Huberman Lab

What Alcohol Does to Your Body, Brain & Health

Aug 22, 2022

Discover the surprising effects of alcohol on the brain and body, from its toxic impact on neuronal function to long-term health risks like inflammation and neurodegeneration. Learn how genetic differences influence alcoholism and binge-drinking behaviors. Unpack the science behind hangovers and explore practical strategies for reducing their severity. The episode emphasizes making informed choices about alcohol consumption for better mental and physical health, making it essential listening for anyone who drinks.

01:57:45

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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.

Predisposed or alcoholic if you feel energized when drinking.

01:19

The Effects of Alcohol on the Brain

01:58

Drinking alcohol affects your stress levels even when you are sober!

02:27

The Effect of Low to Moderate Alcohol Consumption on Brain Degeneration

03:33

Intro

8min

Understanding Blood Glucose and Enhancing Sleep Quality

2min

The Historical and Biological Impact of Alcohol Consumption

8min

The Multifaceted Impact of Alcohol on Brain, Body, and Behavior

1h 2min

Understanding Alcohol's Impact on Hangovers, Hormones, and Health Risks

41min

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.

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Thank you to our sponsors

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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

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Huberman Lab

What Alcohol Does to Your Body, Brain & Health

Podcast summary created with Snipd AI

Quick takeaways

Deep dives

Alcohol's Effects on Biology and Behavior

The Impact of Drinking Patterns

Genetics and Alcoholism

Long-Term Effects and Consequences

The Gut-Liver-Brain Connection: How Alcohol Impacts the Microbiome

Hangover: Effects, Causes, and Possible Relief

Alcohol and Health: Increased Cancer Risk and the Role of Folate and B Vitamins

Managing Hangovers

Understanding Alcohol Tolerance

Predisposed or alcoholic if you feel energized when drinking.

The Effects of Alcohol on the Brain

Drinking alcohol affects your stress levels even when you are sober!

The Effect of Low to Moderate Alcohol Consumption on Brain Degeneration

Thank you to our sponsors

Timestamps

Remember Everything You Learn from Podcasts