In this episode, my guest is Elissa Epel, Ph.D., professor and vice chair of the department of psychiatry at the University of California San Francisco (UCSF) and the author of a new book entitled "The Stress Prescription." We discuss her work showing how stress impacts mood, eating behavior, mental health, physical health, and aging. She explains stress intervention tools using “top-down” techniques (e.g., radical acceptance, mindfulness, reframing), body-based methods (e.g., breathwork) including the Wim Hof Method, exercise, meditation, body scans, and environmental shifts proven to help people cease unhealthy rumination patterns. We discuss how stress can positively impact psychology and sense of purpose, how stress affects cellular aging, how our narratives of stressful events impact our mood and biology, and how to effectively reframe stress. She explains science-based techniques to break stress-induced cycles of craving and overeating and thereby improve insulin sensitivity and metabolic health. Dr. Epel provides a wide range of tools shown to be effective in reducing stress and improving various aspects of our health.For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAG1: https://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanlabWaking Up: https://wakingup.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps(00:00:00) Dr. Elissa Epel(00:02:33) Sponsors: LMNT & Waking Up(00:06:18) Stress; Effects on Body & Mind(00:12:50) Tools: Overthinking & Stress(00:15:37) Acute, Moderate & Chronic Stress, Breathing(00:21:23) Stress Benefits, Aging & Cognition; Stress Challenge Response(00:27:23) Sponsor: AG1 (Athletic Greens)(00:32:19) Tool: Shifting Stress to Challenge Response, “Stress Shields”(00:37:400 Stress, Overeating, Craving & Opioid System(00:48:55) Tools: Breaking Overeating Cycles, Mindfulness(00:54:44) Soda & Sugary Drinks(01:00:51) Smoking, Processed Food & Rebellion(01:06:47) Tools: Mindfulness, Pregnancy & Metabolic Health(01:14:11) Body Scan & Cravings(01:17:28) Tool: Meditation & Aging; Meditation Retreats(01:23:35) Meditation, Psychedelics & Neuroplasticity(01:26:02) Mitochondrial Health, Stress & Mood(01:29:49) Chronic Stress & Radical Acceptance, “Brick Wall”(01:37:57) Tool: Control, Uncertainty(01:45:25) Stress Management, “Skillful Surfing”(01:50:25) Narrative, Purpose & Stress(01:52:49) Breathwork, Wim Hof Method, Positivity & Cellular Aging(02:03:11) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network NewsletterDisclaimer

This episode is brought to you by Cozy Earth, Rupa Health, Essentia, and Athletic Greens.Stress has somehow become a perceived right of passage for adults in the US. Many people feel that if they’re not stressed, they’re not working hard enough. And almost all of us have had stress build throughout our lives, a combination of trauma, life experiences, and our state of mind.Today on The Doctor’s Farmacy, I’m excited to talk to Dr. Elissa Epel about the wide-ranging effects of chronic stress on our health and how to mitigate it to feel better and even slow the aging process. Elissa Epel, PhD is an internationally renowned health psychologist who focuses on how to live well and thrive with existential stress, despite the challenges we face personally and globally. She is a professor at UCSF and the director of UCSF’s Aging, Metabolism, and Emotion Center. She is the coauthor of the New York Times bestseller The Telomere Effect which is in 30 languages. Her new book is THE STRESS PRESCRIPTION: Seven Days to More Joy and Ease.This episode is brought to you by Cozy Earth, Rupa Health, Essentia, and Athletic Greens.Get 40% off your Cozy Earth sheets at cozyearth.com and use code MARK40.Rupa Health is a place where Functional Medicine practitioners can access more than 2,000 specialty lab tests. You can check out a free, live demo with a Q&A or create an account at RupaHealth.com.Right now you can get an extra $100 off your mattress purchase, on top of Essentia’s Black Friday sale, which will also take 25% OFF your mattress purchase. Go to myessentia.com/drmarkhyman to learn more.Right now when you purchase AG1 from Athletic Greens, you will receive 10 FREE travel packs with your first purchase by visiting athleticgreens.com/hyman.Here are more details from our interview (audio version / Apple Subscriber version): Uncertainty tolerance and finding comfort in the unknown (4:56 / 2:55) How our trauma history impacts our ability to tolerate uncertainty (7:06 / 5:00)  The difference between acute and chronic stress (14:07 / 12:00)  How our mind states impact how we experience stress (17:21 / 15:19)  The impact stress has on mitochondria (29:57 / 25:00)  Incorporating hormetic or “good” stress into our lives (31:57 / 27:00)  How meaning, purpose, and mindset impact our lives (37:00 / 34:20)  Taking a stress inventory of your life (51:29 / 46:40)  Telomere health and aging (56:47 / 52:12)  Mitigating stress at the start of your day (1:03:13 / 57:25)   Get a copy of The Stress Prescription: 7 Days to More Joy and Ease.Mentioned in this episodeSauna use as a lifestyle practice to extend healthspan

