You’ve likely heard the phrase, “What doesn’t kill you makes you stronger.” It turns out, there’s real science behind that.

Small, controlled doses of specific stressors can actually help improve your energy levels. This principle is known as hormesis—a process where brief exposure to low-level stress triggers beneficial adaptations in the body.

One of the key systems affected by hormesis is the mitochondria, your cells’ energy powerhouses. These structures are responsible for producing ATP (adenosine triphosphate), the main source of cellular energy. When exposed to hormetic stressors, mitochondria can become more efficient and multiply in number—leading to increased energy capacity over time.

Common hormetic stressors include:

• Cold exposure (e.g., cold showers or ice baths)

• Heat exposure (e.g., saunas)

• Photobiomodulation (red light therapy)

• Intermittent fasting

• Exercise

However, dose matters. Too much stress, especially in individuals with chronic fatigue or post-exertional malaise, can backfire. That’s why it’s crucial to tailor these strategies to your current energy levels and recovery capacity.

Start slowly. Even 30 seconds of cold water at the end of your shower or a few minutes of gentle movement can be enough to trigger beneficial effects. Over time, these small steps can lead to improved resilience, mental clarity, and stress tolerance.

It’s always wise to work with a qualified practitioner who can guide you in introducing hormetic stress safely and effectively. A personalised plan ensures you’re building energy rather than depleting it.

Hormesis isn’t just about physical strength—it’s about helping your body adapt and thrive.

With consistency and the right approach, it can become a cornerstone of your fatigue recovery journey, empowering you to reclaim lasting energy and vitality.

You can find other ME/CFS related blogs here.