In this episode of Rooted in Resilience, we welcome our first guest of the season—health coach and bioenergetic researcher Jay Feldman—for a deep dive into the world of ice baths, hormesis, and stress-driven health trends. From the truth about fat burning and cold exposure to how our metabolism adapts (or shuts down) under chronic stress, we unpack the biochemical realities behind popular biohacks. We also explore how short-term boosts might come at the cost of long-term metabolic health—and what a truly sustainable health approach looks like.

Whether you’re a cold plunge fan or someone navigating the aftermath of restrictive diets, this episode is a must-listen.

0:00 - Fuel, Energy & Stress Hormones0:34 - Meet Jay Feldman1:15 - Jay's Health Journey & Ray Peat's Influence3:53 - Introduction to Hormesis & Biohacking5:42 - Mainstream Claims vs. Hidden Costs of Ice Baths7:32 - Can Stress Make You Healthier?9:25 - Fat Burning ≠ Fat Loss11:53 - Long-Term Effects of Chronic Stressors16:50 - PUFAs: The Hidden Danger in Fat Oxidation20:16 – Common Biohacking Hormesis Examples22:02 - How to Actually Lose Fat25:48 – The Cost of Boosting Metabolism Through Stress28:57 - Metabolic Debt & The Body’s Adaptive Response31:25 - Constrained Energy Expenditure Research by Herman Pontzer32:55 - Recovery & Rebound: Refeeding After Restriction35:50 - Redefining Health & Sustainable Metabolism37:25 - Is all stress bad? The Hans Selye distinction42:25 – Positive Adaptation: What Stressors Actually Help You Thrive43:57 - Find What Fuels You45:24 - PUFA 101: The fats that slow us down46:08 - Squirrels, Hibernation & Metabolism Downregulation48:00 – Wrap-up + Where to find Jay’s work