WHY YOU MUST QUIT ALCOHOL (Andrew Huberman, Jordan Peterson, Matthew Walker)
Summary
TLDRThis video script challenges the societal glorification of alcohol, highlighting its damaging effects on health and the brain. It emphasizes that alcohol, a class one carcinogen, is often portrayed positively but is a poison causing cell death and cognitive impairment. The script discusses alcohol's impact on neural circuits, mood, and behavior, and how it can lead to addiction and a range of health issues, from liver disease to cancer. It also addresses misconceptions about alcohol's benefits and calls for a reevaluation of our relationship with this harmful substance.
Takeaways
- π· Alcohol is often portrayed positively in media and by celebrities, but it's a toxic substance that can cause significant harm to the body.
- π« If all drugs were sold in their pure form, pure alcohol would be labeled as deadly and avoided due to its toxicity.
- 𧬠Ethanol, the active ingredient in alcoholic beverages, metabolizes into acetylaldehyde, a poison that damages and kills cells indiscriminately.
- π΅ Being drunk is essentially a poison-induced state that disrupts neural circuitry and cognitive functions.
- π€ Contrary to popular belief, alcohol is not a safe sleep aid and can have long-term effects on brain development and cognitive ability.
- β οΈ The World Health Organization classifies alcohol as a class one carcinogen, highlighting its cancer-causing potential.
- π§ Alcohol consumption can lead to brain shrinkage and cognitive decline, especially in those who start drinking at a young age.
- π» Binge drinking can cause permanent alterations in brain structure and function, affecting mood and behavior.
- π Chronic alcohol use can result in changes to neural circuits, increasing stress, diminishing mood, and creating a compulsion to drink more.
- π Alcohol affects multiple neurotransmitters and brain areas, including those responsible for memory, motor coordination, and mood regulation.
- π The potential health benefits of compounds like resveratrol in red wine are negligible compared to the harmful effects of alcohol consumption.
Q & A
How is alcohol often portrayed in society?
-Alcohol is often portrayed as a positive and beneficial substance in society, especially through media such as movies and marketing campaigns, with many celebrities endorsing or launching their own alcohol brands.
What would be the reaction if pure alcohol was sold in stores?
-If pure alcohol was sold in stores with a warning label about its toxicity, it is likely that people would be scared to purchase it, highlighting the mass insanity of consuming diluted versions of the same poison.
What are the biochemical effects of ethanol on the human body?
-Ethanol is broken down into acetylaldehyde, a poison that damages and kills cells. This process leads to the inebriated state and disrupts neural circuits.
Why is alcohol considered different from other substances when used as a sleep aid?
-Alcohol is different because it essentially tries to 'knock out' the cortex, affecting the development of brain synapses and potentially leading to reduced cognitive ability, especially in heavy or early-age drinkers.
What is the World Health Organization's classification of alcohol as a carcinogen?
-The World Health Organization classifies alcohol as a Class 1 carcinogen, meaning it is considered a cancer-causing agent, in the same category as benzene and tobacco smoke.
How does alcohol affect the brain's neural circuits?
-Alcohol alters neural circuits by slowing down excitatory signals, speeding up inhibitory signals, and suppressing the activity of neurons in the prefrontal cortex, leading to increased impulsive behavior.
What are the short-term effects of alcohol on mood and behavior?
-In the short term, alcohol can make people more talkative and reduce anxiety due to its initial effects on mood circuitries. However, as more alcohol is consumed, these effects diminish, leading to a suppressed mood and impaired motor functions.
What happens to the brain when alcohol is consumed chronically?
-Chronic alcohol consumption leads to changes in neural circuits, neurochemistry, and the brain-to-body stress system, resulting in increased stress, diminished mood, and a stronger desire to drink.
How does alcohol affect the gut microbiome?
-Alcohol disrupts the gut microbiome by killing healthy bacteria and allowing harmful bacteria to enter the bloodstream, leading to inflammation and a negative impact on mood regulation.
What are some of the misconceptions about alcohol's health benefits?
-Misconceptions include the belief that alcohol, particularly red wine due to resveratrol, has health benefits. However, the amounts needed for health promotion would likely cause other negative effects.
