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This Is What Alcohol Does to Your Brain (and why zero is better than any) Andrew D. Huberman, Ph.D. (01:25) When it comes to alcohol, do as you wish... but know what you're doing (01:54) 0-2 drinks per week? You're probably fine (02:41) A lot of the negative effects... of alcohol are due to sleep & microbiome disruptions (03:24) The amount of gray matter (neurons in the brain) thinning starts to increase as you get out past 2 drinks per week (04:08) Zero is probably better than any. You don't need to drink alcohol if you don't want to. (05:07) "To me, it's clear that if you care very much about your brain that more than 2 drinks per week on a consistent basis, probably not a good idea." (06:01) 4-7 drinks per week? There's no debate. It just isn't good for you (gray matter thinning, gut disruptions, sleep disruptions, etc.) (07:24) Once you get past 1 drink/day = higher incidence of cancers (especially in women)show more

FoundMyFitness Clips

73,407 subscribers

379,551 Aufrufe • vor 2 Jahren •via X (Twitter)

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Anya Rossi• Live Now

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8 Kommentare

Profilbild von FoundMyFitness Clips

FoundMyFitness Clipsvor 2 Jahren

BIG episode coming soon.... 🤫

Profilbild von FoundMyFitness Clips

FoundMyFitness Clipsvor 2 Jahren

Meanwhile, watch the full episode with @hubermanlab here:

Profilbild von Viking XD

Viking XDvor 2 Jahren

Very interesting. I've been a heavy drinker for 25+ years. The note says 4-7 drinks per week its not good for you. I drink 4-7 drinks per day, for the last 25 years. As of my last checkup and how I feel, I'm 100%. I've recently decided to quit at 46, mainly because I don't think it's ideal for an upcoming marathon I want to PR. Weird how some things affect people different.

Profilbild von Mike Lattier

Mike Lattiervor 2 Jahren

@hubermanlab Everyone in almost all the blue zones has wine every day.

Profilbild von baked frames

baked framesvor 2 Jahren

@hubermanlab Alcohol is one of the most dangerous drugs in the world, bar none. Be careful out there 🍻

Profilbild von Greg

Gregvor 2 Jahren

@hubermanlab We all gotta go someway.

Profilbild von Jenny Logan

Jenny Loganvor 2 Jahren

@hubermanlab just quit (for the most part), myself. I drink maybe 1-2 glasses of wine a month now and my entire world has improved. I sleep better, feel better, look better, think better. Alcohol is a toxin.

Profilbild von Diego Martínez

Diego Martínezvor 2 Jahren

@hubermanlab How do you define a drink in ml? And also a beer is not vodka or whisky

Ähnliche Videos

Andrew Huberman dropped a very direct take on alcohol. Alcohol is poison. Zero is better than any amount. If you drink, two per week should be your absolute ceiling. Beyond that, UK Brain Bank data shows measurable brain shrinkage and nerve loss with every extra drink. We love the idea of “moderate is fine,” but the brain imaging data is getting harder to ignore. Every extra glass quietly chips away at your brain over time. Do you think two drinks a week is realistic, or is zero the smarter long-term move?

Andrew Huberman dropped a very direct take on alcohol. Alcohol is poison. Zero is better than any amount. If you drink, two per week should be your absolute ceiling. Beyond that, UK Brain Bank data shows measurable brain shrinkage and nerve loss with every extra drink. We love the idea of “moderate is fine,” but the brain imaging data is getting harder to ignore. Every extra glass quietly chips away at your brain over time. Do you think two drinks a week is realistic, or is zero the smarter long-term move?

Camus

490,885 Aufrufe • vor 3 Monaten

Zero alcohol is better than any amount. Andrew Huberman’s practical ceiling for people who aren’t dealing with alcohol use disorder: two drinks per week. Beyond that, data from the UK Brain Bank shows a measurable pattern, every extra drink per week is linked to a bit more brain atrophy and neuron loss. Large-scale imaging studies (including UK Biobank analyses) have found a dose-dependent association between higher weekly alcohol intake and reduced gray-matter volume, even at levels once considered moderate. Clear dose-response. The less, the better for the brain.

Zero alcohol is better than any amount. Andrew Huberman’s practical ceiling for people who aren’t dealing with alcohol use disorder: two drinks per week. Beyond that, data from the UK Brain Bank shows a measurable pattern, every extra drink per week is linked to a bit more brain atrophy and neuron loss. Large-scale imaging studies (including UK Biobank analyses) have found a dose-dependent association between higher weekly alcohol intake and reduced gray-matter volume, even at levels once considered moderate. Clear dose-response. The less, the better for the brain.

Camus

180,214 Aufrufe • vor 1 Monat

No alcohol is best, but if you drink, limit it to 2–3 drinks per week max. Andrew Huberman was direct: Alcohol disrupts the first half of your sleep and physical repair. The “red wine is healthy” argument doesn’t hold, you’d need to drink all day for any meaningful resveratrol benefit. Hard drugs like cocaine, amphetamines, and opioids are far worse, they flood your brain with unearned dopamine and make normal life feel flat. Large meta-analyses (including The Lancet 2018) show that no level of alcohol is risk-free. Even light drinking (1–2 drinks per week) is associated with higher all-cause mortality and increased cancer risk compared to complete abstainers.

