Andrew Huberman and the Physiological Effects of Alcohol on Our Brain and Body

Neuroscientist Andrew Huberman says that early in his career, someone gave him this piece of advice: “Don’t over-engage in any controversy unless you are willing to stake your entire reputation on it. Rather, keep focused on discovering new things, and creating, or else you become known for the controversy and nothing else; there is no going back.”

And yet, sometimes, taking a clear “no-room-for-exceptions” stance is important if the subject demands it — and Huberman is living proof of that idea. In his case, the subject is alcohol. In the face of confusing headlines touting its supposed “benefits,” Huberman wants to make one thing clear: alcohol is bad for us. Let’s explore why in more detail.

Who Is Andrew Huberman?

Who in the world is Andrew Huberman, and why should we listen to him in the first place? Well, when it comes to the brain, he knows what he’s talking about. A neuroscientist and tenured professor in the department of neurobiology at the Stanford School of Medicine, Huberman has studied brain development and neuroplasticity — the ability of the brain to form new connections and rewire itself — for more than two decades. 

Huberman Lab Podcast

The Huberman Lab Podcast is all about bringing that research to the people. While the focus is neuroscience, this “lab” is one-of-a-kind: you don’t have to worry about sitting through tedious lectures on stoichiometry or the Krebs cycle. Huberman is all about making brain science (and science in general) accessible and relevant.

While his past topics include everything from the neuroscience of music to the biology of sleep, alcohol and its effects on our body and mind is what Huberman has become spokesman for.

Andrew Huberman: “Alcohol Is a Known Toxin”

“So alcohol has been used for medicinal purposes, it's been used to clean surfaces, it's used in my laboratory in order to make up so-called reagents to do our experiments, but most humans have been consuming alcohol in order to change their internal state.”

The main problem with alcohol as far as Huberman is concerned? It’s toxic. After all, it’s no wonder that some of its primary uses through the ages have been as an antiseptic. It kills bacteria — both inside and outside the body — and does such a good job of it that we still put it in everything from hand sanitizer to bathroom cleaners.

Unfortunately, when we ingest it, it doesn’t get any less harsh. As Huberman explains, “​​When you drink alcohol, it can pass into all the cells and tissues of your body. It has no trouble just passing right into those cells … The fact that it can pass into so many organs and cells so easily is really what explains its damaging effects.” (Want to learn more? Check out our blog “What Are Alcohol's Effects on the Body?”)

Huberman Lab: Alcohol and “What It Does to Your Body, Brain, and Health”

Out of the many talks Huberman has recorded about alcohol, the one that sums up his findings and views the best is Episode 86: “What Alcohol Does to Your Body, Brain, and Health.”

He starts out by saying that alcohol is “one of the most commonly consumed substances on the planet Earth” by “both humans and non-human animals” alike.

Wait, non-human animals, too? Yes! Science has shown that rats can develop a full-on addiction after getting easy access to booze in their cages. Likewise, hummingbirds sip on lightly spiked nectar just as happily as on the “virgin” kind when given the option.

Huberman goes on to talk about the many negative effects of alcohol on the body, from individual cells to organs and organ systems, as well as psychological and social effects. Here’s an overview of the main points.

1. The Dangers of Acetaldehyde

“Acetaldehyde is poison. It will kill cells. It damages and kills cells, and it is indiscriminate as to which cells it damages and kills.” 

In many ways, acetaldehyde is at the heart of the matter. The problem with acetaldehyde? Well, it’s a powerful toxin that gets produced as a byproduct of alcohol metabolism. 

As Huberman explains, when we drink, we are, in fact, “ingesting a poison, and that poison is converted into an even worse poison in [our] body.” Needless to say, this doesn’t bode well for us — and Huberman spends the rest of the episode explaining why.

2. Alcohol and the Brain

“To make it very clear, drinking a lot (3 – 4 drinks per night, every night of the week) is clearly bad for the brain.”

But so is moderate drinking. Huberman points out that chronic drinking at any level — even if it’s not every night — changes the neural circuits of the brain. Specifically, there’s a decrease in “top-down” inhibition and an increase in overall impulsivity. (Those impromptu late-night phone calls to your ex or confessions to your coworker over a happy hour that got a bit too “happy”? Your brain can make a habit of it. Those repeated behaviors are all training your brain to hold off on hitting the brakes when it comes to certain impulses.)

Ready for another buzzkill? In an Instagram post, Huberman points out the reality behind that tipsy feeling some of us chase so fondly: 

“Alcohol is one of the few substances that produces changes in the brain and body not just by causing the release of chemicals but by [its] direct poisonous effects on cells. That’s right, a lot of what we associate with the feelings of alcohol are actually due to cellular damage.”

Fortunately, Huberman adds, this is reversible (phew!). Give it 2 to 6 months without booze, and the neural circuits go back to normal. (For a deep dive into alcohol and the brain, check out “How Alcohol Affects the Brain: A Look Into the Science.”)

