{"id":17691,"date":"2026-05-16T15:10:53","date_gmt":"2026-05-16T15:10:53","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=17691"},"modified":"2026-05-18T11:06:01","modified_gmt":"2026-05-18T11:06:01","slug":"protocolos-do-laboratorio-huberman-da-dra-rhonda-patrick","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2026\/05\/16\/protocolos-do-laboratorio-huberman-da-dra-rhonda-patrick\/","title":{"rendered":"Laborat\u00f3rio Huberman \u2013 Protocolos da Dra. Rhonda Patrick"},"content":{"rendered":"

Protocolo de Vitalidade Semanal<\/h2>\n

Para melhorar o sono, considere tomar glicinato de magn\u00e9sio diariamente e limite a ingest\u00e3o de alimentos 3 horas antes de dormir.<\/p>\n\n\n\n\n\n\n\n\n\n
Dia<\/th>\nTreinamento<\/th>\nNutri\u00e7\u00e3o<\/th>\nRecupera\u00e7\u00e3o e estilo de vida<\/th>\n<\/tr>\n
Segunda-feira<\/td>\nTreino estilo CrossFit: 30 minutos de for\u00e7a (exerc\u00edcios compostos) + 30 minutos de HIIT (Treinamento Intervalado de Alta Intensidade).<\/td>\nRefei\u00e7\u00f5es ricas em prote\u00ednas, vegetais verdes e carboidratos refinados no in\u00edcio do dia.<\/td>\nSauna (20 min)<\/td>\n<\/tr>\n
Ter\u00e7a-feira<\/td>\nCorrida leve (3 a 5 km) ou recupera\u00e7\u00e3o ativa.<\/td>\nPer\u00edodo de jejum intermitente (12\u201316 horas)<\/td>\nLanches para exerc\u00edcios (per\u00edodos curtos)<\/td>\n<\/tr>\n
Quarta-feira<\/td>\nEstilo CrossFit: for\u00e7a + HIIT<\/td>\nAlimentos integrais: salm\u00e3o\/frango + verduras<\/td>\nSauna + relaxamento no in\u00edcio da noite<\/td>\n<\/tr>\n
Quinta-feira<\/td>\nSess\u00e3o de treinamento social (intensidade moderada)<\/td>\nMacronutrientes equilibrados, evite amidos processados.<\/td>\nTrabalho de baixa tens\u00e3o e com mobilidade reduzida<\/td>\n<\/tr>\n
Sexta-feira<\/td>\nSess\u00e3o de treino social (mais leve, com intervalos mais longos)<\/td>\nProte\u00edna ~1,2\u20131,6 g\/kg, carboidratos limpos<\/td>\nSauna<\/td>\n<\/tr>\n
S\u00e1bado<\/td>\nAtividade ao ar livre (caminhada, corrida leve)<\/td>\nAlimenta\u00e7\u00e3o flex\u00edvel, mas com foco em alimentos integrais.<\/td>\nContato com a natureza, tempo em fam\u00edlia<\/td>\n<\/tr>\n
Domingo<\/td>\nRepouso ou movimento muito leve<\/td>\nMantenha o per\u00edodo de jejum, se necess\u00e1rio.<\/td>\nFoco na recupera\u00e7\u00e3o, prepara\u00e7\u00e3o para a semana<\/td>\n<\/tr>\n<\/table>\n

<\/p>\n

Itens di\u00e1rios n\u00e3o negoci\u00e1veis<\/h3>\n
    \n
  • Lanches de exerc\u00edcio: 3 s\u00e9ries de 3 minutos de alta intensidade (ou s\u00e9ries curtas com exerc\u00edcios de peso corporal)<\/li>\n
  • Ingest\u00e3o de prote\u00edna: aproximadamente 1,2\u20131,6 g\/kg de peso corporal<\/li>\n
  • Verduras acompanham a maioria das refei\u00e7\u00f5es (couve, couve-galega, etc.)<\/li>\n
  • Hidrata\u00e7\u00e3o + eletr\u00f3litos<\/li>\n
  • N\u00e3o comer nada 3 horas antes de dormir.<\/li>\n<\/ul>\n

    <\/p>\n

    Estrat\u00e9gia de Suplementa\u00e7\u00e3o<\/h3>\n
      \n
    • Creatina: 5\u201310g por dia (em doses divididas)<\/li>\n
    • \u00d4mega-3: aproximadamente 2 g de EPA\/DHA por dia<\/li>\n
    • Magn\u00e9sio: treonato (c\u00e9rebro) ou bisglicinato (sono)<\/li>\n
    • Vitamina D: com base no risco de defici\u00eancia<\/li>\n
    • Glutamina: 5g em n\u00edvel basal, aumentando durante doen\u00e7as\/estresse.<\/li>\n
    • NAC: somente durante doen\u00e7as ou situa\u00e7\u00f5es de estresse elevado (n\u00e3o diariamente)<\/li>\n<\/ul>\n