No alcohol is best, but if you drink, limit it to 2–3 drinks per week max. Andrew Huberman was direct: Alcohol disrupts the first half of your sleep and physical repair. The “red wine is healthy” argument doesn’t hold, you’d need to drink all day for any meaningful resveratrol benefit. Hard drugs like cocaine, amphetamines, and opioids are far worse, they flood your brain with unearned dopamine and make normal life feel flat. Large meta-analyses (including The Lancet 2018) show that no level of alcohol is risk-free. Even light drinking (1–2 drinks per week) is associated with higher all-cause mortality and increased cancer risk compared to complete abstainers.

Camus

63,825 Aufrufe • vor 2 Monaten

Bill Maher once asked: “Isn’t alcohol worse than everything?” Andrew Huberman basically answered: yeah. Zero alcohol is best. If you drink, two drinks per week is roughly the upper limit before risks start climbing — higher cancer odds (especially breast cancer), worse sleep quality, and gut microbiome damage. Huberman isn’t a teetotaler. He says do what you want, but know the trade-offs. Drinking is already trending down as people realize the hidden costs. His practical advice: keep it minimal and offset any damage with morning sunlight, exercise, and solid nutrition — especially as you age when recovery matters more. It’s a sobering reality check on that casual nightly glass of wine. Where do you stand — strict limits, occasional drinks, or cutting it out entirely?

Bill Maher once asked: “Isn’t alcohol worse than everything?” Andrew Huberman basically answered: yeah. Zero alcohol is best. If you drink, two drinks per week is roughly the upper limit before risks start climbing — higher cancer odds (especially breast cancer), worse sleep quality, and gut microbiome damage. Huberman isn’t a teetotaler. He says do what you want, but know the trade-offs. Drinking is already trending down as people realize the hidden costs. His practical advice: keep it minimal and offset any damage with morning sunlight, exercise, and solid nutrition — especially as you age when recovery matters more. It’s a sobering reality check on that casual nightly glass of wine. Where do you stand — strict limits, occasional drinks, or cutting it out entirely?

Camus

1,946,930 Aufrufe • vor 5 Monaten

Andrew Huberman on Bill Maher dropped this one: “Alcohol is worse than pot.” Zero is best. For most non-alcoholics, the upper limit before you start raising cancer risk — especially breast cancer in women — is about two drinks per week. Not per night. Per week. Even moderate drinking messes with your sleep quality, wrecks your gut microbiome, and quietly raises other risks. New studies keep confirming it. Huberman’s take: If you enjoy drinking, at least know what you’re trading. Offset it with morning sunlight, exercise, and better food. We treat alcohol like harmless fun, but it might be one of the most damaging socially accepted habits we have. Many people notice significantly better sleep and daily energy after cutting back. What about you — have you changed how much you drink after seeing the latest research, or do you still think the occasional drink is basically fine?

Andrew Huberman on Bill Maher dropped this one: “Alcohol is worse than pot.” Zero is best. For most non-alcoholics, the upper limit before you start raising cancer risk — especially breast cancer in women — is about two drinks per week. Not per night. Per week. Even moderate drinking messes with your sleep quality, wrecks your gut microbiome, and quietly raises other risks. New studies keep confirming it. Huberman’s take: If you enjoy drinking, at least know what you’re trading. Offset it with morning sunlight, exercise, and better food. We treat alcohol like harmless fun, but it might be one of the most damaging socially accepted habits we have. Many people notice significantly better sleep and daily energy after cutting back. What about you — have you changed how much you drink after seeing the latest research, or do you still think the occasional drink is basically fine?

Camus

659,565 Aufrufe • vor 4 Monaten

We often hear about the negatives of drinking alcohol, but longevity physician Dr. Peter Attia says he still drinks in moderation, when social benefits outweigh the negatives. “Try to never have more than two drinks in a day. And try to never drink more than three hours before bedtime because it will negatively impact your sleep,” says Attia. “If you can limit yourself to no more than six or seven drinks a week,” he adds, “I can't tell you that it will have no negative effect on your health, but I think the effect is so small that it probably comes out in the wash.”

We often hear about the negatives of drinking alcohol, but longevity physician Dr. Peter Attia says he still drinks in moderation, when social benefits outweigh the negatives. “Try to never have more than two drinks in a day. And try to never drink more than three hours before bedtime because it will negatively impact your sleep,” says Attia. “If you can limit yourself to no more than six or seven drinks a week,” he adds, “I can't tell you that it will have no negative effect on your health, but I think the effect is so small that it probably comes out in the wash.”

60 Minutes

944,377 Aufrufe • vor 10 Monaten

How Does Alcohol Affect Your Health? A new study (PMID: 38289182) examined the effect of alcohol consumption on health & this study attempted to correct some of the issues with earlier studies. Many studies include ‘false abstainers’ which are people who do not currently drink alcohol, but used to drink a lot. In these studies, it’s common to see that light to moderate drinking appears to have a protective effect on health, but this may be because people who drink ‘no alcohol’ in these studies, many of them used to be heavy drinkers who now abstain & thus they may have underlying health issues from their previous drinking. This study attempted to isolate out TRUE abstainers from alcohol consumption as controls to compare to light/moderate/heavy drinking The takehome of this study was that low amounts of alcohol are not protective, but they also do not appear to be very detrimental either. When we say low, that was defined as between 1 drink per week & 2 drinks per day. Intakes of alcohol above this showed linear increases in mortality risk The take home is we know alcohol is not great for you. At low intakes the risk is probably pretty small, but you probably should minimize drinking as much as possible if you’d like to reduce your risk of mortality

