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

Intro

In this episode of the “Huberman Lab” podcast, Dr. Andrew Huberman explores the effects of alcohol on our body, brain, and health. He delves into the various purposes of alcohol consumption, the impact of inebriation on thinking and behavior, and the question of whether low to moderate drinking is better for our health than abstaining completely. Additionally, Dr. Huberman provides information on severe alcohol intake, binge drinking, hangovers, genetic differences for alcohol and alcoholism, and alcohol consumption in young people.

Main Takeaways

Alcohol Consumption and its Effects

• Alcohol consumption can have various purposes ranging from recreational to medicinal.
• Effects of alcohol on individual cells, organs, and organ systems in our brain and body will be discussed.
• Inebriation and its effects on thinking and behavior will be explored.
• The question of whether low to moderate amounts of drinking are better for our health than zero alcohol consumption will be addressed.
• Information on severe alcohol intake, binge drinking, hangovers, genetic differences for alcohol and alcoholism, and alcohol consumption in young people will be provided.

Effects of Alcohol on the Brain

• Low to moderate alcohol intake can lead to thinning of the neocortex and other brain regions, even for generally healthy middle-aged and older adults.
• Chronic alcohol intake, even at low levels (such as 1-2 drinks per day on average), can disrupt the brain.
• Drinking 7-14 drinks per week can lead to degeneration of the brain in response to alcohol intake.
• Alcohol is both water and fat soluble and can easily pass into cells and tissues of the body, causing damage to them.
• Alcohol kills both good and bad bacteria in the gut, leading to issues such as leaky gut syndrome.

The Metabolism and Toxicity of Alcohol

• Ethyl alcohol or ethanol is the only type of alcohol fit for human consumption, but it is still toxic and produces stress and damage to cells.
• When ethanol is ingested, it is converted into acetyl aldehyde, which is poisonous and kills cells indiscriminately.
• The body uses the NAD biochemical pathway to convert acetyl aldehyde into acetate, which can be used as fuel, but this process still involves the production of toxic molecules.
• The liver is responsible for converting ethanol to acetate, but this process exposes liver cells to acetyl aldehyde, causing damage.
• Being drunk is actually a disruption caused by the poison, acetylaldehyde, affecting neural circuits in the brain and body.

Alcohol’s Effects on Mood, Memory, and Behavior

• Alcohol acts as a toxin at the synapses between serotonergic neurons and other neurons, disrupting mood circuitries.
• Alcohol suppresses neural networks involved in memory formation and storage, leading to blackouts.
• Alcohol disrupts brain areas involved in flexible behavior and decision-making.
• Alcohol diminishes the prefrontal cortex and top-down inhibition, leading to impulsive behavior.
• Regular drinking strengthens habitual and impulsive behavior in the brain.

Hangovers and Health Risks

• Hangovers are caused by a constellation of factors, including dehydration, electrolyte imbalance, disrupted sleep, and inflammation.
• Alcohol consumption is associated with an increased risk of cancer, particularly breast cancer in women.
• Consuming low sugar fermented foods can help reduce the negative effects of alcohol on the gut microbiome and inflammation.
• Abstaining from alcohol is better for overall health than low to moderate consumption.
• Pregnant women should avoid alcohol completely to prevent fetal alcohol syndrome.

Summary

Alcohol’s Impact on the Brain and Body

Alcohol consumption can have various purposes, but it can also lead to detrimental effects on our brain and body. Low to moderate alcohol intake can thin the neocortex and other brain regions, disrupt brain function, and even lead to degeneration with chronic intake. Alcohol’s toxicity arises from the conversion of ethanol to acetyl aldehyde, which damages cells and disrupts neural circuits. Additionally, alcohol affects mood, memory, and behavior by suppressing neural networks and inhibiting top-down control. Hangovers, inflammation, and increased cancer risk are among the health risks associated with alcohol consumption.

The Gut Microbiome and Alcohol

Alcohol’s effects extend beyond the brain to the gut microbiome. Alcohol kills both good and bad bacteria in the gut, leading to issues such as leaky gut syndrome. Disrupted gut microbiota can cause inflammation and contribute to hangovers. However, consuming low sugar fermented foods, such as kimchi and yogurt, can help repair the gut microbiome and reduce inflammatory markers. Replenishing the gut microbiota with probiotics or prebiotics may also alleviate the negative effects of alcohol consumption.

The Metabolism and Toxicity of Alcohol

When alcohol is ingested, it is converted into acetyl aldehyde, a toxic substance that damages cells. The body uses the NAD biochemical pathway to convert acetyl aldehyde into acetate, which can be used as fuel. However, this process still involves the production of toxic molecules. The liver is responsible for converting ethanol to acetate, but this exposes liver cells to acetyl aldehyde, causing damage. The toxic effects of alcohol contribute to inebriation and disrupt the normal functioning of neural circuits in the brain and body.

Alcohol’s Effects on Mood, Memory, and Behavior

Alcohol’s impact on mood, memory, and behavior is significant. It acts as a toxin at the synapses between serotonergic neurons and other neurons, disrupting mood circuitries. Alcohol suppresses neural networks involved in memory formation and storage, leading to blackouts. It also affects brain areas involved in flexible behavior and decision-making. Regular drinking strengthens habitual and impulsive behavior in the brain, contributing to the development of alcohol use disorders.

Hangovers and Health Risks

Hangovers are caused by a combination of factors, including dehydration, electrolyte imbalance, disrupted sleep, and inflammation. Alcohol consumption is associated with an increased risk of cancer, particularly breast cancer in women. The negative effects of alcohol on the gut microbiome and inflammation can be partially offset by consuming low sugar fermented foods and replenishing the gut microbiota with probiotics or prebiotics. However, abstaining from alcohol is ultimately better for overall health than low to moderate consumption.

Conclusion

Understanding the effects of alcohol on our body, brain, and health is crucial for making informed decisions about alcohol consumption. While alcohol may have various purposes, it is important to be mindful of its potential negative consequences. From its impact on the gut microbiome to its toxicity and effects on mood, memory, and behavior, alcohol can disrupt our overall well-being. By prioritizing our health and considering the long-term effects, we can make choices that support our overall well-being.