How a small challenge strengthens cellular defenses

Lift weights regularly and your muscles adapt. The load signals them to repair and build muscle proteins during recovery, helping them handle that work better over time.

Exercise also temporarily increases reactive oxygen molecules. In controlled amounts, these molecules act as signals: they prompt cells to increase their own antioxidant enzymes. Those enzymes help keep reactive molecules from accumulating enough to cause damage.

A manageable challenge can stimulate a protective response. Scientists call this hormesis.

Sulforaphane, the compound formed when you cut or chew broccoli, can stimulate this kind of response through a chemical signal. It interacts with Keap1, a protein that senses chemical stress. This allows Nrf2, a protein that regulates your cells' defense systems, to switch on protective genes.

Some of those genes tell your cells to make more of the enzymes that assemble glutathione from amino acids. That increases the cells' capacity to replenish glutathione.

Glutathione then works with protective enzymes to neutralize damaging reactive molecules and help process certain harmful chemicals for removal. The benefit comes from increasing your cells' own protective capacity.

That biology is part of the reasoning behind our recommendation to eat the greens regularly. Our practical starting point is 1–2 ounces most days, added to meals you enjoy.