That Which Does Not Kill You Makes You Stronger

Hormesis is the concept that small doses of stress can have a profoundly beneficial effect on our bodies. This idea may seem counterintuitive, but the science is clear: by embracing gentle stressors, we can build resilience, boost our immune systems, and even promote longevity.

What is Hormesis?

Hormesis is a natural process in which our bodies respond to low-level stressors by activating our internal repair and defense mechanisms. This can include anything from mild exercise to exposure to heat or cold, or even consuming small amounts of defensive toxic chemicals in plants, such as anthocyanins.

Examples of Hormesis

1. Exercise: Regular physical activity is a classic example of hormesis. By pushing our bodies beyond their comfort zones, we build strength, endurance, and resilience.
2. Saunas and Heat Therapy: Exposure to heat stress has been shown to increase the production of heat shock proteins (HSPs), which play a critical role in repairing damaged proteins and activating our internal antioxidant and repair systems. In fact, going in the sauna 4x/week has been shown to reduce the risk of dementia and Alzheimer’s by 60%.
3. Cold Plunging: Taking regular cold plunges can be a form of hormesis, as it stimulates the release of antioxidants and dopamine and increases the circulation of white blood cells.
4. Intermittent Fasting: Fasting stimulates autophagy, a natural process in which our cells recycle damaged or dysfunctional components.
5. Wild Foods and Antioxidants: Consuming wild foods (ie. wild greens, wild blueberries), which are rich in antioxidants, can be a form of hormesis.

By inducing a mild stress response, hormesis can help to:

1. Promote Cellular Cleaning: Autophagy, a natural process in which our cells recycle damaged or dysfunctional components, is stimulated by hormesis.
2. Boost Antioxidant Production: Hormesis stimulates the production of antioxidants, which help to neutralize free radicals that can damage our cells and contribute to aging.
3. Enhance DNA Repair: Hormesis has been shown to enhance DNA repair mechanisms, which help to maintain genome stability and prevent mutations that can contribute to aging.
4. Improve Mitochondrial Function: Hormesis has been shown to improve mitochondrial function, which is critical for energy production and can help to prevent age-related decline.
5. Reduce Inflammation.

Plants, Hormesis, and Xenohormesis

But hormesis isn’t just limited to human physiology. Plants, too, have evolved complex defense mechanisms to protect themselves from environmental stressors. When plants respond to stressors, they produce bio-active compounds that not only protect them but also confer benefits to animals that consume them. This process is known as xenohormesis.

The Power of Xenohormesis

Xenohormetic plant compounds have been shown to improve longevity and fitness by activating our cellular stress response. This response is similar to the one triggered by practices like exercise, sauna use, and intermittent fasting. By consuming plants that have been stressed, we can tap into their defense mechanisms and gain protection against diseases. The plant’s protection becomes our protection.

Examples of Plants with Hormetic Effects

1. Grapes: Grapes grown in dry, sun-exposed, and infertile soil tend to have better taste and health benefits.
2. Strawberries: Drought-stressed strawberries have higher antioxidant content.
3. Turmeric: Turmeric grown with nutrient deprivation has higher levels of curcumin, a compound with potent anti-inflammatory effects.
4. Wild Greens: Wild greens (aka horta) are a dietary staple in the Blue Zone region, Ikaria. Wild greens contain up to 10x more antioxidants than red wine.
5. Wild Blueberries: Wild blueberries contain 2x more antioxidants than cultivated blueberries.

That Which Does Not Kill Us Makes Us Stronger

Our bodies are adapted to thrive in environments that present moderate challenges, and living in conditions that are too comfortable or stress-free can actually weaken our physiological resilience.

Editor’s Note: The information in this article is intended for your educational use only. Always seek the advice of your physician or other qualified health practitioners with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.