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

Dr. Elissa Epel

Sponsors: LMNT & Waking Up

Stress; Effects on Body & Mind

Tools: Overthinking & Stress

Acute, Moderate & Chronic Stress, Breathing

Stress Benefits, Aging & Cognition; Stress Challenge Response

Sponsor: AG1 (Athletic Greens)

Tool: Shifting Stress to Challenge Response, “Stress Shields”(00:37:400 Stress, Overeating, Craving & Opioid System

Tools: Breaking Overeating Cycles, Mindfulness

Soda & Sugary Drinks

Smoking, Processed Food & Rebellion

Tools: Mindfulness, Pregnancy & Metabolic Health

Body Scan & Cravings

Tool: Meditation & Aging; Meditation Retreats

Meditation, Psychedelics & Neuroplasticity

Mitochondrial Health, Stress & Mood

Chronic Stress & Radical Acceptance, “Brick Wall”

Tool: Control, Uncertainty

Stress Management, “Skillful Surfing”

Narrative, Purpose & Stress

Breathwork, Wim Hof Method, Positivity & Cellular Aging