Практика Shadowing: This Is What Happens When You Rely on Stimulants - Andrew Huberman - Изучайте разговорный английский по видео

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I mean, I think that people rely often too heavily on psychological motivators, and we overlook this entrainment phenomenon,

and the ability for our body to entrain to certain times.

You know, I, for instance, It's a terrible thing, but I like to get up, hydrate, caffeinate, slowly do some mental work, and then my ideal training time.

You know, if I ever retire, I don't know that I ever will, but would be to train mid -morning, like 10 :30.

Amazing.

I love it.

My workouts are always best, et cetera.

But my life isn't organized that way.

So I like to try and exercise within an hour of waking up.

but I have to drink caffeine first.

I don't do my 90 minute delay thing.

I drink my caffeine first if I'm gonna exercise right away.

And I should say that for people that feel a motivated, what do we do generally?

We consume things like caffeine, which as we know, disrupts the adenosine system,

so adenosine being a molecule of sleepiness or fatigue, also upregulates dopamine receptors, incidentally.

It's actually shown in human dopamine receptors, pretty interesting there.

Regular caffeine consumption very likely increases the sensitivity and /or number of dopamine receptors available.

So whatever dopamine is released can have "more of an effect" in terms of motivation and reward.

People will take nowadays, and I'm not passing judgment here, but there's a lot of use of things like Adderall, Modafinil, Vyvanse stimulants.

What do all those stimulants do?

They release Amphetamines.

Okay.

People go, oh my goodness, you know, speed.

Yep.

That's what they are.

Again, not passing judgment.

They can have certain positive effects for certain clinical...

issues in some cases, again, not promoting or discouraging, just stating the reality.

But what do people do?

They take stimulants.

What did I do right before this podcast?

I'll come clean.

I don't hide these things.

I've been experimenting lately with two milligrams of Nicorette, nicotine.

"in the form of gum.

"I don't smoke, vape, dip, or snuff.

"Those are all bad, carcinogenic, et cetera.

"I know people say vaping's not as bad as smoking." Vaping's bad, okay?

Is it as bad as smoking?

Probably not, but it's not good for you.

Don't vape.

Got some enemies, but that's my read of the data.

More coming, but Nicotine, taps into the acetylcholine system, increases focus.

It also will tap into the epinephrine and dopamine system.

It's highly reinforcing.

So I limit myself to two milligrams, maybe four times a week total.

And I'm thinking about stopping altogether because I'm just running this as an experiment on myself.

And it really, really works for me.

What does it do?

It makes me more alert, more motivated.

That also scares me.

And many people I know that take, there are these pouches eight milligrams of nicotine per pouch.

I hear over and over again that people take one, they love it, take one pouch, they then, We'll do two a day,

three a day, and pretty quickly they're consuming a canister or so.

if not every day, every couple of days.

So it's a very quick route to, let's just call it habit.

Is it addictive?

Maybe.

Is it habit forming?

Clearly.

And this is becoming all the rage now.

I don't recommend it.

Nicotine is a vasoconstrictor, which isn't good, raises blood pressure, et cetera.

There's some evidence that nicotine can be a cognitive enhancer.

and maybe later in life it might be something

that i'll return to and for that reason um but it does have certain health hazards

Clips always get cut of me saying the cognitive enhancing part.

But the point here is that when people feel amotivated, they tend to look for something that they can ingest.

Remember, no effort.

Get the...

molecules going.

And there's nothing wrong with that.

A cup of coffee or espresso or yerba mate, all three sometimes, and you're more alert, you're more arousal.

You need to do something with that energy and then try and lean into work.

The problem is with pharmacology, it's hard to get the dose just right so that you have the ideal level of focus, ideal level of alertness, but not so much that you have agitation

and your mind is kind of darting all over the place. So my...

Typical thing is I will use coffee or yerba mate or both prior to a hard weight workout.

But when it comes to cardio, I try and do my cardio without any any caffeine or even, and certainly no excessive caffeine, maybe a half a cup of coffee,

maybe a yerba mate or two, and then just get out and go run in my case, or do the HIIT workout and let the workout itself be its own source of neurochemicals.

But that's just me.

I know some people are doing the energy drinks combined with nicotine, combined with, I mean, all sorts of stuff.

And it's wild because then what they find is in the absence of those things, They're amotivated.

Well, why?

It was minimal to zero effort, followed by high amplitude dopamine release, and probably less directly from the exercise that you're doing.

Right.

You talked about the stacking of things that are releasing dopamine, either because you enjoy them or they're something

that can release dopamine as substance is what will cause you to have the really high amplitude beak, and then you can go below baseline.

How does caffeine from coffee affect...

So you mentioned the dopamine receptors. Is that...

So is there feel as good as like if you take a break from caffeine, then you have that first cup of coffee, right?

I know.

I can't say I relate because I can't remember the last time I took a break from caffeine.

I've done it when I had flus or I was cold, you know, had colds or flus, because I just don't want to drink caffeine under those conditions, usually like chamomile tea and I'm just huddling in bed or something.

I love caffeine.

I don't drink that much of it, you know, but probably total out about four or 500 milligrams a day.

You know, I weigh 215, 220 pounds, so it's not that much, and I'm pretty caffeine acclimated.

And I tend to drink caffeine in the early part of the day and not so much in the evening, certainly not after 3 p .m so I can sleep well.

But, you know, the stacking is something that, you know, I don't want to give the impression that if,

you know, you have an energy upgrading, have a great workout.

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Like crush your workout every once in a while.

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But don't be surprised if the next time you're walking into the gym, you don't feel quite as motivated.

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And I don't think one should rely on that every single time.

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You know, that you need to, If you need a stimulant every time you're going to exercise, you are creating a...

104

a pattern of behavior and likely some underlying neuro, neurochemical habits that, that are not going to serve you well in the long run.

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You're going to feel less motivation to do the thing that itself can generate feelings of motivation.

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And that's what we've been talking about.

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The use of, a cold shower would be a great one because of that long, I'm just fascinated by this.

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There's, I've never seen anything else, no drug, prescription or otherwise, no supplement, no workout that I'm aware of,

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but I haven't explored every single one that, creates that long arc of dopamine, epinephrine, and norepinephrine release that one minute,

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one minute of being uncomfortably cold can create.

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Now in that study, it was a longer exposure.

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They used warmer temperatures and it was much longer.

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But I think based on my understanding of things you presented and as I understand it, the shorter, colder exposure no doubt creates similar subjective experience.

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Yeah.

115

Well, I was going to ask you about that

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because there's a lot more papers looking at norepinephrine release with respect to cold exposure, and that can be even 20 seconds,

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like at 39 degrees of whatever.

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It's very cool.

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That quickening of the breath, adrenaline is an incredible molecule.

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But I'm wondering with the dopamine, what you think, and this can be some of your opinion, is the...

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minimum duration and what the temperature should be to get,

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you know, increase in the dopamine peak above what you're at, like you're talking about.

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Yeah.

124

So unfortunately, there hasn't been a lot of exploration of this and there needs to be.

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And at one point, my colleague at Stanford, Craig Heller, who's done a lot on cold exposure and in particular,

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palmer cooling for lowering core body temperature before exercise as a way to increase and prolong effort.

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other athletes, pro athletes do this as well.

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Interesting topic.

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And I were considering doing some work on this, but we haven't gotten around to it.

130

I guess we've both been busy with other things,

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FOR YOU

Лексика и советы по произношению к этому уроку

Этот урок разговорной практики уровня C1 построен на видео «This Is What Happens When You Rely on Stimulants - Andrew Huberman». Чаще всего повторяются слова: caffeine, dopamine, workout, nicotine, drink. В этом видео 130 предложений и 1513 слов для шедоуинга. Речь длится 8:38. Говорящий говорит в естественном темпе, около 175 слов в минуту, близком к повседневной речи. Только 78% 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
caffeine существительное	/ˈkæfiːn/	кофеи́н
dopamine существительное	/ˈdoʊ.pəˌmin/	дофами́н
workout существительное	/ˈwɝk.aʊ̯t/	трениро́вка, ворка́ут
nicotine существительное	/ˈnɪkətiːn/	никоти́н
milligram существительное	/ˈmɪlɪɡɹæm/	миллигра́мм
stimulant существительное	/ˈstɪmjʊlənt/	стимуля́тор
receptor существительное	/ɹɪˈsɛp.tə/	реце́птор
pouch существительное	/paʊt͡ʃ/	су́мка, мешо́чек
motivate глагол	/ˈmoʊ.tɪ.veɪt/	мотиви́ровать
molecule существительное	/ˈmɑ.lɪ.kjul/	моле́кула
amplitude существительное	/ˈæm.plɪ.tud/	полнота́, широта́
cardio существительное	/ˈkɑɹ.di.oʊ/	ка́рдио, ка́рдио-трениро́вка
epinephrine существительное	/ˌɛp.ɪˈnɛ.fɹɪn/	эпинефри́н, адренали́н
norepinephrine существительное	/ˌnɔːɹɛpɪˈnɛfɹɪn/	норэпинефри́н
vape глагол	/veɪp/	па́рить

Фразовые глаголы, которые вы услышите

Слово	Произношение	Значение
get up глагол		поднима́ться, подня́ться
wake up глагол	/ˌweɪk ˈʌp/	просыпа́ться, просну́ться

Фразы, которые стоит повторять

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

What did I do right before this podcast?
I don't hide these things.
"I don't smoke, vape, dip, or snuff.
Probably not, but it's not good for you.

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 experimenting · we've been talking
Present Perfect have/has + причастие прошедшего времени — прошлое действие, важное сейчас	I've done · I've never seen · haven't explored
Пассивный залог be + причастие прошедшего времени — важно, что происходит, а не кто это делает	isn't organized · is released

Произношение, на которое стоит обратить внимание

Говорящий использует 48 сокращённых и редуцированных форм, например don't, I'm, you're. Произносите их коротко, так, как слышите.

Звуки «sh» и «zh»: agitation /ædʒ.ɪˈteɪ.ʃən/, prescription /pɹəˈskɹɪp.ʃən/
Длинные слова — следите за ударением: adenosine /əˈdɛnəˌsin/, epinephrine /ˌɛp.ɪˈnɛ.fɹɪn/, norepinephrine /ˌnɔːɹɛpɪˈnɛfɹɪn/, acetylcholine /əˌsitəlˈkoʊlin/, agitation /ædʒ.ɪˈteɪ.ʃən/

Звуки, трудные для русскоязычных:

/w/ — губы округлены, это не /v/: workout /ˈwɝk.aʊ̯t/, quicken /ˈkwɪk(ə)n/, weigh /weɪ/
/h/ — лёгкий выдох, а не русское «х»: enhancer /ɪnˈhænsɚ/, huddle /ˈhʌdəl/, hydrate /haɪˈdɹeɪt/, hazard /ˈhæzəd/, enhance /ɪnˈhæns/
Звонкие согласные в конце слова — не оглушайте их: amplitude /ˈæm.plɪ.tud/, discourage /dɪsˈkɝɪd͡ʒ/, addictive /əˈdɪktɪv/, subjective /səbˈd͡ʒɛktɪv/, fatigue /fəˈtiːɡ/

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 caffeine, dopamine, workout.

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.

Техника шедоуинга: читать полное пошаговое руководство →

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