Show notes
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. Access the full show notes for this episode at hubermanlab.com.Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.Thank you to our sponsorsAG1: https://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanlabWaking Up: https://wakingup.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps00:00:00 Effects of Alcohol Consumption00:03:19 Low to Moderate Alcohol Consumption & Neurodegeneration00:06:14 Sponsors: AG1, LMNT00:10:46 Historical Context & Uses of Alcohol00:13:28 Alcohol Metabolism, “Empty Calories”00:18:23 Inebriation: Top-Down Inhibition, Impulsivity & Memory Formation00:24:23 Long-Lasting Effects & Impulsivity, Neuroplasticity & Reversibility00:27:55 Food & Alcohol Absorption00:30:07 Alcohol & Serotonin, SSRIs & Depression, Risk for Alcoholism, Blackouts00:37:39 Predisposition for Alcoholism; Chronic Consumption, Cortisol & Stress00:43:29 Sponsor: AG100:46:07 Genetic Predisposition for Alcoholism, Consuming Alcohol Too Young00:52:27 Gut-Liver-Brain Axis: Alcohol, Gut Microbiome, Inflammation & Leaky Gut00:59:46 Tool: Improving/Replenishing Gut Microbiome01:02:44 Reducing Alcohol Consumption & Stress01:04:25 Hangover: Alcohol & Sleep, Anxiety, Headache01:12:11 Hangover Recovery, Adrenaline & Deliberate Cold Exposure01:17:16 Hangover Recovery, Dehydration & Electrolytes01:20:45 Types of Alcohol & Hangover Severity, Congeners01:25:25 Alcohol Tolerance, Dopamine & Serotonin, Pleasure-Pain Balance01:33:36 Are There Any Positive Effects of Alcohol?, Resveratrol01:35:42 Alcohol & Brain Thickness01:37:11 Alcohol & Cancer Risk: DNA Methylation, Breast Cancer Risk01:44:31 Mitigating Cancer Risk, Folate, B Vitamins01:46:54 Alcohol & Pregnancy, Fetal Alcohol Syndrome01:50:58 Hormones: Testosterone & Estrogen Balance01:55:09 Negative Effects of Alcohol Consumption01:58:35 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter, Huberman Lab ClipsDisclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices