The Power of Hormesis: Stress as a Catalyst for Strength
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Did you know? Our ancestors' ability to survive extreme conditions—like food scarcity or physical stress—helped shape a phenomenon known as 'hormesis.' This process suggests that small doses of stress, such as exercise or fasting, can actually strengthen the body over time, just as our early ancestors became more resilient by overcoming harsh environments.
In last week’s article, we explored the concept of the Cell Danger Response (CDR), a crucial physiological mechanism that the body initiates in response to acute stressors such as trauma or illness. This response protects the body by shifting it into a defensive mode, limiting damage and allowing for recovery. However, when this stress response is prolonged—due to chronic illness or environmental pressures—it can become maladaptive, impairing long-term health. Understanding the intricacies of CDR is fundamental to appreciating how we must manage stress in general.
This week, I want to expand on a more nuanced but paradoxical idea: hormesis. The term refers to the concept that small, controlled doses of stress can lead to beneficial adaptive responses that bolster health, improve resilience, and extend longevity. It’s easy to assume that stress is inherently damaging, but in evolutionary terms, moderate stress is, in fact, essential for growth, adaptation, and survival.
The idea of hormesis is not just theoretical—it is a biologically ingrained principle that has been fine-tuned over eons of evolutionary history. In fact, the very survival of our species—and that of countless organisms—has depended on small doses of stress that, in turn, triggered biological resilience. To understand how hormesis works, we must first look to the past—specifically, to the environments our ancestors navigated.
Hormesis: Stress in Small Doses
Hormesis, broadly defined, refers to the concept that exposure to low doses of potentially harmful agents or stressors can provoke beneficial effects on biological systems. This principle extends beyond humans to encompass plants, animals, and microorganisms. For example, plants respond to environmental stressors—such as drought, cold, or physical injury—by triggering biochemical pathways that enhance their resilience and promote survival, In fact, the polyphenols found in the bright, colorful plants we eat are protective antioxidant compounds that arise in response to stress, strengthening the plant's ability to withstand future challenges (Tollefson et al., 2017).
In animals, hormesis also plays a vital role in survival. The process is evident in the way some animals manage environmental extremes, such as temperature fluctuations or scarcity of food. Certain species of mammals, such as those that hibernate, undergo dramatic metabolic shifts to survive in conditions of severe cold or food deprivation.
For humans, moderate doses of physical stress have been a central component of our evolutionary success. Early humans lived in environments fraught with peril and uncertainty. The threats they faced were acute—predators, famine, injury, and when these stressors were surmountable, they activated powerful biological responses that promoted survival and adaptation.
Consider the physical stress of regular movement. Our ancestors did not have access to modern conveniences like cars or sedentary workplaces. Instead, daily survival meant hunting, gathering, walking for hours and warding off predators or enemy tribes. These daily physical exertions induced a form of hormesis, as the body adapted to improve strength, cardiovascular function, and endurance. Research has shown that regular physical stress (exercise) induces mitochondrial biogenesis—essentially increasing the efficiency and number of energy-producing cells in the body (Gómez-Cabrera et al., 2008). This cellular adaptation helped early humans not only survive but thrive in harsh environments.
Intermittent fasting, a form of mild stress, is a powerful example of hormesis at work. While it has become a popular trend in modern health circles, the practice of fasting was an intrinsic part of human survival. Early humans often faced food scarcity, and during these times, fasting triggered autophagy—a vital cellular process that clears out damaged cells and stimulates the regeneration of new, healthy ones (Morselli et al., 2010). This adaptive response, a product of evolution, was essential for survival in environments marked by unpredictability and resource fluctuations. Through periods of fasting, the body developed mechanisms that not only helped it endure adversity but also promoted overall resilience.
Furthermore, extreme temperatures and environmental changes have also been sources of hormetic stress throughout history. Ancient cultures living in cold or extreme climates developed cold-adaptive responses to stay alive, such as the production of brown adipose tissue, a specialized fat that burns energy to generate heat (van der Lans et al., 2013). Even today, exposure to hot and cold, practiced through techniques like cold plunges, cryotherapy, or sauna therapy can increase metabolism and enhance immune function.
While ancient stressors were essential for human survival, the modern world presents a unique challenge. We still face stress, but now it often takes the form of chronic, artificial stressors that don’t provide the same opportunity for adaptation.
