My latest omega-3 guide covers recent concerns like a-fib, how I think about dosage, where to find the best products. Get it free at: fmfomega3guide.com/ Timestamps I think you’ll love: (00:20:02) Why you should up your intake of zinc and magnesium if you regularly drink (00:42:09) Alcohol’s detrimental effects on brain volume loss (even at 0.5-1 drink/day) (00:44:16) Why alcohol facilitates thiamine, also known as vitamin B1, deficiency - and how this might increase levels of iron in the brain (00:46:17) How alcohol causes neuroinflammation (00:47:17) The nuanced relationship between alcohol consumption and dementia & Alzheimer's disease risk (01:01:12) Should you drink red wine for the resveratrol benefits? (01:14:10) Strategies for minimizing alcohol's adverse sleep effects (01:20:56) Which drinks cause the worst hangovers? (01:22:22) Why consuming fructose with alcohol could mitigate hangover symptoms (01:25:05) Why higher intake of zinc and vitamin B3 might correlate with less severe hangover symptoms (01:26:06) Why you should avoid taking NSAIDs like Ibuprofen or acetaminophen to reduce hangover symptoms (01:27:05) Do liposomal glutathione and N-acetyl cysteine (NAC) mitigate hangover symptoms? (01:30:21) Does the ZBiotics probiotic drink reduce hangover severity? (01:33:41) Why exercise & sauna can help mitigate hangover symptoms (01:38:54) Is alcohol responsible for longevity in Blue Zones? (01:43:33) How very light (

2 1/2 years sober and have never been happier, healthier and fitter. Just wish I’d done it sooner.

Quit over a year ago and I’m in my mid 20s.. I thought I was going to lose my weekends and my social life because of it, but it’s been the best decision I’ve ever made. EVERYTHING in my life has gotten better because of it. I feel a sober revolution is upon us.

I’d like to point out to everyone in the comments, you are all just as inspirational as Dr. Patrick. A comment as simple as saying how long you have been sober and how happy you are is one of the greatest benefits of the internet, reading stories about overcoming addiction/bad habits and coming our happier on the other side. Keep getting after it!

I drank pretty heavy for 35 years. Been sober for 3.5 years now. Best decision I’ve ever made. I feel amazing. No ragrets (some of you will get that joke spelling)

Three hours straight. Mad respect.

Sober for 6-months now. I am the happiest I’ve been in years and in the best shape of my entire life. My anxiety has gone down extensively and my depression has completely disappeared. I will never go back. For anyone out there reading this. You can do it and it will be the best decision of your life. I used to drink 6-7 days a week. At my worst, 500-750ml of vodka a day as a 5’2 woman waking up next to a puke bucket each morning, shaking. I didn’t think I could do it. I did and you can too!! 💕

1.5 years free from alcohol. Been a tough ride but listening to Rhonda, Peter and Hubermann remind me to stay the course with everything, not just the booze. Thanks for everything you guys do!

I have had to stop drinking because I've had too many blackouts after taking shots. According to my friends, im still very much functional and i dont even seem drunk, but i cant remember anything the next day. Its a horrible feeling.

Happy to be sober from all drugs after realizing I had an alcohol use disorder. Also, please do one on marijuana!

please one about marijuana next

between rhonda and hubermann i've really thought twice about cocktails. it can be brutal if you're with your friends or on a date. this should be required viewing for high school juniors. the damage we do to our bodies in high school and college is scary.

Listened to the whole thing. Thanks a lot for putting this together! I was never a heavy drinker and I used to think that that was harmless. But this was so eye-opening that from now on I'll refrain completely from drinking any alcohol, except in special occasions or celebrations.

My biggest surprise when I stoped drinking is how much I don’t like going out. The trade-off of not going out having fun is great sleep and waking up refreshed.

I respect the enormous amount of research review and data analysis that went into this video. Thank you for everything you do, dude

Thank you doctor Rhonda! Your podcast has helped change my life for the better and I tell everyone about it.

