<p><a href="https://fmfomega3guide.com/">My <strong>omega-3 guide</strong> on concerns like a-fib, dosage, supplement quality, oxidation, and more</a></p> <p dir="ltr"><a href="https://www.foundmyfitness.com/aliquot?utm_campaign=alcohol_podcast&utm_medium=podcast&utm_source=podcast_description"> Discover my premium podcast, The Aliquot</a></p> <p dir="ltr"><a href="https://www.foundmyfitness.com/newsletter?utm_campaign=alcohol_podcast&utm_medium=podcast&utm_source=podcast_description"> Join over 300,000 people and sign up for my newsletter</a></p> <p dir="ltr"><a href="https://www.foundmyfitness.com/premium?utm_campaign=alcohol_podcast&utm_medium=podcast&utm_source=podcast_description"> Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A's with Rhonda and more</a></p> <p dir="ltr">In this special solo episode of FoundMyFitness, we're taking a <strong>deep dive into alcohol</strong>. 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.</p> <p dir="ltr"><strong>Timestamps</strong></p> <ul> <li dir="ltr"><strong>(00:00)</strong> Introduction</li> <li dir="ltr"><strong>(08:03)</strong> What does it mean to "have a drink"?</li> <li dir="ltr"><strong>(09:39)</strong> Drinking frequency definitions</li> <li dir="ltr"><strong>(12:39)</strong> How alcohol is metabolized</li> <li dir="ltr"><strong>(18:25)</strong> Can alcoholism be inherited?</li> <li dir="ltr"><strong>(19:41)</strong> How food affects alcohol metabolism</li> <li dir="ltr"><strong>(21:40)</strong> Does age affect alcohol metabolism?</li> <li dir="ltr"><strong>(22:29)</strong> How alcohol affects nutrient absorption</li> <li dir="ltr"><strong>(27:04)</strong> How alcohol affects gut health</li> <li dir="ltr"><strong>(28:57)</strong> Alcohol elevates circulating LPS levels</li> <li dir="ltr"><strong>(31:51)</strong> Gut health & alcohol use disorders</li> <li dir="ltr"><strong>(36:30)</strong> Sick quitter & healthy user biases</li> <li dir="ltr"><strong>(39:38)</strong> How alcohol impacts the brain</li> <li dir="ltr"><strong>(43:34)</strong> Alcohol's effects on anxiety</li> <li dir="ltr"><strong>(49:56)</strong> Alcohol facilitates thiamine deficiency</li> <li dir="ltr"><strong>(51:39)</strong> Alcohol promotes brain inflammation</li> <li dir="ltr"><strong>(52:56)</strong> Dementia & Alzheimer's disease risk </li> <li dir="ltr"><strong>(1:06:50)</strong> Is resveratrol in red wine beneficial?</li> <li dir="ltr"><strong>(1:11:28)</strong> How alcohol impacts sleep</li> <li dir="ltr"><strong>(1:19:47)</strong> Mitigating alcohol's impact on sleep </li> <li dir="ltr"><strong>(1:22:13)</strong> Hangover symptoms & causes</li> <li dir="ltr"><strong>(1:26:33)</strong> How congeners affect hangover severity</li> <li dir="ltr"><strong>(1:27:58)</strong> Treating hangovers with fruit</li> <li dir="ltr"><strong>(1:30:40)</strong> Zinc, vitamin B3, & hangovers</li> <li dir="ltr"><strong>(1:31:41)</strong> Managing hangovers with NSAIDs</li> <li dir="ltr"><strong>(1:32:22)</strong> "Hair of the dog" for hangovers</li> <li dir="ltr"><strong>(1:32:40)</strong> Liposomal glutathione, NAC, & hangovers</li> <li dir="ltr"><strong>(1:35:56)</strong> Does ZBiotics prevent hangovers?</li> <li dir="ltr"><strong>(1:38:18)</strong> Dihydromyricetin (DHM) for hangovers</li> <li dir="ltr"><strong>(1:39:15)</strong> Exercise & sauna for treating hangovers</li> <li dir="ltr"><strong>(1:40:21)</strong> Alcohol's effect on mortality risk </li> <li dir="ltr"><strong>(1:44:28)</strong> Alcohol consumption in Blue Zones</li> <li dir="ltr"><strong>(1:49:07)</strong> Does alcohol increase cancer risk?</li> <li dir="ltr"><strong>(2:00:43)</strong> Can quitting alcohol lower cancer risk?