跟读练习: How to Boost Brain BDNF Levels for Depression Treatment - 通过视频学习英语口语

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What?

There's accumulating evidence that brain -derived neurotrophic factor may be playing a role in human depression.

BDNF controls the growth of new nerve cells, and so low levels may explain the atrophy of specific brain errors you see among depressed patients.

That may be one of the reasons exercise is so good for our brains.

Start an hour -a -day exercise regimen, and within three months you can get a quadrupling of BDNF reliefs from your brain.

This makes sense.

Anytime we were desperate to catch prey, or desperate not to become prey ourselves, we needed to be cognitively sharp.

And so when we're fasting, or exercising, or in a negative calorie balance,

our brain starts churning out BDNF to make sure we're firing on all cylinders.

So of course, big pharma is eager to create drugs to mimic this effect, but is there any way to boost BDNF naturally?

Yes, I just said it, fasting and exercise.

Okay, okay.

But is there anything we can add to our diet to boost BDNF?

Well, higher intakes of dietary flavonoids appear to be protectively associated with symptoms of depression.

The Harvard Nurses study followed tens of thousands of women for years, and found that those who were eating the most appeared to reduce their risk of coming down with depression.

Flaminoids occur naturally in plants, so there's a substantial amount in a variety of healthy foods,

but But wait, how do we know the benefits are from the flavonoids and not just from eating healthier in general.

You don't know until you Put it to the test.

See, some fruits and vegetables have more than others.

Apples have more than apricots, plums more than peaches, red cabbage more than white, kale more than cucumbers.

So if you randomize people into one of three groups, more high -flavonoid fruits and vegetables, more low -flavonoid fruits and vegetables,

or no extra fruits and vegetables at all.

After 18 weeks, only the high -flavonoid group got a significant boost in BDNF levels, which corresponded to an improvement in cognitive performance.

The BDNF boost may help explain why each additional daily serving of fruits

and vegetables is associated with a 3 % decrease in the risk of depression.

A teaspoon a day of the spiced turmeric may boost BDNF levels more than 50 % within a month,

consistent with the other randomized controlled trials that have so far been done.

Nuts may help too.

In the PREDIMED study, where people were randomized to be sent weekly batches of nuts or extra virgin olive oil,

the nut group lowered their risk of having low BDNF levels by 78%.

And brain -derived neurotrophic factor is not just implicated in depression, but schizophrenia as well.

Have those with schizophrenia undergo a 12 -week exercise program, and they get a significant boost in BDNF levels, leading the researchers to suggest

that exercise -induced modulation of BDNF may play an important role in developing non -pharmacological treatment for chronic schizophrenia patients.

Okay, but what actually happened to their schizophrenia symptoms?

Find out.

30 individuals with schizophrenia randomized to ramp up to 40 minutes of aerobic exercise three times a week or not,

and there did appear to be an improvement in psychiatric symptoms such as hallucinations, as well as increasing their quality of life.

In fact, you can actually visualize what happened in their brains.

Loss of brain volume in a certain region appears to be a feature of schizophrenia, but 30 minutes of exercise three times a week,

and you can get up to a 20 % increase within three months.

Calorie restriction may also increase BDNF levels in schizophrenics, but they didn't just have them eat less,

but eat healthier, less saturated fat and sugar and more fruits and veggies.

It's like the Soviet fasting trials for schizophrenia.

They reported these truly unbelievable results, supposedly restoring people to function,

fasting described as an unparalleled achievement in the treatment of schizophrenia.

But part of the problem is that the diagnostic system the Soviets used completely different, making any results hard to interpret,

but they do have a subgroup that does seem to correspond to the Western definition, and they still report between 40 and 60 percent improvement rates from fasting.

But that's not all they did.

After being fasted for up to a month, they were put on a meat - and egg -free diet.

So when they report these remarkable effects, even years later, that's for those who stuck with the diet.

Those who broke the diet, evidently relapsed, and the closer the diet was followed, the better the effect.

They note that not all patients were able to remain vegetarian, but they tried to keep meat to a minimum.

And look, we know from randomized controlled trials that just removing meat

and eggs can improve mental states within even just two weeks, and so it's hard to know what role the fasting itself played.

in the reported improvements.

A single high -fat meal can drop BDNF levels within hours,

and you can prove it's the fat itself by seeing the same thing injecting fat straight into their veins.

Perhaps that helps explain why increased consumption of saturated fats in a high -fat diet may contribute to brain dysfunction,

neurodegenerative diseases, long -term memory loss, cognitive impairment.

Maybe that helps explain why the standard American diet has been linked to higher risk of depression, dietary factors modulating the levels of brain -derived neurotrophic factors.

- Thank you.

Thank you.

- The President of the United States has been in the United States.

Thank you.

- The president of the United States.

