“Alcohol Is Much Worse For You Than You Think” - Andrew Huberman

Summary

In this insightful discussion, the topic of alcohol consumption is explored, highlighting its potential health risks and the societal pressures associated with drinking. The conversation delves into personal experiences with sobriety and the benefits it can bring, such as improved productivity and mental clarity. It challenges the norms around alcohol as a social lubricant and encourages a reevaluation of its role in enhancing enjoyment during social events. The dialogue also touches on the importance of sunlight exposure for mental health and the negative impact of disrupted circadian rhythms due to excessive screen time and artificial lighting at night.

Takeaways

• 🍷 Alcohol and Productivity: The speaker discusses the use of sobriety as a tool for enhancing productivity and avoiding the pitfalls of alcohol consumption.
• 🚫 Sobriety Experiments: The speaker has tried periods of sobriety, including 6 months sober three times and a streak of 1000 days without alcohol.
• 📉 Health Risks: There is a clear message about the health risks associated with alcohol, especially for women, where risks for certain cancers are elevated.
• 🤔 Social Perception: The script highlights the social stigma attached to not drinking, where people may be wrongly assumed to have a problem if they choose not to partake.
• 🥃 Alcohol and Socializing: The discussion points out that alcohol is often seen as a necessary component of socializing and festivities, despite its potential downsides.
• 🌅 Morning Sunlight: The importance of morning sunlight for mental health and circadian rhythms is emphasized, suggesting that it's an often overlooked aspect of well-being.
• 🌃 Disrupted Circadian Rhythms: The script suggests that many mental health issues may stem from disrupted circadian rhythms due to excessive screen time and insufficient natural light exposure.
• 💡 Artificial Light at Night: There is a warning about the negative impact of too much artificial light at night and the importance of dimming lights and using red light settings on devices to protect circadian health.
• 🎉 Alternatives to Alcohol: The speaker proposes that there are many better ways to enjoy social events without the need for alcohol, such as engaging in activities that promote health and well-being.
• 🧠 Cognitive Enhancement: The script mentions personal experiences with psilocybin, suggesting it as a cognitive enhancer that could offer benefits over alcohol.
• 🌟 Legitimizing Sobriety: The episode featuring Dr. Huberman is credited with giving people the justification and permission to reduce or stop drinking, which they might have already been considering.

Q & A

What was the main topic of discussion in the transcript?

The main topic of discussion was the effects and risks of alcohol consumption, with a focus on the benefits of sobriety and the social implications of not drinking.

How many times did the person mention trying sobriety for an extended period?

The person mentioned trying sobriety for six months three times and then going a thousand days without alcohol.

What is the suggested maximum number of drinks per week for an adult who is not an alcoholic, according to the transcript?

The transcript suggests that two drinks per week is the maximum for an adult who is not an alcoholic, beyond which health risks begin to increase.

What health risks are associated with alcohol consumption, particularly for women, as mentioned in the transcript?

The transcript mentions that for women, alcohol consumption can elevate the risks for breast cancer and other types of cancers.

How did the response to the episode on alcohol consumption impact people's drinking habits, according to the transcript?

The response to the episode gave many people the permission or justification to stop drinking or drink less, especially those who did not enjoy drinking.

What is the term used in the transcript to describe a person who does not drink alcohol?

The term used in the transcript to describe a person who does not drink is 'sober'.

What is the 'warm-up to a warm-up' mentioned in the transcript, and where is this term used?

The 'warm-up to a warm-up' is a term used in England to describe the initial health risks associated with alcohol consumption, which are considered minor compared to more serious risks.

What is the role of alcohol in social settings according to the transcript?

According to the transcript, alcohol is often seen as a tool for relaxation, socializing, and creating a festive atmosphere. It is also associated with reducing inhibitions and enhancing enjoyment of social events.

What are some alternative ways to socialize and have fun mentioned in the transcript?

The transcript mentions attending events like Russian Banyas, which offer saunas and cold plunges, and engaging in activities that promote health, such as getting morning sunlight and eating good food together.

What is the significance of sunlight exposure as discussed in the transcript, and what are its potential health benefits?

The transcript highlights the importance of sunlight exposure for mental health, mood, and improved sleep. It suggests that getting enough sunlight during the day and minimizing artificial light exposure at night is associated with better mental health outcomes.

What is the product mentioned in the transcript that the speaker has been using for over three years?

The product mentioned is 'ag1', described as a comprehensive foundational daily nutrition supplement that has improved the speaker's digestion and overall health.