Restoring Resilience: A Holistic Approach
When it comes to rebuilding resilience, the process is as much about restoring homeostasis as it is about cultivating strength through controlled stress. In this context, hormesis can be a key tool, but the body first needs to reach a baseline of health from which it can handle the challenges ahead.
The first step in this healing journey is nutritional rehabilitation. When we’re dealing with chronic illness, our bodies can become depleted of essential nutrients, and it’s crucial to restore balance. But here's the catch: nourishing your body doesn’t mean simply filling it up with food. It’s easy to be overfed and still undernourished. What the body really needs are the right macronutrients—things like clean protein, healthy fats, and unrefined carbohydrates—as well as vitamins and minerals that support everything from energy production to immune function. Many people with chronic health conditions have significant deficiencies. Restoring these nutrients is key to helping the body reset.
Once your body is adequately nourished, it can handle stress more effectively. One of the best ways to build resilience gently is through time-restricted eating. This approach—simply limiting the hours in the day when you eat—helps your body activate autophagy (a kind of “cell cleanup”), improve your mitochondria (the energy powerhouses of your cells), and boost insulin sensitivity. And it doesn’t have to be extreme. You don’t need to starve yourself; simply giving your body a break from constant eating helps it function better (Longo et al., 2015).
Time-restricted eating can be as simple as having three balanced meals a day without snacking in between. Constant snacking keeps your insulin levels up, which can interfere with your metabolism and contribute to things like weight gain and insulin resistance over time (Ludwig et al., 2018). Giving your body those breaks between meals helps it burn fat, repair cells, and optimize metabolism.
I’m not advocating for fasting, especially for those already dealing with chronic illness. Instead, time-restricted eating offers a gentler approach that still gives your body many of the benefits associated with fasting, while making sure you're getting the nourishment you need.
In addition to dietary practices, movement remains a cornerstone of resilience. Contrary to popular belief, exercise need not be intense to yield significant benefits. Low-impact activities—such as walking, swimming, rebounding, or stretching—can help to restore mobility, reduce inflammation, and stimulate mitochondrial repair. These forms of movement, particularly when done consistently, can promote the kind of systemic adaptation required for resilience.
However, these strategies must be integrated gradually, respecting the body’s needs for recovery. While stress in small, controlled doses is essential for building resilience, recovery is just as vital. It is the balance between the two that allows for optimal healing.
Rewiring the Brain for Healing
An often-overlooked yet critical element in resilience is the state of the nervous system. The autonomic nervous system plays a central role in how we manage stress and navigate health challenges. The autonomic nervous system consists of two primary branches: the sympathetic branch, which governs the “fight or flight” response, and the parasympathetic branch, which regulates “rest and digest” functions. Together, these systems help the body maintain a delicate balance between alertness and relaxation.
However, chronic illness, ongoing stress, and trauma can result in dysregulation of the autonomic nervous system, particularly through overactivation of the sympathetic branch. This imbalance disrupts the body’s ability to return to a state of calm and repair, as the body remains in a heightened state of vigilance that impedes recovery. Dr. Stephen Porges' Polyvagal Theory offers profound insights into this process and the role the vagus nerve plays in the regulation of these responses.
The Polyvagal Theory and the Role of the Vagus Nerve
The vagus nerve regulates key physiological responses to stress, including heart rate, respiratory rate, and digestion. More critically, it is integral to the body’s ability to feel safe, socially connected, and capable of self-regulation. Through its influence on the social engagement system, the vagus nerve allows individuals to recover from stress and trauma by fostering a sense of safety and connection with others (Porges, 2011).
When the vagus nerve operates effectively, it helps promote relaxation and healing by reducing the physiological impacts of stress. However, chronic stress, trauma, and exposure to environmental toxins can impair vagal tone. As a result, the body struggles to return to a balanced state, making it difficult to recover from illness or injury.
Understanding Nervous System Imbalances
A range of factors can lead to nervous system dysregulation, including physical and psychological trauma, exposure to environmental toxins, and chronic illness. Childhood trauma can lead to long-term alterations in the nervous system, leaving individuals more vulnerable to stress and mental health challenges. The ACE study demonstrates that adverse childhood experiences, such as abuse, neglect, and dysfunctional home environments, are strongly associated with long-term mental and physical health issues, including an increased risk of anxiety, depression, and chronic disease (Felitti et al., 1998).
