跟讀練習: Tools to Set Your Cortisol Rhythm - 通過影片學習英語口語
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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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關於本課
在本課中，學習者將會練習與鬆弛激素（cortisol）相關的英語口語內容。這份材料將幫助學習者更好地理解如何通過調節身體的鬆弛激素水平來管理日常能量和睡眠。通過觀看影片的剪輯，學習者不僅可以吸收新的知識，還可以通過模仿練習來提高他們的英語發音和口語流暢性。這將對雅思口語練習及日常對話大有裨益。
關鍵詞彙與短語
- cortisol levels - 鬆弛激素水平
- bright light - 明亮的光線
- hydration - 水分補充
- exercise - 運動
- grapefruit - 葡萄柚
- licorice root - 甘草根
- deep sleep - 深度睡眠
- cold exposure - 冷暴露
練習技巧
在進行英語口語練習時，尤其是模仿這個影片的內容，可以採用shadow speech的方法。建議學習者：
- 選擇影片中的一個段落進行重複練習，跟隨影片的語速發聲，注意模仿說話者的語調和節奏。
- 保持在清晨或傍晚練習，利用自然光，在陽光下模仿發音。這可以提高專注力，並幫助你在良好的環境下進行更好的發聲。
- 如果你發現影片的語速過快，可以嘗試減慢播放速度，確保每個單詞都能清晰發音。
- 在練習中加入適當的停頓，使你的發音更為自然，逐步提高語速以適應影片中原有的節奏。
- 通過反覆練習，記錄下自己的聲音，聽回去並對比原影片，找出需要改進的地方。
這種方法不僅可以提升你的口語技巧，還有助於增強你對內容的理解和記憶。如果你在練習過程中遇到困難，可以隨時通過評論區提問，以獲得進一步的幫助和建議。通過堅持不懈地
提高英語發音
，你將能夠更加自信地與他人交流。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。