#092 The Truth About Alcohol: Risks, Benefits, and Everything In-Between | Dr. Rhonda Patrick
Rhonda Patrick
Jul 1, 2024
Mindsip insights from this episode:
Limit alcohol intake to reduce cancer risk comparable to smoking
For women, consuming five standard drinks per week is estimated to have a similar impact on absolute lifetime cancer risk as smoking 10 cigarettes per week.
Choose red wine to reduce visceral fat
While beer and spirits are associated with greater visceral fat mass, consuming red wine is associated with less visceral fat.
Abstain from alcohol three months before conception for healthier offspring
Researchers suggest both fathers and mothers should abstain from alcohol for at least three months before trying to conceive to minimize risks to the child.
Leverage exercise hormone FGF21 to curb alcohol cravings
The exercise-induced hormone FGF21 acts on the brain to decrease alcohol intake and protect against intoxication, a mechanism that may reduce cravings.
Limit alcohol intake post-workout to maximize muscle gains
Consuming a high dose of alcohol after resistance training can reduce muscle protein synthesis by 24%, even when consuming adequate protein.
Combine fructose with alcohol to reduce intoxication effects
Consuming fructose, such as from fruit, along with alcohol was shown in one study to reduce intoxication time by 30% and increase alcohol elimination by 45%.
Limit alcohol intake to protect brain volume
Consuming just one to two alcoholic drinks daily is linked to a reduction in overall brain volume, including both gray and white matter, according to a large UK Biobank study.
Eliminate alcohol to protect cognitive health for ApoE4 carriers
For individuals carrying one or more copies of the ApoE4 allele, any amount of alcohol is associated with a greater risk of cognitive decline, making zero drinks the safest choice.
Utilize Zbiotics to alleviate hangover symptoms
The speaker discusses Zbiotics, a genetically engineered probiotic that produces an acetaldehyde-metabolizing enzyme in the gut to potentially reduce hangover symptoms.
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