PREVIEW Aliquot #59: How alcohol affects sleep, behavior, and cancer risk

06/20/22 • 32 min

Alcohol, one of the most used drugs worldwide, is a controversial subject. Whereas some research suggests drinking alcohol improves health, an abundance of evidence indicates that drinking alcohol also harms health. Particularly, higher alcohol intake is associated with an increased risk of many cancers. Some of the deleterious effects of drinking may be due to alcohol's effects on sleep. Although alcohol may help us feel calm and ready to sleep, it has surprising effects on REM sleep and maybe our waking behaviors too. In this Aliquot, we discuss some of the risks and surprising effects of alcohol on human health and behavior.

(00:00) Introduction
(00:57) Multiple drinks per day increases the risk of many cancers (Member Q&A segments)
(07:16) Moderate alcohol consumption reduces cognitive impairment risk, heavy drinking increases it
(08:58) Mild alcohol intake increases the likelihood of living to 90 and improves insulin sensitivity
(11:30) Alcohol dampens autoimmunity, but increases infection risk
(12:07) Take-home messages about breast cancer
(14:38) Alcohol and four other factors that reduce sleep quality (Matthew Walker segments)
(20:16) Alcohol is a sedative, but reduces sleep continuity and suppresses REM sleep

Watch the full Q&A featuring Dr. Rhonda Patrick Watch the full interview featuring Dr. Walker Watch the full interview featuring Tim Ferris

Get more Aliquots! Become a FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, biweekly Science Digest emails, and more.

Learn more and sign up at: https://www.foundmyfitness.com/aliquot

(00:00) Introduction
(00:57) Multiple drinks per day increases the risk of many cancers (Member Q&A segments)
(07:16) Moderate alcohol consumption reduces cognitive impairment risk, heavy drinking increases it
(08:58) Mild alcohol intake increases the likelihood of living to 90 and improves insulin sensitivity
(11:30) Alcohol dampens autoimmunity, but increases infection risk
(12:07) Take-home messages about breast cancer
(14:38) Alcohol and four other factors that reduce sleep quality (Matthew Walker segments)
(20:16) Alcohol is a sedative, but reduces sleep continuity and suppresses REM sleep

Watch the full Q&A featuring Dr. Rhonda Patrick Watch the full interview featuring Dr. Walker Watch the full interview featuring Tim Ferris

Get more Aliquots! Become a FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, biweekly Science Digest emails, and more.

Learn more and sign up at: https://www.foundmyfitness.com/aliquot

Previous Episode

PREVIEW Aliquot #54: Dietary and environmental factors that may impact autoimmune diseases

Autoimmune diseases such as type 1 diabetes, rheumatoid arthritis, and multiple sclerosis occur when the immune system mistakes the body's own proteins for those released by invading pathogens. The immune system has strategies for filtering these autoimmune cells out of circulation; however, this filter can malfunction due to age, genetic predisposition, disruption of the gut barrier and gut microbiota, or other environmental exposures. In this episode of the Aliquot podcast, we'll discuss autoimmunity and how childhood exposure to germs, dietary fiber intake, and fasting can build a healthy and balanced immune system.

(00:00) Introduction
(02:06) Childhood exposure to germs educates the immune system (Eran Elinav segment)
(08:51) Environment has more influence over the microbiome than genes
(12:42) The conversation between gut bacteria and the immune system (Sonnenberg segment)
(15:51) Fiber feeds friendly bacteria and attenuates immune overactivity
(19:15) Prolonged fasting resets autoimmunity (Valter Longo segment)
(22:55) Fasting is an opportunity to repair the body

Watch the full episode featuring Dr. Eran Elinav

Watch the full episode featuring Drs. Erica & Justin Sonnenburg

Watch the full episode featuring Dr. Valter Longo

Get more Aliquots! Become a FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, biweekly Science Digest emails, and more.

Learn more and sign up at: https://www.foundmyfitness.com/aliquot

Next Episode

PREVIEW Aliquot #61: How dietary fiber influences metabolic health

Dietary fiber is a broad term that refers to the non-digestible components of fruits and vegetables. Gut microbes break down certain types of fiber, releasing micronutrients trapped in the fiber matrix and producing beneficial metabolic byproducts, such as short-chain fatty acids. Fiber exerts a wide array of beneficial health effects, influencing metabolic health, and may be an important, if overlooked, component of ketogenic diets. In this Aliquot, Dr. Michael Snyder, Dr. Dominic D'Agostino, and Dr. Rhonda Patrick discuss the benefits of dietary fiber.

(00:00) Introduction
(00:44) The gut microbiome influences glucose and cholesterol regulation
(07:25) Benefits of including a variety of fibers on a ketogenic diet
(10:51) Titrating carbohydrates when beginning a ketogenic diet reduces side effects
(20:30) Eating fiber-rich foods optimizes the health benefits of a ketogenic diet

Watch the full interview featuring Dr. Snyder Watch the first full interview featuring Dr. D'Agostino Watch the second full interview featuring Dr. D'Agostino

Get more Aliquots! Become a FMF Premium member and get full access to our members-only podcast, The Aliquot, plus live Q&As with Rhonda, biweekly Science Digest emails, and more.

Learn more and sign up at: https://www.foundmyfitness.com/aliquot