3. Gut Microbiome

“'People who ingest alcohol at any amount are inducing a disruption in the so-called gut microbiome, the trillions of little micro bacteria that take up residency in your gut.”

Huberman talks about the “gut-brain-liver” axis to explain the effect of alcohol on the gut. As scientists now know, the brain and the gut are connected via the vagus nerve, as well as through chemical signals. As it turns out, the liver joins the conversation as well! Alcohol disrupts the flow of this three-way communication by messing with gut bacteria while increasing inflammation in the liver, which stokes the fire even more. 

The result is a so-called two-hit model  — an attack from two fronts. The good bacteria are depleted while “leaky gut” allows toxic chemicals to seep into the bloodstream. On top of that, inflammatory chemicals from the liver reach the brain through neuroimmune signaling, causing further damage.

(Want to learn more? Check out “How Does Alcohol Affect Gut Health?”)

Alcohol and Metabolism

“The reason why alcohol is considered ’empty calories’ is because the entire process is very metabolically costly, but there’s no real nutritive value of the calories that it creates. You can use it for immediate energy, but it can’t be stored in any kind of meaningful or beneficial way.”

So what happens after alcohol is digested? Do we use any of it for energy? Sort of. When it comes to the calories in alcohol, Huberman is clear about how truly “empty” they are. In fact, he says, even sugar is a better fuel source if we’re looking at it purely from the standpoint of energy. 

Alcohol lacks vitamins, minerals, or macronutrients such as proteins. In fact, it tends to slow down the metabolism of everything else we eat. The result? Those pretzels we’re having on the side or that midnight slice of pizza is much more likely to get stored as fat. (For more information, check out “The Link Between Alcohol and Unwanted Weight Gain.”)

Alcohol and Disease

“The more alcohol people drink, the greater their increase of cancer (in particular breast cancer).”

Finally, Huberman touches on one of the most serious risks of alcohol — cancer. He starts off by addressing all those claims we hear so often about red wine being good for us because of the resveratrol found in it. Those relying on this to justify their nightly wine habit might be disappointed to hear what Huberman has to say about it, but here it goes: the negative effects of ethanol most likely offset any cancer-fighting benefits of the compounds (which are also found in grape or pomegranate juice, by the way).

Huberman discusses the mechanism through which alcohol increases cancer risk. Once again, the problem comes down to the toxic properties of acetaldehyde, which affects the DNA in cells of various body tissues and causes changes in gene expression that lead to the growth of tumors. Once again, there’s a two-hit model in action: in addition to contributing to cancer proliferation, alcohol also delivers a blow to the immune system, which works to clear the body of harmful cells. 

As he talks about the link between alcohol and cancer, Huberman comes back to one sobering statistic: a daily habit of having just one 10-gram drink increases our chances of cancer (especially breast cancer) by 4 – 13%! (To learn more about this subject, take a look at “The 7 Types of Cancer Caused By Alcohol” and “Alcohol and Breast Cancer Risk: What's the Connection?”)

Huberman’s Healthy Tips

Throughout the podcast, Huberman gives some reassuring advice to his listeners. Don’t worry, he repeats, all is not lost, even for those who've had their share of heavy drinking bouts in the past. Here’s some Huberman-inspired advice to help you on your own journey!

1. Cut back on booze. After everything he shares, this should come as no surprise: Huberman’s advice is to lower your alcohol intake — preferably to none at all or to a couple of drinks per week at most. To make the process much easier, though, focus on everything you have to gain: a clearer mind, better sleep, a stronger immune system, and so much more. While Huberman does talk a lot about the negatives, this is not the time to dwell on what might happen if you keep drinking. Instead, think about all the perks waiting for you if you cut back!
2. Tap into neuroplasticity. Remember, even if you drank heavily for a while, your brain has a powerful ability to adapt and overcome. Huberman reminds his listeners that within a few months of taking it easy you can expect the alcohol-related brain fog to lift.
3. Pay attention to your gut. Taking care of your gut health is key to overall well-being! Make sure to eat plenty of fiber-rich fruits and vegetables. And to help that gut bacteria directly, go for some probiotics. As Huberman suggests, “Two to four servings of fermented foods per day … are terrific at reducing inflammatory markers and at improving the gut microbiome.”
4. Take folate and vitamin B supplements. To lower your cancer risk (while keeping the brain healthy as well), Huberman recommends taking folate and B vitamins (especially B12). Of course, always check with your doctor first! 
5. Lower stress. Stress amps up inflammation, and inflammation makes everything worse. The brain is a prime target for stress-induced damage, so roll out that yoga mat or put on some headphones to listen to meditative soundscapes in order to stay at the top of your game. Your neurons will thank you!

Just a few simple changes can make a world of difference. It’s all about building new habits that last!

Your Very Own Lab

Remember, cutting back on alcohol doesn’t have to be a drag. Think of it as a fun experiment in your own “lab” and get curious about the changes you observe. Start with a challenge, such as Dry January or Sober October (or any other month of the year!) and see where it takes you. Chances are, the benefits will make you want to keep going! And Reframe is here to help you along the way!