<p><strong>Dr. Pierre Capel</strong></p> <p>Dr. Pierre Capel is a professor emeritus in experimental immunology at the Utrecht University in the Netherlands where he researched a wide range of topics from genetic modification to cancer immunotherapy.</p> <p>Pierre also works with Wim Hof, otherwise known as the iceman <em>(guest on the last podcast</em>) who is especially well-known for some of his amazing physical feats, like staying in a tub with direct contact to ice for over an hour and fifty three minutes.</p> <p>Pierre explains some of the science behind how Wim is able to withstand cold temperatures for prolonged periods of time. The explanation comes down to what the 2014 PNAS study on Wim's technique showed: that reductions in carbon dioxide temporarily increased blood pH. The missing piece to the puzzle that Pierre brings in is the simple fact that pain receptors that are critical to feeling cold temperatures actually rely on what are known as "acid sensing ion channels", which have been shown in other studies to become inactive within the pH ranges Wim and his trainees are able to increase their blood to.</p> <p class="p1">In this episode, we discuss...<span class="Apple-converted-space"> </span></p> <ul> <li class="p1"><strong>(00:00)</strong> Introduction</li> <li class="p1"><strong>(05:45)</strong> Harmful chronic stress vs beneficial eustress</li> <li class="p1"><strong>(09:18)</strong> Exercise improves a person's ability to deal with chronic stress</li> <li class="p1"><strong>(12:55)</strong> Meditation causes a measurable change in DNA expression</li> <li class="p1"><strong>(15:51)</strong> Loneliness caused 60% increase in tumor incidence in rats</li> <li class="p1"><strong>(19:02)</strong> Loneliness causes an increase in transcription factor NF-kB</li> <li class="p1"><strong>(23:32)</strong> How mood affects the immune system through cortisol and circadian rhythm</li> <li class="p1"><strong>(26:50)</strong> Immune responses activated in the gut can cause depression</li> <li class="p1"><strong>(30:25)</strong> How meditation affects the brain and relieves chronic stress</li> <li class="p1"><strong>(40:02)</strong> Dr. Capel talks about his meditation practice and why he does it</li> <li class="p1"><strong>(44:42)</strong> How Wim Hof endures freezing temperatures for hours<span class="Apple-converted-space"> </span></li> <li class="p1"><strong>(58:16)</strong> Mice exposed to severe cold stress experienced beneficial brain reconfiguration</li> <li class="p1"><strong>(01:08:05)</strong> The close relationship between love and smell</li> </ul> <p><span style="font-weight: 400;">If you're interested in learning more, you can read the <a href="https://www.foundmyfitness.com/episodes/pierre-capel">full show notes here</a>.</span></p> <p><span style="font-weight: 400;">Join over 300,000 people and get the latest distilled information straight to your inbox weekly:</span> <a href="https://www.foundmyfitness.com/newsletter"><span style="font-weight: 400;">https://www.foundmyfitness.com/newsletter</span></a></p> <p><span style="font-weight: 400;">Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A's with Rhonda and more:</span> <a href="https://www.foundmyfitness.com/crowdsponsor"><span style="font-weight: 400;">https://www.foundmyfitness.com/crowdsponsor</span></a></p>
Actionable Insights
1. Meditate Daily for Gene Expression
Meditate for 10-20 minutes daily to positively change the expression of hundreds of genes, buffer negative stress effects, and bring harmony by disconnecting from obsessive thinking.
2. Cultivate a Positive Outlook
Actively seek and appreciate the good things in life and maintain a positive view, as this internal ease and optimism can positively influence gene expression, health, and disease coping.
3. Avoid Social Isolation
Actively cultivate social connections and avoid loneliness, as social isolation can negatively alter hundreds of genes involved in the immune system, metabolism, and hormone levels, impacting health.
4. Prioritize Daily Personal Time
Dedicate at least half an hour daily solely for yourself, free from obligations, as this personal time is crucial for well-being and can have a significant positive effect.
5. Stay Physically Active
Engage in physical exercise like walking or swimming to positively affect psychological problems and help regain harmony disturbed by external stressors.
6. Practice Wim Hof Breathing
Practice Wim Hof’s breathing technique for about 20 minutes to lower blood carbon dioxide, increase blood pH, and prepare for cold exposure, reducing pain and anxiety.
7. Immerse Yourself in Nature
Take walks or spend time immersed in nature, as this can significantly reduce symptoms of depression and anxiety more effectively than exercise in urban environments.
8. Prioritize Sufficient Sleep
Recognize sleep as an incredibly important and active process for mental reprocessing, memory consolidation, and “cleaning up the hard disk” of the mind.
9. Flexible Meditation Practice
Practice meditation in any comfortable position (walking, sitting, lying down) and focus on something non-thought-provoking like breathing, a picture, nature, or a fireplace, to stop thinking and simply “be.”
10. Use Menthol/Eucalyptus for Colds
Apply menthol or eucalyptus to your chest when experiencing a common cold, as compounds from these plants bind to cold receptors, increasing blood flow and local temperature to boost the immune response.
11. Eat Spicy Food in Heat
Consume spicy foods containing capsaicin (like red pepper) in hot environments, as it stimulates heat-sensing receptors to reduce your body temperature and help you feel cooler.