The Dr. Hyman Show - The Good Type Of Stress: Hormesis

Episode Date: February 10, 2023

This episode is brought to you by Rupa Health and Athletic Greens.  Hormetic stressors are good stressors. These are actions that, in the right dose, have the power to lower inflammation, boost tissue repair and metabolism, and support our mitochondria. It’s like the saying goes: what doesn’t kill you makes you stronger. Things like exercise and strength training, hot and cold therapies, light therapy, ozone, and others are all mild stressors that jump-start your body into repair and rejuvenation. In today’s episode of my series I’m calling Health Bites, I dive into how adversity and little stresses to your system (i.e., hormesis) activate longevity pathways. What I’ve discovered has blown my mind and changed the way I approach my own health and the health of my patients. I’ve compiled it all into a new book called Young Forever, which comes out on February 21, 2023. Learn more and preorder the book at youngforeverbook.com. This episode is brought to you by Rupa Health and Athletic Greens. Rupa Health is a place where Functional Medicine practitioners can access more than 2,000 specialty lab tests from over 35 labs like DUTCH, Vibrant America, Genova, and Great Plains. You can check out a free, live demo with a Q&A or create an account at RupaHealth.com. AG1 contains 75 high-quality vitamins, minerals, whole-food sourced superfoods, probiotics, and adaptogens to support your entire body. Right now when you purchase AG1 from Athletic Greens, you will receive 10 FREE travel packs with your first purchase by visiting athleticgreens.com/hyman. Here are more details from our interview (audio version / Apple Subscriber version): What is hormesis? (5:14 / 1:45)  Healing systems that get activated by hormetic stressors (5:49 / 2:16)  The benefits of calorie restriction (7:07 / 3:42)  The benefits of heat therapy (9:37 / 6:08)  The benefits of cold therapy (10:53 / 7:24)  The benefits of exercise (12:18 / 8:48)  Additional types of hormesis (14:30 / 9:53) 

Hi, Doctors Pharmacy listeners, it's Dr. Mark here. If you've been following me, you know that I'm obsessed with understanding the latest research on longevity and how we can apply it to our daily lives. So I wrote a book about it. Think of it as a roadmap to optimal aging. It's called Young Forever, and it comes out February 21st, 2023. It's never too early or too late to take control of your health, and this book will show you how.

Visit youngforeverbook.com to learn more and pre-order now. Coming up on this episode of The Doctor's Pharmacy. Whether it's through restricting your food intake or time-restricted eating or exercise or hot and cold therapies or hypoxia or hyperbaric oxygen, you literally activate these ancient systems of healing and repair, including DNA repair, dramatically reducing inflammation and boosting your body's antioxidant systems, boosting stem cell production, increasing your brain function. Hey everyone, it's Dr. Mark. One of the most important tools I have for helping my patients

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right now they're offering my community 10 free travel plaques with your first purchase. All you have to do is visit athleticgreens.com forward slash hyman. Again, that's athleticgreens.com forward slash Hyman to take ownership over your health and pick up the ultimate daily nutritional insurance. Now let's get back to this week's episode of The Doctor's Pharmacy. Hey everybody, it's Dr. Hyman.

Welcome to The Doctor's Pharmacy, a place for conversations that matter. And today we're going gonna talk about why stress is important for healthy aging. Yes, stress. And this is a special episode of The Doctor's Pharmacy called Health Bites, which can improve your health by taking small steps every day

and lead to profound changes over time. And today's episode is all about the benefits of stress. Yep, you heard me right, stress, which can be a good thing. But the type I'm talking about is not what you're thinking about. It's called hormesis. It's not a psychological stress, which can be bad for you. It's a physical stress. And these stresses are really important. And basically, the idea is what doesn't kill you makes you stronger. And it's actually true. Our bodies are not designed to be in a 68 degree thermoregulated,

perfectly controlled environment. Our bodies evolved in a very dynamic state, whether it was scarcity of food, where we had to do a lot of exercise, where we had extremes of temperature. So altitudes, we really have developed these ancient mechanisms to activate our healing systems using the power of stress, which is what I want to talk to you about today. So think of it like these small little doses of adversity that help activate these ancient longevity pathways in your body. For example, starvation. You know, we all had to deal with starvation because there was no grocery stores or Whole Foods or 7-Elevens on every corner. And we would literally go through periods of scarcity.

