Age Less / Live More

Recently, my friend returned from a family member's funeral 8 lbs heavier and asked, "What's going on?" Weight gain from stress can be clinically explained by a few different mechanisms. There is emotional eating, where you eat to distract yourself and bury your sorrows, but there is also emotion-induced weight gain, where, during a period of high stress, your psychological state chemically disrupts your hormones. This imbalance can increase (or decrease) hunger and change your body's propensity to store fat. My friend's follow-up question was: "What should I do to lose the weight?" On this week's show, I'll share my advice (food, vitamins, and blood tests) with you. This is by no means a comprehensive solution, but it's a very simple and non intimidating starting point for a journey back to a healthy weight. ------------ Listen & Learn: The plus one/minus one approach to making healthy choices Which vitamins are a smart choice for almost everyone How to see what's actually going on with your body from a blood test ABOUT THE HOST In 2002, I worked for a New York City book publisher doing a job I hated. I drank seven nights a week, abused drugs, and smoked a pack of cigarettes a day. For food, it was pizza and takeout—anything quick and easy to keep me going. No one consciously decides to destroy their health, but over the years, that’s exactly what happened. I was bloated and flabby, unable to sleep without alcohol. My eyes were red and puffy, and I struggled to get excited about anything. I had so much potential, so many opportunities, but when you’re sick and numb to the world, everything feels impossible and uninteresting. Enter yoga. A friend dragged me to a yoga studio, where I suffered through one of the most uncomfortable experiences of my life. In that first class, I was sweating and dizzy, unable to do even the most basic postures. I was the youngest person there, but the way I moved, I felt like I was 90 years old. I couldn’t bend forward, sit cross-legged on the floor, or balance in a tree pose. Looking at myself in the mirror, I remember thinking, “How did I end up in such bad shape?” I hated that first class so much, I knew it was exactly what I needed—so I kept going. People assume yoga classes are meant to be wonderful, peaceful experiences. This is not true. A good class should be the most challenging and uncomfortable hour of your entire day. When you push yourself on the mat, real-life problems become lighter and more manageable almost immediately. Hard yoga = easy life. For the next 380 days, I practiced yoga every single day. While traveling, I used audio or video recordings. If I was in a new city, I’d go to any studio I could find. When my teacher told me to take a day off to rest, I’d ignore the advice and go to a class at another studio. The same way I’d fallen in love with things that were killing me (drugs and alcohol), I’d now fallen in love with something that was feeding me and fueling my growth. And it worked. In six weeks, I lost almost 40 pounds (and had to replace my whole wardrobe). I quit drinking and smoking altogether, and most importantly, I found a renewed passion for life that is truly priceless. I remember walking around New York, still dripping with sweat from class, with a big, stupid grin on my face as if I’d unlocked a special secret. My life was changing. Within six months, I’d quit my job and moved to Thailand. Within a year, I was teaching full-time to packed classes in Bangkok and later, Hong Kong. I opened my first studio in 2006 and that same year began training teachers. To date, I’ve taught more than 30,000 students and trained more than 3,000 teachers in 41 countries. I love my life and my work, and as a result, I’m in better health mentally and physically than I was in my early 20s. YOGABODY was built on practice, sweat, and struggle. It’s the physical manifestation of everything I care about in life, and my greatest hope is that some of my passion for this practice and lifestyle rubs off on you when you walk through these doors. Nothing worth doing in life is easy. Movement is more powerful than meditation. And practice is everything. Nutritional Tip of the Week: Rinse Tea Rinse Rice Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: podcast@yogabody.com  Like the Show? Leave us a Review on iTunes Thanks to our sponsor: Four Sigmatic - makes delicious Mushroom Superfood Blends and Mushroom Elixirs. Four Sigmatic believes in the real magic of functional mushrooms like Reishi, Chaga, Cordyceps, and Lion’s Mane, as well as other superfoods and adaptogens like rhodiola, eleuthero, and schisandra to help us live healthier, more enhanced lives. Visit: FOUR SIGMATIC and use coupon code "yogabody" for 15% off your order. Learn More

