This Is Woman's Work with Nicole Kalil Episode 294: The Stress Paradox: Why We Need Stress (and How to Make It Work for Us) Release Date: March 26, 2025
Guest: Dr. Sharon Burquest

Introduction to the Episode

In Episode 294 of This Is Woman's Work, host Nicole Kalil delves into the intricate relationship between stress and well-being. Contrary to the pervasive belief that all stress is detrimental, Nicole explores the concept of the "stress paradox" with renowned physician and lifestyle medicine expert, Dr. Sharon Burquest. This episode aims to redefine how women perceive and manage stress, transforming it from a source of burnout into a tool for growth and resilience.

The Stress Paradox: Understanding Stress as a Tool

Nicole opens the conversation by challenging the conventional narrative surrounding stress. She expresses her personal struggles with chronic stress and burnout, setting the stage for a transformative discussion.

Nicole Kalil [00:30]: "When stress is going to show up anyway, and let's be real, it is, then we might as well learn how to make it work for us instead of against us."

Dr. Burquest introduces the core idea that not all stress is harmful. She distinguishes between brief, intermittent stressors that build resilience and chronic, unmanageable stress that leads to negative health outcomes.

Dr. Sharon Burquest [04:01]: "Stress... not only at a certain level does it not harm us, but it actually enriches us and helps us grow."

Good Stress vs. Harmful Stress

The discussion pivots to differentiating between beneficial (good) stress and harmful (bad) stress. Dr. Burquest emphasizes that understanding this distinction is crucial for optimizing health.

Dr. Sharon Burquest [04:45]: "We want to optimize the stress in our life. Like you said, we want more of the good stress to build our resilience. And yes, we want to curb the harmful stress..."

Nicole seeks clarity by asking for concrete examples, leading Dr. Burquest to elaborate on various types of stressors.

Examples of Beneficial Stressors

Dr. Burquest outlines five key hormetic stressors—stressors that elicit a beneficial adaptive response in the body.

1. Phytochemicals in Diet

Phytochemicals are plant-derived compounds that act as natural pesticides for plants. When consumed, they trigger the body's defense mechanisms, promoting health and longevity.

Dr. Sharon Burquest [20:25]: "Phytochemicals... are the heroes that are protecting us against disease."

Actionable Takeaway: Incorporate a variety of fruits, vegetables, legumes, whole grains, nuts, seeds, and spices into your diet to harness the benefits of phytochemicals.

2. High-Intensity Interval Training (HIIT)

High-intensity workouts create brief spikes in cortisol, fostering cardiovascular and mitochondrial health. This form of exercise is a powerful predictor of reduced mortality rates.

Dr. Sharon Burquest [26:23]: "Our cardiorespiratory fitness can predict our mortality more than our age."

Actionable Takeaway: Integrate short bursts of vigorous activity into your daily routine, such as sprinting to catch a bus or climbing stairs briskly for one to two minutes.

3. Thermal Stress: Heat and Cold Exposure

Brief exposure to extreme temperatures can invigorate the body, enhancing dopamine levels and boosting overall resilience.

Dr. Sharon Burquest [28:16]: "A cold shower for 30 seconds... raises your dopamine, energizes you, and starts this cascade of benefits."

Actionable Takeaway: Incorporate practices like cold showers or alternating between hot and cold water to stimulate the body's adaptive responses.

4. Fasting and Circadian Eating

Aligning eating patterns with circadian rhythms by incorporating periods of fasting supports cellular repair and metabolic health.

Dr. Sharon Burquest [30:19]: "Just don't eat for a 12-hour period... That is the most basic level."

Actionable Takeaway: Aim for at least a 12-hour fasting window each day, preferably synchronizing meal times with natural daylight cycles.

5. Psychological and Emotional Stress

Engaging in purposeful and meaningful activities can release beneficial hormones like dopamine and oxytocin, enhancing emotional resilience.

Dr. Sharon Burquest [30:53]: "Stressors that are purposeful, meaningful, generative... we're releasing oxytocin... regulating our stress response."

Actionable Takeaway: Pursue activities that align with your values and passions, fostering a sense of purpose and emotional well-being.

Importance of Recovery

A pivotal aspect of harnessing good stress is ensuring adequate recovery. Dr. Burquest underscores that without proper recovery, even beneficial stressors can become harmful.

Dr. Sharon Burquest [12:30]: "Recovery is the critical part... Stress and recovery are the yin and yang."

Nicole resonates with this, highlighting the societal focus on pushing through without sufficient downtime.

Nicole Kalil [16:06]: "Is it working for me? How am I feeling after? Trusting those natural instincts."

Actionable Takeaway: Prioritize recovery activities tailored to the type of stressor experienced, such as nutritious meals post-fasting, sleep after high-intensity workouts, or relaxation techniques following emotional stress.

Applying the Stress Paradox in Daily Life

The conversation evolves into practical strategies for integrating hormetic stressors into everyday routines. Dr. Burquest emphasizes personalization and self-awareness as key factors.

Dr. Sharon Burquest [35:37]: "Reconnecting with how we feel... Put your energy into things that are creating energy."

Nicole reinforces the importance of intentionality in choosing stressors that matter.

Nicole Kalil [34:41]: "Does this matter to me? How do I feel now?"

Actionable Takeaway: Regularly assess the impact of your activities on your well-being. Choose stressors that align with your personal goals and contribute positively to your health.

Key Takeaways and Conclusion

Nicole and Dr. Burquest conclude the episode by reiterating that stress, when managed correctly, can be a powerful ally in fostering resilience and enhancing health. The key lies in distinguishing between harmful and beneficial stressors, ensuring adequate recovery, and aligning stress management practices with individual needs and lifestyles.

Nicole Kalil [38:17]: "Stress is a skill we need to do the job... It's a tool, not the whole damn toolbox."

Dr. Sharon Burquest [36:52]: "If you don't feel great, think about how you're investing your energy... Choose good stress."

Final Thoughts: Empower yourself by redefining your relationship with stress. Embrace stress as a tool for growth, prioritize recovery, and make intentional choices that support your well-being. In doing so, you take control of your "woman's work," crafting a life that is authentic, resilient, and fulfilling.

Additional Resources:

• Dr. Sharon Burquest's Website: drsharonburquist.com – Access free health and longevity tests.
• Book Mentioned: The Stress Paradox by Dr. Sharon Burquest – Available for purchase at drsharonburquist.com.

This summary encapsulates the insightful dialogue between Nicole Kalil and Dr. Sharon Burquest, providing listeners and readers with a comprehensive understanding of the episode's exploration of stress as a beneficial force in our lives.