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 (

@HarveyPayne-nx4st

19 күн бұрын

please one about marijuana next

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

@JavierCespedes90

18 күн бұрын

Same here, almost 2 years 100% sober. Best decicion ever made.

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.

Three hours straight. Mad respect.

@funhistory

18 күн бұрын

Proof that some women can talk for hours without any alcohol. 😂

@abe8435

18 күн бұрын

@@funhistory I think it's proof (or anecdotal evidence) that her advice on enhancing cognition really works

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!

@FoundMyFitness

17 күн бұрын

Well said. Thank you. Lots of inspiration and positivity. ❤️

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)

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.

@Fred-zt5ky

18 күн бұрын

I never drank in high school and college (I’m a lifetime sober), and I think I missed out on so much fun… Instead of partying and having fun I was studying and playing chess. I was a real nerd. I wish I drank and had more fun in my teens.

@Abby-ug4xc

18 күн бұрын

I've never really drank alcohol (only been drunk once, mildly) and I don't feel like I've missed out on anything because of it. I like to party sometimes and go out with friends, and no one's had much issue with me being sober! I've even gone to raves sober, it was nbd. Alcohol is way overhyped. If you're fun and outgoing, no one cares

@ryanmccarter9859

18 күн бұрын

​@@Fred-zt5ky I didn't start drinking until I was 36. Partied a little bit while it was new, then saw it wasn't all that. These days, I like to have one or two drinks a week, and every once in a blue moon I'll go out with friends and have two or three in the same night, but having more than a couple, when it affects your sleep, and your heart is pounding, and you wake up poorly rested and thirsty, it's just not that much fun. Stick to a couple a week, IMO.

@olivegoddess1

18 күн бұрын

I also didn’t drink in high school or college. And I don’t regret it at all! I had plenty of fun!! Not all that into alcohol. Maybe a 1-5 drinks per year? Life is great without it! I love having kombucha at breweries instead.

@Roberto-xw2kk

15 күн бұрын

Bro, no need to go full zero !! Just get some nice red wine which is even healthy. Or even a beer is ok once in a while. Psychological well being has even more importance than a couple of beers , and if you feel uncomfortable with friends without being able to enjoy your time, it will do more harm physically than not drinking at all, long term wise.

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.

@brendendas

18 күн бұрын

The feeling of what did I do last night plus a massive hangover is the worst feeling as a human for me lol.

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.

please one about marijuana next

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

@mrgboxx

19 күн бұрын

Alcohol use disorder?

@wylinout2257

19 күн бұрын

Nobody will talk about the marijuana too many already addicted to it. Plus they justify all usage of it for any all reasons they can. Addiction is a powerful thing 💯

@sweetlolitaChii

19 күн бұрын

Meaning I kept trying to quit but kept going back to weekly drinking. ​@@mrgboxx

@gregorypeterschmidt620

19 күн бұрын

Glad to hear you are doing well.

@DanielAnderssson

19 күн бұрын

What about life?

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.

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

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

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

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

I ❤ you dr. Rhonda

@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 🙏🏻

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.

@JoannBristol

17 күн бұрын

Do you have a favorite brand of NA IPA? I've tried a couple, haven't loved them.

@WattsOnTheUp

17 күн бұрын

@@JoannBristol The first one I really enjoyed was Athletic Brewing IPA, then I tried Rescue Club IPA and settled for that.

@JoannBristol

17 күн бұрын

@@WattsOnTheUp Thanks, I'll check those out :)

@danclark2013

17 күн бұрын

@@JoannBristolSierra Nevada has one called “Trail Buddy” or something like that. It’s so good, I wouldn’t be able to tell the difference. I did like the athletic brewing too, but I think Sierra Nevada nailed it.

@macfin4862

7 күн бұрын

+1 for athletic brewing. They make a decent beer!

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

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

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

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

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. 😊

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

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.

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!

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!