And when that happens, our bodies would kick in these ancient mechanisms to keep us alive. So that's a stress, for example. So this is a very protective thing. And when your body has these kinds of stresses, it activates these ancient healing systems. So when you activate, whether it's through restricting your food intake or time-restricted eating or exercise or hot and cold therapies or

hypoxia, or we'll talk about other ones like hyperbaric oxygen, you literally activate these ancient systems of healing repair, including DNA repair, dramatically reducing inflammation and turning off inflammation, boosting your body's antioxidant systems, boosting stem cell production, increasing your brain function, because if you're starving, you want to make sure you have enough brain power to go find some food, improves your protein function, enhances your detox system, stimulates your mitochondria, improves your insulin sensitivity, and improves your gene expression. All of these things are involved in helping you live a longer, healthier life. And I really talk a lot about these from the framework of longevity. And it's because my book, Young Forever, is coming out in February 21st, 2023, where I

lay all this out in very detailed ways. This is just a little teaser to get you a sense of what's in the book. And I'm really excited about the hormesis thing. And I try to do it every day because it's such a really exciting and powerful way to often at very low cost activate these ancient healing systems. So let's talk about what are the most common ways that we have access to that we can all use to regulate this.

The first is calorie restriction. Now, that sounds like a terrible idea because who wants to basically not eat, right? We like eating. It's a good thing. But the idea is don't eat all the time. In last week's Health Byte, I talked about how fasting or time-restricted eating or calorie restriction activates these longevity switches to clean up and repair the body through what we call autophagy, which means self-cleaning or self-cannibalism that helps repair our DNA, shut off inflammation,

improve insulin sensitivity, makes our mitochondria. There's so many beneficial things. And you don't have to starve yourself forever, right? You just need to do a short period of not eating every day, which we used to call breakfast, right? You eat dinner and then you eat breakfast. But we just kind of eat all the time. And we don't often give ourselves enough time before we go to bed to not eat, and we often eat early in the morning. So the idea is to give yourself at least 12 hours every day. Like if you eat dinner at six, then you can eat breakfast at six. Or if you eat dinner better, you eat dinner at six and then breakfast at eight.

That's a 14-hour fast. Now, that's not hard. Everybody can do that. And it has profound impact on our biology rather than eating all the time. So really, it really is powerful because it, if you look at the calorie restriction model, um, it extends life by a third animal model. So it's very few things that can do that. I'm not saying that having a 14 hours between dinner and breakfast will extend your life by a third, but it, it, it helps this process of autophagy or cleaning up your cells. And it, it it helps this process of autophagy or cleaning up your

cells. And it improves your insulin sensitivity, helps reverse diabetes, cools off inflammation, helps you mobilize fat, improves your mitochondrial function, helps you build muscle, lowers fat mass, and boosts stem cell production. It's pretty much awesome. And so the holy grail of longevity science and healthy aging science is to somehow hack calorie restriction, right? But nobody wants to eat a third less calories because you're going to be miserable, cranky, and skinny, and it's going to be bad. So you want to do things that mimic that. And so basically by taking a 12, 14-hour, 16-hour break a day, you can activate these

longevity switches, things like insulin signaling, mTOR, sirtuins, AMPK that we talked about last time on the podcast, but it's not too hard. And I would encourage you to do that. There are also other things, phytochemicals, potentially drugs that can do this too, but let's just sort of talk about the food. The next thing is heat therapy, saunas, a powerful strategy. It's been used in cultures. I love this. The Finns have a lot of saunas in Finland. There's enough saunas for everybody to be in a sauna at the same time in Finland, in the entire population. And the control group in a study they did was like someone who took a sauna once a week versus two or three times or four or five times. Those people who took saunas

four to six times a week reduced their risk of death by 42%, which is pretty impressive. What happens when you take a sauna? Well, it activates something called heat shock proteins, which help to refold and fix damaged proteins. One of the hallmarks of aging are these damaged proteins. So it helps fix those, recycle them. It also activates antioxidant systems, helps to also activate your innate

immune system, improves your cardiovascular fitness, heart variability, insulin sensitivity, blood sugar, blood pressure, all these incredible benefits from just sitting in a sauna. So I love that because you just sit there and don't have to do anything. So it's great. And you can incorporate those through a hot bath, through a sauna, an infrared sauna, steam, hot springs, hot yoga is my favorite thing to do. So there's a lot of ways you can actually do this, but it's important to do on a regular basis. Next is cold therapy, which often is great following heat therapy. Bodies have mechanisms of actually activating really important things that keep us young longer by this trigger of a cold temperature. So, you know, you might have heard of Wim Hof and the Iceman. And that's extreme going in an ice, a tub full of ice.

I've done that a bunch of times. I do a little bit warmer, like 40 degrees, not like 32, but 45 degrees sometimes. That can be a very powerful tool for healing your body from pain and injury, but also it boosts endorphins. It strengthens your immune system. It activates brown fat, which is your metabolic engine. It improves circulation. It helps reset your autonomic nervous system.