      Protocolo de sauna<\/h3>\n
        \n
      • 4 a 7 sess\u00f5es por semana<\/li>\n
      • 20 minutos a ~80\u201382\u00b0C (174\u2013180\u00b0F)<\/li>\n<\/ul>\n

        Uma sess\u00e3o de treino social \u00e9 um treino feito com outras pessoas onde o aspecto social \u00e9 parte do objetivo, e n\u00e3o apenas o condicionamento f\u00edsico. <\/p>\n

        <\/p>\n

        Princ\u00edpios-chave do protocolo<\/h3>\n

        Este protocolo \u00e9 baseado em uma ideia central: o exerc\u00edcio \u00e9 inegoci\u00e1vel e norteia todo o resto. A semana combina treinamento de for\u00e7a intenso, condicionamento de alta intensidade e atividades de menor intensidade, como corrida e caminhada. \u00c9 importante ressaltar que a intensidade importa \u2014 breves per\u00edodos de atividade vigorosa (mesmo que apenas 9 minutos por dia) est\u00e3o fortemente associados a redu\u00e7\u00f5es significativas na mortalidade e melhorias na fun\u00e7\u00e3o cerebral, principalmente por meio do aumento da serotonina e de um melhor controle dos impulsos.<\/p>\n

        <\/p>\n

        A nutri\u00e7\u00e3o \u00e9 propositalmente simples e consistente. O foco est\u00e1 em alimentos integrais, prote\u00ednas de alta qualidade e alta densidade de micronutrientes, com vegetais em quase todas as refei\u00e7\u00f5es e fontes de carboidratos limpos, como arroz ou aveia. O jejum intermitente \u00e9 usado como uma ferramenta, e n\u00e3o como uma regra, principalmente para controlar a gordura visceral e melhorar a sa\u00fade metab\u00f3lica. Evitar amidos processados e comer tarde da noite ajuda a regular a inflama\u00e7\u00e3o, a sa\u00fade intestinal e a qualidade do sono.<\/p>\n

        A recupera\u00e7\u00e3o e a longevidade s\u00e3o tratadas como processos ativos, n\u00e3o passivos. O uso regular da sauna, uma boa noite de sono e a suplementa\u00e7\u00e3o estrat\u00e9gica (sem excesso) contribuem para a sa\u00fade cardiovascular, a fun\u00e7\u00e3o cerebral e a resili\u00eancia imunol\u00f3gica. Uma nuance fundamental \u00e9 evitar o estresse cr\u00f4nico \u2014 tanto fisiol\u00f3gico (excesso de treinamento, antioxidantes em excesso) quanto psicol\u00f3gico \u2014 ao mesmo tempo que se adota o \u201cestresse positivo\u201d de curto prazo, como exerc\u00edcios intensos, jejum e exposi\u00e7\u00e3o ao calor.<\/p>\n

        Em resumo, \u00e9 um sistema de alto desempenho, por\u00e9m sustent\u00e1vel: treine pesado, alimente-se de forma saud\u00e1vel, recupere-se de forma intencional e mantenha a consist\u00eancia a longo prazo, em vez de buscar resultados extremos.<\/p>","protected":false},"excerpt":{"rendered":"