Outlines

00:00

🍻 Alcohol's Impact on Productivity and Health

The first paragraph discusses the contentious topic of alcohol consumption, particularly its effects on productivity and health. The speaker reflects on their own experiences with sobriety and the insights gained from an episode they released last year. They emphasize the importance of being informed about the risks associated with alcohol, including the potential for health issues such as certain types of cancer. The paragraph also touches on societal pressures and misconceptions about non-drinkers, suggesting that there is a cultural shift towards recognizing the benefits of reduced or abstained alcohol intake.

05:01

🍾 The Role of Alcohol in Socializing and Sobriety's Benefits

In the second paragraph, the conversation continues with a focus on the social aspects of alcohol and the benefits of sobriety. The speaker recounts their experience as a club promoter who chose sobriety for productivity reasons, not addiction, and the backlash they received from the sobriety community. They acknowledge the role alcohol can play in social settings but argue that its enjoyment is often overstated. The speaker also shares personal anecdotes about the stark contrast between the effects of alcohol and those of psilocybin, suggesting that the latter provides a more positive and clear-headed experience.

10:02

🌞 Prioritizing Health and Social Engagement

The third paragraph shifts the focus to health-promoting activities and the importance of sunlight for mental well-being. The speaker discusses the negative impact of disrupted circadian rhythms due to excessive screen time and insufficient natural light exposure. They advocate for morning sunlight as a means to improve mood and mental health, suggesting that simple lifestyle changes, such as eating breakfast outside or dimming lights at night, can have significant health benefits. The speaker also mentions the importance of socializing in ways that promote health and well-being, rather than relying solely on traditional activities like alcohol consumption.

Keywords

💡Alcohol

Alcohol is a psychoactive substance that can induce a state of intoxication when consumed. In the video, it is discussed as a topic of concern due to its potential health risks and its role in social settings. The script mentions the pushback against 'unseen, unintentional drinking' and how the speaker has experimented with sobriety, highlighting the complex relationship society has with alcohol.

💡Sobriety

Sobriety refers to the state of not consuming alcohol. The video discusses the benefits of sobriety, such as improved health and productivity, as well as the personal experiences of the speaker with periods of sobriety. Sobriety is presented as an alternative lifestyle choice that can offer clarity and enhanced well-being, contrasting with the effects of alcohol consumption.

💡Productivity

Productivity is the efficiency of an individual's performance in work or other activities. The script highlights how avoiding alcohol can be a tool for enhancing productivity, as it can lead to clearer thinking and better decision-making. The speaker's personal anecdotes about sobriety and its impact on their life underscore the link between sobriety and increased productivity.

💡Health Risks

Health risks are the potential negative consequences to one's well-being. The video script discusses the health risks associated with alcohol consumption, such as increased risk of certain cancers, particularly in women. These risks are used to argue for the importance of being aware of the potential downsides of alcohol intake.

💡Social Norms

Social norms are the unwritten rules and expectations that govern behavior in society. The video touches on how social norms can pressure individuals into drinking, even when they may not want to. The script describes the social stigma associated with not drinking and how this can affect an individual's sense of belonging and enjoyment in social situations.

💡Circadian Rhythms

Circadian rhythms are the body's internal clock that regulates sleep-wake cycles and other physiological processes. The video script discusses how disrupted circadian rhythms, possibly due to lifestyle factors like screen time and lack of sunlight exposure, can negatively impact mental health. The speaker advocates for morning sunlight exposure as a means to maintain healthy circadian rhythms.

💡Mental Health

Mental health refers to an individual's emotional, psychological, and social well-being. The video script links mental health outcomes with lifestyle factors such as alcohol consumption and sunlight exposure. It suggests that behaviors that disrupt circadian rhythms, such as excessive screen time and lack of natural light, can lead to increased depression and anxiety.

💡Binge Drinking

Binge drinking is the consumption of alcohol in large quantities in a short period, typically with the intention of becoming intoxicated. The speaker in the video recounts their own experience with binge drinking during college, describing it as an infrequent but intense pattern of alcohol consumption that can lead to impaired judgment and poor decision-making.

💡Alcoholics

Alcoholics are individuals who suffer from alcohol use disorder, a chronic condition characterized by an inability to control alcohol consumption. The video script mentions the speaker's friends who are recovered alcoholics and how their lives have improved as a result of sobriety, highlighting the transformative impact of overcoming alcohol addiction.

💡Cultural Significance

Cultural significance refers to the importance or meaning that a particular practice, object, or substance holds within a culture or society. The video acknowledges the cultural significance of alcohol, recognizing that it is deeply embedded in many social rituals and traditions, despite the potential negative effects it may have on health and well-being.

