{"id":14312,"date":"2023-11-28T17:07:20","date_gmt":"2023-11-28T17:07:20","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=14312"},"modified":"2023-11-30T13:06:12","modified_gmt":"2023-11-30T13:06:12","slug":"resumen-del-protocolo-de-registro-cientifico-con-apoyo-del-laboratorio-huberman-2023","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2023\/11\/28\/resumen-del-protocolo-de-registro-cientifico-con-apoyo-del-laboratorio-huberman-2023\/","title":{"rendered":"Huberman Lab &#8211; Science Supported Journaling Protocol [2023 Summary]"},"content":{"rendered":"<p class=\"wp-block-paragraph\">En este episodio del laboratorio Huberman se analiza un protocolo de diario que ha demostrado mejorar la salud mental y f\u00edsica. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Adem\u00e1s de ayudar con la depresi\u00f3n y la ansiedad, se ha demostrado en varios estudios que el protocolo de registro en un diario ayuda a aliviar algunos s\u00edntomas f\u00edsicos asociados, incluidos el dolor y la tensi\u00f3n muscular que son comunes en la fibromialgia. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A continuaci\u00f3n se presentan algunas ideas clave del v\u00eddeo:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>El protocolo se basa en el trabajo de <a href=\"https:\/\/liberalarts.utexas.edu\/psychology\/faculty\/pennebak\">James W. Pennebaker<\/a>, un psic\u00f3logo que ha estudiado los efectos de escribir sobre experiencias traum\u00e1ticas durante m\u00e1s de 30 a\u00f1os.<\/li>\n\n\n\n<li>Escribir sobre el trauma puede tener una serie de beneficios positivos, entre ellos, una reducci\u00f3n de los s\u00edntomas de ansiedad y depresi\u00f3n, una mejor calidad del sue\u00f1o, un sistema inmunol\u00f3gico m\u00e1s fuerte, una reducci\u00f3n del riesgo de sufrir trastornos autoinmunes y una mejor memoria y toma de decisiones.<\/li>\n\n\n\n<li>Dicho esto, puedes sentirte agotado durante algunas horas, o m\u00e1s, despu\u00e9s de una sesi\u00f3n de diario debido a las emociones y el trauma involucrados.<br><\/li>\n\n\n\n<li>El protocolo es el siguiente:\n<ul class=\"wp-block-list\">\n<li>Escribe sobre una experiencia estresante o traum\u00e1tica durante 15 a 30 minutos. Normalmente, ser\u00e1 la experiencia que podr\u00eda describirse como el peor momento de tu vida (hasta ahora).<\/li>\n\n\n\n<li>Haga esto cuatro veces, ya sea en d\u00edas consecutivos o con una semana entre cada sesi\u00f3n.<\/li>\n\n\n\n<li>Sea honesto y veraz en sus escritos, pero no se preocupe por la gram\u00e1tica, la ortograf\u00eda, etc.<\/li>\n\n\n\n<li>Incluya datos sobre la experiencia, sus emociones y cualquier v\u00ednculo que se le ocurra.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Huberman enfatiza que el protocolo no se trata de cambiar el pasado, sino de cambiar tu relaci\u00f3n con \u00e9l. Al escribir sobre tus experiencias, puedes obtener una nueva perspectiva y reducir su impacto negativo en tu vida.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>El video\/p\u00f3dcast tambi\u00e9n analiza la ciencia que sustenta e informa el protocolo. Andrew Huberman explica que escribir sobre el trauma puede provocar cambios en el cerebro que reducen, o al menos modifican, la actividad de la corteza prefrontal, una zona del cerebro asociada con el estr\u00e9s y la ansiedad. <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Aqu\u00ed hay algunos detalles adicionales del podcast\/video:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Se ha demostrado que este protocolo espec\u00edfico de registro de diario es eficaz para personas de todas las edades y or\u00edgenes.<\/li>\n\n\n\n<li>El protocolo se puede utilizar para abordar una amplia gama de experiencias estresantes, incluidos el trauma, el duelo y la p\u00e9rdida.<\/li>\n\n\n\n<li>No utilice el diario como sustituto de la ayuda profesional.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">No creo que esto se haya mencionado en el video, pero el libro \u201cEl cuerpo lleva la cuenta\u201d est\u00e1 relacionado, ya que describe y detalla c\u00f3mo el trauma tiene un impacto duradero en el cuerpo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Llevo dos d\u00edas escribiendo en mi diario; me sent\u00ed bastante cansada y sensible despu\u00e9s de la segunda sesi\u00f3n. Har\u00e9 la siguiente sesi\u00f3n el viernes y, con suerte, la \u00faltima el s\u00e1bado.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Los ejercicios de alivio del trauma (TRE) y llevar un diario pueden ayudar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hay informaci\u00f3n interesante en este art\u00edculo: <a href=\"https:\/\/escholarship.org\/uc\/item\/3j2162fq\">https:\/\/escholarship.org\/uc\/item\/3j2162fq<\/a> <\/p>","protected":false},"excerpt":{"rendered":"<p>This episode of the Huberman lab, discusses a journaling protocol that has been shown to improve mental and physical health. As well as helping with depression and anxiety, the journaling protocol has been shown in a number of studies to help eleviate some associated physical symptoms, including muscle pain and tension that&#8217;s common with fibromylagia. [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[753687102],"tags":[10292957,34714],"class_list":["post-14312","post","type-post","status-publish","format-standard","hentry","category-huberman-lab-notes","tag-huberman","tag-trauma"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Huberman Lab - Science Supported Journaling Protocol [2023 Summary] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/es\/2023\/11\/28\/resumen-del-protocolo-de-registro-cientifico-con-apoyo-del-laboratorio-huberman-2023\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Huberman Lab - Science Supported Journaling Protocol [2023 Summary] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"This episode of the Huberman lab, discusses a journaling protocol that has been shown to improve mental and physical health. 