Hormesis
Hormesis: Fasting, Ice Bath, Sauna, Resistance Training, Aerobic Activity
What is Hormesis?
I admit. This sounds a little scary at first. Hormesis is a biological event where exposure to safe doses of a stressor results in a beneficial effect. Higher doses would be harmful, dangerous or toxic. This describes a beneficial human response to a low dose, but continued higher doses would result in a detrimental response. It creates what is called a biphasic dose-response curve. See, it sounds scary. Keep reading. Hormesis is a common occurrence. If you think about it, there is an argument that too much of almost anything can be harmful. The actual protocols that we are talking about are not scary. Fasting, Sauna, Weight Lifting, Ice Bath. Watch the video below to get a better understanding of the curve.
Now it is less scary when we talk about the primary ways that Alpha Prosper uses the hormetic effect. We are much more comfortable with concepts like Fasting, Sauna and Resistance Training. The concept of Hormesis makes sense when you talk about the resistance training protocol. You train your muscles. The result of training is small tears in the muscle fibers. You get tired. The process of repair makes your muscles bigger and stronger. If you trained hard for 12 straight hours well beyond getting tired, you would most likely have an injury or some other negative response. Each persons “safe” threshold is different, but if we listen to our bodies, we know what that threshold is.
Hormesis Examples
- Water Fasting–Fasting 12-72 hours allows your body to focus resources on many other processes
- Resistance Training–Weight Lifting to promote Muscle Protein Synthesis
- Ice Bath–Cold Exposure of 2-6 minutes in water under 35-60F (Optimal: 3 minutes @ 50F)
- Sauna–Up to 30 minutes of Heat Exposure up to 200F (Optimal: 20 minutes @ 75F)
- Exercise–Our Resistance Training involves a warm-up and cool-down of walking and 75 Kettle Bell Swings
- Chemicals–Plant Compounds: Resveratrol, Tumeric, Ginseng, Green Tea, Ashwagangha, Rhodiola Rosea
- Radiation–Infrared Saunas use Far Infrared Radiation to create heat and warm the skin to 100F
Alpha Prosper: Hormesis
Water Fasting is a type of fast where we consume no carbohydrates or calories for a predetermined amount of time. We drink a lot of water. It is a great time to enjoy a lot of Hydrogen Water. Coffee, Tea, Diet Drinks and dill pickles are also allowed to be consumed. However, no creamers or sugars with calories can be added.
Over time, your body will no longer be occupied with processing food. Fasting will prompt numerous processes to begin that are incredibly beneficial. Fat Burn, Ketones, HGH, Autophagy, Stem Cells Stimulation are examples. Our bodies are designed to be able to go weeks without food. We are interested in utilizing the 12-72 hours before muscle becomes a fuel source.
Key Benefits:
- Body Burning Fat for energy
- Autophagy Peaks
- HGH has Increased by 500%+
- Production of Ketones
- Dramatic Improvement to Insulin Resistance
It is beneficial to have an adequate amount of lean skeletal muscle mass. That will improve physical performance, metabolism, posture, joints and prevents injuries. Muscle mass also helps the body maintain a healthy weight. You are less likely to suffer from obesity, diabetes and age-related muscle loss.
Lean muscle mass is generally associated with a fit, toned body. Lean muscle mass is what individuals need who are looking to improve physique, increase strength or improve athletic performance. Adding lean muscle mass will increase metabolism. Muscle tissue requires more energy to maintain than fat tissue. This can help in weight loss and fat loss goals.
Increasing lean muscle mass requires a combination of muscle training (like weight lifting) and proper diet. Resistance training sparks muscle protein synthesis (rebuilding of muscles). Consuming enough protein and water supports muscle recovery and growth (muscle protein synthesis). Adding lean muscle mass takes time and consistent effort. How long and how much effort depends on genetics, training intensity and nutrition.