I feel I’ve let you down. I’ve hosted pretty much every renowned breathing expert in the world on this podcast, and yet most of my listeners are still not sure exactly how yoga breathing works. On this week’s show, my goal is to break down the fundamentals of yoga breathing in a way that you can easily remember and apply to your practice. ------------ Listen & Learn: How all breathing practices are either water, whiskey, or coffee Why it’s easy to get confused with gurus and brand names Why most of us over-breathe (and what to do about it) Why the most popular breathing techniques tend to be too extreme How to incorporate all three breathing patterns into your life ABOUT THE HOST Lucas Rockwood is a yoga teacher trainer, digital nomad, green food junkie, and serial entrepreneur. With a formal yoga training background in Hot Yoga, Ashtanga Yoga, Gravity Yoga, and the Yoga Trapeze, Lucas has studied with some of the most well-respected teachers on the planet. His most influential teachers (all of whom he studied with personally) include Sri K. Pattabhi Jois, Paul Dallaghan, Alex Medin, Gabriel Cousens MD, and SN Goenka. Lucas founded Absolute Yoga Academy in 2006, one of the top 10 yoga teacher training schools in the world with 2,000 certified teachers (and counting) and courses in Thailand, Holland, United Kingdom, and The Philippines. In search of nutritional products designed specifically for achy yoga students’ bodies, Rockwood worked with senior nutritional formulator, Paul Gaylon, and founded, YOGABODY Naturals, in the back of his yoga studio in 2007. The company has gone from strength-to-strength and is now an internationally-renowned nutrition, education, and publishing organization serving 81 countries. In 2013, Lucas founded YOGABODY Fitness, a revolutionary new yoga studio business model that pays teachers a living wage and demystifies yoga by making the mind-body healing benefits of the practice accessible to everyone. A foodie at heart, Lucas was a vegan chef, and owned and operated health food restaurants prior to diving deep into the yoga world. Lucas is also a highly-acclaimed writer, radio show host, TV personality, business consultant, weight loss expert, and health coach. Nutritional Tip of the Week: Marshmallow Links & References from the Show: FREE download & reference guide Patrick McKeown, The Oxygen Advantage Patricia L. Gerbarg, The Healing Power of Breath Wim Hof, Wim Hof Method Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: podcast@yogabody.com  Like the Show? Leave us a Review on iTunes Thanks to our sponsor: Yoga International, a community of 300,000 students learning about yoga, meditation, and mindful living from hundreds of expert teachers. It has more than 1,000 classes, the most popular of which are 30 Classes in 30 Days Challenge, The Busy Yogi Challenge, and Yoga to Soothe Sciatica with Doug Keller. Yoga International is offering listeners of the Yoga Talk Show a free Essentials of Yoga Therapy course when you sign up for a 30-day trial membership. Learn More

Have you ever used a scalp massager made of long, thin wires? For most people, it causes quite the sensation, sending tingles from the back of their neck down their spine. Or maybe you have this reaction when someone whispers in your ear? This pleasurable response to specific auditory and visual stimuli is known as autonomous sensory meridian response (ASMR), and is likened to meditation. ASMR is exploding on the internet right now because it is deeply relaxing, extremely pleasurable, and can serve to relieve anxiety and depression in some cases. The ASMR movement is mostly made up of YouTubers and DIY fanatics, but there are also a handful of researchers out there gathering information about the real, therapeutic benefits of this response. On this week's show, you'll meet Craig Richard, PhD, the founder of ASMR University. ------------ Listen & Learn: Why ASMR might be helpful to relieve stress and anxiety Why ASMR audio tracks could be more effective than the viral videos online How this deeply relaxing, neck tingling sensation can help you relax ABOUT OUR GUEST Craig Richard, PhD, first learned about ASMR (autonomous sensory meridian response) in 2013, but has been experiencing its triggers and effects since childhood. In 2014, he launched ASMRUniversity.com to encourage and report ASMR research and to provide helpful resources to assist with the further understanding of ASMR. Craig is the cofounder of the ASMR Research Project and has produced several ASMR podcasts. He is a professor in the department of biopharmaceutical sciences at Shenandoah University, School of Pharmacy in Winchester, Virginia and the author of a new book, Brain Tingles, available soon on Amazon. Nutritional Tip of the Week: Chili Peppers Links & References from the Show: ASMR University The ASMR Podcast Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: podcast@yogabody.com  Like the Show? Leave us a Review on iTunes Thanks to our sponsor: Yoga International, a community of 300,000 students learning about yoga, meditation, and mindful living from hundreds of expert teachers. It has more than 1,000 classes, the most popular of which are 30 Classes in 30 Days Challenge, The Busy Yogi Challenge, and Yoga to Soothe Sciatica with Doug Keller. Yoga International is offering listeners of the Yoga Talk Show a free Essentials of Yoga Therapy course when you sign up for a 30-day trial membership. Learn More

