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cover of episode 583: Good stress is medicine | Sharon Bergquist, M.D.

583: Good stress is medicine | Sharon Bergquist, M.D.

2025/3/9
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Jason Wachub
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Sharon Horesh Bergquist, M.D.
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Sharon Horesh Bergquist, M.D.: 好的压力和坏的压力是不同的。坏压力是持续不断的慢性压力，会对健康造成损害。好的压力是短暂、间歇性的急性压力，并伴随恢复期，它能促进身体适应，增强肌肉力量，改善细胞健康，尤其是线粒体健康。 高强度间歇训练（HIIT）是一种有效的良性压力源，它能提高心肺功能，激活线粒体生物合成和自噬，改善线粒体健康。80/20训练原则（80%低强度运动，20%高强度运动）能有效提升线粒体健康。 植物中的植物化学物质（植物毒素）能激活细胞应激反应，改善线粒体健康，修复DNA和蛋白质，增强抗压能力。建议多吃富含植物化学物质的水果、蔬菜、豆类、坚果和香料。 冷热疗法能激活身体的调节机制，提高新陈代谢，改善心血管代谢健康，并激活细胞应激反应，改善抗氧化能力和DNA修复。冷暴露的最低有效剂量因人而异，但应达到一定的不适感。热暴露（如桑拿）能促进一氧化氮生成，保护心血管代谢健康，并增加热休克蛋白，修复受损蛋白质，延缓衰老，降低慢性病风险。 间歇性禁食对健康有益，但需要根据个人情况调整禁食时间。昼夜节律性禁食（即正常饮食习惯）对健康有益，但应注意补充足够的蛋白质，避免肌肉流失。 好的压力能让人掌控自己的健康，培养成长型思维模式。父母应让孩子经历适度的压力，培养他们的抗压能力和成长型思维。 Jason Wachub: 与持续低强度运动相比，高强度间歇训练更有效率，能更好地提高心肺功能。 在现代社会中，人们缺乏良性压力，导致慢性病增多。我们需要改变观念，积极寻求良性压力，以提升健康水平。

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This chapter explores the distinction between "good" (acute, intermittent) and "bad" (chronic, continuous) stress, highlighting how good stress, when followed by recovery, offers benefits at a physiological and cellular level. It introduces hormesis and its role in building cellular resilience.
  • Bad stress is chronic and continuous, often associated with harm.
  • Good stress involves brief, acute episodes followed by recovery, leading to beneficial effects.
  • Hormesis is a biological phenomenon where low doses of stressors induce beneficial adaptations.

Shownotes Transcript

“Good stressors are the most powerful medicine we have,” explains Sharon Horesh Bergquist, M.D.

Bergquist, an award-winning physician, innovative healthcare leader, and researcher, joins us today to explain why stress is actually a good thing, how to optimize our exercise routines, plus so much more: 

  • The difference between good & bad stress (~2:20)

  • Exercise as a stressor (~3:15)

  • Zone 2 & HIIT (~4:45)

  • The 80/20 rule (~6:20)

  • Vigorous exercise (~11:10)

  • The power of intervals (~13:40)

  • Mitochondrial health (~15:00)

  • The balance between too much & not enough stress (~21:15)

  • The benefits of plant toxins (~24:28)

  • Hot/cold therapy (~30:10)

  • Temp & timing for cold exposure (~34:50)

  • Heat exposure (~43:10)

  • Temp & timing for heat exposure (~46:40)

  • Gender differences in stress exposure (~48:50)

  • Circadian fasting (~51:00)

  • Impactful takeaways (~54:45)

  • How to instill growth mindset in younger generations (~56:05)

Referenced in the episode: 

 

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