Key Benefits:
- Increases Muscle Strength and Endurance
- Builds Lean Muscle
- Improves Bone Density
- Boosts Metabolism
- Enhances Athletic Ability
- Improves Posture and Balance
- Reduces the Risk of Injury
- Enhances Insulin Sensitivity
- Improves Cardiovascular Health
- Enhances Mood
- Increases Energy
- Improves Sleep Quality
- Promotes Longevity
The extreme cold is sensed on the skin. Our bodies first reaction to the extreme cold is to restrict the arteries and push all the blood to our organs and brain (aka core). Cold plunges are great for the Brain. This is a great exercise for the muscles of the blood vessels. The vagus nerve is stimulated during an ice bath. This regulates the nervous system in times of stress. And, the act of taking baths improves one’s response during times of stress. Because, Ice Baths are essentially practice!
Key Benefits:
- Mental Resilience
- Stress Relief
- Increased Metabolism
- Reduced Inflammation
- Improved Muscle Soreness
- Improved Mood
- Improved Sleep
- Brown Fat
- Cold Shock Proteins
The heat in the Home Sauna, steam bath, hot tub is sensed by the body’s “shell”. The brain then puts the body into survival mode to cool the “core”. You sweat and your veins open and blood is pushed to the extremities. Heart Rate increases. Blood Plasma increases and the volume of blood moved per heart beat increases. Your body removes toxins in the sweat and sodium. Because of increased blood flow, you create new micro blood vessels in the muscles to accommodate the excess blood. Cortisol level increases. FOX03 levels increase (DNA repair, Longevity). Metabolism increases. Body releases Heat Shock Proteins and Human Growth Hormone. Stem Cells are activated. Autophagy is activated.
Key Benefits:
- Cardiovascular Benefits: Lower Resting Heartrate, Lower Blood Pressure, Lower LDL, Increase HDL
- Stress Relief
- Better Physical Fitness
- Heat Shock Protein
- Lower Risk of Dementia/Alzheimers
- Reduced Inflammation
- Improved Muscle Soreness
- Extended Life
- Improved Immunity
- Increased HGH-Human Growth Hormone
- Lower Total Cholesterol/LDL and Hypertension
- Improved Mood
- Improved Sleep
We are all familiar with starting back into exercising and how hard it is to run up a hill or a certain distance. Then, sure enough a month later you can do double with ease. Exercise prompts adaptive responses. Moderate physical activity stimulates the production of heat shock proteins, antioxidants and HGH. This causes cellular repair and resilience. The result is improved muscle strength, cardiovascular function and metabolic efficiency. Appropriate intensity and duration is important.
Botanical compounds can activate cellular stress responses, enhance cellular resilience and promote overall health and longevity. Consuming them in appropriate doses can have a range of benefits. These benefits include improved cardiovascular function, enhanced cognitive performance, reduced inflammation, and protection against chronic diseases.
These are good to be aware of because you will see them listed in many of the multivitamins that we recommend.
Popular Examples:
- Resveratrol: Found in the skin of red grapes, it is a polyphenol known for antioxidant properties.
- Turmeric: Curcumin is a compound commonly used in traditional medicine. It is known to have strong antioxidant and anti-inflammatory properties reducing risk of cancer.
- Ginseng: An herb used in Chinese medicine for centuries. It improves energy levels, enhances cognitive function, and supports immune function.
- Green Tea: Contains catechins that have antioxidant and anti-inflammatory properties.
- Ashwagandha: Herb used in medicine to reduce stress, improve cognitive function and enhance vitality.
- Rhodiola Rosea: Herb used to combat stress, fatigue, and enhance cognitive function.
Infrared Sauna exposure subjects the body to mild heat stress. This triggers adaptive responses which are beneficial to our overall health. The Infrared heat penetrate deep into tissues increasing the body’s core temperature. This activates the heat shock proteins and begins all the cardiovascular responses such as increased heart rate and opening of the arteries.
It is important to work your way up to 20-30 minute sauna baths. Your body will actually get better at sweating. As you sauna bath over time, you will begin to sweat quicker and your body will adapt faster making it more comfortable to stay in the high temperatures longer.
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