When most people think about a strong core, we usually picture six-pack muscles. While that's part of the story, there's much more to it. The deeper core muscles, like the transverse abdominis, multifidus, and the muscles of the pelvic floor—also known as the pelvic diaphragm—play a crucial role. In yoga, the pelvic floor is often an overlooked but essential part of the practice, referred to as 'mula bandha.' Other traditions call it pelvic floor training or pelvic diaphragm work. Today, we'll be exploring hypopressive training, a very accessible and effective methodology that trains the entire group of core muscles. Listen and learn: What the pelvic floor is and how to train it A realistic outlook for correcting incontinence and prolapse The time and training required to see results The difference between isolation and full body core work ABOUT OUR GUEST Trista’s website Trista Zinn is the founder of Coreset Fitness and a specialist in pelvic floor health, focusing on core and postural alignment through her innovative hypopressive training method. She is a personal trainer with over a decade of experience in fitness and wellness, aiming to bring awareness to the importance of core and pelvic floor function for overall health. Trista is known for her work with postpartum recovery and helping individuals address issues like incontinence and pelvic organ prolapse. Like the Show? Leave us a review Check out our YouTube channel

Stress, anxiety, and overwhelm are issues many of us face daily. But the real challenge is knowing what to do when you're wired but exhausted, when worries keep you from being productive, and worst of all, when you can’t fully be present in your own life. Raising awareness about mental health is a great first step, but what comes next? How do you take control of your story, and where do you turn for help or self-help when you need it? Today’s guest is Dr. Nicole Cain, psychologist and author of Panic Proof. She’s here to share her insights and strategies to help us navigate these challenges. Listen and learn: Why we evolved to experience stress and anxiety How it’s on us to take ownership for our story and identify the root cause(s) The challenges of finding mental health support The risks of smile-or-die vs. nihilistic thinking Links Panic Proof Site ABOUT OUR GUEST Dr. Nicole Cain is a licensed naturopathic doctor and clinical psychologist specializing in integrative approaches to anxiety and panic disorders. With over a decade of experience, she combines natural medicine and mental health techniques in her work, including her book Panic Proof, which offers a holistic method to manage panic and anxiety. Like the Show? Leave us a review Check out our YouTube channel

Pop quiz: how many bones in your body can you name? How many muscles? Do you know the difference between tendons, ligaments, and fascia? We are all walking around with a supercomputer between our ears, and our bodies themselves are a biological miracle - and yet we hardly pay them any mind. How strange! On this week’s podcast, we’ll attempt to spark your interest. Listen and learn: About the wonderful world of fascia How we are all mirrors and snowflakes, anatomically speaking The ethical considerations with human dissections and cadavers Links Gil’s site ABOUT OUR GUEST Gil Hedley is an expert in human dissection and anatomy with over 29 years of experience. He is widely known for his pioneering approach to teaching and exploring the body through a blend of science, mindfulness, and embodiment. Like the Show? Leave us a review Check out our YouTube channel

What if you were more present in your life—at work, at home, with the people and projects that mean the most to you? What if you spent less time ruminating about the past and worrying about the future? Wouldn’t that be nice? I think mindfulness is at its peak popularity right now because most of us are so mindless most of the time—doom scrolling, binge watching, and filled with fear, all while missing out on the lives we’ve worked so hard to build. Or maybe that’s just me. My guest this week is a psychologist who has blended cognitive behavioral therapy with mindfulness to achieve remarkable results. Listen and learn: How anyone, even a busy new mom, can learn to add in mindful practices throughout the day How Eastern wisdom can inform Western lives The power of noticing but not welcoming the storm on the horizon The role of mindfulness in managing depression Links: https://www.psych.ox.ac.uk/team/willem-kuyken https://bit.ly/m/MindfulnessforLife ABOUT OUR GUEST Willem Kuyken, PhD, is a clinical psychologist and professor of mindfulness and psychological science at the University of Oxford. He is known for his work on mindfulness-based cognitive therapy (MBCT), focusing on using mindfulness to prevent depression and promote mental wellbeing. He is the author of the book, Mindfulness for Life. Like the Show? Leave us a review Check out our YouTube channel

