Podcast Summary: "Why 'Less Stress' Might Be Killing Your Potential with Dr. Sharon Bergquist"
Podcast Information:
- Title: THE ED MYLETT SHOW
- Host/Author: Ed Mylett | Cumulus Podcast Network
- Episode: Why “Less Stress” Might Be Killing Your Potential with Dr. Sharon Bergquist
- Release Date: August 5, 2025
1. Introduction
In this enlightening episode of The Ed Mylett Show, host Ed Mylett engages in a profound conversation with Dr. Sharon Bergquist, a physician and researcher renowned for her pioneering work in lifestyle regenerative medicine. Dr. Bergquist's new book, The Stress Paradox: Why You Need Stress to Live Longer, Healthier, and Happier, challenges conventional wisdom by presenting stress as a necessary component for personal growth and resilience.
2. The Stress Paradox: Understanding Good vs. Bad Stress
Ed Mylett opens the discussion by questioning the ubiquitous belief that all stress is detrimental. Dr. Bergquist counters this notion, stating:
"Not all stress is bad." ([01:24])
She elaborates that while chronic stress (distress) undeniably harms various bodily functions, certain types of stress can be beneficial (sustress), promoting growth and resilience.
3. Hormesis and Beneficial Stressors
Dr. Bergquist introduces the concept of hormesis, defining it as:
"The science of good stress. And it's mild to moderate stress followed by recovery." ([04:43])
Hormesis refers to the process where exposure to low levels of stressors stimulates adaptive beneficial effects on the organism. She outlines five key hormetic stressors:
- Phytochemicals: Natural plant toxins that, in small doses, enhance our antioxidant defenses.
- Vigorous Exercise: Brief bursts that push the body beyond its comfort zone.
- Intermittent Fasting: Periods of food scarcity that improve metabolic health.
- Heat and Cold Exposure: Practices like sauna use and cold plunges that stress the body physiologically.
- Mental and Psychological Challenges: Engaging in activities that stimulate cognitive growth.
4. The Importance of Recovery
Emphasizing the balance between stress and recovery, Dr. Bergquist explains:
"The recovery is key because if you just go through the stress, the recovery, you don't get the time to build the pathways that make you more resilient." ([08:02])
She compares it to weightlifting, where muscle growth occurs during the recovery phase after stress-induced micro-tears. This principle applies to both physical and mental stress, enabling the body to adapt and strengthen its response mechanisms.
5. Physical Training: Interval vs. Long-duration Exercise
Ed highlights the benefits of interval training over prolonged exercise, asking Dr. Bergquist to delve deeper:
"You're rapidly sending a signal that I'm stressed, I'm becoming energy depleted. And your body adapts in a way that says, I'm going to increase my capability to make energy." ([19:29])
Dr. Bergquist explains that interval training triggers acute stress responses that enhance mitochondrial function and energy efficiency, leading to superior physical adaptations compared to steady-state exercise.
6. Heat and Cold Exposure
The discussion shifts to the rising popularity of heat and cold therapies. Dr. Bergquist outlines their benefits:
"The common thread between exercise, the plant toxins, the heat and cold is back to this stress." ([24:27])
She emphasizes that even simple practices, such as taking a cold shower for 30 seconds or using a hot tub, can activate cellular stress responses that bolster resilience and cellular health.
7. Fasting and Metabolic Health
Addressing intermittent and prolonged fasting, Dr. Bergquist highlights its role in autophagy—the body's process of cleaning out damaged cells:
"Autophagy is like a deeper level of housekeeping." ([30:18])
She discusses how fasting enhances insulin sensitivity, promotes cellular repair, and may even aid in regenerating pancreatic islet cells, presenting it as a cornerstone of regenerative medicine.
8. Building Resilience and Recovery Strategies
Ed connects the conversation to real-life applications, particularly for high-stress roles like CEOs and athletes. Dr. Bergquist advises:
"Strategically planning for recovery... activities that help you bring that cortisol down." ([49:14])
She underscores the importance of deliberate recovery practices, such as nature walks or secluded retreats, to balance stress and prevent cumulative harm.
