In a world where stress is often painted as the ultimate villain—blamed for everything from burnout to chronic illness—Dr. Chad Woolner and Dr. Andrew Wells offer a refreshing and science-backed alternative. On the Simplified Functional Medicine Podcast, they challenge the conventional narrative that the only good stress is no stress at all.
Instead, they unpack the concept of stress resiliency, showing how certain types of stress, applied in the right way, can actually strengthen the body, sharpen the mind, and improve overall well-being. Far from being a destructive force, the right kind of stress can be the catalyst for growth, adaptation, and transformation.
One of the first things Dr. Woolner and Dr. Wells clarify is that there’s a world of difference between toxic stress and productive stress.
Dr. Woolner explains:
“We’re not talking about the toxic, soul-crushing kind of stress that breaks you down. We’re talking about controlled, calculated stress—stress that rewires resiliency and helps your body adapt at a cellular level.”
This concept is rooted in hormesis—the biological phenomenon where exposure to small, manageable doses of a stressor actually triggers beneficial adaptive responses. In other words, the same way lifting weights breaks down muscle fibers so they can rebuild stronger, hormetic stress can fortify your body and mind.
Some examples of hormetic stress include:
The sweet spot lies in applying just enough stress to spark growth—without tipping over into distress, which can be harmful.
Even more fascinating is how our perception of stress determines its impact on our health.
Dr. Wells shares groundbreaking research from Dr. Kelly McGonigal, a Stanford psychologist who originally set out to prove that stress was harmful. In an 80-year study of 30,000 participants, researchers found:
This counterintuitive finding flips the stress conversation on its head. The takeaway? Stress itself isn’t inherently bad—your belief about stress determines whether it harms or helps you.
By reframing stress as a natural, even necessary, part of growth, you can tap into its performance-enhancing benefits rather than letting it drag you down.
The episode doesn’t just leave you with theory—it’s packed with practical, actionable strategies to integrate positive stress into daily life.
One of the simplest and most accessible tools for stress resilience.
Why it works: Conscious breathing techniques can trigger the parasympathetic nervous system, balancing the stress response.
How to start: Try box breathing (inhale 4 seconds, hold 4, exhale 4, hold 4) to calm the mind or Wim Hof-style breathing for an energizing effect.
Dr. Wells puts it simply:
“Breathwork is free, portable, and can be done anywhere. It’s one of the easiest ways to train your nervous system.”
From ice baths to cold showers, exposure to cold is a powerful hormetic stressor.
Why it works: Stimulates circulation, boosts mood-regulating neurotransmitters, and strengthens the immune system.
How to start: Begin with 30–60 seconds of cold water at the end of your shower and gradually increase exposure.
Restricting eating to certain time windows challenges the body in beneficial ways.
Why it works: Promotes cellular repair (autophagy), improves insulin sensitivity, and supports metabolic flexibility.
How to start: Try a 12-hour overnight fast and slowly extend the fasting window if it feels right for your body.
Exercise is the most well-known form of hormetic stress.
Why it works: Builds physical resilience, boosts cardiovascular health, and improves mitochondrial function (your body’s energy factories).
How to start: Focus on gradual progression—whether it’s weightlifting, running, or yoga—to avoid injury and overtraining.
Embracing the right kind of stress isn’t just about performance or productivity—it’s about longevity.
Chronic avoidance of all stress can actually make you more fragile over time. Your body and mind thrive when challenged appropriately, becoming better equipped to handle life’s inevitable ups and downs.
As Dr. Woolner puts it:
“Resilience is built in the presence of challenge, not in its absence.”
The path to resilience isn’t paved with bubble wrap and avoidance—it’s built by intentionally engaging with the right kinds of stress.
By understanding hormesis, reframing your mindset, and integrating simple resilience-building practices into your routine, you can transform stress from a threat into a catalyst for growth.
As Dr. Wells and Dr. Woolner remind us, the goal isn’t to eliminate stress—it’s to thrive in its presence.
Want to dive deeper into the science and strategies? Listen to the full episode of the Simplified Functional Medicine Podcast for more insights on building a resilient body and mind.
At Simplified Functional Medicine, we make functional medicine simple, practical, and profitable for clinics and doctors. Our proven programs and personalized coaching give providers everything they need to deliver transformative care without overwhelm. If you’re ready to simplify functional medicine in your practice, visit us today and see how we can help you succeed
