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Hormesis

Hormesis

Nutrition sections

01Why it's a Pillar02The Science03What it looks like in practice04Where to Start05How it connects to the other Pillars06The Forever Well View07Going Deeper08References

References

The studies and key texts cited across the Hormesis pillar, for members who want to follow the evidence directly.

1. Laukkanen T, Khan H, Zaccardi F, Laukkanen JA. Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Intern Med. 2015;175(4):542-548.

2. Laukkanen T, Kunutsor SK, Khan H, Willeit P, Zaccardi F, Laukkanen JA. Sauna bathing is associated with reduced cardiovascular mortality and improves risk prediction in men and women: a prospective cohort study. BMC Med. 2018;16(1):219.

3. Kunutsor SK, Khan H, Zaccardi F, Laukkanen T, Willeit P, Laukkanen JA. Sauna bathing reduces the risk of stroke in Finnish men and women: a prospective cohort study. Neurology. 2018;90(22):e1937-e1944.

4. Laukkanen T, Kunutsor S, Kauhanen J, Laukkanen JA. Sauna bathing is inversely associated with dementia and Alzheimer’s disease in middle-aged Finnish men. Age Ageing. 2017;46(2):245-249.

5. Cain T, Brinsley J, Bennett H, Nelson M, Maher C, Singh B. Effects of cold-water immersion on health and wellbeing: a systematic review and meta-analysis. PLOS ONE. 2025;20(1):e0317615.

6. Di Francesco A, Deighan AG, Litichevskiy L, et al. Dietary restriction impacts health and lifespan of genetically diverse mice. Nature. 2024;634(8035):684-692.

7. Semnani-Azad Z, Khan TA, Chiavaroli L, et al. Intermittent fasting strategies and their effects on body weight and other cardiometabolic risk factors: systematic review and network meta-analysis of randomised clinical trials. BMJ. 2025;389:e082007.

8. Fazeli PK, Steinhauser ML. A critical assessment of fasting to promote metabolic health and longevity. Endocr Rev. 2025;46(6):856-876.

9. Calabrese EJ, Nascarella M, Pressman P, et al. Hormesis determines lifespan. Ageing Res Rev. 2024;94:102181.

10. Calabrese EJ, Osakabe N, Di Paola R, et al. Hormesis defines the limits of lifespan. Ageing Res Rev. 2023;91:102074.

11. Sun T, Wu H, Cong M, Zhan J, Li F. Meta-analytic evidence for the anti-aging effect of hormesis on Caenorhabditis elegans. Aging (Albany NY). 2020;12(4):2723-2746.

12. Ristow M, Zarse K. How increased oxidative stress promotes longevity and metabolic health: the concept of mitochondrial hormesis (mitohormesis). Exp Gerontol. 2010;45(6):410-418.

13. Ristow M, Schmeisser S. Extending life span by increasing oxidative stress. Free Radic Biol Med. 2011;51(2):327-336.

14. Laukkanen JA, Laukkanen T, Kunutsor SK. Cardiovascular and other health benefits of sauna bathing: a review of the evidence. Mayo Clin Proc. 2018;93(8):1111-1121.

15. Esperland D, de Weerd L, Mercer JB. Health effects of voluntary exposure to cold water — a continuing subject of debate. Int J Circumpolar Health. 2022;81(1):2111789.

16. Piñero A, Burke R, Augustin F, et al. Throwing cold water on muscle growth: a systematic review with meta-analysis of the effects of postexercise cold water immersion on resistance training-induced hypertrophy. Eur J Sport Sci. 2024;24(2):177-189.

17. de Cabo R, Mattson MP. Effects of intermittent fasting on health, aging, and disease. N Engl J Med. 2019;381(26):2541-2551.

18. Lowe DA, Wu N, Rohdin-Bibby L, et al. Effects of time-restricted eating on weight loss and other metabolic parameters in women and men with overweight and obesity: the TREAT randomized clinical trial. JAMA Intern Med. 2020;180(11):1491-1499.

19. Søberg S, Löfgren J, Philipsen FE, et al. Altered brown fat thermoregulation and enhanced cold-induced thermogenesis in young, healthy, winter-swimming men. Cell Rep Med. 2021;2(10):100408.