Shadowing Practice: How to Boost Brain BDNF Levels for Depression Treatment - Learn English Speaking with Video

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What?

There's accumulating evidence that brain -derived neurotrophic factor may be playing a role in human depression.

BDNF controls the growth of new nerve cells, and so low levels may explain the atrophy of specific brain errors you see among depressed patients.

That may be one of the reasons exercise is so good for our brains.

Start an hour -a -day exercise regimen, and within three months you can get a quadrupling of BDNF reliefs from your brain.

This makes sense.

Anytime we were desperate to catch prey, or desperate not to become prey ourselves, we needed to be cognitively sharp.

And so when we're fasting, or exercising, or in a negative calorie balance,

our brain starts churning out BDNF to make sure we're firing on all cylinders.

So of course, big pharma is eager to create drugs to mimic this effect, but is there any way to boost BDNF naturally?

Yes, I just said it, fasting and exercise.

Okay, okay.

But is there anything we can add to our diet to boost BDNF?

Well, higher intakes of dietary flavonoids appear to be protectively associated with symptoms of depression.

The Harvard Nurses study followed tens of thousands of women for years, and found that those who were eating the most appeared to reduce their risk of coming down with depression.

Flaminoids occur naturally in plants, so there's a substantial amount in a variety of healthy foods,

but But wait, how do we know the benefits are from the flavonoids and not just from eating healthier in general.

You don't know until you Put it to the test.

See, some fruits and vegetables have more than others.

Apples have more than apricots, plums more than peaches, red cabbage more than white, kale more than cucumbers.

So if you randomize people into one of three groups, more high -flavonoid fruits and vegetables, more low -flavonoid fruits and vegetables,

or no extra fruits and vegetables at all.

After 18 weeks, only the high -flavonoid group got a significant boost in BDNF levels, which corresponded to an improvement in cognitive performance.

The BDNF boost may help explain why each additional daily serving of fruits

and vegetables is associated with a 3 % decrease in the risk of depression.

A teaspoon a day of the spiced turmeric may boost BDNF levels more than 50 % within a month,

consistent with the other randomized controlled trials that have so far been done.

Nuts may help too.

In the PREDIMED study, where people were randomized to be sent weekly batches of nuts or extra virgin olive oil,

the nut group lowered their risk of having low BDNF levels by 78%.

And brain -derived neurotrophic factor is not just implicated in depression, but schizophrenia as well.

Have those with schizophrenia undergo a 12 -week exercise program, and they get a significant boost in BDNF levels, leading the researchers to suggest

that exercise -induced modulation of BDNF may play an important role in developing non -pharmacological treatment for chronic schizophrenia patients.

Okay, but what actually happened to their schizophrenia symptoms?

Find out.

30 individuals with schizophrenia randomized to ramp up to 40 minutes of aerobic exercise three times a week or not,

and there did appear to be an improvement in psychiatric symptoms such as hallucinations, as well as increasing their quality of life.

In fact, you can actually visualize what happened in their brains.

Loss of brain volume in a certain region appears to be a feature of schizophrenia, but 30 minutes of exercise three times a week,

and you can get up to a 20 % increase within three months.

Calorie restriction may also increase BDNF levels in schizophrenics, but they didn't just have them eat less,

but eat healthier, less saturated fat and sugar and more fruits and veggies.

It's like the Soviet fasting trials for schizophrenia.

They reported these truly unbelievable results, supposedly restoring people to function,

fasting described as an unparalleled achievement in the treatment of schizophrenia.

But part of the problem is that the diagnostic system the Soviets used completely different, making any results hard to interpret,

but they do have a subgroup that does seem to correspond to the Western definition, and they still report between 40 and 60 percent improvement rates from fasting.

But that's not all they did.

After being fasted for up to a month, they were put on a meat - and egg -free diet.

So when they report these remarkable effects, even years later, that's for those who stuck with the diet.

Those who broke the diet, evidently relapsed, and the closer the diet was followed, the better the effect.

They note that not all patients were able to remain vegetarian, but they tried to keep meat to a minimum.

And look, we know from randomized controlled trials that just removing meat

and eggs can improve mental states within even just two weeks, and so it's hard to know what role the fasting itself played.

in the reported improvements.

A single high -fat meal can drop BDNF levels within hours,

and you can prove it's the fat itself by seeing the same thing injecting fat straight into their veins.

Perhaps that helps explain why increased consumption of saturated fats in a high -fat diet may contribute to brain dysfunction,

neurodegenerative diseases, long -term memory loss, cognitive impairment.

Maybe that helps explain why the standard American diet has been linked to higher risk of depression, dietary factors modulating the levels of brain -derived neurotrophic factors.

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Deze video bevat 96 zinnen en 959 woorden om na te spreken. Het gesproken deel duurt 6:11. De spreker praat in een natuurlijk tempo van ongeveer 155 woorden per minuut, dicht bij een alledaags gesprek. Slechts 79% van de woorden hoort bij de 3.000 meest gebruikte Engelse woorden, dus de woordenschat is pittig.

