Stressed? It Could Be Making You Stronger.
Ever feel like stress is out to get you? What if the right kind of stress could actually make you healthier, stronger, and more resilient?
There are a million things on your to-do list. The dog needs to go to the vet. The emails won’t stop. And the kids just asked you to go to Target to buy a billboard for their presentation…due tomorrow. (Why do they do this!?)
Stress isn’t fun. But what if a little stress could actually make you stronger? Enter hormesis, the phenomenon where small, controlled doses of stress help build resilience.
Hormesis plays a crucial role in women’s health, yet research hasn’t fully caught up to distinguish its effects between men and women. While we can’t generalize data for men onto women, we do know that hormesis can have positive impacts.
In fact, you’re probably already benefiting from hormesis without realizing it. Here are three everyday stressors that make you stronger:
1. Cold Exposure → Boosts Metabolism & Hormonal Balance
Here’s something that’ll encourage you to jump into that cold shower (or ice bath): Brief cold exposure stimulates brown fat activation, improving your metabolism and insulin sensitivity.
This is great news for women as we tend to have a lower metabolic rate than men and struggle with hormonal imbalances—especially around menopause. Though there is also some data that suggests that women do better with a heat stress (like sauna) versus a cold one. I like both, personally!
2. Short Fasts → Triggers Longevity Pathways
Intermittent fasting (IF) activates autophagy, where cells clean out damaged components and recycle them for repair. Translation? Fasting can potentially help us improve our lifespans.
But there’s a catch. Women’s hormones are more sensitive than men's to fasting stress, meaning over-fasting can disrupt menstrual cycles and increase cortisol. That’s why I recommend shorter fasts (roughly 12 hours) for women versus the standard 16 hours.
3. Strength Training → Improves Metabolic Flexibility
A 2022 study focusing on active women over 60 found that strength training significantly improved metabolic flexibility—your body’s ability to switch between burning carbohydrates and fats. This adaptability is crucial for maintaining energy levels and preventing metabolic disorders (such as Type 2 Diabetes).
Just to Recap
A small amount of stress found in cold exposure, well-timed fasting, and strength training can help you build resilience, balance hormones, and avoid metabolic disorders.
Just be sure to tread lightly! Too much stress backfires (and we all know how that goes). The key is dose and timing—get that down, and you’ll be on your way to longevity.