</li> <li dir="ltr"><strong>(2:09:46)</strong> Alcohol & cardiovascular disease (CVD)</li> <li dir="ltr"><strong>(2:23:24)</strong> Alcohol and type 2 diabetes risk</li> <li dir="ltr"><strong>(2:28:28)</strong> Alcohol's impact on your waistline</li> <li dir="ltr"><strong>(2:31:33)</strong> Why alcohol facilitates weight gain</li> <li dir="ltr"><strong>(2:34:06)</strong> How alcohol impacts reproductive health</li> <li dir="ltr"><strong>(2:44:31)</strong> Preconception alcohol risks</li> <li dir="ltr"><strong>(2:47:12)</strong> How alcohol affects testosterone in men</li> <li dir="ltr"><strong>(2:48:55)</strong> Pre-pregnancy alcohol consumption risks</li> <li dir="ltr"><strong>(2:53:17)</strong> Is red wine the healthiest option?</li> <li dir="ltr"><strong>(2:57:47)</strong> Alcohol & post-exercise recovery</li> <li dir="ltr"><strong>(3:01:34)</strong> Does alcohol "blunt your gains"?</li> <li dir="ltr"><strong>(3:04:11)</strong> The BEER-HIIT study</li> <li dir="ltr"><strong>(3:05:03)</strong> Can exercise lessen alcohol cravings?</li> <li dir="ltr"><strong>(3:12:57)</strong> Alcohol damage control tactics</li> </ul> <p><a href="https://www.foundmyfitness.com/episodes/alcohol?utm_campaign=alcohol_podcast&utm_medium=podcast&utm_source=podcast_description"> Show notes are available by clicking here</a></p> <p><a href="https://www.youtube.com/watch?v=ZsFNeQVuUPM">Watch this episode on YouTube</a></p>
Actionable Insights
1. Abstain for Optimal Health
For optimal reduction of health risks, abstaining from alcohol is recommended, as no amount of alcohol has been shown to increase life expectancy or health span.
2. Limit Weekly Alcohol Intake
If you choose to drink, limit consumption to one to two drinks per week on average, not exceeding five drinks in any single week, to avoid increasing mortality risk compared to abstainers.
3. Avoid Binge Drinking
Do not consume four to five or more drinks on any single occasion, as binge drinking is associated with adverse health effects even if weekly consumption is low.
4. Minimize Cancer Risk
For generally healthy individuals without a family history or genetic predisposition to cancer, limiting alcohol intake to about two to three drinks per week is a more prudent approach to minimize cancer risk.
5. Avoid Alcohol with Tobacco
Do not combine alcohol and tobacco, as this interaction drastically increases the risk for cancers of the mouth, pharynx, larynx, and esophagus by up to 30 times.
6. APOE4 Carriers: Limit/Avoid Alcohol
If you carry one or more copies of the APOE4 allele, aim for zero drinks daily to maximally reduce your risk of developing Alzheimer’s disease or dementia, or limit consumption to only occasional social drinking, if ever.
7. Abstain Before Conception
If trying to conceive, both parents should lower alcohol intake considerably, preferably stopping altogether for at least three months prior to minimize negative effects on sperm and egg quality and function.
8. No Alcohol During Pregnancy
Avoid alcohol completely during pregnancy and when trying to get pregnant, as there is no safe level of alcohol consumption for the developing baby.
9. Never Drink on Empty Stomach
Always eat a meal before or with alcohol to slow its absorption and achieve a lower blood alcohol response, as drinking on an empty stomach can lead to faster intoxication.
10. Choose Red Wine for Damage Control
If you are going to drink alcohol, choosing red wine over beer or spirits may be a better option for damage control, but this should not be viewed as a way to achieve positive health effects.
11. Supplement Micronutrients on Drinking Days
Supplement with extra micronutrients, such as a multivitamin, on days you consume alcohol as nutritional insurance, especially zinc and B vitamins, which are crucial for alcohol metabolism and can be depleted.
12. Improve Gut Health
Support intestinal health by increasing dietary fiber, consuming higher levels of omega-3 fatty acids and polyphenols, and engaging in regular exercise, which may help counteract some of alcohol’s negative effects on the gut.
13. Stop Drinking Hours Before Sleep
Stop drinking alcohol at least three to four hours before bedtime to drastically reduce its negative impact on sleep quality and architecture.
