Hormesis and the Right Dose of Stress

Brad Stulberg returns to the show to share lessons from his newest book, The Way of Excellence.

In this episode, Brad joins Andrew Coates to explore what excellence actually means for everyday people — not elite performers chasing perfection, but normal humans trying to live well, work with purpose, and avoid burning out in a noisy, overstimulating world.

This conversation unpacks the difference between happiness and fulfillment, the dangers of optimizing life around comfort and dopamine, and why choosing meaningful stress is often the path to a better life.

THIS EPISODE COVERS:

What “excellence” looks like for everyday people

How to set up your environment to support excellence

The critical difference between happiness and fulfillment

Problems with the Happiness Industrial Complex

Why bypassing the pursuit of instant happiness matters

Why stress with purpose is better than stress avoidance

What “Internet Brain” is and why it is harmful

What Zombie Burnout is and how it sneaks up on people

Why progress often feels mystical rather than linear

The role of community in sustained excellence

And much more

Brad’s new book The Way of Excellence is available now, everywhere books are sold.

Instagram: @bradstulberg

CHAPTERS

00:40 Defining Excellence

02:16 Fulfillment vs. Happiness

04:55 The Happiness Tube Hypothetical

10:12 Choosing Meaningful Stress

11:43 The Role of Stress in Growth

21:33 Personal Reflections on Deadlifting

25:17 The Mystical Journey of Progress

27:08 The Addictive Nature of Feedback

27:18 The Mystery of Mastery

27:35 Golf and the Flow State

27:55 Variable Reinforcement and Gambling

28:41 Periodization for Life

29:40 The Value of Novel Ideas in Books

33:46 Setting Up an Environment for Excellence

35:28 The Impact of Community on Success

39:39 Zombie Burnout Explained

40:56 Finding Purpose in Work and Life

44:25 The Dangers of Internet Brain

46:36 Reflections on the Pandemic

47:38 Conclusion and Book Recommendations

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