알코올이 건강과 사회 역학에 미치는 영향

### 알코올이 건강과 생산성에 미치는 영향
* 🍷 알코올 섭취와 관련된 위험성에 대한 인식이 높아지면서 일부 사람들은 건강과 생산성을 위해 **생활에서 알코올을 줄이거나 없애는 선택**을 하고 있습니다.
* 🧠 휴버만 박사는 특히 특정 암에 걸릴 위험이 높은 여성의 경우 **알코올의 건강 위험**을 이해하는 것이 중요하다고 강조합니다.
* 🎉 술은 종종 사회적 윤활유로 여겨지지만, 휴버만 박사는 **좋은 시간을 보내기 위해 술이 필요하다는 생각**에 이의를 제기하며 사교와 즐거움을 위한 다른 많은 방법이 있다고 제안합니다.
* 🌞 그는 아침 햇볕을 쬐는 것이 기분, 정신 건강, 수면에 미치는 이점을 강조하며 **전반적인 웰빙을 개선하는 간단하고 비용 효율적인 방법**이라고 제안합니다.
* 🌙 휴버만 박사는 야간의 인공 조명 노출이 일주기 리듬과 정신 건강에 미치는 영향에 대해 설명하며 이러한 영향을 완화하기 위해 **디바이스에서 적색광 모드**를 사용하는 등의 전략을 권장합니다.
* 대학 시절 가끔 폭음을 했던 일과 생산성을 위해 **금주했던 기간** 등 술에 대한 개인적인 경험을 공유합니다.
* 💊 휴버만 박사는 알코올과 실로시빈 미세 투여의 효과를 비교하면서, **후자는 종종 다음날 기분이 좋아지고 알코올의 매력에 의문**을 제기한다고 지적합니다.
* 🍹 이 대화에서는 **알코올 소비에 대한 사회적 규범, 알코올 마케팅, 음주의 의식적 측면**을 다루며 알코올 사용에 영향을 미치는 복잡한 문화적 요인을 강조합니다.

휴버만 박사의 인사이트를 통해 개인은 더 나은 건강과 생산성을 위해 알코올과의 관계를 재고할 수 있습니다.

coming back to the discussion about alcohol, which is one that you tried to interject with Berton. I think your episode that you released last year, yeah, back end of last summer, yeah. I think that really opened a lot of people's eyes to some of the risks of alcohol. I've been kind of flying the flag of it as a tool for productivity for quite a while to avoid alcohol. Yeah, that I think when you entirely or do drink at all. Uh, I've brought it back into my life now, but I did six months sober three times and then thousand days without alcohol too. Um, but yeah, I'm seeing right now a huge push back against unseen unintentional drinking. And I think that, yeah, your episode last year opened a lot of people's eyes to it. Thanks. I mean, again, I, I don't tell people what to do. I give them the facts so they can make the best decisions for them. I mean, it's very clear that unless you're an alcoholic and provided you're an adult that you know, two drinks per week.

maximum um is about the upper threshold beyond which you're going to start getting some health. That's called a warm-up in England. Yeah, so I, you know, I've never been a big drinker. I don't drink. I'm lucky that it's not something that's a strong draw for me. You know, I have friends that are recovered alcoholics, and you know, their lives are so much better as a function of being sober. But for non-alcoholics, I mean, I think everyone should just know the health risks, especially women, where the risks for breast cancer and other types of cancers are elevated so very much. And what was interesting to me about the response to that episode is that I think many people took it, the impression I got, was that many people took it as permission to finally stop drinking or drink less because they didn't enjoy drinking. And as you so beautifully put out on social media, you know, drinking is one of the few

activities that if you don't partake, people assume or accuse you of having a problem, and it's just wild. I mean, like, why would that be? And I think that I think also make once actually I was out to dinner with a colleague years ago, and I declined drinking that even. I was just talking to the visiting speaker, and um, she said, God, that's so boring. And I, well, first of all, I don't have a problem saying what's on my mind without alcohol, right? I don't have, I don't have a excessive gabic inhibition um, so I'll say what I want to say um, you know, as uh, as best I can. But you know, I think drinkers don't like people who don't drink because it takes the fun out of it for them because there is this idea that's, you know, prolific on college campuses like if everyone's drunk that somehow like the entire like vibe of the party is going to take on a new new flavor. And frankly, I remember I went to

a college UC Santa Barbara where at the time people drank a ton, a ton, discovered alcoholics. You right um, and I used to go to parties. Sometimes I look around, I'm thinking like everyone here is just blasted. Like if anything happens, drinking. Did you drink in college? Yeah, I drank in college but not that often. I had a habit, and I don't recommend this. I had a habit of going out about once a month, and I would tie one on, you know, absolutely infrequent but binge. Yeah, I never, you know, my tolerance to alcohol was always such that I would get drunk quickly and then sober up really fast. So I was drinking late into the night, um, but then I'd sober up really fast. Now, of course, we know the sleep you get after even one drink is vastly diminished. Every single person that's got a aura or a whoop strap, something is feeling you right now, um, and I think that alcohol to me, um, never felt good. I never liked it, and it was a recipe for you know, there

