跟读练习: Your Gut Microbiome: The Most Important Organ You’ve Never Heard Of | Erika Ebbel Angle | TEDxFargo - 通过YouTube学习英语口语
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Rebekah Kelley Reviewer So I am here today to talk to you about the importance of listening to your gut.
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Rebekah Kelley Reviewer So I am here today to talk to you about the importance of listening to your gut.
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Brief hello.
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I'm a 38-year-old entrepreneur, biochemist,
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went to MIT, BU School of Medicine,
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and I have decided to dedicate my life to studying the gut and the gut microbiome.
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Six years ago, I even started a company to address this issue,
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and I'm a routine contributor to some of the publications that you see here as a specialist in gut health.
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I've been really fortunate over the last few years to have worked with professional athletes
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and professional athletic teams to try to improve their gut health,
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because it's so intimately related to things like increasing performance,
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decreasing sickness and improving recovery time.
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So why am I here today?
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Well, I'm here to talk to you about what I think is the most important organ,
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and that is the gut microbiome.
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So for those of you who don't know what the gut microbiome is,
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it's everything from your mouth to your colon,
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from entry to exit, all the bits in between,
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so your stomach, your small intestine,
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your large intestine, and all of the little critters that live in there,
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So bacteria, fungi, viruses and cells,
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there are trillions of these little critters that are living in there.
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And we'll talk about this a little bit more later,
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but diversity is so important in the gut.
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So why is it important to have a healthy gut?
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Well, it's really important for long-term health.
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So if you have a healthy gut,
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you're going to feel more energetic,
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you're going to get sick less often,
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you're going to have better mental clarity and ultimately have better emotional well-being.
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versus if you don't have a healthy gut.
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A lot of research is showing that this is related to things like autoimmune conditions,
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diabetes, neurodegenerative disorders like Alzheimer's,
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and even emotional issues like anxiety and depression.
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So our theme for today is,
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you are what you eat.
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So you're probably sitting there thinking,
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yeah, you know, as a kid,
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my parents always used to tell me,
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you are what you eat,
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as they tried to foist broccoli off on me,
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or if you were really,
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really lucky, Brussels sprouts and other things like that.
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But the reality is, they're actually right.
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Eating poorly can do, really, two things.
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So the first, one, it can prevent you from getting the nutrients that you need to stay healthy.
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And second, it can actually damage and change the entire composition of your gut,
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which will render it unable to digest things properly and create the nutrients that you need to function.
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So today we're going to look at three molecules that you get from dietary intake.
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You have to eat these things.
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So the first is something called tryptophan.
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You've probably heard of this.
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Thanksgiving comes, everybody talks about the tryptophan-induced coma that happens after you have your food.
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It's found in turkey, but it's also found in things like eggs and chia seeds.
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So your body takes tryptophan and converts it into a lot of other really important molecules,
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two of which we're going to talk about today.
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So one called serotonin.
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Serotonin is something that makes you happy,
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super important, and something called melatonin,
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which actually helps you to sleep.
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So imagine if you don't have any tryptophan or you're not consuming enough tryptophan.
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Well, no matter how many roses or diamonds or chocolates your significant other brings you,
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it's just not going to make you happy,
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and that's kind of sad.
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Also, you won't be able to sleep,
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so you won't be able to count sheep at night.
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Another example is a compound called tyrosine.
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So tyrosine, another amino acid,
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is found in foods like almonds,
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but it's also found in lentils and seeds and edamame.
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Tyrosine is converted to a variety of really important things as well.
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So we'll talk about dopamine.
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Dopamine is a compound that you may have heard of,
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and it's essentially, it motivates you to do stuff.
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So it's this initiative-oriented behavior that it helps to propel.
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And epinephrine, which is also known as adrenaline,
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the fight-or-flight molecule, which is really helpful when you're up on this stage.
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So, you know, imagine if you don't have these things.
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What would happen?
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Well, here's what would happen.
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One, you'd be drooling on your couch.
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Or worse yet, if you were being chased by a mountain lion,
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which I'm sure, you know,
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who knows, may happen at some point in everybody's life.
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The emoji being, you know, huh?
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You don't want this to happen, right?
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You need a body to respond to these types of situations.
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Third, we're going to talk about something called indole-3-lactic acid.
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So it's really important.
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It's found in fermented foods,
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things like pickles, sauerkraut, kimchi, kefir.
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ILA is super important because your body takes it in,
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and there's certain bacteria in the gut that actually convert the ILA into something called IPA, indole-propionic acid.
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That indole-propionic acid is actually one of the strongest antioxidants in the body.
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And again, you guys might have heard of this word antioxidant,
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but I'll explain what it does.
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So in your body, you have a variety of different chemical processes that happen,
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and many of them create things called free radicals.
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These are bad.
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They're reactive species that go and damage your cells.
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They damage DNA, and then ultimately can lead to things like cancer.
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So these antioxidants come in and actually break down your free radicals,
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keeping you healthy longer.
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IPA, very important.
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So clearly eating certain types of foods is really necessary to keep you healthy,
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but it's not sufficient.
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A healthy microbiome is needed to be able to execute these conversion processes that we're talking about,
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to take things in, to digest them,
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and to spit out other molecules that are really important to your health.
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So let's talk a a little bit about what makes a healthy microbiome.
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So I've tried to simplify this a bit,
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but essentially each emoji is a type of bacteria.
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You have different ones, right?
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So you've got some that digest veggies,
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some that digest meats and breads and oils,
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and your gut is populated by many,
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many different types of things.
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So in a healthy gut,
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you have very diverse species in there.
