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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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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Georg Friedrich Meier

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