Why is alcohol considered more harmful than other drugs in western cultures?
-Alcohol is considered more harmful than other drugs in western cultures because of its widespread use and the extensive health, social, and economic problems it causes, including addiction, violence, accidents, and various diseases.
Outlines
π» The Misleading Perception of Alcohol's Benefits
This paragraph discusses the societal portrayal of alcohol as a positive and beneficial substance, despite its harmful effects. It highlights the marketing strategies and celebrity endorsements that contribute to this misconception. The speaker argues that if alcohol were sold as a pure, unadulterated substance, its toxicity would be more apparent, and people would be less likely to consume it. The paragraph emphasizes that alcohol, when metabolized, turns into acetylaldehyde, a poison that kills cells indiscriminately, leading to the inebriated state. It also mentions the lack of a safe dose of alcohol and its classification as a class one carcinogen by the World Health Organization.
π§ Alcohol's Impact on Brain Function and Structure
The second paragraph delves into the effects of alcohol on the brain, describing how it acts as a depressant on the central nervous system, impairing judgment, reflexes, and top-down inhibition. It explains how alcohol consumption can lead to increased habitual and impulsive behavior, both in the short term and with chronic use. The paragraph also touches on the biochemical processes that occur when alcohol is ingested, such as the conversion of ethanol to acetyl aldehyde and acetate, and how these substances can cross the blood-brain barrier, affecting neural circuits and leading to mood disruptions and cognitive impairments.
π« The Hidden Dangers of Alcohol Addiction
This paragraph explores the addictive nature of alcohol and its long-term effects on the brain and body. It describes how alcohol initially increases dopamine and serotonin, creating a temporary sense of well-being, but subsequently leads to a reduction in these neurotransmitters, resulting in a cycle of craving and consumption. The speaker discusses the damage alcohol can cause to various parts of the brain, including the hippocampus and cerebellum, and the potential for alcohol-related dementia or delirium. The paragraph also highlights the broader health implications of alcohol, such as its role as a carcinogen and its impact on the gut microbiome, leading to inflammation and other negative health outcomes.
π The Overlooked Consequences of Alcohol Consumption
The final paragraph addresses the broader societal and health consequences of alcohol use. It dispels the myth that alcohol has cardiovascular benefits and instead points to its role as a leading cause of health problems, social issues, and economic costs. The paragraph also discusses the aggressive effects of alcohol, its impact on crime rates, and the reluctance of society to acknowledge and address the widespread damage caused by alcohol. It concludes by emphasizing the importance of finding healthier alternatives to alcohol for enjoyment and stimulation, suggesting that the energy and passion often associated with alcohol use could be redirected towards more positive and fulfilling activities.
Mindmap
Keywords
π‘Alcohol
π‘Acetylaldehyde
π‘Neural circuits
π‘Synapses
π‘Class one carcinogen
π‘Gut microbiome
π‘Inflammatory cytokines
π‘Dopamine
π‘Binge drinking
π‘Resveratrol
Highlights
Alcohol is portrayed positively in media, movies, and celebrity endorsements, influencing public perception.
Pure alcohol is toxic and lethal in its undiluted form, highlighting the danger of consuming even diluted versions.
Ethanol in alcohol breaks down into acetaldehyde, a highly toxic substance that kills cells indiscriminately.
Being drunk is a result of a poison-induced disruption in neural circuits, leading to impaired judgment and reflexes.
Alcohol affects the development of synapses in the brain, leading to smaller brains and reduced cognitive ability in heavy drinkers.
Alcohol is classified as a class one carcinogen by the World Health Organization, the same category as benzene and tobacco smoke.
Chronic alcohol consumption leads to increased stress, diminished mood, and changes in neural circuitry that promote further drinking.
Alcohol disrupts gut microbiota, leading to inflammation and a cycle of increased alcohol consumption and further health deterioration.
Even low to moderate alcohol consumption can cause brain degeneration, including thinning of the neocortex.
Alcohol-related dementia and cirrhosis are severe health issues linked to prolonged alcohol abuse.
Alcohol acts on proteins in every body system, making it a widely destructive substance.
Contrary to popular belief, there is no safe dose of alcohol; even small amounts can have negative health impacts.
Alcohol-induced aggression contributes significantly to crime rates, with many violent crimes involving alcohol.
Alcohol's perceived benefits, such as resveratrol in red wine, are outweighed by its harmful effects.
Addiction to alcohol narrows the range of activities that bring pleasure, often leading to a decline in overall life satisfaction and health.
Transcripts
the world that we live in will have you
believe that drinking alcohol is a good
positive and beneficial thing look at
how it's portrayed in the movies look at
how it's marketed look at The Branding
of alcohol heck look at the hundreds of
celebrities that are launching their own
alcohol brands or endorsing different
kinds of alcohol we are bombarded with
information about the great things that
happen when we drink a poisonous drug
from day one of being born in the world
but here's the crazy thing if we were to
make every single drug legal and you
could go into a pharmacy or a chemist
and they had all the drugs that are
currently illegal all there available
for purchase but it was the 100 pure
substance of every single drug it wasn't
cooked with anything like that it was
just a pure drug if you walked into that
store you would have a bottle of pure
alcohol that nobody would ever buy
because there'd be a label on it saying
warning do not consume this will kill
you if you drink this entire bottle you
will die that would be the drug that
everybody would be scared to go near but
that exact same drug is the same thing
that tens of millions of people are
drinking they're just drinking the
diluted version of it it's Mass insanity
and finding conflicting information
about how great alcohol is isn't easy so
today in this video we've compiled a
list of experts who are challenging the
status quo and they're not afraid to go
against the grain and give you a
different perspective on alcohol so if
you want some motivation on getting
alcohol out of your life watch this
entire video
I hate to break it to you but the
reality is ethanol produces substantial
damage to cells and it does that because
when you ingest ethanol it's broken down
into acetylaldehyde and if you thought
ethanol was bad acetylaldehyde is
particularly bad acetyl aldehyde is
poison it will kill cells it damages and
kills cells and is indiscriminate as to
which cells it damages and kills it is
the poison the acetylaldehyde itself
that leads to the effect of being
inebriated or drunk I think most people
don't realize that that being drunk is
actually a poison-induced disruption in
the way that your neural circuits work
alcohol is often used as a sleep aid but
alcohol is quite different in that
regard alcohol is trying to essentially
knock out your cortex there is no safe
dose of alcohol because alcohol affects
the development of synapses of the brain
people who drink at an early age heavily
have been shown to have significantly
smaller brains and reduce cognitive
ability if we had to make a bad drug
legal the worst Choice was alcohol it is
one of the most destructive drugs to
various parts of your of your body and
different organisms you might want to
put down your drink to hear this no
amount of alcohol is
I should mention that alcohol is
actually considered a class one
carcinogen or cancer-causing agent by
the World Health Organization so that's
the same category as Benzene and tobacco
smoke no family in Britain which doesn't
have someone who's been damaged by
alcohol it's it's well it's a hell of a
it's a hell of a drug man
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 ethanol produces
substantial damage to cells and it does
that because when you ingest ethanol it
has to be converted into something else
because it is toxic to the body it's
broken down into acetylaldehyde and if
you thought ethanol was bad acetyl
aldehyde is particularly bad
acetylaldehyde is poison it will kill
cells it damages and kills cells and is
indiscriminate as to which cells it
damages and kills
the key thing to understand here is that
when you ingest alcohol you are yes
ingesting a poison and that poison is
converted into an even worse poison in
your body it is the poison the
acetylaldehyde itself that leads to the
effect of being inebriated or drawn I
think most people don't realize that
that being drunk is actually a
poison-induced disruption in the way
that your neural circuits were
in thinking about the biochemical
effects of alcohol and what it's doing
to the body what it's doing in all cases
it's consumed into the gut the liver
immediately starts this conversion
ethanol to acetyl aldehyde to acetate
and some amount of acetylaldehyde and
acetate are making it into the brain it
crosses the blood-brain barrier most
things thankfully can't pass across the
blood-brain barrier but alcohol because
it's water and fat soluble just cruises
right across this fence and into the
milieu the environment of the brain so
it goes into every nook and cranny in
the brain and there it has lots of
influences so it slows down the
excitatory signals it speeds up the
inhibitory signals
foreign there's a slight suppression in
the activity of neurons in the
prefrontal cortex this is an area of
your neocortex that's involved in
thinking and planning perhaps above all
in suppression of impulsive behavior and
as you shut down the prefrontal cortex
that gabaergic suppression of impulses
starts to be released so people will say
things that they want to say without so
much forethought about what they're
saying or they might do things that they
want to do without really thinking it
through quite as much or they might not
even remember thinking it through it all
one of the more important things to know
about the effects of alcohol in the
brain is areas of the brain that are
involved in flexible Behavior sort of
considering different options like I
could do a or I could do B those brain
areas basically shut down probably the
most common detriment that alcohol has
in the brain is the fact that alcohol is
a depressant to the central nervous
system so it impairs your judgment it
impairs your reflexes and your ability
to think through and top-down inhibition
is diminished that is Habitual Behavior
and impulsive behavior starts to
increase this is true in the short term
so after people have one or two maybe
three or four drinks but it's also true
that the more often that people drink
there are changes in the very circuits
that underlie habitual and impulsive
behavior for the person that drinks say
every Thursday night or goes out only on
Saturdays but every Saturday there's
evidence that there are changes in the
neural circuits of the brain that
control habitual behavior and impulsive
behavior and they are modified and
strengthened in ways that make those
people more habitual and more impulsive
outside the times in which they are
drinking and when they drink impulsive
and habitual Behavior tends to increase
even further
when we ingest alcohol the toxic effects
of alcohol disrupt those mood
circuitries at first making them
hyperactive this is why people become
really talkative people start to feel
really good after a few sips of alcohol
at least most people do then as they
congest more alcohol serotonin levels
and the activity of those circuits
really starts to drop and that's why
people feel less good and typically what
they do they go and get another drink
and they attempt to kind of restore that
feeling of well-being and mood now
typically what happens is that as people
ingest the third and fourth maybe even
the fifth drink there's an absolute zero
chance of them recovering that energized
mood right most people as they drink
more and more will now start to feel
more and more suppressed the forebrain
is now shutting down quite a lot a lot
of the motor cortical areas that control
coordinated movement and deliberate
movements start to shut down so people
start to further speech people start to
shuffle their feet people forget their
posture they'll start to lean on things
people start passing out on couches
There's a Great Depression it makes you
more extroverted and enthusiastic well
you're on the ascending limb of the
blood alcohol curve which is why you
have to keep drinking once you start
because if you plateau that goes away so
you got to keep drinking okay so that's
one thing it makes you more enthusiastic
and and more full of positive emotion
and the second thing it does is reduce
anxiety yeah and so if you are a bit
more socially anxious and you also have
that positive response to alcohol which
everyone doesn't have by the way then
it's a great drug but the problem is
it's well it's a great drug for the
moment right right there's there's
consequences
[Music]
yeah there is no safe dose of alcohol
because alcohol affects the development
of synapses of the brain people who
drink at an early age heavily have been
shown to have significantly smaller
brains and reduced cognitive ability
they can now see and not have to wait
till autopsy studies if the gray matter
the actual neurons that are the
structure of the brain shrink you know
you've probably heard oh you're killing
brain cells well you actually are a
recent study however finally addressed
the question of whether or not low to
moderate amounts of alcohol consumption
can cause brain degeneration what they
found was that even for people that were
drinking low to moderate amounts of
alcohol so one or two drinks per day
there was evidence of thinning of the
neocortex so loss of neurons in the
neocortex and other brain regions binge
drinking definitely kills brain cells it
Alters neural Communication in such a
way that it can change the structure and
the function of the brain for a long
term any time you binge drink you're
gonna alter the brain probably
permanently the plasticity can help it
recover but the more you do this the
less likely you are to be able to sort
of overcome those perturbations
[Music]
if people are ingesting alcohol
chronically even if it's not every night
there are well recognized changes in
neural circuits they're well recognized
changes in neurochemistry within the
brain and their well-recognized changes
in the brain to body stress system that
generally point in three directions
increased stress when people are not
drinking diminished mood and feelings of
well-being when people are not drinking
and as you'll soon learn changes in the
neural circuitry that cause people to
want to drink even more in order to get
just back to Baseline where the place
that they were in terms of their stress
modulation and in terms of their
feelings of mood before they ever
started drinking in the first place this
is where alcohol is a really clever drug
alcohol is a very promiscuous drug it
gets into the brain and it changes all
the good neurotransmitters that you want
to change you know a bit of endorphins
with a serotonin a bit of Gaba you know
it's a it's a really clever drug and
gradually it eats it worms its way into
You So eventually it kind of takes over
and you get to the situation like you
know that you describe you know I've had
patients of mine who's that they just
find themselves they don't even intend
to drink they just suddenly they're
drinking they don't know how they got
there they didn't want to do it they
don't even enjoy it very much but they
can't stop it because a compulsion
so there's an increase in dopamine and
an increase in serotonin so it's kind of
an increase in well-being and increase
in mood but it's a very short-lived
increase very soon after and actually
triggered by that increase is a long and
slow reduction in dopamine and serotonin
and related molecules in circuits what
you're getting is a blip of feel good
followed by a long slow Arc of feeling
not so great which is why typically
people will drink again and again across
the night and many people make the
mistake of then going and pursuing the
dopamine evoking the dopamine releasing
activity or substance again thinking
mistakenly that it's going to bring up
their Baseline it's going to give them
that Peak again not only does it not
give them a peak their Baseline gets
lower and lower because they're
depleting dopamine more and more and
more and we've seen this over and over
again when people get addicted to
something then they're not achieving
much pleasure at all addiction is a
progressive narrowing of the things that
bring you pleasure so oftentimes what
will happen is the person only has
excitement and can achieve dopamine
release to the same extent doing that
behavior and not other behaviors and so
they start losing interest in
relationships they start losing interest
in Fitness and well-being and depletes
their life and eventually what typically
happens is they will stop getting
dopamine released from that activity as
well and then they drop into a pretty
serious depression and this can get very
severe and people commit suicide from
these sorts of patterns of activity but
alcohols has effects in lots of
different areas of the brain not just
that sort of reward area but it's also
involved in a range of other
neurotransmitters Beyond dopamine so you
know things like glutamate and Gaba and
other parts of the brain the hippocampus
which is involved in memory the
cerebellum which is the back part of
your brain that's involved in in motor
coordination and likewise when when
someone is alcohol dependent it is one
of the most destructive drugs to various
parts of your of your body and different
organ systems worst case scenarios can
be things like alcohol related Dementia
or delirium which serious brain problems
or cirrhosis would be another really
major problem you know these are things
that people become extremely ill and
need to go into a nursing home or people
just die from
because alcohol is sort of this this
very generic drug it's it's the most
widely acting substance I know of it
acts on proteins in every bottom body
system not just the brain but on the
kidneys on the liver uh you name it it
acts there and so it's a pharmacological
hand grenade because
um it indiscriminately can alter the
function of proteins in cells everywhere
in your body alcohol causes depression
it causes the opposite it doesn't
relieve anxiety it causes anxiety if the
main thing in your internal or external
world is a negative thing alcohol will
exaggerate that context 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 resident in
your gut and that live inside you all
the time and help support your immune
system and that literally signal by way
of electrical signals and chemical
signals to your brain to increase the
release of things like serotonin and
dopamine and regulate your mood
generally in positive ways well alcohol
really disrupts those bacteria alcohol
kills bacteria and it is indiscriminate
with respect to which bacteria it kills
so when we ingest alcohol and it goes
into our gut it kills a lot of the
healthy gut microbiota at the same time
the metabolism of alcohol in the liver
which You Now understand that pathway
involving NAD acetyl acetyl aldehyde and
acetate that pathway is pro-inflammatory
so it's increasing the release of
inflammatory cytokines all these
pro-inflammatory molecules those are
being released you've now got disruption
of the gut microbiota as a consequence
the lining of the gut is disrupted and
you develop at least transiently leaky
gut that is bacteria that exists in the
gut which are bad bacteria can now pass
out of the gut into the bloodstream so
you've got bad bacteria from partially
broken down food moving out of the gut
the good bacteria in the gut have been
killed and so now you've got leaks in
the gut wool you've got the release of
this bad bacteria you've got
inflammatory cytokines and other things
being released from the liver and they
are able to get into the brain through
what's called a neuroimmune signaling
the net effect of this is actually to
disrupt the neural circuits that control
regulation of alcohol intake and the net
effect of that is increased alcohol
consumption so this is just terrible
right I mean you're taking in something
that disrupts two systems the gut
microbiota and it disrupts in two ways
it's killing the good gut microbiota and
it's allowing the bad bacteria to move
from the gut into the bloodstream you've
also got pro-inflammatory cytokines
coming from the liver and those converge
or arrive in the brain and create a
system in which the neural circuits
cause more drinking that's a bad
situation and this this is why people
who drink regularly even if it's not a
ton of alcohol what you end up with is a
situation in which you have inflammation
in multiple places in the brain and body
and the desire to drink even more and to
further exacerbate that inflammation and
the gut leakyness there was this uh
conception that alcohol had some
benefits with regards to some
cardiovascular diseases more recent
studies Now find that that is probably
not the case you know alcohol is one of
the leading Behavior related causes of
health problems and deaths and also some
social problems and economic costs I you
know ranging from things like injuries
and accidents to Cancers and actually
heart and cardiovascular disease so it
causes a wide range of of health effects
you know when it comes to health you
know less is more I should mention that
alcohol is actually considered a class
one carcinogen or cancer-causing agent
by the World Health Organization so
that's the same category as Benzene and
tobacco smoke and some studies estimate
made a drink of alcohol has about the
same cancer-causing potential as one to
two cigarettes depending on your your
sex
in the western cultures alcohol is the
most harmful drug overall because it's
the most harmful drug to society because
it's the most widely used drugs yeah the
alcohol also makes people aggressive
it's the only drug we know that actually
makes people aggressive so you see a
massive effect on crime rates because
half the people who murder someone are
drunk oh yeah and half the people who
are murdered are drunk no family in
Britain if you look at an extended
family three generations in which which
doesn't have someone who's been damaged
by alcohol through addiction through
violence traffic accidents or being a
victim because of someone else who was
drunk and violence almost every family
in Britain is affected but we don't own
up to it right kind of push it under the
carpet you know we we know there's a
problem but we don't talk about it
because well we don't know what to do
about it we're embarrassed people are
fearful of other drugs illegal drugs
because it helps deflect their attention
away from the problems of alcohol
politicians love to get hysterical about
a new drug because it means they can do
something about drugs they don't have to
be held to account over their failure to
deal with the problems of alcohol
is drinking good for me in any way for
instance many people have probably heard
that Resveratrol is good for people and
that red wine is enriched in Resveratrol
I hate to break it to you but the
reality is that if indeed Resveratrol is
good for us and there's some debate
about this some people say strongly yes
some people say no other people say
maybe the amount of red wine that one
would have to drink in order to get
enough Resveratrol in order for it to be
Health promoting is so outrageously high
that it would surely induce other
negative effects that would offset the
positive effects of Resveratrol no
consumption zero consumption consumption
of zero ounces of alcohol is going to be
better for your health than low to
moderate consumption of alcohol you do
stupid things when you're drunk you hurt
yourself you compromise your health it's
really hard on the people around you you
tend to turn into a liar and it screws
up your life yeah it's like yeah but
it's pretty fun yeah well it is but you
need something better than that and
what's better isn't being straight and
and and and not making mistakes it's
like that's all Prohibition in some
sense what's better is no you need an
adventure man you need to get out there
and have something to do yeah and and
something worth waking up for and you
need that's the substitute for the
addiction this is why I don't like
alcohol and this is why I don't like
drugs because you're you're not in
control a substance is doing that right
but it's a good thing that you have this
rage because if we can take this 97
octane fuel and we put it in the right
engine controlled oh my gosh so we need
to make sure that high octane is
controlled because high octane in the
wrong place can Global building
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