Практика Shadowing: I Did A Dopamine Detox For 30 Days... It Fixed My Brain - Изучайте разговорный английский по видео

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social media sugar fast food nicotine alcohol for the first time in human history

we have access to artificial dopamine 24 hours out of the day

which made me wonder how much potential are these things really

stealing from us in one year the average american will have a screen time of 98 days

and if you live to 70 years old

that is almost 19 years of your life staring at a

screen the average American will also consume 25 ,000 grams of sugar in one year.

One in three

Americans eat fast food every single day.

And over 1 .2 billion people are actively using nicotine or tobacco products.

That's not even counting alcohol or pornography or other drugs.

I genuinely believe that this is more of a problem than most of us realize, especially with social media.

All of my favorite YouTubers are drinking, partying, using nicotine.

They got rainbed deals.

They're gambling every single day to the point where it's become

so normal that we don't even realize

that it affects every single person on earth

so to see how dopamine really affects the average person

i'm going to go 30 days with no artificial dopamine one to fix my relationship with dopamine

but two just to show you guys what will happen to

your brain what will happen to your body what will happen to your mind

if you go 30 days cutting out all bad habits in your life

so here are the rules for the next 30 days

i am not allowed to consume these things no social media

no scrolling no video games no sugar no fast food no drugs no alcohol no nicotine

i'm not proud of it

but i'm man enough to say it i've been using zins for the last year

or so of my life to get work done

and i'm a little nervous for that one oh yeah

and we also just finished 75 hard which means it's time for phase one

which is exactly 30 days so on top of the dopamine detox we gotta do two 45 minute workouts, drink a gallon of water,

read 10 pages of a book, take a progress picture, take a five minute cold shower,

10 minutes of visualization, and complete eight critical tasks for my business every single day.

So in other words, I'm not allowed to have fun for these next 30 days.

I'm stoked.

I think one of my worst habits is the first thing I do in the morning is immediately grab my phone.

I scroll, I check the views of my videos, I look through emails.

So cutting out my phone in the morning felt a little weird,

but I replaced it with immediately drinking water going outside I'm not really sure why.

ChatGBT just told me to Had something to do with helping brain fog.

When you cut out sugar, fast food, scrolling and especially nicotine

Your brain gets really foggy.

So I found the best way to fix the brain fog is creatine

So I up my dose to 15 grams a day, which is three scoops

Here's how my physique is looking on day one.

Definitely need a cutout sugar and fast food.

Made myself some yogurt, got ready for the gym, and contemplated the next 30 days of my life.

Day one is kind of funny.

It's like this mixed feeling of being undistracted and excited, but also feeling unmotivated and a little bit foggy in my brain.

Like, I'm really excited for these next 30 days, but at the same time, I have a lot of videos to edit right now,

and I don't have a whole lot of motivation to sit down and lock in without a zen in my mouth.

Other than that, I feel good.

I don't feel like my brain is overstimulated, but I do feel a little bit stupid.

Like my mind is just like kind of coming back too.

I know that it's only going to get worse in the next couple of days.

And when I said things were only going to get harder, man, was I telling the truth.

Days one, two, and three were so hard for me to sit down and lock in and edit.

On day three, I had a big interview for this BYU documentary,

and I seriously contemplated popping his in just so my brain fog would go away.

Whoever told me that brain fog peaks after three days was lying, bro.

It's day four and my brain feels so foggy still.

I've also been getting pretty irritated and I get on edge real easily.

I feel like I've been crashing out over nothing.

One thing I didn't even think about is how hungry you get when you cut out nicotine.

And my dumb ass decided to mix that with a caloric deficit.

And bro, all I can think about is having a donut, eating Chick -fil -A, and my cravings for food are crazy right now.

So I'm really hungry.

My brain isn't functioning.

And I'm honestly not that stuffed.

I'm just barely hanging in there.

Even though I've been struggling with my mood and brain fog, I think my favorite part of this whole challenge has been doing my outdoor workouts.

I've been going on runs and just going on 45 -minute walks.

And when you put your phone away for 45 minutes and you just go outside, it seriously clears your brain so much.

I've been saying prayers and coming up with video ideas.

And even though I've been crashing out, it seriously helps me to just be more present and to be a lot happier during the detox process.

It is day six.

Feeling a little bit better.

My mind is still a little bit foggy.

I've still been really hungry.

I will say I was a little bit worried about my sleep

when I started this because everyone says your sleep is pretty bad for the first week or two, but I've been sleeping really good.

And I think the reason is because of the sauna and the cold plunge.

It's probably the thing that I look forward to most every single day.

One, it helps with your mind.

It helps with the brain fog.

It helps with your sleep.

You sweat out all the toxins in your body and you just push yourself in the sauna.

You push yourself in the cold plunge.

When you get done you feel so much better

and i seriously don't think i would be able to get through 30 days

if i wasn't hitting the cold plunging sauna every single day

so we just pulled up to flow house

this is hands down the best place in utah the energy in there is just

so epic they have like meditation classes they have sleeping classes

and it's been so good for my brain

so i'm gonna go rip cold plunging sauna before i end the day

and sleep like a damn king what are the benefits to cold plunge

and sauna for me my favorite benefit is like the full nervous system reset

100

it actually allows you to be present with your breath your heartbeat

101

and just your body so it allows you to fully encompass all of these feelings

102

and when you realize you're in charge of them by simply breathing it allows

103

that nervous system reset to happen

104

when you do cold plunge it releases natural dopamine in your brain right 250 percent immediate increase that's crazy

105

so after a cold

106

The cold plunging metabolism is actually working for six hours after you plunge.

107

It's building this wonderful thing called brown fat, which is a fat that your body kind of grows into, if you will.

108

It works for up to six hours after the cold plunge, giving you just this continuous energy that's natural.

109

It's pretty cool.

110

So what you're saying is if you don't do cold plunging sauna, then you're absolutely blowing it.

111

Oh, if you don't do cold plunging sauna, you're just missing out on life.

112

It is currently day eight.

113

My energy's been good.

114

I've been crushing my workouts.

115

crushing diet.

116

I've been running a little bit more, five minute cold plunge every single day, sauna every single day, visualization, reading, no sugar, no fast food.

117

And I'm gonna be honest, I got some brain fog.

118

It's pretty hard to focus, especially when I have to have real conversations.

119

I had to talk to the prosecuting attorney today for my BYU court case,

120

and my brain is just not functioning the way that it's supposed to.

121

I do feel better than when I first started, and I'm slowly starting to come back to my clear mind self.

122

But as of today, I feel pretty fogged.

123

It's definitely hard.

124

I'm like fully resetting my entire mind, but it's good.

125

We're pushing through.

126

We got 22 more days left, so I got busted on my energy.

127

I don't know.

128

After week one, my brain was slowly starting to function normally, but as I was eating less, I just started getting hungrier and hungrier,

129

and it was hard to feel satiated and full because I was only eating 1900 calories.

130

However, I will say cooking slowly became something that I really looked forward to

131

and finding meals that were healthy and tasted good was something that I genuinely found fun.

132

And even though I was hungry, I did find that it was so much easier for me to wake up in the mornings.

133

One meal that I was stoked about were these breakfast sandwiches.

134

I found these low calorie bagels that had 15 grams of protein and no sugar.

135

And this was the meal that I started eating every morning during my dopamine detox.

136

Wow, I think that was seriously the first time that I felt truly full on my cut in the last 11 days.

137

And it was delicious.

138

I'm so happy on that.

139

I think those might be my new go -to bagels.

140

Bro, they were good.

141

It's 9 .30 a .m.

142

We already hit the gym.

143

We already did our visualization, cooked breakfast.

144

And now I'm going to go read and get some work done.

145

So far, my brain feels really clear in the morning and when I'm working out and when I'm running.