💡AG1

AG1 is a comprehensive daily nutrition supplement mentioned in the video script. It is described as a product that has improved the speaker's digestion and overall health. The mention of AG1 serves as an endorsement of the supplement as part of a health-conscious lifestyle, aligning with the video's theme of promoting well-being.

Highlights

Discussion on the risks of alcohol consumption and its impact on health, including the potential for increased cancer risks.

Personal experiences with sobriety and the benefits observed, such as improved productivity and clarity of thought.

The societal pressure and misconceptions around not drinking alcohol, often leading to assumptions of having a problem.

The role of alcohol in social settings and its perceived necessity for a 'good time', contrasting with the reality of its effects.

The episode's influence on listeners, providing them with the justification to reduce or stop alcohol consumption.

The importance of being able to express oneself without the influence of alcohol and the societal expectations around drinking.

Insights into the college drinking culture and the personal habit of infrequent but heavy drinking during that time.

The negative consequences of alcohol, such as impaired sleep, poor decision-making, and its contribution to health issues.

The ritualistic aspect of alcohol consumption and its role in marking the end of the day and facilitating relaxation.

The speaker's experience as a club promoter and the realization that sobriety can still allow for enjoyment of social events.

The pushback received from the sobriety community regarding the enjoyment of drinking during a night out.

The comparison between the effects of alcohol and psilocybin, highlighting the clarity and positive effects of the latter.

The traditional and cultural integration of alcohol and its impact on questioning its necessity and enjoyment.

The changing perceptions of alcohol's role in socializing and the rise of health-promoting social activities.

The importance of sunlight exposure for mental health and the negative effects of disrupted circadian rhythms.

Practical advice on integrating sunlight into daily life for improved mood and mental well-being.

The impact of screen time and artificial light at night on circadian rhythms and suggestions for mitigating these effects.

Endorsement of AG1 as a comprehensive daily nutrition supplement and its benefits for overall health.

