Chasing Life: Episode Summary – "Why We Need To Embrace Stress"
Published on: March 28, 2025
Host: Dr. Sanjay Gupta, CNN's Chief Medical Correspondent
Guest: Dr. Sharon Berkowitz, Stress Researcher and Author of The Stress Paradox
Introduction
In the enlightening episode titled "Why We Need To Embrace Stress," Dr. Sanjay Gupta delves into the nuanced understanding of stress with Dr. Sharon Berkowitz, a prominent stress researcher and physician. The conversation challenges conventional perceptions of stress, proposing that not all stress is detrimental and that certain types can be harnessed to enhance resilience and overall well-being. Drawing from her personal experiences and professional expertise, Dr. Berkowitz presents a compelling case for redefining our relationship with stress.
Sharon Berkowitz’s Early Experiences with Stress
The episode opens with a poignant account of Dr. Sharon Berkowitz’s childhood. By the age of eight, she had already endured significant stress and trauma during the Iranian Revolution.
Dr. Sharon Berkowitz (00:14):
“Thousands of Iranians, most of them young, rampaged through the streets of Tehran, shouting, down with the Shah. Death to the Shah... We fled as quickly as anybody could get out of a country.”
Her harrowing escape from Iran, marked by threats to her family’s safety, exemplifies extreme stress. Despite these early adversities, her family safely settled in Atlanta, Georgia. Even after relocation, Sharon faced challenges, such as struggling with English in eighth grade but eventually graduating as valedictorian.
Dr. Sharon Berkowitz (02:22):
“I view it as a gift to have encountered that in early life because it puts so much in perspective later in life of what is considered a bad day.”
The Concept of Good Stress vs. Harmful Stress
Dr. Berkowitz introduces the revolutionary idea that stress is not universally harmful. Instead, she differentiates between "good stress" and "harmful stress."
Dr. Sharon Berkowitz (05:23):
“I would now, knowing what I know, call that good stress, which I think has a very different effect on our bodies than the harmful stress...”
Good stress, or hormesis, involves mild to moderate stress followed by recovery, leading to beneficial biochemical responses such as the release of dopamine, serotonin, and oxytocin. These responses promote health and resilience.
Dr. Sharon Berkowitz (12:09):
“This science of what I'm calling good stress is hormesis. It is mild to moderate stress followed by recovery. It is not... what doesn't kill you makes you stronger.”
Conversely, harmful stress is typically unpredictable, chronic, and overwhelming, often leading to negative health outcomes like elevated cortisol levels, anxiety, and burnout.
Biochemical Responses and Resilience Building
A significant portion of the discussion centers on the body's biochemical responses to different types of stress and how they influence resilience.
Dr. Sharon Berkowitz (08:00):
“Resilience is a muscle. And our ability to shape our resilience...”
Dr. Berkowitz explains that engaging in good stress activates various biochemical pathways that not only mitigate the effects of harmful stress but also strengthen our ability to handle future stressors. This process is akin to exercising a muscle, where intentional, controlled stress leads to growth and enhanced resilience.
She further elaborates on the complexity of the stress response:
Dr. Sharon Berkowitz (09:08):
“We have seven cellular stress responses. And these stress responses in our cells activate our ability to moderate inflammation...”
Modern scientific advancements have revealed that stress responses operate at both cellular and molecular levels, playing a crucial role in regulating inflammation and overall health.
Modern Lifestyle and the Disconnect from Natural Stressors
The conversation highlights how contemporary lifestyles have diminished our exposure to natural stressors that our ancestors regularly encountered, leading to a mismatch between our biology and environment.
Dr. Sharon Berkowitz (10:20):
“We have been removed from the fabric of our lives. At no time in human history, until the last hundred years...”
Activities such as food scarcity, physical exertion, and mental challenges were integral to survival and the activation of our natural stress responses. Today’s conveniences and constant access to instant gratification have reduced these necessary stressors, hindering our innate resilience mechanisms.
Practical Applications: Embracing Good Stress
Dr. Berkowitz provides practical strategies for integrating good stress into daily life to bolster resilience and prevent chronic diseases.
