Hormesis: Why Elite Athletes Use Stress to Build Youthful Resilience

8th Oct 2025

For over 25 years, I've had the privilege of coaching top athletes worldwide, helping them enhance their performance. Through my experiences, I've discovered a valuable secret: the best athletes don't shy away from stress; instead, they learn how to manage it.

These athletes intentionally challenge themselves with workouts such as extreme temperatures, physical exertion, and altitude changes. This approach helps their bodies adapt and become stronger, fitter, and more resilient.

You can apply this same concept to your own life. By introducing small, manageable amounts of stress followed by time to recover, you can improve your well-being and potentially enhance your overall health as you age.

Today, we'll explore how these techniques can lead to significant improvements in our health and vitality.

Understanding Hormesis: A Simple Explanation

Hormesis is a fascinating concept that shows how small doses of stress can actually help our bodies get stronger. When we expose ourselves to mild stressors (such as a cold shower or intense exercise), our body responds by activating protective mechanisms that help repair and enhance our health.

Think of it this way: just like a muscle needs to be challenged to grow, our bodies can benefit from short bursts of stress. This might involve activities such as taking cold plunges, using saunas, training at high altitudes, or working out with progressively heavier weights.

The key idea is that a bit of stress, followed by recovery, helps us improve and become more resilient over time.

Here’s a quick breakdown:

Small amounts of stress can trigger our body’s protective systems.
Regular, well-timed challenges followed by rest lead to long-lasting benefits.

So, whether you're an athlete or simply looking to improve your overall health, embracing intentional stress in moderation can be beneficial.

Cold Exposure: A Boost for Athletes and Everyone Else

Many athletes take ice baths or use cold immersion therapy after competitions to aid their body's recovery. This practice can reduce swelling, speed up healing, and even help them feel more alert.

When your body is exposed to cold, it activates special fat (adipose) that boosts metabolism, increases a hormone that improves mood and focus, and triggers processes that help repair cells.

The effects of cold exposure can vary; a quick dip in cold water feels different than staying in until you start shivering.

However, the benefits of using cold for recovery are well-documented.

Coach Brenton's Tips:

Try ending your shower with 1 to 3 minutes of cold water (make it cool, but not painfully cold) about 2 to 4 times a week.
If you're more accustomed to cold exposure, you can attempt a 2 to 5-minute cold plunge (make sure someone is around to supervise) 1 to 3 times a week.
Pair cold exposure with good nutrition and recovery practices, and be cautious about using cold right after intense weightlifting if you’re trying to build muscle.

Key Points:

Cold exposure can help reduce swelling and promote healing.
Start slowly and gradually increase the time in the cold

Heat Therapy (Sauna): Benefits for Your Heart and Brain

Regular use of saunas has been linked to lower risks of heart disease and dementia, according to various studies from Finland. This happens because heat exposure can be good for our bodies.

When we sit in a sauna, it encourages our bodies to produce special proteins that help with blood circulation and support overall health. While a single sauna visit won't reverse the effects of aging, making it a regular habit (about 2 to 4 times a week) can lead to noticeable health benefits.

Coach Brenton's tips:

If you’re healthy and your doctor approves, try spending 10 to 20 minutes in a sauna, whether traditional or infrared, a few times each week. Just remember to stay hydrated and cool down afterward.
Consider using sauna sessions on days when you work out less to help your body recover and improve your sleep.

Key Points to Remember:

Regular sauna use can boost heart health and help your body handle stress better.
Always drink plenty of water, cool down gradually, and avoid mixing sauna time with alcohol or being dehydrated.

Intermittent Hypoxia/Altitude: A Mild Mitochondrial Stressor

Altitude and intermittent hypoxic exposure (IHE) stimulate red blood cell production (EPO), angiogenesis, and mitochondrial adaptations, tools athletes use to boost oxygen delivery and economy.

Emerging research suggests mild, repeated hypoxic challenges may trigger hormetic pathways that improve cardiometabolic resilience. That said, hypoxia is a stronger stressor and must be dosed carefully; protocols matter.

Coach Brenton's Tips:

Short-term altitude training camps are typically reserved for athletes; everyday options include guided intermittent hypoxic sessions or simulated altitude training devices under professional supervision.
Safer, lower-bar options: high-intensity interval training (HIIT) produces similar mitochondrial and vascular signaling without specialized gear.

Key Takeaways:

Hypoxia stimulates blood and mitochondrial adaptations.
Use professional guidance — don’t attempt prolonged high-altitude exposure without expert guidance.

Resistance Training: The Daily Hormetic Cornerstone

Among various hormetic tools, Progressive Resistance Training (PRT) stands out as the most accessible and is backed by significant evidence for promoting longevity. Meta-analyses have demonstrated a substantial decrease in all-cause mortality associated with muscle-strengthening activities, as well as improvements in insulin sensitivity, bone density, and functional independence with age.

Athletes often use periodization to manage load and recovery; similarly, everyday individuals should focus on progressive overload, prioritize quality movement, and maintain a consistent weekly volume of exercise rather than engaging in sporadic extremes.

Coach Brenton's Tips:

Aim for 2 to 3 resistance training sessions per week, totaling approximately 60 minutes of focused resistance exercise, which is associated with optimal benefits.
Prioritize compound movements, such as squats, hinges, presses, and rows, and gradually increase the load or repetitions.
Occasionally, incorporate explosive or plyometric exercises to enhance power, as muscle power is strongly linked to longevity.

Key Takeaways:

Resistance training is the most effective and evidence-based hormetic tool for aging.
Consistency and progressive overload are more beneficial than sporadic extreme workouts.

Athlete Stressor → Everyday, Safe Adaptation

Stressor *(Athlete use)*	Adaptive pathway	Everyday adaptation *(safe starting point)*
Cold immersion *(post-game)*	Cold-shock proteins, norepinephrine	1–3 min cool shower finish, 2–4×/week (progress slowly)
Sauna/heat *(recovery)*	HSPs, NO signaling, vascular hormesis	10–20 min sauna sessions 2–4×/week (hydrate + cool)
Altitude/IHE camps	EPO, angiogenesis, mito signals	HIIT workouts; professional IHE sessions if desired
Resistance training	Muscle hypertrophy, power, metabolic health	2–3x/week progressive strength sessions (~60 min/wk)

Safety, Sequencing & Recovery

Hormesis only works if stress is paired with recovery. Athletes stagger their stressors; you should too.

Don’t stack everything at once — spread stressors across the week.
Cold after strength? Skip it if muscle growth is your goal (it can blunt hypertrophy).
Use heat (such as a sauna) on rest or low-intensity days.
Make recovery non-negotiable: quality sleep, nutrition, hydration.
If you have health conditions (heart issues, pregnancy, high blood pressure, etc.), check with your doctor first.

Final Thoughts

Elite athletes excel by effectively managing stress and optimizing their recovery. For long-term wellness, incorporate small, consistent hormetic practices, like weekly resistance training, sauna sessions, or cold exposure, to build resilience.

Begin with one new practice this week, track your feelings and sleep, and treat it like an athlete’s training block: adapt, measure, and repeat.

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