146. Your Body is BEGGING You to Know This About Alcohol!

Many people reach for a glass of wine or beer to unwind, but rarely consider the silent damage happening inside their bodies. Alcohol isn’t just a social ritual, it’s one of the top five causes of chronic disease worldwide. In this episode, I’ll break down the risks of alcohol consumption, both short-term and long-term. When you eliminate alcohol, you’ll experience remarkable transformations like, reduced liver inflammation, improved sleep quality, enhanced mental clarity, and significantly lower cancer risk. Start small. Small changes lead to profound health transformations! Join the Ultimate Human VIP community and gain exclusive access to Gary Brecka's proven wellness protocols today!: https://bit.ly/4ai0Xwg Thank you to our partners: H2TABS - USE CODE “ULTIMATE10” FOR 10% OFF: https://bit.ly/4hMNdgg BODYHEALTH - USE CODE “ULTIMATE20” FOR 20% OFF: http://bit.ly/4e5IjsV BAJA GOLD - USE CODE "ULTIMATE10" FOR 10% OFF: https://bit.ly/3WSBqUa EIGHT SLEEP - SAVE $350 ON THE POD 4 ULTRA WITH CODE “GARY”: https://bit.ly/3WkLd6E STRENGTH TRAINING EQUIPMENT - THE ULTIMATE HUMAN: https://bit.ly/3zYwtSl COLD LIFE - THE ULTIMATE HUMAN PLUNGE: https://bit.ly/4eULUKp WHOOP - GET 1 FREE MONTH WHEN YOU JOIN!: https://bit.ly/3VQ0nzW MASA CHIPS - GET 20% OFF YOUR FIRST ORDER: https://bit.ly/40LVY4y VANDY - USE CODE “ULTIMATE20” FOR 20% OFF: https://bit.ly/49Qr7WE PARKER PASTURES - PREMIUM GRASS-FED MEATS: https://bit.ly/4hHcbhc AION - USE CODE “ULTIMATE10” FOR 10% OFF: https://bit.ly/4h6KHAD HAPBEE - FEEL BETTER & PERFORM AT YOUR BEST: https://bit.ly/4a6glfo CARAWAY - USE CODE “ULTIMATE10” FOR 10% OFF: https://bit.ly/3Q1VmkC Watch the “Ultimate Human Podcast” every Tuesday & Thursday at 9AM EST: YouTube: https://bit.ly/3RPQYX8 Podcasts: https://bit.ly/3RQftU0 Connect with Gary Brecka: Instagram: https://bit.ly/3RPpnFs TikTok: https://bit.ly/4coJ8fo X.com: https://bit.ly/3Opc8tf Facebook: https://bit.ly/464VA1H LinkedIn: https://bit.ly/4hH7Ri2 Website: https://bit.ly/4eLDbdU Merch: https://bit.ly/4aBpOM1 Newsletter: https://bit.ly/47ejrws Ask Gary: https://bit.ly/3PEAJuG Timestamps: 00:00 Intro 01:14 Alcohol is One of the Top 5 Causes of Chronic Disease 02:05 Immediate Effects of Alcohol 02:54 Long-Term Consequences of Alcohol 04:06 Alcohol Disrupting Sleep and Cognitive Function 05:12 Social Pressure on Drinking Alcohol 06:00 Benefits of Eliminating Alcohol 06:47 Actionable Steps to Cut Out Alcohol Intake 08:21 My Challenge to You This Week! Disclaimer: This podcast is for informational purposes only and does not provide medical advice. It is not intended for diagnosing or treating any health condition. Always consult a licensed healthcare professional before making health or wellness decisions. Gary Brecka is the owner of Ultimate Human, LLC which operates The Ultimate Human podcast and promotes certain third-party products used by Gary Brecka in his personal health and wellness protocols and daily life and for which Ultimate Human LLC and / or Gary Brecka directly or indirectly holds an economic interest or receives compensation. Accordingly, statements made by Gary Brecka and others (including on The Ultimate Human podcast) may be considered promotional in nature. Learn more about your ad choices. Visit megaphone.fm/adchoices

Speaker names marked ? are inferred from speaking time and the show’s known hosts — they are not voice-verified.

