Shadowing Practice: Neuroscientist: Do THIS While You Exercise (No Extra Time Needed) - Learn English Speaking with Video
Les maken...
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If you only have so much time in the day and you're wanting to partake in, you know, habits that are going to benefit your mind,
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why would I spend time doing something like meditation when I could do that same amount of time, spend that same amount of time doing exercise
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where I know that it's particularly vigorous exercise is going to be beneficial for my brain, it's going to increase things like neuroplasticity,
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which we'll talk about, but also positive effect. So that's the question.
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Okay, great question, and thank you so much for asking it, and I particularly like the way you posed it.
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My answer simply would be that you don't have to choose.
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You can do both together, and it won't take any extra time.
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And so exercise, physical exercise, particularly vigorous aerobic exercise of the sort that you're describing,
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is indeed, as you are hinting, the most empirically well -validated strategy for increasing neuroplasticity.
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And we can talk more about neuroplasticity in a few moments.
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But neuroplasticity is neutral with respect to its impact on our mind and on our well -being.
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If you increase neuroplasticity and you're thinking a lot of unwholesome thoughts,
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toxic thoughts, if you're in an environment which is stressful,
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you will increase the likelihood of being stressed and of being challenged
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because the increase in neuroplasticity is increasing the extent to which those negative thoughts are being encoded.
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And so simply increasing neuroplasticity in and of itself is neutral with respect to our mind.
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What the real challenge is,
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is being able to increase neuroplasticity and simultaneously increase our wholesome or virtuous mind state,
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if you will.
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And we can actually do both together.
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So let me give you a very simple kind of invitation.
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Next time you do physical exercise, spend a few moments as you are ramping up to do the exercise.
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It may be putting on your sneakers, getting yourself ready, or it can even be during the exercise itself.
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Reflect on how doing this physical exercise is beneficial not only for yourself,
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but it's beneficial for all of those that you touch directly or indirectly.
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That is, it's a radical act of generosity for you to be improving your health.
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It's not just something good for you
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but it's something good for the entire social network
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that you interact with which in your case is really large um
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and so in invoking that kind of mind state
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or um we we um call it a mindset uh uh is uh
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which is a mindset of generosity and altruism is filling your mind with this virtuous,
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wholesome motivation while you're doing something that will increase your neuroplasticity.
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That is the ideal combination.
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This is something we've called contemplative aerobics.
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So just, I do think about positive things about myself when I am preparing for exercise.
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In fact, that's almost solely what I'm thinking about, how this is going to benefit me, how I'm going to be in a better mood, how I'm going to focus better, how it's good for my cardiovascular health my brain aging.
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The idea of how it's good for everyone else, how me improving myself is also going to affect the way I interact with people,
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that is a very new concept to me.
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And why is that so beneficial for well -being?
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Because it connects you with others, which is one of the core pillars of well -being.
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In 2023, the then U .S.
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Surgeon General Vivek Murthy issued the first health advisory ever issued
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by a public health officer in the United States on loneliness and social isolation.
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One of the things he called out in that report is
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that loneliness is a greater risk factor for premature mortality than is smoking 15 cigarettes a day.
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Loneliness gets under the skin and affects our biology.
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And the reverse of that, social connection, also gets under our skin and affects our biology.
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We know that connecting with others is anti -inflammatory.
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Practices which help us connect to others,
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actually change our biology in very meaningful ways that are really important for our mental and physical health.
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Does the act of just, I guess, this contemplative aerobics, and what sounds to me like also,
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you know, you said altruistic behavior, compassion, I mean, thinking about how you're improving your health and how that's going to improve the health of others,
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does that somehow just thinking about that help you become more social or connected to others, or how does that work?
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Yes, if it's done on a regular basis,
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systematically as a practice with intentional focusing of the mind on those topics,
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the answer is unequivocally yes we've conducted randomized controlled trials where we have actually randomly assigned people to strategies
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that engage in these practices compared to those who are doing another kind of strategy.
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And we've looked at hard -nosed measures of altruistic behavior.
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We've also looked at the brain using direct measures of brain function
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and structure using mri and we've shown in in hard nose randomized controlled trials
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that it doesn't take much to actually change one's behavior
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and one's biology but you need to do it on a regular basis it's not
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and just like physical exercise you know
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that you can't work out for a couple of weeks
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and then think that the improvements that you may have gleaned from
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that are going to last forever if you stop working out.
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It's a practice that you continue to do for hopefully the remainder of your life.
