#35: 2025’s Nobel Prize in Physiology/Medicine puts regulatory T cells (Tregs) and the FOXP3 gene center stage—and in this episode, Christian Fowler joins host Aaron Fournier to connect that discovery to everyday tools that lower stress and inflammation. We break down how IL-10 from Tregs crosses the blood–brain barrier to reduce neuroinflammation, why chronic stress down-regulates FOXP3 (and Tregs), and how mindset, vagal tone, sleep, sunlight, movement, and targeted sound (like 528 Hz) can help flip you from fight-or-flight into rest-and-digest. We also discuss studies showing Treg expansion reduces anxiety-like behavior, brief/acute stress boosts dopamine and learning, and chronic stress suppresses immune tolerance—plus practical “wins” (make your bed, humming, Mindful Intentions) that build resilience daily.

🔬 Studies & Resources Mentioned:

1. Nobel Prize in Physiology or Medicine (2025) – Discovery of Regulatory T Cells

2. Cepeda et al., Brain, Behavior & Immunity (2024) – T-reg Transfer Reduces Anxiety

3. PubMed ID 39206016 (2024) – Chronic Stress Suppresses T-regs

4. Effect of 528 Hz Music on the Endocrine System and Autonomic Nervous System

5. Frontiers in Immunology (2025) – T-regulatory cells for the treatment of autoimmune diseases

6. Taylor et al., Psychological Review (2000) – ‘Tend-and-Befriend’ Oxytocin Response

7. Yuen et al., Nature Neuroscience (2011) – Acute Stress Boosts Dopamine & Learning

8. Calabrese & Mattson, Frontiers in Physiology (2018) – Hormesis: The Dose Makes the Cure

00:00 Introduction

02:00 Discovery of T-Reg Cells and the FOXP3 Gene

04:00 How IL-10 Lowers Neuroinflammation

06:00 Chronic Stress and the Nervous System

08:00 Identifying Your “Saber-Toothed Tiger” Stressors

10:00 The Vicious Cycle of Stress and Gene Expression

12:00 T-Reg Transfer Study Reduces Anxiety in Mice

14:00 Chronic Stress Suppresses FOXP3 Expression

16:00 Breaking the Cycle: Hope Through Neuroplasticity

18:00 528Hz Music and Hormonal Balance

20:00 Human T-Reg Expansion Study and Inflammation Drop

22:00 Daily Practices to Upregulate Healing Genes

24:00 Recognizing Signs of Chronic Stress

26:00 Reframing the Mind: Positive Focus and Gratitude

28:00 Gender-Specific Stress Responses and Oxytocin

30:00 Acute Stress, Dopamine, and Learning

34:00 Small Wins and Building Resilience

38:00 Mindset, Movement, and Whole-Body Integration

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