Why Andrew Huberman Says Alcohol Is Bad for You

Neuroscientist Andrew Huberman once received a valuable piece of career advice: "Don't over-engage in any controversy unless you're willing to stake your entire reputation on it. Instead, stay focused on discovering new things and creating—otherwise, you risk being known only for the controversy with no way back."

However, Huberman believes that some topics demand a firm, no-exceptions stance—and he's living proof of this principle. For him, that topic is alcohol. Despite confusing headlines about potential "benefits," Huberman is clear: alcohol is harmful. Let's explore why.

Who Is Andrew Huberman?

Andrew Huberman is a neuroscientist and tenured professor in the Department of Neurobiology at Stanford School of Medicine. With over two decades of research in brain development and neuroplasticity—the brain's ability to form new connections and rewire itself—he knows his subject inside and out.

Through his Huberman Lab Podcast, he makes complex neuroscience accessible and relevant to everyday life. While he covers topics from music to sleep, he has become a leading voice on alcohol's effects on the body and mind.

Andrew Huberman: "Alcohol Is a Known Toxin"

Huberman explains that while alcohol has been used medicinally and as a cleaning agent, most people consume it to alter their internal state. The core issue? It's toxic. Alcohol kills bacteria effectively—which is why it's used in sanitizers and cleaners—and it doesn't become gentler inside our bodies.

As Huberman states, "When you drink alcohol, it can pass into all the cells and tissues of your body... This ability to infiltrate so many organs and cells so easily is what explains its damaging effects."

Alcohol's Impact on Your Body and Brain

In his podcast episode "What Alcohol Does to Your Body, Brain, and Health," Huberman breaks down alcohol's widespread harm. Here are the key points:

• The Dangers of Acetaldehyde: When your body metabolizes alcohol, it produces acetaldehyde—a potent toxin that damages and kills cells indiscriminately. Huberman describes this as converting one poison into an even worse one inside you.
• Alcohol and the Brain: Even moderate drinking changes brain circuits, reducing "top-down" inhibition and increasing impulsivity. Huberman notes that many feelings associated with being tipsy are actually due to cellular damage. The good news? These changes are reversible within 2–6 months of quitting.
• Gut Microbiome Disruption: Alcohol disrupts the gut-brain-liver axis, harming beneficial gut bacteria and promoting inflammation. This can lead to "leaky gut," where toxins enter the bloodstream, and inflammatory signals reach the brain.
• Metabolism and Weight Gain: Alcohol provides empty calories with no nutritional value. It slows the metabolism of other foods, making it easier to store fat from snacks consumed while drinking.
• Increased Cancer Risk: Huberman highlights that alcohol raises cancer risk, especially for breast cancer. Even one drink per day can increase chances by 4–13%. The toxic effects of acetaldehyde damage DNA and weaken the immune system's ability to fight harmful cells.

Huberman's Healthy Tips

Huberman offers hopeful, practical advice for those looking to improve their health:

• Cut back on alcohol: Aim for minimal or no alcohol intake. Focus on the benefits like clearer thinking, better sleep, and a stronger immune system.
• Tap into neuroplasticity: Your brain can recover. Within months of reducing alcohol, mental fog typically lifts as neural circuits normalize.
• Support your gut: Eat fiber-rich fruits and vegetables, and include fermented foods (2–4 servings daily) to improve gut health and reduce inflammation.
• Consider folate and B vitamins: These may help lower cancer risk and support brain health. Always consult your doctor before starting supplements.
• Manage stress: Chronic stress increases inflammation. Practices like yoga or meditation can protect your brain and overall well-being.

Your Personal Health Experiment

Reducing alcohol doesn't have to feel like a chore. Treat it as a positive experiment—try a sober month like Dry January or Sober October and notice the changes. The benefits often inspire lasting habits. Quitemate is available to support you on this journey!