What Alcohol Does to Your Body, Brain & Health
Huberman delves into the physiological effects of alcohol on the brain and body, including genetic predispositions, metabolism, inebriation, inflammation, and hangovers. Strategies for informed alcohol consumption are discussed, providing insights for making decisions aligned with mental and physical health goals.
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Source
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Full Notes
Overview
- Alcohol is one of the most commonly consumed substances on Earth, used for recreational, medicinal, and other purposes.
- Effects of alcohol on our biology range from individual cells to organs and organ systems in our brain and body.
- Inebriation affects thinking and behavior.
- Low to moderate amounts of drinking may or may not be better for health than zero alcohol consumption.
- Severe alcohol intake, binge drinking, and hangovers will be discussed.
- Genetic differences for alcohol and alcoholism will be explored.
- Alcohol consumption in young people can be especially detrimental.
Key Points:
- High levels of alcohol consumption (12–24 drinks per week) can cause neurodegeneration, particularly in the neocortex.
- A recent study found that even low to moderate amounts of alcohol consumption (1–2 drinks per day) can cause thinning of the neocortex and loss of neurons in other brain regions.
- Chronic alcohol intake, even at low levels, can disrupt the brain.
- Maintaining steady blood glucose levels is essential for energy, focus, and overall well-being.
- Getting a good night’s sleep is crucial for mental health, physical health, and performance. Temperature regulation plays a significant role in sleep quality.
History of Alcohol Consumption
- Humans have been consuming alcohol for thousands of years
- Archaeological evidence from Mesopotamia (5000 years ago)
- First distillation in China (1st century)
- Used for nutritional purposes, medicinal purposes, and to change internal state
Chemistry and Biology of Alcohol
- Alcohol is both water-soluble and fat-soluble
- Can pass into all cells and tissues of the body
- Three main types of alcohol: isopropyl, methyl, and ethyl (ethanol)
- Only ethanol is fit for human consumption, but still toxic
- Ethanol is converted into acetaldehyde (more toxic) and then into acetate (usable fuel)
- Conversion process is metabolically costly and provides empty calories
Effects of Alcohol Consumption
- Regular drinkers or those with a genetic predisposition to alcoholism may feel energized and alert for longer periods when drinking
- Occasional drinkers may experience a brief period of feeling good before transitioning into tiredness and impaired motor function
- Being drunk is a poison-induced disruption of neural circuits
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Different effects on individuals can predict predisposition to alcoholism or regular drinking habits
Effects of Alcohol on the Brain and Body -
Alcohol consumption affects the brain and body in various ways
- Alcohol crosses the blood-brain barrier (BBB) and affects neurons and glial cells in the brain
- Prefrontal cortex activity is suppressed, leading to impulsive behavior and less inhibition
- Alcohol affects memory formation and storage, leading to blackouts and forgetting events
- Habitual and impulsive behavior circuits are strengthened with regular alcohol consumption, even if not daily
- This can lead to increased impulsivity and habitual behavior even when not drinking
- Abstinence from alcohol for 2–6 months can reverse these changes in neural circuits
- Food can slow the absorption of alcohol into the bloodstream if consumed before or during alcohol intake
- Eating after already being inebriated will not sober a person up but may blunt the effects of additional alcohol consumption
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Alcohol affects serotonin levels in the brain, which are involved in mood and feelings of well-being
- Serotonin levels are not necessarily associated with depression, but drugs that increase serotonin (e.g., SSRIs) can still be helpful for treating depression
SSRIs and Depression
- Serotonin levels are not necessarily associated with depression, but drugs that increase serotonin (e.g., SSRIs) can still be helpful for treating depression
-
SSRIs can help alleviate depression
- Not always associated with side effects
- Dosage is important
- SSRIs likely support relief from depression by changing neural circuits, not necessarily by increasing serotonin itself
- Increasing serotonin with SSRIs likely changes neural circuits involved in mood, allowing people to feel better through neuroplasticity
Alcohol and Serotonin
- Alcohol disrupts mood circuitries at first, making them hyperactive
- People become talkative and feel good after a few sips of alcohol
- As alcohol wears off, serotonin levels and activity of circuits drop
- People feel less good and often consume more alcohol to restore the feeling of well-being
Predisposition to Alcoholism
- Some people have gene variants or are chronic drinkers that make them feel better with increasing amounts of alcohol
- These individuals have a higher threshold for alcohol’s sedative effects
- They may be at a higher risk for developing alcoholism
- Blackout drunk: when people drink and do things while awake but have no recollection of those activities due to the shutdown of neurons in the hippocampus
Alcohol and the Hypothalamic-Pituitary-Adrenal (HPA) Axis
- Alcohol affects the hypothalamus, which controls primitive functions like rage, sex drive, temperature regulation, appetite, and thirst
- The hypothalamus provides signals to the pituitary gland, which releases hormones into the bloodstream that communicate with the adrenal glands
- Adrenal glands release adrenaline (epinephrine) and cortisol, which are involved in stress response
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Regular alcohol consumption can cause changes in the HPA axis, resulting in more cortisol being released at baseline when not drinking
- This leads to increased stress and anxiety when not consuming alcohol
Genetic Predisposition to Alcoholism
- This leads to increased stress and anxiety when not consuming alcohol
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Genetic variants can make people more likely to become alcoholics
- Changes in the hypothalamic-pituitary-adrenal axis can lead to increased alertness with alcohol consumption
- Long-term plastic changes in neural and hormone circuitry can result from chronic alcohol consumption
- Can lead to less resilience to stress, higher baseline stress, and lower mood overall
- Genes involved in alcoholism are primarily related to serotonin receptors, GABA receptors, and the HPA axis
- Combine with environmental factors like social pressures, trauma, and patterns of abuse
- People with low levels of alcohol dehydrogenase may feel sick from alcohol consumption
- More common in certain Asian cultures
- Age plays a role in alcoholism
- Starting to drink at a younger age greatly increases the risk of developing alcohol dependence
- Delaying the onset of drinking can reduce the probability of developing alcohol use disorder
Positive Effects of Alcohol
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Documented positive effects of alcohol exist but are few and far between
Negative Effects of Alcohol on Gut-Brain Axis -
Alcohol disrupts gut microbiome
- Kills healthy gut bacteria
- Allows bad bacteria to pass from gut to bloodstream
- Alcohol metabolism in the liver is pro-inflammatory
- Increases release of inflammatory cytokines (e.g., IL‑6, TNF-alpha)
- Converging effects of disrupted gut bacteria and liver inflammation in the brain
- Disrupts neural circuits controlling alcohol intake
- Leads to increased alcohol consumption
- Especially prevalent in alcohol use disorder (12–24 drinks per week)
Repairing Gut Microbiome and Reducing Inflammation
- Consuming 2–4 servings of low-sugar fermented foods per day
- Examples: kimchi, sauerkraut, natto, kefir, low-sugar yogurt
- Reduces inflammatory markers and improves gut microbiome
- Probiotics and prebiotics may also be beneficial
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Focusing on gut microbiome may help those who have previously consumed alcohol heavily or are trying to reduce alcohol intake and improve health
Weaning Off Alcohol and Managing Stress -
Weaning off alcohol can lead to increased cortisol levels, causing anxiety and stress
- It’s important to expect and manage this stress during the process
- The Master Stress episode of the Huberman Lab podcast offers various tools for managing stress
Hangovers and Anxiety
- Hangovers can cause anxiety due to increased cortisol levels from alcohol consumption
- The Master Stress episode can also help with managing anxiety caused by hangovers
Sleep Quality and Alcohol
- Alcohol disrupts sleep quality, affecting slow wave sleep, deep sleep, and REM sleep
- Even one drink can negatively impact sleep quality
- Poor sleep quality contributes to hangover symptoms
Gut Microbiome and Hangovers
- Alcohol destroys healthy gut microbiota, leading to leaky gut and other issues
- Supporting gut microbiome health with low sugar fermented foods, probiotics, or prebiotics may help alleviate hangover symptoms
Headaches and Hangovers
- Headaches during hangovers are caused by vasoconstriction, a rebound effect after alcohol-induced vasodilation
- Nonsteroidal anti-inflammatory drugs (NSAIDs) can alleviate headaches, but may have negative effects on liver and gut microbiome
Myths and Tips for Hangover Relief
- Eating food won’t cure a hangover, but it can slow alcohol absorption
- Drinking more alcohol (hair of the dog) is a bad idea, as it only delays and worsens the hangover
- Cold exposure, such as cold showers, may help with hangover relief by increasing epinephrine levels and potentially accelerating alcohol metabolism
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However, be cautious with cold exposure during a hangover, as alcohol lowers core body temperature and can be dangerous when combined with cold water immersion