Intentional Stressors:
- Physical Challenges: Incorporating intermittent high-intensity exercise, fasting, and exposure to temperature extremes (e.g., saunas or cold therapy).
- Mental Challenges: Engaging in activities that require deep concentration and problem-solving.
Strategic Recovery:
- Emphasizing the importance of recovery periods to allow the body to repair and strengthen.
- Factors such as adequate sleep, healthy nutrition, and regular physical activity play a critical role in managing day-to-day resilience.
Dr. Sharon Berkowitz (18:27):
“The key is strategic recovery because our bodies are designed for brief, intermittent stress. That is how we grow...”
Dr. Gupta echoes the sentiment, sharing his personal struggles with stress variability and the importance of recovery.
Real-World Implications and Clinical Observations
The discussion touches on the increasing prevalence of stress-related illnesses in modern society, exacerbated by factors like excessive media consumption and information overload.
Dr. Sharon Berkowitz (23:35):
“Stress related illnesses that may manifest as headaches, irritable bowel...”
Dr. Berkowitz notes a significant rise in stress-related medical visits, underscoring the urgent need to address chronic stress in healthcare.
Personal Reflections and Legacy
Dr. Berkowitz shares a heartfelt tribute to her late father, attributing much of her understanding of resilience to his stoic and calm demeanor.
Dr. Sharon Berkowitz (25:03):
“He had this unbelievable acceptance, stoicism and resilience...”
Her father's ability to emit calm and inspire others serves as a living example of the profound impact of resilience, both biochemically and interpersonally.
Conclusion: Reframing Our Relationship with Stress
The episode concludes with a call to action for listeners to embrace good stress intentionally and incorporate strategic recovery into their lives. By doing so, individuals can unlock their inherent resilience, improve mental and physical health, and lead more fulfilling lives.
Dr. Sharon Berkowitz (27:36):
“Ultimately, it's an investment in other people.”
Dr. Berkowitz emphasizes that fostering resilience not only benefits the individual but also creates a positive ripple effect within communities, promoting collective well-being.
Key Takeaways
- Redefining Stress: Not all stress is harmful. Good stress (hormesis) can enhance resilience and promote health.
- Biochemical Balance: Mild to moderate stress triggers beneficial biochemical responses, whereas chronic stress leads to negative health outcomes.
- Modern Lifestyle: Contemporary conveniences have reduced our exposure to natural stressors essential for building resilience.
- Intentional Stressors: Incorporate controlled physical and mental challenges into daily routines to strengthen resilience.
- Strategic Recovery: Adequate rest, nutrition, and physical activity are vital for allowing the body to recover and grow stronger.
- Clinical Insights: There is a rising prevalence of stress-related illnesses, highlighting the need for better stress management strategies.
- Personal Resilience: Individual resilience can inspire and positively influence others, fostering healthier communities.
Notable Quotes
-
Dr. Sharon Berkowitz (02:22):
“I view it as a gift to have encountered that in early life because it puts so much in perspective later in life of what is considered a bad day.” -
Dr. Sharon Berkowitz (05:23):
“I would now, knowing what I know, call that good stress...” -
Dr. Sharon Berkowitz (12:09):
“This science of what I'm calling good stress is hormesis...” -
Dr. Sharon Berkowitz (18:27):
“The key is strategic recovery because our bodies are designed for brief, intermittent stress...” -
Dr. Sharon Berkowitz (25:03):
“He had this unbelievable acceptance, stoicism and resilience...”
Further Reading
For those interested in exploring this topic in greater depth, Dr. Sharon Berkowitz’s book, The Stress Paradox, is available in bookstores now. The book delves into the intricate relationship between stress and health, providing actionable insights to transform how we perceive and manage stress in our lives.
Produced by: Erin Mathewson, Jennifer Lai, Grace Walker, Lori Gallaretta, Jesse Remedios, Sofia Sanchez, and Kira Dehring.
Medical Writer: Andrea Cain
Senior Producer: Dan Bloom
Showrunner: Amanda Seeley
Technical Director: Dan Dezulla
Executive Producer: Steve Lichti
Chasing Life is a production of CNN Audio.