146

But as soon as I start cooking and sitting down and kind of just chilling, that's

147

when my brain fog kind of kicks in like I just start to feel like a little bit stupid

148

I kind of like forget what I'm doing I know I should go

149

and get to work right now

150

but at the same time like I just don't have the same motivation

151

that I would have when I pop this in after breakfast

152

and I get so excited to go work you know work just seems a little bit more boring

153

but I think those are the things

154

that you kind of have to push through but yeah

155

so I'm gonna go sit down turn on a timer for one hour on my phone

156

and just force myself to get some work done may not be as fun as

157

when i got another decade

158

but i gotta kick the habit somehow you know a few moments later

159

i was on my way to a coffee shop to go sit down

160

and work for an hour

161

and i decided to check the mail i got this package from a brand

162

that i've never talked to sometimes sometimes packages just show up on my door

163

and i don't know how they got my address i open it

164

and it's crazy bro the first product i see is like a gruba mate

165

and it says this has been crafted to promote mental clarity, endurance, appetite control.

166

and improved mood.

167

Definitely had mood swings from no nicotine.

168

I definitely have brain fog, and I've definitely been starving.

169

It was just kind of crazy that this product just showed up out of nowhere.

170

And they also sent me some Stronghold product, targeted nutrition for lifelong muscle health.

171

That's supposed to help you burn fat and build muscle, like every other product in the world says it's gonna.

172

And then some protein powder, and the only ingredients are literally whey protein isolate cocoa powder

173

and a couple sweeteners so i guess i'm gonna try

174

and let you guys know what i think it was just like what are the odds

175

that this shit just showed up on my doorstep as i'm waiting for someone to fix my mood

176

and appetite and mental clarity

177

and endurance i decided no coffee we're gonna mix up this yerba mat today

178

and see how we feel maybe we'll get a little bit more focused on a coffee

179

we give us i'm not sure if it was the magic focus potion

180

that showed up on my doorstep or the fact that I'm almost two weeks into the detox.

181

But for the first time in almost two weeks, I was able to sit down, lock in, focus, and edit for about three, four hours.

182

So the hardest part so far in this dopamine detox, which has been the brain fog,

183

was slowly starting to lift and I was able to feel like myself again.

184

My natural creativity was coming back.

185

And overall, I was starting to feel the actual benefits of what the dopamine detox is supposed to do

186

but the real challenge is gonna be court tomorrow i'm gonna have to sit down with the prosecuting attorney and try

187

and settle my criminal trespassing charges with byu

188

it is day 13 of phase one of 75 hearts we had court today with byu

189

and we officially settled the lawsuit we got the charges dropped to 500

190

and i have to take a thinking errors class but other than that I paid the fine and we're done.

191

It's over with.

192

I don't have to worry about it anymore, which is awesome.

193

It's been 13 days with no nicotine and honestly, I felt really good.

194

I feel like I'm finally starting to feel like myself again.

195

Earlier in the days, usually up to like 7 p .m., my mind is sharp.

196

I'm thinking fast.

197

My creativity is coming back and I just feel so clean.

198

But as soon as nighttime hits and I kind of sit down and start unwinding,

199

that's when the brain fog starts like coming in just a little bit.

200

But I think I'm on the last couple days of brain fog

201

because I have felt really good the last couple of days.

202

I've been starving, obviously, being in a caloric deficit, cutting off nicotine.

203

Obviously, I'm going to be hungry, but I'm pushing through.

204

Finishing court was a big way off my shoulders today.

205

So now it's time just to get to work and grind

206

and continue this journey of getting shredded and resetting our mind completely.

207

After two weeks of detoxing my brain, I started to find so much more joy in going outside, spending time with my family,

208

and experiencing the life that God intended for us to live.

209

I started finding more energy, more focus, and overall just more happiness in my life.

210

I also found that when I was controlling the things that I fed my body and fed my mind,

211

I was also able to feel much closer to God.

212

It is day 18, and this week I was thinking about the last time that I did a detox like this,

213

and I was cutting out all the bad habits in my life, and I felt really close to God.