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As well as helping with depression and anxiety, the journaling protocol has been shown in a number of studies to help eleviate some associated physical symptoms, including muscle pain and tension that&#8217;s common with fibromylagia. [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/es\/2023\/11\/28\/resumen-del-protocolo-de-registro-cientifico-con-apoyo-del-laboratorio-huberman-2023\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2023-11-28T17:07:20+00:00","article_modified_time":"2023-11-30T13:06:12+00:00","author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Escrito por":"Dave","Tiempo de lectura":"2 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2023\/11\/28\/huberman-lab-science-supported-journaling-protocol-2023-summary\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2023\/11\/28\/huberman-lab-science-supported-journaling-protocol-2023-summary\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Huberman Lab &#8211; 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Beta Alanine Protocol [2024]","author":"Dave","date":"julio 3, 2024","format":false,"excerpt":"La beta-alanina es un amino\u00e1cido no esencial que suelen usar los atletas y culturistas. 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Muchos de nosotros crecemos, por la raz\u00f3n que sea, sin padre. Luego entramos en un sistema educativo dominado por\u2026","rel":"","context":"En \u00abHuberman Lab Notes\u00bb","block_context":{"text":"Huberman Lab Notes","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/notas-de-laboratorio-de-huberman\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":17691,"url":"https:\/\/blackbeltwhitehat.com\/es\/2026\/05\/16\/protocolos-del-laboratorio-huberman-dra-rhonda-patrick\/","url_meta":{"origin":14312,"position":2},"title":"Laboratorio Huberman \u2013 Protocolos de la Dra. Rhonda Patrick","author":"Dave","date":"mayo 16, 2026","format":false,"excerpt":"Protocolo de vitalidad semanal Cada d\u00eda, para dormir, considere tomar glicinato de magnesio y limitar la comida 3 horas antes de acostarse. Entrenamiento diario Nutrici\u00f3n Recuperaci\u00f3n y estilo de vida Lunes Estilo CrossFit: 30 min de fuerza (levantamientos compuestos) + 30 min de HIIT Comidas ricas en prote\u00ednas, verduras, carbohidratos limpios m\u00e1s temprano en el d\u00eda Sauna (20 min) Martes Carrera ligera (2\u20133\u2026","rel":"","context":"En \u00abFitness\u00bb","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/aptitud-fisica\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":17680,"url":"https:\/\/blackbeltwhitehat.com\/es\/2026\/05\/15\/notas-del-laboratorio-huberman-sobre-inteligencia-emocional\/","url_meta":{"origin":14312,"position":3},"title":"Apuntes de laboratorio de Huberman \u2013 Inteligencia emocional","author":"Dave","date":"mayo 15, 2026","format":false,"excerpt":"Resumen: Dr. Marc Brackett \u2013 C\u00f3mo regular mejor tus emociones. El Dr. Marc Brackett (Centro de Inteligencia Emocional de Yale) ense\u00f1a que la regulaci\u00f3n emocional no consiste en suprimir o eliminar los sentimientos, sino en construir una relaci\u00f3n m\u00e1s inteligente con ellos. \u00a1Las emociones no son buenas ni malas! 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Los participantes del estudio que cambiaron su rutina de &quot;noct\u00e1mbulo&quot; a &quot;madrugador&quot; experimentaron mejoras significativas en el estado de \u00e1nimo, el estr\u00e9s y...","rel":"","context":"En \u00abHuberman Lab Notes\u00bb","block_context":{"text":"Huberman Lab Notes","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/notas-de-laboratorio-de-huberman\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":14364,"url":"https:\/\/blackbeltwhitehat.com\/es\/2023\/12\/17\/las-notas-del-podcast-del-laboratorio-huberman-aumentan-la-fuerza-de-voluntad-y-la-tenacidad\/","url_meta":{"origin":14312,"position":5},"title":"Laboratorio Huberman \u2013 Notas del podcast \u2013 Aumentar la fuerza de voluntad y la tenacidad","author":"Dave","date":"diciembre 17, 2023","format":false,"excerpt":"Este video\/podcast trata sobre c\u00f3mo aumentar tu fuerza de voluntad y tenacidad. \u00a1Como sugiere el t\u00edtulo! Resumen: La tenacidad y la fuerza de voluntad pueden ser recursos limitados. Esto es similar a la &quot;fatiga de decisi\u00f3n&quot;. Solo podemos tomar una cantidad limitada de decisiones por d\u00eda (por eso Steve Jobs usaba la misma ropa...).","rel":"","context":"En \u00abHuberman Lab Notes\u00bb","block_context":{"text":"Huberman Lab Notes","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/notas-de-laboratorio-de-huberman\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/12\/5f76489ace6aa9d8a10c0639d9e241f19229dd612867a7e75059d9e46c78fa3c_1.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/12\/5f76489ace6aa9d8a10c0639d9e241f19229dd612867a7e75059d9e46c78fa3c_1.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/12\/5f76489ace6aa9d8a10c0639d9e241f19229dd612867a7e75059d9e46c78fa3c_1.jpg?resize=525%2C300&ssl=1 1.5x"},"classes":[]}],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/14312","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/comments?post=14312"}],"version-history":[{"count":7,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/14312\/revisions"}],"predecessor-version":[{"id":14319,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/14312\/revisions\/14319"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/media?parent=14312"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/categories?post=14312"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/tags?post=14312"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}