Практика Shadowing: The Science of Fat - Изучайте разговорный английский по видео
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1
Fat.
2
Blubber.
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Pudge.
4
It goes by many names, but its true identity can only be learned by consulting with the All-High Council of Nerds.
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They call it adipose tissue.
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Adipose tissue is everywhere.
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It's in your bones, your muscles, your organs, and there's tons and tons of it under your skin.
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And if you accidentally inhale the contents of your entire refrigerator, it grows.
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Like, how does your body convert whatever you happen to throw in your stomach into yellow jelly under your skin?
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And how on earth does going to hot Pilates every Wednesday get rid of it?
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To find out, we're gonna take a field trip inside this guy's Big Mac.
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Big Macs and food in general have two parts.
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Big macronutrients and little micronutrients.
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Micronutrients don't contain any energy.
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They're just little guys.
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Macronutrients, on the other hand, contain all the energy in your food.
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And they only come in a few flavors.
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Proteins, carbs, fats, and alcohol.
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Alcohol is a bit special, so we're gonna ignore it.
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It also doesn't come with the Big Mac, which is currently in our subject's mouth.
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The mouth is gonna break that Big Mac into a bunch of smaller Macs
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and add some saliva to make it a nice Mac slurry.
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Also, some of the carbs are gonna get jumped.
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These guys are called enzymes.
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Their entire job is to punch macronutrients until they break into smaller pieces.
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And in the mouth, they have it out for the carbs.
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After that, the trio slides down the esophagus and into the stomach.
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There we are welcomed by the stomach juices and some of their enzyme pals.
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Also, everybody's getting jumped.. by the enzymes.
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After a couple hours of your stomach blending your food, it reaches a nice pulp of mac slush marinated in stomach acid.
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The food then slowly passes through to the small intestines where they receive another warm welcome by some fresh pancreas juice.
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In fact, they're getting so welcomed that they decide to leave.
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Yeah, that's allowed apparently.
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They just have to use the door in the intestinal cells.
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But they're too big.
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Hold on, light bulb, let's keep getting clobbered until we're small enough to pass through.
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This was a terrible idea, but they did it anyway because that's how digestion works.
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Look man, I don't make the rules.
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Eventually, the proteins get beat into amino acids, the carbs get shoved into sugars, and and the fats get mangled into smaller fats.
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Finally, they can all fit through the door and make their escape.
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There are two paths outside the intestinal cell.
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A blood vessel with a tiny mousel entrance and a lymphatic vessel which is shut with the gates of Gartholomew.
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The carbs, which are now sugars, and proteins, which are now amino acids, slip right into your blood which is a straight shot to the liver.
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But the intestinal cells turn the fats into big bundles called chylomicrons, which are way too fat to go through blood vessels,
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and instead must go through the gates of Gartholomew.
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Here it goes through a series of vessels of all shapes
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and sizes and takes a nice tour of your body until finally, just under your left collarbone, they get spit out into the bloodstream.
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Now you have a big ball of fat floating around in your blood.
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Great!
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But if they just stay like that, you'd die pretty quick.
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So your body has two teams to deal with these little piggies.
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Each team is made up of enzymes and molecules that take some fat and break it down into bite-sized pieces.
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One team takes those pieces and feeds it to your muscles for energy, while the other team feeds those pieces to your fat cells.
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And the one directing it all is a hormone called insulin.
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Right after you eat a meal, your pancreas dumps a truckload of insulin into the bloodstream.
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Insulin's job is essentially to make sure the teams in your adipose tissue are working overtime, and the teams in your muscle tissue have their lazy boys on full throttle.
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That is, they're relaxing extremely hard, taking a very intense and serious break.
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This results in the majority of that incoming fat being cut up and fed to your fat cells as energy for later.
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When a fat cell gets one of these pieces, it reassembles it into a bigger piece of fat for storage.
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Then, it gives this big piece as an offering to the glorious sphere of fat.
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And this, ladies and gentlemen, is why both this guy and this guy have about the same amount of fat cells.
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Because rather than creating new fat cells, the same fat cells just keep getting stuff fuller and fuller and fuller.
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Of course, even the pros have a limit.
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The maximum size a fat cell can expand is about 1 700th the size of a banana.
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Which might seem small, but a healthy fat cell is usually 1 2 thousandths of a banana.
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Once a cell reaches that limit, it sends SOS signals to dormant fat cells and a new fat cell is born.
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But this is rare, which may come as a surprise to my fellow Americans.
68
And so most of the time, a cell is simply pumped fuller and fuller with fat, which is energy saved for later.
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So if later does come, hypothetically speaking, how does this blubbery energy stuff get used up?
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It all starts with hormones.
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When you're hungry, your pancreas releases hormones.
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When you're exercising, your adrenal glands release hormones.
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When you're sleeping, your brain releases hormones.
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And some of those hormones go to your fat cells.
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But what do they do once they get there?
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What's a measly hormone going to do to extract all that energy juice?
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Nothing really, they kind of just float around.
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And so, oh, it seems the hormone has fallen into a devious trap.
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How unfortunate.
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This happens because of receptors on the outer layer of your fat cells
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that are basically on watch for these hormones at all times.
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When they catch one, they trigger a chemical reaction that wakes up two killer enzymes inside the cell.
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These absolute machines start systematically butchering the fatty molecules into smaller and smaller molecules,
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only for them to then be shredded up by another enzyme into little baby fatty acids.
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At this point, the pieces of fat are so small
86
that they just slip right through the cell walls and leak into the outside world.
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This is bad because the outside world is mostly water, and fats do not like water.
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Oh look, a convenient clump of protein is floating around.
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Oh look, the fat is now on the convenient clump of protein.
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Oh look, they're entering the the bloodstream.
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Neat!
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They float around for a bit until they pass a tissue like this one, which is burning a lot of fat.
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In this case, it's the heart pumping blood.
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But it could have also been muscles working or the liver doing liver stuff.
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These tissues have vacuums, which easily sucks fat right off the clump of protein and into the cell.
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There, it is greeted by another friendly protein and escorted to the mitochondria.
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The powerhouse of the The cell, unspeakable horrors, happen inside that mitochondria.
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But afterwards, our fatty friend pops out of some ATP.
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And then, it explodes!
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This reaction gives energy to the cell, and therefore, the tissue as a whole.
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Wow, those muscles must be working so hard to explode so much fat.
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You're probably thinking.
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And you'd be wrong.
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In fact, this guy is sleeping like a baby right now.
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The more physically demanding an activity is, the less it relies on fats for energy, and the more it relies on sugars, which comes from carbs.
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You do still use more fat during exercise than you do during rest, because of the sheer amount of energy you're using,
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but during rest your body is much more reliant on fat.
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This has quite a lot of implications when it comes to losing weight.
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But before we get to that, there is one thing about adipose tissue which I have yet to reveal.
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A secret so secretive that even the high council of nerds didn't know about it until the mid-90s.
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This layer of blubber under your skin has a direct line of communication with your brain.
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And it does that by using...
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hormones.
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Again.
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Each fat cell is constantly releasing a hormone called leptin.
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Chunky fat cells release a lot of leptin, while small fat cells release less leptin.
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Leptin tricks through your blood, all around your body until it reaches the blood vessels in your brain, where it sneaks through and finds your hypothalamus.
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The hypothalamus was expecting this and keeps track of how many of these guys show up.
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This is because your hypothalamus is smart.
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It knows that if there's a lot of leptin, then the fat cells are already fat and it makes you want to eat less food.
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If there isn't much leptin, then it knows that reserves are low and it makes you want to eat more food.
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Basically, your fat is constantly self-reporting directly to the brain exactly how fat it is at any given moment,
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and the hypothalamus adjusts how hungry you feel accordingly.
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And it does this to keep you at a healthy baseline.
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But if that's the case, then how does something like this happen?
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When your adipose tissue gets this big, it produces insane amounts of leptin,
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which should make you have essentially no desire to eat anything at all.
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And it would if your hypothalamus was just a bit smarter.
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See, your hypothalamus doesn't actually know how much leptin is healthy, it only knows how much leptin is normal.
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So if you're overweight for a long enough time, a high amount of leptin becomes normal.
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And therefore, your hypothalamus will make you feel hungry like normal.
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This makes it very, very, very hard to lose weight.
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Imagine you start a diet, hypothetically speaking, and your body starts tapping into more of your fat reserves.
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The fat cells start shrinking and therefore make less leptin.
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Your hypothalamus sees less leptin than normal and makes you hungrier.
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But you persevere.
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You trek on.
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You lose seven pounds in a week.
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Then your hypothalamus notices another huge drop in leptin and signals an emergency.
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Basically, your brain sets off alarms that you're starving.
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And because it thinks you're starving, it slows down metabolism to use energy more efficiently, which makes weight loss slower.
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When you're losing weight, your body fights against you to stay overweight.
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So why is your body so against becoming healthier?
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For most of human history, the average person was constantly threatened by one thing, starving.
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In the caveman days, losing weight meant you didn't have enough food to eat, which meant you were dying.
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Losing weight was almost never a good thing.
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That is, not until we got Big Macs, Doritos, and Walmart.
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We simply aren't built for this.
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So losing weight is impossible, right?
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Yeah, pretty much.
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That's what I would say if I was wrong.
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The hypothalamus can adjust its baseline.
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It's just a little shy.
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Which is why the key to losing weight is doing it slowly.
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Very slowly.
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I'm talking half a pound a week slow.
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One pound a week is also safe, and you can lose up to two pounds a week if you're speedrunning.
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But if you try and go faster than that, you're probably in for a bad time.
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At this slower rate, your hypothalamus still increases appetite, but it's much more manageable.
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giving it time to slowly change the baseline and figure out a new normal.
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But slowly do what, exactly?
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Should you diet?
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Exercise?
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Pray to the sun god?
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Well all three won't hurt, but none of them really get to the crux of the issue.
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Hormones.
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Fat will only shrink if there is some hormonal signal to shrink.
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And this hormonal signal only comes when you don't have enough energy.
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Which is why to lose weight, you have to be in an energy deficit.
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That means making your body use a bit more energy than the energy you eat.
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To explain what I mean by eating energy, I must mention the forbidden word which I have yet to utter this entire video.
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Calories.
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Calories measure energy, not food.
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For example, one ton of TNT will release about a million calories.
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When we talk about calories with food, we're measuring how much energy your mitochondria can explode from one of our macronutrient friends.
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So when I say eat less calories, I do not mean eat less food.
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I'm talking about energy, the macronutrients in the food,
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which means you can eat less calories whilst actually eating more food.
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But even then, it's not as simple as put out calories and don't put them in.
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Being in an energy deficit does not always mean you're being healthy, it just means you're losing weight.
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If you don't ever move from your bed and only eat spinach and kale, you're in an energy deficit and will lose weight.
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It's also very unhealthy.
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If you live exclusively off pizza but run up mountains and wrestle alligators to burn those calories off,
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you're in an energy deficit and will lose weight.
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And still very unhealthy.
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Being in a calorie deficit will work for weight loss, no matter how you do it.
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But you should not prioritize your weight over your health.
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Anyways, you really gotta stop coming through this drive-thru, man.
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I see you like twice a day.
190
But that's gonna cost you approximately one subscribe, and tips are highly encouraged and accepted in the form of likes and comments.
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Лексика и советы по произношению к этому уроку
Этот урок разговорной практики уровня B2 построен на видео «The Science of Fat». Чаще всего повторяются слова: fat, cell, energy, weight, leptin. В этом видео 190 предложений и 2309 слов для шедоуинга. Речь длится 12:54. Говорящий говорит в естественном темпе, около 179 слов в минуту, близком к повседневной речи. Только 80% слов входят в 3000 самых частых слов английского языка, поэтому лексика сложная.
