Why Stress Is Actually A Good Thing, According To A Longevity Expert

Stress has gotten a bad reputation. We’re constantly told to avoid it, manage it, or eliminate it entirely. But what if we’ve been thinking about stress all wrong?

Sharon Horesh Bergquist, M.D., a Yale- and Harvard-trained physician with nearly three decades of experience in preventive care and healthy aging, is here to set the record straight.

In her book The Stress Paradox, she unpacks the latest science showing that certain types of stress—when applied strategically—can sharpen the mind, strengthen the body, and even slow the aging process.

Not all stress is created equal. Bad stress is chronic and overwhelming—exactly the kind of stress that dominates modern life. It leads to systemic inflammation, mitochondrial dysfunction, and a host of chronic diseases. 

Good stress, on the other hand, is brief, intermittent, and followed by recovery. This type of stress, known as hormetic stress, can actually make us more resilient.

Plants face stress in their environment—harsh weather, predators, pathogens. To survive, they produce phytochemicals, which enhance their resilience. When we consume these compounds, we inherit their stress-fighting benefits.

Large-scale studies, including the Global Burden of Disease Study2, have shown that the biggest dietary risk factor for chronic disease isn’t what we eat too much of—it’s what we don’t eat enough of. Prioritizing nutrient-dense, phytochemical-rich foods can have profound longevity benefits.

Cold exposure activates brown fat, which burns energy to generate heat, ultimately improving metabolic health. It also leads to a significant increase in norepinephrine by 530% and dopamine by 250%, boosting mood, focus, and motivation.

On the other hand, heat exposure raises heart rate in a way that mimics moderate exercise while also stimulating shear stress on blood vessels. This process triggers nitric oxide production, which helps protect against cardiovascular disease. 

Bergquist emphasizes the importance of stepping away from constant comfort and embracing challenges—physically, mentally, and emotionally. The healthiest people find themselves in a balanced middle ground, a concept known as the Goldilocks principle of stress.

Both extremes—too much stress and none at all—can be detrimental, while moderate, controlled stress fosters resilience. 

This ties into the "use it or lose it" effect, where a lack of challenge leads to physical and mental decline. Our bodies and brains are built to adapt, but only if we give them a reason to.

Instead of fearing stress, we should harness it. Strategic exposure to good stressors—exercise, fasting, thermal stress, and phytochemicals—can make us stronger, sharper, and more resilient to the chronic stressors we actually want to avoid.