You know the old saying, “What doesn’t kill you makes you stronger”?
It’s weird and fascinating stuff, and one of the hottest areas of longevity research right now.
It’s all about the specific stressor and the dose.
(Spoiler:Intermittent fastingis a hormetic stressor.)
Let’s dive into the science (it’sreallycool, we promise!
); plus ways to strategically stress yourself out.
What is hormesis?
The health-enhancing stress you need in your life.
Hormetic stressors, on the other hand, are controlled, acute stressors that trigger healthy adaptive responses.
What does this look like in real life?
But how does it actually work?
Pretty cool, but how does it work?
Surprisingly, oxidative stress seems to be one of the big underlying mechanisms.
So, by stimulating mitochondrial biogenesis, you’re free to enhance both short- and long-term health.
(Transcription factors are proteins that bind to DNA to activate genes.)
The presence of free radicals prevents Nrf-2 proteins from breaking down as quickly.
Nrf-2 is just one example of how hormesis boosts health.
6 ways to strategically stress your body and reap the health benefits.
Don’t worry, you don’t have to go on a multiday fast or start doing cryotherapy.
You’re also activating fast-twitch muscles, which may bebeneficial for longevity.
Keep yourself balanced by alternating them with slower, restorative workouts likeyoga, and muscle-building workouts likestrength training.
Incorporate breathwork into your routine.
you could do this when you’re sitting at your desk or lying in bed.
Get out of your temperature comfort zone.
Both heat and cold exposure have also been associated with mitochondrial biogenesis.
Eat lots of colorful plant foods.
Even phytonutrient-rich plant foods can activate your healthy hormetic stress responsethe term for this isxenohormesis.
Typically, plants exposed to more stress in their environment will produce the highest levels of these beneficial compounds.
A good general rule:Look for bright colors.
Experiment with intermittent fasting.
Intermittent fastingputs your body into a perceived state of stress due to temporary nutrient deprivation.
Consider confining your eating to an eight- or 10-hour window, or try afasting-mimicking diet.
Engage in mentally stimulating and challenging activities.
If you feel helpless, the stressor becomes toxic.
Beware, you’re able to have too much of a good stressor.
Certain things like eating a colorful, nutrient-rich diet are always a great idea.
Consider taking it easy the week before your period, too.
Bottom line.
Hormesis is proof that healthy stress does exist.
