WTF IS ALLOSTASIS.
The scientific concept that explains why ZAAG works.
Allostasis is the process by which the body achieves stability through change, actively adjusting to both predictable and unpredictable events to maintain internal balance.
In contrast to homeostasis, which maintains internal stability by keeping physiological variables (such as temperature, pH, and blood glucose) within a narrow range, allostasis is a more dynamic process. It involves continuous adjustments based on anticipated needs and real-time responses to stressors, such as:
1. Exercise, injury, illness, dehydration, extreme temperatures.
2. Work-related pressure, social interactions, emotional distress, cognitive overload.
3. Fluctuations in nutrient availability, fasting, overnutrition, inflammation.
These adaptive responses are essential for short-term survival and performance. However, when stressors become chronic or excessive, the body’s ability to regulate allostasis efficiently can become impaired.
Allostatic Load refers to the cumulative burden placed on the body due to prolonged exposure to stress. When the systems that regulate allostasis become overactivated or dysregulated, the resulting wear and tear can lead to long-term health consequences, such as:
Increased Inflammation: Chronic stress can trigger immune overactivation, leading to systemic inflammation—a key driver of aging and chronic disease.
Metabolic Dysregulation: Prolonged exposure to stress hormones can impair insulin sensitivity, promote fat accumulation, and increase the risk of metabolic disorders.
Cognitive Impairment: High allostatic load has been linked to memory deficits, reduced executive function, and an increased risk of neurodegenerative diseases.
Reduced Physical Performance: Chronic stress can impair muscle recovery, decrease endurance, and raise susceptibility to injury.
Cardiovascular Strain: Excessive allostatic load is associated with hypertension, arterial stiffness, and a higher risk of cardiovascular disease.
Chronic cortisol elevation promotes muscle protein breakdown for gluconeogenesis (to produce glucose), leading to muscle fatigue and reduced endurance.
Chronic stress also depletes glycogen stores more rapidly during exercise. In high-stress situations, the body shifts to a more catabolic state, where muscle glycogen is used up more quickly, shortening the time until exhaustion during physical exertion.
High allostatic load suppresses anabolic processes like muscle repair, which are necessary for recovery after exercise.
Reduced recovery capacity leads to quicker onset of fatigue during subsequent efforts because muscles are not fully restored. This impaired recovery also manifests as reduced resilience to physical stress.
For instance, repeated high-intensity efforts are more challenging to maintain, as the body becomes less efficient at restoring energy reserves and repairing tissue under chronic stress conditions.
Under chronic stress, the sympathetic nervous system dominates, leading to elevated heart rate, higher blood pressure, and increased energy expenditure even at rest. This sympathetic overdrive reduces heart rate variability (HRV), a key indicator of how well the body can adapt to physical and mental stress.
Lower HRV has been shown to correlate with reduced performance and endurance because the body is in a constant state of readiness, expending more energy than necessary and increasing the likelihood of earlier fatigue.
While free fatty acids are a valuable energy source, the shift away from glycogen stores under stress conditions can impair the efficiency of energy production, particularly in high-intensity activities where glucose is the preferred substrate.
As a result, individuals under chronic stress may experience muscle fatigue more rapidly, leading to an earlier onset of exhaustion during both aerobic and anaerobic activities. This is supported by research showing that individuals with higher perceived stress levels exhibit reduced endurance and performance in physical tasks.
This “central fatigue” refers to the brain’s inability to push through physical discomfort, leading to a greater likelihood of stopping exercise prematurely, even if the muscles themselves are not yet fully fatigued.
Cognitive fatigue, caused by chronic stress, can also reduce motivation and mental toughness, both of which are crucial for sustaining prolonged physical effort.
Oxidative stress damages cells and tissues, which in turn reduces muscle efficiency and accelerates fatigue during exercise. Inflammation also affects the central nervous system, contributing to feelings of fatigue and lethargy, further reducing an individual’s ability to maintain performance over time.
You can find out your allostatic load via our short questionnaire below.
Diminished performance is just one consequence of allostatic overload—it’s also associated with a range of real-world health conditions:
Cardiovascular Disease - Persistent sympathetic activation and elevated cortisol levels contribute to hypertension, arterial stiffness, and increased cardiovascular risk.
Metabolic Disorders - Chronic stress-related metabolic adaptations can lead to insulin resistance, obesity, and type 2 diabetes.
Cognitive Decline - Prolonged exposure to stress hormones impairs hippocampal function, negatively affecting memory and overall cognitive performance.
Mental Health Challenges - Dysregulation of allostatic processes is closely linked to anxiety, depression, and mood disorders—often the result of sustained over activation of the stress-response system.
Since allostatic load impacts both physical and cognitive performance, managing it is essential for maintaining long-term health and peak function.
While strategies like regular exercise, quality sleep, mindfulness, and structured recovery all help reduce the allostatic burden, finding the right balance is often the real challenge—especially for those who are constantly pushing their limits.
If you’re reading this, chances are you’re a maximiser—someone who thrives on high performance and isn’t interested in slowing down or scaling back.
What you need isn’t less effort—it’s a smarter way to adapt, recover, and thrive in a world of constant stress.
That’s where Adaptive Nutrition comes in. A science-backed approach designed to support your body’s natural ability to adjust, replenish, and perform under pressure.
The quicker you adapt, the better you perform.