Episode
What Alcohol Does to Your Body, Brain & Health
1:59:38
Published: Mon Aug 22 2022
Description
In this episode, I discuss the physiological effects that drinking alcohol has on the brain and body at different levels of consumption and over time. I also describe genetic differences that predispose certain individuals to alcoholism, binge and habit-drinking. I explain alcohol metabolism in simple terms and how it effectively acts as a poison, leading to cellular stress and damage. I then explain that it impacts neuronal function and changes our thinking and behavior – hallmarks of inebriation. I also discuss how alcohol consumption of different amounts impacts inflammation, stress, neurodegeneration, and cancer risk and negatively impacts the gut microbiome, brain thickness, hormone balance, mood and feelings of motivation. Additionally, I discuss the biology of hangovers and describe science-based strategies to mitigate the severity of a hangover. Since alcohol is one of the most widely consumed recreational substances, this episode ought to be of relevance to everyone. Indeed, even low-to-moderate alcohol consumption negatively impacts the brain and body in direct ways. The goal of this episode is to help people make informed decisions about their alcohol consumption that are in keeping with their mental and physical health goals. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Thesis: https://takethesis.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Effects of Alcohol Consumption (00:03:19) Low to Moderate Alcohol Consumption & Neurodegeneration (00:06:14) Sponsors: LMN, Thesis, Momentous (00:10:46) Historical Context & Uses of Alcohol (00:13:28) Alcohol Metabolism, “Empty Calories” (00:18:23) Inebriation: Top-Down Inhibition, Impulsivity & Memory Formation (00:24:23) Long-Lasting Effects & Impulsivity, Neuroplasticity & Reversibility (00:27:55) Food & Alcohol Absorption (00:30:07) Alcohol & Serotonin, SSRIs & Depression, Risk for Alcoholism, Blackouts (00:37:39) Predisposition for Alcoholism; Chronic Consumption, Cortisol & Stress (00:43:29) Sponsor: AG1 (00:46:07) Genetic Predisposition for Alcoholism, Consuming Alcohol Too Young (00:52:27) Gut-Liver-Brain Axis: Alcohol, Gut Microbiome, Inflammation & Leaky Gut (00:59:46) Tool: Improving/Replenishing Gut Microbiome (01:02:44) Reducing Alcohol Consumption & Stress (01:04:25) Hangover: Alcohol & Sleep, Anxiety, Headache (01:12:11) Hangover Recovery, Adrenaline & Deliberate Cold Exposure (01:17:16) Hangover Recovery, Dehydration & Electrolytes (01:20:45) Types of Alcohol & Hangover Severity, Congeners (01:25:25) Alcohol Tolerance, Dopamine & Serotonin, Pleasure-Pain Balance (01:33:36) Are There Any Positive Effects of Alcohol?, Resveratrol (01:35:42) Alcohol & Brain Thickness (01:37:11) Alcohol & Cancer Risk: DNA Methylation, Breast Cancer Risk (01:44:31) Mitigating Cancer Risk, Folate, B Vitamins (01:46:54) Alcohol & Pregnancy, Fetal Alcohol Syndrome (01:50:58) Hormones: Testosterone & Estrogen Balance (01:55:09) Negative Effects of Alcohol Consumption (01:58:35) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter, Huberman Lab Clips Title Card Photo Credit: Mike Blabac Disclaimer
Chapters
This episode discusses the effects of alcohol on the biological systems of both humans and animals.
00:00 - 02:16 (02:16)
Summary
This episode discusses the effects of alcohol on the biological systems of both humans and animals. It also addresses the question of whether low to moderate alcohol consumption is better than abstaining from alcohol altogether.
EpisodeWhat Alcohol Does to Your Body, Brain & Health
PodcastHuberman Lab
The more alcohol consumed per week, the more neurodegeneration occurs, causing thinning of the neocortex and loss of neurons.
02:16 - 09:11 (06:55)
Summary
The more alcohol consumed per week, the more neurodegeneration occurs, causing thinning of the neocortex and loss of neurons. Even low to moderate consumption of alcohol, such as one or two drinks per day, has been shown to cause the same effect.
EpisodeWhat Alcohol Does to Your Body, Brain & Health
PodcastHuberman Lab
The effects of alcohol on the brain depend on the drinking pattern and the individual, with chronic drinkers and those with a genetic predisposition experiencing an increase in alertness and mood while occasional drinkers feel the effects less and transition more quickly into a state of tiredness and impaired motor skills.
09:11 - 20:42 (11:31)
Summary
The effects of alcohol on the brain depend on the drinking pattern and the individual, with chronic drinkers and those with a genetic predisposition experiencing an increase in alertness and mood while occasional drinkers feel the effects less and transition more quickly into a state of tiredness and impaired motor skills. Alcohol can easily cross the blood-brain barrier, affecting both neurons and glial cells, and impairing motor function and judgment in those who are not accustomed to drinking it.
EpisodeWhat Alcohol Does to Your Body, Brain & Health
PodcastHuberman Lab
Dr. Scott Swartzwelder explains that habitual drinking not only increases impulsivity while drinking, but it also changes the neural circuits responsible for impulsive behavior in a way that makes it occur more readily even when not drinking.