@chrisdubs121

7 күн бұрын

Whats the illness you speak of... alcoholism? It's not a disease it's an addiction

@kelseyloushin1343

7 күн бұрын

@@chrisdubs121 Are you asking me a question, or making a statement?

@hellonewbeginnings9659

Күн бұрын

I’m living proof that you can overcome an alcohol problem! It’s about transformation, which includes… healing from past trauma, understanding exactly what alcohol is and what it does to our bodies plus addiction, rediscovering who you are, learning where your self-worth comes from, finding your confidence and self-esteem, and fostering connection and faith. I had to understand how our brains work and to build new Neuro pathways. I’m free! 🙌 and get to coach others how to break free as well.❤️

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

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

Thank you for such a thorough deep dive!

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

@shain6946

19 күн бұрын

Dopamine level rising

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?

Very grateful for your content, thank you!

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.

@Roberto-xw2kk

15 күн бұрын

@@Edvenchers just drink good alcohol in moderation and it's ok

I stopped drinking about 30 years ago and am not one of the people who needs to watch a 3 hour video. If you drink a lot and somehow haven't realized how poisonous it is, please study the video. Although, I think many do realize how toxic it is, and that they are alcoholics, but this is socially acceptable so they think it's OK. It's only OK if you don't care about your physical and mental health.

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.

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

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.

thank you very much!!

THANK YOU!

Can confirm life without leaky gut is better!

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?

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

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.

@SpiritGrown

11 күн бұрын

What benefits have you noticed from taking the kefir

Avoid alcohol altogether. Period.

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

@SkyRiver1

19 күн бұрын

Anything can be such a factor: books, gardening, religion, music. Alcohol is crap.

@BT-be8rh

19 күн бұрын

I quit and I’m as social as I was before, it only hurts you in social situations when you quit if you let it.

@davidcrenshawphysicaltherapy

19 күн бұрын

The social situations with alcohol are usually not very fulfilling imho

@Werdxp

18 күн бұрын

@@SkyRiver1 People don't really bond through reading books unless it's a book club which is very niche. Having a family dinner with wine is infinitely more common. I say this as a non drinker btw

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.

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

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

@Adiudicium-1776

17 күн бұрын

excellent point! Especially with gut inflammation and dysbiosis.

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.

@Roberto-xw2kk

15 күн бұрын

@@beewoo sulfites are in ALL wines. Just get Italian wines with no added sulfites.

Thank you !!!

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

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.

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!

Wakes and weddings only. I used to drink frequently but now I get horrible hangovers (early.) Not worth the pain.

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

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 🙏

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.

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

@BT-be8rh

19 күн бұрын

Stopped drinking and so did my hangovers!

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.

@texican5619

2 күн бұрын

Their food is a lot healthier than the USA

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......

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

LOVE DR RHONDA

❤Thank you❤😊

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.

@FoundMyFitness

6 күн бұрын

Interesting. Got a reference for that?

what about brain and wheed? will it affect dementia in aging

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.

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.

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!

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

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

Can I reverse the damage done by alcohol to initial state before use?

@stilmotionpicture

18 күн бұрын

I think the liver is the only organ can regenerate.

@Abby-ug4xc

18 күн бұрын

Probably depends on your age and how much damage has been done, maybe see a doctor to be evaluated? My grandfather was a heavy alcoholic and died of liver cirrhosis decades after he quit drinking. He lived to 89 though despite that. I remember him being pretty sharp up until his final years, I bet he'd still be alive now (101) if not for the drinking. The longer you're sober, the better the quality of life as you age for sure! It's never too late to quit

Too good

Neurotransmitters made via the microbiome do not cross the blood brain barrier, and so do not directly effect neurons in different regions of the brain.

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

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.

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

@Adiudicium-1776

17 күн бұрын

excellent point and lean mass v adipose tissue to add to it. Things are more complicated.