214

I felt like I heard him speaking to me more

215

and I was finding more opportunities in my life to go chase my dreams

216

The last time I was about two weeks in

217

and I found a really cool opportunity to go work with Disney Be on the red carpet

218

and it was an experience that really pushed my career forward

219

And I remember correlating that experience with where I was in my life

220

Completely cutting out all the bad habits in my life and listening to the spirit

221

And I don't think it was a coincidence that I found that experience when I was in that phase of my life

222

And I was thinking about that.

223

And today, being about 18 days in, I just got an email from Netflix for another really big opportunity that'll probably push my career forward.

224

And obviously I think it's important not to treat God like a cosmic vending machine and being like, oh, if I do these things,

225

then God's gonna reward me with this.

226

But at the same time, I truly believe that if you are doing the things

227

that you're supposed to be doing and you've cut out the bad habits in your life so you can hear his voice,

228

then God is gonna give you opportunities to chase your dreams and to accomplish something great in life.

229

And I just think that it's really cool that whenever I am doing the things that I'm supposed to be doing,

230

that I find that opportunities like that just fall into my lap.

231

If you have a dream that you want to chase or you want to accomplish something big in life,

232

I think it's going to be a lot harder to do that on your own versus doing it with God.

233

And I think a detox like this is truly a way to get closer to God

234

and to hear the spirit and to find what you're actually supposed to do in life.

235

Once I hit day 20, I honestly just started to feel a little bit superhuman.

236

My mind was so sharp.

237

I had so much focus.

238

I had no distractions.

239

However, I will say even after 20 days of no scrolling on social media, it was kind of crazy.

240

I still found myself pulling out my phone to go scroll on Instagram.

241

My mind and just still wanted to go brain rot on TikTok.

242

But once I started to push myself not to fall back into my own habits,

243

I just found myself with so much more energy and so much more happiness.

244

I had more joy in doing chores and completing tasks around the house that I was avoiding to do.

245

It is currently day 24 of phase one of 75 hard.

246

And I think this is the first day start to finish that I felt really mentally sharp and clear.

247

Today's Sunday, so I didn't set an alarm.

248

I woke up at eight o 'clock and I felt so energized.

249

I was ready to go.

250

I immediately just cleaned my room.

251

I cleaned the kitchen.

252

I did my laundry, went to the gym, went to church.

253

I had this fear of not being productive when I was off nicotine

254

because I felt like I was only productive when I was popping zins or whatever.

255

But as far as my editing goes, I feel like my natural creativity is fully back.

256

I feel happier to do chores and to clean my room and do the dishes and do laundry than I did before.

257

I just feel like overall much happier, much more excited, way more energy.

258

My mind is way more clear.

259

The difference in how I feel now compared to day one is so crazy, but I'm like, I feel like it's superhuman.

260

Today was also fast Sunday and it's six o 'clock and I haven't eaten anything.

261

I've I'm so hungry.

262

So I made myself some protein cookies.

263

15 grams of protein per cookie.

264

And this has protein milk, 24 grams of protein or soda.

265

If you were wondering, the cookies were made probably because they're sugar -free and protein cookies.

266

The last week, I started thinking a lot about instant gratification

267

and how our bodies can become so dependent on the next short hit of dopamine.

268

And we don't even realize how much strength, energy, and focus that these addictions really take from our lives.

269

It is day 26.

270

I just finished my workout.

271

I had so much energy in my workout.

272

I was literally in the gym for two hours and I could have kept going.

273

I did 20 minutes of cardio.

274

I hit four exercises of back, four exercises of biceps and abs.

275

And I just was completely juiced the whole time.

276

I had so much strength, had so much energy.

277

My mind felt so clear.

278

I genuinely am probably like peaking in my life right now like this is probably the best

279

that I've ever felt not even 9 a .m.

