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Molecular biologist Elizabeth Blackburn shared a Nobel Prize for her research on telomeres — structures at the tips of chromosomes that play a key role in cellular aging. But she was frustrated that important health implications of her work weren’t reaching beyond academia.

So along with psychologist Elissa Epel, she has published her findings in a new book aimed at a general audience — laying out a scientific case that may give readers motivation to keep their new year’s resolutions to not smoke, eat well, sleep enough, exercise regularly, and cut down on stress.

The main message of “The Telomere Effect,” being published Tuesday, is that you have more control over your own aging than you may imagine. You can actually lengthen your telomeres — and perhaps your life — by following sound health advice, the authors argue, based on a review of thousands of studies.


“Telomeres listen to you, they listen to your behaviors, they listen to your state of mind,” said Blackburn, president of the Salk Institute for Biological Studies in La Jolla, Calif.

Telomeres sit at the end of strands of DNA, like the protective caps on shoelaces. Stress from a rough lifestyle will shorten those caps, making it more likely that cells will stop dividing and essentially die.


Too many of these senescent cells accelerates human aging, the pair say. This doesn’t cause any particular disease, but research suggests that it hastens the time when whatever your genes have in store will occur — so if you’re vulnerable to heart disease, you’re more likely to get it younger if your telomeres are shorter, said Epel, director of the University of California, San Francisco’s Aging, Metabolism and Emotions Center.

“We can provide a new level of specificity and tell people more precisely with clues emerging from telomere science, what exactly about exercise is related to long telomeres, what exact foods are related to long telomeres, what aspects of sleep are more related to long telomeres,” Epel added.

Other researchers in the field praised Blackburn and Epel’s efforts to make telomere research relevant to the general public, though several warned that it risked oversimplifying the science.

“I think it’s a very difficult thing to prove conclusively” that lifestyle can affect telomere length and therefore lifespan, said Harvard geneticist and anti-aging researcher David Sinclair. “To get cause-effect in humans is impossible, so it’s based on associations.”

Judith Campisi, an expert on cellular aging at the Buck Institute for Research on Aging in Novato, Calif., said the underlying research is solid. “If you have a terrible diet and you smoke, you’re definitely shortening your life, and shortening your telomeres,” she said.

Short telomeres increase the likelihood of cells becoming senescent and producing molecules that lead to inflammation, which she said is a huge risk factor for every age-related disease. “So there is a link there,” Campisi said, “it’s just not this exclusive magic bullet, that’s all.”

Cells can age in different ways, so someone could have lots of aging cells but normal-looking telomeres. “If all aging was due to telomeres, we would have solved the aging problem a long time ago,” she said.

Blackburn & Epel
Elizabeth Blackburn (left) and Elissa Epel, authors of “The Telomere Effect.” Digital Natives

In a telephone interview from her publisher’s office in New York, Blackburn said the best part of the telomere research is that it’s quantifiable, giving people more specific direction than the advice your mother may have given you to get off the couch and exercise.

“Your mother didn’t tell you if you had to run marathons every week, or if three to four times a week is enough,” she said. Telomere research suggests that extreme exercise isn’t necessary to live healthier longer.

Also, Blackburn said, her research suggests that lengthening telomeres with medications could be dangerous — that lifestyle changes are far safer than a pill.

One surprise from the research: You don’t actually need a full eight hours of sleep to benefit your telomeres. Seven is enough, as long as you feel well-rested. “That’s something quite useful, so people won’t lie awake fretting that they’re not getting eight hours,” Blackburn said.

One of the challenges with telomere research is that most studies measure the length of telomeres in blood cells. But it may be that the liver is aging faster or slower than the blood — we’re not all one age throughout, Campisi said.

By measuring telomere length in the blood, “what you’re really reporting on is the capacity of immune stem cells to function well,” said Matt Kaeberlein, who studies the molecular basis of aging at the University of Washington. “What this may be really telling us is the immune system may be particularly sensitive to lifestyle and environmental factors.”

Kaeberlein said he’s only at the periphery of telomere research, but is skeptical about the predictive value of shorter versus longer telomeres.

“It’s not at all clear whether the methods are quantitative enough or of high enough resolution to really make those kinds of arguments,” Kaeberlein said. “I think it has the potential to be a biomarker predicting health outcomes, but I don’t know that I would feel comfortable saying people should make lifestyle changes based on a measure of their telomere length,” he said.

Sara Gottfried did. A Harvard-trained gynecologist in Berkeley, Calif., she said a test of her telomere length put her 20 years beyond her biological age, and shocked her into action.

“It was an interesting anecdotal experiment,” said Gottfried, whose examination led to a book, due out in March, called “Younger: A Breakthrough Program to Reset Your Genes, Reverse Aging, and Turn Back the Clock 10 Years.” “It organized my thinking around the levers of health span — food, sleep, exercise, lean body mass, stress — how so many of us are in a failure state, which I think accelerates aging.”

  • Very interesting information in this article on Telomeres and our daily life habits. This article has incited my interest in Telomeres. I would like to purchase and read the book , “The Telomere Effect”. Thank you for sharing this information.

  • My name is Stacey MacQuinn. I am today just learning of this telemeres. I am very interested in finding out more. I am on a tight budget right now so I cannot afford the testing. Is there anywhere you could refer me too? I am in Hartford CT area. Thank you for your time,Stacey MacQuinn

  • Bit of a controversial article about the benefits of longer Telomeres; I would like a scientist to tell me that Telomerase doesn’t have an effect on Telomeres by increasing their length! If a person working on research tells me that my health span will benefit by doing certain things then I would rather believe that person than believe a scientist that says there is no proof. If it has been seen to increase Telomeres than that’s good enough for me. After reading “The Telomere Effect.” It just seems like common sense to heed the advice. What have you got to lose, nothing, only gain a better life even if it doesn’t work. I believe it does anyway. If we didn’t have Telomerase we would surely die younger as what would counteract the stress we go through. Blackburn and Epel to me are right to publish this book.

  • Keep up the good work on telomeres and supplements and other activities that reduce aging and cancer

  • please ,please wherecan i purchase th new book on tolemers by elizabeth blackmore and eliza epel

  • Tch. You guys have to try harder. Go through the list of vitamins, enzymes, and co-enzymes and you will find a real cause of most ageing. You can now buy it off the shelf. Add in the idea that many are fat soluble and they may be scavenged by hard working muscles to the detriment of non-muscle cells and you will be on your way to a much healthier and younger body. Caution, you reverse age the same way that you aged. So it is muscles first and everything else second.

    • Thanks, Ed-the-grocer, who is probably not an actual scientist but probably reads litany of stuff on the internet

  • Telomere at a chromosome end has different systemic function than the other at the other end. The chromosome formation obeys the sequence of vital cycle, as saw at the Matrix/DNA formula, so, the initial telomere is about genesis and the final is about death by entropy.

  • Ahem. It’s BOTH. Genetics and epigenetics. Subject and field. Concept and context. Nature and nurture. The degree of interplay isn’t additive either, its geometric or even fractal (reiterated), and relative influence may not be the same in all organism or contexts.

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