In addition to psychological trauma, physical stressors like toxin exposure—whether from heavy metals, pesticides, or mold—can also significantly disrupt the functioning of the nervous system. Research has shown that mold exposure, specifically the presence of mycotoxins, can have a profound impact on brain function, leading to brain fog, anxiety, insomnia, and intolerance to stress (Baxi et al., 2013). These disruptions are often compounded by chronic illness, such as autoimmune diseases, which can contribute to sustained inflammation, further impairing nervous system regulation (Lloyd et al., 1990).
The Power of Neuroplasticity
Fortunately, the nervous system is capable of significant change, a process known as neuroplasticity. Neuroplasticity refers to the brain's ability to reorganize itself by forming new neural connections in response to experience, learning, and injury (Kolb & Gibb, 2011). This remarkable ability allows the brain to adapt and recover from stress, trauma, and illness. For example, the brain can strengthen neural pathways associated with relaxation and healing, helping to counteract the impact of dysregulation caused by trauma or chronic illness.
One promising approach for addressing nervous system dysregulation and enhancing resilience is limbic retraining. Limbic retraining involves techniques designed to "retrain" the brain’s emotional and physiological responses to stress by leveraging neuroplasticity. Programs such as the Dynamic Neural Retraining System (DNRS), the Gupta Program, and Primal Trust utilize neuroplasticity principles through guided visualization, breathwork, and mindfulness techniques. By retraining these neural pathways, individuals can improve vagal tone and restore balance to the nervous system, promoting healing and recovery.
The Paradox of Comfort
“We are living progressively sheltered, sterile, temperature-controlled, overfed, underchallenged, safety-netted lives.” Michael Easter
In the modern world, comforts such as technology, security, and convenience have undeniably improved our quality of life. However, they may also be eroding the very resilience that once allowed us to thrive. Michael Easter, in The Comfort Crisis, argues that the creature comforts we enjoy today are in fact weakening our adaptive capacity. Unlike our ancestors, who faced harsh physical challenges like hunting, foraging, and surviving the elements—stressors that forced the body to adapt—today’s challenges are often invisible and more insidious.
Easter’s central point is that discomfort was not only inevitable for our ancestors, but essential for their resilience. These physical challenges, whether through exertion or exposure to the heat and to the cold, spurred the body to adapt and grow stronger. Today, however, we encounter stressors that do not trigger the same positive adaptive responses. Environmental pollutants such as pesticides, microplastics, and electromagnetic fields (EMFs) disrupt our biology, promoting inflammation, hormonal imbalances, and chronic diseases. These modern pollutants impair our natural resilience, leaving us weaker and less capable of recovery.
In parallel with the physical stressors of modern life, we are also increasingly attuned to emotional and psychological stress. While fostering emotional safety has become a priority in contemporary society, this focus comes with a potential downside. Psychologist Esther Perel’s work on relationships and emotional resilience sheds light on this dynamic. She argues that emotional safety, while crucial, can also limit our emotional growth if we overprotect ourselves. By emphasizing the need to protect people from emotional discomfort, we inadvertently diminish our capacity to handle life’s inevitable relational challenges. Conflict, vulnerability, and tension—when managed well—are opportunities for emotional growth, not threats to be avoided. Perel suggests that engaging with discomfort in relationships and personal life is key to deepening connection and strengthening resilience.
This need for emotional resilience is particularly important in the context of chronic illness or the Cell Danger Response. When dealing with these issues, safety must come first. The body and nervous system need to feel secure before they can engage with the challenges required for healing. In these situations, protection is crucial to help the system stabilize. However, prolonged safety without reintroducing discomfort can become counterproductive. While safety is essential as the first step, the ultimate goal is not to stay in a state of protection, but to gradually reintroduce challenges that promote resilience.
