Dr.

ELIZABETH BLACKBURN &

Dr. ELISSA EPEL’S

THE TELOMERE EFFECT

MEMORIZATION BOOKLET

MentorBox
 WHY YOU NEED TO FILL OUT THIS BOOKLET!

Theory is useless compared to action.

This booklet is what will separate you from everyone else.

The science is unequivocal: Learning Science has shown that retention

increases dramatically when new information is immediately recalled (verbally
or via writing), as well as when it is practically applied to your life.

NOW WHAT? WHAT YOU WILL LEARN

• Watch the video online or on your
USB Flash Card.
• Pause the video as needed to fill out this
booklet.
• Don’t worry about finishing all at once.
Stop. Start. Come back. It’s all up to you.
• Apply the techniques discussed in this
booklet to your life.
• Notice the results. Then double down on
what especially works for you.
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.

NOTE - You do NOT need to read The Telomere Effect to learn and apply its key
points. You should read it, but you don’t have to.
 BIG IDEA #1: PREMATURE AGING
INNER VS OUTER AGE
Everyone ages, but not everyone ages well. Two people
of the same age can feel and look very differently, and
be in very different stages of health. This is something
you probably already know, from conversations with
friends and coworkers, or just from looking in your
own mirror when you wake up in the morning.
What you may not know is that there is a scientific
reason for this phenomenon, deep within your body
at the cellular level. Telomeres, DNA that live on the
ends of your chromosomes and foster cell renewal,
play a large role in the age you feel, how quickly your
physical appearance fades, and when your health
deteriorates. So, a 60-year-old woman with lengthy,
robust telomeres may both look and feel much
younger and more vivacious than a 45-year-old man
whose telomeres are short and frail.
“Control begins with knowledge—knowledge about telomeres
and how their length corresponds to your daily habits and
health.”
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SHOELACE AGLETS
To visualize telomeres, think of the little plastic caps
on the ends of shoelaces. These little plastic tubes,
called aglets, are there to protect your laces and guide
them smoothly through your shoes. When they wear
down and crack, or if they come off, your laces will
unravel and fray. Your shoes will look haggard and
eventually the laces will lose their functionality.
Your telomeres are doing the same work as aglets, for
your cells. If telomeres become too short and worn
down, cells will age prematurely—and as you and
your cells are one and the same—so will you. You
can’t choose the state of the telomeres you were born
with. However, science shows that there are important
and practical ways you can influence your telomeres
and have some control over your cellular wellbeing.
 APPLICATION TO LIFE: ENVISIONING OLD AGE

QUESTION

How do you visualize old age for yourself? Circle all answers that may apply.
a. When I retire, I still want to remain active in the world. I’ d love to volunteer or work part-time doing something I find
fun.
b. I ’ve seen how my grandparents and parents have aged, so I’m ready for the worst. I’ ll probably spend my final years in
and out of the hospital with all kinds of chronic problems.
c. I hope I have lots of children and grandchildren who will keep me young and on my toes.
d. I ’m scared of being dependent on everyone around me and a burden to my loved ones.
e. G
 rowing older is a gift that not everyone gets. I have several role models of successful aging that I look to for inspiration
and motivation.
Of course, some of these responses have negative connotations. And it’s understandable to be both hopeful and
apprehensive about your later years. But if you can visualize the reality you want, this gives you a goal to work
towards, and a concrete reason to bolster your telomeres.

