Control Stress for Healthy Eating, Metabolism & Aging | Dr. Elissa Epel

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 sponsors AG1:
https://athleticgreens.com/huberman LMNT:
https://drinklmnt.com/hubermanlab Waking Up:
https://wakingup.com/huberman Momentous:
https://livemomentous.com/huberman Timestamps (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
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