Neuroscientist Andrew Huberman is known for taking a nuanced approach to controversial topics, often avoiding a hard stance even when scientific evidence leans strongly in one direction. On his podcast tour, which included stops at the Joe Rogan Experience and various comedian-hosted shows, Huberman was careful not to offend anyone. Despite this, he didn’t come across as overly agreeable or insincere.
However, there’s one issue Huberman is not shy about: alcohol.
The renowned Stanford professor has been vocal about the dangers of alcohol, even in moderate amounts. In one of his podcast episodes, he firmly stated that “alcohol is a poison.”
“Being drunk is actually a poison-induced disruption in the way that your neural circuits work.”
According to Huberman, when alcohol is consumed, it’s converted into acetaldehyde, a toxic substance that damages cells throughout the body. This toxicity affects multiple organs, including the brain, liver, and gut microbiome. Huberman pointed out that even small amounts of alcohol can have serious health consequences. Research shows that consuming just 1-2 drinks a day is linked to thinning of the brain’s cortex and an increased risk of cancers, particularly breast cancer.
“There is zero evidence that low to moderate amounts of alcohol consumption are better for health than no alcohol at all,” Huberman asserted. He added that abstaining entirely is likely the healthiest option for most people.
For those who choose to drink, Huberman shared a few tips to lessen alcohol’s harmful effects, such as eating fermented foods for gut health and taking B vitamins. However, he emphasized that these strategies can’t completely negate alcohol’s toxicity.
He also discussed alcohol’s impact on sleep, stress regulation, and hormone balance. Even small amounts can disrupt restorative sleep and raise cortisol levels, leading to more stress.
While acknowledging the social aspect of drinking, Huberman encouraged listeners to seriously weigh the documented health risks. His message was clear: alcohol, even in moderate amounts, is a toxin that harms the body at a cellular level.
That podcast episode had a profound impact on me. Throughout my 20s, I was an occasional weekend drinker. Sometimes, those nights ended with a hangover. I wasn’t aware of how damaging alcohol is, chemically speaking. As I listened to Huberman on a hike, I realized that much of my drinking was about making others comfortable. Before he even reached the middle of the episode, I had already decided to quit and see how my social circle would react.
That was two years ago. To be honest, my life hasn’t changed all that much since, but I’m still proud of my decision.
Earlier this year, an expose of Huberman’s personal life went viral. One point of criticism in the article was his stance on alcohol:
“Among his most famous episodes is one in which he declares moderate drinking decidedly unhealthy. As MacKenzie puts it, ‘I don’t think anybody or anything, including Prohibition, has ever made more people think about alcohol than Andrew Huberman.’ While he claims repeatedly that he doesn’t want to ‘demonize alcohol,’ he fails to mask his obvious disapproval of anyone who consumes alcohol in any quantity. He follows a time-restricted eating schedule.”
While some critics have portrayed Huberman’s stance on alcohol as controlling or extreme, I see it differently. His approach is about informed decision-making. He provides people with some of the available information so they can make choices aligned with their well-being. His “protocols” are suggestions, not mandates. Especially considering there’s no personal relationship involved nor am I a superfan.
Huberman’s influence extends beyond just alcohol consumption. He epitomizes the essence of biohacking – the practice of using science and self-experimentation to optimize one’s biology. Whether it’s his recommendations on sleep, exercise, or nutrition, Huberman encourages his audience to make informed choices about their health.
It’s important to note that while I’ve embraced Huberman’s stance on alcohol, I don’t follow all of his recommendations blindly. For instance, I’m not about to start taking ice baths just because Huberman does. The key is to use the information as a starting point for personal exploration and decision-making.
In the end, Andrew Huberman’s approach to alcohol—and health in general—is about informed decision-making. While his stance may seem strict or even controlling to some, it’s clear that his goal is to provide people with the best information available so they can make choices aligned with their well-being. His “protocols” are suggestions, not mandates, and whether you choose to adopt them is up to you. Biohacking is, at its core, an exploration of personal optimization, where each individual decides what works for them. For Huberman, and many others, the research suggests that when it comes to alcohol, the healthiest choice is none at all. But as with any health advice, it’s about making the choice that feels right for you.