        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 miles) or active recovery Intermittent […]<\/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":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[5189,753687102],"tags":[784152946,5004,34918026],"class_list":["post-17691","post","type-post","status-publish","format-standard","hentry","category-fitness","category-huberman-lab-notes","tag-fitness","tag-mental-health","tag-nutrition-2"],"yoast_head":"\nHuberman Lab - Dr Rhonda Patrick Protocols - Fitness & 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\/2026\/05\/16\/protocolos-do-laboratorio-huberman-da-dra-rhonda-patrick\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Huberman Lab - Dr Rhonda Patrick Protocols - Fitness & MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"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 miles) or active recovery Intermittent […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/pt\/2026\/05\/16\/protocolos-do-laboratorio-huberman-da-dra-rhonda-patrick\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness & MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2026-05-16T15:10:53+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-05-18T11:06:01+00:00\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tempo estimado de leitura\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutos\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Laborat\u00f3rio Huberman - Protocolos da Dra. Rhonda Patrick - Blog de Fitness e MMA - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/pt\/2026\/05\/16\/protocolos-do-laboratorio-huberman-da-dra-rhonda-patrick\/","og_locale":"pt_PT","og_type":"article","og_title":"Huberman Lab - Dr Rhonda Patrick Protocols - Fitness & MMA Blog - BlackBeltWhiteHat.com","og_description":"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 miles) or active recovery Intermittent […]","og_url":"https:\/\/blackbeltwhitehat.com\/pt\/2026\/05\/16\/protocolos-do-laboratorio-huberman-da-dra-rhonda-patrick\/","og_site_name":"Fitness & MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2026-05-16T15:10:53+00:00","article_modified_time":"2026-05-18T11:06:01+00:00","author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Escrito por":"Dave","Tempo estimado de leitura":"2 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2026\/05\/16\/huberman-lab-dr-rhonda-patrick-protocols\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2026\/05\/16\/huberman-lab-dr-rhonda-patrick-protocols\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Huberman Lab – Dr Rhonda Patrick Protocols","datePublished":"2026-05-16T15:10:53+00:00","dateModified":"2026-05-18T11:06:01+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2026\/05\/16\/huberman-lab-dr-rhonda-patrick-protocols\/"},"wordCount":450,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"keywords":["Fitness","mental health","nutrition"],"articleSection":["Fitness","Huberman Lab Notes"],"inLanguage":"pt-PT","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2026\/05\/16\/huberman-lab-dr-rhonda-patrick-protocols\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2026\/05\/16\/huberman-lab-dr-rhonda-patrick-protocols\/","url":"https:\/\/blackbeltwhitehat.com\/2026\/05\/16\/huberman-lab-dr-rhonda-patrick-protocols\/","name":"Laborat\u00f3rio Huberman - Protocolos da Dra. Rhonda Patrick - Blog de Fitness e MMA - BlackBeltWhiteHat.com","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#website"},"datePublished":"2026-05-16T15:10:53+00:00","dateModified":"2026-05-18T11:06:01+00:00","breadcrumb":{"@id":"https:\/\/blackbeltwhitehat.com\/2026\/05\/16\/huberman-lab-dr-rhonda-patrick-protocols\/#breadcrumb"},"inLanguage":"pt-PT","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blackbeltwhitehat.com\/2026\/05\/16\/huberman-lab-dr-rhonda-patrick-protocols\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/blackbeltwhitehat.com\/2026\/05\/16\/huberman-lab-dr-rhonda-patrick-protocols\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/blackbeltwhitehat.com\/"},{"@type":"ListItem","position":2,"name":"Huberman Lab – Dr Rhonda Patrick Protocols"}]},{"@type":"WebSite","@id":"https:\/\/blackbeltwhitehat.com\/en\/#website","url":"https:\/\/blackbeltwhitehat.com\/en\/","name":"Blog de Fitness e MMA - BlackBeltWhiteHat.com","description":"Blog de fitness, MMA e nutri\u00e7\u00e3o do Reino Unido","publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/blackbeltwhitehat.com\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"pt-PT"},{"@type":"Organization","@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization","name":"Blog de Fitness e MMA - BlackBeltWhiteHat.com","url":"https:\/\/blackbeltwhitehat.com\/en\/","logo":{"@type":"ImageObject","inLanguage":"pt-PT","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/","url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","contentUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","width":352,"height":352,"caption":"Fitness & MMA Blog - BlackBeltWhiteHat.com"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","https:\/\/x.com\/MMATraining1980"]},{"@type":"Person","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd","name":"Dave","image":{"@type":"ImageObject","inLanguage":"pt-PT","@id":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","caption":"Dave"},"description":"Explorador do Norte do Pa\u00eds de Gales","sameAs":["http:\/\/seoandmma.wordpress.com"],"url":"https:\/\/blackbeltwhitehat.com\/pt\/author\/seoandmma\/"}]}},"jetpack_publicize_connections":[],"jetpack_likes_enabled":true,"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p2Sx3t-4Bl","jetpack-related-posts":[{"id":13429,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/07\/02\/podcast-com-notas-do-laboratorio-huberman-dra-rhonda-patrick-micronutrientes-para-saude-e-longevidade\/","url_meta":{"origin":17691,"position":0},"title":"Notas