{"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":"resumo-do-protocolo-de-registro-cientifico-apoiado-pelo-laboratorio-huberman-2023","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2023\/11\/28\/resumo-do-protocolo-de-registro-cientifico-apoiado-pelo-laboratorio-huberman-2023\/","title":{"rendered":"Huberman Lab &#8211; Science Supported Journaling Protocol [2023 Summary]"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Este epis\u00f3dio do laborat\u00f3rio Huberman discute um protocolo de escrita terap\u00eautica que demonstrou melhorar a sa\u00fade mental e f\u00edsica. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Al\u00e9m de auxiliar no tratamento da depress\u00e3o e da ansiedade, o protocolo de escrita terap\u00eautica demonstrou, em diversos estudos, ajudar a aliviar alguns sintomas f\u00edsicos associados, incluindo dores musculares e tens\u00e3o, comuns na fibromialgia. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aqui est\u00e3o alguns pontos-chave do v\u00eddeo:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>O protocolo \u00e9 baseado no trabalho de <a href=\"https:\/\/liberalarts.utexas.edu\/psychology\/faculty\/pennebak\">James W. Pennebaker<\/a>, uma psic\u00f3loga que estuda os efeitos da escrita sobre experi\u00eancias traum\u00e1ticas h\u00e1 mais de 30 anos.<\/li>\n\n\n\n<li>Escrever sobre traumas pode trazer diversos benef\u00edcios, incluindo a redu\u00e7\u00e3o dos sintomas de ansiedade e depress\u00e3o, melhora do sono, fortalecimento do sistema imunol\u00f3gico, redu\u00e7\u00e3o do risco de doen\u00e7as autoimunes e melhora da mem\u00f3ria e da tomada de decis\u00f5es.<\/li>\n\n\n\n<li>Dito isso, voc\u00ea pode se sentir exausto por algumas horas, ou mais, ap\u00f3s uma sess\u00e3o de escrita terap\u00eautica devido \u00e0s emo\u00e7\u00f5es e ao trauma envolvidos.<br><\/li>\n\n\n\n<li>O protocolo \u00e9 o seguinte:\n<ul class=\"wp-block-list\">\n<li>Escreva sobre uma experi\u00eancia estressante ou traum\u00e1tica por 15 a 30 minutos. Normalmente, essa experi\u00eancia pode ser descrita como o &quot;pior momento da sua vida&quot; (at\u00e9 agora).<\/li>\n\n\n\n<li>Fa\u00e7a isso quatro vezes, em dias consecutivos ou com uma semana de intervalo entre cada sess\u00e3o.<\/li>\n\n\n\n<li>Seja honesto e sincero em sua escrita, mas n\u00e3o se preocupe com gram\u00e1tica, ortografia etc.<\/li>\n\n\n\n<li>Inclua informa\u00e7\u00f5es sobre a experi\u00eancia, suas emo\u00e7\u00f5es e quaisquer conex\u00f5es que lhe vierem \u00e0 mente.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Huberman enfatiza que o protocolo n\u00e3o se trata de mudar o passado, mas sim de mudar sua rela\u00e7\u00e3o com ele. Ao escrever sobre suas experi\u00eancias, voc\u00ea pode obter uma nova perspectiva sobre elas e reduzir o impacto negativo que tiveram em sua 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>O v\u00eddeo\/podcast tamb\u00e9m aborda a ci\u00eancia que apoia e fundamenta o protocolo. Andrew Huberman explica que escrever sobre traumas pode levar a altera\u00e7\u00f5es cerebrais que reduzem, ou pelo menos alteram, a atividade no c\u00f3rtex pr\u00e9-frontal, uma \u00e1rea do c\u00e9rebro associada ao estresse e \u00e0 ansiedade. <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Aqui est\u00e3o alguns detalhes adicionais do podcast\/v\u00eddeo:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Este protocolo espec\u00edfico de escrita terap\u00eautica demonstrou ser eficaz para pessoas de todas as idades e origens.<\/li>\n\n\n\n<li>O protocolo pode ser usado para lidar com uma ampla gama de experi\u00eancias estressantes, incluindo trauma, luto e perda.<\/li>\n\n\n\n<li>N\u00e3o utilize o di\u00e1rio como substituto para ajuda profissional.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Acho que isso n\u00e3o foi mencionado no v\u00eddeo, mas o livro &quot;O Corpo Guarda as Marcas&quot; est\u00e1 relacionado, pois descreve e detalha como o trauma tem um impacto duradouro no corpo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Fiz dois dias de escrita terap\u00eautica \u2013 me senti bastante cansada e emotiva ap\u00f3s a segunda sess\u00e3o. Farei a pr\u00f3xima sess\u00e3o na sexta-feira e, com sorte, a sess\u00e3o final no s\u00e1bado.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Exerc\u00edcios de al\u00edvio do trauma (TRE, na sigla em ingl\u00eas) e escrever em um di\u00e1rio podem ajudar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Este artigo cont\u00e9m algumas informa\u00e7\u00f5es interessantes \u2013 <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 v28.0 - 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\/pt\/2023\/11\/28\/resumo-do-protocolo-de-registro-cientifico-apoiado-pelo-laboratorio-huberman-2023\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\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. 