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 BIG IDEA #2: STRESS RESPONSES
THREAT OR CHALLENGE
Chronic, prolonged stress in your life can have a
damaging effect on your cells, but it’s your stress
responses that shorten your telomeres.
There are two different kinds of stress response: threat
and challenge. A threat response tells your body that
a stressful situation is intimidating or dangerous. It
might make you nervous, worried, or even physically
ill. If you’re about to go on a blind date and you feel
nauseous and shaky, you’re agonizing over the outfit
you chose, and secretly hoping the other person
doesn’t even show up—you are having a threat
response to a stressful situation.
A challenge response embraces a stressful situation as
emboldening. It does not necessarily eliminate nerves
or anxiety, but it gives you a sense of excitement and
energy. This is the “good stress” that gives you better
focus, and sets you up to come out of a stressful event
on top. So, imagine that blind date situation again.
Maybe you have some butterflies in your stomach, but
you’re also really excited to meet this new person who
you have a lot in common with, and you’re ecstatic
that your new outfit looks this good. Between the
threat response and the challenge response, can you
guess which one is better for
your telomeres?
“Instead of feeling your body’s stress responses and viewing them
as harmful, a common experience in your brain’s database, you
can think about your body’s arousal as a source of fuel that will
help your brain work quickly and efficiently.”
3
REDIRECTION NOT ELIMINATION
Sports psychologist, Jim Afremow, consults struggling
athletes. He worked with a sprinter who felt that her
main issue was stress. Before a race, her pulse would
soar and her heart would pound in her chest. Rather
than “cure” her of this, Jim coached her to view the
stress as a necessary and positive driving incentive
to perform, not a hindrance. The runner shaved
milliseconds off her hundred-meter time—which for a
competitive runner is massively beneficial.
Your stress response is a constructed, mental reaction
to an external situation. Like the runner, you can learn
to manipulate your reaction. When you encounter
stress, it’s the difference between telling yourself, “I
need this stress to compete/perform” versus saying,
“This is the last thing I need right now, when I have
to compete/perform.” One study that exemplified
this principle looked at students taking the GRE.
Researchers found that those who embraced their
stress as a way to help them succeed actually scored
higher on their tests.
It’s important to note that a challenge response does
not magically lower or eliminate your stress. Instead,
it channels this energy in a positive direction so
that you can face taxing events with excitement and
anticipation, rather than dread. Imagine saying, “I’m
excited!” instead of, “I’m nervous…” the next time
you find yourself confronted with a difficult scenario.
You have the power to alter your mindset with kind
words and confident thoughts.
 APPLICATION TO LIFE: CHANGING THE STORY

THOUGHT EXPERIMENT

Imagine a recent stressful situation in your life, one to which you had a threat response. Think of the narrative that
ran through your head, causing that reaction. Now try to rewrite the narrative, using the stress to your advantage.
I get so nervous before conference calls at work. I feel sick to my stomach and worried I will mess up when I’m talking, or
they will ask me a question to which I won’t know the answer. What if instead I tell myself, “The reason I host these calls
is that I am the expert on this topic”? My associates are calling in from around the world because they are seeking out my
knowledge and guidance.

EXERCISE

Here’s another way to tackle a threat response. In the midst of the stressful event, ask yourself, “Will I care about
this or will this affect my life ten years from now? A year from now? Even a month from now?” This kind of
distancing is a proven path to forming a healthy challenge response.

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 BIG IDEA #3: THINK POSITIVE
TUNE IN TO YOURSELF
Negative thought patterns such as pessimism,
excessive rumination, distracted concentration, and
hostility are counter-productive to actual problem-
solving and efficacy, though they often masquerade
as such. Studies show that persistently reacting in
negative ways to your surroundings and circumstances
can negatively impact your cellular health. For many
people, being a pessimist or a worrywart comes
naturally, and it can be these mental habits that can
be difficult to kick. However, if you learn how to spot
these mental behaviors and redirect them into positive
channels, you will significantly bolster your telomeres.
Get to know your own habits of thinking and try
to temper them and lessen their negative impacts.
You might find it helpful to work with a counselor,
therapist, or psychiatrist to help get perspective on
your mental habits and health. Some anxiety and
depression is hereditary—meaning it’s not just a
matter of personal habits, it’s a matter of genetics—
and there are solutions that can help you with both.
No matter how smart or successful you are, you will
benefit from quality therapy. If cost is prohibitive,
seek out your local community counseling center and
they will assist you. If quality care is your concern,
look for therapists who specialize in treating other
therapists or highly educated individuals. Even a few
brief sessions can be tremendously helpful.
“It is true that telomeres tend to be shorter with negative
thinking. But they may be stabilized or even lengthened by
practicing habits that promote stress resiliency.”
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NEGATIVE MENTAL PATTERNS
Pessimism and hostility are graspable concepts, but
what about rumination, distracted concentration,
and thought suppression? These patterns will look
different for everybody. Ruminating is the act of
rehashing your problems over and over. Spending
every waking hour thinking about your student loan
debt, or about the one bad answer you gave during a
job interview, are examples of ruminating.
Distracted concentration is when multitasking goes
awry. You think you’re being productive at work when
you jump back and forth between answering emails,
creating a budget report for your boss, preparing
PowerPoint slides for a conference call, and writing
up employee evaluations that are due next week, but
you’re actually making yourself more distracted and
are not using your time efficiently.
Thought suppression is when you try so hard to
avoid something that you can’t help but think of it.
Consider a dieter who obsesses over thoughts of a
good donut, or a man who goes to work so intent
on tuning out his marital problems that they are
all he can focus on. These activities are stealthy bad
behaviors. They disguise themselves as constructive or
helpful, but they are actually the opposite.
 APPLICATION TO LIFE: ELIMINATE THE NEGATIVE