14. Avoid Heavy Meals Before Bed
Be mindful of not eating heavy meals right before bed, ideally at least three hours prior, as this can also disrupt sleep.
15. Do Not Mix Melatonin and Alcohol
Avoid mixing melatonin with alcohol to aid sleep, as this can lead to increased drowsiness; wait at least three hours after drinking before taking melatonin.
16. Avoid Alcohol with Sleep Apnea
If you have sleep apnea, you should definitely avoid alcohol close to bedtime, as it can worsen the condition by relaxing airway muscles.
17. Optimize Sleep Environment
Maintain a cool, dark sleeping environment and avoid bright lights and screens close to bedtime to promote better sleep quality, especially after consuming alcohol.
18. Avoid NSAIDs for Hangovers
Do not take non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen to prevent or treat hangovers, as they may slow alcohol metabolism and potentially worsen symptoms.
19. Avoid Acetaminophen with Alcohol
Do not take acetaminophen (Tylenol) with alcohol, as this combination can lead to increased liver toxicity.
20. Skip ‘Hair of the Dog’
Avoid drinking more alcohol (the ‘hair of the dog’) to cure a hangover, as this only delays inevitable symptoms and increases overall toxicity in the body.
21. Consume Fruit with Alcohol for Hangovers
Consume fruit or fruit juice (containing fructose) with alcohol, as this may theoretically speed up alcohol breakdown and reduce hangover severity.
22. Replenish Electrolytes After Drinking
Replenish electrolytes such as sodium, potassium, and especially magnesium when consuming alcohol, as alcohol acts as a diuretic and increases their excretion.
23. Consider Glutathione Boosters for Hangovers
Consider supplementing with liposomal glutathione, N-acetylcysteine (NAC), or sulforaphane to potentially increase glutathione levels, which aid in liver detoxification and may mitigate alcohol’s damaging effects (speculative).
24. Consider Dihydromyricetin (DHM)
Consider Dihydromyricetin (DHM) as an anti-hangover remedy, based on its traditional use and some rodent evidence suggesting it counteracts alcohol’s effects on GABA receptors.
25. Exercise/Sauna for Hangover Relief
Engage in exercise and/or sauna after drinking to help lift mood, enhance blood flow, and reduce anxiety during a hangover, but understand this does not negate alcohol’s toxic effects.
26. Avoid High Volume Alcohol Post-Exercise
Avoid high volume alcohol consumption (e.g., five or more drinks) after exercise, as it impairs recovery and blunts muscle protein synthesis.
27. Consume Protein & Carbs with Alcohol Post-Exercise
If consuming alcohol after exercise, ensure adequate intake of at least 25-30 grams of protein and carbohydrates along with it to support recovery and muscle glycogen replenishment.
28. Do Not Replace Food with Alcohol
Do not replace food calories with alcohol, especially if optimal recovery and muscle growth are your goals, as alcohol provides empty calories lacking beneficial nutrients.
29. Abstain from Alcohol During Injury Recovery
Abstain from alcohol when healing from an injury or illness, as there are no benefits and potential detriments to the recovery process.
30. Exercise Regularly to Counter Alcohol Effects
Engage in regular exercise to lessen the all-cause mortality risk associated with drinking, almost completely nullify the association between cancer mortality and drinking, and potentially reduce alcohol cravings.
31. Consider Complete Avoidance for Substance Use History
If you struggle with substance use or have a family history of substance abuse disorders, completely avoiding alcohol may be the best decision for you.
32. Track Alcohol’s Effects with Wearables
Use wearable fitness and sleep tracking devices to monitor alcohol’s effects on your sleep metrics, such as resting heart rate, to inform your drinking decisions.
33. Download Cognitive Enhancement Guide
Download the free ‘Cognitive Enhancement Blueprint’ at BDNFprotocols.com for strategies to enhance brain health and safeguard against cognitive aging.
34. Download Omega-3 Supplementation Guide
Download the free ‘Omega-3 Supplementation Guide’ at fmfomega3guide.com for meticulously researched information on choosing and dosing quality omega-3 fatty acid supplements.
35. Get Free Micronutrient Genetic Report
Upload your DNA data file from services like 23andMe or AncestryDNA to foundmyfitness.com/genetics/micronutrient to get a free genetic report on how your genes affect vitamin and mineral metabolism.