 일어나는지에 초점 | is called · is made · is stripped |
주의할 발음
화자는 you're, don't, won't 같은 축약형과 약화된 형태를 49번 사용합니다. 들리는 대로 짧게 발음하세요.
- “th” 소리: seventh /ˈsɛvənθ/, smooth /smuːð/, sixth /sɪksθ/, underneath /ˌʌndɚˈniθ/, ninth /naɪnθ/
- “sh”와 “zh” 소리: shampoo /ʃæmˈpuː/, tension /ˈtɛnʃən/, massage /məˈsɑ(d)ʒ/, absorption /æbˈsɔɹp.ʃn̩/, wash /wɑʃ/
- 긴 단어 — 강세 위치에 주의: testosterone /tɛˈstɑ.stəˌɹoʊn/, ingredient /ɪnˈɡɹiːdi.ənt/, naturally /ˈnæt͡ʃ.(ə.)ɹə.li/, mechanical /məˈkænəkəl/, consideration /kənˌsɪd.əˈɹeɪ.ʃən/
한국어 화자가 어려워하는 소리:
- /f/ — ㅍ(/p/)으로 바꾸지 말고 윗니를 아랫입술에 대기: beef /bif/, friction /ˈfɹɪkʃən/, fragrance /ˈfɹeɪɡɹən(t)s/, frequency /ˈfɹiːkwənsi/, roughly /ˈɹʌf.li/
- /v/ — ㅂ(/b/)과 구별하기: vitamin /ˈvɪt.ə.mɪn/, solve /sɒlv/, vessel /ˈvɛsəl/, seventh /ˈsɛvənθ/, convert /kənˈvɝt/
- /z/ — ㅈ이 아니라 성대를 울리는 /s/: zinc /ˈzɪŋk/, enzyme /ˈɛn.zaɪm/, transplant /tɹænzˈplænt/, rosemary /ˈɹoʊzˌmɛəɹi/, laser /ˈleɪzɚ/
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, shampoo, vitamin, zinc 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.