What Alcohol Does to Your Body, Brain & Health

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.

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Timestamps
00:00:00 Effects of Alcohol Consumption
00:02:25 Momentous Supplements
00:03:19 Low to Moderate Alcohol Consumption & Neurodegeneration
00:06:52 Levels, Eight Sleep, ROKA
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
00:44:53 AG1 (Athletic Greens)
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

The Huberman Lab Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

[hubermanlab]

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Thank you for your interest in science! -- Andrew

[andrewtrotter]

54 hours sober at this moment. It seems pathetic, but that’s the longest in 2 years I’ve gone without having 6 to 10 drinks a a day. I was in the hospital twice in 2020 for alcohol withdrawal syndrome. I thought I was dying. I MUST quit or I’m going die an early death. God help me.

Day 36. 🙏🏼

Update #3: Thanks to all who have commented, prayed or sent good vibes. I’m still going strong. Today is Day 23 alcohol-free. I’m struggling with headaches which I never have. Not sure if it’s abstinence related or or something else, but it’s manageable with OTC pain relievers. Appreciate the love. Thanks so much. 🙏🏼

Update #2: Today is Day 13 alcohol-free. Eventually I’ll stop counting days but for now each one is a victory. Thanks again to all who have encouraged me.

For those interested, I’m now on Day Nine alcohol-free. I have struggled with nausea, difficulty sleeping as well as temptation to ‘just have one’ to get through the day or get to sleep (of course I know I wouldn’t stop there). But by grace I have not had the violent vomiting and tremors that I had before on other tries. By far the longest I’ve been without a drink in two years. Thank you with all my heart to any of you who took time to post a reply or even acknowledge my message here with an upvote. Forever grateful to you all, even though we don’t know each other. I hope this encourages someone else. One more day… 🙏🏼

[deepakkhule]

Fucking proud of me, 6 years of alcoholic, 1/2 a bottle whisky a day, and 100 + fail attempts of quitting and here I am on my 77th day of no alcohol. Was very hard for a month but now I am happy on myself.

[massawakening]

2 drink per night whisky drinker for over 10 years. This is the video that convinced me to quick drinking permanently. After several months of zero alcohol consumption, I personally experience the following benefits:

Triglyceride levels returned to normal
BNP levels returned to normal
Blood pressure returned to normal
Skin improved in appearance
Former IBS issues completely disappeared
Sleep pattern returned to a state of what would be considered normal
12 year battle with anxiety and depression completely subsided and was able to discontinue daily use of 20mg Lexapro
Increase energy level
Increase in sexual desire
Weight loss
Overall heathier appearance and feeling
Last but not lease, a fatter wallet and satisfaction that I will not give my money to these companies that hide the truth.

Good luck to all!

And a humbling thank you to Dr. Huberman.

[xdycvyl]

Listened to this March 2023 and have not had a drink since, lost 35 pounds, off diabetes meds. Still miss it from time to time. Great video! Thanks!

[qm]

As an alcoholic, this episode explains SO MUCH about me and my previous behavior. Currently 4 months sober, this honestly gave me even more motivation to stay that way. THANK YOU so much!

[bryguy]

Wild. I'm over half way through this and my eyes are opened. Many years of having sleep issues, depression, stomach problems, anxiety, a terrible threshold for stress, impulse control, etc. I truly thought my drinking was an inability to cope or not having the essential coping mechanisms.

I just set up my first therapy session, still haven't had my appointment but yesterday I had a vizzy 12 pack, 3 bourbon shots, a pint of whiskey and halfish of a bottle of wine. That's for sure not everyday, but I often drink.

I'm a sad bastard. Today I thought maybe I should quit because drinking is too convenient and getting in the way of my growth. I searched reddit to decide if I should quit and someone said "I'm not an alcoholic, but I quit" and mentioned this podcast.

Now, watching this, I'm realizing that the majority of the reasons I had to pursue therapy was actually created due to alcohol use disorder, and I'm very much a candidate for full-blown alcoholism, or right on the fucking edge.

Thank you for taking the time to make this. Day 1 sober.

EDIT: 8 days sober.
EDIT: 11 days - IWNDWYT
EDIT: 30 days
EDIT: 40 days
EDIT: 67 days
EDIT: 92 days
EDIT: 98 days
EDIT: 125 days
EDIT: 218 days
EDIT: 250 days

[FatfitASAP]

I used to drink a 18 pack of Modelos every day for years. I didn't realize how bad alcohol really is till watching this episode. Sober for 3 years. 👊🏾

[zachcal]

This video should be shown to every high schooler. Crazy how if you don’t drink people look at you like you’re a lunatic

[actual_john_doe]

Quitting drinking was the best decision of my adult life. Soon 500 days sober, one day at a time.

[HighLifeWorkout]

I stopped drinking over 5 years ago. One of the best decisions I ever made. Great video🏆

[stevend]

I had a drinking problem for over a decade. After watching this video, I decided to quit. It's been 3 months now, and I come back to watch this every month . It scares me from the danger of alcohol and keeps me going on my sobriety journey

[dabunnisher]

Checking in: 1 Year and 7 months without a drop of alcohol. Thank you again for this video.

[boldottoman]

The fact that Huberman has to tip toe around this topic and say things like "i'm not here to demonize alcohol" just shows how deeply rooted this problem is in our society.

[AwareParenting]

Absolute gold. I'd love high school science teachers to show this in class. Changing the drinking culture starts with accurate unbiased, non-emotive information.

[scottcrane]

Currently married to an alcoholic. Awful situation that many don’t understand. I worry everyday about her overall health. All the reasons/excuses for drinking cause her to be stuck in an endless loop. Alcohol is just a very short lived temporary fix for life’s problems. In reality, it creates so much more. All while fixing nothing.
I pray she can one day announce sobriety. I will never touch the stuff again. It brings back such awful memories.

[sheenae]

This video helped me to stop drinking alcohol in December and I cannot believe the benefits that I have enjoyed. At first it was hard because I had a headache for five days and then dry mouth for three days, but after that, I noticed some major positive changes. I did not think having a glass of wine on average every day was a problem, but it really was. Here are some of the benefits I have noticed: Much less anxiety, much less stress, better conversational skills, improved relationships, increased true confidence, better focus, better listening, better attention span, less reactive, more situational awareness, more sleep and much better quality sleep, healthier appetite, more energy, better hydrated, improved hair health, better impulse control, much better memory, much better recall of specific facts including numbers, more positive outlook, reduced sciatica pain, it is easier to wake up earlier in the morning, and the list goes on and on. If you are dealing with any mental or physical health issues at all and you drink alcohol, try stopping and see if you feel better

[waynebuckley]

An hour in I had to pull over and sat crying listening to the rest of this. I was the typical military guy that can drink all night. Now I find myself needed a dew drinks a day. It's for no reason (as my life is good) other than 'needing' a drink. The 5 beers I had left from last night that I was going to drink tonight (whilst convincing myself it's all good) I've poured down the drain in disgust. THANKYOU

[jensenon]

I once heard some one say “I always regret drinking but I’ve never regretted NOT drinking”. That has stayed with me for 35 years and still holds true. Words to live by.

[blove]

As a recovering alcoholic that swore none of my health issues caused all of this. Cirrhosis was going to be my end. 18 months in. Cut all sugars and sober most all problems have vanished. Life is so precious. My gosh. One day at a time!