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And similarly with this, these are practices that we envision people doing for the rest of their life.
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And I liken it to brushing our teeth.
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When humans first evolved, none of us were brushing our teeth.
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And yet most people.
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I'm sure every listener of this podcast spends at least a few minutes a day brushing their teeth.
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It's not part of our genome.
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We've learned to do that.
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And the data show that if we spend even as short a time as we spend brushing our teeth, nourishing our mind and our heart, this world would be a different place.
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Woordenschat en spreektips bij deze les
Deze video bevat 76 zinnen en 1030 woorden om na te spreken. Het gesproken deel duurt 7:25. De spreker praat in een gelijkmatig tempo van ongeveer 139 woorden per minuut, prettig om te shadowen. 83% van de woorden hoort bij de 3.000 meest gebruikte Engelse woorden; de rest kun je beter vooraf bekijken.
Belangrijke woorden in deze video
15 woorden uit de video die het leren waard zijn, met uitspraak en betekenis:
| Woord | Uitspraak | Betekenis |
|---|---|---|
| connect werkwoord | /kəˈnɛkt/ | verbinden |
| brush zelfstandig naamwoord | /bɹʌʃ/ | borstel, (paint-) verfborstel |
| biology zelfstandig naamwoord | /baɪˈɑ.lə.d͡ʒi/ | biologie |
| beneficial bijvoeglijk naamwoord | /ˌbɛn.ɪˈfɪʃ.əl/ | gunstig |
| loneliness zelfstandig naamwoord | /ˈloʊnlinəs/ | eenzaamheid |
| neutral bijvoeglijk naamwoord | /ˈnuː.tɹəl/ | neutraal |
| interact werkwoord | /ɪn.təˈɹækt/ | interageren, elkaar beïnvloeden |
| mindset zelfstandig naamwoord | /ˈmaɪn(d)ˌsɛt/ | mentaliteit, ingelsteldheid |
| generosity zelfstandig naamwoord | /ˌd͡ʒɛn.əˈɹɑ.sə.ti/ | gulheid, vrijgevigheid |
| wholesome bijvoeglijk naamwoord | /ˈhoʊl.səm/ | deugdelijk |
| topic zelfstandig naamwoord | /ˈtɑpɪk/ | onderwerp, thema |
| extent zelfstandig naamwoord | /ɪkˈstɛnt/ | bereik, mate |
| compare werkwoord | /kəmˈpɛɚ/ | vergelijken |
| ideal bijvoeglijk naamwoord | /aɪˈdi(ə)l/ | ideaal, optimaal |
| mood zelfstandig naamwoord | /muːd/ | humeur, stemming |
Phrasal verbs die je zult horen
| Woord | Uitspraak | Betekenis |
|---|---|---|
| work out werkwoord | /ˌwɝk ˈaʊt/ | uitrekenen |
Grammatica in deze video
De structuren die de spreker het meest gebruikt, met de exacte woorden uit de video:
| Structuur | In de video |
|---|---|
| Present perfect have/has + voltooid deelwoord — iets uit het verleden dat nu nog telt | we've called · we've conducted randomized · we've looked |
| Lijdende vorm be + voltooid deelwoord — het gaat om wat er gebeurt, niet om wie het doet | is indeed · being stressed · being encoded |
| Betrekkelijke bijzinnen who / which + zin — extra informatie over een persoon of ding | environment which is · others, which is · those who are |
Uitspraak om op te letten
De spreker gebruikt 21 samentrekkingen en verkorte vormen, zoals we've, you're, I'm. Spreek ze kort uit, zoals je ze hoort.
- De klanken “sh” en “zh”: brush /bɹʌʃ/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/, motivation /ˈmoʊ.tə.veɪ.ʃən/, invitation /ɪnvɪˈteɪʃən/, isolation /ˌaɪsəˈleɪʃən/
- Lange woorden — let op de klemtoon: biology /baɪˈɑ.lə.d͡ʒi/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/, generosity /ˌd͡ʒɛn.əˈɹɑ.sə.ti/, similarly /ˈsɪm.ə.lə.li/, motivation /ˈmoʊ.tə.veɪ.ʃən/
Zo oefen je met deze video
- Luister de hele video één keer zonder te spreken en noteer de woorden die je niet kent.
- Spreek zin voor zin na op normale snelheid en herhaal elke zin tot je ritme gelijk is aan dat van de spreker.
- Neem jezelf op en vergelijk met het origineel; let daarbij op woorden als connect, brush, biology.
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.