Ключевая лексика этого видео
Самые сложные слова из видео (15), с произношением и значением:
| Слово | Произношение | Значение |
|---|---|---|
| hormone существительное | /ˈhoɹmoʊn/ | гормо́н, инкре́т |
| hypothalamus существительное | гипотала́мус | |
| calorie существительное | /ˈkæləɹi/ | кало́рия |
| enzyme существительное | /ˈɛn.zaɪm/ | ферме́нт, энзи́м |
| adipose прилагательное | /ˈæd.ɪ.poʊs/ | жи́рный, жирово́й |
| deficit существительное | /ˈdɛfəsɪt/ | дефици́т |
| float глагол | /fləʊt/ | пла́вать, всплывать |
| bloodstream существительное | /ˈblʌd.stɹɪim/ | кровото́к |
| clump существительное | /klʌmp/ | глыба, ком |
| intestinal прилагательное | /ɪnˈtɛs.tɪ.nəl/ | кише́чный |
| mitochondrion существительное | /ˌmaɪtəˈkɑndɹiən/ | митохо́ндрия |
| pancreas существительное | /ˈpæŋ.kɹi.əs/ | поджелу́дочная железа́ |
| starve глагол | /stɑɹv/ | голода́ть, умира́ть от го́лода |
| molecule существительное | /ˈmɑ.lɪ.kjul/ | моле́кула |
| baseline существительное | /ˈbeɪslaɪn/ | базовая линия, линия шрифта |
Фразовые глаголы, которые вы услышите
| Слово | Значение |
|---|---|
| cut up глагол | разрезать |
| figure out глагол | разбира́ться, разобра́ться |
| find out глагол | узнава́ть, узна́ть |
| put out глагол | выкла́дывать, вы́ложить |
| set off глагол | отправля́ться, отпра́виться |
| show up глагол | объявля́ться, объяви́ться |
| slow down глагол | замедля́ть, заме́длить |
| use up глагол | занима́ть, заня́ть |
Фразы, которые стоит повторять
Короткие законченные фразы из видео, которые пригодятся в повседневном разговоре:
- Look man, I don't make the rules.
- When you're hungry, your pancreas releases hormones.
- When you're exercising, your adrenal glands release hormones.
- When you're sleeping, your brain releases hormones.
- Basically, your brain sets off alarms that you're starving.
Грамматика в этом видео
Конструкции, которые говорящий использует чаще всего, с точными словами из видео:
| Конструкция | В видео |
|---|---|
| Пассивный залог be + причастие прошедшего времени — важно, что происходит, а не кто это делает | be learned · are called · are welcomed |
| Придаточные определительные who / which + предложение — уточнение о человеке или предмете | Mac, which is · vessel which is · carbs, which are |
Произношение, на которое стоит обратить внимание
Говорящий использует 46 сокращённых и редуцированных форм, например you're, don't, gonna. Произносите их коротко, так, как слышите.
- Звуки «th»: unhealthy /ʌnˈhɛl.θi/, threaten /ˈθɹɛt.n̩/
- Звуки «sh» и «zh»: implication /ˌɪmpləˈkeɪʃən/, sheer /ʃɪɚ/
- Длинные слова — следите за ударением: intestinal /ɪnˈtɛs.tɪ.nəl/, mitochondrion /ˌmaɪtəˈkɑndɹiən/, alligator /ˈæl.ɪ.ɡeɪ.tɚ/, manageable /ˈmænəd͡ʒəb(ə)l/, oesophagus /ɪˈsɑfəɡəs/
Звуки, трудные для русскоязычных:
- /w/ — губы округлены, это не /v/: overweight /ˌoʊvɚˈweɪt/, anyways /ˈɛn.iˌweɪz/
- /h/ — лёгкий выдох, а не русское «х»: hormone /ˈhoɹmoʊn/, hormonal /hɔɹˈmoʊnəl/, unhealthy /ʌnˈhɛl.θi/, inhale /ɪnˈheɪl/
- Звонкие согласные в конце слова — не оглушайте их: carb /kɑɹb/, starve /stɑɹv/, explode /ɪkˈsploʊd/, prioritize /pɹaɪˈɒɹ.ə.taɪz/, forbid /fɚˈbɪd/
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 hormone, hypothalamus, calorie.
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.