122. Stress Your Way to Better Health with Hormesis

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They require mental endurance that carries over into other areas of life, helping us handle stress more effectively. Imagine a world where controlled stressors don't just challenge us, but actually make us healthier, more resilient, and even slow down the aging process. It might sound surprising, but... Hey guys, welcome back to the Ultimate Human Podcast.

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I'm your host, human biologist, Gary Brekka, and today we're going to explore the powerful concept of hormesis, or what's sometimes called good stress. You've heard me talk about this all the time. So imagine a world where controlled stressors like cold plunging, fasting, or sauna sessions don't just challenge us, but actually make us healthier, more resilient, and even slow down the aging process.

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It might sound surprising, but that's exactly what hormesis is all about. This process activates our body's natural adaptive responses, boosting mood, speeding up cellular repair, and even helping us feel and function our best. So let's break down how these simple strategic practices can supercharge our mental, physical, and cellular health. To kick things off, I want to ask a powerful question.

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What if small doses of stress could actually make us stronger, sharper, and even extend our lifespan? Today, we're unlocking the science of hormesis, which involves these short controlled moments of stress, like cold exposure, intermittent fasting, or intense workouts. These aren't random challenges. They're science-backed practices designed to boost our resilience and overall health.

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You know, one of my favorite sayings is that aging is the aggressive pursuit of comfort. So let's start by defining hormesis itself. Hormesis is essentially our body's adaptive response to moderate controlled stressors.

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Whether it's a shift in temperature, a dietary adjustment, or a physical challenge, these small stressors prompt an adaptive process in our cells and tissues, making us more resilient and improving our functionality. It's a concept that flips the conventional thinking about stress on its head.

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Rather than being harmful, intentional mild stressors can help us build mental and physical toughness, increase our energy, and even promote longevity. And this response is happening at a deep cellular level. Think of hormesis like a workout for your cells. When they're exposed to controlled stress, they adapt and they become stronger, preparing you to handle future challenges more efficiently.

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This is known as the hormesis effect or a hormetic response. When we introduce mild stresses, it triggers a series of cellular processes that deliver long-term benefits like slowing down aging, strengthening health, and boosting resilience. Now let's talk about what we mean by good stress.

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This type of stress is all about introducing small, controlled challenges to our bodies, like a cold plunge, a few hours of fasting, or a short, intense workout. These activities don't push our bodies past their limits. Instead, they encourage growth and adaptation. When we introduce stressors like these, our body experiences a temporary disruption in its balance, known as homeostasis.

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This disturbance activates cellular defense mechanisms and it kicks off a repair process and works to restore our stability. So over time, these responses strengthen our body's ability to handle bigger challenges, building resilience not just in one area, but across multiple systems essential for overall health.

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Let's dig a bit deeper and look at some specific examples of hormetic stressors and the unique benefits they bring. First, cold exposure. Think of a cold shower or an ice bath. Now, it may feel uncomfortable, but the benefits of cold exposure are profound.

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When you expose your body to cold, it increases levels of endorphins and norepinephrine, which actually elevate our mood, reduce feelings of stress. So research also shows that cold exposure can lower our cortisol levels, our body's primary stress hormone. And this helps us build mental toughness and resilience over time. Next, we have heat exposure, like what you experience in a sauna.

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Regular sauna sessions can improve cardiovascular health by enhancing blood flow, reducing blood pressure, and decreasing inflammation. These combined effects lower the risk of cardiovascular disease. Studies have even found that regular sauna sessions can increase growth hormone levels, supporting muscle growth, bone density, and having a healthy body composition.

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Then there's intermittent fasting and caloric restriction. While not for everybody, these are powerful ways to activate hormetic responses in your bodies. Fasting improves insulin sensitivity, which actually supports better blood sugar control. helps with our cholesterol levels, and our triglyceride management, which is a measure of our blood fat.