How Does Alcohol Affect Your Health? A new study (PMID: 38289182) examined the effect of alcohol consumption on health & this study attempted to correct some of the issues with earlier studies. Many studies include ‘false abstainers’ which are people who do not currently drink alcohol, but used to drink a lot. In these studies, it’s common to see that light to moderate drinking appears to have a protective effect on health, but this may be because people who drink ‘no alcohol’ in these studies, many of them used to be heavy drinkers who now abstain & thus they may have underlying health issues from their previous drinking. This study attempted to isolate out TRUE abstainers from alcohol consumption as controls to compare to light/moderate/heavy drinking The takehome of this study was that low amounts of alcohol are not protective, but they also do not appear to be very detrimental either. When we say low, that was defined as between 1 drink per week & 2 drinks per day. Intakes of alcohol above this showed linear increases in mortality risk The take home is we know alcohol is not great for you. At low intakes the risk is probably pretty small, but you probably should minimize drinking as much as possible if you’d like to reduce your risk of mortality

Layne Norton, PhD

32,974 Aufrufe • vor 1 Jahr

How this affects the brain: "Exercise improves brain health in the long term, through the deployment of things like BDNF, through the deployment of things like osteocalcin, and on and on. But it also does so by improving your sleep." "If you're slightly sleep deprived, sure go ahead and exercise. That will actually help you offset some of the negative effects of that sleep deprivation, but you want to be careful how you exercise so you don't get sick and you don't get injured." "You don't want to get into a habit of using exercise as a way to compensate for sleep loss." "After about 10 days of not doing any training, that is no cardiovascular training, no resistance training, you start to see significant decrements in brain oxygenation levels." "Rapid eye movement sleep is the kind of king of reshaping your brain connections for the better. Just a little bit of REM deprivation will make you more emotional and will make the painful experiences of recent and distant past also more painful." "Sleep is the thing that mediates many, not all, but many of the positive effects of exercise on brain performance and long-term brain health." Andrew D. Huberman, Ph.D.

How this affects the brain: "Exercise improves brain health in the long term, through the deployment of things like BDNF, through the deployment of things like osteocalcin, and on and on. But it also does so by improving your sleep." "If you're slightly sleep deprived, sure go ahead and exercise. That will actually help you offset some of the negative effects of that sleep deprivation, but you want to be careful how you exercise so you don't get sick and you don't get injured." "You don't want to get into a habit of using exercise as a way to compensate for sleep loss." "After about 10 days of not doing any training, that is no cardiovascular training, no resistance training, you start to see significant decrements in brain oxygenation levels." "Rapid eye movement sleep is the kind of king of reshaping your brain connections for the better. Just a little bit of REM deprivation will make you more emotional and will make the painful experiences of recent and distant past also more painful." "Sleep is the thing that mediates many, not all, but many of the positive effects of exercise on brain performance and long-term brain health." Andrew D. Huberman, Ph.D.

Huberman Lab Clips

33,073 Aufrufe • vor 1 Monat

.Andy Galpin, PhD on how to know when you need a rest day: "The rule of thumb we use is three out of ten in terms of soreness. If you're more than three out of ten we're going to start asking questions. If you're higher than six out of ten we're probably not training." "HRV is much more sensitive to things like training induced overload. Any elevation in resting heart rate over more than three to five consecutive days is an indicator." "If you're really training hard and you like training hard and you just cannot force yourself to go anymore, that in itself can be a good indication that it's maybe not the day, maybe not the week." From his conversation on Andrew D. Huberman, Ph.D.

.Andy Galpin, PhD on how to know when you need a rest day: "The rule of thumb we use is three out of ten in terms of soreness. If you're more than three out of ten we're going to start asking questions. If you're higher than six out of ten we're probably not training." "HRV is much more sensitive to things like training induced overload. Any elevation in resting heart rate over more than three to five consecutive days is an indicator." "If you're really training hard and you like training hard and you just cannot force yourself to go anymore, that in itself can be a good indication that it's maybe not the day, maybe not the week." From his conversation on Andrew D. Huberman, Ph.D.

