We often think of stress as something to avoid — a harmful force that breaks us down, burns us out, and accelerates aging. But not all stress is created equal. In fact, certain types of short-term, controlled stress can actually make us stronger. This idea is at the heart of hormesis — a biological phenomenon where low doses of stress stimulate cellular repair, growth, and resilience.
Fasting is one of the most powerful examples of hormetic stress, and it’s a practice that both Jeff Krasno, founder of Commune, and Dr. Mindy Pelz, a fasting and women’s health expert, passionately promote for its health-transforming effects. But fasting is just the beginning. Once we understand how the body thrives under the right kind of stress, we unlock a new path to vitality and longevity.
Fasting: A Metabolic Reset
According to Dr. Mindy Pelz, fasting is a “therapeutic tool” that allows the body to shift out of constant nutrient overload and into a state of healing. When we stop eating for a specific period — whether it’s 14 hours, 24 hours, or even longer — the body initiates processes like:
- Autophagy (cellular cleanup and recycling)
- Ketone production (brain-boosting fuel)
- Stem cell regeneration
- Hormone optimization
- Reduced insulin and glucose levels
Fasting mimics the type of stress our ancestors faced naturally — going hours or days without food, then feasting. It reminds the body how to burn fat for fuel and improves metabolic flexibility.
Jeff Krasno often highlights fasting not just as a health practice, but as a way to reconnect with rhythm, discipline, and simplicity in a chaotic modern world.
So What Other “Good Stressors” Should We Embrace?
Fasting is powerful — but it’s just one of many beneficial stressors that signal the body to repair, grow, and become more resilient. Here are a few others recommended by longevity researchers, including Dr. Pelz and discussed in Jeff Krasno’s Commune programs:
1. Cold Exposure
Ice baths, cold plunges, and cold showers may sound uncomfortable, but they are a strong form of hormetic stress. Cold exposure:
- Activates brown fat, which burns energy and keeps you warm
- Improves insulin sensitivity
- Boosts dopamine and mental focus
- Triggers mitochondrial biogenesis (creating new energy factories in cells)
Even a 30-second cold rinse at the end of a warm shower can yield benefits over time.
2. Heat Exposure (Sauna)
Regular sauna use is linked to:
- Improved cardiovascular health
- Reduced risk of Alzheimer’s
- Increased heat shock proteins that repair damaged cells
- Better detoxification through sweat
Dr. Pelz often combines sauna with fasting or cold exposure for a layered longevity effect.
3. Exercise (Especially High-Intensity)
Exercise is a classic form of hormetic stress. Intense, short bursts of physical strain force muscles and the cardiovascular system to adapt, leading to:
- Stronger bones
- Increased muscle mass
- Enhanced insulin sensitivity
- Better brain function and mood
Dr. Pelz emphasizes fasted workouts for metabolic benefits — when you exercise without food, your body learns to burn fat more efficiently.
4. Breathwork and Intermittent Hypoxia
Controlled breath-holds and conscious breathwork can:
- Increase CO₂ tolerance
- Improve oxygen efficiency
- Trigger epinephrine release for mental clarity
- Reduce inflammation and calm the nervous system
Jeff Krasno has featured breathwork teachers on Commune who share how breathing, like fasting, becomes a portal to self-mastery and healing.
5. Mental & Emotional Challenges
Voluntarily stepping into discomfort — whether through cold, hunger, movement, or difficult emotions — creates psychological resilience. Jeff Krasno speaks often about leaning into stillness, silence, and introspection through meditation as a form of productive stress that strengthens the mind.
Final Thoughts: Adaptation = Health
The key idea here is adaptation. Hormetic stressors challenge the body — but not to harm it. Instead, they force it to grow stronger, smarter, and more efficient. Fasting, cold, heat, movement, and breath are ancient signals our biology understands.
As Dr. Mindy Pelz says, “The body is a miracle. You just have to get out of its way and give it the signals it needs.”
So don’t shy away from the discomfort of a skipped meal, a cold dip, or a sprint. These small challenges can create powerful shifts in your metabolism, brain, and longevity — one stressor at a time.