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本课的词汇与口语要点

这段视频共有 96 个句子、959 个单词可供跟读。讲话部分时长为 6:11。说话人语速自然，每分钟约 155 个词，接近日常对话。只有 79% 的单词属于英语最常用的 3,000 词，词汇难度较高。

视频中的重点词汇

视频中 15 个不太常见的单词，附发音和释义：

schizophrenia /ˌskɪtsəˈfɹiniə/ (名词) — 精神分裂症, 思覺失調症 /思觉失调症. A psychiatric diagnosis denoting a persistent, often chronic, mental illness characterised by abnormal perception, thinking, behavior and emotion, often marked…
vegetable /ˈvɛd͡ʒ.tə.bəl/ (名词) — 蔬菜, 青菜. A plant raised for some edible part of it, such as the leaves, roots, fruit or flowers, but excluding any plant considered to be a fruit, grain, herb, or spice…
symptom /ˈsɪm(p)təm/ (名词) — 症狀 /症状, 病徵 /病征. A perceived change in some function, sensation or appearance of a person that indicates a disease or disorder, such as fever, headache or rash; strictly, a…
associate /əˈsoʊʃi.ət/ (名词) — 同行, 同事. A person united with another or others in an act, enterprise, or business; a partner or employee.
desperate /ˈdɛs.p(ə.)ɹɪt/ (形容词) — 絕望 /绝望. In dire need (of something); having a dire need or desire.
cognitive /ˈkɑɡ.nɪ.tɪv/ (形容词) — 認知的 /认知的. Relating to the part of mental functions that deals with logic, as opposed to affective which deals with emotions.
prey /pɹeɪ/ (名词) — 獵物 /猎物. That which is or may be seized by animals to be devoured.
saturated (形容词) — 飽和 /饱和. Full; unable to hold or contain any more.
calorie /ˈkæləɹi/ (名词) — 卡路里, 卡. A non-SI unit of energy, equivalent to 4.184 kilojoules, that can raise the temperature of a kilogram of water by one degree Celsius. This is the unit normally…
correspond /ˌkoɹəˈspɑnd/ (动词) — 對應 /对应. To be equivalent or similar in character, quantity, quality, origin, structure, function etc.
consistent /kənˈsɪs.tənt/ (形容词) — 一貫的 /一贯的. Of a regularly occurring, dependable nature.
meal /ˈmiːl/ (名词) — 餐, 飯 /饭. Food that is prepared and eaten, usually at a specific time, and usually in a comparatively large quantity.
sharp /ʃɑɹp/ (形容词) — 銳利 /锐利, 尖銳 /尖锐. Terminating in a point or edge, especially one that can cut or pierce easily; not dull, obtuse, or rounded.
occur /əˈkɜː/ (动词) — 發生 /发生. To happen or take place.
egg /ɛɡ/ (名词) — 卵, 卵子. An approximately spherical or ellipsoidal body produced by birds, insects, reptiles, and other animals, often housing an embryo within a membrane or shell…

视频中出现的短语动词

find out (动词) — 找出, 查明. To discover, as by asking or investigating.
get up to (动词) — 幹 /干, 做. To do something, especially something that is forbidden or improper.
put on /ˌpʊt ˈɒn/ (动词) — 穿上, 穿. To don (clothing, equipment, or the like).

需要注意的发音

说话人用了 4 次缩略和弱读形式，例如 we're, didn't, don't。请按听到的简短形式来说。

“sh” 和 “zh” 音: associate /əˈsoʊʃi.ət/, sharp /ʃɑɹp/, consumption /kənˈsʌmp.ʃən/, substantial /səbˈstænʃəl/, restriction /ɹɪˈstɹɪkʃən/
长单词——注意重音位置: schizophrenia /ˌskɪtsəˈfɹiniə/, naturally /ˈnæt͡ʃ.(ə.)ɹə.li/, associate /əˈsoʊʃi.ət/, unbelievable /ˌʌnbɪˈliːvəbl̩/, supposedly /səˈpoʊ̯.zɪd.li/

如何用这段视频练习

先完整听一遍视频，不要开口，记下不认识的单词。
先用 0.75 倍速逐句跟读，熟练之后再回到正常速度。
录下自己的声音并与原声对比，特别注意 schizophrenia, vegetable, symptom 这类单词。

视频中的语法

说话人最常用的结构，并附上视频中的原话：

结构	视频中的用法
被动语态 be + 过去分词 — 强调发生了什么，而不是谁做的	is associated · been done · were randomized
定语从句 who / which + 从句 — 补充说明人或事物	those who were · those who stuck · Those who broke
现在完成时 have/has + 过去分词 — 过去发生但与现在仍有关联的事	has been linked · has been

什么是跟读法？

跟读法 (Shadowing) 是一种有科学依据的语言学习技巧，最初开发用于专业口译员的培训，并由多语言者Alexander Arguelles博士普及。这个方法简单而强大：您在听英语母语原声的同时立即大声重复——就像是一个延迟1-2秒紧跟说话者的影子。与被动听力或语法练习不同，跟读法强迫您的大脑和口腔肌肉同时处理并模仿真实的讲话模式。研究表明它能显着提高发音准确性，语调，节奏，连读，听力理解和口语流利度——使其成为雅思口语备考和真实英语交流最有效的方法之一。

影子跟读法: 阅读完整分步指南 →

跟读练习: How to Boost Brain BDNF Levels for Depression Treatment - 通过视频学习英语口语

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