Huberman Lab Clips

107,762 Aufrufe • vor 4 Monaten

Training Volume / Intensity / Rep Range / Progressive Overload — Everything You Need To Know: (This is what will grow MOST people best) 𝗧𝗢𝗧𝗔𝗟 𝗦𝗘𝗧𝗦 𝗣𝗘𝗥 𝗪𝗘𝗘𝗞 45ish-60ish total working sets per week - If training 3x per week, this will mean 16, 17, 18ish sets per session - If training 4x per week, this will mean 13, 14, 15ish sets per session - If training 5x per week, this will mean 10, 11, 12ish sets per session 𝗧𝗢𝗧𝗔𝗟 𝗦𝗘𝗧𝗦 𝗣𝗘𝗥 𝗕𝗢𝗗𝗬 𝗣𝗔𝗥𝗧 𝗣𝗘𝗥 𝗪𝗘𝗘𝗞 - For balanced development, you’re going to want to perform 5, 6, 7, 8ish sets per body part per week - If prioritizing a muscle group, you’re going to want to perform 8, 9, 10, MAYBE 10+ sets for that body part each week - If deprioritizing a muscle group, you only need 2, 3, 4ish sets for that body part each week to maintain existing development 𝗙𝗥𝗘𝗤𝗨𝗘𝗡𝗖𝗬 In all likelihood, you will get MORE (in the way of stimulus) by splitting the work you do for a given muscle group across 2 sessions per week Splitting the work you do for a given muscle group across 3 sessions per week can work as well but the potential benefit is probably NOT that large and it diminishes the margin of safety Performing all the work you do for a given muscle group on ONE day (Bro Split Style) can work but it like has an opportunity cost associated with it 𝗧𝗢𝗧𝗔𝗟 𝗦𝗘𝗧𝗦 𝗣𝗘𝗥 𝗘𝗫𝗘𝗥𝗖𝗜𝗦𝗘 The sweet spot is generally 2-3 sets for a given exercise in a given session 1 set is fine depending on the context of the programming as a whole but you likely didn’t squeeze all the juice out of the lemon If you preform 4+ sets of a given exercise in a given session, what the fuck were you doing the first couple of sets? 𝗜𝗡𝗧𝗘𝗡𝗦𝗜𝗧𝗬 The intensity you take sets to can GREATLY IMPACT how many total sets you can perform while still allowing for adequate recovery from session to session Generally speaking, it is a good idea to leave about 1 RIR on most exercises to ensure stimulus is robust but fatigue is kept at bay There is one HUGE caveat to that however: If you do not trust your ability to accurately gauge RIR, it is better to just take your sets to 0 RIR/Failure than it is to risk sandbagging sets by leaving an incidental 2, 3, 4+ reps in the tank…just know you will not be able to generate as high a net stimulus throughout the week if you live in this intensity range 𝗥𝗲𝗽 𝗥𝗮𝗻𝗴𝗲/𝗣𝗿𝗼𝗴𝗿𝗲𝘀𝘀𝗶𝘃𝗲 𝗢𝘃𝗲𝗿𝗹𝗼𝗮𝗱 Pick a weight you can do for 5-6ish reps with GOOD-GREAT technique @ the prescribed RIR (should be 0-2 RIR) Once you can hit 7, 8, 9, 10ish reps with the same GOOD-GREAT technique @ the prescribed RIR, increase the load You can weight select on a SET BY SET BASIS — this means in theory some of your sets could be heavier/lighter than others (assuming you’re doing multiple sets of a given exercise on a given day)

Training Volume / Intensity / Rep Range / Progressive Overload — Everything You Need To Know: (This is what will grow MOST people best) 𝗧𝗢𝗧𝗔𝗟 𝗦𝗘𝗧𝗦 𝗣𝗘𝗥 𝗪𝗘𝗘𝗞 45ish-60ish total working sets per week - If training 3x per week, this will mean 16, 17, 18ish sets per session - If training 4x per week, this will mean 13, 14, 15ish sets per session - If training 5x per week, this will mean 10, 11, 12ish sets per session 𝗧𝗢𝗧𝗔𝗟 𝗦𝗘𝗧𝗦 𝗣𝗘𝗥 𝗕𝗢𝗗𝗬 𝗣𝗔𝗥𝗧 𝗣𝗘𝗥 𝗪𝗘𝗘𝗞 - For balanced development, you’re going to want to perform 5, 6, 7, 8ish sets per body part per week - If prioritizing a muscle group, you’re going to want to perform 8, 9, 10, MAYBE 10+ sets for that body part each week - If deprioritizing a muscle group, you only need 2, 3, 4ish sets for that body part each week to maintain existing development 𝗙𝗥𝗘𝗤𝗨𝗘𝗡𝗖𝗬 In all likelihood, you will get MORE (in the way of stimulus) by splitting the work you do for a given muscle group across 2 sessions per week Splitting the work you do for a given muscle group across 3 sessions per week can work as well but the potential benefit is probably NOT that large and it diminishes the margin of safety Performing all the work you do for a given muscle group on ONE day (Bro Split Style) can work but it like has an opportunity cost associated with it 𝗧𝗢𝗧𝗔𝗟 𝗦𝗘𝗧𝗦 𝗣𝗘𝗥 𝗘𝗫𝗘𝗥𝗖𝗜𝗦𝗘 The sweet spot is generally 2-3 sets for a given exercise in a given session 1 set is fine depending on the context of the programming as a whole but you likely didn’t squeeze all the juice out of the lemon If you preform 4+ sets of a given exercise in a given session, what the fuck were you doing the first couple of sets? 𝗜𝗡𝗧𝗘𝗡𝗦𝗜𝗧𝗬 The intensity you take sets to can GREATLY IMPACT how many total sets you can perform while still allowing for adequate recovery from session to session Generally speaking, it is a good idea to leave about 1 RIR on most exercises to ensure stimulus is robust but fatigue is kept at bay There is one HUGE caveat to that however: If you do not trust your ability to accurately gauge RIR, it is better to just take your sets to 0 RIR/Failure than it is to risk sandbagging sets by leaving an incidental 2, 3, 4+ reps in the tank…just know you will not be able to generate as high a net stimulus throughout the week if you live in this intensity range 𝗥𝗲𝗽 𝗥𝗮𝗻𝗴𝗲/𝗣𝗿𝗼𝗴𝗿𝗲𝘀𝘀𝗶𝘃𝗲 𝗢𝘃𝗲𝗿𝗹𝗼𝗮𝗱 Pick a weight you can do for 5-6ish reps with GOOD-GREAT technique @ the prescribed RIR (should be 0-2 RIR) Once you can hit 7, 8, 9, 10ish reps with the same GOOD-GREAT technique @ the prescribed RIR, increase the load You can weight select on a SET BY SET BASIS — this means in theory some of your sets could be heavier/lighter than others (assuming you’re doing multiple sets of a given exercise on a given day)