When you think about healthspan and longevity, your first thought probably isn’t “muscle” - but it should be. Here are just some of the benefits of muscle strength and mass, particularly as you age: increased metabolic rate, improved insulin sensitivity, improved bone density, better joint health, improved balance and stability, cardiovascular health, preserving mobility, improved mental health, reduced risk of sarcopenia, and even enhanced fat loss. On this week's podcast, you’ll meet an exercise physiologist who will help you understand not just the “why” but also the “how” behind strength training.   Listen and learn: The importance of strength training, particularly in later life The difference between Type I and Type II muscles The dangers of lifting - myth vs reality How to get strong without adding bulk Link Dan’s Site ABOUT OUR GUEST Dan van den Hoek is a Senior Lecturer with a PhD in Clinical Exercise Physiology. His academic and professional work focuses on the physiological responses to exercise. Dan is dedicated to bridging the gap between research and practical applications in health and wellness through exercise interventions. Like the Show? Leave us a review Check out our YouTube channel

Fiber is often overlooked in discussions about diet, weight loss, and immunity, but it shouldn’t be. Fiber is essential for digestive health, improving gut motility, and regulating bowel movements. It’s also key for weight management, as high-fiber foods are more filling. Research shows that fiber can reduce LDL cholesterol, potentially lowering the risk of heart disease. Additionally, fiber lowers the glycemic load of foods, helping to prevent metabolic syndrome and related conditions. Fiber also plays a crucial role in microbiome health, acting as a prebiotic to support the growth of beneficial gut bacteria, which positively impacts immune function, mental health, and more. The issue? Most of us don’t eat enough fiber or a wide variety of plants. My guest on this podcast is a gastroenterologist who literally wrote the book on fiber and will share his insights on how to heal your gut. Listen and learn: About fiber, resistant starch, and polyphenols as prebiotics Why you should aim to eat 30 plant foods weekly The importance of colorful plant foods How fiber transforms into anti-inflammatory short chain fats in your gut The reward vs. risks of fecal transplants Links: Will’s site ABOUT OUR GUEST Dr. Will Bulsiewicz, MD, MSCI, is a board-certified gastroenterologist, gut health expert, and New York Times bestselling author of Fiber Fueled. He is the US medical director of Zoe and founder of 38Tera. Like the Show? Leave us a review Check out our YouTube channel

Chronic pain affects hundreds of millions worldwide, with conditions like gastrointestinal issues, back pain, and migraine topping the list. In many cases, psychological factors play a significant role in causing or worsening pain. Despite overwhelming evidence, the mind-body connection is often ignored or dismissed as "all in your head," as though that makes it less serious. My guest this week has dedicated his work to educating both medical professionals and patients on the power of the mind to relieve and even reverse chronic pain. Listen and learn: How adverse childhood experiences can contribute to or even cause chronic pain Why most medical professionals are not trained in psychological triggers for chronic pain How awareness, vocalization, and writing can potentially help The future of pain treatment Learn more at: EndChronicPain.org ABOUT OUR GUEST Dr. David Clarke is President of the Psycho-physio-logic Disorders Association (PPDA), a nonprofit focused on addressing chronic pain through a biopsychosocial approach. He is board-certified in internal medicine and gastroenterology, with an MD from the University of Connecticut and a bachelor's degree in psychology from Williams College. Dr. Clarke is an international lecturer, author, and advocate for non-invasive treatments of stress-related medical conditions. Like the Show? Leave us a review Check out our YouTube channel

The iconic brand Tupperware filed for bankruptcy this week, burdened with over $1.2 billion of debt. They’ve reached a point of no return, where digging out is virtually impossible. In many ways, this mirrors the struggle of those facing severe obesity—a situation where years of weight gain have led to a seemingly insurmountable challenge. Just as companies can file for Chapter 11 and start afresh, people now have a potential reset button with the advent of weight loss drugs like semaglutide. In this week’s podcast, I’ll delve into this rapidly evolving landscape and what it could mean for those facing their own weight loss bankruptcy. Listen and learn: How diabetes drugs are being used for weight loss and why Are diabetics missing out because of this trend? What are the safety concerns and risks of these new drugs? What happens when you stop using them? The risks vs rewards of long-term use Navigating the costs and practical considerations Like the Show? Leave us a review Check out our YouTube channel

