#1 Neuroscientist: 'Even A Little Bit Of Alcohol, Caffeine & Sugar Does This To Your Life!'

Dr Tommy Wood is Assistant Professor of Paediatrics and Neuroscience at the University of Washington, US. He holds a degree in biochemistry from Cambridge, a medical degree from Oxford, achieved his PhD in physiology and neuroscience in Oslo, and has published papers and lectured across the globe. It’s fair to say that when it comes to health and longevity, Tommy knows what he’s talking about. And that’s exactly why I invited him back onto my podcast for the third time.

He, like myself, is passionate about empowering individuals to take control of their health by simplifying the wealth of information that exists and giving people practical, realistic recommendations. In today’s conversation, Tommy and I work through a list of common areas of confusion when it comes to our wellbeing. And together we try to put the received wisdom in context, summarise the evidence, and then give nuanced, practical advice.

We begin with alcohol, and Tommy explains that while there are no proven health benefits to drinking it, there are caveats. And that becomes a theme for this conversation. Nothing is all good, or all bad - context is always key.

Next, we cover caffeine and its effect on performance, cognitive function, gut health, stress and, again, sleep. Then we dive deep into the hot topic of sugar, ultra-processed foods, continuous glucose monitors (CGMs) and other trackers.

We go on to tackle protein, the minimum effective dose for exercise, the importance of building muscle, and the supplements we might want to consider taking. And for every subject we cover, Tommy exposes the common pitfalls in research methods and tells us what the science can show, but also what it can’t.

There are so many mixed messages out there when it comes to our health. Our hope is that this conversation offers a valuable lesson in critical thinking and context, and highlights the importance of taking a personalised approach to your health.

00:00:00 Should You Drink Alcohol?
00:11:35 Truth About Caffeine
00:26:21 Real Deal With Sugar
00:53:28 Eat More Protein
01:08:55 Exercise Myths
01:16:26 The Longevity Hack
01:43:00 The Top Supplements

#feelbetterlivemore
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Connect with Tommy

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DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

[DominikPavel-fkwb]

I'm a veteran, was actually addicted to alcohol and cigarettes. I suffered severe depression and mental disorder. Got diagnosed with cptsd. Not until my wife recommended me to psilocybin mushrooms treatment. Psilocybin treatment saved my life honestly. 8 years totally clean. Much respect to mother nature the great magic shrooms.

[Sashaplaysmusic]

After Huberman alcohol episode I’m 10 months sober and life has completely changed! Literally no need to drink alcohol! Stop running from yourself and your problems and fears! That’s what I did for years but once I stopped and faced the demons with a sober mind, I’m the hero of my story now!

[JennWatson]

Age 63
2 years no booze
1 years no sugar low carb
1 years walk dogs 2 miles per day
Now 30 lbs from of my goal weight
Growing up with the food pyramid from the 60's & high fructose corn syrup had me fat all my life!
Thank god for YouTube university!

[SF_Native]

Removed alcohol from my life almost 2 years ago. Can’t stress how much life has been better without it. Eating healthier instead of greasy hangover food. No skipping workouts. No empty calories.

[MrQuadcity]

The key takeaways are:

1. **Moderation in Alcohol Consumption**: Moderate drinking, particularly one or two drinks a week, may have some health benefits, like reduced cardiovascular disease risk, but also poses risks, such as a slight increase in certain cancers. The overall impact on longevity is unclear, and context plays a significant role.

2. **Individual Responses to Caffeine**: Caffeine affects individuals differently, largely due to genetic differences in metabolism. While moderate coffee consumption can have health benefits, excessive intake can negatively impact sleep and complex cognitive tasks.

3. **Sugar Intake and Health**: Excessive sugar, especially in processed foods, can lead to health issues like fatty liver disease. The context of sugar consumption within an overall diet is crucial, with a focus on minimally processed, nutrient-dense foods being recommended.

4. **Importance of Protein and Exercise**: Adequate protein intake is essential, particularly for older adults, to maintain muscle mass and overall health. Different forms of exercise, including resistance training and HIIT, are beneficial for health, with the type and intensity of exercise being adjustable based on individual needs and capabilities.

5. **Personalized Nutrition and Monitoring**: The concept of personalized nutrition is important, but over-reliance on health monitoring tools can be counterproductive. A diet focusing on less processed foods and more vegetables and unrefined carbohydrates is generally beneficial.

6. **Role of Supplements and Nutrient Deficiencies**: Supplements like creatine can support cognitive performance, muscle function, and mood. Adequate intake of B vitamins is crucial for energy and overall health, with supplementation sometimes necessary due to dietary gaps or other factors like soil quality and stress.

7. **Overall Balance and Context**: The overarching theme is the importance of balance and context in lifestyle choices. Moderation, individual differences, and a holistic view of diet and lifestyle are key to optimizing health and potentially enhancing longevity.