Dean Turner

18,116 Aufrufe • vor 7 Monaten

Never normalize alcohol use on social media. It can trigger persons trying to quit the habit or those who are abstinent get back on the destructive path. Look at this guy as an example. He is everything a human being must not be. He has a huge following on Instagram and this video has been watched by more than 100K people. He calls himself "Ashdin Doctor." People may think he is actually a Doctor, but "Doctor" is his surname. He has a Bachelors degree in Arts and Masters in Marketing Management. But here he is, advising people how to drink alcohol the right way. This video is utter garbage. His advice is targeted at preventing "dehydration" due to alcohol consumption. Dehydration is NOT the ONLY issue with alcohol consumption. Here are real issues with alcohol use whether or not, you choose to drink more water in between. 1. Alcohol use has been consistently linked to an increased risk of cancer. The type of alcohol - beer, wine, vodka or rum, does not change this risk. Even those who consume one drink per day have an increased risk. Even low dose of alcohol over short and long periods increases risk of terrible cancers. Cancers of the head & neck, esophagus (food pipe), liver, breast and colon/rectum are strongly linked to alcohol use. & & 2. Even occassional or low dose alcohol use such as one to two drin ks a day or few drinks in a week reduces the brain volume. Drinking one to two alcohol drinks a day increases brain aging: it "ages" the brain faster, by 2 years. If it is two to three drinks a day, then the brain changes are equivalent to brain shrinking and aging faster by three and half years. & 3. Even low/modest alcohol use reduces fertility in women and men. Lower chances of getting pregnant and the risk for reduced live births in women and due to fertility issues in men has been strongly linked to alcohol use - low doses and worsens with modest increments. & 4. Alcohol use is associated with male to female partner violence, perpetration and victimization of violence and early-childhood trauma & & 5. That low dose/modest daily alcohol use improves survival or increases life expectancy has been swept away into the garbage with a recent high powered metanalysis paper. No level of alcohol use is beneficial for human health. And recent studies show that increasing level of alcohol kills women more than men for the same dose and duration of use. Look for credible sources for healthcare information. Develop a critical thinking to filter medical/healthcare information for your benefit. A normal person would never make a video on how to drink alcohol. Alcohol is a known poison. A person may have many followers and well-edited videos and click-bait titles. But remember, they have nothing to lose if YOU get into harms way. The best part is, Ashdin Doctor, the Instagram influencer is a "Habit Coach" (FFS) and has written a children's book, titled The "Book of Good Habits For Kids" - but here he is, advising his followers how to drink alcohol better. There is some real cognitive dissonance happening and people must learn to spot such fakes on social media. IVM Podcasts should grow a brain before they host such unintelligent life forms on your platform. Stay informed and stay safe.

Never normalize alcohol use on social media. It can trigger persons trying to quit the habit or those who are abstinent get back on the destructive path. Look at this guy as an example. He is everything a human being must not be. He has a huge following on Instagram and this video has been watched by more than 100K people. He calls himself "Ashdin Doctor." People may think he is actually a Doctor, but "Doctor" is his surname. He has a Bachelors degree in Arts and Masters in Marketing Management. But here he is, advising people how to drink alcohol the right way. This video is utter garbage. His advice is targeted at preventing "dehydration" due to alcohol consumption. Dehydration is NOT the ONLY issue with alcohol consumption. Here are real issues with alcohol use whether or not, you choose to drink more water in between. 1. Alcohol use has been consistently linked to an increased risk of cancer. The type of alcohol - beer, wine, vodka or rum, does not change this risk. Even those who consume one drink per day have an increased risk. Even low dose of alcohol over short and long periods increases risk of terrible cancers. Cancers of the head & neck, esophagus (food pipe), liver, breast and colon/rectum are strongly linked to alcohol use. & & 2. Even occassional or low dose alcohol use such as one to two drin ks a day or few drinks in a week reduces the brain volume. Drinking one to two alcohol drinks a day increases brain aging: it "ages" the brain faster, by 2 years. If it is two to three drinks a day, then the brain changes are equivalent to brain shrinking and aging faster by three and half years. & 3. Even low/modest alcohol use reduces fertility in women and men. Lower chances of getting pregnant and the risk for reduced live births in women and due to fertility issues in men has been strongly linked to alcohol use - low doses and worsens with modest increments. & 4. Alcohol use is associated with male to female partner violence, perpetration and victimization of violence and early-childhood trauma & & 5. That low dose/modest daily alcohol use improves survival or increases life expectancy has been swept away into the garbage with a recent high powered metanalysis paper. No level of alcohol use is beneficial for human health. And recent studies show that increasing level of alcohol kills women more than men for the same dose and duration of use. Look for credible sources for healthcare information. Develop a critical thinking to filter medical/healthcare information for your benefit. A normal person would never make a video on how to drink alcohol. Alcohol is a known poison. A person may have many followers and well-edited videos and click-bait titles. But remember, they have nothing to lose if YOU get into harms way. The best part is, Ashdin Doctor, the Instagram influencer is a "Habit Coach" (FFS) and has written a children's book, titled The "Book of Good Habits For Kids" - but here he is, advising his followers how to drink alcohol better. There is some real cognitive dissonance happening and people must learn to spot such fakes on social media. IVM Podcasts should grow a brain before they host such unintelligent life forms on your platform. Stay informed and stay safe.