Both Michael Easter and Esther Perel emphasize the vital role of discomfort in cultivating resilience. Easter argues that we must intentionally seek out discomfort—whether through physical exertion or mental challenges—to foster growth and adaptation. This doesn’t mean subjecting ourselves to excessive stress, but rather embracing the right kinds of challenges that promote strength and flexibility. Perel’s perspective aligns with this, highlighting that emotional discomfort, such as conflict and vulnerability, should not be avoided. Instead, engaging with these challenges, when approached with care, can enhance our emotional resilience and deepen our capacity to navigate life’s inevitable stresses.
Restoring Health
In a world rife with invisible stressors—ranging from environmental pollutants to emotional strain—our resilience is constantly tested. The principle of hormesis teaches us that, when applied appropriately, stress can be a powerful tool for growth and healing. However, true resilience isn’t something that happens automatically; it requires a thoughtful, individualized approach that acknowledges the unique needs of your body and nervous system.
If you're living with a chronic health condition, you’re likely all too familiar with the frustration of dealing with mysterious symptoms without clear answers. As a functional nutrition practitioner, my approach centers on identifying and correcting imbalances at the root through advanced functional testing and a comprehensive onboarding process.
The Better Health Bundle is the ideal starting point for those who want to understand their current health status and get clear, actionable insights. This package provides a thorough assessment of your symptoms, health history, and laboratory results to formulate a comprehensive plan to restore balance.
For those who are ready to address their health issues more deeply, Reclaim Your Resilience offers a four-month, high-support coaching program designed for individuals dealing with complex, chronic conditions. This program is perfect for those who are struggling with conditions like autoimmune disease, SIBO, chronic fatigue, food intolerances, and skin issues such as eczema, among others. It’s a hands-on, guided process that helps you not only manage symptoms but also uncover and address the root causes of your immune dysfunction, so you can regain your vitality.
By using state-of-the-art functional testing and a personalized approach, we move beyond guesswork to create a path that’s tailored to your unique needs. You deserve to understand what’s happening within your body and to take proactive steps toward restoring your health. With the right guidance, the right strategies, and the right support, you can regain your resilience and thrive once again.
If you’re ready to take the first step toward a healthier, more vibrant life, I invite you to reach out.
By embracing small challenges and supporting your body with functional care, you can build lasting resilience!
References:
Baxi, S. K., Thrasher, J. D., & Womble, M. (2013). Mycotoxin exposure and its effects on health. Journal of Environmental Health, 75(9), 44–50.
Felitti, V. J., Anda, R. F., Nordenberg, D., Williamson, D. F., & Spitz, A. M. (1998). Relationship of childhood abuse and household dysfunction to many of the leading causes of death in adults: The adverse childhood experiences (ACE) study. American Journal of Preventive Medicine, 14(4), 245–258.
Gómez-Cabrera, M. C., Salvador, P. G., & Viña, J. (2008). Mitochondrial biogenesis in response to exercise. The Journal of Physiology, 586(1), 163-171.
Longo, V. D., & Mattson, M. P. (2015). Fasting: Molecular mechanisms and clinical applications. Cell Metabolism, 19(2), 181-192.
Ludwig, D. S., Willett, W. C., & Volek, J. S. (2018). The effects of low-carbohydrate diets on metabolic health. Lancet, 381(9872), 246–249.
Lloyd, T., Vaught, S., & Niles, L. (1990). Chronic illness, autoimmune diseases, and neuroinflammation: The role of the nervous system in systemic dysfunction. Autoimmunity Reviews, 8(4), 309–312.
Morselli, E., et al. (2010). Intermittent fasting and health: A review. The Journal of Clinical Endocrinology & Metabolism, 95(12), 3975-3982.
Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation. Norton & Company.
Tollefson, M. L., Burnett, D. C., & Clarke, J. C. (2017). Plant stress and adaptation: Polyphenolic compounds as antioxidants. Plant Biology Journal, 65(8), 155-163.
van der Lans, A. A. J. J., et al. (2013). Cold-induced brown adipose tissue in humans: A review of thermogenic capacity and its potential therapeutic effects. Trends in Endocrinology & Metabolism, 24(3), 135-144.
Kolb, B., & Gibb, R. (2011). Brain plasticity and behavior. Annual Review of Psychology, 62, 51–71.
Easter, M. (2021). The Comfort Crisis: Embrace Discomfort to Reclaim Your Wild. HarperCollins.
Perel, E. (2019). The State of Affairs: Rethinking Infidelity. HarperCollins.