[jessicaT]

Two years ago, I decided to quit drinking alcohol—not because I overused it or had a compelling reason, but simply to see what impact it might have. Since eliminating alcohol from my life, I've noticed my overall health and quality of life improve in small but meaningful ways. I sleep better, feel more energized day-to-day, and am happier overall. Based on my positive experience, I gently encourage others to consider evaluating their own relationship with alcohol. You might be surprised what positive changes—even small ones—you notice by abstaining for a set period of time.

[lisengel]

A few notes 😊Sugar starts at 26:26 and step count on 52:17 and protein and longevity 53:49 and in many ways a nuanced discussion on a lot of debated topics but I missed a deeper discussion on whole food plant based diet and the choice of vegan protein ( high fiber, low fat) and the choice of animal protein ( no fiber, relatively high fat, high cholesterol ) 🎶🍀🎵💚

[annaak]

I stopped drinking because it was a gateway to run away for me from myself in my youth and later on even one glass sometimes made me terribly hungover (felt like a poisoning). And also bc my mom's side of the family are all crappy drinkers making drunken drama every time I see them and alcohol killed my maternal grandfather. I knew how dangerous alcohol can be. I could feel something deep within me telling me to cut alcohol out of my life when I was in my 30s. I'm 41 now and life is beautiful and clear headed. I also feel all my emotions and try to deal w them the best I can.

[taramatheis]

I started Dry January (no alcohol) today along with no sugar for at least the next 30 days. I'm going to add- no caffeine after midday. I am looking forward to how great I'm (hopefully!) going to feel!!

[alma-hj]

As a recovering alcoholic, I have to say: Kudos Rangan! You did it again! Wonderful episode! I am so happy we are contemporaries and as always: VIVA the Internet!

[anne-noic]

At 88 I have many problems but watching podcasts on my issues has been beneficial.
Like the down to earth talk in this podcast.
As a Olympian I am proud that Dr Wood is on staff at The University of Washington.
Believe in enjoying life.
Best advice, Creatin and doing a bit more exercise gradually as one can.
PLEASE have this gentleman on again for another discussion on health.
35 years ago had many lyme disease incidents with autoimmune problems afterwards.
I do enjoy life and while I contemplate death all a😮😢round me in my peers, I wish to keep enjoying life as best i can.
Thank you, looking forward to more podcasts.
I think our lives are a balancing act.
We are fortunate to have these podcasts to help us navigate .

[andreamayne]

You can still go out and meet up with your friends and not drink alcohol. If your "friends" can't respect your decision, maybe some new friends would benefit your health 😊

[sslexus]

I quit alcohol in mid 2022. Don’t miss it! Changed my diet at the same time. NowI need to work on getting more exercise.

[jimatsydney]

Thank you, very informative! I’m a software developer. Once I drank heaps of coffee. All I can say now is “leafy greens” A bowl of cooked greens clears the mind and the clarity of thought, a real performance booster. Something to do with Nitric oxide. I learnt this from an old dude called Caldwell Esselstyn.

[alanjones]

My Father was a life long alcoholic, he physically and mentally abused my Mother to the point where she had periodic breakdowns.
This resulted in her being taken by him to Foxboro mental institution for periods of weeks up to a month at a time.
My first recollections began at age 5. In my estimation it was him that should have been dropped off instead of her.
This went on until I moved out at age 15 and stayed with friends, joined the Navy in 1961 on my 17th birthday.
Went on with my life, but at age 80 today these memories still linger, rarely have anything to drink, primarily maybe on a holiday.
Just a note be careful the lifelong route you choose immense consequences await, he died at age 66 with an air tube in his throat!
The tobacco and alcohol industry will take away your life if you allow, screw them take control and live healthy enjoy life, you do not need any of the wares their peddling😊

[dagtailgroundmaintenance]

I have a ground maintenance business. I can't avoid exercise. 25k steps some days just doing my job. Might not earn the money some people do but yiur health is your wealth

[karenohanlon]

Eric Clapton said his problems with addiction started with sugar
I feel sugar which is in every processed food is like a gateway drug.
A lot of peeps who give up alcohol only to replace it with coke and copious amounts of surgery food.

[Attabasca]

Thank you for validating me here because I know alcohol disrupts my sleep! It is one of the big reasons I've stopped drinking - that and the huge decrease in productivity overall which I also relate back to how it affects my sleep. I'm honestly surprised at how many people have looked at me funny when i say that I don't like drinking even one drink because of how it affects my sleep. They insist it doesn't affect their sleep at all and start to offer other reasons why my sleep is bad - as if I'm nuts for thinking it's the alcohol. But for me, there is no question that I sleep so much better not drinking at all.

[alexjaljl]

Being in a pub sober when everyone else is boozed up is like being in a lunatic asylum 😮😮

[buffett]

I was over eighteen stone and lost over 3 stone in 6 months with intermittent fasting and no alcohol - and now I am at target weight - I've realised that alcohol has no place in my life. Just because I can do without it and its no dig deal to me. I don't need it. So I am now a non drinker ! 😊 Feel so good about it!