Shadowing Practice: Tools to Set Your Cortisol Rhythm - Learn English Speaking with YouTube

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Hey everyone.
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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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Context & Background

In the recent episode of the Huberman Lab podcast, the speaker discusses the significance of managing cortisol levels effectively throughout the day. High cortisol levels upon waking can boost morning energy, while lower levels in the evening are essential for a good night's sleep. The conversation emphasizes practical strategies to optimize cortisol rhythms, such as exposure to bright light, hydration, and exercise. Additionally, the speaker introduces various tools, including licorice root and grapefruit, that can influence cortisol levels. This information is particularly useful for individuals interested in enhancing their health and productivity.

Top 5 Phrases for Daily Communication

  • "High levels of cortisol are beneficial in the morning." - This phrase can help you explain the importance of morning energy.
  • "Exercise plays a crucial role in managing cortisol levels." - A useful statement when discussing fitness routines.
  • "Caffeine does not significantly increase cortisol for habitual users." - This phrase is perfect for conversations about coffee habits.
  • "Licorice root can be a potent tool to elevate morning cortisol." - Use this when discussing natural health supplements.
  • "Light exposure is key to synchronizing your cortisol rhythm." - Great for conversations about daily routines and energy management.

Step-by-step Shadowing Guide

To effectively use the shadowing technique while watching this YouTube video, follow these steps:

  1. Choose a segment: Select a short segment from the video that particularly interests you. Focus on one of the phrases or concepts discussed.
  2. Listen carefully: Play the chosen segment and listen attentively to the speaker’s pronunciation and intonation. Make note of any words or phrases that are unfamiliar.
  3. Repeat after the speaker: Use the shadowing technique by repeating the speaker’s words immediately after they say them. Try to mimic their tone and rhythm.
  4. Pause and practice: Pause the video as needed, and practice difficult phrases multiple times until you feel comfortable pronouncing them.
  5. Reflect: After practicing, reflect on how the phrases can be integrated into your conversations. Aim to use them in your daily English speaking practice.

This focused approach will not only improve your pronunciation but also enhance your ability to communicate effectively in English, particularly during IELTS speaking practice. By engaging with the content actively, you’re sure to gain confidence and fluency—so dive into learning English with YouTube today!

What is the Shadowing Technique?

Shadowing is a science-backed language learning technique originally developed for professional interpreter training and popularized by polyglot Dr. Alexander Arguelles. The method is simple but powerful: you listen to native English audio and immediately repeat it out loud — like a shadow following the speaker with just a 1–2 second delay. Unlike passive listening or grammar drills, shadowing forces your brain and mouth muscles to simultaneously process and reproduce real speech patterns. Research shows it significantly improves pronunciation accuracy, intonation, rhythm, connected speech, listening comprehension, and speaking fluency — making it one of the most effective methods for IELTS Speaking preparation and real-world English communication.

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