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.Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanLMNT: https://drinklmnt.com/hubermanlabWaking Up: https://wakingup.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps

Journaling Protocol for Mental & Physical Health

Sponsors: LMNT & Waking Up

Journaling & Confronting Traumatic Events

Tool: Expressive Writing

Morning Notes, Gratitude Journaling, Diary Journaling

Tool: Consecutive Writing Bouts; Trauma Definition

Low Expressors vs. High Expressors

Tools: Language, Vocabulary & Emotion; Analyzing Writing

Tool: Writing Session Tips

Sponsor: AG1

Positive Mental & Physical Benefits

Expressive Writing & Immune Function; Brain-Body Connection

Neuroplasticity, Prefrontal Cortex & Subcortical Structures

Structured Writing, Trauma & Narratives; Truth-Telling

Neuroplasticity, Truth-Telling & Relief from Trauma

Honesty, Brain Activity & Narratives

Overcoming Trauma & the Brain; Stress, Emotions & Honesty

Expressive Writing Protocol & Benefits