Neuroscience might be the final frontier when it comes to the human body. There is still so much to be discovered and understood about memory, attention, and how we learn. My guest on this week’s podcast runs a research lab at UCLA that uses brain imaging and electrical stimulation to see if science can move the needle and unlock our potential. Listen and learn: What memory is and why it’s impossible to isolate in the brain Why some primates have better short-term recall than humans How theta wave stimulation might improve memory The challenges with testing and tracking attention Links Jesse’s Site ABOUT OUR GUEST Dr. Jesse Rissman is an Associate Professor at UCLA in both the Psychology and Psychiatry departments. He is also part of several research centers focused on studying the brain and memory. Dr. Rissman earned his PhD from the University of California, Berkeley, and completed postdoctoral work at Stanford University. His research looks at how the brain supports memory and how we control it, using methods like brain imaging and stimulation. Like the Show? Leave us a review Check out our YouTube channel

You know how old you are, but do you know your biological age? Meaning, are your body and brain younger or older than your chronological years? For anyone interested in slowing down aging and preventing disease and illness, telomeres are an important part of the discussion. These chromosomal caps provide insight into the health or senescence of cells and can provide some limited insight into how well you’re aging. Listen and learn: About the FOX03 gene and its role in longevity The predictive power of telomeres for biological age and longevity Why the enzyme telomerase is a crucial and often missing part of the discussion How longevity is a game of slowing - not stopping - the aging process The importance of lifestyle choices on telomere length Links Richard’s Work ABOUT OUR GUEST Dr. Richard Allsopp is an assistant professor at the University of Hawaii, with a primary focus on the biology of aging, particularly telomere biology. His research investigates the mechanisms of telomere loss and its implications on cellular aging and age-related diseases.  Like the Show? Leave us a review Check out our YouTube channel

Sleep is as vital for life as food, water, and breathing, but knowing its importance doesn’t necessarily provide you with the tools to improve it. What if you toss and turn and can’t sleep until late? What if you wake up five times a night to pee? What if you work night shifts and suffer from jetlag-like symptoms weekly? On this week’s podcast, you’ll meet a researcher whose work is focused on understanding and improving sleep homeostasis. Listen and learn: Why some people don’t operate on a 24 hour clock How certain individuals seem to adapt to irregular work schedules without health problems Sleep pattern changes with aging and what that means for your health The importance of seeing a sleep specialist if you suspect any problems Gizmos vs. lab tech vs. subjective journaling LINKS Dr. Paul’s Lab ABOUT OUR GUEST Dr. Ketema Paul is a professor of integrative biology and physiology at the University of California, Los Angeles (UCLA). His research focuses on the mechanisms underlying sleep and circadian rhythms. Dr. Paul has published extensively on how sleep duration and quality impact health, with a particular emphasis on the role of sleep in metabolic disorders. Like the Show? Leave us a review Check out our YouTube channel

Inside your gastrointestinal tract there are trillions of microbes, about 3 lbs in total, and in terms of absolute numbers, you have more microbial cells than human cells. This collection of bacteria, viruses, and fungi are collectively referred to as your gut microbiome, and at this juncture of human history, most of us struggle with some degree of gut dysbiosis. My guest on this week’s podcast has dedicated his work to the study of gut microbiome and how to fix it when things go wrong. Listen and learn: Why most probiotics haven’t been tested on humans How specific strains are required for specific problems Whether stool tests are really worth it The future of fecal transplants and poop banking ABOUT OUR GUEST Dr. Gregor Reid is a microbiologist whose work is focused on human microbiome and probiotics. He’s authored over 500 scientific publications and is the author of the book, Probiotics: A Story About Hope. Links www.lawsonresearch.ca Like the Show? Leave us a review Check out our YouTube channel

The way we work has changed more in the past four years than it has in the past 20. An estimated 43 percent of Americans are now working at least partially from home, artificial intelligence is making most people at least marginally more productive, and we’re all connected all of the time. This sounds good–or at least exciting–but is it working for you? Are you more efficient? More balanced? More creative? My guest on this week’s podcast wrote a book on efficiency in our modern world, a quickly changing landscape where decade old systems and processes have become obsolete. Listen and learn: How time energy management is now more important that time management Why productivity should be measured in terms of results not total work completed How to break up your day based on your peak creative blocks Why we need to rethink the way we measure and track work Links www.MithuStoroni.com   ABOUT OUR GUEST Dr. Mithu Storoni is a medical doctor, neuroscientist, and author, best known for her work on stress and its effects on the brain. Her books include Stress Proof and her forthcoming title, Hyperefficient.  Like the Show? Leave us a review Check out our YouTube channel

Despite the obvious fact that every woman will experience menopause, support and education on the topic remains embarrassingly sparse. Worse still, misinterpreted studies have left many fearful of hormone replacement therapy and determined to simply white knuckle their way through this transition. My guest on this week’s podcast is an OB-GYN specializing in women’s hormonal health, who’ll help you understand your options. Listen and learn: Why the breast cancer risk of HRT was misinterpreted and remains a false boogeyman How balanced hormones can improve sleep, preserve bone mass, and even provide cardioprotective benefits The reality of patches, creams, sublingual tablets, and ingestions About timelines and planning for the future Links Dr. Liz’s Site ABOUT OUR GUEST Dr. Liz Lyster is a board-certified OB/GYN with over 25 years of experience specializing in hormonal health, wellness, and longevity. She is an acclaimed speaker and author of Go For Great! and Dr. Liz's Easy Guide to Menopause. Like the Show? Leave us a review Check out our YouTube channel

The joint pain market is fraught with wild claims, fringe treatments, and scary interventions. At the same time, whether you’ve got hip, knee, or back pain, there are some truly remarkable mainstream and alternative options you’ll want to consider. But you need to take agency over the process as your decisions can have a huge impact on the quality of your life. My guest on this week’s podcast is a surgeon who takes a holistic and non-surgical approach when possible. Listen to learn: Why hip replacements are so successful compared with other joints How a total hip replacement might be a better option than resurfacing Why knee interventions are more complex and individual How to weigh up your options with injections, cryotherapy, and treatments Why exercise, both strength and cardio, are crucial for joint health Links Professor Lee’s site regenman.com ABOUT OUR GUEST Professor Paul Lee specializes in knee and hip surgeries and is a double board certified surgeon. He has extensive expertise in sports medicine and general musculoskeletal conditions. Like the Show? Leave us a review Check out our YouTube channel

According to the WHO at least 14 percent of people over 60 have a mental health disorder with depression and anxiety at the top of the list. Loneliness, isolation, chronic pain, and diminished health are contributing causes, and unfortunately, many suffer in silence. My guest on this week’s podcast has dedicated her career to geriatric psychiatry and shares her insights into finding peace and joy in later life. Listen and learn: What happens to the aging brain Potential problems with polypharmacology Why mental health medications lose efficacy The power of singing, chanting, music and devotion Links About Helen ABOUT OUR GUEST Dr. Helen Lavretsky is a psychiatrist and professor at UCLA, specializing in geriatric psychiatry and integrative mental health. Dr. Lavretsky is a leading voice in promoting mental wellbeing, particularly in later life.  Like the Show? Leave us a review Check out our YouTube channel

In middle age and beyond, your metabolism changes. It’s easier to gain weight - particularly around your midsection - and it’s very hard to lose it. The same foods that kept you lean when young suddenly cause imbalance. Why? What changed? Aging creates a cascade of changes, but insulin resistance is a key driver that is rarely measured or understood. On this week’s podcast, you’ll meet a health provider whose work is focused on tackling this issue, particularly in older adults. Listen and learn: Why fasting insulin tests are not common but easy to get Why we have less wiggle room, metabolically in middle age and beyond How stress, sleep, and nutrition all play a role in metabolic dysfunction Why your standard blood work might miss insulin resistance Links Dr. Nolte’s Site ABOUT OUR GUEST Dr. Morgan Nolte is a geriatric physical therapist and the founder of Zivli an organization that helps people reverse insulin resistance and lose weight.  Like the Show? Leave us a review Check out our YouTube channel