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Quick takeaways
- Alcohol consumption has immediate and long-term effects on our thinking, behavior, and overall health.
- Genetic factors, age of first exposure to alcohol, and environmental influences contribute to the risk of developing alcohol use disorder.
- Chronic alcohol consumption leads to changes in neurochemistry, hormone regulation, and stress response systems.
- Alcohol disrupts the gut microbiome and increases inflammation in the brain and body.
- Consuming certain types of alcohol, like brandy, and the presence of congeners contribute to the severity of hangovers.
Deep dives
Alcohol's Effects on Biology and Behavior
Alcohol consumption affects our biology at the cellular, organ, and brain level. It has both immediate and long-term effects on our thinking, behavior, and overall health. Ingesting alcohol leads to the conversion of ethanol into acetylaldehyde, a toxic compound that damages cells. It also impairs the activity of neurons in the prefrontal cortex, leading to impulsive and habitual behaviors. Alcohol affects the production and release of serotonin, a neurotransmitter involved in mood regulation. It disrupts memory formation and storage, often leading to blackouts. Chronic alcohol consumption can also alter the hypothalamic-pituitary-adrenal axis, increasing stress levels and affecting mood. Genetic factors, age of first exposure to alcohol, and environmental influences all contribute to the risk of developing alcohol use disorder.
The Impact of Drinking Patterns
The patterns of alcohol consumption, even in moderate amounts, can have significant effects on our neural circuits and overall health. Regular drinking, even one or two drinks per night, can lead to increased baseline stress levels and lower mood when not drinking. Changes in neural circuitry that control impulsive and habitual behavior occur, making it harder to break free from alcohol dependence. Genetic predisposition and early initiation of alcohol consumption increase the risk of developing alcohol use disorder. The effects of alcohol differ among individuals, with some experiencing an increase in alertness and energized mood, while others feel sedated or experience blackouts.
Genetics and Alcoholism
Genetic factors play a role in determining an individual's predisposition to alcoholism. Variants in genes related to serotonin receptors, GABA receptors, and the hypothalamic-pituitary axis are associated with alcohol use disorder. These genes interact with environmental factors and patterns of alcohol abuse. Starting to drink at a young age significantly increases the risk of developing alcohol dependence. The age at which individuals initiate alcohol consumption is a strong predictor of their likelihood to develop alcohol use disorder. While genetics do influence alcoholism risk, environmental factors and age of first exposure to alcohol are also critical factors to consider.
Long-Term Effects and Consequences
Chronic alcohol consumption has long-lasting effects on the brain and body. It leads to changes in neurochemistry, hormone regulation, and stress response systems. Regular drinking increases baseline stress levels, impairs mood regulation, and alters neural circuitry related to impulsive and habitual behaviors. Early alcohol initiation and chronic consumption can lead to alcohol use disorder and long-term health consequences. Understanding the effects of alcohol on our biology and behavior is important in making informed decisions about consumption and seeking appropriate resources for support and treatment if needed.
The Gut-Liver-Brain Connection: How Alcohol Impacts the Microbiome
Alcohol consumption disrupts the gut microbiome, killing healthy gut bacteria and causing a transiently leaky gut. The metabolism of alcohol in the liver increases the release of inflammatory cytokines, leading to inflammation in the brain and body. The disruption of the gut microbiome and the release of inflammatory molecules can result in the movement of bad bacteria into the bloodstream and the brain, affecting neural circuits and causing increased alcohol consumption. Regular ingestion of fermented foods, such as kimchi or sauerkraut, may help repair and replenish the gut microbiome.
Hangover: Effects, Causes, and Possible Relief
Hangover symptoms, such as headache and nausea, can be attributed to disrupted sleep and gut microbiome caused by alcohol consumption. Alcohol disrupts the architecture of sleep, preventing restorative deep sleep and rapid eye movement sleep. It also kills healthy gut bacteria, leading to leaky gut and the release of inflammatory cytokines. While there is no definitive cure for hangovers, activities such as deliberate cold exposure, taking cold showers, or immersing oneself in cold water may help accelerate recovery. Ensuring proper hydration, replenishing electrolytes, and consuming low-sugar fermented foods might also alleviate some hangover symptoms.
Alcohol and Health: Increased Cancer Risk and the Role of Folate and B Vitamins
Alcohol consumption is strongly linked to an increased risk of cancer, particularly breast cancer. For every 10 grams of alcohol consumed (equivalent to one glass of wine), there is a 4-13% increase in the risk of cancer. However, consuming adequate amounts of folate and B vitamins, like B12, may partially offset this risk. Pregnant women should avoid alcohol entirely due to the serious implications of fetal alcohol syndrome. It is important to note that the relationship between alcohol, cancer risk, and the role of folate and B vitamins is still an area of ongoing research.
Managing Hangovers
To alleviate hangovers, replenishing electrolytes, consuming low-sugar fermented foods, and supporting the gut microbiome are beneficial. Consuming certain types of alcohol, such as brandy, should be avoided as they are more likely to cause hangovers. Hangover severity is not necessarily associated with the sugar content of drinks. Rather, the presence of congeners, which disrupt the gut microbiome, plays a significant role in hangover intensity.
Understanding Alcohol Tolerance
Tolerance to alcohol is a complex phenomenon caused by changes in neurotransmitter systems in the brain. With repeated exposure, the duration of the negative effects of alcohol, such as the reduction of dopamine and serotonin levels, extends longer. Tolerance leads to a shrinking of the reinforcing properties of alcohol, resulting in a desire to drink more. Alcohol dehydrogenase, the enzyme that metabolizes alcohol, increases with increased alcohol intake, exacerbating the negative effects of alcohol consumption.
43.
Alcohol as a Mutagen Is One of the Worst Things That a Pregnant Woman Can Be Exposed To
3min
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
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: AG1, LMNT
(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
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