The Huberman Lab Podcast discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.
A Science-Supported Journaling Protocol to Improve Mental & Physical Health
In this episode, I explain a specific writing protocol shown in hundreds of scientific studies to significantly improve immediate and long-term health. I explain how to implement this specific protocol, which takes only four days and 15-30 minutes per day. I also explain the mechanism for how the four-day writing protocol affects neuroplasticity (brain rewiring) and brain function in the short and long term. I explain how these brain changes positively impact our physical health, including our system's immune function and thus our ability to combat infections, improve sleep, reduce feelings of physical and emotional pain, lower anxiety, and bring about healing from traumas. This episode ought to be of interest to anyone seeking better mental and/or physical health through the use of brief yet highly effective science-supported protocols.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
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Timestamps
(00:00:00) Journaling Protocol for Mental & Physical Health
(00:03:06) Sponsors: LMNT, Eight Sleep & Waking Up
(00:07:16) Journaling & Confronting Traumatic Events
(00:11:25) Tool: Expressive Writing
(00:14:38) Morning Notes, Gratitude Journaling, Diary Journaling
(00:18:00) Tool: Consecutive Writing Bouts; Trauma Definition
(00:24:38) Low Expressors vs. High Expressors
(00:29:29) Tools: Language, Vocabulary & Emotion; Analyzing Writing
(00:35:02) Tool: Writing Session Tips
(00:39:31) Sponsor: AG1
(00:41:02) Positive Mental & Physical Benefits
(00:46:45) Expressive Writing & Immune Function; Brain-Body Connection
(00:57:02) Sponsor: InsideTracker
(00:58:10) Neuroplasticity, Prefrontal Cortex & Subcortical Structures
(01:05:00) Structured Writing, Trauma & Narratives; Truth-Telling
(01:08:56) Neuroplasticity, Truth-Telling & Relief from Trauma
(01:15:32) Honesty, Brain Activity & Narratives
(01:22:01) Overcoming Trauma & the Brain; Stress, Emotions & Honesty
(01:26:41) Expressive Writing Protocol & Benefits
(01:36:16) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac