Understanding Alcohol's Effect on Your Body and Mind

We all like to kickback unwind every now and then. For some, that means pouring a cool one or sippin' on an ole fash' after a long day. And, if you're like a lot of dudes at midlife, maybe that ritual has become part of your routine. But here’s the thing—do we really understand what alcohol does to our bodies and minds? Dr. Andrew Huberman, a neuroscientist and professor at Stanford and host of The Huberman Lab podcast, laid it all out in an episode a couple years back, and it's become one of his most viewed episodes ever on YouTube.

If you haven’t heard of Dr. Huberman, he's the guy who translates complex science into real-world advice, helping us improve our health and perform at our peak...or at least better than Jim down the block. In his episode on alcohol, he dives into how alcohol affects our health in ways that go far beyond a hangover. So let’s break down some key takeaways—the good, the bad, and what it means for us, especially as we try to stay fit and healthy during these pivotal midlife years.

Alcohol’s Effect on the Brain and Mood

First off, alcohol has a significant impact on your brain chemistry. Ever notice how after a drink or two you feel more relaxed or chatty? That's because alcohol affects neurotransmitters like GABA and dopamine. GABA helps reduce anxiety, which is why alcohol initially makes you feel more chill. Dopamine, meanwhile, is linked to pleasure—so when you have a drink, it makes you feel rewarded.

But the flip side of this relaxation is what happens afterward. Dr. Huberman points out that alcohol reduces your serotonin levels in the long term, which can contribute to feelings of depression or low mood, especially the day after drinking. It’s why those few drinks that felt so good at the time can leave you feeling down or anxious later on. In midlife, when stress can already be brutal—whether it’s work, family, or rooting for the Jets—adding alcohol to the mix can make those low periods even lower.

Sleep Quality Takes a Hit

If you’ve ever thought a nightcap helps you get to sleep faster, you’re only half right. Dr. Huberman explains that while alcohol can help you fall asleep quickly, it seriously messes with the quality of your sleep. It suppresses REM sleep, which is the restorative phase of sleep when your brain processes memories and manages emotions. Missing out on quality REM sleep leaves you groggy and not fully recovered—which isn't great if you're trying to hit the gym or stay focused at work.

And here’s another bummer: alcohol can also cause more frequent wake-ups during the night. The result is you’re not just losing out on sleep quantity but also sleep quality, which we all know becomes increasingly important as we age. Sleep is one of the foundations of good health—it affects everything from hormone regulation to weight management. If alcohol is interfering with your sleep, it could be derailing some of your other efforts to stay healthy and fit.

Alcohol and Cancer Risk

Alcohol increases cancer risk, especially breast cancer, due to its effect on gene expression and DNA methylation. For every 10 grams of alcohol consumed per day, there's a 4 to 13% increase in breast cancer risk. One standard drink in the U.S. (like a beer or glass of wine) typically has around 10-12 grams of alcohol, meaning even low to moderate drinking can raise cancer risk. Alcohol both promotes tumor growth and impairs the body's ability to fight cancer cells. Consuming folate and B vitamins like B12 might help reduce, but not fully prevent, this increased risk.

Effects on Hormones

Another big one—alcohol impacts your hormones, including testosterone. For men in midlife, testosterone levels are already naturally declining. This hormone is crucial for muscle mass, energy, and even mood. Dr. Huberman mentions that alcohol consumption can further lower testosterone levels, particularly with frequent or heavy drinking. It also increases cortisol—the stress hormone—which can lead to more fat storage around your midsection. If you've noticed that “beer belly” creepin', alcohol’s effects on hormones might be one reason why.

The Effect on Your Journey to Get Swole

Alcohol interferes with muscle recovery and protein synthesis, delaying how quickly your body repairs after a workout. It also dehydrates you, impacting gym performance and recovery. As we age, maintaining the guns becomes harder, and recovery is crucial. Even a few drinks can hinder this, making it tougher to stay fit and active.

Social Benefits vs. Social Costs

Of course, alcohol isn’t all bad. There’s a reason it’s so popular—it’s a social lubricant. Sharing a beer with friends or toasting a special occasion can make life feel a bit more enjoyable. Dr. Huberman doesn’t deny the social benefits of alcohol, and we shouldn’t either. But it's worth considering whether the benefits outweigh the costs, especially if alcohol is a frequent part of your social life.

Huberman suggests trying to be mindful of why you’re drinking. Are you having a drink because you genuinely enjoy it, or because it’s become a habit? Are there other ways to relax or socialize that don’t involve alcohol? Maybe instead of a drink after work, you take a walk, hit the gym, or spend time with the kids. Finding healthier substitutes can go a long way in maintaining both your mental and physical health.

Making Changes That Stick

If this sounds like a lot of doom and gloom, it’s really not meant to be. Dr. Huberman isn’t saying you have to quit drinking altogether (unless you want to). He’s all about helping people make informed choices. If you decide to cut back, even reducing your alcohol intake by a couple of drinks per week can have significant health benefits. Better sleep, improved mood, and faster recovery from workouts are all gains you can see almost immediately.

One practical tip is to limit drinking to certain days of the week or set a cap on how many drinks you’ll have in a sitting. Another idea is to replace your usual drink with a non-alcoholic option, especially if it’s more about the habit of holding a glass than the alcohol itself. Non-alcoholic beers and mocktails have come a long way, and they can be a great alternative when you still want to feel like you're part of the social vibe without the negative effects. 

Alcohol might seem like a small comfort, but its impact on our brains, bodies, and overall health is far from minor. For those of us navigating midlife—balancing work, family, health, and trying to keep fit—understanding what alcohol really does to us is important. Dr. Huberman’s insights remind us that while alcohol might help us unwind in the short term, it can make it harder to stay healthy, happy, and strong in the long run.

For Dr. Huberman’s full episode on alcohol, please click here.

Next week we'll explore how to minimize alcohol's effects on our brains and bodies if we happen to celebrate a bit too hard on a given night.

If you feel that you have an issue with alcohol, I highly encourage you to seek professional help. There are many examples of people that have gone on to great success in recovery. One story that sticks out for me is the life and career of Rich Roll. For more on Rich, check out his book Finding Ultra, available in bookstores everywhere and here on Spotify.

I’m here to support you on your journey to a healthier, fitter life. As always, I appreciate your feedback and suggestions. Let me know what topics you’d like me to cover in future issues by replying to this email.

Want to share DK Does Midlife via text, social media, or email? Just copy and paste this link: https://dkdml.beehiiv.com

For additional content, follow me on Instagram here

Be well,

Dave

Please note: This newsletter is designed for informational purposes only and should not be taken as professional medical advice. Always consult with a healthcare provider for advice tailored to your health and fitness needs.