TheLiverDoc™

187,090 Aufrufe • vor 3 Jahren

Would you curb your beer consumption if the Biden WH recommends you do so? Ted Cruz and Fox News have just had their "Tan Suit" moment with Joe Biden. They are now fear-mongering that Joe Biden is going to cut your beer off at just 2 beers per week. This is because George Koob, the director for the National Institute on Alcohol Abuse and Alcoholism, said that the US recommendations for alcohol consumption might move closer to Canada’s recommendations which are two or less drinks a week. No one is going to tell anyone they can't have more than this. It's just a recommendation. Calm down!

Would you curb your beer consumption if the Biden WH recommends you do so? Ted Cruz and Fox News have just had their "Tan Suit" moment with Joe Biden. They are now fear-mongering that Joe Biden is going to cut your beer off at just 2 beers per week. This is because George Koob, the director for the National Institute on Alcohol Abuse and Alcoholism, said that the US recommendations for alcohol consumption might move closer to Canada’s recommendations which are two or less drinks a week. No one is going to tell anyone they can't have more than this. It's just a recommendation. Calm down!

Ed Krassenstein

5,958,586 Aufrufe • vor 3 Jahren

If you do 1, 2, 3 PROPER sets for a given muscle group per week…it’s probably not going to grow If you do 4, 5, 6, 7 PROPER sets for a given muscle group per week…it’s probably going to grow at a solid rate If you do 8, 9, 10+ PROPER sets for a given muscle group per week…it’s probably going to grow as fast as possible Trouble is, you cannot prescribe 8, 9, 10 sets for EVERY muscle group because there is a cap on the TOTAL amount of work you can do Thus, you can opt to program for balanced development all at once OR you can prioritize/deprioritize muscle groups for a period and then shift that over time

If you do 1, 2, 3 PROPER sets for a given muscle group per week…it’s probably not going to grow If you do 4, 5, 6, 7 PROPER sets for a given muscle group per week…it’s probably going to grow at a solid rate If you do 8, 9, 10+ PROPER sets for a given muscle group per week…it’s probably going to grow as fast as possible Trouble is, you cannot prescribe 8, 9, 10 sets for EVERY muscle group because there is a cap on the TOTAL amount of work you can do Thus, you can opt to program for balanced development all at once OR you can prioritize/deprioritize muscle groups for a period and then shift that over time

Dean Turner

79,750 Aufrufe • vor 1 Monat

If you do 2, 3, 4 PROPER sets for a given muscle group per week, it’s probably not going to grow If you do 5, 6, 7 PROPER sets for a given muscle group per week, it’s probably going to grow at a solid rate If you do 8, 9, 10 PROPER sets for a given muscle group per week, it’s probably going to grow as fast as possible Trouble is, you cannot prescribe 8, 9, 10 sets for EVERY muscle group because there is a cap on the TOTAL amount of work you can do Thus, you can opt to program for balanced development all at once OR you can prioritize/deprioritize muscle groups for a period and then shift that over time

If you do 2, 3, 4 PROPER sets for a given muscle group per week, it’s probably not going to grow If you do 5, 6, 7 PROPER sets for a given muscle group per week, it’s probably going to grow at a solid rate If you do 8, 9, 10 PROPER sets for a given muscle group per week, it’s probably going to grow as fast as possible Trouble is, you cannot prescribe 8, 9, 10 sets for EVERY muscle group because there is a cap on the TOTAL amount of work you can do Thus, you can opt to program for balanced development all at once OR you can prioritize/deprioritize muscle groups for a period and then shift that over time

