跟读练习: Tools to Set Your Cortisol Rhythm - 通过YouTube学习英语口语
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Hey everyone.
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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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关于本课
在本课中，学习者将会练习与松弛激素（cortisol）相关的英语口语内容。这份材料将帮助学习者更好地理解如何通过调节身体的松弛激素水平来管理日常能量和睡眠。通过观看视频的剪辑，学习者不仅可以吸收新的知识，还可以通过模仿练习来提高他们的英语发音和口语流畅性。这将对雅思口语练习及日常对话大有裨益。
关键词汇与短语
- cortisol levels - 松弛激素水平
- bright light - 明亮的光线
- hydration - 水分补充
- exercise - 运动
- grapefruit - 葡萄柚
- licorice root - 甘草根
- deep sleep - 深度睡眠
- cold exposure - 冷暴露
练习技巧
在进行英语口语练习时，尤其是模仿这个视频的内容，可以采用shadow speech的方法。建议学习者：
- 选择视频中的一个段落进行重复练习，跟随视频的语速发声，注意模仿说话者的语调和节奏。
- 保持在清晨或傍晚练习，利用自然光，在阳光下模仿发音。这可以提高专注力，并帮助你在良好的环境下进行更好的发声。
- 如果你发现视频的语速过快，可以尝试减慢播放速度，确保每个单词都能清晰发音。
- 在练习中加入适当的停顿，使你的发音更为自然，逐步提高语速以适应视频中原有的节奏。
- 通过反复练习，记录下自己的声音，听回去并对比原视频，找出需要改进的地方。
这种方法不仅可以提升你的口语技巧，还有助于增强你对内容的理解和记忆。如果你在练习过程中遇到困难，可以随时通过评论区提问，以获得进一步的帮助和建议。通过坚持不懈地
提高英语发音
，你将能够更加自信地与他人交流。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。