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Andrew Huberman

08/22/22

@ Andrew Huberman

Alcohol consumption affects our biology, impacting individual cells, organs, and organ systems in the brain and body.

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Andrew Huberman

08/22/22

@ Andrew Huberman

Being inebriated alters our thinking and behavior, leading to impulsivity and memory formation issues.

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Andrew Huberman

08/22/22

@ Andrew Huberman

Low to moderate alcohol consumption may still negatively impact brain health, potentially causing neurodegeneration.

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Andrew Huberman

08/22/22

@ Andrew Huberman

Severe alcohol intake, such as binge drinking, has clear detrimental effects on health and brain function.

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Andrew Huberman

08/22/22

@ Andrew Huberman

Genetic differences can predispose individuals to alcoholism and affect how they metabolize alcohol, especially in young people.

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Andrew Huberman

08/22/22

@ Andrew Huberman

Alcohol acts as a poison, leading to cellular stress and damage, particularly affecting the gut microbiome and brain function.

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Andrew Huberman

08/22/22

@ Andrew Huberman

Even low levels of alcohol consumption can lead to thinning of the neocortex, indicating potential brain degeneration.

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Andrew Huberman

08/22/22

@ Andrew Huberman

The metabolism of alcohol involves converting ethanol into acetaldehyde, which is toxic and can damage cells.

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Andrew Huberman

08/22/22

@ Andrew Huberman

Acetaldehyde, a byproduct of alcohol metabolism, is particularly harmful and can lead to cell death.

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Andrew Huberman

08/22/22

@ Andrew Huberman

Alcohol is considered 'empty calories' because it provides energy without any nutritional value, leading to metabolic costs without benefits.

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Andrew Huberman

08/22/22

@ Andrew Huberman

Regular drinkers or those with a genetic predisposition to alcoholism may experience increased alertness and mood when consuming alcohol.

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Andrew Huberman

08/22/22

@ Andrew Huberman

Alcohol consumption can impair motor function and judgment, especially in those not accustomed to drinking, and it suppresses the neural networks involved in memory formation and storage, which is why people often forget events from a night of drinking.

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Andrew Huberman

08/22/22

@ Andrew Huberman

The effects of alcohol on the brain include suppression of the prefrontal cortex, which regulates impulsive behavior and decision-making.

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Andrew Huberman

08/22/22

@ Andrew Huberman

When people drink, the prefrontal cortex and top-down inhibition are diminished, leading to increased impulsive and habitual behavior.

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Andrew Huberman

08/22/22

@ Andrew Huberman

Regular drinking alters the neural circuits that control habitual and impulsive behavior, making individuals more impulsive even when not drinking.

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Andrew Huberman

08/22/22

@ Andrew Huberman

Chronic drinking, even if not daily, can lead to a decrease in top-down inhibition, resulting in heightened impulsivity and habitual behavior.

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Andrew Huberman

08/22/22

@ Andrew Huberman

Alcohol increases the number of synapses in the neural circuits that control habitual behavior, enhancing the execution of existing habits.

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Andrew Huberman

08/22/22

@ Andrew Huberman

After a period of abstinence from alcohol, neural circuits can return to normal, except in cases of long-term heavy drinking.

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Andrew Huberman

08/22/22

@ Andrew Huberman

People who drink regularly experience increased cortisol levels at baseline, leading to heightened stress and anxiety when not drinking.

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Andrew Huberman

08/22/22

@ Andrew Huberman

Alcohol consumption can lead to long-term changes in neural circuitry and hormone systems, resulting in increased baseline stress and lower mood overall.

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Andrew Huberman

08/22/22

@ Andrew Huberman

Genetic predispositions, combined with environmental factors, contribute to the likelihood of developing alcohol use disorders. Certain Asian cultures have genetic differences that lead to low levels of alcohol dehydrogenase, causing individuals to feel sick and flushed when they consume alcohol.

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Andrew Huberman

08/22/22

@ Andrew Huberman

If you feel nauseous after consuming alcohol, you likely have gene variants that result in low alcohol dehydrogenase levels, preventing you from metabolizing alcohol effectively.

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Andrew Huberman

08/22/22

@ Andrew Huberman

In cultures with higher alcohol dehydrogenase levels, individuals can drink more without feeling sick, which can lead to higher rates of alcoholism due to increased consumption.

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Andrew Huberman

08/22/22

@ Andrew Huberman

There isn't a single gene for alcoholism; rather, a family history of chronic alcohol abuse increases your predisposition to alcoholism.

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Andrew Huberman

08/22/22

@ Andrew Huberman

Starting to drink at a younger age significantly increases the risk of developing alcohol dependence, regardless of family history.

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Andrew Huberman

08/22/22

@ Andrew Huberman

People who begin drinking at 13 or younger are at a much higher risk of developing long-lasting alcohol dependence compared to those who start later.

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Andrew Huberman

08/22/22

@ Andrew Huberman

Delaying the onset of drinking can reduce the likelihood of developing alcohol use disorder, even for those with genetic predispositions.

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Andrew Huberman

08/22/22

@ Andrew Huberman

Alcohol disrupts the gut microbiome, leading to inflammation and a condition known as leaky gut, where harmful bacteria can enter the bloodstream.

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Andrew Huberman

08/22/22

@ Andrew Huberman

Regular alcohol consumption can lead to inflammation in the brain and body, increasing the desire to drink more and exacerbating health issues.

AH

Andrew Huberman

08/22/22

@ Andrew Huberman

Ingesting low-sugar fermented foods can help improve gut health and reduce inflammation, which may be beneficial for those recovering from alcohol consumption.

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Andrew Huberman

08/22/22

@ Andrew Huberman

Hangovers are caused by disrupted sleep architecture and the negative effects of alcohol on the gut microbiome, leading to headaches and malaise.

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Andrew Huberman

08/22/22

@ Andrew Huberman

The sleep you get after drinking alcohol is not restorative and is often characterized by multiple awakenings and poor quality.

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Andrew Huberman

08/22/22

@ Andrew Huberman

Non-steroidal anti-inflammatory drugs can alleviate hangover headaches but may also have negative effects on the liver and gut microbiome.

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Andrew Huberman

08/22/22

@ Andrew Huberman

Drinking more alcohol to alleviate a hangover is a myth; it only delays the inevitable worsening of the hangover. Ingesting more alcohol to relieve a hangover is a bad idea and should be avoided.

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Andrew Huberman

08/22/22

@ Andrew Huberman

Deliberate cold exposure, like taking a cold shower, might help relieve hangover symptoms by increasing epinephrine levels, which can aid in alcohol clearance.

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Andrew Huberman

08/22/22

@ Andrew Huberman

Alcohol lowers core body temperature, which can lead to hypothermia if one enters cold water while inebriated, making it extremely dangerous.

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Andrew Huberman

08/22/22

@ Andrew Huberman

To safely use deliberate cold exposure for hangover recovery, aim for one to three minutes in cold water, which can spike adrenaline and dopamine levels.

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Andrew Huberman

08/22/22

@ Andrew Huberman

Replenishing electrolytes, particularly sodium, potassium, and magnesium, is crucial for proper brain and bodily function after drinking.

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Andrew Huberman

08/22/22

@ Andrew Huberman

Hangovers are worsened by dehydration, disrupted sleep, and electrolyte imbalances caused by alcohol consumption.

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Andrew Huberman

08/22/22

@ Andrew Huberman

The best way to avoid a hangover is to not drink alcohol in the first place.

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Andrew Huberman

08/22/22

@ Andrew Huberman

Tolerance to alcohol develops as repeated exposure reduces its effects, leading to increased consumption to achieve the same feeling of well-being.

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Andrew Huberman

08/22/22

@ Andrew Huberman

Drinking alcohol can lead to a cycle where the initial feeling of euphoria is followed by a prolonged period of negative effects, prompting further drinking.

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Andrew Huberman

08/22/22

@ Andrew Huberman

Resveratrol, often cited as a health benefit of red wine, requires such high consumption levels that it likely induces negative effects that outweigh any potential benefits.

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Andrew Huberman

08/22/22

@ Andrew Huberman

Both light and moderate alcohol consumption can reduce brain thickness, indicating negative effects on brain health, and there's a dose-dependent increase in the shrinkage of gray matter and white matter tracts in the brain as a function of alcohol consumption.

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Andrew Huberman

08/22/22

@ Andrew Huberman

The best amount of alcohol to drink is zero glasses per week, as even low amounts can have negative health effects.

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Andrew Huberman

08/22/22

@ Andrew Huberman

Alcohol alters DNA methylation and gene expression, significantly increasing cancer risk, particularly breast cancer, with a proposed 4 to 13% increase in risk for every 10 grams of alcohol consumed.

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Andrew Huberman

08/22/22

@ Andrew Huberman

Ingesting alcohol while pregnant can lead to fetal alcohol syndrome, which causes permanent damage to brain and organ development in the fetus.

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Andrew Huberman

08/22/22

@ Andrew Huberman

Alcohol consumption increases the conversion of testosterone to estrogen, which can lead to negative health effects such as gynecomastia in males and increased risk of estrogen-related cancers in females.

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Andrew Huberman

08/22/22

@ Andrew Huberman

Regular alcohol consumption is associated with increased estrogen levels, which can disrupt testosterone-to-estrogen ratios and lead to various health issues.

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Andrew Huberman

08/22/22

@ Andrew Huberman

Zero alcohol consumption is better for health than low to moderate consumption, which still poses risks, especially regarding the gut microbiome and stress levels.

What Alcohol Does to Your Body, Brain & Health

Takeaways