Fuelin Sessions Episode 27: The Science of Alcohol & Ketones: Examining Their Effects on Health and Training with Brady Holmer
Sep 18, 2025
Brady Holmer, a human performance expert and author, delves into the intricate relationship between alcohol and health. He discusses how moderate alcohol consumption can be neutral, but higher intakes pose risks. Brady shares insights on alcohol's negative effects on sleep and heart metrics, while emphasizing the role of exercise in mitigating some risks. The conversation also explores ketones, their roles in performance and recovery, and the importance of optimizing foundational health before considering supplements.
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Revised Heart Guidance On Alcohol
- The American Heart Association update narrows 'safe' drinking to roughly one to two standard drinks per day based on recent evidence.
- Anything above that shows increasing risk for coronary disease, atrial fibrillation, and heart failure.
Measure Drinks By Standard Serving
- Use the standard drink definition to track intake: 5 oz wine, 12 oz regular beer, or one shot of spirits.
- Remember US standard drink = 14 g alcohol and pours served in bars often exceed one standard drink.
How Alcohol Harms The Cardiovascular System
- Alcohol is metabolized into acetaldehyde, a physiologically toxic molecule that damages endothelial and cardiac tissue.
- Alcohol also indirectly harms heart health via weight gain and disrupted fat metabolism.