So it really, really benefits for you. So I'd encourage you to do cold water swimming, cold showers. You can just do a cold shower in the morning. I do that regularly. I'll just go in the shower. It's better than coffee. Just jump in the morning, go in an ice cold shower for two minutes, hit your timer on your phone or watch and just, you know, boom, you're already doing cold therapy. It's super easy. And of course there's cryotherapy where you go into a whole unit that's like minus 200 and something degrees Fahrenheit. And that's also very, very helpful, but it's harder to get one of those. So just start with a cold shower or even a cold bath after a steamer sauna. Exercise also really important way to do hormesis because you're

pushing yourself, right? So exercise is a really important form of hormesis. Basically, whether it's interval training, whether it's strength training, they all have different benefits. But when you lift weights, for example, you tear muscles. It's an injury where your body goes, oh, I better do something. So it builds more and you get bigger, stronger muscles. So make sure you get good cardiovascular fitness through interval training. That's basically where you sprint and then rest sprint and rest and i did that this morning on my peloton i i also did a strength training with bands i did resistance training also did a uh steam in my steam shower

and also uh ice bath right after so i did all kinds of hormesis i did like four kinds of hormesis in an hour in my morning routine it was was pretty easy. Um, you know, you obviously have to have a, um, you have to have a, uh, a little steam shower, but those aren't too expensive to put in. I've had mine for 20 years and it's never broken. So it's pretty good. Um, and then, and then, uh, doing all those things can really be powerful, uh, in terms of the strength training stuff. You don't have to do massive amounts of weights, but bands are great. I do those. You can do body weight exercises. There's lots of things you can do that are pretty low cost. Also, interval training, whether it's sprints or

whether it's yoga, sorry, vigorous running or vigorous walking or riding your bike, tennis. I played tennis recently with somebody. I was running, sprinting the whole time. My average heart rate was 145. That's average the entire time. I was often at 160 or more. So it's good. Also, you know, we can increase muscle mass and function

by doing these bands, weightlifting, body resistance training, as I mentioned. And I kind of was resistant to it, no pun intended, for a long time because I just didn't like smelly gyms. But now I do it at home. I use bands. It's great. And it's super powerful hormetic therapy.

Exercise is probably the fountain of youth. If you could put exercise in a pill, it would be the most powerful longevity drug on the planet. It works a lot on all the hallmarks of aging we talked about last week. So encourage you to get moving, get lifting, do that stuff. There's lots more things I talk about in terms of hormesis in the book, like hypoxia therapy, like hyperbaric oxygen therapy, ozone therapy. There's a lot of things that you can do, but those are really easy and accessible that we just mentioned. So I encourage you to check out my new book, Young Forever. It's out February 21st. Go to youngforeverbook.com. You get all kinds of bonuses and access to health and wellness products that I tend to use and recommend free. It's awesome.

Basically, the whole idea of this podcast was to inspire you to find ways to stress yourself in a good way, basically to understand the principle of what doesn't kill you makes you stronger and do intentional stress, small bouts, not too much, right? Too much cold therapy, you're going to freeze to death, too much heat therapy, you'll die of heat stroke, et cetera, et cetera, too much calorie restriction, you'll die of starvation. So it's finding that Goldilocks amount and they'll jumpstart your body into a rejuvenated state and keep you living a longer, healthier life. It's just a little bit of a view into what I talk about in

the book in terms of hormesis. Check it out. And I hope you enjoyed this health bite. Please share with your friends and family. Tell us how you use hormesis in your life, what it's done for you. And we'll see you next week on The Doctor's Pharmacy. If you like this conversation, I know you'll love my new book, Young Forever. If you pre-order this book now, you'll get access to my discount bundle with deals from all my favorite health and wellness brands. Visit youngforeverbook.com to order my book and get access to these deals. I hope you're loving this podcast. It's one of my favorite things to do and introduce to you all the

experts that I know and I love and that I've learned so much from. And I want to tell you about something else I'm doing, which is called Mark's Picks. It's my weekly newsletter. And in it, I share my favorite stuff from foods to supplements to gadgets to tools to enhance your health. It's all the cool stuff that I use and that my team uses to optimize and enhance our health. And I'd love you to sign up for the weekly newsletter. I'll only send it to you once a week on Fridays. Nothing else, I promise. And all you do is go to drhyman.com forward slash pics to sign up. That's drhyman.com forward slash pics, P-I-C-K-S, and sign up for the newsletter,

and I'll share with you my favorite stuff that I use to enhance my health and get healthier and better and live younger longer. Hi, everyone. I hope you enjoyed this week's episode. Just a reminder that this podcast is for educational purposes only. This podcast is not a substitute

for professional care by a doctor or other qualified medical professional. This podcast is provided on the understanding that it does not constitute medical or other professional advice or services. If you're looking for help in your journey, seek out a qualified medical practitioner. If you're looking for a functional medicine practitioner, you can visit ifm.org and search their find a practitioner database. It's important that you have someone in your corner who's trained, who's a licensed healthcare practitioner, and can help you make changes, especially when it comes to your health.