Dr. Rangan Chatterjee, a functional medicine expert, and Dr. Elissa Epel, a stress and health specialist, dive into the silent killer that is chronic stress. They explore how diet affects stress and cortisol levels and discuss the cyclical relationship between nutrition and mental health. Listeners learn practical strategies like identifying stress triggers and engaging in fulfilling activities. The conversation emphasizes mindfulness, relaxation techniques, and unconventional approaches to stress management, offering valuable insights for reclaiming control over health.

This episode is brought to you by InsideTracker and Birch mattress by Helix.Today on The Dhru Purohit Podcast, Dhru sits down with Dr. Elissa Epel to discuss how we can break free from the bonds of chronic stress. They share practical strategies for coping with stress when things go wrong, the importance of social support, spending time in nature, and cultivating true, restorative practices. Dr. Epel is an internationally renowned health psychologist who focuses on how to live well and thrive with existential stress, despite the challenges we face personally and globally. She is a professor at UCSF and the director of UCSF’s Aging, Metabolism, and Emotion Center. She is the coauthor of the New York Times bestseller The Telomere Effect, which has been translated into 30 languages.In this episode, Dhru and Dr. Epel dive into:- What happens when chronic stress is pervasive in our lives (0:07)- Why having the goal of an anxiety-free life is not practical (6:32)- Reframing your mindset when things go wrong in life (19:10)- The mental blocks that get in the way of understanding that things are going to go wrong (22:02)- Identifying and becoming aware of your personal cues for stress (26:42)- Practical ways to step into creating purpose for yourself (32:40)- The top practices that can help you reset when you’re feeling stressed(39:08)- Using walks in nature to connect and check in with ourselves (54:15)- The difference between “relaxing” and “restorative” (1:00:30)- Why the media can be an unforeseen source of stress in our lives (1:05:29)Also mentioned in this episode:-New York Times article, How Loneliness Is Damaging Our Health-The Roseto effect: a 50-year comparison of mortality rates-Dr. Epel’s new book, The Stress PrescriptionFor more on Dr. Elissa Epel, follow her on Instagram @elissa.epel, Facebook @TelomereEffect, and Twitter @Dr_Epel. Get her new book, The Stress Prescription, here. InsideTracker provides detailed nutrition and lifestyle guidance based on your individual needs. Right now, they’re offering my podcast community 20% off. Just go to https://www.insidetracker.com/DHRU to get your discount and try it out for yourself.Birch mattress by Helix is made out of organic latex, organic cotton, New Zealand wool, and American steel springs. To get $200 off your Birch Living mattress plus two free eco-rest pillows, head over to https://www.birchliving.com/dhru today. Hosted on Acast. See acast.com/privacy for more information. Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Wendy speaks with contemplative health psychologist and stress researcher Elissa Epel. Elissa studies how mindfulness, meditation retreats, and breathing techniques can help buffer stress processes, biological aging, and promote both physical and mental health. This conversation covers many topics, including: her early roots of interest in the mind-body connection; bringing contemplation into health and stress psychology research; two key aspects of stress; learning to deal with uncertainty; uncertainty in the body; acute vs. chronic stress response; why we might want to intentionally induce acute stress to boost our health; cell aging systems (telomeres); contemplative practices as a way to reduce stress; how our minds influence our cells; the concept of cellular safety; rest, retreat, and vacation; how contemplative benefits can transfer to the next generation; what it means to have a sensitive nervous system; and the importance of focusing on joy and gratitude. Full show notes and resources

Explore how food impacts our biology with Dr. Cindy Geyer and Dr. Elissa Epel. Learn about the Pegan diet, stress, and sleep's effects on health. Discover dietary choices as powerful medicine and tips for better health.

