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Elissa Epel, Ph.D.: “Ritual is the foundation of relaxation.”
Elissa, an internationally renowned health psychologist and stress researcher, joins us to discuss science-backed, actionable tips to reduce your mental burden, plus:
- Elissa’s background & work at UCSF (~00:31)
- The link between telomeres & longevity (~02:27)
- How to increase telomere length (~05:42)
- The best type of exercise for longevity (~09:22)
- How hot & cold therapy can ease anxiety (~11:16)
- The best diet for longevity & mental health (~14:31)
- The connection between resistance training & healthy aging (~19:23)
- How sleep plays a role in telomere length (~23:03)
- How to measure your telomeres (~25:45)
- How telomere length gets passed down by generation (~29:44)
- Why you become more emotionally resilient as you age (~35:01)
- How to “think” yourself younger (~36:34)
- Why you should reframe how you think about stress (~41:00)
- How to let go of control & manage stress (~42:28)
- How to increase your resilience muscles (~43:25)
- How prioritizing your time can reduce stress (~52:45)
- How rituals can help you relax (~55:39)
- Elissa’s daily stress-busting routine (~01:01:14)
- The future of longevity & the mind-body connection (~01:03:01)
- One thing you can do today to better manage stress (~01:06:45)
Referenced in the episode:
- Elissa's book, The Stress Prescription.
- Elissa's previous book, The Telomere Effect.
- A study on aerobic exercise & reduced stress in caregivers.
- A study on omega-3's & telomere length.
- A study on body temperature & depression.
- Research on sauna bathing health benefits.
- Elissa's study on soda & telomeres.
- A study on sleep & telomere length.
- A study on passing on telomere length.
- A study on mindfulness training & moms.
- A study on self-silencing & mortality.
- mbg Podcast episode #389, with Jennifer Heisz, Ph.D.
- mbg Podcast episode #453, with Aric Prather, Ph.D.
- Aric's book, The Sleep Prescription.
- mbg Podcast episode #459, with Gabor Maté, M.D.
- mbg Podcast episode #397, with Becca Levy, Ph.D.
- mbg Podcast episodes #411, #293, and #29, with Mark Sisson.
- Learn more about the John W. Brick Foundation.
- Learn more about telomere testing.
- Check out mbg's sleep support+.
- Sign up for The Long Game.
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