QUESTION EXERCISE

Before you can adjust your thought patterns, figure Self-compassion can go a long way for positive
out what they are. Are you a classic pessimist? Do you thinking, and studies show it can increase optimism
exhibit short bursts of hostility to others when you’re and mindfulness. Think of a difficult situation in your
stressed? Are you an over-thinker? Are you always life and follow these steps:
distracted by your problems?
1. S ay whatever expression feels true to your
I know I’m self-critical. I rarely feel confident in the circumstances:
quality of my work and I’m always looking for outside
validation. Even though I’m not overweight, I compare “This is hard.”
the tone and shape of my body to the surfers I follow on “I can’t handle this.”
Instagram. I feel like I’m letting myself and my partner “This is stressful.”
down by being anything less than exceptional and…

2. Acknowledge the reality of your suffering. Be

truthful but sympathetic.

“Suffering is part of life.”

“I’m not alone.”
“A lot of people have these problems.”

3. P
 ut your hands over your heart or somewhere
comforting, maybe over your eyes or clasped
gently in front of you. Take a deep breath and say
something that you need to hear.

“I will accept myself as I am.”

“May I be strong.”
“May I be kind to myself.”

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 BIG IDEA #4: EXERCISE REGIMENS
CELLULAR PAC-MAN
Studies show that those who exercise and promote
cardiovascular fitness have healthier telomeres and
ward off aging longer than those who live a sedentary
lifestyle. If you maintain a realistic level of fitness by
engaging in a variety of moderate exercises, you will
reduce inflammation, improve your mood, reduce
acute stress reactions, and lengthen your telomeres.
Whether you regard exercise as a torture chamber or
a sanctuary, your cells love it and need it. Physical
exercise generates autophagy, which the book
describes as, “The Pac-Man-like process that eats up
damaged molecules.” This clean-up crew reduces
inflammation, increases mitochondria (increased
energy!), and helps reduce oxidative stress. Exercise
also releases endorphins and boosts dopamine,
which makes you happier, calmer, and helps you
sleep better at night. Remember, if you’re sweating
and uncomfortable during your workout, you’re
exchanging immediate comfort for future comfort,
energy, happiness, and health.
“Fear not, you don’t need to be an ironman. Significant telomere
benefits are gained by having a very moderate, achievable level
of fitness.”
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‘HIIT’ THE GYM
A recent study sought to clarify the relationship
between exercise and the length of telomeres. It
looked at 1,200 pairs of twin, which detached the
effects of exercise from genetics. After adjusting for
age and other factors, it was clear that the active
twins had longer telomeres. Further studies show
that sedentariness is harmful to your cells and
metabolic health.
In a small study based out of Saarland University
Medical Center (Homburg, Germany), researchers
were hoping to figure out if certain kinds of exercise
are more beneficial for telomeres than others. They
found two different kinds to be extremely beneficial
in increasing telomerase activity (the enzyme that
makes and replenishes telomeres): moderate aerobic
exercise for 45 minutes, three times a week, for six
months, and high-intensity interval training (HIIT).
It also helps to change up your exercise routine
and incorporate multiple categories of exercise—
everything from biking to gardening to strength
training—in order to increase telomerase activity,
improve telomere maintenance, and avoid boredom!
 APPLICATION TO LIFE: GET MOVING

ACTIVITY

If you like a steady cardiovascular workout with moderate intensity:

Walk or run at about 60% of your maximum ability three times a week for 40 minutes.

If you prefer high-intensity interval training:

Cardiovascular Workout (Running)

Warm up (easy) 10 minutes

Interval (repeat 4 times)

Run (fast) 3 minutes

Run (easy) 3 minutes

Cool down (easy) 10 minutes

If you want a less intense interval workout:

Cardiovascular Workout (Walking)

Interval (repeat 4 times)

Walk fast (on an exertion scale of 1 to 10, do 6 or 7) 3 minutes

Stroll gently 3 minutes

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 BIG IDEA #5: SLEEP
BENEFITS
The benefits of a good night’s sleep are numerous,
which makes the detriments all the more obvious after
you’ve spent a night tossing and turning. Sleeping
soundly and getting enough hours makes you
more alert, regulates your metabolism, and bolsters
your mood and your emotional stability. Scientists
have long conducted studies that have made these
connections. In more recent research, they are also
looking at sleep habits and telomeres. As it
turns out, when your sleep suffers, so does your
telomere health.
Resilient telomeres depend on getting enough sleep
on a consistent basis, and on having good sleep-wake
rhythms. “Good” sleep is a three-part equation:
quantity, quality, and sleep-wake rhythm. Numerous
studies indicate that a minimum of seven hours is the
ideal target for telomere health. However, your body
will tell you if you need in excess of eight to feel your
best the next day. A general rule to remember, if you’re
excessively sleepy during the day, your sleep quality
is probably suffering at night. Those who rate their
own sleep quality as “poor” are more likely to have
short telomeres. Additionally, inconsistent sleep is
problematic. If your sleep clock is disrupted because
you fall asleep and wake up at all hours, it disrupts
telomerase activity too.
“Most of us probably already know we need more (and better)
sleep—the problem is figuring out how to get it.”
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SLEEPING TIPS
It may feel like an unwelcome return to childhood,
but having a clear bedtime makes a big difference.
Make sure your bedroom can get completely dark
at night. Blackout curtains are inexpensive and
abundantly available online. Wearing a comfortable
sleeping mask can also provide this light-blocking
quality, especially if you travel frequently.
Comfortable earplugs help reduce noise from
snoring partners, restless pets, and street traffic.
Blue light from electronic screens has been linked
to poor sleep. Fortunately, there are inexpensive
blue light blocking glasses available, even without a
prescription. Using a pair of these glasses for work
on the computer and phone past sunset can be
surprisingly beneficial. Herbal sleep remedies such
as valerian root, kava kava, gaba, and melatonin may
also help, but make sure to discuss these options
with someone knowledgeable such as a doctor or
pharmacist.
Whether or not you lose sleep because you feel that
you are “too busy” to get to bed on time, you are
coping with chronic insomnia, or you’re suffering
from sleep apnea, there are measures you can take to
correct negative sleep patterns. If stress is keeping you
up at night you can practice mindfulness exercises or
seek help from a professional counselor. You and your
partner need to set boundaries at night and make sure
that getting to bed by a certain hour is a priority.
 APPLICATION TO LIFE: CATCHING Z’s

5 SLEEPING HABITS

Consider implementing any or all of these habits in order to boost your sleep quality:

1. Spend 5-10 minutes in transition: The key here is to calm down an overly active mind by transitioning it into a
state of absorbed attention. Take 5 minutes to read, 5 minutes to meditate, and practice deep breathing.

2. Listen to soothing music: Calming music relaxes your nervous system and your mind. Try light classical music,
a new age spa mix, or even nature sounds.

3. Set a mood for relaxation: Here you are creating a restful and peaceful environment. Use essential oils, light a
candle, and dim the lights. Wear blue light blocking glasses after 8:00pm.

4. Brew warm herbal tea: Do this an hour or more before bedtime (so you aren’t disrupted by bathroom breaks!).
A mug of chamomile, lavender, or rose petal tea will help you wind down.

5. Perform bedtime stretches: Gently roll your head in one direction for 1 minute, and then switch directions.
You can also try forward bends. Sit on your bed with your legs out in front of you, take deep breaths, and slowly
stretch towards your feet, hinging at your waist. Then slowly roll back up to a straight spine. Finally, you can try
“child’s pose.” Kneel, inhale, and bend down at the waist until your head is on the bed, and stretch your arms out
long in front of you. Rest here for a few minutes and breathe deeply. Transition into “shavasana” for an additional
resting pose afterwards.

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 BIG IDEA #6: WEIGHT DISTRIBUTION
APPLES & PEARS
Weight alone is a poor measure of telomere health,
because it does not take into account your muscle-to-
fat ratio, nor does it consider where the fat on your
body is stored. In fact, there are no strong, directly
causal links between weight and telomere length. It
turns out that when it comes to your telomeres, where
you carry your weight matters the most.
Excess fat around the stomach and liver is an indicator
of “metabolic syndrome,” a cluster of conditions such
as high blood pressure and high blood sugar that
can lead to heart disease and stroke. It can also lead
to “insulin resistance,” a pre-diabetic state which
occurs when your cells respond abnormally to
insulin. Excess weight around the organs also signals
shortened telomeres.
“At the end of the day, telomeres tell us not to focus on weight.
Instead, use your level of belly protrusion and insulin sensitivity
as an index of health.”
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DON’T COUNT CALORIES
Studies show that there is no positive correlation
between strict dieting, weight loss, and healthy
telomeres. Belly fat is another story; too much of
it can lead to insulin resistance and indicates poor
metabolic health. If left unchecked, people with belly
fat develop shorter telomeres over the years, which
can then worsen insulin problems. It’s therefore no
surprise that there is a strong connection between
diabetes and short telomeres.
Don’t obsess over BMI, which doesn’t tell you how
much muscle versus fat you have and where it’s stored.
And avoid fasting diets that stress your body out both
mentally and physically, because as we’ve seen, such
stress can have a negative impact on your cellular
health.
 APPLICATION TO LIFE: METABOLIC HEALTH
QUESTION
So, how can you figure out the state of your metabolic
health?
1. W
 hat is your waist-to-hip ratio (WHR)? Are you
apple-shaped, i.e. your stomach is wider than your
hips and thighs? Or are you pear-shaped, with
a narrower waist and wider hips? Greater WHR
predicts 40% greater risk for telomere shortening
over the next 5 years.
2. Have your doctor measure your insulin insensitivity
by testing your fasting insulin and glucose.
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EXERCISE
Dieting may stress your telomeres out, but binge
eating is also harmful. Here is a helpful exercise if
you find yourself struggling with overeating come
mealtime:
1. B
 reathe. Be aware of your entire body and ask
yourself how hungry you are, right now. What
information are you using to answer this question?
(Rumbling stomach and headache for extreme
hunger; boredom or discomfort if you are not
hungry at all.)
2. R ate your physical hunger on a scale of 1 to 10,
with 10 being extremely hungry. Train yourself to
eat before you get to 8. If you’re ravenous, you will
eat a lot, and fast.
3. W
 hen you do eat, fully savor each bite and the
experience of eating.
4. A fter you’ve eaten, pay attention to the physical
feelings of fullness. Rate your fullness on a scale of
1 to 10, with 10 being extremely full. Learn to stop
eating around 7 or 8.
you are
what
you eat
 BIG IDEA #7: NUTRITIONAL DIET

FOOD AS MEDICINE HABITS BUILD HEALTH

It’s no secret that your dietary choices have a huge
influence on your overall health. Oftentimes, you
gravitate toward the foods that you grew up eating,
but that does not mean you are destined to eat that
way forever. Follow what your doctors have been
suggesting for years: eat whole foods and stick to
non-sugary drinks. You’ll be thankful for your
healthier choices during your golden years.
Even if you don’t know all of the technical science
behind it, you probably know the health risks
associated with a poor diet that’s light on nutrients
and whole foods and heavy on sugars, saturated fats,
and processed foods. Heart trouble, weight gain, high
blood pressure, high blood sugar, and even depression
are linked to poor diet.
The foods you eat can also cause inflammation and
insulin resistance, as well as oxidative stress, which
occurs when the free radicals in your body outnumber
the antioxidants. These conditions are dangerous in
their own right and can lead to diabetes, but they
also damage your cells, proteins, genes, and
your telomeres.
Certain vitamins and nutrients bolster cell health and
lengthen telomeres. Luckily there are supplements
available to ensure you get the basic essentials: omega-
3s, vitamins C, B, and E, fiber, antioxidants, and
flavonoids are all associated with longer telomeres.
It’s also a good idea to take quality vitamin
supplements when you aren’t getting enough of a
certain essential nutrient. And of course, you should
avoid key foods (see “Application to Life”) that
would end up on any dietitian’s blacklist.
If making a dietary change feels overwhelming, Dr.
Epel has some tested strategies. Start with small
changes you can build on instead of attempting to
make big, instant changes stick and last (statistically,
they don’t). Mornings are the optimal time to make
lasting changes, don’t leave them to the end of the day
when you’re tired and willpower is low. Try “stapling”
new dietary choices onto preexisting activities, to
make them easier and more familiar. Drink a glass
of water every time you get a refill on coffee or order
a salad to eat before your meal when you go out for
burgers. Little steps build great results.

“Worry less about any particular food item and focus instead on
eating a variety of fresh, wholesome foods. You’ll find yourself
enjoying foods that fight inflammation, oxidative stress, and
insulin resistance, without needing to plan carefully in advance.”

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 APPLICATION TO LIFE: ON THE MENU

TELOMERE-FRIENDLY FOOD CHOICES

Food, Drinks, and Telomere Length

Associated with Shorter Telomeres Associated with Longer Telomeres

Red meat, processed meat, white bread, sweetened Fiber (whole grains), vegetables, nuts, legumes, sea-
drinks, sweetened soda, saturated fat, omega-6 poly- weed, fruits, omega-3s (salmon, arctic char, mackerel,
unsaturated fats tuna, sardines)

High alcohol consumption (four drinks or more Dietary antioxidants, including fruits, vegetables, but
per day) also beans, nuts, seeds, whole grains, and green tea

Coffee

Vitamins

Associated with Shorter Telomeres Associated with Longer Telomeres

Vitamin D (mixed evidence), Vitamin B (folate),

Iron-only supplements Vitamin C and E, Multivitamin supplements
(mixed evidence)

Telomere-Friendly Trail Mix:

• 1 cup walnuts
• ½ cup cacao nibs or dark chocolate chips
• ½ cup goji berries or other dried berries
Optional Additions:
• ½ cup dried unsweetened coconut flakes
• ½ raw or unsalted sunflower seeds
• 1 cup raw almonds

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 BIG IDEA #8: COMMUNITY MATTERS

CREATING CONNECTION NEIGHBORHOODS

Where you live affects your health. It matters whether
you feel safe and have trustworthy, helpful neighbors,
clean sidewalks, and green space. These elements have
a positive effect on your telomeres.
Conversely, if you do not trust your neighbors, live
in fear of your surroundings, experience low social
cohesion on your block, regularly see litter, and feel
stuck in your neighborhood, it puts stress on your
telomeres and contributes to cellular aging.
Dr. Epel suggests three, simple, actionable steps to
strengthten your interpersonal connections (and
telomeres!). Saying “thank you” and expressing sincere
gratitude in other ways to your co-workers, friends,
and family on a daily basis immediately increases
feelings of social cohesion. Being present and attentive
to the people you are interacting with while you
are interacting with them is a rare gift you can give
someone and it helps build trust. Lastly, hugs and
other loving touches releases oxytocin (feel good
chemical) in both of you—it’s a win-win!
In a study based in the Netherlands, 93% of the
sample rated their neighborhoods as generally good.
These were obviously good environments, but the
specific qualities, such as level of vandalism and
perception of safety, showed an association with
telomere length. Surveys conducted in Detroit, San
Francisco, and Hong Kong found that certain features
of urban life—vacant buildings, trash in the streets,
fear of crime, and a lack of access to green space—
were tantamount to shorter telomeres.
Some of these factors are not necessarily in your
control. You can’t always overthrow social stressors—
you may not be in a position to move, and you
can’t choose your neighbors—but you can make
them better through small, intentional actions that
foster kinship in your neighborhood and create
better surroundings for everyone. Work to create an
environment where everyone’s telomeres will thrive.