20:43 - 29:02 (08:18)
Summary
Dr. Scott Swartzwelder explains that habitual drinking not only increases impulsivity while drinking, but it also changes the neural circuits responsible for impulsive behavior in a way that makes it occur more readily even when not drinking. However, these changes can be reversed with abstinence, except in cases of chronic large-volume alcohol consumption.
EpisodeWhat Alcohol Does to Your Body, Brain & Health
PodcastHuberman Lab
Although a recent study found that serotonin levels can't fully explain depression, the study's results have been misinterpreted to suggest that antidepressants like SSRIs are not helpful in treating depression, however, evidence has shown that serotonin is involved in circuits of the brain that affect mood and well-being.
29:02 - 35:26 (06:24)
Summary
Although a recent study found that serotonin levels can't fully explain depression, the study's results have been misinterpreted to suggest that antidepressants like SSRIs are not helpful in treating depression, however, evidence has shown that serotonin is involved in circuits of the brain that affect mood and well-being.
EpisodeWhat Alcohol Does to Your Body, Brain & Health
PodcastHuberman Lab
The podcast discusses the long-term changes in the neural and hormone circuitry of drinkers, which cause them to want to drink even more to achieve a sense of normalcy, leading to an increase in stress hormones.
35:26 - 43:30 (08:04)
Summary
The podcast discusses the long-term changes in the neural and hormone circuitry of drinkers, which cause them to want to drink even more to achieve a sense of normalcy, leading to an increase in stress hormones. It highlights the differences in drinking patterns and types of alcohol and their effects.
EpisodeWhat Alcohol Does to Your Body, Brain & Health
PodcastHuberman Lab
People who start drinking after they reach legal age are less likely to develop AUD (Alcohol Use Disorder) as compared to those with young age alcohol intake.
43:30 - 55:13 (11:43)
Summary
People who start drinking after they reach legal age are less likely to develop AUD (Alcohol Use Disorder) as compared to those with young age alcohol intake. The Gut Liver Brain Axis is studied to establish the connection between young drinkers, chronic drinkers, and alcoholics.
EpisodeWhat Alcohol Does to Your Body, Brain & Health
PodcastHuberman Lab
Ingesting two to four servings of low sugar fermented foods per day, such as kimchi, miso, or kefir, can help replenish and repair gut microbiome that has been disrupted by alcohol.
55:13 - 1:10:20 (15:07)
Summary
Ingesting two to four servings of low sugar fermented foods per day, such as kimchi, miso, or kefir, can help replenish and repair gut microbiome that has been disrupted by alcohol. This is important in alleviating some of the negative effects of alcohol consumption on the gut, liver, and brain, such as inflammation and leaky gut.
EpisodeWhat Alcohol Does to Your Body, Brain & Health
PodcastHuberman Lab
Cold exposure like jumping into an ice bath or taking a cold shower that raises your adrenaline level, can help reduce the effects of hangovers and rapidly clear alcohol from the brain and bloodstream.
1:10:20 - 1:16:04 (05:43)
Summary
Cold exposure like jumping into an ice bath or taking a cold shower that raises your adrenaline level, can help reduce the effects of hangovers and rapidly clear alcohol from the brain and bloodstream.
EpisodeWhat Alcohol Does to Your Body, Brain & Health
PodcastHuberman Lab
Taking care of your gut microbiome can reduce the symptoms of hangovers.
1:16:04 - 1:24:33 (08:28)
Summary
Taking care of your gut microbiome can reduce the symptoms of hangovers. A healthy gut microbiome helps ward off the effect of hangovers by minimizing the effects of the toxins generated after consuming alcohol, according to studies.
EpisodeWhat Alcohol Does to Your Body, Brain & Health
PodcastHuberman Lab
Alcohol consumption can increase the risk of cancer, particularly breast cancer, by altering DNA methylation and gene expression.
1:24:35 - 1:39:35 (15:00)
Summary
Alcohol consumption can increase the risk of cancer, particularly breast cancer, by altering DNA methylation and gene expression. Resveratrol, found in red wine, may have health benefits, but the amount needed to have a positive effect is too high and would induce negative effects from alcohol consumption.
EpisodeWhat Alcohol Does to Your Body, Brain & Health
PodcastHuberman Lab
This podcast episode delves into the correlation between alcohol consumption and the increased risk of cancer, especially breast cancer, even at low levels of alcohol intake.
1:39:35 - 1:50:15 (10:39)
Summary
This podcast episode delves into the correlation between alcohol consumption and the increased risk of cancer, especially breast cancer, even at low levels of alcohol intake. Low levels of B vitamins like folate and B12 due to prolonged alcohol consumption appear to be partially responsible for increasing cancer and tumor risk.
EpisodeWhat Alcohol Does to Your Body, Brain & Health
PodcastHuberman Lab
Moderate consumption of alcohol is better than either no consumption or excessive drinking.
1:50:15 - 1:59:31 (09:16)
Summary
Moderate consumption of alcohol is better than either no consumption or excessive drinking. However, despite small amounts of alcohol ingestion which show an increase in testosterone, it has been shown that alcohol ingestion causes a decrease in testosterone over time.