Stress for Growth with Dr. Sharon Bergquist - Episode 2624
Mar 28, 2025
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Dr. Sharon Bergquist, an internal medicine physician and author of "The Stress Paradox," explores the complex relationship between stress and resilience. They discuss how our modern lifestyle hampers physical strength and encourages disuse, emphasizing that embracing natural stressors can lead to health improvements. Dr. Bergquist introduces the concept of hormesis, highlighting how challenges can foster adaptation. The conversation also critiques overprotective parenting, advocating for balance in supporting children while empowering their independence.
Modern lifestyles, by eliminating natural stressors, have diminished our adaptability and resilience, leading to increased chronic diseases.
The concept of hormesis illustrates how encountering low-level stressors can enhance physical and mental resilience, empowering better health outcomes.
Achieving a balance of eustress and distress is crucial for optimal health, as both extremes can lead to significant health issues.
Deep dives
The Importance of Stress for Resilience
Stress plays a vital role in maintaining and enhancing our body's resilience over time. Historically, humans thrived under conditions that required them to face various stressors, such as hunting for food or coping with harsh environments. In contrast, modern lifestyles tend to be much more comfortable, which may hinder our adaptability and resilience. Adapting to less stress can lead to weakness, as the body's natural capabilities for healing and regeneration are not activated.
The Mismatch Theory and Our Ancestry
The concept of the mismatch theory highlights the disparity between our genetically designed capabilities and the contemporary lifestyle that deviates from that norm. Research indicates that our hunter-gatherer ancestors exhibited greater strength and muscle than those from agricultural societies, suggesting their lifestyle better suited our genetic makeup. The modern shift towards sedentary living, processed foods, and social isolation has further reduced our ability to cope with stress, resulting in chronic diseases. These findings stress the necessity of incorporating physical challenges and social interactions into our daily lives.
Hormesis and the Concept of Good Stress
Hormesis refers to the beneficial effects of low levels of stress on our body, prompting adaptations that enhance overall resilience. Engaging in exercises, intermittent fasting, and exposure to heat or cold can stimulate this positive response, leading to better health outcomes. In situations where we challenge our body with appropriate physical or mental stress, studies suggest that we can improve our performance or resilience by as much as 25%. Understanding this principle can empower individuals to embrace beneficial stressors rather than shy away from them.
The Distinction Between Stress Types
The conversation around stress encompasses different types: distress (negative stress), eustress (positive stress), and sustress (insufficient stress). Distress is typically characterized by excessive or prolonged pressure, leading to adverse health impacts. On the other hand, eustress is seen as motivating and conducive to growth. Achieving a balance of these stressors is essential; functioning too far in either extreme can result in health issues, while finding the 'Goldilocks zone' can optimize health.
Lessons from Past Generations
The discussion also draws parallels between past generations' lifestyles and the present, wherein individuals faced greater challenges, helping to foster resilience and adaptability. The significant comforts of today's world have led to a detachment from natural stressors essential for physical and mental health. Factors like easy access to technology and safety measures have removed the need for facing challenges head-on, adversely affecting the younger population's ability to cope with pressure. Encouraging a return to facing manageable challenges can bolster the resilience needed for success in contemporary life.
Episode 2624: Vinnie Tortorich speaks to Dr. Sharon Bergquist about resilience, our culture clashing with biology, using stress for growth, and more. https://vinnietortorich.com/2025/03/stress-for-growth-dr-sharon-bergquist-episode-2624 PLEASE SUPPORT OUR SPONSORS YOU CAN WATCH ALL THE PODCAST EPISODES ON YOUTUBE - Culture Clashing with Biology Dr. Sharon Bergquist is an internal medicine physician ( you can find her online at ) and has a new book you can purchase through Vinnie's Book Club: The Stress Paradox book (2:15) It’s necessary to challenge yourself for physical strength and resilience. Our current lifestyle has weakened over several generations. (7:00) Today’s lifestyle has phased out needs and behaviors that years ago were relied upon for strength and resiliency. (9:00) This has contributed to poor health and decreased longevity. Our bodies are supposed to be interconnected with nature and the environment (15:00). Vinnie gives an example of a recent climb he did where another climber was missing out on the beauty of the surroundings. The Industrial Revolution started much of the culture change. (23:00) Many inventions have helped improve life; however, many have changed how we challenge ourselves. Reintroducing some of the challenges can help us to achieve better health, both mentally and physically. (26:00) Dr. Sharon explains hormesis, which is a form of adaptation. (30:00) The leading cause of disability in this country is disuse. (37:50) There is a more recent specialty in medicine called “exercise oncology.” It has been shown that exercise can improve cancer outcomes. (38:00) Stress For Growth There are various types of stress; however, too much and too inadequate amounts of stress can both be harmful. (46:00) The goal is to find the optimal or “Goldilocks level” of stress. A mild or moderate amount should work. There’s no real need to go to extremes to make a difference. Vinnie mentions his desire to get back to a “fitness middle class.” (51:00) “Stress inoculation” is an idea (not an actual vaccine and not childhood adversity) that exposes kids to small amounts of stress to help childhood development. (55:15) Giving kids the tools and the skills to find their way is a good start. (1:00:00) More News If you are interested in the NSNG® VIP group, closed for registration, but you can get on the wait list - Don’t forget to check out Serena Scott Thomas on Days Of Our Lives on the Peacock channel. “Dirty Keto” is available on Amazon! You can purchase or rent it . Make sure you watch, rate, and review it! Eat Happy Italian, Anna’s next cookbook is available! You can go to You can order it from . Anna’s recipes are in her cookbooks, website, and Substack–they will spice up your day! Don’t forget you can invest in Anna’s Eat Happy Kitchen through StartEngine. Details are at Eat Happy Kitchen. There's a new NSNG® Foods promo code you can use! The promo code ONLY works on the NSNG® Foods website, NOT on Amazon. https://nsngfoods.com/ PURCHASE DIRTY KETO (2024) The documentary launched in August 2024! Order it TODAY! This is Vinnie’s fourth documentary in just over five years. Visit my new Documentaries HQ to find my films everywhere: Then, please share my fact-based, health-focused documentary series with your friends and family. Additionally, the more views, the better it ranks, so please watch it again with a new friend! REVIEWS: Please submit your REVIEW after you watch my films. Your positive REVIEW does matter! PURCHASE BEYOND IMPOSSIBLE (2022) Visit my new Documentaries HQ to find my films everywhere: REVIEWS: Please submit your REVIEW after you watch my films. Your positive REVIEW does matter! FAT: A DOCUMENTARY 2 (2021) Visit my new Documentaries HQ to find my films everywhere: FAT: A DOCUMENTARY (2019) Visit my new Documentaries HQ to find my films everywhere:
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