“Knowing how places and faces affect your telomere health can
be reassuring, or it can be unsettling. But all of us can take steps
to improve the health of our neighborhoods and create positive
social connections.”

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 APPLICATION TO LIFE: MAKE THE GRASS GREENER

QUESTION

What are some actions you can take to address the negative impacts of your social setting?
I can genuinely smile when I pass people on the sidewalk, and actually ask, “How are you doing today?” I can offer the
bounty of my summer garden to my neighbors. I can organize a neighborhood potluck, or volunteer to work at my polling
station on election days. I can make my voice heard at town council meetings and advocate for
green spaces.

THOUGHT EXPERIMENT

Studies show that racism and prejudice have an adverse effect on telomeres. Our brains are programmed to
unconsciously react to people who look different than us. You may view them as strange, uncertain, or even hostile.
However, you don’t have to act on these thoughts, or make considered judgments about others because of them. It
is worth thinking about biases you harbor or assumptions you may make about others, and then spend some time
deconstructing them.

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 BIG IDEA #9: AVOID TOXINS & POLLUTANTS
CANARY WARNING
Everywhere you spend time, from work to the outside
world, and even your home environment, has the
potential for hazardous exposure to chemicals and
contaminants. Scientists have now known for decades
that some of these substances, such as pesticides,
heavy metals like cadmium and lead, arsenic, and
benzene, are detrimental to human health.
However, recent and ongoing research is exploring
the connection between these chemicals and cellular
damage. In particular, studies are revealing that certain
toxins affect telomere length, either shortening them
or lengthening them at an uncontrollable rate, which
can lead to cancer.
Telomeres are your body’s “canary in a coal mine.”
They are susceptible to the pollutants in your
environment, and their length, like a swooning
canary under the influence of carbon monoxide,
signals the degree of your contact with harmful
materials. Certain dangerous chemicals lengthen
telomeres at dangerous rates, while others can shorten
your telomeres.
“More research is needed to fully understand the connection
between these chemicals and cell damage, but in the meantime it
is reasonable to take all the precautions you can.”
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CLEAN LIVING
From the food you buy, to the cleaning products you
use, to the household choices you make, you can
do your homework to figure out how to reduce the
presence of toxins in your home and in your body.
Odds are, you’re probably doing this already—you
just didn’t know it was for the good of your cells! Do
you avoid microwaving plastic containers? Do you
gravitate to organic produce? Do you buy natural
countertop spray because you just like the smell
better? Decisions like this will reduce your exposure to
toxic chemicals.
Natural alternatives such as white vinegar and baking
soda can replace harsh bathroom cleaners. Add some
salt and fresh lemon juice, and you’ve got yourself a
stain remover for your laundry. The Internet is rich
with information on this topic, and Dr. Epel provides
resources in the book, such as www.ewg.org, to
help you inform yourself on safe products to use in
your home and on your body. It can be an awkward
transition if you’re used to buying whatever’s cheapest,
but once you switch, you’ll be happy you did.
 APPLICATION TO LIFE: SHOP SMART & EAT SMART

TIPS ON TOXINS

1. Careful when you turn up the heat on meat. Use ventilation when cooking meat on a grill or gas stove. Try to
avoid exposing the food directly to open flames, and don’t eat any charred pieces.
2. Avoid pesticides by purchasing organic fruits, vegetables, and meat. Better yet, grow your own.
3. Use natural cleaning products. You can find these in the store, or even make them yourself. There is a wealth of
“recipes” online.
4. Research personal care products to make sure your soaps, shampoos, and make-up contain natural and organic
ingredients that are free of harmful chemicals.
5. Purchase house plants that purify the air, such as Boston ferns, peace lilies, and English ivy.