• 0:00Gary Brecka?

  Today, we're tackling a topic that has a huge impact on your health, one that's deeply ingrained in our social culture, yet often goes unchecked when it comes to its consequences. I'm talking about alcohol. Alcohol dehydrates you. It inhibits the production of antidiuretic hormone, which is responsible for retaining water in your body. Research conclusively shows that alcohol can reduce brain activity in areas critical for learning and for memory. Alcohol doesn't just impair your function for a day. It contributes to lasting damage to your liver, brain, and your overall health. If you're waking up feeling tired and irritable, alcohol could be a significant contributor. Over time, it can lead to chronic insomnia, worsening depression, and even sleep apnea. The challenge with reducing alcohol is often rooted

• 0:43Gary Brecka?

  in our social pressure and habits and not in foundational good health. By reducing alcohol, you're not just making a small change in your routine, you're transforming your health for the better. Let me give you a few actionable steps that will make this transition a little easier. First of all,

• 1:11Gary Brecka?

  Welcome back to the Ultimate Human Podcast. I'm your host, Gary Brecka, and today, we're tackling a topic that has a huge impact on your health, one that's deeply ingrained in our social culture, yet often goes unchecked when it comes to its consequences. I'm talking about alcohol. Did you know that alcohol is one of the top five causes of chronic disease worldwide? Well, a glass of wine or beer may seem like a harmless way to unwind. The reality is that alcohol can wreak havoc on your body in ways you might not even realize. From disrupting your sleep to increasing your risk of cancer, liver damage, and even cognitive decline, alcohol is silently undermining your health. In this episode, we'll unpack the science of alcohol's effect on your body, why eliminating alcohol can transform your health,

• 1:54Gary Brecka?

  and practical steps you can take to cut it out and reclaim your life. It's not about cutting out a fun ritual. It's about taking control of your well-being and optimizing every aspect of your health. Let's start with the immediate effects of alcohol and what they do to your body. First off, alcohol dehydrates you. It inhibits the production of antidiuretic hormone, ADH, which is responsible for retaining water in your body. Without it, you end up urinating more frequently. This is often how diuretics work, leading to dehydration. This can lead you to feeling fatigued, sluggish, and mentally foggy the next day. Mental fog is another immediate consequence. Even moderate alcohol consumption impairs cognitive

• 2:35Gary Brecka?

  function. It affects your memory, your attention, and your reaction time for up to 24 hours. Research conclusively shows that alcohol can reduce brain activity in areas critical for learning and for memory. This results in decreased productivity and mood shifts, making it harder to perform your best in both work and your daily life. But here's the thing, while immediate effects are noticeable, it's long-term consequences that are even more concerning. Alcohol doesn't just impair your function for a day, it contributes to lasting damage to your liver, brain, and your overall health. Chronic alcohol consumption leads to fatty liver, liver inflammation, and even liver cirrhosis. These conditions are major causes of liver-related

• 3:16Gary Brecka?

  deaths in Western countries. Your liver is responsible for detoxifying your body. It's one of the greatest filters that we have, and alcohol interferes with this process by converting it into something called acetaldehyde, which is a toxic substance that damages your liver, and it harms your overall metabolism. This is where it gets really alarming. Alcohol is a group one carcinogen, meaning it's directly linked to several types of cancer, including mouth, throat, liver, colon, and breast cancer. In fact, consuming just one to six drinks per week increases a woman's risk of breast cancer by 24%. In 2024, studies revealed that alcohol is the third leading risk factor for cancer behind smoking and obesity. Alcohol contributes

• 4:00Gary Brecka?

  to nearly 70,000 cancer cases in the United States every single year. Now, let's talk about one of alcohol's most insidious effects, how it disrupts your sleep and your cognitive function. If you're one of those that participated in my Whoop Sleep Study, my actual, one of my sleep challenges, you know this to be true already, because alcohol- Might make you feel drowsy at first, but it actually disrupts your sleep cycle. It reduces REM sleep, which is the restorative stage critical for memory and mood. This is where we actually take the learned behaviors from the day and we process them with our subconscious. So if you actually are taking on difficult tasks, alcohol can interrupt your absorption and affect those memories.

• 4:41Gary Brecka?

