Is Alcohol Good For You, Or Is Alcohol A POISON? (You'll Be Surprised At The Results!): Drinker Ben Greenfield Debates Non-Drinker James Swanwick.

Ben Greenfield

12 jun 2025

Episode description

In this debate podcast featuring return guest James Swanwick (you can check out our first show together here), you'll get to hear an honest, science-backed exploration of alcohol’s true impact on your body, brain, and quality of life—plus what it really takes to build a vibrant, alcohol-free lifestyle.

James Swanwick is an Australian-American entrepreneur who helps high performers and casual drinkers reduce or quit alcohol without feeling deprived. He is a former SportsCenter anchor on ESPN and the creator and founder of Project 90, a neuroscience-based process scientifically proven to reduce drinking by 98%. James specifically supports high achievers, including entrepreneurs, executives, physicians, attorneys, and professional athletes. He’s also an investor, speaker, and author of the book, CLEAR: The Only Neuroscience-Based Approach for High Achievers to Finally Break Free From Alcohol Without Willpower, Rehab or AA.

I push back on some of James’ views, especially around moderation. We get into the nuances of drinking, discussing hormesis, genetics, culture, and whether small amounts of alcohol can play a role in a well-rounded, intentional lifestyle. It’s a respectful, spirited conversation that doesn’t aim to tell you what to do—but gives you the clarity and information to make the best decision for your own health and goals.

Whether you’re sober-curious, optimizing your performance, or just reevaluating your habits, this episode offers practical tools, real-world insight, and a fresh perspective on one of the most normalized substances in our culture.

Full show notes: https://bengreenfieldlife.com/alcoholpod

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Pique: Pique Teas are where plants and science intersect to p

Episode description

Full show notes: https://bengreenfieldlife.com/alcoholpod

Episode Sponsors:

BEAM Minerals: If you want to up your mineral game, give BEAM Minerals a try. Go to beamminerals.com and use code BEN at checkout for 20% off your order.

Pique: Pique Teas are where plants and science intersect to p

Mindsip insights from this episode:

Understand genetic influence on alcohol risk and dementia

Your individual risk from alcohol is heavily influenced by genetics, such as having the APOE4 gene, which creates a causal link between alcohol intake and dementia.

#alcohol

#genetics

Reframe habits using positive commands for better outcomes

Instead of telling your brain "don't drink," give it a positive command like "I easily only drink soda water" to leverage the brain's reticular activating system.

#habits

#neuroplasticity

Implement daily gratitude practice to reduce cravings by 30%

A daily gratitude practice has been shown to reduce cravings for any drug, including alcohol, by as much as 30%.

#craving

#gratitude

Choose tequila for its microbiome-friendly benefits

Tequila is considered the "least bad" alcohol because its agavin fibers can potentially feed the microbiome and slow the meal's glycemic response.

#alcohol

#microbiome

Utilize alcohol as a hormetic stressor for health benefits

In small, controlled doses, alcohol acts as a hormetic stressor, a poison that forces your body to become stronger by producing its own antioxidants.

#alcohol

#hormesis

Utilize supplement stack to curb cravings for alcohol and drugs

A stack of tyrosine, GABA, DPA/DLPA, glutamine, and tryptophan can support neurotransmitters and reduce cravings for alcohol or other drugs.

#addiction

#supplement

Understand alcohol's nuanced effects on sleep quality

Studies showing alcohol disrupts sleep often use large amounts close to bedtime, and a single drink with dinner at 6 PM may not have the same negative effect.

#alcohol

#sleep

Recognize alcohol as the most harmful drug

A 2021 UK study analyzing 20 drugs against 16 harm factors concluded that alcohol is the most harmful drug overall, even more so than heroin or crack cocaine.