AN IMPORTANT LIST OF TELOMERE TOXINS

Chemicals Linked to Shorter Telomeres: Heavy metals, such as cadmium and lead

Chemicals Linked to Longer Telomeres (Long telomeres in these conditions indicate a possible risk of
uncontrolled cell growth and some forms of cancer):

• Dioxins and furans

• Arsenic
• Particulate matter
• Benzene

PCBs Chemicals Linked to Shorter Telomeres (Agricultural pesticides and lawn products):

• alachlor
• metolachlor
• trifluralin
• 2,4-dichlorophenoxyacetic acid (also known as 2,4-D)
• permethrin

Mostly no longer produced but still present in the environment: toxaphene

DDT Chemicals Linked to Shorter Telomeres: Polycyclic aromatic hydrocarbons (PAHs)

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 BIG IDEA #10: SYMBIOTIC TELOMERES
CELLULAR SUPERHERO
We’ve discussed many ways in which your telomeres
can be affected by external influences. Now it’s time to
consider how you might be affecting somebody else’s
cellular health. Consider the people around you, the
people you care about and whose wellbeing you value,
from your own children to your next-door neighbors.
How much support do you provide when these
individuals are experiencing stress? How nurturing are
you? How often do you express love, encouragement,
and care?
You can cultivate a positive environment, whether
it’s at home, in your city, or at work. You should
engage in the kind of interactions and behaviors that
you would like to receive. Telomere health is a very
symbiotic concept. What’s good for your telomeres
is good for your children, your community, and for
all people around the globe. When we all engage in
societal stress reduction, we all win. When we all
engage in the kind of habits and actions that destroy
our cells and shorten our health spans, we all lose.
Take care of your mental, emotional, and physical
health. Promote the wellbeing of your friends, family,
and neighbors through support, communication,
empathy, and smiles.
“Telomere science offers molecular proof of the importance of
societal health to our individual wellbeing. We now have a way
to index and measure the interventions we create to improve that
health. Let’s get started.”
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MACRO & MICRO
Our bodies are direct reflections of our life
experiences, beliefs and surroundings. You may not
understand exactly how it all works together, but now
you know more than you did when you started. Dr.
Epel, Dr. Blackburn and MentorBox want to issue
you, yes you reading these words right now, a friendly
challenge: now that you know the best ways to protect
your telomeres and extend your health span, what are
you going to do with your many years of good health,
energy and wisdom? What legacy do you plan
on leaving?
Every day you wake up, you have an opportunity to
make a positive difference in someone’s life. Some
days that difference may feel smaller than others, but
trusting communities of healthy people do not spring
up overnight or accidentally—like all good things—
they take time.
Your cellular health is directly connected to the
environment you create and live in—be that one of
salubriousness abundance or dysfunctional detriment.
Maintain your telomeres and support the telomeres
of others by eating mindfully, practicing compassion,
cultivating connection, and staying active throughout
your long, happy, and healthy life.
 APPLICATION TO LIFE: ACTION & SUPPORT

QUESTION

Consider all the things you’ve learned about your cellular wellbeing. What works and what doesn’t? Big changes
that happen overnight are unsustainable. Small, persistent changes are durable and enduring. Can you name three
realistic things you can do to work on your telomere health?
1. Start taking walks around town a couple nights a week.
2. Organize a neighborhood cookie (or fruit) exchange this Christmas.
3. Turn off my work phone at night so I’m not always distracted by emails.

THOUGHT EXPERIMENT

Studies show that interpersonal relationships can bolster your telomeres when the outside world is unsympathetic.
Think about your spouse/partner, friends, family, neighbors, and co-workers. Consider the support you get from
these groups and the safety you feel in their presence. Think of ways you can “show up” for these people, cultivate
connections, give mutual support, and express gratitude.

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MY OWN NOTES

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MY OWN NOTES

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MY OWN NOTES

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