280

we've read we visualized we crushed our workout now we're gonna go make ourselves some food

281

and go crush the day I think in life we get

282

so caught up in our habits and we're so used to immediate gratification

283

and I think that's why people get so caught up in nicotine

284

and smoking weed and drinking because it feels good in the moment

285

and then they wonder why it's hard for them to accomplish their dreams.

286

They wonder why it's hard for them to wake up in the morning, why they're so tired, why they're not making progress in the gym,

287

why they don't feel good.

288

All I'm saying is if you can go 30 days cutting out all the bad habits in your life, not only will you feel incredible,

289

but you'll just level up in your life.

290

Every single aspect, your relationships, your mental health, your physical health, your finances, your relationship with God like

291

if you can just cut out all of the shitty habits just cut out all the things

292

that aren't serving you and just practice delayed gratification for 30 days

293

and i promise you your whole entire life will change

294

and like i wish you could just feel what i'm feeling

295

because my mind is so clear i feel so good

296

and i'm ready to go take over the world just imagine your life 30 days from now

297

if you cut out all the bad habits like think about where you would be financially mentally physically

298

spiritually with god like think about where you could be in your life

299

if you just locked in for 30 days the last couple of days i was honestly on a roll

300

and everything was starting to become so much easier until i got to day 28.

301

this is day 28 i kicked ass today and it's

302

so good i just got back from cold plunge

303

and sauna i got home i took my melatonin

304

and my magnesium i was about to go asleep

305

and i just realized i didn't go on my walk it's like 10 30 p .m

306

and i just totally spaced it i didn't do an outdoor workout today

307

and i just took my melatonin i was so ready for bed

308

i'm just sitting here contemplating because i have two days left

309

and i could just fucking quit and go to sleep

310

and call it i'm gonna go on my walk my melatonin in my system even though i'm extremely tired and

311

so ready for sleep i don't know how i forgot to do my go to workout

312

i don't even know what happened oh yeah two days left

313

two days left oh damn dude just pure willpower at this point

314

i've done the live hard program two times all the way

315

through this is this is number three do i really need to go on a walk right now like really

316

but i'm gonna because i told myself that i would right side it's a damn flexor on side so that's Awesome.

317

Stoked.

318

The best part of completing a challenge like this isn't even necessarily how you feel or how you look.

319

It's the confidence that you develop in yourself after doing what you say you're going to do.

320

Because in life, if you want to accomplish something great...

321

You're not going to get there by only working when it feels easy or convenient.

322

Day 30 is the final outdoor workout.

323

One thing that I have been trying to work on this week is my thoughts and controlling the negative thoughts.

324

So I have more positivity in my mind.

325

I've realized that it's so easy to like get discouraged

326

and get angry and start dwelling on the negative thoughts that come into your mind.

327

And that's the energy that you're radiating to the world and

328

so this week specifically I made it my goal to overcome all my negative thoughts with positivity

329

and just take a deep breath and immediately think of things

330

that I'm grateful for

331

and you just start to feel happier you start to feel more joy you start to feel more grateful

332

and you start feeling closer to God you tune into his frequency

333

and you cut out all the negativity so that's one thing

334

that I've been trying to focus on this week

335

but it's kind of funny because today was the closest

336

that I've ever been to quitting I feel like all like the negativity kind of just grew up inside of me.

337

I was about to crash out.

338

I wanted to quit.

339

I wanted to give up a day early and I got through it.

340

I took a deep breath and started thinking about how I want to finish strong.

341

So I kept going, but I don't know.

342

It's interesting the difference thoughts can make.

343

If you can control your thoughts, you can control your future.

344

After 30 days of fully detoxing dopamine, I felt happier.

345

I felt more grateful.

346

I have more motivation to continue chasing my dreams and doing the things that I'm supposed to do in life.

347

This is the final supper.

348

Get ourselves a nice ribeye steak and some rice because I was too lazy to cook potatoes.

349

I'm so excited to not be hungry all day, every day.

350

I've also learned to not rely on artificial dopamine or circumstances in my life in order to feel happy.

351

All I got to do left is cold shower.

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I'm done.