Transcripts

coming back to the discussion about

alcohol which is one that you tried to

interject with Berton I think your

episode that you released last year yeah

back end of last summer yeah I think

that really opened a lot of people's

eyes to some of the risks of alcohol

I've been kind of flying the flag of it

as a tool for productivity for quite a

while to avoid alcohol yeah that I think

when you entirely or or do do you drink

at all uh I've brought it back into my

life now but I did six months sober

three times and then thousand days

without alcohol too um but yeah I'm

seeing right now a huge push back

against unseen

unintentional drinking and I think that

yeah your episode last year opened a lot

of people's eyes to it thanks I mean

again I I don't tell people what to do I

give them the facts so they can make the

best decisions for them I mean it's very

clear that unless you're an

alcoholic and provided you're an adult

that you know two drinks per week

maximum um is about the upper threshold

Beyond which you're going to start

getting some health that's called that's

called a warm-up to a warm-up in England

yeah so I you know I've never been a big

drinker I don't drink um I I'm lucky

that it's not something that's that's a

strong draw for me you know I have

friends that are recovered alcoholics um

and you know their lives are so much

better as a function of being sober but

for non-alcoholics I mean I think

everyone should just know the uh the

health risks especially women where the

risks for breast cancer and other types

of cancers are are elevated so very much

and what was interesting to me about the

response to that episode is that I think

many people took it my the impression I

got was that many people took it as

permission to finally stop drinking or

drink less because they didn't enjoy

drinking and as you so you know

beautifully put out on social media you

know drinking is one of the few

activities that if you don't partake

people assume or accuse you of having a

problem and it's just wild I mean like

why would that be and I think that I

think also make once actually I was out

to dinner with a colleague years ago and

I declined drinking that even I was just

talking to the the visiting speaker and

um she said God that's so boring and I

well first of all I don't have a problem

saying what's on my mind without alcohol

right I don't have I don't have a

excessive gabic inhibition um so I'll

say what I want to say um you know as uh

as best I can but you know I think

drinkers don't like people who don't

drink because it takes the fun out of it

for them because there is this idea

that's you know prolific on college

campuses like if everyone's drunk that

somehow like the entire like Vibe of the

party is going to take on a new new

flavor and frankly I remember I went to

a college UC Santa Barbara where at the

time people drank a ton a ton discovered

alcoholics you right um and I used to go

to parties sometimes I look around I

thinking like everyone here is just

blasted like if anything happens

drinking did you drink in college yeah I

drink in college but not that often I I

had a habit and I don't recommend this I

had a habit of going out about once a

month and I would tie one on you know

absolutely infrequent but binge yeah I

never you know I my tolerance to alcohol

was always such that I would get drunk

quickly and then sober up really fast so

I was drinking late into the night um

but then I'd sober up really fast now of

course we know the sleep you get after

even one drink is vastly diminished

every single person that's got a aura or

a whoop strap something is feeling you

right now um and I think that alcohol to

me um never felt good I never liked it

and it was a recipe for you know there

was a lot of fights there was a lot of

you know there were a lot of bad stuff

happens when people are drinking too

much drunk driving to say nothing of

poor decision making I mean I to me it

just feels like there's so there are so

many better ways to have a good time

that that that alcohol isn't necessary

but I do understand that it's a big part

of many cultures and I do understand

that for for many people it's so part

and parcel with um relaxing and with

festivities and with feeling comfortable

and with drawing a boundary between the

normal day and the rest of the day

that's interesting there's a ritualistic

aspect to it yeah there's a sort of it

divides the day in an interesting way so

I'm not judgmental of it I but um for me

I mean I'll go to a party where people

are drinking and just hang out I'm

perfectly good dude I've stood on the

door of a thousand club nights in my

career right as a club promoter and I

can promise you for the people that are

thinking I like the sound of this

justification this excuse that I don't

need to drink anymore Dr hubman has said

that you know maybe it's not for you

maybe it's not as

enjoyable nothing good happens in

nightclubs after 1 in the morning I am

patient zero I have the I Am the Doctor

of late night parties okay like that's

one of my expertise nothing good happens

in the nightclub it's this sort of

messy sloppy

fights and kissing people you shouldn't

and and and stumbling all over the place

and stuff if you go out and you don't

drink and you go home at 1: in the

morning I think you probably get to

capture about

80% of the enjoyment of the event that

you would have done had you have drank

pre-drinks gone out done the whole thing

and I got a bit of push I got quite a

bit of push back from a a sobriety

Community a few years ago I did this

thousand days sober as a club promoter

which was I guess I could kind of big

deal in some regards for like pushing

the sobriety Community forward but I was

never doing it because I had a problem I

was doing it because it gave me more

consistency and more time and more money

to spend on things that I cared about so

it was a a productivity tool like like

the pomodora technique right or going to

bed on time or something and um they had

a little bit of a problem they had a big

problem with the fact that I said there

is something to the enjoyment of

drinking on a night out I think anybody

that says alcohol has no role in

improving the quality of a night out

ever just hasn't been on enough good

nights out right there there are ways

that it can improve kind of loosens

people up it can reduce their

inhibitions if you want to go and dance

you know you're dancing at a rave or or

at a festival which I think there's one

going on quite close to here um if

you're there it's really great

but if alcohol wasn't so widely

distributed I think people would ask a

lot more questions it's like you can't

see the wood for the trees right you you

don't question it's such a it's baked

into the the fabric of of just human

life every single time that I take a

like a macro dose but low of psilocybin

one where I can still function what is

what is um 75 75 to one gram of so

that's about it's a little less than

half of the macro therapeutic dose for

for intractable depression which is

something like 2.2 grams or so so you

can still hold a conversation depending

on what strain you've got but every

single time that I do it

without fail a thought comes into my

mind which is why does anyone drink

alcohol why does anybody do it because

I'll go to bed my HRV my recovery is

fine the next day maybe I'm a little bit

tired like I've had a lot of like

activation I've been super

energetic very little hangover on the

evening I don't do stupid things it