Dean Turner

115,507 Aufrufe • vor 4 Monaten

Training Volume — Everything You Need To Know: (This can provide you with a great STARTING POINT…from there, use trial & error to refine your programming over time) 𝗧𝗢𝗧𝗔𝗟 𝗦𝗘𝗧𝗦 𝗣𝗘𝗥 𝗪𝗘𝗘𝗞 45ish-60ish total working sets per week - If training 3x per week, this will mean 16, 17, 18ish sets per session - If training 4x per week, this will mean 13, 14, 15ish sets per session - If training 5x per week, this will mean 10, 11, 12ish sets per session 𝗧𝗢𝗧𝗔𝗟 𝗦𝗘𝗧𝗦 𝗣𝗘𝗥 𝗕𝗢𝗗𝗬 𝗣𝗔𝗥𝗧 𝗣𝗘𝗥 𝗪𝗘𝗘𝗞 - For balanced development, you’re going to want to perform 5, 6, 7, 8ish sets per body part per week - If prioritizing a muscle group, you’re going to want to perform 8, 9, 10, MAYBE 10+ sets for that body part each week - If deprioritizing a muscle group, you only need 2, 3, 4ish sets for that body part each week to maintain existing development 𝗙𝗥𝗘𝗤𝗨𝗘𝗡𝗖𝗬 In all likelihood, you will get MORE (in the way of stimulus) by splitting the work you do for a given muscle group across 2 sessions per week Splitting the work you do for a given muscle group across 3 sessions per week can work as well but the potential benefit is probably NOT that large and it diminishes the margin of safety Performing all the work you do for a given muscle group on ONE day (Bro Split Style) can work but it like has an opportunity cost associated with it 𝗧𝗢𝗧𝗔𝗟 𝗦𝗘𝗧𝗦 𝗣𝗘𝗥 𝗘𝗫𝗘𝗥𝗖𝗜𝗦𝗘 The sweet spot is generally 2-3 sets for a given exercise in a given session 1 set is fine depending on the context of the programming as a whole but you likely didn’t squeeze all the juice out of the lemon If you preform 4+ sets of a given exercise in a given session, what were you doing the first couple of sets? 𝗜𝗡𝗧𝗘𝗡𝗦𝗜𝗧𝗬 The intensity you take sets to can GREATLY IMPACT how many total sets you can perform while still allowing for adequate recovery from session to session Generally speaking, it is a good idea to leave about 1 RIR on most exercises to ensure stimulus is robust but fatigue is kept at bay There is one HUGE caveat to that however: If you do not trust your ability to accurately gauge RIR, it is better to just take your sets to 0 RIR/Failure than it is to risk sandbagging sets by leaving an incidental 2, 3, 4+ reps in the tank…just know you will not be able to generate as high a net stimulus throughout the week if you live in this intensity range 𝗥𝗲𝗽 𝗥𝗮𝗻𝗴𝗲/𝗣𝗿𝗼𝗴𝗿𝗲𝘀𝘀𝗶𝘃𝗲 𝗢𝘃𝗲𝗿𝗹𝗼𝗮𝗱 Pick a weight you can do for 5-6ish reps with GOOD-GREAT technique @ the prescribed RIR (should be 0-2 RIR) Once you can hit 7, 8, 9, 10ish reps with the same GOOD-GREAT technique @ the prescribed RIR, increase the load You can weight select on a SET BY SET BASIS — this means in theory some of your sets could be heavier/lighter than others (assuming you’re doing multiple sets of a given exercise on a given day) 𝗧𝗵𝗲 𝗠𝗮𝗷𝗼𝗿 𝗠𝘂𝘀𝗰𝗹𝗲 𝗚𝗿𝗼𝘂𝗽𝘀 Chest Mid/upper back Lats Delts Bis Tris Quads Hams Calves Glutes Abs/Traps (maybe)

Training Volume — Everything You Need To Know: (This can provide you with a great STARTING POINT…from there, use trial & error to refine your programming over time) 𝗧𝗢𝗧𝗔𝗟 𝗦𝗘𝗧𝗦 𝗣𝗘𝗥 𝗪𝗘𝗘𝗞 45ish-60ish total working sets per week - If training 3x per week, this will mean 16, 17, 18ish sets per session - If training 4x per week, this will mean 13, 14, 15ish sets per session - If training 5x per week, this will mean 10, 11, 12ish sets per session 𝗧𝗢𝗧𝗔𝗟 𝗦𝗘𝗧𝗦 𝗣𝗘𝗥 𝗕𝗢𝗗𝗬 𝗣𝗔𝗥𝗧 𝗣𝗘𝗥 𝗪𝗘𝗘𝗞 - For balanced development, you’re going to want to perform 5, 6, 7, 8ish sets per body part per week - If prioritizing a muscle group, you’re going to want to perform 8, 9, 10, MAYBE 10+ sets for that body part each week - If deprioritizing a muscle group, you only need 2, 3, 4ish sets for that body part each week to maintain existing development 𝗙𝗥𝗘𝗤𝗨𝗘𝗡𝗖𝗬 In all likelihood, you will get MORE (in the way of stimulus) by splitting the work you do for a given muscle group across 2 sessions per week Splitting the work you do for a given muscle group across 3 sessions per week can work as well but the potential benefit is probably NOT that large and it diminishes the margin of safety Performing all the work you do for a given muscle group on ONE day (Bro Split Style) can work but it like has an opportunity cost associated with it 𝗧𝗢𝗧𝗔𝗟 𝗦𝗘𝗧𝗦 𝗣𝗘𝗥 𝗘𝗫𝗘𝗥𝗖𝗜𝗦𝗘 The sweet spot is generally 2-3 sets for a given exercise in a given session 1 set is fine depending on the context of the programming as a whole but you likely didn’t squeeze all the juice out of the lemon If you preform 4+ sets of a given exercise in a given session, what were you doing the first couple of sets? 𝗜𝗡𝗧𝗘𝗡𝗦𝗜𝗧𝗬 The intensity you take sets to can GREATLY IMPACT how many total sets you can perform while still allowing for adequate recovery from session to session Generally speaking, it is a good idea to leave about 1 RIR on most exercises to ensure stimulus is robust but fatigue is kept at bay There is one HUGE caveat to that however: If you do not trust your ability to accurately gauge RIR, it is better to just take your sets to 0 RIR/Failure than it is to risk sandbagging sets by leaving an incidental 2, 3, 4+ reps in the tank…just know you will not be able to generate as high a net stimulus throughout the week if you live in this intensity range 𝗥𝗲𝗽 𝗥𝗮𝗻𝗴𝗲/𝗣𝗿𝗼𝗴𝗿𝗲𝘀𝘀𝗶𝘃𝗲 𝗢𝘃𝗲𝗿𝗹𝗼𝗮𝗱 Pick a weight you can do for 5-6ish reps with GOOD-GREAT technique @ the prescribed RIR (should be 0-2 RIR) Once you can hit 7, 8, 9, 10ish reps with the same GOOD-GREAT technique @ the prescribed RIR, increase the load You can weight select on a SET BY SET BASIS — this means in theory some of your sets could be heavier/lighter than others (assuming you’re doing multiple sets of a given exercise on a given day) 𝗧𝗵𝗲 𝗠𝗮𝗷𝗼𝗿 𝗠𝘂𝘀𝗰𝗹𝗲 𝗚𝗿𝗼𝘂𝗽𝘀 Chest Mid/upper back Lats Delts Bis Tris Quads Hams Calves Glutes Abs/Traps (maybe)

