跟讀練習: PhD Gives His Take on Creatine for Longevity - 通過影片學習英語口語

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creatine is really important because it's not in the mitochondria

肌酸非常重要，因為它並不存在於線粒體中。

so much as it carries forth the mitochondrial energy of the rest of the cell.

它更多是傳遞細胞其他部分的線粒體能量。

That also feeds back in the repair functions for the mitochondria.

這也會反過來作用於線粒體的修復功能。

And so I think optimizing your creatine status is super important.

所以我認為最佳化你的肌酸水平非常重要。

And I think that everyone who's not eating one or two pounds of meat per day should probably be taking creatine.

而且我認為，那些每天不吃一到兩磅肉的人，或許都應該服用肌酸。

And you can think of it as if you're eating red meat and you're eating it rare, you can err on the

Which is like a reddish fish and is actually quite high in creatine

if you're eating white meat white fish

and you're eating well done You want to err on the side of two pounds

because you're losing they don't have as much creatine then you cook the creatine out of them

And you wind up with much lower dose.

We should probably say salmon you're talking about wild salmon versus farm salmon, which has a dyed pink skin Well, it's not the red color.

I think it's coincidence that it's I think the red color is coincidence It's just a helpful way to think about it,

but it probably is the case at least every Atlantic farm salmon that I've seen you can tell that it's, well, if you look up in a database, it's way higher in fat,

but you can tell by looking at it that it just doesn't have that lean look that wild salmon has.

So I think creatine is a function of the lean tissue mass.

And it might be the case that wild salmon are doing a lot more swimming.

Wild environment is encouraging them to use their muscles in a way that increases their creatine synthesis.

That wouldn't surprise me.

I have tried to steel man the case of could there be a vegan diet

that would make you not need to supplement with creatine?

a half a kilogram of tofu and a half a kilogram of quinoa per day

and that's not typically what and that might rip a hole in your digestive system

but that's so i think

that most vegans should probably just supplement creatine the most of

the brain research is being done with doses around 20 grams

and there's the thought is

that the you know the muscles are going to take first dibs

and you need to have a high dose to get it

to the brain there's a lot we don't know about that

but you know as a default like if i was healing from a traumatic brain injury i would i would You know, I think if you have something that's this serious,

you do want to, like, know what your limiting bottlenecks are.

So I think actually doing mitochondrial testing is, that's like, one of the applications would be like,

"Oh, now it's really important that I have a six -month window where I need to maximize everything I can." And so...

You know, testing to understand your unique needs, I think, would be a way to supercharge that process when it's needed.

There was that recent study where they looked at sleep deprivation with creatine supplementation.

And so they randomized people to either drink a placebo drink or drink 20 grams of creatine through the night.

And they kept them awake all night and they had them do brain puzzle quizzes.

And when the subjects were getting the 20 grams of creatine, did way better on the brain puzzles.

And so the conclusion is creatine is somehow acutely preventing your brain from suffering during sleep deprivation.

And the rationale there is mitochondria are the powerhouse of the cell or the power plant that's producing the energy.

Creatine is like the power grid, and it distributes that energy throughout the cell.

And so if the purpose of sleep is to restore the energy that you used up, but then you intervene by putting creatine in there,

rest and restore that energy because you've increased your capacity to distribute it.

That makes sense.

That is an interesting thing because it's fairly recent that people have talked about this.

It used to be people only thought of creatine as being a muscle to help you recover and help build larger muscles.

But then over the last, I would say, year or two, I started hearing talking about cognitive function, maybe even more than a couple of years, but about how it improves cognitive.

The sleep thing, though, is very recent, right?

creatine for six months doubles the rate of healing.

The field is in its infancy, but I actually, almost a decade ago, did a podcast on just creatine.

I called it more than a performance enhancer because if you just look at where it's distributed in the body, almost every cell and every tissue has the creatine system.

And so it really is this.

And if you look at the literature, they'll say, well, it's more important in certain cells.

It's really important in your muscles

Sometimes their energy demand is going through the roof and it's really important in like long cells.

So for example, your retina is part of your central nervous system

and it's a really long cell that's coming from the brain into the eye and creatine helps move energy back and forth.

If you just look at instead of where is it most important, you're just like, where is it?

Almost every cell in your body has creatine and it's helping distribute the energy that the mitochondria make throughout your whole body.

And that includes pumping stomach acid.

It includes sperm swimming up the vaginal canal.

look at where it is, you would think that creatine would help a lot more than muscles.

And it just turns out that all you need to do is start studying it to start seeing those effects.