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and I know life can get overwhelming sometimes and it's

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so much easier to turn to drugs and turn to alcohol

355

and turn to scrolling but true peace

356

and happiness in your life are never going to come from those things

357

and if you can't learn a healthy balance in your life then sometimes those distractions can become idols

358

that prevent you from hearing what God is trying to tell you

359

so if you learn one thing from watching this video it's don't waste your life

360

if you have dreams go chase them go work hard

361

and discipline yourself

362

if you're struggling with mental health problems go outside put your phone away fill your mind

363

and your body with the right things to actually give yourself

364

a chance to be happy instead of focusing on the things

365

that you're depressed or anxious about i can safely say

366

that this is probably the hardest thing i've ever done in my life

367

but it was also the most rewarding

368

and beneficial thing i've ever done for my mind

369

and for my body ladies and gentlemen phase one of 75 hard is complete usually

370

when i finish 75 hard

371

or one of the phases

372

i already have my cheat meals planned out for what i want to eat the next day

373

i almost just forced myself to eat fast food and sugar

374

because i went so long without it

375

so this time i decided to stay locked in until i get a very specific craving for something delicious

376

so for the first meal back after finishing phase one of 75 hard

377

I got an Acai Bull I truly don't think I've ever felt this energized

378

and this focused this grateful and this happy ever in my life

379

and all it took was 30 days of cutting out all the bad habits in my life

380

it's changed the way I think it's changed the way

381

that my brain has been wired

382

and the only way to rewire your mind is to detox your mind

383

and your body from the artificial dopamine that you're feeding it every single day.

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But I appreciate you guys for watching.

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I know this was a very different video, but I also think it's something that's very important in our day and age.

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So if you enjoyed watching, like, subscribe, hit the bell so you don't miss the journey of us mumbling to Donald Trump.

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I love you guys, and I'll catch you all next week.

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Peace out.

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Лексика и советы по произношению к этому уроку

Этот урок разговорной практики построен на видео «I Did A Dopamine Detox For 30 Days... It Fixed My Brain». В этом видео 388 предложений и 4743 слов для шедоуинга. Речь длится 23:40. Говорящий говорит быстро, около 200 слов в минуту, поэтому звуки часто сливаются и сокращаются. 82% слов входят в 3000 самых частых слов английского языка; остальные стоит разобрать перед занятием.

Ключевая лексика этого видео

15 слов из видео, которые стоит выучить, с произношением и значением:

Слово	Произношение	Значение
habit существительное	/ˈhæb.ɪt/	привы́чка, обы́чай
nicotine существительное	/ˈnɪkətiːn/	никоти́н
hungry прилагательное	/ˈhʌŋ.ɡɹi/	голо́дный
workout существительное	/ˈwɝk.aʊ̯t/	трениро́вка, ворка́ут
scroll существительное	/skɹoʊl/	сви́ток
meal существительное	/ˈmiːl/	еда́, пи́ща
chase глагол	/t͡ʃeɪs/	гоня́ть, погоня́ть
gram существительное	/ˈɡɹæm/	грамм
mood существительное	/muːd/	настрое́ние, расположе́ние
grateful прилагательное	/ˈɡɹeɪtf(ə)l/	благода́рный, призна́тельный
edit глагол	/ˈɛdɪt/	редакти́ровать, изменя́ть
artificial прилагательное	/ˌɑː.tɪˈfɪʃ.əl/	иску́сственный
crush глагол	/kɹʌʃ/	дави́ть
cookie существительное	/ˈkʊki/	пече́нье
accomplish глагол	/əˈkɑm.plɪʃ/	заверша́ть, заверши́ть

Фразовые глаголы, которые вы услышите

Слово	Произношение	Значение
cut out глагол		возде́рживаться, воздержа́ться
sit down глагол		сади́ться, сесть
come back глагол		возвраща́ться, возврати́ться
look forward to глагол		ждать с нетерпе́нием, не мочь дожда́ться
come up with глагол		придумывать, приходить в голову
cut off глагол	/ˌkʌt ˈɔf/ [ˌkɐɾ ˈɔf]	отреза́ть, отре́зать
give up глагол		сдава́ться, сда́ться
go away глагол		уходи́ть, уйти́

Фразы, которые стоит повторять

Короткие законченные фразы из видео, которые пригодятся в повседневном разговоре:

Here's how my physique is looking on day one.
I feel like I've been crashing out over nothing.
I'm just barely hanging in there.
I've still been really hungry.
I've been crushing my workouts.

