{"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 v28.3 - 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":"Summary: Dr. Marc Brackett \u2013 How to Better Regulate Your Emotions Dr. Marc Brackett (Yale Center for Emotional Intelligence) teaches that emotion regulation is not about suppressing or eliminating feelings, but about building a smarter relationship with them. Emotions are neither good nor bad! It\u2019s how we respond to them\u2026","rel":"","context":"En \u00abBodybuilding\u00bb","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/culturismo\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":13492,"url":"https:\/\/blackbeltwhitehat.com\/es\/2022\/08\/05\/notas-del-podcast-del-laboratorio-huberman-episodio-80-optimice-y-controle-la-quimica-cerebral-para-mejorar-el-rendimiento-en-salud\/","url_meta":{"origin":14312,"position":4},"title":"Laboratorio Huberman \u2013 Notas del podcast, episodio 80: Optimiza y controla la qu\u00edmica cerebral para mejorar la salud y el rendimiento\u00a0","author":"Dave","date":"agosto 5, 2022","format":false,"excerpt":"Main Points Optimizing metabolic circuits for health and performance requires getting sufficient amounts of good-quality sleep of sufficient duration, as well as experiencing all phases of sleep, including slow wave and REM.Study participants who changed their routine from \"night owl\" to \"morning person\" experienced significant improvements in mood, stress, and\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":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":"This video \/ podcast is about how to increase your willpower and tenacity. As the title suggests! Summary Tenacity & willpower might be limited resources. this is similar to \"decision fatigue \". We can only make so many decisions per day (this is why Steve jobs wore the same stuff\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":"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}]}}