In this episode 23 protocols
▶ 26:59 Take A Period Of Abstinence From Alcohol Behaviors “Fortunately, it is reversible. So in animals or humans that undertake a period of abstinence of anywhere from two to six months, these neural circuits return to normal.” ▷ 28:50 Eat A Mixed Meal Before Or While Drinking Alcohol Behaviors “If you eat something prior to drinking alcohol or while ingesting alcohol, it will slow the absorption of alcohol into the bloodstream. In other words, you won't feel as drunk as fast.” ▷ 29:02 Eat a Mixed Meal Before or While Drinking Alcohol Diet “For many of you, this probably comes as no surprise, in particular if that meal includes carbohydrates, fats, and proteins.” ▷ 50:38 Delay Alcohol Initiation Until Legal Drinking Age Or Later Behaviors “People who take their first sip of alcohol later, 15, 16, or one would hope even later... But people who, for instance, drink only once they reach legal age of drinking, which in the US, I believe in every state is 21 years old, if they take their first drink at 21, the probability that they'll go on to develop full-blown alcohol dependence or alcohol use disorder, as it's called, AUD, is very low.” ▷ 1:00:12 Consume Low-Sugar Fermented Foods Diet “How does one do that? Well, I've talked before about this on the podcast, but studies done by colleagues of mine at Stanford, Justin Sonnenberg, who's been on this podcast as a guest, an amazing episode, all about the gut microbiome and his collaborator, Chris Garner, also at Stanford School of Medicine, have explored.” ▷ 1:03:12 Support The Gut Microbiome Behaviors “Well, certainly focusing a bit on the gut microbiome ought to be useful.” ▷ 1:03:17 Reduce Or Stop Alcohol Gradually Or Completely Behaviors “The other thing I should mention is as people wean themselves off alcohol, even if they're not full-blown alcoholics or have alcohol use disorder, they should understand that they're doing it with a love-hate relationship.” ▷ 1:03:57 Use Non-Alcohol Stress And Anxiety Management Tools Behaviors “It's got a ton of behavioral, nutritional, supplementation-based, exercise-based... Those tools are going to be very useful in trying to clamp or control your stress.” ▷ 1:06:57 Avoid Using Alcohol To Fall Asleep Behaviors “So for those of you that are drinking a glass or two of wine or having a hard liquor drink or a beer in order to fall asleep, the sleep you're getting is simply not high quality sleep, or certainly not as high quality as the sleep you'd be getting if you did not have alcohol in your system.” ▷ 1:08:12 Probiotics Supplements “One could imagine, again, could imagine, and there is some evidence starting to support this, that, again, ingesting low-sugar fermented foods or maybe in prebiotic or probiotics to support the gut microbiome might assist in some of the gut-related malaise associated with hangover.” ▷ 1:08:12 Prebiotics Supplements “One could imagine, again, could imagine, and there is some evidence starting to support this, that, again, ingesting low-sugar fermented foods or maybe in prebiotic or probiotics to support the gut microbiome might assist in some of the gut-related malaise associated with hangover.” ▷ 1:09:55 Avoid Non-Steroidal Anti-Inflammatories For Hangover Without Careful Consideration Behaviors “I should mention, there's a lot of literature coming out that some of these non-steroid anti-inflammatory drugs are not good for us for a number of different reasons, the way they impact the liver, the way they impact the immune system, and no surprise, the way they impact the gut microbiome.” ▷ 1:12:00 Do Not Use More Alcohol To Treat A Hangover Behaviors “So do not ingest more alcohol simply to try and recover from a hangover. I know many people have tried that one before, but that's a terrible idea.” ▷ 1:13:59 Deliberate Cold Exposure Behaviors “Please don't do that. But also if it's a very cold water, your core body temperature is going to drop even further.” ▷ 1:15:13 Cold Body Of Water Tools “And certainly getting into an ice bath or getting into a cold shower, or any kind of cold body of water, provided you can do that safely, that will sharply increase your adrenaline.” ▷ 1:17:44 Consume Electrolytes Around and After Drinking Diet “So making sure that you have enough sodium, potassium, and magnesium, so-called electrolytes, is going to be important for proper brain function, bodily organ function.” ▷ 1:18:25 Hydrate Aggressively Before And During Alcohol Consumption Behaviors “Having your electrolytes at the proper levels before you drink is ideal.” ▷ 1:20:43 Be Thoughtful About Which Alcohol You Consume Behaviors “However, there are some additional things that one can do for relieving hangover. And one of them is to be very thoughtful about what sorts of alcohol one consumes.” ▷ 1:23:09 Choose Lower-Congener Alcohols To Reduce Hangover Risk Diet “What you find is that what scales from ethanol diluted in orange juice, to beer, to vodka, to gin... to brandy at the peak... what's increasing are congeners within those drinks.” ▷ 1:45:03 Consume Adequate Folate and B Vitamins, Especially B12 Diet “And the two things are consumption of folate and other B vitamins, especially B12. You know, the consumption of folate and B12 has been shown to decrease cancer risk in people that ingest alcohol, but not completely offset it.” ▷ 1:47:04 Avoid Alcohol During Pregnancy Behaviors “People who are pregnant should absolutely not consume alcohol.” ▷ 1:47:54 Avoid Alcohol During Pregnancy Diet “They'll say, well, champagne is safe for a pregnant mother to drink, but beer is not. That is absolutely categorically false.” ▷ 1:54:59 Avoid Drinking Too Much Alcohol If Optimizing Testosterone-To-Estrogen Ratio Behaviors “I think if you're somebody who's trying to optimize your testosterone to estrogen ratio, regardless of whether or not you're male or female, well then most certainly you're going to want to avoid drinking too much alcohol.”