Why not all stress is bad…

Embracing the power of good stress.

Let’s bust a myth today: stress isn’t always the enemy.
Some kinds of stress—what scientists call “hormetic stress”—actually train your body to get stronger, sharper, and more resilient. It’s kind of like lifting weights: the load stresses your muscles, but that challenge is exactly what causes growth. Same goes for your cells.

Dr. Sharon Bergquist explains the concept of good tress beautifully in her chat with JJ Virgin, saying,

“Hormesis is the process where what doesn’t kill you makes you stronger—literally. These short bursts of stress activate genes that help repair and rejuvenate your body.”

So how do we invite the right kind of stress into our lives?

Let’s break down the science behind four powerful habits:

1. High-Intensity Interval Training (HIIT)

Why it works: When you push your body into short bursts of high effort (think sprints or circuits), it triggers a cellular response that boosts mitochondrial biogenesis—aka, you’re making new, more efficient energy factories inside your cells.

Dr. Bergquist explains:

“That rapid demand for energy activates AMPK and PGC-1 alpha, both of which are involved in mitochondrial repair and growth.”

Translation? You’re not just getting fitter—you’re literally making your cells younger and more efficient.

2. Limiting Your Eating Window

Why it works: When you take breaks from eating (like 12 hours between dinner and breakfast - remember, I’m NOT a fan of skipping breakfast or putting off eating for more than an hour after you wake up!), you allow your body to shift from digestion into cellular clean-up mode. This process, called autophagy, helps your body clear out damaged cells and proteins that otherwise age you from the inside out.

Dr. Bergquist says:

“Fasting triggers a survival response that strengthens your cells’ ability to repair themselves. It’s like spring cleaning for your body.”

3. Hot & Cold Exposure (Saunas & Cold Showers/Plunges)

Why it works: Fluctuating temperatures activate heat shock proteins and cold shock proteins, which help repair damaged proteins, reduce inflammation, and increase mental clarity. They also support something called brown fat activation, which boosts your metabolism. Not everyone has a cold plunge just laying around (I don’t!) but we do have a shower… and as horrible as I’ve always thought they were, I think I’m going to be starting to take cold showers on purpose.

If that’s not your thing, but. you love a hot bath, that’s great too! A hot bath or a hot tub, combined with exercise and mindful eating showed impressive results compared with a control group not using heat therapy in a study you can read here.

Dr. Bergquist explains:

“These proteins are like emergency responders—they help fix cellular damage and build your resilience over time.”

4. Mental & Cognitive Stress (The Good Kind)

Why it works: Challenging your brain with new or difficult tasks boosts neuroplasticity, which keeps your mind sharp and may reduce risk of cognitive decline. This kind of mental “strain” triggers the growth of new neural connections.

As Dr. Bergquist puts it:

“We need to seek out discomfort. That’s how we build capacity—whether it’s emotional, mental, or physical.”

Bottom line?

Not all stress is bad—some of it is your body’s secret weapon for aging well, feeling energized, and staying strong. As long as it’s balanced with plenty of recovery (hello, sleep, nutrition, and rest days!), these stressors can help you level up in every chapter of life.