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本課的詞彙與口語要點

這節 C1 級別的口語課以影片“PhD Gives His Take on Creatine for Longevity”為素材。影片中反覆出現的詞有：creatine, cell, energy, brain, salmon。這段影片共有 64 個句子、982 個單詞可供跟讀。講話部分時長為 4:59。說話人語速較快，每分鐘約 197 個詞，會出現較多連讀和弱讀。只有 81% 的單詞屬於英語最常用的 3,000 詞，詞彙難度較高。

影片中的重點詞彙

影片中最難的 15 個單詞，附發音和釋義：

單詞	發音	釋義
creatine 名詞	/ˈkɹiː.əˌtiːn/	肌酸
mitochondrion 名詞	/ˌmaɪtəˈkɑndɹiən/	線粒體 /線粒體, 粒線體 /粒線體
distribute 動詞	/dɪˈstɹɪbjuːt/	分配
gram 名詞	/ˈɡɹæm/	克, 公克
kilogram 名詞	/ˈkɪləɡɹæm/	千克, 公斤
vegan 名詞	/ˈviːɡən/	純素食者
puzzle 名詞	/ˈpʌzəl/	謎 /謎, 難題 /難題
coincidence 名詞	/kəʊˈɪnsɪdəns/	巧合
bottleneck 名詞		瓶頸 /瓶頸
infancy 名詞	/ˈɪnfənsi/	嬰兒期 /嬰兒期, 幼兒期 /幼兒期
optimize 動詞	/ˈɑptɪmaɪz/	最佳化
placebo 名詞	/pləˈsiː.bəʊ/	安慰劑 /安慰劑
quinoa 名詞	/ˈkin.wɑ/	印地安麥 /印地安麥, 藜麥 /藜麥
retina 名詞	/ˈɹɛt.ə.nə/	視網膜 /視網膜, 網膜 /網膜
vaginal 形容詞	/ˈvæd͡ʒ.ən.əl/	鞘的

影片中出現的短語動詞

單詞	釋義
go through 動詞	通過 /通過
turn out 動詞	原來 /原來

需要注意的發音

說話人用了 14 次縮略和弱讀形式，例如 you're, don't, doesn't。請按聽到的簡短形式來說。

“sh” 和 “zh” 音: deprivation /ˌdɛp.ɹɪˈveɪʃən/, reddish /ˈɹɛdɪʃ/, rationale /ˌɹæʃ.əˈnæl/
長單詞——注意重音位置: mitochondrion /ˌmaɪtəˈkɑndɹiən/, deprivation /ˌdɛp.ɹɪˈveɪʃən/, mitochondrial /ˌmaɪ.təˈkɑːn.dɹi.əl/, coincidence /kəʊˈɪnsɪdəns/

中文母語者容易讀錯的音：

/v/ — 不要讀成 /w/，上齒輕觸下唇: deprivation /ˌdɛp.ɹɪˈveɪʃən/, vegan /ˈviːɡən/, digestive /daɪˈdʒɛstɪv/, vaginal /ˈvæd͡ʒ.ən.əl/, intervene /ˌɪntəˈviːn/
詞尾子音 — 要讀清楚，後面不要加母音: distribute /dɪˈstɹɪbjuːt/, coincidence /kəʊˈɪnsɪdəns/, supplement /ˈsʌp.lɪ.mənt/, digestive /daɪˈdʒɛstɪv/, optimize /ˈɑptɪmaɪz/
/r/ 和 /l/ 的區別: kilogram /ˈkɪləɡɹæm/, mitochondrial /ˌmaɪ.təˈkɑːn.dɹi.əl/, rationale /ˌɹæʃ.əˈnæl/

如何用這段影片練習

先完整聽一遍影片，不要開口，記下不認識的單詞。
先用 0.75 倍速逐句跟讀，熟練之後再回到正常速度。
錄下自己的聲音並與原聲對比，特別注意 creatine, mitochondrion, distribute 這類單詞。

什麼是跟讀法？

跟讀法 (Shadowing) 是一種有科學依據的語言學習技巧，最初開發用於專業口譯員的培訓，並由多語言者Alexander Arguelles博士普及。這個方法簡單而強大：您在聽英語母語原聲的同時立即大聲重複——就像是一個延遲1-2秒緊跟說話者的影子。與被動聽力或語法練習不同，跟讀法強迫您的大腦和口腔肌肉同時處理並模模擬實的講話模式。研究表明它能顯著提高發音準確性，語調，節奏，連讀，聽力理解和口語流利度——使其成為雅思口語備考和真實英語交流最有效的方法之一。

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跟讀練習: PhD Gives His Take on Creatine for Longevity - 通過影片學習英語口語

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