Wow... Apparently KZread disliked my comment about not keeping alcohol in the house. So here it is again. I like booze, but I refuse to allow it in my home. If I can't pay the mark-up at the bar, I go without. If I can't walk home after a night at the bar, I go without. The problem isn't alcohol on its own. It's the fact we accept it as "normal" when it should have a warning label on it larger than any tobacco product. Also, any and all marketing for alcohol should be strictly prohibited.

Ummmmm can be relaxing however upon regular use can be addictive 😮

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

I gave it up. I do miss sipping a high end beer but for me one good beer deserves another. Not good😅

@patrickjulius7352

17 күн бұрын

this is where I am. it almost seems harder to moderate it than to just go without for me.

NICOTINE next, please!

What abt for us that binge drink on weekends but do 4-5 days of moderate to hard workouts a week. Above average VO2 max and 46-47 RHR? By binge drink I mean between 20-28 beers 😂 🤣 😜.

@LP-it9jy

18 күн бұрын

Maybe consider decreasing your alcohol intake?

@peternavarroiii3944

18 күн бұрын

@@LP-it9jy yea I have to

@Chris-ho4ki

16 күн бұрын

Doesn’t matter, you’re still doing damage. Divide 28 beers by 7days. That’s 4 drinks a day which is considered heavy drinking. I used to think the same thing

I read a lot of bad things about drinking beer,so I gave up reading.

Would you comment on the protective effects of sulphoraphane? www.ncbi.nlm.nih.gov/pmc/articles/PMC3859691/

Are Asian individuals who exhibit the classical physical symptoms of aldh2 varients, like flushed skin, have a higher risk of cancers due to the buildup of acetaldehyde ?

@FoundMyFitness

19 күн бұрын

The risk of cancer does appear to be higher in individuals carrying certain ALDH2 variants, but only if these individuals engage in moderate to heavy drinking. Individuals who carry low-alcohol-tolerability genes who avoid alcohol or only consume low amounts of alcohol appear to have a lower cancer risk than the general population, probably because they consume less alcohol! See 1:52:38 or more information.

@YVNSVNG

14 күн бұрын

@@FoundMyFitness Thank you. Looks like I'm on the "moderate" end of the spectrum. Time to dial that back down.

4 days sober....again.

Thank you Rhonda. People are waking up, me included.

Thank you! The former notion that moderate drinking was healthy needs to go!

hmmm just before the 4th of July

Alcohol would probably be PROHIBITED if it was discovered today.

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.

Aaaahahahahahahaaa "today, we are taking a deep dive into alcohol". Thanks, but no thanks, Ronda

@stuartcollins7616

19 күн бұрын

Dr. Patrick has been listening to too much Kendrick Lamar!

@michaeljameshughes8358

19 күн бұрын

"don't ferrget the h"

Wait...3hr+, is Rhonda doing this just to flex? Desperately looking for the 'conclusion' timestamp, and couldn't find any... :) Jokes aside, I have not had a drink since 2018, so I already picked a side. Alcohol is just dumb. However, I will listen to the whole thing later today; looks so interesting. I doubt that she'll make me drink dumb liquid again.... Mad ❤ for Rhonda!

Well, science or not, I can't imagine ordering a nice medium-rare steak with a coke (water or lemonade). Let's be honest, it's all about moderation even if there is discrepancy between the "scientific" definition of a "heavy drinker" and what one perceives as casual drinking. Not all who have 2 drinks a day are alcoholics except what the "experts" decided. Remember Fauci. ...Enjoy life!

@SpiritGrown

11 күн бұрын

Steak with coke is the shit man

I am a HUGE fan of Dr. Rhonda Patrick ... H-U-G-E ... and have sent her web page link and videos to many friends. Without her influence, I would not be in the sauna 3 days a week for 20 minutes each visit. But this video just shot my bucket list item of someday running into Dr. Patrick in a bar and having the opportunity to say 'thank you' by treating her to a glass of wine and charcuterie platter ... 😕... 🤦‍♂