Hormesis

In brief

Hormesis: mild, short-duration stressor → recovery → coming back stronger
Too little stressor = little effect, too much = overload
Recovery is part of the plan, not an afterthought
Choose 1 main stressor at a time, progress per week
Sleep deprivation and chronic stress are NOT good hormesis

What is hormesis?

Hormesis is a biological dose-response principle: low doses of a stressor can trigger beneficial adaptation, while high doses or chronic burden are harmful.

You can see this as an inverted U-curve: in the middle is the zone where you benefit.

Effect
  ↑
  │      ╭───╮
  │     ╱     ╲
  │    ╱       ╲
  │   ╱         ╲
  │──╱───────────╲──→ Dose
     Too little  Too much
        ↑
    Optimal

Why relevant for metabolic health?

Metabolic health is about your energy metabolism: glucose, fat burning, insulin sensitivity, muscle function, liver fat, and blood pressure.

Hormetic stressors activate adaptations in skeletal muscle and energy regulation (including via AMPK and mTOR). This can contribute to:

More stable glucose values
Better insulin sensitivity
More metabolic flexibility

The rules

Rule	Explanation
Stressor short and clear	Minutes to hours, not days on end ‘on’
Recovery is part of the plan	You get better in the rest phase
Start below your capacity	First goal is habituation without setback
Choose 1 main stressor at a time	Don’t stack everything in the same week
Progress per week, not per day	Repeat and evaluate
Steer by reaction	Sleep, energy, hunger, mood, and recovery

Practical stressors

1. Exercise (most predictable)

Daily 10-20 minutes walking, preferably after a meal
2x per week strength training (15-25 minutes): major muscle groups, calm tempo
Optional from week 3: 1 short interval stimulus per week (modest)

Guideline: you recover back to normal within 24-48 hours.

2. Eating breaks (time-restricted eating)

Week	Eating break
Week 1	12 hours (e.g., 8:00 PM to 8:00 AM)
Week 2	13 hours
Week 3-4	14 hours (if sleep and energy remain good)

3. Heat (sauna or hot bath)

Start: 1-2x per week, 8-12 minutes. Cool down calmly and hydrate well
Later: 12-20 minutes, 2-4x per week if tolerated well
Don’t combine with dehydration, fever, or alcohol

4. Cold (mild and controlled)

Start: finish shower with 15-30 seconds lukewarm-cold, breathing calmly
Later: 1-3 minutes cool. Don’t force; violent shivering is usually too much
Stop with shortness of breath, chest pain, or feeling distinctly unwell

Nutrition

Choose whole foods; polyphenols from vegetables, herbs, tea, cocoa, and olive oil fit well here.

What is NOT good hormesis

Step by step: 4 weeks

Step 1 - Choose 1 goal

Glucose stability
Fat burning/energy level
Muscle strength/functioning
Blood pressure/fitness

Step 2 - Choose 1 primary stressor

Preference order:

Exercise
Eating breaks
Heat
Cold

Step 3 - Plan recovery

1-2 rest days per week
Light daily movement is fine, but keep it calm on rest days

Step 4 - Measure 2-3 signals

Waist circumference
Blood pressure
Fasting glucose or CGM patterns (if you use them)
Energy/hunger (0-10)

Step 5 - Dose by reaction

Signal	Meaning	Action
Green	Recovery within 24-48 hours, stable sleep, energy increases	Continue, possibly build up
Red	Worse sleep, more cravings/irritability, declining performance, persistent muscle pain	Reduce stressor or increase recovery

Example entry week

Day	Activity
Monday	Strength 20 min + 10 min walking
Tuesday	Walking 30 min
Wednesday	Walking 30 min (optionally sauna 10-12 min)
Thursday	Strength 20 min + 10 min walking
Friday	Walking 30 min
Saturday	Gentle cycling or walking 45-60 min
Sunday	Rest day

Safety

Stop a stressor with:

Dizziness
Shortness of breath
Chest pain
Sleep and recovery clearly deteriorating

Veelgestelde vragen

What is hormesis?

Hormesis is a biological dose-response principle: low doses of a stressor can trigger beneficial adaptation, while high doses or chronic burden are harmful. Think of an inverted U-curve: in the middle is the zone where you benefit.

Which hormetic stressors are most effective?

Preference order: (1) exercise - most predictable, (2) eating breaks/time-restricted eating, (3) heat like sauna, (4) cold. Choose 1 main stressor at a time and don't stack everything in the same week.

How do I know if the stressor is too strong?

Green light: recovery within 24-48 hours, stable sleep, energy increases. Red light: worse sleep, more cravings/irritability, declining performance or persistent muscle pain. With red: reduce stressor or increase recovery.

Is sleep deprivation also hormesis?

No, sleep deprivation and continuous stress are not healthy hormetic stressors. They disrupt recovery and hunger regulation. Consider sleep as a recovery budget that makes hormesis safe.

How do I start with cold hormesis?

Start by finishing your shower with 15-30 seconds lukewarm-cold, breathing calmly. Later: 1-3 minutes cool. Don't force it - violent shivering is usually too much. Stop with shortness of breath, chest pain, or feeling unwell.

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Medical Disclaimer: The information provided by Stichting Je Leefstijl Als Medicijn regarding lifestyle, diseases, and disorders should not be construed as medical advice. Under no circumstances do we advise people to alter their existing treatment. We recommend that people with chronic conditions seek advice regarding their treatment from qualified medical professionals.