Shadowing Practice: Tools to Set Your Cortisol Rhythm - Learn English Speaking with Video
Les maken...
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Hey everyone.
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The key to getting your morning energy, daytime energy, and nighttime sleep dialled in, is really to control your cortisol levels.
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People hear that.
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They think, oh goodness, now I just have to get into stress control, have to start meditating a lot, et cetera.
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Listen, if you can meditate, great known benefits of meditating.
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However, when I say getting your cortisol right, what I mean is you want high levels of cortisol, yes, high upon waking, and in the first hours after waking.
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You do that with viewing bright light.
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Ideally, sunlight, hydration, exercise will help.
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There are a bunch of other things that you can do that I talk about in the new episode of the Huberman Lab podcast.
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Guess what? I didn't say caffeine.
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Because caffeine, if you are a habitual caffeine user, you drink caffeine daily or three times a week, you won't get much of a cortisol increase from caffeine, nor will you get much of a cortisol increase from deliberate cold exposure like ice baths and cold showers.
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If you do it two times a week or more.
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If you don't drink caffeine and you don't do deliberate cold exposure regularly, then indeed you'll get a big increase in cortisol.
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Most people don't realise that.
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Caffeine will extend the duration over which cortisol is active, but it's not going to increase your cortisol much if you're a regular caffeine user as I am.
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This information is also useful for understanding how to control your cortisol in the late afternoon and evening.
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Here's the thing, yes, you can drink caffeine in the afternoon or evening and still fall asleep because it doesn't increase your cortisol much.
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However, it will disrupt certain aspects of your sleep.
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Should you exercise in the evening?
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Well, if you can't exercise in the morning, yes, definitely exercise in the evening.
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Exercise in the evening of moderate to high intensity will greatly increase your baseline cortisol levels because your cortisol levels are very low in the evening, or they should be.
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So if you exercise in the evening, you're going to need to do a few things to bring your cortisol levels down very low so that you can get deep sleep at the start of your night.
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And I explain how to do that in the Huberman Lab podcast.
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Yes, it involves keeping light dim, et cetera, but there's some other tools as well.
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And I also talk about the use of things like licorice root.
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Believe it or not, the glycerin and licorice root, not the candy, but in licorice root, is a very potent way to increase cortisol.
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I've been experimenting with this a little bit in the early part of the day, and it's a remarkable effect.
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So much so that licorice root is contraindicated with certain medications.
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So take that into account if you have Cushings or something like that.
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If you don't.
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Licorice root is a potent tool to elevate your morning cortisol, but you want to approach it with caution.
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And then there are things like grapefruit that, believe it or not, are very potent at inhibiting the enzymes that break down cortisol.
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So there are a lot of tools in the episode that I discuss.
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I mentioned a few here.
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If you have questions about cortisol, put them in the comment section below this post.
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You can find the episode by going to Hubermanlab.com.
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It's timestamped so you can navigate quickly to all the things that are most of interest to you.
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And as always, thank you for your interest in science.
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Woordenschat en spreektips bij deze les
Deze spreekles op niveau C1 is gebaseerd op de video “Tools to Set Your Cortisol Rhythm”. Deze woorden komen het vaakst terug: cortisol, caffeine, evening, increase, exercise. Deze video bevat 38 zinnen en 602 woorden om na te spreken. Het gesproken deel duurt 2:55. De spreker praat snel, ongeveer 207 woorden per minuut, dus reken op verbonden en ingeslikte klanken. Slechts 80% van de woorden hoort bij de 3.000 meest gebruikte Engelse woorden, dus de woordenschat is pittig.
Belangrijke woorden in deze video
De 13 moeilijkste woorden uit de video, met uitspraak en betekenis:
| Woord | Uitspraak | Betekenis |
|---|---|---|
| caffeine zelfstandig naamwoord | /ˈkæfiːn/ | cafeïne |
| licorice zelfstandig naamwoord | /ˈlɪ.k(ə).ɹɪʃ/ | zoethout |
| meditate werkwoord | /ˈmɛ.dɪˌteɪt/ | mediteren |
| deliberate bijvoeglijk naamwoord | /dɪˈlɪb.(ə.)ɹət/ | opzettelijk, opzettelijke |
| hydration zelfstandig naamwoord | /haɪˈdɹeɪʃən/ | hydratatie |
| inhibit werkwoord | /ɪnˈhɪbɪt/ | remmen |
| timestamp zelfstandig naamwoord | /ˈtaɪmˌstæmp/ | tijdsaanduiding, tijdstempel |
| disrupt werkwoord | /dɪsˈɹʌpt/ | verstoren |
| navigate werkwoord | /ˈnæv.ɪ.ɡeɪt/ | navigeren |
| enzyme zelfstandig naamwoord | /ˈɛn.zaɪm/ | enzym |
| sunlight zelfstandig naamwoord | /ˈsʌnˌlaɪt/ | zonlicht |
| distress zelfstandig naamwoord | /dɪˈstɹɛs/ | druk, stress |
| caution zelfstandig naamwoord | /ˈkɔːʃ(ə)n/ | waarschuwing |
Phrasal verbs die je zult horen
| Woord | Betekenis |
|---|---|
| break down werkwoord | stukgaan, kapot gaan |
Uitspraak om op te letten
De spreker gebruikt 12 samentrekkingen en verkorte vormen, zoals don't, you're, can't. Spreek ze kort uit, zoals je ze hoort.
- De klanken “sh” en “zh”: licorice /ˈlɪ.k(ə).ɹɪʃ/, hydration /haɪˈdɹeɪʃən/, caution /ˈkɔːʃ(ə)n/
- Lange woorden — let op de klemtoon: deliberate /dɪˈlɪb.(ə.)ɹət/, contraindicate /ˌkɒntɹəˈɪndɪkeɪt/, habitual /həˈbɪ.t͡ʃʊ.əl/, ideally /aɪˈdi.ə.li/
Klanken die Nederlandstaligen lastig vinden:
- /æ/ — opener dan de Nederlandse “e”: caffeine /ˈkæfiːn/, timestamp /ˈtaɪmˌstæmp/, navigate /ˈnæv.ɪ.ɡeɪt/
- /g/ — een harde plofklank, geen Nederlandse “g”: glycerine /ˈɡlɪsəɹɪn/, navigate /ˈnæv.ɪ.ɡeɪt/
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 caffeine, licorice, meditate.
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.