The Hidden Cost of Chronic Stress: How It’s Destroying Your Health (and How to Take Back Control)
By Jesse Carrajat | Host – Stronger Weekly Podcast | USMC Veteran | Founder – Altum Media
Introduction: The Silent Epidemic
Stress isn’t just a feeling — it’s a full-body physiological response. And when it doesn’t turn off, it quietly erodes your health, hormones, and happiness.
This week on Stronger Weekly, I sit down with my good friend Justin Maziarz to unpack one of the biggest threats to modern well-being: chronic stress.
Together, we explore what’s actually happening inside your body when stress becomes a constant companion — and how to fight back with science, faith, and practical tools that work.
What Is Stress, Really?
Most people think of stress as emotional tension, but scientifically, stress is a biological survival mechanism. When your brain perceives a threat, it releases hormones like cortisol and adrenaline, triggering the “fight-or-flight” response.
Short-term stress helps you perform.
Chronic stress, however, keeps your body in overdrive — and that’s where the real damage begins.
- Cortisol overload disrupts your sleep, mood, and metabolism.
- Testosterone declines, reducing muscle growth, drive, and motivation.
- Inflammation increases, setting the stage for chronic disease.
- Your nervous system dysregulates, keeping you anxious and reactive.
(Image suggestion: a simple labeled diagram of the HPA axis — hypothalamus, pituitary, adrenal glands — showing how stress hormones affect the body.)
The Modern Triggers of Chronic Stress
We live in an environment designed to overstimulate our nervous system.
From financial pressure to digital overload, many of today’s “normal” stressors are anything but normal to the human brain.
- Overstimulation: Constant notifications, news cycles, and multitasking elevate baseline cortisol.
- Sleep deprivation: Skipping restorative sleep impairs emotional regulation and recovery.
- Financial strain: Chronic uncertainty is one of the most powerful psychological stressors.
- Toxic ambition: The relentless pursuit of “more” — success, status, productivity — keeps us trapped in performance mode.
As Justin puts it in the episode, “We’ve built a world that rewards burnout and then wonders why we’re all exhausted.”
(Image suggestion: black-and-white photo of a person at a desk late at night surrounded by screens; caption: “The modern world is built to keep you in fight-or-flight mode.”)
How Stress Destroys Hormones and Energy
One of the least discussed impacts of stress is its hormonal fallout.
When cortisol remains high for too long:
- Testosterone and DHEA drop, reducing muscle mass and vitality.
- Insulin sensitivity declines, increasing fat storage and blood sugar issues.
- Thyroid function slows, causing fatigue and low mood.
- Sleep cycles break down, leading to more stress — creating a vicious loop.
➡️ Learn more: Harvard Health — The Long-Term Effects of Stress
Science-Backed Ways to Reduce Stress
Beating stress doesn’t mean eliminating challenge — it means building resilience.
Here are practical, research-supported tools Justin and I discuss in the episode:
1. Breathwork and Mindfulness
Slow, nasal breathing activates the parasympathetic nervous system — your body’s natural “off switch.” Even 5 minutes a day can reduce cortisol and lower heart rate variability.
➡️ Try: Huberman Lab — Science of Breathwork
2. Strength Training
Lifting weights improves hormonal balance, boosts endorphins, and builds stress-resistant mitochondria.
➡️ Study: Resistance Training and Stress Resilience — Frontiers in Psychology
3. Faith and Purpose
A grounded sense of meaning reduces anxiety and helps reframe adversity. Whether through prayer, community, or meditation, belief gives stress a container.
4. Rest and Recovery
Schedule downtime with the same discipline you bring to your workouts. Sleep, sunlight, and solitude are non-negotiable for long-term health.
(Image suggestion: sunrise hike photo or calm breathing exercise visual — something peaceful and minimal.)
This Week’s Top Health & Fitness Headlines
Because staying strong also means staying informed.
- COVID and Pregnancy: A new Obstetrics & Gynecology study links COVID infection during pregnancy with increased autism risk, reigniting debate over maternal immunity.
- CTE Research: Scientists confirm that chronic traumatic encephalopathy stems from repeated head impacts, not single concussions — a critical insight for contact sports safety.
- Alcohol and Cancer: A JAMA Oncology survey finds most Americans still don’t realize alcohol raises cancer risk, despite decades of evidence.
- Cilantro’s Metabolic Effects: Researchers identify potential benefits but warn against overhyped detox claims.
- Alabama’s “Porn Tax”: A new 10% tax aims to fund mental health services, sparking national debate on digital addiction and moral responsibility.
➡️ Read the full studies on JAMA, NIH, and Obstetrics & Gynecology Journal.
Final Takeaway
You can’t eliminate stress — but you can master it.
Your health depends not on the pressures you face, but on how effectively you recover from them.
Take five minutes today to breathe, rest, and remember: control isn’t found in doing more — it’s found in slowing down.
About Stronger Weekly
The health and fitness news and inspiration you need, delivered every Monday. Hosted by USMC Veteran and healthcare leader Jesse Carrajat, Stronger Weekly blends expert interviews, scientific research, and timeless wisdom to help you live a longer, stronger, healthier life.
