When it comes to stress, most of us instinctively picture traffic jams, screaming kids, or pressing deadlines. However, not all stress is created equal. While “bad stress” can wreak havoc on our physical and mental health, there’s another kind of stress—“good stress”—that may hold the key to enhancing our longevity. Dr. Adam Brittain sheds light on how understanding stress and its impact at the cellular level can guide us toward healthier, longer lives.
The Dark Side of Stress: Cortisol and Chronic Inflammation
Bad stress triggers the release of cortisol, a hormone that, in excess, can elevate blood pressure, blood sugar levels, and visceral fat. Over time, this stress contributes to chronic inflammation, a silent yet persistent condition that accelerates aging and paves the way for diseases like diabetes, heart disease, and obesity.
Dr. Brittain uses the analogy of an iceberg: beneath the surface lies our baseline level of inflammation—normal and necessary for vitality. However, when the iceberg rises above the waterline, it signals the onset of symptoms and disease. Managing this balance is crucial to slowing the aging process.
Redefining Stress: The Good Kind
Good stress—also known as hormetic stress—challenges the body in a way that promotes cellular repair and renewal. This process, called autophagy, is the body’s way of cleaning out damaged cells and generating new ones. By introducing controlled, short-term stressors, you can stimulate autophagy and support cellular health.
Good stress includes:
- Physical Activity: Moderate to intense exercise, such as zone 2 training or sprints, boosts circulation, strengthens the cardiovascular system, and increases the production of heat shock proteins. These proteins maintain cellular integrity, preventing the misfolding of proteins—a process linked to diseases like Alzheimer’s.
- Temperature Therapy: Techniques such as infrared saunas and cold plunges activate heat and cold shock proteins, which protect and repair cells under extreme conditions.
- Calorie Restriction and Intermittent Fasting: Controlled periods of fasting mimic the conditions faced by our hunter-gatherer ancestors, encouraging the body to burn fat, reduce inflammation, and stimulate autophagy.
Lessons from the Blue Zones
Dr. Brittain emphasizes the lifestyle habits of Blue Zone communities, where people routinely live past 100 years. These groups thrive on constant physical activity, nutrient-rich diets, and a strong sense of community. Unlike the sedentary tendencies of modern Western culture, they remain in motion—climbing stairs, walking, and engaging socially—all of which support healthy aging.
The Longevity Equation
At its core, longevity is a balance between cell growth and inflammation:
Longevity = Rate of New Cell Growth ÷ Rate of Inflammation
As we age, the equation shifts. Inflammation rises while cell repair slows. However, by embracing good stress, prioritizing nutrition, maintaining sleep hygiene, and engaging in regular exercise, we can optimize this equation, promoting healthier cells and, by extension, a healthier body.
Embrace Your Body’s Potential
Rather than avoiding all stress, learn to harness the kind that challenges your body to grow stronger. From physical exertion to fasting, good stress stimulates repair mechanisms at the cellular level, helping you build resilience and live longer. By integrating these principles into your daily routine, you can take control of your health and longevity.
Ready to step into the driver’s seat of your well-being? Start with small, intentional changes that align with your body’s natural repair systems. It’s never too late to invest in your future self.
To learn more, watch our podcast AskSyd at https://www.youtube.com/watch?v=GAyoQkzQl4s&t=2s