do Podcast \u2013 Laborat\u00f3rio Huberman \u2013 Dra. Rhonda Patrick: Micronutrientes para Sa\u00fade e Longevidade","author":"Dave","date":"Julho 2, 2022","format":false,"excerpt":"Pequenas doses de estresse agudo e relativamente curto s\u00e3o ben\u00e9ficas. A vida moderna \u00e9 um pouco f\u00e1cil em termos de desafios f\u00edsicos, mas voc\u00ea pode compensar com exerc\u00edcios e exposi\u00e7\u00e3o ao calor\/frio. Tr\u00eas nutrientes essenciais para o c\u00e9rebro e o corpo s\u00e3o: Sulfurofano, Vitamina D e \u00d4mega 3. De modo geral, voc\u00ea deve\u2026","rel":"","context":"In \"Fitness\"","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/pt\/marcacao\/fitness\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/XcvhERcZpWw\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":15306,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2024\/07\/03\/protocolo-de-beta-alanina-de-andrew-huberman-2024\/","url_meta":{"origin":17691,"position":1},"title":"Andrew Huberman – 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 "Bodybuilding"","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":17769,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2026\/05\/27\/episodio-de-podcast-sobre-saude-cerebral-e-comportamento\/","url_meta":{"origin":17691,"position":2},"title":"Epis\u00f3dio de podcast: Sa\u00fade e comportamento do c\u00e9rebro","author":"Dave","date":"Maio 27, 2026","format":false,"excerpt":"Pip: Bem-vindos ao BlackBeltWhiteHat, onde o tapete de medita\u00e7\u00e3o ensina coisas que um terapeuta cobra por hora. Dave passou a semana mergulhado nos arquivos do Laborat\u00f3rio Huberman, e os resultados s\u00e3o realmente \u00fateis. Mara: Hoje vamos abordar dois temas: a ci\u00eancia da medita\u00e7\u00e3o e como ela reprograma seu c\u00e9rebro para sempre, e\u2026","rel":"","context":"In \"Fitness\"","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/pt\/marcacao\/fitness\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":14312,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2023\/11\/28\/resumo-do-protocolo-de-registro-cientifico-apoiado-pelo-laboratorio-huberman-2023\/","url_meta":{"origin":17691,"position":3},"title":"Huberman Lab – Science Supported Journaling Protocol [2023 Summary]","author":"Dave","date":"Novembro 28, 2023","format":false,"excerpt":"Este epis\u00f3dio do Laborat\u00f3rio Huberman discute um protocolo de escrita terap\u00eautica que demonstrou melhorar a sa\u00fade mental e f\u00edsica. Al\u00e9m de auxiliar no tratamento da depress\u00e3o e ansiedade, diversos estudos mostraram que o protocolo ajuda a aliviar alguns sintomas f\u00edsicos associados, incluindo dores musculares e\u2026","rel":"","context":"In "Huberman Lab Notes"","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":17756,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2026\/05\/22\/dr-richard-davidson-ferramentas-de-meditacao-baseadas-na-ciencia-notas-do-podcast-do-laboratorio-huberman\/","url_meta":{"origin":17691,"position":4},"title":"Dr. Richard Davidson: Ferramentas de Medita\u00e7\u00e3o Baseadas na Ci\u00eancia | Notas do Podcast do Laborat\u00f3rio Huberman","author":"Dave","date":"Maio 22, 2026","format":false,"excerpt":"Dr. Richard Davidson: Ferramentas de Medita\u00e7\u00e3o Baseadas na Ci\u00eancia para Melhorar seu C\u00e9rebro e sua Sa\u00fade. Resumo do Podcast do Laborat\u00f3rio Huberman: A medita\u00e7\u00e3o transforma estados tempor\u00e1rios de calma em h\u00e1bitos permanentes. O Dr. Richie Davidson compartilha dois tipos principais: Aten\u00e7\u00e3o Focada e Monitoramento Aberto. Comece com apenas 5 minutos di\u00e1rios. Voc\u00ea\u2026","rel":"","context":"In "Huberman Lab Notes"","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\/2026\/05\/meditation.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2026\/05\/meditation.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2026\/05\/meditation.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2026\/05\/meditation.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":17747,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2026\/05\/22\/entendendo-e-controlando-a-agressao-notas-de-laboratorio-de-huberman-2026\/","url_meta":{"origin":17691,"position":5},"title":"Understanding & Controlling Aggression | Huberman Lab Notes [2026]","author":"Dave","date":"Maio 22, 2026","format":false,"excerpt":"Entendendo e Controlando a Agress\u00e3o - Resumo do Podcast do Laborat\u00f3rio Huberman TLDR: A agress\u00e3o \u00e9 um circuito biol\u00f3gico centrado no hipot\u00e1lamo ventromedial (VMH) - que \u00e9 uma parte do c\u00e9rebro! Essa parte do c\u00e9rebro \u00e9 ativada principalmente por receptores de estrog\u00eanio, e n\u00e3o diretamente pela testosterona. Ela se desenvolve como uma press\u00e3o hidr\u00e1ulica resultante de m\u00faltiplos est\u00edmulos\u2026","rel":"","context":"In "Huberman Lab Notes"","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\/2026\/05\/image.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2026\/05\/image.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2026\/05\/image.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2026\/05\/image.png?resize=700%2C400&ssl=1 2x"},"classes":[]}],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/17691","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=17691"}],"version-history":[{"count":5,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/17691\/revisions"}],"predecessor-version":[{"id":17710,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/17691\/revisions\/17710"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/media?parent=17691"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/categories?post=17691"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/tags?post=17691"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}