146. Your Body is BEGGING You to Know This About Alcohol!

Today, we're tackling a topic that has a huge impact on your health, one that's deeply ingrained

in our social culture, yet often goes unchecked when it comes to its consequences. I'm talking about alcohol.
Alcohol dehydrates you. It inhibits the production of antidiuretic hormone, which is responsible for retaining water in your body.
Research conclusively shows that alcohol can reduce brain activity in areas critical for learning and for memory. Alcohol doesn't just

impair your function for a day. It contributes to lasting damage to your liver, brain, and your

overall health. If you're waking up feeling tired and irritable, alcohol could be a significant

contributor. Over time, it can lead to chronic insomnia, worsening depression, and even sleep

apnea. The challenge with reducing alcohol is often rooted in our social pressure and habits

and not in foundational good health. By reducing alcohol is often rooted in our social pressure and habits

and not in foundational good health. By reducing alcohol, you're not just making a small change in

your routine, you're transforming your health for the better. Let me give you a few actionable steps

that will make this transition a little easier. First of all...
Welcome back to the Ultimate Human Podcast. I'm your host, Gary Brecka, and today we're tackling a topic that has a huge impact on your health, one that's deeply ingrained in our social culture, yet often goes unchecked when it comes to its consequences.
I'm talking about alcohol. Did you know that alcohol is one of the top five causes of chronic disease worldwide? While a glass of wine or beer may seem like a harmless way to unwind, the reality is that alcohol can wreak havoc on your body in ways you might not even realize.
From disrupting your sleep to increasing your risk of cancer, liver damage, and even cognitive decline, alcohol is silently undermining your health. In this episode, we'll unpack the science of alcohol's effect on your body, why eliminating alcohol can transform your health, and practical steps you can take to cut it out and reclaim your life.
It's not about cutting out a fun ritual. It's about taking control of your wellbeing and optimizing every aspect of your health.
Let's start with the immediate effects of alcohol and what they do to your body. First off, alcohol dehydrates you.
It inhibits the production of antidiuretic hormone, ADH, which is responsible for retaining water in your body. Without it, you end up urinating more frequently.
This is often how diuretics work, leading to dehydration. This can lead you to feeling fatigued, sluggish, and mentally foggy the next day.
Mental fog is another immediate consequence. Even moderate alcohol consumption impairs cognitive function.
It affects your memory, your attention, and your reaction time for up to 24 hours. Research conclusively shows that alcohol can reduce brain activity in areas critical for learning and for memory.
This results in decreased productivity and mood shifts, making it harder to perform your best in both work and your daily life. But here's the thing.
While immediate effects are noticeable, it's long-term consequences that are even more concerning. Alcohol doesn't just impair your function for a day.
It contributes to lasting damage to your liver, brain, and your overall health. Chronic alcohol consumption leads to fatty liver, liver inflammation, and even liver cirrhosis.
These conditions are major causes of liver-related deaths in Western countries. Your liver is responsible for detoxifying your body.
It's one of the greatest filters that we have, and alcohol interferes with this process by converting it into something called acetyl aldehyde, which is a toxic substance that damages your liver and it harms your overall metabolism. This is where it gets really alarming.
Alcohol is a group one carcinogen, meaning it's directly linked to several types of cancer, including mouth, throat, liver, colon, and breast cancer. In fact, consuming just one to six drinks per week increases a woman's risk of breast cancer by 24%.
In 2024, studies revealed that alcohol is the third leading risk factor for cancer behind smoking and obesity. Alcohol contributes to nearly 70,000 cancer cases in the United States every single year.
Now let's talk about one of alcohol's most insidious effects, how it disrupts your sleep and your cognitive function. If you're one of those that participated in my WHOOP sleep study, my actual one of my sleep challenges, you know this to be true already because alcohol might make you feel drowsy at first, but it actually disrupts your sleep cycle.
It reduces REM sleep, which is the restorative stage critical for memory and mood. This is where we actually take the learned behaviors from the day and we process them with our subconscious.
So if you actually are taking on difficult tasks, alcohol can interrupt your absorption and affect those memories. So alcohol also decreases slow wave sleep, which is necessary for deep rest and for physical recovery.
