WHY SHOULD I LISTEN TO ELISSA?

2009 NOBEL PRIZE IN BIOLOGY WINNER

CHEAT SHEET
MEMBER OF NATIONAL ACADEMY OF MEDICINE
DIRECTOR OF UCSF’S AGING, METABOLISM,
THE TELOMERE EFFECT AND EMOTIONS CENTER

ELIZABETH BLACKBURN, PHD

& ELISSA EPEL, PHD

Aging and death are immutable facts

of life, but how we live until our last day is
not. This is up to us.

30-SECOND SUMMARY   BIG IDEA #1

You may know that the lifestyle choices you make play an
integral role in your health, but what you may not know is that
this occurs on a cellular level. The condition and length of your
telomeres, the DNA that live on the ends of your chromosomes
and protect your genetic heritage, are excellent indicators for
your health and aging. Food choices, exercise habits, sleep
patterns, stress levels, negative thoughts, and even exposure to
chemicals affect the telomeres in your body. By taking certain
actions in your life and adopting specific habits and responses,
you can protect your telomeres and live a healthier, vibrant, and
more meaningful life.
PREMATURE AGING | PG. 39
KNOW THIS — When you have short telomeres and your cells
are not renewing, it is one of the main causes of premature aging
and early onset of diseases. No one wants a long disease span!
WHAT TO DO — Imagine yourself aging in a way that is
robust, social, and lively, rather than crippling, lonely, or
dependent. Visualizing this reality changes deep-seated and
unconscious beliefs about aging. It also bolsters your telomeres
and sets a clear goal to achieve starting now.

WHY IS THIS IMPORTANT?   BIG IDEA #2

1. Some people age well while others start an early decline
into aging and illness. It’s easy to blame this discrepancy on
“good” or “bad” genes but the personal lifestyle impact on
genetic wellbeing is profound––and it’s within your control.
2. Stressful situations are an inescapable part of life. However,
it isn’t stressful events but your response to them that directly
affects your telomeres. Practicing beneficial ways of coping
with adverse life events will protect your telomeres.
3. Your telomeres are not just about you. The same influences
on your chromosomes also impact the telomeres of your
family, friends, coworkers, children, and neighbors.
STRESS RESPONSES | PG. 89
KNOW THIS — A threat response tells your body that a
stressful situation is dangerous or intimidating, and keeps
harmful stress-hormones around longer, whereas a challenge
response embraces a stressful situation as emboldening, and
helps you cope, even on a cellular level.
WHAT TO DO — Train your mind to think differently about
stress and to approach a stressful situation, not as an imminent
defeat, but as an obstacle you will overcome.
  BIG IDEA #3
THINK POSITIVE | PG. 110
KNOW THIS — Negative thought patterns such as pessimism,
rumination, distracted concentration, and hostility tend to
shorten telomeres.
WHAT TO DO — Practice mindfulness, “unitasking,” and
self-compassion. If you tend toward depressive thinking,
professional guidance can help you identify and manage
long-term negative thought patterns.
  BIG IDEA #4
EXERCISE REGIMENS | PG. 177
KNOW THIS — Regular, moderate exercise creates healthier
telomeres compared to a sedentary lifestyle. Intense endurance
training is only marginally better than moderate, and extreme
overtraining shortens telomeres.
WHAT TO DO — Engaging in a variety of moderate exercises
will reduce inflammation, improve your mood, reduce stress,
and lengthen your telomeres.
  BIG IDEA #5
DEEP QUALITY SLEEP | PG. 189
KNOW THIS — Getting enough sleep on a consistent
basis, and keeping a good sleep-wake rhythm is essential for
maintaining resilient and healthy telomeres.
WHAT TO DO — Aim for at least seven hours of sleep. If you’re
not a sound sleeper, remove electronic devices from your room
and practice bedtime rituals such as reading, stretching, dimming
the lights, and drinking herbal tea (at least one hour before bed).
  BIG IDEA #6
WEIGHT DISTRIBUTION | PG. 209
KNOW THIS — Weight alone is a poor measure of telomere
health, but where you carry your weight matters. Excess fat
around the stomach and liver indicates poor metabolic health,
which is connected to shortened telomeres.
WHAT TO DO — Look at stomach protrusion and insulin
sensitivity (blood test), rather than the scale, for an accurate
portrayal of your metabolic and cellular health. Don’t cause
your body undue stress by strict dieting.
IF NOTHING ELSE, REMEMBER THIS:
1. If you have resilient telomeres and do what you can to strengthen them, you are more likely to enjoy a prolonged life of vitality.
2. Good stress management is essential to improving mental and emotional wellbeing as well as telomere length.
3. The nutritional choices you make and the fitness you maintain have a direct impact on the length of your telomeres.
  BIG IDEA #7
NUTRITIONAL DIET | PG. 225
KNOW THIS — The foods you eat can cause inflammation,
insulin resistance, and oxidative stress in your body, all of
which create an environment that is bad for your telomeres.
WHAT TO DO — Eat lots of fruits, vegetables, whole grains,
beans, legumes, nuts, seeds, and low-fat, high-quality sources of
protein. Consume foods that are high in omega-3s, minimize
red and processed meat, and avoid sugary drinks.
  BIG IDEA #8
COMMUNITY MATTERS | PG. 256
KNOW THIS — If you feel safe and have trustworthy, helpful
neighbors, clean sidewalks, and green space, these elements
have a positive effect on your telomeres.
WHAT TO DO — Get to know your neighbors in little ways,
like helping to shovel snow or sharing the bounty of your
vegetable garden. Advocate for green space, especially in cities.
  BIG IDEA #9
AVOID TOXINS & POLLUTANTS | PG. 261
KNOW THIS — Exposure to both occupational and home
chemicals have been shown to affect telomere length, either
shortening them or lengthening them at an uncontrollable rate,
which can lead to cancer.
WHAT TO DO — Buy organic food. Use household
cleaning products that contain natural ingredients. Use
personal-care products that are free of harmful chemicals.
  BIG IDEA #10
SYMBIOTIC TELOMERES | PG. 319
KNOW THIS — Your cellular health is a small part in a larger
story. From in utero transmittal, to child-rearing, to your daily
interactions, your telomeres will affect those around you.
WHAT TO DO — Take care of your mental, emotional
and physical health. Promote the wellbeing of your friends,
family, and neighbors through support, communication, and
empathy—even a smile helps.