Belangrijke woorden in deze video

15 minder gangbare woorden uit de video, met uitspraak en betekenis:

schizophrenia /ˌskɪtsəˈfɹiniə/ (zelfstandig naamwoord) — schizofrenie. A psychiatric diagnosis denoting a persistent, often chronic, mental illness characterised by abnormal perception, thinking, behavior and emotion, often marked…
boost /buːst/ (werkwoord) — een zetje geven, een duwtje geven. To lift or push from behind (one who is endeavoring to climb); to push up.
vegetable /ˈvɛd͡ʒ.tə.bəl/ (zelfstandig naamwoord) — groente, gewas. A plant raised for some edible part of it, such as the leaves, roots, fruit or flowers, but excluding any plant considered to be a fruit, grain, herb, or spice…
symptom /ˈsɪm(p)təm/ (zelfstandig naamwoord) — symptoom. A perceived change in some function, sensation or appearance of a person that indicates a disease or disorder, such as fever, headache or rash; strictly, a…
derive /dɪˈɹaɪv/ (werkwoord) — afleiden. To obtain or receive (something) from something else.
naturally /ˈnæt͡ʃ.(ə.)ɹə.li/ (bijwoord) — natuurlijk. In a natural manner.
desperate /ˈdɛs.p(ə.)ɹɪt/ (bijvoeglijk naamwoord) — wanhopig, vertwijfeld. In dire need (of something); having a dire need or desire.
cognitive /ˈkɑɡ.nɪ.tɪv/ (bijvoeglijk naamwoord) — cognitief. Relating to the part of mental functions that deals with logic, as opposed to affective which deals with emotions.
prey /pɹeɪ/ (zelfstandig naamwoord) — prooi. That which is or may be seized by animals to be devoured.
dietary /ˈdaɪəˌtɛɹi/ (bijvoeglijk naamwoord) — diëtair. Pertaining to a prescribed diet; (generally), relating to what a person or animal eats.
saturated (bijvoeglijk naamwoord) — verzadigd. Full; unable to hold or contain any more.
calorie /ˈkæləɹi/ (zelfstandig naamwoord) — calorie. A non-SI unit of energy, equivalent to 4.184 kilojoules, that can raise the temperature of a kilogram of water by one degree Celsius. This is the unit normally…
correspond /ˌkoɹəˈspɑnd/ (werkwoord) — corresponderen. To be equivalent or similar in character, quantity, quality, origin, structure, function etc.
consistent /kənˈsɪs.tənt/ (bijvoeglijk naamwoord) — veel voorkomend, consequent. Of a regularly occurring, dependable nature.
meal /ˈmiːl/ (zelfstandig naamwoord) — maaltijd. Food that is prepared and eaten, usually at a specific time, and usually in a comparatively large quantity.

Phrasal verbs die je zult horen

find out (werkwoord) — ontdekken, onderzoeken. To discover, as by asking or investigating.
put on /ˌpʊt ˈɒn/ (werkwoord) — aantrekken, opzetten (headgear). To don (clothing, equipment, or the like).

Uitspraak om op te letten

De spreker gebruikt 4 samentrekkingen en verkorte vormen, zoals we're, didn't, don't. Spreek ze kort uit, zoals je ze hoort.

De klanken “sh” en “zh”: associate /əˈsoʊʃi.ət/, sharp /ʃɑɹp/, consumption /kənˈsʌmp.ʃən/, substantial /səbˈstænʃəl/, restriction /ɹɪˈstɹɪkʃən/
Lange woorden — let op de klemtoon: schizophrenia /ˌskɪtsəˈfɹiniə/, naturally /ˈnæt͡ʃ.(ə.)ɹə.li/, associate /əˈsoʊʃi.ət/, unbelievable /ˌʌnbɪˈliːvəbl̩/, supposedly /səˈpoʊ̯.zɪd.li/

Zo oefen je met deze video

Luister de hele video één keer zonder te spreken en noteer de woorden die je niet kent.
Begin op 0,75× snelheid, spreek zin voor zin na en ga terug naar normale snelheid zodra het makkelijk gaat.
Neem jezelf op en vergelijk met het origineel; let daarbij op woorden als schizophrenia, boost, vegetable.

Grammatica in deze video

De structuren die de spreker het meest gebruikt, met de exacte woorden uit de video:

Structuur	In de video
Lijdende vorm be + voltooid deelwoord — het gaat om wat er gebeurt, niet om wie het doet	is associated · been done · were randomized
Betrekkelijke bijzinnen who / which + zin — extra informatie over een persoon of ding	those who were · those who stuck · Those who broke
Present perfect have/has + voltooid deelwoord — iets uit het verleden dat nu nog telt	has been linked · has been

Wat is de Shadowing-techniek?

Shadowing is een wetenschappelijk onderbouwde taalleermethode die oorspronkelijk is ontwikkeld voor professionele tolkentraining en gepopulariseerd door polyglot Dr. Alexander Arguelles. De methode is eenvoudig maar krachtig: je luistert naar native Engelse audio en herhaalt het onmiddellijk hardop — als een schaduw die de spreker volgt met slechts 1–2 seconden vertraging. In tegenstelling tot passief luisteren of grammaticadrills, dwingt shadowing je hersenen en mondspieren om echte spraakpatronen tegelijkertijd te verwerken en te reproduceren. Onderzoek toont aan dat het de uitspraaknauwkeurigheid, intonatie, ritme, verbonden spraak, luisterbegrip en spreekvaardigheid aanzienlijk verbetert — waardoor het een van de meest effectieve methoden is voor IELTS Speaking-voorbereiding en echte Engelse communicatie.

Shadowing-techniek: lees de volledige stap-voor-stap-gids →

Shadowing Practice: How to Boost Brain BDNF Levels for Depression Treatment - Learn English Speaking with Video

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