The Truth About Alcohol: Risks, Benefits, and Everything In-Between

In this special episode, we’re taking a deep dive into alcohol. We’ll explore the science, misconceptions, controversies, and health effects of this widely used drug. I believe that a nuanced, scientific discussion on alcohol is the best way to provide you with the information you need to make an informed decision about alcohol use. Alcohol and a healthy brain may not go hand-in-hand. But if you’re looking for ways to optimize cognitive health and resilience, omega-3s are a perfect place to start. We’ve crafted a 12-page Omega-3 Guide with meticulously researched, scientifically grounded information on how to choose a quality omega-3 fatty acid supplement: EPISODE LINKS: Show notes & transcript: CHAPTERS: 00:00:00 Introduction 00:02:19 What does it mean to “have a drink“? 00:03:55 Drinking frequency definitions 00:06:55 How alcohol is metabolized 00:10:47 How genetics affect alcohol metabolism 00:12:41 Can alcoholism be inherited? 00:13:58 How food affects alcohol metabolism 00:15:57 Does age affect alcohol metabolism? 00:16:46 How alcohol affects nutrient absorption 00:21:22 How alcohol affects gut health 00:23:15 Alcohol elevates circulating LPS levels 00:26:09 Gut health & alcohol use disorders 00:30:49 Sick quitter & healthy user biases 00:33:57 How alcohol impacts the brain 00:37:53 Alcohol’s effects on anxiety 00:42:09 Brain volume loss from alcohol 00:44:16 Alcohol facilitates thiamine deficiency 00:46:00 Alcohol promotes brain inflammation 00:47:16 Dementia & Alzheimer’s disease risk 00:53:19 Alcohol’s impact on APOE4 carriers 00:57:28 Alcohol and brain health mechanisms 01:01:11 Is resveratrol in red wine beneficial? 01:05:50 Detailing the sleep stages 01:09:11 How alcohol impacts sleep 01:12:44 Alcohol worsens sleep apnea 01:14:10 Mitigating alcohol’s impact on sleep 01:16:37 Hangover symptoms & causes 01:20:56 How congeners affect hangover severity 01:22:22 Treating hangovers with fruit 01:25:05 Zinc, vitamin B3, & hangovers 01:26:05 Managing hangovers with NSAIDs 01:26:46 “Hair of the dog” for hangovers 01:27:05 Liposomal glutathione, NAC, & hangovers 01:30:21 Does ZBiotics prevent hangovers? 01:32:43 Dihydromyricetin (DHM) for hangovers 01:33:41 Exercise & sauna for treating hangovers 01:34:47 Alcohol’s effect on mortality risk 01:38:54 Alcohol consumption in Blue Zones 01:43:33 Alcohol & cancer risk 01:52:18 Genetics, alcohol, & cancer risk 01:55:10 Can quitting alcohol lower cancer risk? 01:57:15 Alcohol cancer-causing mechanisms 02:04:15 Alcohol & cardiovascular disease (CVD) 02:11:42 Alcohol & CVD mechanisms 02:15:55 Industry funding in alcohol research 02:17:54 Alcohol and type 2 diabetes risk 02:20:08 How alcohol affects blood glucose 02:22:58 Alcohol’s impact on your waistline 02:26:04 Why alcohol facilitates weight gain 02:28:37 How alcohol impacts reproductive health 02:31:29 Fertility impacts of alcohol in females 02:37:27 How alcohol impacts fertility in males 02:39:03 Preconception alcohol risks 02:41:44 How alcohol affects testosterone in men 02:43:27 Pre-pregnancy alcohol consumption risks 02:47:49 Is red wine the healthiest option? 02:51:19 Headaches after drinking red wine 02:52:20 Alcohol & post-exercise recovery 02:56:08 Does alcohol “blunt your gains“? 02:58:45 The BEER-HIIT study 02:59:36 Can exercise lessen alcohol cravings? 03:02:34 FGF21, exercise, and alcohol intake 03:07:32 Alcohol damage control tactics PODCAST INFO: Email: Just Me playlist: Clips playlist: SUPPORT THE CHANNEL: Many of the magnificent resources associated with the FoundMyFitness channel exist directly as a result of our premium membership. As a premium member, listeners get access to our exclusive podcast The Aliquot, monthly Q&As, a special summary of scientific research every other week called the Science Digest, and more. Sign up to become a premium member and nurture the existence of all of the otherwise free resources provided by FoundMyFitness at Thank you for watching! SOCIALS: #alcohol