https://lewishowes.com/mindset - Order a copy of my new book The Greatness Mindset today!Today’s guest is Elissa Epel, Ph.D. She is an international expert on stress, well being, and optimal aging and a best-selling author. She is a Professor in the Department of Psychiatry & Behavioral Sciences, at University of California, San Francisco, where she is Vice Chair of Psychology and directs the Aging Metabolism Emotions Center. She studies the environmental, psychological, behavioral and social factors that impact cellular aging, and is also focusing on climate wellness. She studies how self care practices such as meditation and positive stress can promote psychological and physiological thriving, and is interested in large scale interventions for communal well being and health equity. She’s written a new book called “The Stress Prescription: Seven Days to More Joy and Ease. In this episode, you will learn:How having a purpose plays a role in eradicating stress in your life.Why you should include more “Nothingness” in your schedule.How to embrace positive stress. Elissa’s seven day prescription to more joy in your life.For more, go to: www.lewishowes.com/1390 Habits That'll Help You Not Waste Another Year Of Your Life w/ James Clear EP 1372 https://link.chtbl.com/1372-podYour Personal Guide to Self Discovery w/ Nicole LePera EP 1358 https://link.chtbl.com/1358-podOvercome Your Triggers & Heal Your Soul w/ Dr. Mariel Buqué EP 1304 https://link.chtbl.com/1304-pod Get more from Lewis! Pre-order my new book Make Money EasyGet The Greatness Mindset audiobook on SpotifyText Lewis AIYouTubeInstagramWebsiteTiktokFacebookX

The science of longevity and aging affirms that our behaviors and environmental factors have a profound impact on our quality of life as we age. Though growing older is a natural and inevitable process, we have an immense amount of power in our hands to encourage healthy aging of both our bodies and minds. On this compilation episode of The Model Health Show, you’re going to hear incredible insights on longevity from some of the best experts on human aging and lifespan. You’re going to learn about the science of telomeres and epigenetics, plus practical tips in areas like diet and exercise. You’ll also hear about how your relationships impact your lifespan, the critical role of having muscle as you age, and the role of stress reduction in longevity. This episode features world-renowned experts in their respective fields, like Dr. Robert Waldinger, Dr. Gabrielle, Lyon, Dr. Elissa Epel, and more. Aging healthfully should be a goal for all humans, and I know this episode is going to arm you with the tools you need to increase your healthspan, durability, and overall health. Enjoy! In this episode you’ll discover: How strong relationships can act as stress relievers. Why loneliness is correlated with low-level chronic stress. How your skeletal muscle can protect you from diseases. The connection between skeletal muscle and insulin resistance. Why protein restriction is dangerous for aging populations. How having healthy levels of skeletal muscle increase your survivability. Why exercise is protective against cancer. What the sit-and-rise test is, and what it can tell you about your mobility. A distinction between longevity and durability. How building muscle mass impacts all your organ systems. What your number one job should be as you age. Top foods for human health and longevity. The powerful anti-aging effects of flow state. What telomeres are and how they relate to aging. The science of the anti-aging enzyme telomerase. How your epigenome determines your health outcomes. Items mentioned in this episode include: Foursigmatic.com/model -- Get an exclusive 10% discount on your daily health elixirs! Beekeepersnaturals.com/model -- Save 20% on raw honey & other natural remedies! The #1 Controller of Human Health with Dr. Robert Waldinger – Episode 651 The Truth About Protein, Muscle, & Longevity with Dr. Gabrielle Lyon – Episode 606 Mobility Exercises to Upgrade Your Body with Juliet & Kelly Starrett – Episode 675 How to Be Fit & Functional for 100 Years with Mark Sisson – Episode 668 The Muscle-Brain Connection – Episode 331 Increase Longevity & Unlock Peak Performance with Steven Kotler – Episode 682 The Connection Between Stress & Longevity with Dr. Elissa Epel – Episode 647 Increase Your Life Force with Tony Robbins – Episode 557 Built to Move by Kelly & Juliet Starrett The Telomere Effect by Drs. Elizabeth Blackburn & Elissa Epel Life Force by Tony Robbins Join TMHS Facebook community - Model Nation  Be sure you are subscribed to this podcast to automatically receive your episodes:  Apple Podcasts Stitcher Spotify Soundcloud Download Transcript  

Dr. Cindy Geyer, a functional medicine expert, and Dr. Elissa Epel, a leading researcher on stress, dive deep into the Pegan diet and its impact on sleep and stress relief. They discuss how food influences health, tackling issues like obesity and diabetes by focusing on nutrient-dense options. The conversation reveals the intricate link between chronic stress and poor sleep, alongside practical tips for enhancing sleep quality. They also highlight lifestyle changes that promote a healthier, more balanced life, emphasizing the power of mindful eating.

Researchers Elissa Epel and Dacher Keltner discuss stress, resilience, and the communal response needed for emotional challenges during the pandemic. They explore the impact of chronic stress on aging, power dynamics on health outcomes, positive emotions on stress resilience, transformative power of awe, human relationships, mind-body connection, and the importance of community and human emotions.