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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.

Take 20% off metabolism+ with code BOOST20. Cannot combine with gift cards or other discount codes. Apply code at checkout.

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