makes me want to say nice things to all

of my friends my thoughts are sharper

than they were before sometimes they're

silly but they're sharper and then you

compare it with alcohol and it's this

kind of sloppy muddy

very unile it's it's just I I I totally

get what you mean when you've taken a

little bit of time away from it and you

look at it in the harsh light of day the

effect that alcohol gives you just

aren't that enjoyable and it's been

folded into people's lives through

tradition and through just anchoring

bias and continuation yeah and marketing

you know the idea that like someone can

quote unquote hold their liquor is such

like a it's been um made synonymous with

you know masculine ideals it's like I

mean it's it's kind of crazy because we

know it also it crushes testosterone

levels what's interesting is that um you

know I I forget who said this but you

know there's a very different picture of

a young drunk versus an old drunk you

know someone who's been just drinking

for too many years it's not a pretty

picture sus they become infantile they

become really infantile and um you know

again I'm I'm not the anti alcohol

Crusader we did I did that episode not

expecting much of a response actually um

that CHS just how out of uh out of touch

sometimes I can be I think just to

reiterate it man I think it gave people

the excuse MH what you did is you gave

people the justification you legitimized

them it's like the best bucks tell you

something that you already know it was

like they everyone always lots of people

always had an idea I probably shouldn't

be drinking maybe I don't enjoy it that

much maybe these aren't my friends

they're just my drinking Partners maybe

I don't like the way that I feel the

next day maybe my life could be better

if I sto

drinking there's the justification well

I'm happy to hear that for those folks

you know now the information is out

there I've um I was accused several

times uh on Twitter SLX of um taking all

the fun out of parties in the at least

in the Bay Area but I'll tell you I grew

up in the Bay Area the good parties

ended a long time ago but they still

exist you know I mean I think there you

know and when I say other ways to have

fun I don't mean like oh everyone should

sit around and do math or read

Neuroscience although for me that's fun

um you know I think I

think in a broader sense I think there's

a shi nowadays that people really think

about you know how to engage socially in

ways that are interesting I mean perhaps

it's a again a sampling bias because of

the topics that I cover and who talks to

me but like in the Bay Area there are

these Russian Bas in New York there's

spy 88 by the way they don't pay me a

say this by I like to go this uh Russian

B down in Wall Street you go there and

you know got hot saunas and cold plunge

and people are you know young people are

there enjoying themselves and they

actually serve alcohol so they'll have

sometimes they'll do like little gimlets

of of vodka or something there and so

you know people sometimes that's part of

the tradition the most Russian thing

that I can think of shot of vodka whilst

hot right so that and you know and

they've got theories as to how that can

help and listen I think some of those

Traditions can really be wonderful but

you know people are starting to combine

socializing with health promoting

protocols and you know going out and

eating good food together like eating

really wonderful food um with the social

component the you know I I'll go into

the grave talking about getting morning

sunlight something that maybe we should

talk a little bit more about and people

like roll their eyes I'll just say

there's this incredible study now just

out in nature um mental health published

about 80 that has

85,000 85,000 subjects showing that the

ratio of getting a lot of sunlight

during the day to getting minimal

artificial light exposure at night it

really sets the tone of your overall

system and is and is associated with

brain and body that is and is associated

with better mental health outcomes

across the board and the inverse right

if you're getting too much artificial

light at night or not enough sunlight or

both is associated with everything bad

Elevate depression anxiety Etc now I do

believe people should get out and have a

good time don't avoid the bright lights

of a city or a club have a great time

like dancing socializing those are great

reasons to stay up too late and get

minimal sleep or sleep in the next day

great reasons so every once in a while

sure 20% of your life you're going to do

that and probably some percentage of

time is also going to be raising kids so

you're up because you have to to keep

keep them alive which is important to

our species so thank you but I think

people you know forget that yes you can

go outside and get morning sunlight and

which I highly recommend people do that

as as most people know but I mean so

many benefits on mood and mental health

and improved sleep that just and it's

completely zero cost you know but I

often get accused of okay well but what

if you have kids like how do you do this

well you take the kids with you because

guess what they need it too you you take

them outside you eat breakfast outside

or at least facing a window indoors it's

not going to be as good as having the

window open or being outdoors but even

if the sun's on the other side of your

apartment building I mean these things

have an outsized positive effect on

health

and I'll wager both upper limbs anyway

uh that many many many of the mental

health issues that we see nowadays in

young people and in adults is the

consequence of disrupted circadian

rhythms because of a lot of time in a

two-dimensional screen space which I'm

not condemning I spend time on and put

out most of my content on social media

and YouTube Apple Spotify right um and

in addition to that to the lights are

too bright at night and they're not

getting enough sunlight during the day

and an important thing to understand

about our circadian Health you know

circadian system in health is that

throughout in the morning and throughout

the day your eyes are less sensitive to

light and you need more of it in order

to get what you need okay broadly

speaking and at night your eyes are far

more sensitive to artificial lighting

and you need far less of it in order to

disrupt your circadian system in bad

ways disrupt your mental health now does

that mean you have to walk around with

sunglasses at night and you know Dim All

the Lights in your your house well no

but you could afford to dim them a

little bit um you could afford to switch

to the red light function on your phone

there's actually a triple click red

light function on every phone that um

maybe I'll pass the the the throughput

of what to do to your phone it's which

allows you to El exibility functions on

on iPhone mine goes to mine goes to gray

scale when I do that yeah you can yeah

so you can have it switch to grayscale

or to purely red uh you know eliminate

the Blu is a trick that my friend Rick

Rubin taught me I was like oh this is

great you know you don't you know you

don't necessarily have to purchase Blue

Block glasses or anything like that

we'll get back to talking to Andrew in

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wisdom thank you very much for tuning in

if you enjoyed that clip with Dr hberman

you will love the 3our episode that you

can watch right here go

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