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What Alcohol Does to Your Body, Brain & Health | Huberman Lab Podcast #86

Andrew Huberman・105 minutes read

Alcohol, although commonly consumed, has detrimental effects on the brain and body, including disrupting neural circuits, causing inflammation, and increasing cancer risks. The Huberman Lab Podcast dives into the impact of alcohol on biology, addressing topics ranging from its effects on thinking and behavior to potential health risks, aiming to provide a comprehensive understanding for informed decision-making on consumption levels.

Insights

  • Alcohol consumption impacts the body by converting ethanol into toxic acetaldehyde and then metabolically costly acetate, damaging cells and lacking nutritional value.
  • Alcohol disrupts brain function by suppressing the prefrontal cortex, leading to impulsive behavior, memory loss, and changes in neural networks.
  • Genetic predispositions play a significant role in alcoholism, affecting serotonin receptors, GABA receptors, and stress hormone release, influencing alcohol metabolism and consumption patterns.
  • Alcohol consumption increases cancer risks, alters hormone levels, and impacts gene expression, with every 10 grams consumed daily significantly raising the risk of various cancers and other health disorders.

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Recent questions

  • What is the impact of alcohol on the brain and body?

    Alcohol affects the brain by suppressing activity in the prefrontal cortex, leading to impulsive behavior and memory loss. It disrupts neural networks involved in memory formation and storage, altering decision-making processes. In the body, alcohol easily passes into cells, causing damage to organs and tissues. The conversion of ethanol to acetaldehyde to acetate involves harmful substances that can damage cells and lack nutritional value. Understanding these effects can help individuals make informed decisions about alcohol consumption levels.

  • How does alcohol consumption affect stress levels?

    Chronic alcohol consumption leads to changes in neural and hormone circuitry, increasing stress levels and anxiety when not drinking. Regular drinking alters the relationship between the hypothalamus, pituitary gland, and adrenals, impacting stress hormone release. Increased cortisol release during abstinence can cause higher stress levels. It is crucial to consider the impact of alcohol on stress levels and explore alternative stress modulation tools and protocols to mitigate these effects.

  • What are the potential risks of alcohol consumption on cancer development?

    Alcohol consumption is associated with an increased risk of cancer, particularly breast cancer, with a 4 to 13% increase for every 10 grams consumed. Alcohol is a toxin that can lead to health disorders like cirrhosis of the liver and increase tumor growth by affecting gene expression and cell cycles. Mutations induced by alcohol can contribute to various types of cancers, emphasizing the importance of understanding the risks associated with alcohol consumption and its impact on cancer development.

  • How can hangover symptoms be alleviated?

    Hangover symptoms, such as headache and nausea, are caused by disrupted sleep patterns and gut microbiome due to alcohol consumption. Restoring electrolyte balance disrupted by alcohol's diuretic effects can help alleviate symptoms. Consuming electrolytes before and after drinking, along with water, can prevent hangovers. Avoiding excessive alcohol consumption and supporting the gut microbiome through fermented foods or probiotics are essential in managing and preventing hangovers.

  • What are the effects of alcohol tolerance on the body?

    Tolerance to alcohol refers to reduced effects with repeated exposure, caused by changes in neurotransmitter systems due to alcohol toxicity. Chemicals like GABA, dopamine, serotonin, and adenosine change with repeated exposure to acetaldehyde. Tolerance prolongs the negative effects of alcohol, leading to increased punishment signals and reduced reinforcing properties. Understanding alcohol tolerance is crucial in recognizing how the body adapts to alcohol consumption and its impact on neurotransmitter systems.

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Summary

00:00

Alcohol's Effects on Brain and Body

  • The Huberman Lab Podcast discusses science and science-based tools for everyday life, hosted by Andrew Huberman, a professor at Stanford School of Medicine.
  • Today's topic is alcohol, a commonly consumed substance by humans and animals for various purposes.
  • The podcast will explore the effects of alcohol on biology, from individual cells to organs and organ systems in the brain and body.
  • Discussion will include the impact of alcohol on thinking and behavior when inebriated.
  • The debate on whether low to moderate alcohol consumption is healthier than none will be addressed.
  • Severe alcohol intake, binge drinking, hangovers, and ways to reduce their effects will be discussed.
  • Genetic differences in alcoholism, alcohol consumption in young people, and its detrimental effects will be explored.
  • The podcast aims to provide a comprehensive understanding of alcohol's effects on the brain and body to help make informed decisions on consumption levels.
  • A study on alcohol consumption's impact on brain degeneration, even with low to moderate intake, will be detailed.
  • The podcast is focused on providing information without judgment on alcohol intake, partnering with Momentous Supplements, Levels, Eight Sleep, and ROKA for additional resources and products.