Dealing with Hangovers -
Hangovers are multifaceted, involving multiple organs, tissues, and systems
- Factors contributing to hangovers:
- Disturbed sleep
- Disrupted gut microbiome
- Dehydration and disrupted electrolytes
- Depletion of epinephrine and dopamine
- Strategies to alleviate hangovers:
- Replenish gut microbiome with low-sugar fermented foods
- Use safe, deliberate cold exposure to spike adrenaline and increase dopamine
- Consume electrolytes before and after drinking
- Be mindful of the type of alcohol consumed, as some types cause worse hangovers due to higher levels of conjuners (e.g., brandy)
- Maintain a healthy gut microbiome
Types of Alcohol and Hangover Severity
- Hangover severity is not directly related to sugar content in alcoholic drinks
- Hangover severity is associated with the presence of conjuners (e.g., nitrites) in alcohol
- Ranking of alcoholic drinks by hangover severity (from least to most severe):
- Ethanol diluted in orange juice
- Beer
- Vodka
- Gin
- White wine
- Whiskey
- Rum
- Red wine
-
Brandy
Alcohol Effects and Tolerance -
Hangover recovery involves a multifaceted approach
- Tolerance to alcohol is a complex phenomenon with roots in the brain
- Reduced effects of alcohol with repeated exposure
- Caused by changes in neurotransmitter systems due to alcohol’s toxicity
- Dopamine and serotonin play a role in alcohol tolerance
- Initial alcohol consumption increases dopamine and serotonin, creating a sense of well-being
- Subsequent alcohol consumption reduces dopamine and serotonin release
- Tolerance leads to less “feel good” effects and more negative effects from alcohol
- Abstaining from alcohol can help reset the brain’s neurotransmitter systems
- The duration of abstinence needed depends on individual factors
Alcohol and Health
- Resveratrol in red wine is not a strong argument for health benefits
- The amount of red wine needed for resveratrol benefits would cause other negative effects
- Low to moderate red wine consumption (1–4 glasses per week) may have some positive effects
- Stress reduction and other micronutrients in red wine could contribute to health benefits
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Alcohol consumption, even light to moderate, can reduce cortical thickness in the brain
- The reduction in cortical thickness scales with the amount of alcohol consumed
Negative Effects of Alcohol Consumption
- The reduction in cortical thickness scales with the amount of alcohol consumed
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Alcohol consumption can lead to shrinkage of gray matter volume and white matter tracts in the brain
- Increased risk of cancer, particularly breast cancer
- 4–13% increase in risk for every 10 grams of alcohol consumed
- Alcohol alters DNA methylation and gene expression, leading to increased cancer risk
- Alcohol consumption during pregnancy can lead to fetal alcohol syndrome
- Diminished brain, limb, and organ development in the fetus
Comparing Alcohol to Cigarette Consumption
- Ingesting 10–15 grams of alcohol a day (one beer or glass of wine in the US) is sometimes compared to smoking 10 cigarettes a day
- This comparison is not exact and can vary depending on factors such as predisposition to lung cancer and duration of inhalation
Offsetting Negative Effects of Alcohol
- Consumption of folate and B vitamins (especially B12) may partially offset the increased cancer risk associated with alcohol consumption
- This is not a guarantee and does not completely eliminate the risk
- Pregnant individuals should not consume alcohol to avoid fetal alcohol syndrome
Alcohol and Hangover Supplements
- Some hangover supplements include folate and B12, which may help with recovery but are not well-supported by scientific literature
-
Adequate consumption of folate and B12 may partially offset some increased cancer risk from alcohol consumption, but this is not a guarantee
Alcohol and Pregnancy -
Alcohol is a toxin, and there is no safe type or amount for pregnant women
- Fetal alcohol syndrome exists due to alcohol’s ability to disrupt cellular processes
- Alcohol is a mutagen, which can mutate DNA and disrupt the precise development of an embryo
- Pregnant women should not consume any alcohol
Alcohol and Hormones
- Alcohol can increase the conversion of testosterone to estrogen
- In females, this may increase the risk of estrogen-related cancers (e.g., breast cancer)
- In males, this can lead to growth of breast tissue, diminished sex drive, and increased fat storage
- Regular ingestion of alcohol is likely to increase estrogen levels in both males and females
Alcohol Consumption
- No consumption of alcohol is better for health than low to moderate consumption
- Low to moderate consumption is better than high consumption
- Consider the negative effects of alcohol on the gut microbiome and stress system
-
Acquire tools and proficiency with stress modulation that don’t involve alcohol consumption
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