Dr. Elissa Epel: Control Stress for Healthy Eating, Metabolism & Aging | Huberman Lab Podcast

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.

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Timestamps
00:00:00 Dr. Elissa Epel
00:02:17 Sponsors: Thesis, Eight Sleep, HVMN, Momentous
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
00:31:04 Sponsor: AG-1 (Athletic Greens)
00:32:19 Tool: Shifting Stress to Challenge Response, “Stress Shields”
00:37:40 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
01:05:29 Sponsor: InsideTracker
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 Newsletter

[penmaenmawrdefiant]

Is there a more productive and prolific broadcaster around? The sheer quality and diversity of subject matter is astonishing. Congratulations to all at The Huberman Lab ❤

[JustinDev]

“Much of the stress that people feel doesn’t come from having too much to do. It comes from not finishing what they’ve started.”
―David Allen

[armaghannejatian]

Dear Andrew, I just wanted to say thank you for how you have changed my life. My husband and I spend most of our evenings listening to your podcast or we watch your YouTube channel and he takes notes too. You have helped us change our habits, nutrition, and manage our busy lifestyle. As a person who has ADHD, I am always looking for ways to improve myself, and you have helped me a lot. In this world, people like you are more valuable than any diamond or gold. Thank you for your time and kindness.

[pamela-kz]

"Reframing uncertainty as the beauty of the mystery of life and the freedom we can feel when we realize we don't control tomorrow" BOOM. Elissa you just blew my mind!!

[HebatElNiel]

You have proven that one person can change the world while sitting in his place.. I believe that you have been the reason for changing the lives of many people around the world.. Thank you always and forever.

[seandalai]

I am my mom's primary caregiver. I cannot "drop the rope" because of costs. I find that meditation has its' limits when there's no way to tell how long my role will last. What helps a lot more is finding community.

[Philusteen]

As a middle-aged guy who used to weigh over 400 pounds, my compulsive overeating was profoundly, positively impacted by a) relegating sugary foods to "condiments, " removing artificial sweeteners (unless they're with a meal), and b) semi-regular fasts of 2+ days to truly understand my hunger cues, and how transient they actually are.

[zacharysmith]

I feel like your podcast is one of the best uses of the internet on any given day.

[barbrasmerz]

Your discussion about soda & sugary drinks in hospitals was spot on. I'm currently dealing with my father being in the hospital (the same hospital in which my dear mother took her last breath just 2 years ago). The other night when I flew in I felt I needed caffeine to keep me going and went to their vending machine where they have all the sugary drinks at eye level, and any healthy options down at the bottom. I'm the type you were talking about, very impulse driven under stress, so I was originally going to go for the cherry coke that was $1.50 for a can. Luckily before I executed my decision I noticed they had unsweetened iced tea, but it was $3.50. I've worked hard on my mindful eating, so I paid the extra $2.50 for the healthier option of the two; However, it just points out how they doubled down on making healthy options a harder decision, when hospitals should be helping people make healthier choices.

[nono-yesyesmaybe]

I lost nine people in three years including my wife of 30 years. I then lost my job and haven't been able to find another one in seven months. I was overwhelmed with a need to control my schedule with any semblance of predictability. Now, I simply accept my fate. The freedom comes from being totally screwed. After trying so hard for a lifetime and still losing loved ones, money, purpose, etc. I realize it just doesn't matter. I go to grief counseling and have made it past a lot of suffering. Now I'm just numb. I am powerless. A kite in a whirlwind. But my anxiety is gone. Control... is gone. Or my illusion of it.

[boozfob]

I would love to see an episode on the skin. Loose skin, stretch marks, dryness, wrinkles etc, both preventive and curative.

I'm personally dealing with loose skin after weight loss, so it would help me a lot.

[doinamarina]

I’ve quit my job cause of almost 2 years of chaotic stress at work. Best decision I’ve ever made. I’ve lost half of my hair volume, and was eating chaotically, so quite a bit of weight gain. Andrew, your podcasts help so much, please keep them coming ❤

[Kron]

Just listening to huberman podcasts is a stress therapy for me, seriously. Any topic. Anytime I feel super stressed and anxious, I find my safe space at Huberman podcasts.

[aprilhassell]

This reminds me of Dr. Joe Dispenza's work. But I found her easy to understand. I absolutely appreciate this information today. I cry, happy tears, knowing I've got this! All new mothers need to study this information. It would be wise to do so!

[MeditationWithAmber]

As a meditation teacher, I appreciated how Dr. Epel emphasized that regular, short meditation practices can be extremely effective in managing day-to-date stress. It's incredible that just pausing, checking in, and doing some mindful movement can be all that is needed to transform someone's experience of their life.

I sometimes find that people give up on meditation because they think that they can't possibly gain all the benefits if they can't sit for an hour in full lotus every single day, but I love that the science shows that meditation is accessible to everyone.

[aliakil]

Andrew Huberman changing my life one Podcast at a time!

[paulkozlowski]

I just wanted to personally thank you for the public service you provide. I discovered this body of work at the end of last summer and it has been one of my most important tools in the transformation I have experienced. After some very difficult life circumstances that began in 2015, I embarked on a journey of utter self destruction and self loathing.
I started with sunlight viewing in the morning with a long walk during which I would take my dose of the Huberman Lab. It grew into going to the gym and running - the first run was 3 miles and it took me 40 minutes, a far cry from the 19:46 I ran while in the Marines.
I stuck with it.
Then I listened and took notes during the Fitness Protocol episode, which I l refer to as the Huberman Protocol. I adopted it as my own. Focused on the big three - Sleep, Nutrition, and Exercise.

I have lost 50 lbs, ran a 22:56 minute three mile, and continue to set new benchmarks in the gym. My children accuse me of being addicted to working out - a charge I can honestly say I am guilty of and far more preferential to my previous addictions...

Again, thank you.

[xbenxwilsonxhighlights]

I find after a stressful day at work that going to gym and having a good workout is the best way to reduce stress. You feel amazing after a great workout.

[sshakman]

I’m taking care of my dad with Alzheimer’s for 2 yeas and it puts me through a lot of stress and I’ve put on 40lbs. Trying to lose it for a year now and nothing works… this podcast came just in time for me. TY!

[AristocraticAlpha]

When I joined the Military, in my initial days I was so stressed about being homesick and far away from home that I ate 7 family pack oreos in one time lol. This video accurately breaks that mental state down. Kudos Doc!