Episode Details

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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,

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