9. The Role of Phytochemicals
Dr. Bergquist delves into the significance of phytochemicals in the diet:
"Phytochemicals are what give plants their natural color... They are the antioxidants, they are the anti-inflammatories." ([53:59])
She recommends incorporating a variety of colorful plant-based foods to activate the body's antioxidant systems, thereby enhancing cellular resilience against modern environmental stresses.
10. Addressing Audience Concerns: Overwhelmed Individuals
When faced with the concern of listeners feeling too stressed to handle additional stressors, Dr. Bergquist offers a transformative perspective:
"Adding good stress is deliberate. It's a choice... our bodies work in a use it or lose it way." ([57:46])
She encourages reframing stress as an investment in future resilience, advocating for an abundant mindset that embraces strategic stress to unlock one's potential.
11. Personal Background of Dr. Bergquist
Ed invites Dr. Bergquist to share her personal journey, revealing a compelling narrative that fuels her passion for stress research:
"I lived in Tehran, Iran... I have had the seeds of trying to understand what is it that makes us live to our potential." ([44:25])
Her experiences during the Iranian Revolution and subsequent challenges in the United States inspired her commitment to exploring how stress impacts human potential and resilience.
12. Practical Recommendations
Dr. Bergquist provides actionable advice for listeners to incorporate beneficial stressors into their lives:
- Incorporate Phytochemicals: Consume a rainbow of fruits and vegetables rich in phytochemicals like curcumin, resveratrol, and allicin.
- Engage in Interval Training: Introduce high-intensity bursts into workouts to stimulate metabolic and cellular adaptations.
- Practice Intermittent Fasting: Start with a 14-hour fasting window to trigger autophagy and enhance metabolic health.
- Utilize Heat and Cold Therapies: Use saunas or cold showers to activate stress responses and promote cellular repair.
- Plan Strategic Recovery: Allocate time for activities that lower cortisol and promote relaxation after stress-inducing tasks.
13. Conclusion
Ed Mylett concludes the episode by emphasizing the transformative insights shared by Dr. Bergquist. He encourages listeners to adopt a balanced approach to stress, integrating beneficial stressors with adequate recovery to maximize their potential and achieve a healthier, happier life.
Dr. Bergquist's expertise provides a scientifically grounded framework for understanding stress not as an enemy, but as a vital tool for personal growth and resilience. Her work offers a paradigm shift in how we perceive and manage stress, advocating for a strategic embrace of stressors to unlock our fullest potential.
Notable Quotes:
- Dr. Sharon Bergquist ([01:24]): "Not all stress is bad."
- Dr. Sharon Bergquist ([04:43]): "Hormesis is the science of good stress."
- Dr. Sharon Bergquist ([08:02]): "The recovery is key because if you just go through the stress, the recovery, you don't get the time to build the pathways that make you more resilient."
- Dr. Sharon Bergquist ([19:29]): "You're rapidly sending a signal that I'm stressed, I'm becoming energy depleted. And your body adapts in a way that says, I'm going to increase my capability to make energy."
- Dr. Sharon Bergquist ([24:27]): "The common thread between exercise, the plant toxins, the heat and cold is back to this stress."
- Dr. Sharon Bergquist ([30:18]): "Autophagy is like a deeper level of housekeeping."
- Dr. Sharon Bergquist ([53:59]): "Phytochemicals are what give plants their natural color."
- Dr. Sharon Bergquist ([57:46]): "Adding good stress is deliberate. It's a choice... our bodies work in a use it or lose it way."
Recommendation: For listeners seeking to delve deeper into the science and practical applications of beneficial stressors, Dr. Sharon Bergquist's book, The Stress Paradox: Why You Need Stress to Live Longer, Healthier, and Happier, is highly recommended.