  So alcohol also decreases slow wave sleep, which is necessary for deep rest and for physical recovery. If you're waking up feeling tired and irritable, alcohol could be a significant contributor. Over time, it can lead to chronic insomnia, worsening depression, and even sleep apnea. Long-term alcohol consumption accelerates brain atrophy. This is a known fact, especially in areas related to memory and learning. Studies showed that excessive drinking increases the risk of dementia by at least 10% compared to those who drink less. So this is a serious consequence for your long-term mental health. It's easy to overlook the negative effects of alcohol because it's so embedded in our social rituals. Whether it's having a drink with friends, celebrating a milestone, or just unwinding after a long day,

• 5:26Gary Brecka?

  the media has positioned alcohol as a socially acceptable way to relax. But just because everyone else is doing it, doesn't mean it has to be in your best interest. The challenge with reducing alcohol is often rooted in our social pressure and habits and not in foundational good health. It's tough to step away from something that feels so ingrained in social events, but making that change can drastically improve your health. This is about breaking free from the cycle of using alcohol as a quick fix for stress and social bonding. And let me tell you, life without alcohol is not only possible, it's incredibly rewarding. Now let's talk about the benefits you'll experience once you eliminate alcohol from your life. The changes are real and they're backed by science. When you cut out alcohol, your liver can start to heal.

• 6:10Gary Brecka?

  Studies actually show that heavy drinkers who abstain for just two to four weeks experience significant reductions in liver inflammation and improvements in liver function. By cutting out alcohol, you drastically reduce your risk for cancers related to alcohol consumption. You also improve your chances of living a longer, healthier, happier life, free from the heavy burden of cancer risks. When you stop drinking, you'll experience improved sleep quality, longer REM cycles, and a huge increase in your daytime energy. Imagine waking up every day feeling rested, clear-headed, and ready to take on whatever comes your way. That's the power of eliminating alcohol from your life. So how do you begin cutting alcohol out of your life? Let me give you a few actionable steps that will make this transition a little easier. First of all, start small.

• 6:55Gary Brecka?

  I remember Ed Mylett sharing a video online, and I repeat this all the time. He talked about growing up as a young boy, and his father was recovering from alcoholism. And he asked his father, he said, "Dad, do you think you're ever going to drink again?" And his father said, "I don't know, son, but I know I'm not going to drink for one more day." And it's all about starting small. If you're used to drinking regularly, start off by reducing your alcohol intake. Try eliminating it one day a week, and then gradually increase the number of alcohol-free days. Track your progress, and be kind to yourself as you make these changes. You can also set boundaries. If you're in a social situation where drinking is common, set clear boundaries for yourself. Decide in advance how much you'll drink, or if you're going to drink at all. It's easier to stick to your decision when you've already made it beforehand.

• 7:40Gary Brecka?

  And the third is you can find substitutes. There are plenty of non-alcoholic beverages available today, sparkling water with lime, non-alcoholic beers, or even mocktails. These can satisfy the craving for something refreshing without the harmful effects of alcohol. You can also shift your social activities. If you normally hang out at bars or parties, try shifting your social activities to places that don't revolve around drinking. Outdoor activities, fitness classes, or even board game nights are all amazing alternatives. Focus on your health. Remember, when you cut out alcohol, focus on the positive benefits that you're going to experience. Imagine clearer skin, more energy, better sleep, a sharper mind. By shifting your focus to these benefits, you'll find it easier to stick to your decision.

• 8:21Gary Brecka?

  This week, I challenge you to take one step towards reducing your alcohol consumption. Start by eliminating just one drink. Notice how your body responds, and pay attention to how you feel mentally and physically just by doing that. I know it's not easy, but the science is clear. Cutting out alcohol will have a profound effect on your health. You'll sleep better, you'll think more clearly. And you'll feel more energized. I promise you by reducing alcohol, you're not just making a small change in your routine. You're transforming your health for the better. Thanks for tuning into the ultimate human podcast. If you're ready to take the next step in transforming your health, I encourage you to take a hard look at your relationship with alcohol. You'll be amazed at the positive changes that follow when you take control of your body and your mind.

• 9:04Gary Brecka?

  So until next time, remember small changes equal big results. And that's just science.