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Now let's say you decide that you are just going to eat foods that are really high in fat,
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things like hot dogs and ice cream and pizza although pizza sounds really good right now.
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If you train your system to do this,
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your gut's going to start producing more and more of the type of bacteria
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that are used to seeing the kinds of foods that you eat.
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And eventually, you're going to skew the ratios.
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Those bacteria are going to out-compete the other types that are there,
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because they're just not being used.
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And then you'll end up with a situation where you can have a very unhealthy,
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not diverse set of bacteria in your gut.
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Now, you might ask, can you reverse that?
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Yes, but it often takes a lot of time and energy to do.
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Sometimes you actually can't.
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Sometimes you just, you know,
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once those bacteria are gone,
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it's really tough to bring them back.
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So what's really interesting is the body tries to actually generate the right building blocks,
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even if you've damaged your gut.
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So again, on the bottom right-hand side,
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you can see there's a silhouette.
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You can see the little emojis down at the bottom.
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They've taken in food, but you don't have a diverse set of bacteria in there.
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They've taken in your food,
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and they're trying to create these compounds to keep you healthy,
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but there's just not enough of them.
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They're not working the right way.
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Whereas on the other side,
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you've got a silhouette where the person has lots of diversity,
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lots of different bacteria emojis,
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and they're being able to take in the food,
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digest it, and spit out many things that are really important to keep you healthy.
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Now, here's the sad part.
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Many of the things that we do in our life are in fact completely lethal to the microbiome.
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I love chips.
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Sadly, you don't find a lot of healthy stuff in most chips.
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You're not gonna find tyrosine, tryptophan, or ILA here.
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Antibiotics, medicines, helpful, but they kill bacteria.
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And they don't just kill bad bacteria, they kill all bacteria.
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And so oftentimes, after you've gone through a course of antibiotics,
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you kill off your microbiome.
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Sometimes it never rebuilds properly again.
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Stress.
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You know, you hear this,
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stress kills things, stress is bad.
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We could have a whole 30-minute talk on the impact of stress on the microbiome.
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Stress is, in fact, extremely bad for the microbiome.
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Your central nervous system, your brain,
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is intimately connected to your gut.
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The two talk back and forth to each other.
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Think about it.
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When you're stressed, you have a headache, you feel terrible.
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You often feel that stress in your stomach,
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butterflies in your stomach, anxiety.
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Sometimes you have to go to the bathroom more.
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The two talk to each other all the time.
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They're intimately connected.
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And so the more stressed you are,
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the more likely it is that you will damage your microbiome.
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And then lastly, we live in a very aseptic society.
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And this is bad.
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It decreases the diversity of bacteria in the gut.
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One of my favorite examples is back many years ago,
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So kids would play in the dirt,
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and they'd be exposed to all kinds of different things.
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Now kids come inside, they watch TV,
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they play on their phones,
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and a lot of diseases are actually being connected to the lack of diversity in the gut.
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Things like autism, ADHD.
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So super important to get outside.
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So what can we do about this?
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Well, the good news is not all is lost.
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It is possible to improve your gut.
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And this is one of the things that I get to do every day,
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and I'm so fortunate in my job.
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My company actually is trying to measure the functional state of the gut,
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define what that is, and then to create interventions to improve it.
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We call this improving your internal fitness.
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So what are some simple things that you can do to help improve your gut?
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Well, one, we've talked about changing your diet.
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Two, we've talked about stress management techniques,
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incorporating mindfulness, meditation, breathing exercises to minimize your stress,
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or exercise is great, 15-20 minutes of walking a day can help to keep you regular.
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We talk about that in front of the group,
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but that's what we do.
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It can help to mitigate your stress,
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and it can actually help to promote the growth of certain types of bacteria.
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And then lastly, targeted supplementation.
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I'm not saying to take lots of different supplements.
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I'm saying if there's certain things that your body needs,
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you might actually take a supplement.
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Sometimes there's a lot of fish that you have to eat in order to get the equivalency of one pill,
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but make sure it's what you need.
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So the next time that you're lying on the couch,
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feeling lethargic and not sure why,
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or you're sick for the fifth time in a year,
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listen to your gut.
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Thank you.
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you
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关于本课
在本课中，您将学习如何通过聆听肠道微生物组的重要性来提高英语听说能力。您将接触与健康饮食相关的词汇和短语，并通过模仿提升您的英语发音。成功的学习者会意识到，健康的肠道与整体健康息息相关，而我们通过饮食所摄取的营养则会直接影响我们的身体和情绪。
关键词汇与短语
- 肠道微生物组 (gut microbiome)
- 能量 (energy)
- 营养 (nutrients)
- 自体免疫疾病 (autoimmune conditions)
- 抑郁 (depression)
- 焦虑 (anxiety)
- 饮食 (diet)
- 多样性 (diversity)
练习技巧
在观看视频时，记得尽量模仿讲者的语速和语调，这将是提高英语发音的有效方法。英语影子跟读是一种可以帮助您掌握发音和语音节奏的练习技巧。在视频中，高潮部分的语调往往会更为激昂，您可以在这些部分加大声音，增加情感表达，练习时确保您的发音清晰，尽量做到与讲者保持同步。通过shadowspeak的方式，即使是复杂的句子也能变得简单易懂。建议您在初次听的时候慢慢跟读，然后逐步提高语速，以适应讲者的节奏。在这种模式下，您不仅能训练词汇发音，还能提升整体听说能力。
最后，请记住，“你就是你所吃的”，这一观念同样适用于学习语言。提供给自己丰富的语言“营养”，通过shadow speaks的方式不断练习，您会发现自己的英语水平正在日益提高。
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。