Dean Turner

36,903 Aufrufe • vor 14 Tagen

Sets per muscle group: - For balanced development, you’re going to want to perform 5, 6, 7, 8ish sets per body part per week - If prioritizing a muscle group, you’re going to want to perform 8, 9, 10, MAYBE 10+ sets for that body part each week - If deprioritizing a muscle group, you only need 2, 3, 4ish sets for that body part each week to maintain existing development Obviously, if you are training a muscle group 2x per week (which you probably should be) you would just half these figures and you’d have your average per session volume — NOTE: It does not have to be a perfectly even split is spreading the work across 2 sessions

Sets per muscle group: - For balanced development, you’re going to want to perform 5, 6, 7, 8ish sets per body part per week - If prioritizing a muscle group, you’re going to want to perform 8, 9, 10, MAYBE 10+ sets for that body part each week - If deprioritizing a muscle group, you only need 2, 3, 4ish sets for that body part each week to maintain existing development Obviously, if you are training a muscle group 2x per week (which you probably should be) you would just half these figures and you’d have your average per session volume — NOTE: It does not have to be a perfectly even split is spreading the work across 2 sessions

Dean Turner

43,722 Aufrufe • vor 6 Monaten

Peter Attia's Longevity Routine This is everything Peter Attia does to optimize for longevity (01:06) Peter takes his sleep seriously. He's in bed from 10PM - 6AM, resulting in ~7.5 hours of shut-eye. He uses an Eight Sleep mattress cover. (01:57) Peter's pre-bed routine: Avoid stimulation, brush & floss before using the sauna, shower, then bed. (03:14) Peter's sleep supplement stack: Glycine, ashwagandha, magnesium l-threonate, & magnesium oxide. (03:38) Peter's diet: The #1 thing he pays attention to? Not eating junk. After that, it's all about energy balance & protein intake (40-50g, 4x/day). He also stops eating 3 hours before bed. (05:30) Peter acknowledges the pro-social benefits of alcohol. He has 0-7 drinks per week—but rarely >2 drinks in a day. He also does the drinking early (with dinner), so it doesn't interfere with sleep. (06:34) Peter's weekly exercise routine: 4 hours of zone 2, 1 VO2 max workout, 4 strength training sessions. (07:24) Longevity means nothing without mental health. Peter does 1-2 therapy sessions/week. He also journals regularly.

Peter Attia's Longevity Routine This is everything Peter Attia does to optimize for longevity (01:06) Peter takes his sleep seriously. He's in bed from 10PM - 6AM, resulting in ~7.5 hours of shut-eye. He uses an Eight Sleep mattress cover. (01:57) Peter's pre-bed routine: Avoid stimulation, brush & floss before using the sauna, shower, then bed. (03:14) Peter's sleep supplement stack: Glycine, ashwagandha, magnesium l-threonate, & magnesium oxide. (03:38) Peter's diet: The #1 thing he pays attention to? Not eating junk. After that, it's all about energy balance & protein intake (40-50g, 4x/day). He also stops eating 3 hours before bed. (05:30) Peter acknowledges the pro-social benefits of alcohol. He has 0-7 drinks per week—but rarely >2 drinks in a day. He also does the drinking early (with dinner), so it doesn't interfere with sleep. (06:34) Peter's weekly exercise routine: 4 hours of zone 2, 1 VO2 max workout, 4 strength training sessions. (07:24) Longevity means nothing without mental health. Peter does 1-2 therapy sessions/week. He also journals regularly.

FoundMyFitness Clips

426,771 Aufrufe • vor 2 Jahren

For every drink you get, the taxman takes two — and he wants to take more. It's just another tax that's out of control, the alcohol excise. We will stop the alcohol excise increases on all drinks, and completely remove all excise on drinks sold in licensed venues to give our struggling hospitality sector a boost. A round at the pub with some friends or family shouldn't send you broke. One Nation believes that you should keep more money in your pocket rather than letting Canberra have it.

For every drink you get, the taxman takes two — and he wants to take more. It's just another tax that's out of control, the alcohol excise. We will stop the alcohol excise increases on all drinks, and completely remove all excise on drinks sold in licensed venues to give our struggling hospitality sector a boost. A round at the pub with some friends or family shouldn't send you broke. One Nation believes that you should keep more money in your pocket rather than letting Canberra have it.

Malcolm Roberts 🇦🇺

209,595 Aufrufe • vor 1 Jahr