I enjoyed this one! Personal anecdote: Over the last 5 years I went from consistent dinking-no exercise to consistent exercise-(almost) no drinking in a very organic manner. It just happen on its own without even trying. Currently I'm drinking NA beer after exercise on one hand because I love the taste , NA IPA is so freaking good it's unreal, and second it's an easy way of getting carbs and calories in which can be grueling on some of the really long days (I'm a road cyclist, so long days with high calories burned that need to be replenished are common) . Very rarely I indulge and consume regular beer, but I'm so used to the taste of NA kind, I almost don't enjoy it as much.

3h podcast? I'm so ready for this!

LOVE the black background and white text. Everyone on yt should use this format. 😍

I ❤ you dr. Rhonda

IDK we could break it up and make a miniseries ! Great job Dr. Rhonda, you covered all the bases and hit a home run!

PARTY!!! That used to be our battle cry when we were young and trying to be cool. Study social engineering in the 60's and 70's. It's interesting. 67 yo and sober x 5 years. It contributed to my autoimmune disease and I wish I would have never drank. The cards were stacked against me but I did it. No excuses. Great presentation. Should be mandatory in all high schools.

This is what i'm looking for, a 1 episode summary thank you Dr Patrick!

I wonder how much one can factor the social bonding through alcohol as part of overall happiness and therefore promoting a longer life

Meanwhile, copious amounts of wine are consumed in the Italian blue zones.

Nothing short of amazing work thanks Dr. Patrick! for putting this together. But quick question, did you do this in one take? If you did, tons of respect!

THANK YOU so much it so wonderful that you shared this!

I've been an addiction counselor for many years. It's a baffling illness, and regardless if you know all the damage and uselessness that come with drinking, the illness doesn't go away. This was an absolutely fascinating educational program, Rhonda. I applaud the time and effort put into compiling this. I'm going to listen to it again and share it with many others. Thank you for taking this on!

A sleep tracker gave me a glimpse of how alcohol affects my body and was a real eye opener. As I watched this presentation I wondered how exercise stacks up against alcohol in terms of reducing risk for dementia and the other diseases you discussed. For example, x number of drinks are associated with lower risk of dementia, but x amount of cardio offers greater protection.

46 days today. I don’t feel any different at all. It may be “the best decision you ever made” but it’s not that experience for everyone.

there is glyphosate in conventional beer and wine, so that is a confounding factor. some of the negative effects may be attributable to the glyphosate

@FoundMyFitness Thank you so much for taking the 3 hours out of your already busy life to make this video. This will educate many many people about multiple variables in their life with alcohol 🙏🏻

Thank you so much for this information. I don’t drink at all, but I was trying to learn more about this just the other day. 😊

It was so interesting! I enjoyed every minute of it, every point is worth studying and implementing. Thank you for doing that for the general public

We just quit alcohol this week feeling a little bit better I really needed to hear this first time seeing your video thanks

This was amazing, can't believe all this knowledge for free.

The most complete explanation on the effect of alcohol that I've ever seen .Brilliant , thank you

This is the most comprehensive overview of the effects of alcohol. Incredible work and thank you Dr. Rhonda.

Interesting about gut microbiome and the desire to drink. I began making and daily consuming my own kefir a little over a year ago. Shortly thereafter I quit drinking.

Great and important topic. It's just a shame that the claim "evidence based" relating to health claims has become meaningless since the so-called C. pandemic......

Can confirm life without leaky gut is better!

Thank you for such a thorough deep dive!

I quit alcohol 18 months ago. I was a light drinker for a few years before then drinking just 1-2 drinks one night a week when I went out dancing to a pub. I still go to the pub, and I have no problem with being tempted. I changed my diet at the same time, so quitting was part of a big lifestyle change. I eat mostly raw fruits and vegetables, and no supplements or drugs of any kind. I only drink water, no caffeine either.

Very informative, thank you. I am an all in type of guy. If i drink, I binge and keep going, was a once a week thing for me. So, for me stopping completely was the only way forward. Been almost 2 years and everything has changed about my life.

thank you very much!!

You are so realistic. I love you. Nobody is realistic. Particularly, doctors, researchers, and fitness influencers

Skipped straight to "damage control", I'll watch the rest later. I don't drink that much, once a month at best.

