Strive for zero alcohol consumption for optimal health, as scientific literature suggests that no alcohol intake is better for your health than even low to moderate amounts.
Pregnant individuals must absolutely abstain from all alcohol consumption, as alcohol is a mutagen and toxin that causes permanent diminished brain, limb, and organ development (Fetal Alcohol Syndrome) in the fetus, with no safe type or amount.
Delay the onset of alcohol consumption, especially if there’s a family history of alcoholism, because starting to drink at a young age (e.g., 13-15) significantly increases the risk of developing alcohol dependence later in life.
If you can drink a lot and feel increased energy or have blackout episodes (not remembering events while awake), be very concerned about a genetic predisposition to alcoholism, as these patterns are strong indicators of higher risk.
If you are a moderate or heavy drinker, strive to reduce intake or quit entirely, and if consuming any alcohol, actively implement other health-promoting practices to offset negative effects and improve overall health.
Be aware that even low to moderate alcohol consumption (e.g., one or two drinks per day, or seven glasses of wine per week) can cause thinning of the neocortex and loss of neurons, leading to brain degeneration.
Be aware that even low to moderate alcohol consumption (e.g., 10 grams/day, equivalent to one US beer/wine/shot) significantly increases cancer risk, particularly breast cancer, by altering DNA methylation and gene expression.
Support your gut microbiome regularly by consuming 2-4 servings of low-sugar fermented foods (e.g., kimchi, sauerkraut, natto, kefir, active yogurts) daily, or by taking probiotics/prebiotics, to reduce inflammatory markers and improve gut health.
When reducing or quitting alcohol, expect increased anxiety and stress, and utilize stress management tools (e.g., from the ‘master stress’ episode) because chronic alcohol consumption increases baseline cortisol, which takes time to dissipate.
Consider a period of abstinence from alcohol (2-6 months or longer) to reverse changes in neural circuits related to impulsivity, habitual behavior, and to reset dopamine and serotonin systems, as these systems can return to normal with abstinence.
If you aim to optimize your testosterone to estrogen ratio, avoid regular alcohol consumption, as alcohol increases the conversion of testosterone to estrogen via the aromatase enzyme, which can lead to negative effects in both men and women.
Develop non-alcohol-based stress modulation tools and coping mechanisms, as alcohol increases baseline stress and alternative methods are healthier for managing stress.
NEVER engage in deliberate cold exposure (cold showers, ice baths) while inebriated, as alcohol lowers core body temperature and disrupts its regulation, making cold exposure extremely dangerous and potentially leading to severe hypothermia.
Maintain proper hydration and electrolyte balance before, during, and after alcohol consumption by drinking two glasses of water (ideally with electrolytes) for every alcoholic drink, and taking electrolytes before bed and upon waking after drinking.
Safely use deliberate cold exposure (e.g., 1-3 minutes in a cold shower/ice bath) to potentially accelerate hangover recovery, as it can spike adrenaline and dopamine, which may aid alcohol clearance and improve mood, but only when sober.
Eat a meal containing carbohydrates, fats, and proteins before or while drinking alcohol to slow its absorption into the bloodstream, reducing how quickly you feel drunk.
Do not consume more alcohol (‘hair of the dog’) to alleviate a hangover, as this only delays and leads to a worse hangover.
Exercise caution with NSAIDs (aspirin, Tylenol, Advil) for hangover headaches, as they can burden the liver, which is already stressed from metabolizing alcohol, and have other potential negative effects.
Choose alcoholic drinks with fewer congeners (e.g., ethanol diluted in orange juice, beer, vodka, gin over brandy, red wine, rum, whiskey) to potentially reduce hangover severity, as congeners disrupt the gut microbiome.
If you consume alcohol, ensure adequate intake of folate and other B vitamins, especially B12, as these nutrients might partially offset the increased cancer risk associated with alcohol consumption, though they do not completely eliminate it.
Do not rely on red wine consumption for resveratrol’s health benefits, as the amount of red wine needed for beneficial resveratrol levels is too high and would cause more harm than good.
Be aware that even one alcoholic drink disrupts sleep architecture, reducing restorative deep and REM sleep, which are essential for a high-quality night’s rest.
If you find yourself needing more alcohol to achieve the desired ‘feel good’ effect, recognize that you are likely disrupting your brain’s dopamine and serotonin systems, leading to more negative effects due to developing tolerance.