Грамматика в этом видео

Конструкции, которые говорящий использует чаще всего, с точными словами из видео:

Конструкция	В видео
Present Perfect Continuous have/has been + -ing — действие началось раньше и продолжается	i've been using · I've also been getting · I've been crashing
Present Perfect have/has + причастие прошедшего времени — прошлое действие, важное сейчас	I've still been · it's been · energy's been
Пассивный залог be + причастие прошедшего времени — важно, что происходит, а не кто это делает	being undistracted · is overstimulated · was stoked
Придаточные определительные who / which + предложение — уточнение о человеке или предмете	hard which means · day, which is · fat, which is

Произношение, на которое стоит обратить внимание

Говорящий использует 141 сокращённых и редуцированных форм, например I'm, I've, don't. Произносите их коротко, так, как слышите.

Звуки «sh» и «zh»: artificial /ˌɑː.tɪˈfɪʃ.əl/, crush /kɹʌʃ/, accomplish /əˈkɑm.plɪʃ/, sharp /ʃɑɹp/, motivation /ˈmoʊ.tə.veɪ.ʃən/
Длинные слова — следите за ударением: artificial /ˌɑː.tɪˈfɪʃ.əl/, motivation /ˈmoʊ.tə.veɪ.ʃən/, genuinely /ˈd͡ʒɛn.ju.ɪn.li/, creativity /kri.eɪˈtɪv.ᵻ.ti/, necessarily /ˌnɛs.əˈsɛɹ.ə.li/

Звуки, трудные для русскоязычных:

/w/ — губы округлены, это не /v/: workout /ˈwɝk.aʊ̯t/, reward /ɹɪˈwɔɹd/, wire /ˈwaɪɚ/, nowhere /ˈnoʊ.(h)wɛɹ/, frequency /ˈfɹiːkwənsi/
/h/ — лёгкий выдох, а не русское «х»: habit /ˈhæb.ɪt/, hungry /ˈhʌŋ.ɡɹi/, happiness /ˈhæpinɪs/, whoever /huˈɛvɚ/, nowhere /ˈnoʊ.(h)wɛɹ/
Звонкие согласные в конце слова — не оглушайте их: mood /muːd/, package /ˈpæk.ɪd͡ʒ/, reward /ɹɪˈwɔɹd/, productive /pɹəˈdʌk.tɪv/, starve /stɑɹv/

Как заниматься с этим видео

Прослушайте всё видео один раз молча и выпишите незнакомые слова.
Начните со скорости 0,75×, повторяйте предложение за предложением и вернитесь к обычной скорости, когда станет легко.
Запишите себя и сравните с оригиналом, обращая внимание на такие слова, как habit, nicotine, hungry.

Что такое техника Shadowing?

Shadowing — это научно обоснованная техника изучения языка, изначально разработанная для подготовки профессиональных переводчиков и популяризированная полиглотом доктором Александром Аргуэльесом. Метод прост, но эффективен: вы слушаете аудио на английском от носителей языка и немедленно повторяете вслух — как тень, следующая за говорящим с задержкой в 1–2 секунды. В отличие от пассивного прослушивания или грамматических упражнений, Shadowing заставляет мозг и мышцы рта одновременно обрабатывать и воспроизводить реальные речевые паттерны. Исследования показывают, что это значительно улучшает точность произношения, интонацию, ритм, связную речь, понимание на слух и беглость речи — что делает его одним из самых эффективных методов для подготовки к IELTS Speaking и реального общения на английском.

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