11:55

Alcohol's Effects on Body and Brain

  • Alcohol is commonly consumed by humans to alter their internal state and feel different emotions, despite the negative effects it can have.
  • Ethanol, the type of alcohol fit for human consumption, is converted into acetaldehyde in the body, a toxic substance that damages cells.
  • Acetaldehyde is further broken down into acetate, a form of calories that can be used for energy, but the process is metabolically costly and lacks nutritional value.
  • Alcohol's effects on the body involve passing into cells easily due to its water- and fat-soluble nature, causing damage to organs and tissues.
  • The conversion of ethanol to acetaldehyde to acetate involves the NAD biochemical pathway, with acetaldehyde being particularly harmful to cells.
  • Alcohol's impact on the brain includes suppressing activity in the prefrontal cortex, leading to impulsive behavior and reduced inhibition.
  • Alcohol disrupts neural networks involved in memory formation and storage, often resulting in blackouts and memory loss.
  • Regular drinkers or those with a genetic predisposition to alcoholism may experience prolonged feelings of alertness and mood enhancement when consuming alcohol.
  • Different individuals may have varying responses to alcohol consumption, with some experiencing longer-lasting positive effects and others transitioning quickly to negative effects.
  • Alcohol's ability to cross the blood-brain barrier affects various brain areas involved in behavior and thinking, leading to changes in speech, movement, and decision-making processes.

24:18

Alcohol's Impact on Brain and Behavior

  • Alcohol consumption diminishes prefrontal cortex activity and increases impulsive behavior.
  • Regular drinking leads to changes in neural circuits controlling habitual and impulsive behavior.
  • Chronic drinking alters neural circuits even outside of drinking times.
  • Abstinence for 2-6 months can reverse changes in neural circuits caused by alcohol.
  • Food intake impacts alcohol absorption, with carbohydrates, fats, and proteins slowing it down.
  • Alcohol disrupts serotonin release, initially hyperactivating mood circuits.
  • Continued alcohol intake leads to decreased serotonin levels and suppressed mood.
  • Some individuals have genetic predispositions for increased alertness and euphoria with alcohol consumption.
  • Understanding one's predisposition to alcoholism is crucial to prevent risks.
  • Blackout drunk involves engaging in activities while hippocampal memory formation is impaired.

37:00

Alcoholism Predisposition: Genetic and Environmental Factors

  • Blackout drinking can indicate a predisposition for alcoholism, especially if it occurs frequently.
  • Alcohol consumption affects the prefrontal cortical circuits and memory control circuits differently in individuals.
  • People can be categorized into those who feel sedated after a few drinks and those who do not, predicting a predisposition for alcoholism.
  • Alcohol alters the relationship between the hypothalamus, pituitary gland, and adrenals, leading to changes in stress hormone release.
  • Regular alcohol consumption leads to increased cortisol release when not drinking, causing higher stress levels and anxiety.
  • Chronic alcohol consumption results in changes in neural and hormone circuitry, leading to increased stress and lower mood when not drinking.
  • Athletic Greens, now AG1, is a comprehensive supplement supporting overall health, including gut microbiome and immune system.
  • Genetic predisposition to alcoholism involves genes related to serotonin receptors, GABA receptors, and the hypothalamic-pituitary-adrenal axis.
  • Environmental factors, such as social pressures and trauma, combine with genetic factors to contribute to alcohol use disorders.
  • Genetic variations in alcohol dehydrogenase enzyme influence alcohol metabolism and can impact alcohol consumption patterns and predisposition to alcoholism.

49:15

Alcohol's Impact on Gut and Brain

  • Drinking patterns can indicate a genetic predisposition to alcoholism, especially if blackout episodes occur.
  • Starting drinking at a young age significantly increases the risk of developing alcohol dependence, regardless of family history.
  • Growing up in an environment where alcohol is prevalent can lead to early drinking habits.
  • Delaying the onset of drinking, ideally until legal age, greatly reduces the likelihood of developing alcohol dependence.
  • Alcohol disrupts the gut-liver-brain axis, impacting gut microbiota and inducing inflammation.
  • Regular alcohol consumption can lead to gut leakiness, allowing harmful bacteria to enter the bloodstream.
  • Inflammatory cytokines released from the liver can affect neural circuits, increasing the desire for more alcohol.
  • Chronic heavy drinking exacerbates inflammation in the brain and body, worsening the gut-liver-brain axis.
  • Consuming fermented foods like kimchi and sauerkraut can help improve the gut microbiome and reduce inflammation.
  • Replenishing the gut microbiota may offer promise in repairing the negative effects of alcohol consumption on the body and brain.

01:01:29

"Repair Gut Microbiome with Fermented Foods"

  • Regular ingestion of two to four servings of fermented foods can help repair the gut microbiome and reduce inflammation.
  • Probiotics or prebiotics can also aid in gut health, but fermented foods are preferred due to more human studies supporting their benefits.
  • Focusing on gut microbiome repair can help reverse negative effects of alcohol consumption and reduce stress during alcohol withdrawal.
  • Hangovers, including symptoms like headache and nausea, are caused by disrupted sleep patterns due to alcohol consumption.
  • Hangovers can also be related to disrupted gut microbiome, which can be improved by ingesting fermented foods or probiotics.
  • Headaches during hangovers are caused by vasoconstriction after alcohol consumption, which can be alleviated by vasodilators like aspirin.
  • Avoiding non-steroid anti-inflammatory drugs for hangover headaches is recommended due to potential negative impacts on the liver and gut microbiome.
  • Eating food before drinking can prevent rapid alcohol absorption, but ingesting more alcohol to relieve a hangover is not advised.
  • Deliberate cold exposure, like cold showers, may help with alcohol clearance and reducing hangover effects by increasing epinephrine levels.
  • Safety is crucial when using deliberate cold exposure for hangover relief, as alcohol lowers core body temperature and can lead to hypothermia.

01:13:52

"Alcohol, Cold Water, and Hangover Prevention"

  • Being in cold water while intoxicated is dangerous due to the risk of drowning and further lowering of core body temperature.
  • Alcohol disrupts brain areas that regulate body temperature, potentially leading to hypothermia when exposed to cold water.
  • Deliberate cold exposure without alcohol can cause a rebound in body temperature, but with alcohol, it can lead to dangerous hypothermia.
  • Cold exposure, like cold showers, can spike adrenaline and dopamine, aiding in hangover recovery if done safely.
  • Cold exposure protocols recommend 1-3 minutes in cold water, increasing adrenaline and dopamine levels.
  • Hangover symptoms can be alleviated by restoring electrolyte balance disrupted by alcohol's diuretic effects.
  • Consuming electrolytes before and after drinking, along with water, can help prevent hangover.
  • Different types of alcohol have varying effects on hangovers, with brandy being the most likely to induce one.
  • Congeners in alcoholic drinks disrupt the gut microbiome, contributing to hangover symptoms.
  • Supporting the gut microbiome and avoiding excessive alcohol consumption are key in preventing and managing hangovers.

01:26:23

Alcohol Tolerance: Effects and Risks Explained

  • A recent review on tolerance to alcohol was published in the journal "Pharmacology Biochemistry and Behavior" in 2021.
  • Tolerance to alcohol refers to reduced effects with repeated exposure, caused by changes in neurotransmitter systems due to alcohol toxicity.
  • Chemicals like GABA, dopamine, serotonin, and adenosine change with repeated exposure to acetaldehyde.
  • Initially, alcohol consumption increases dopamine levels, creating a sense of well-being and motivation.
  • Most people experience mild euphoria from alcohol, leading to increased dopamine and serotonin levels.
  • Subsequent drinks result in reduced dopamine and serotonin release, diminishing the feel-good effects of alcohol.
  • Tolerance prolongs the negative effects of alcohol, leading to increased punishment signals and reduced reinforcing properties.
  • Increased alcohol consumption aims to activate dopamine and serotonin systems, leading to tolerance.
  • Resveratrol in red wine is not a sufficient reason for health benefits due to the high amount needed.
  • Alcohol consumption, even in moderate amounts, can reduce brain thickness and alter DNA methylation, increasing cancer risks like breast cancer.

01:39:29

Alcohol Consumption Linked to Increased Cancer Risk

  • For every 10 grams of alcohol consumed, there is a 4 to 13% increase in the risk of cancer, particularly breast cancer.
  • Alcohol is a toxin that people enjoy, leading to health disorders like cirrhosis of the liver.
  • Alcohol consumption increases tumor growth by affecting gene expression and cell cycles.
  • Alcohol-induced mutations can lead to various types of cancers, such as glioma and lymphoma.
  • The PD-1 pathway is upregulated by alcohol, impacting anti-inflammatory molecules that combat tumor growth.
  • Consuming 10 to 15 grams of alcohol daily is equivalent to smoking 10 cigarettes a day.
  • Alcohol's relationship with cancer has been known since the late 1980s, with a significant increase in cancer risk for every 10 grams consumed daily.
  • Folate and B12 consumption can partially offset the negative effects of alcohol on cancer risk.
  • Pregnant women should avoid alcohol completely due to the risk of fetal alcohol syndrome.
  • Alcohol can increase the conversion of testosterone to estrogen, affecting hormone levels in both men and women.

01:53:02

Alcohol's Impact on Hormones and Health

  • Alcohol can increase the aromatization of testosterone to estrogen, leading to an increased risk of estrogen-related cancers, such as breast cancer.
  • In males, abnormal conversion of testosterone to estrogen can result in gynecomastia and other negative effects like diminished sex drive and increased fat storage.
  • Small amounts of alcohol ingestion may increase testosterone levels, but other studies show that alcohol consumption over time can decrease testosterone levels.
  • Regular alcohol ingestion can raise estrogen levels in both males and females by increasing the aromatase enzyme.
  • Zero alcohol consumption is deemed healthier than low to moderate consumption, which is preferable to high alcohol intake.
  • Alcohol consumption can have negative effects on the gut microbiome, stress system, and overall stress levels, prompting the consideration of alternative stress modulation tools and protocols.
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