If you're waking up feeling tired and irritable, alcohol could be a significant contributor. Over time, it can lead to chronic insomnia, worsening depression, and even sleep apnea.
Long-term alcohol consumption accelerates brain atrophy. This is a known fact, especially in areas related to memory and learning.
Studies showed that excessive drinking increases the risk of dementia by at least 10% compared to those who drink less. So this is a serious consequence for your long-term mental health.
It's easy to overlook the negative effects of alcohol because it's so embedded in our social rituals. Whether it's having a drink with friends, celebrating a milestone, or just unwinding after a long day, the media has positioned alcohol as a socially acceptable way to relax.
But just because everyone else is doing it doesn't mean it has to be in your best interest. The challenge with reducing alcohol is often rooted in our social pressure and habits and not in foundational good health.
It's tough to step away from something that feels so ingrained in social events, but making that change can drastically improve your health. This is about breaking free from the cycle of using alcohol as a quick fix for stress and social bonding.
And let me tell you, life without alcohol is not only possible, it's incredibly rewarding. Now let's talk about the benefits you'll experience once you eliminate alcohol from your life.
The changes are real and they're backed by science. When you cut out alcohol, your liver can start to heal.
Studies actually show that heavy drinkers who abstain for just two to four weeks experience significant reductions in liver inflammation and improvements in liver function. By cutting out alcohol, you drastically reduce your risk for cancers related to alcohol consumption.
You also improve your chances of living a longer, healthier, happier life, free from the heavy burden of cancer risks. When you stop drinking, you'll experience improved sleep quality, longer REM cycles, and a huge increase in your daytime energy.
Imagine waking up every day feeling rested, clear-headed, and ready to take on whatever comes your way. That's the power of eliminating alcohol from your life.
So how do you begin cutting alcohol out of your life? Let me give you a few actionable steps that will make this transition a little easier. First of all, start small.
I remember Ed Mylett sharing a video online, and I repeat this all the time. He talked about growing up as a young boy, and his father was recovering from alcoholism, and he asked his father, he said, Dad, do you think you're ever going to drink again? And his father said, I don't know, son, but I know I'm not going to drink for one more day.
And it's all about starting small. If you're used to drinking regularly, start off by reducing your alcohol intake.
Try eliminating it one day a week and then gradually increase the number of alcohol-free days. Track your progress and be kind to yourself as you make these changes.
You can also set boundaries. If you're in a social situation where drinking is common, set clear boundaries for yourself.
Decide in advance how much you'll drink or if you're going to drink at all. It's easier to stick to your decision when you've already made it beforehand.
And third is you can find substitutes. There are plenty of non-alcoholic beverages available today.
Spark water with lime, non-alcoholic beers, or even mocktails. These can satisfy the craving for something refreshing without the harmful effects of alcohol.
You can also shift your social activities. If you normally hang out at bars or parties, try shifting your social activities to places that don't revolve around drinking.
Outdoor activities, fitness classes, or even board game nights are all amazing alternatives. Focus on your health.
Remember, when you cut out alcohol, focus on the positive benefits that you're gonna experience. Imagine clearer skin, more energy, better sleep, a sharper mind.
By shifting your focus to these benefits, you'll find it easier to stick to your decision. This week, I challenge you to take one step towards reducing your alcohol consumption.
Start by eliminating just one drink. Notice how your body responds and pay attention to how you feel mentally and physically just by doing that.
I know it's not easy, but the science is clear. Cutting out alcohol will have a profound effect on your health.
You'll sleep better, you'll think more clearly, and you'll feel more energized. I promise you.
By reducing alcohol, you're not just making a small change in your routine, you're transforming your health for the

better. Thanks for tuning in to the Ultimate Human Podcast.
If you're ready to take the next step in

transforming your health, I encourage you to take a hard look at your relationship with alcohol.

You'll be amazed at the positive changes that follow when you take control of your body

and your mind. So until next time, remember, small changes equal big results.

And that's your science.