12 days without a drop... After 5 years of constantly being buzzed.

Very grateful for your content, thank you!

Incredible piece....very appreciative and grateful for the information you continue to provide Rhonda.

Thanks Dr Patrick for everything you do! You’re my go to knowledge source on any topic. Appreciate your hard work!

loving the new huberman kind of vibe rhonda. please make more. about other drugs and other interesting topics.

I get more blackouts when at the bar drinking, its not good. Its getting worse i think. Drinking at home doesn't have the same effect, however i think my body cannot handle shots ir spirits. Im 45 and my tolerance seems super low now, and hangovers last days to a week, brain doesn't feel right. Good times.

Used NAC,vitamin C and B-1 combined with good results. Didn’t stop a hangover just wasn’t as bad.

Gave up alcohol 12 years ago, one of my best decisions ever.

I’ve noticed that drinking 1 or 2 glasses of local red wine in the south of France (where I grew up) didn’t give me a hangover. Conversely, drinking Italien, Australian or Californian wine gave me a hangover after 1 glass. I concluded that it’s the sulfites, not the alcohol.

I have H hemochromotosis. 77 years old. Good health otherwise. I have been drinking alcohol most of my adult life. Recently had abdominol scan. Fortunately normal results. Last month I had 2 glasses of wine in 30 days. I think I dodged a bullet. Not going back to my old habit❤😂🎉 love your podcasts

I don't drink for 15 years now. Information you provide amazing. Very interesting and reminds me why it's not worth. Haberman level podcast 🙏

Would be great to also use liters or Mililiters since its the measurement system that the vast majority of humans can understand.

This was very informative. Thank you!

Avoid alcohol altogether. Period.

I find liposomal glutathione to be very helpful for those unavoidable social situations.

Thank you for this episode. Been getting kinda stressed lately and been telling myself "no alcohol. Weed is okay at least....."

Partied a bit in high school, but other than that, I never got into drinking. I generally only drink 2 to 3 times a year, and the last time I drank anything was July of last year.

THANK YOU!

Amazing. Every time.

LOVE DR RHONDA

Me at the bar: "Rhonda said cranberry cancels out the vodka!"

Great information👍

Thanks

Wonderful video with lots of solid information. I wonder if any of the studies on whiskey, like scotch and bourbon, control for how it is consumed. For instance, when I drink whiskey I drink it clean, with no sodas or juice or any other additives. But most drinkers do add sugary liquids with their drinks. I'd love to see a study that controls for this.

One standard drink is actually only 10oz of 5% ABV beer and less than 4oz of 13% ABV wine. Nobody actually drinks 10oz beers or 4oz glasses of wine. Most people who drink regularly are well into the “heavy drinker” category, IMO. A 16oz 7.5% ABV beer is 2.4 drinks!

I like to drink, also love the rain Some people don’t drink but cry every time it rains, are they sun dependent? skin cancer is no joke baby. Interesting video, very long, gives me time to enjoy a vodka seltzer with a splash of strawberry lemonade, while listening.

At 69 years and having taken my first drink at 16 I never took to the Buzz it creates..I might have a drink with dinner, but its usually iced tea.

Have had good results and benefits from a couple glasses of dry red European wine like chianti in the evenings but if it exceeds 2 drinks it becomes detrimental. Personal anecdote, experience, 58 male.

Great content!😊

Youd think we evolved only really consuming ethanol through fermented fruit, so the fructose part makes senseb

Rhonda this is awesome! Most comprehensive analysis of alcohol to date. Thank you for diving deeper into the studies and science without going full Attia (who is also great if you can follow him) and making this information more accessible to the masses. Well done!

Sometimes alcohol is good to deal with. I quit using psychologists and psychiatrists. I always avoid my problem is intellectual arrogance

Im curious about how to help people with reduced dopamine receptors. My son has this and I’d like to help him understand it better and to guide him to be proactive with nutrition, supplements, and lifestyle choices. Do you have any information you can point me to?

Please examine the use of ammonia salts by strength athletes. I see use not only during competition but also during everyday training. The use extends to young teenagers. As ammonia salts have powerful affects; is there a negative downside?

Eric Rimm can tell you all you need to know about alcohol. Alcohol in moderation leads to a longer, healthier life.

Dr. Patrick posted some of the conclusions of the scientific studies she references in this video on Instagram, and A LOT of people got really, really angry. I was surprised by how strongly some of them reacted. Apparently, scientific evidence is bogus if you don't like the findings. And judging from the quality of some of the responses, it appears that alcohol-induced brain damage is a real thing.

Nicotine has been found to be very beneficial for the brains of APOE e4 carriers. I wonder if using mild nicotine patches during drinking could combat alcohol neurotoxicity? I have APOE4 and I have found that I sleep and feel a lot better after a night out if I have used nicotine. I only use it when I drink. With nicotine I sleep like a baby, where as before I could not sleep after night of drinking. It is the weirdest thing. APOE4, alcohol and nicotine interaction needs to be studied more.

The least scientific parts are when explaining why people in blue zones don't experience the negative effects of alcohol. The word "probably" is thrown around a lot. After just returning from a European vacation, drinking and smoking seemed to be the norm, and I think one glass of wine a day is hard to believe. So, I am perplexed at how to reconcile Europe's higher life expectancy with the drinking is bad findings.

Over 3 hours in one take is amazing! Very informative too. Well done and thanks! I'd just like to add a couple of minor points here, regarding mitigating the negative effects of alcohol and improving recovery time. You mention, among other things, the depletion of the body's most powerful antioxidant, glutathione. There is good evidence that this depletion can be reduced by taking high-dose Vitamin C. In fact, drinking alcohol depletes both Vitamin C and glutathione significantly. Extra Vitamin C has been shown to speed up alcohol metabolism and reduce ROS, thereby reducing the depletion of glutathione and reducing mitochondrial damage, particularly in the gut and liver. The second point is regarding increasing glutathione by supplementing with NAC. I've read many, probably all of the studies done re NAC and glutathione and overall, I wasn't impressed with the evidence. The studies that showed the best results combined NAC with glycine, while studies using glycine alone seemed to obtain similar results. It is far from clear that NAC adds much, if anything, to the production of glutathione and if it does, it may be just acting as a sulfur donor. If that is the case, eating a couple of eggs, broccoli or kale, etc., along with taking glycine, would probably be just as effective. Either way, if you want to increase your glutathione, glycine will get the job done better and more cheaply than NAC. In summary, high-dose Vit. C (1-3g) should speed up alcohol metabolism, reduce the damage from oxidative stress and reduce the depletion of glutathione, while supplementing with glycine should help the body replace what glutathione is lost.

Please could you do a video about Flow tDCS and unpacking the research surrounding that? As it keeps coming up on my feed and I'm unsure if it's really safe/the potential long term effects

❤Thank you❤😊

Thank you !!!

The red wine being "good for you" craze that started in the 2000s or so always seemed like blatant marketing ploy o me. Kind of how "antioxidants" has become a "magic" label for many people, who don't even understand what an antioxidant is, let alone free radicals, etc, and boy, marketers are really exploiting it as much as the "super food" shtick.

The grape has everything needed including yeast to make wine... proof God loves us.

Great! So I quit at 64 and now I’m at a greater risk of dementia?

I have my doubts about the self-reported numbers of drinks in some of these studies. If you’ve ever been to a British pub and ordered a beer it comes in an imperial pint glass which is about 19 fluid ounces. So a single beer would get a Brit about two drinks by the European definition.

Some good quality alcohol is ok, preferably red wine. In moderation.

NICOTINE next, please!

Alcohol: don't drink it. There, saved you 3 hrs of your life 😊

When discussing number of drinks, shouldn't we also discuss body weight?

Alcohol would probably be PROHIBITED if it was discovered today.

What I'm getting here is "I'm not going to tell you not to drink alcohol, but don't drink alcohol." Boom, saved you 3 hours. :D

what about MTHFR Gene Mutation causing Folate Deficiency after Heavy Drinking.