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Beta Alanine Protocol [2024]","author":"Dave","date":"Julho 3, 2024","format":false,"excerpt":"A beta-alanina \u00e9 um amino\u00e1cido n\u00e3o essencial, frequentemente utilizado por atletas e fisiculturistas. Ela \u00e9 encontrada em carnes, peixes e, claro, em suplementos de beta-alanina. Muitas vezes, \u00e9 um ingrediente chave em pr\u00e9-treinos. Eu pessoalmente a utilizo para auxiliar na recupera\u00e7\u00e3o e no al\u00edvio de dores musculares e articulares em geral.","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":14818,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2024\/03\/27\/resposta-de-andrew-huberman-da-revista-nymag-de-um-fa\/","url_meta":{"origin":14312,"position":1},"title":"NYMag Andrew Huberman \u2013 Resposta de um f\u00e3","author":"Dave","date":"Mar\u00e7o 27, 2024","format":false,"excerpt":"I can only speak for men, as I am a man, and as we've seen by the soaring rates of mental illness and suicide - a lot of men are fucked. Many of us grow up, for whatever reason, without a father. We then enter an education system, dominated by\u2026","rel":"","context":"In &quot;Huberman Lab Notes&quot;","block_context":{"text":"Huberman Lab Notes","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/notas-do-laboratorio-huberman\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":17691,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2026\/05\/16\/protocolos-do-laboratorio-huberman-da-dra-rhonda-patrick\/","url_meta":{"origin":14312,"position":2},"title":"Laborat\u00f3rio Huberman \u2013 Protocolos da Dra. Rhonda Patrick","author":"Dave","date":"Maio 16, 2026","format":false,"excerpt":"Weekly Vitality Protocol Each day, for sleep consider taking magnesium glycinate and limit food 3 hours before bed. Day Training Nutrition Recovery & Lifestyle Monday CrossFit-style: 30 min strength (compound lifts) + 30 min HIIT High-protein meals, greens, clean carbs earlier in day Sauna (20 min) Tuesday Light run (2\u20133\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fitness\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":17680,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2026\/05\/15\/notas-do-laboratorio-huberman-sobre-inteligencia-emocional\/","url_meta":{"origin":14312,"position":3},"title":"Anota\u00e7\u00f5es do Laborat\u00f3rio Huberman \u2013 Intelig\u00eancia Emocional","author":"Dave","date":"Maio 15, 2026","format":false,"excerpt":"Resumo: Dr. Marc Brackett \u2013 Como Regular Melhor Suas Emo\u00e7\u00f5es. O Dr. Marc Brackett (Centro de Intelig\u00eancia Emocional de Yale) ensina que a regula\u00e7\u00e3o emocional n\u00e3o se trata de suprimir ou eliminar sentimentos, mas sim de construir uma rela\u00e7\u00e3o mais inteligente com eles. As emo\u00e7\u00f5es n\u00e3o s\u00e3o boas nem ruins! O importante \u00e9 como reagimos a elas\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":13492,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/08\/05\/podcast-do-laboratorio-huberman-episodio-80-otimize-e-controle-a-quimica-do-seu-cerebro-para-melhorar-seu-desempenho-e-saude\/","url_meta":{"origin":14312,"position":4},"title":"Laborat\u00f3rio Huberman \u2013 Notas do Podcast Epis\u00f3dio 80: Otimize e controle a qu\u00edmica do seu c\u00e9rebro para melhorar a sa\u00fade e o desempenho.\u00a0","author":"Dave","date":"Agosto 5, 2022","format":false,"excerpt":"Pontos principais: Otimizar os circuitos metab\u00f3licos para a sa\u00fade e o desempenho requer dormir o suficiente, com boa qualidade e dura\u00e7\u00e3o adequada, al\u00e9m de vivenciar todas as fases do sono, incluindo o sono de ondas lentas e o sono REM. Participantes do estudo que mudaram sua rotina de &quot;not\u00edvago&quot; para &quot;matutino&quot; experimentaram melhorias significativas no humor, no estresse e\u2026","rel":"","context":"In &quot;Huberman Lab Notes&quot;","block_context":{"text":"Huberman Lab Notes","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/notas-do-laboratorio-huberman\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":14364,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2023\/12\/17\/notas-do-podcast-do-laboratorio-huberman-sobre-como-aumentar-a-forca-de-vontade-e-a-tenacidade\/","url_meta":{"origin":14312,"position":5},"title":"Laborat\u00f3rio Huberman \u2013 Notas do Podcast \u2013 Aumente a For\u00e7a de Vontade e a Tenacidade","author":"Dave","date":"Dezembro 17, 2023","format":false,"excerpt":"Este v\u00eddeo\/podcast \u00e9 sobre como aumentar sua for\u00e7a de vontade e tenacidade. Como o t\u00edtulo sugere! Resumo: Tenacidade e for\u00e7a de vontade podem ser recursos limitados. Isso \u00e9 semelhante \u00e0 &quot;fadiga decis\u00f3ria&quot;. S\u00f3 podemos tomar um n\u00famero limitado de decis\u00f5es por dia (\u00e9 por isso que Steve Jobs usava sempre as mesmas roupas...).","rel":"","context":"In &quot;Huberman Lab Notes&quot;","block_context":{"text":"Huberman Lab Notes","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/notas-do-laboratorio-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":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/14312","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/comments?post=14312"}],"version-history":[{"count":7,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/14312\/revisions"}],"predecessor-version":[{"id":14319,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/14312\/revisions\/14319"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/media?parent=14312"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/categories?post=14312"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/tags?post=14312"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}