was a lot of fights. There was a lot of, you know, there were a lot of bad stuff happens when people are drinking too much, drunk driving, to say nothing of poor decision-making. I mean, to me, it just feels like there are so many better ways to have a good time that alcohol isn't necessary. But I do understand that it's a big part of many cultures, and I do understand that for many people, it's so part and parcel with relaxing and with festivities and with feeling comfortable and with drawing a boundary between the normal day and the rest of the day. That's interesting, there's a ritualistic aspect to it. Yeah, there's a sort of, it divides the day in an interesting way. So I'm not judgmental of it, but for me, I mean, I'll go to a party where people are drinking and just hang out. I'm perfectly good, dude. I've stood on the door of a thousand club nights in my career, right, as a club promoter, and I

can promise you for the people that are thinking I like the sound of this justification, this excuse that I don't need to drink anymore. Dr. Hubman has said that, you know, maybe it's not for you, maybe it's not as enjoyable. Nothing good happens in nightclubs after 1 in the morning. I am patient zero. I have the I Am the Doctor of late-night parties, okay? Like, that's one of my expertise. Nothing good happens in the nightclub. It's this sort of messy, sloppy fights and kissing people you shouldn't and stumbling all over the place and stuff. If you go out and you don't drink and you go home at 1 in the morning, I think you probably get to capture about 80% of the enjoyment of the event that you would have done had you have drank pre-drinks, gone out, done the whole thing. And I got a bit of push. I got quite a bit of push back from a sobriety community a few years ago. I did this

thousand days sober as a club promoter, which was, I guess, a kind of big deal in some regards for pushing the sobriety community forward. But I was never doing it because I had a problem. I was doing it because it gave me more consistency, more time, and more money to spend on things that I cared about. So, it was a productivity tool, like the Pomodoro technique, right, or going to bed on time or something. And um, they had a little bit of a problem. They had a big problem with the fact that I said there is something to the enjoyment of drinking on a night out. I think anybody that says alcohol has no role in improving the quality of a night out ever just hasn't been on enough good nights out, right? There are ways that it can improve, kind of loosens people up, can reduce their inhibitions. If you want to go and dance, you know, you're dancing at a rave or at a festival, which I think there's one

going on quite close to here. Um, if you're there, it's really great. But if alcohol wasn't so widely distributed, I think people would ask a lot more questions. It's like you can't see the wood for the trees, right? You don't question. It's such a, it's baked into the fabric of just human life. Every single time that I take a macro dose, but low of psilocybin, one where I can still function. What is, um, 75, 75 to one gram of. So that's about, it's a little less than half of the macro therapeutic dose for intractable depression, which is something like 2.2 grams or so. So you can still hold a conversation depending on what strain you've got. But every single time that I do it, without fail, a thought comes into my mind, which is why does anyone drink alcohol? Why does anybody do it? Because I'll go to bed, my HRV, my recovery is fine. The next day, maybe I'm a little bit

tired like I've had a lot of activation. I've been super energetic, very little hangover on the evening. I don't do stupid things. It makes me want to say nice things to all of my friends. My thoughts are sharper than they were before. Sometimes they're silly, but they're sharper. And then you compare it with alcohol, and it's this kind of sloppy, muddy, very un-ill. It's just I totally get what you mean when you've taken a little bit of time away from it, and you look at it in the harsh light of day. The effect that alcohol gives you just isn't that enjoyable. And it's been folded into people's lives through tradition and through just anchoring bias and continuation. Yeah, and marketing, you know, the idea that someone can quote-unquote hold their liquor is such like a... It's been made synonymous with, you know, masculine ideals. It's like, I mean, it's kind of crazy because we know it also crushes testosterone.

levels. What's interesting is that, um, you know, I forget who said this, but you know, there's a very different picture of a young drunk versus an old drunk. You know, someone who's been just drinking for too many years, it's not a pretty picture, sus. They become infantile, they become really infantile, and um, you know, again, I'm not the anti-alcohol crusader. We did, I did that episode not expecting much of a response, actually, um, that CHS just how out of uh, out of touch sometimes I can be. I think just to reiterate it, man, I think it gave people the excuse, MH. What you did is you gave people the justification, you legitimized them. It's like the best bucks tell you something that you already know. It was like they, everyone always, lots of people always had an idea, I probably shouldn't be drinking, maybe I don't enjoy it that much, maybe these aren't my friends, they're just my drinking partners, maybe I don't like the way that I feel the next day, maybe my life could be better.

if I stop drinking, there's the justification. Well, I'm happy to hear that for those folks, you know, now the information is out there. I've um, I was accused several times uh on Twitter SLX of um taking all the fun out of parties in the at least in the Bay Area. But I'll tell you, I grew up in the Bay Area. The good parties ended a long time ago, but they still exist, you know. I mean, I think there, you know, and when I say other ways to have fun, I don't mean like, Oh, everyone should sit around and do math or read Neuroscience, although for me that's fun um, you know. I think, I think in a broader sense, I think there's a shi nowadays that people really think about, you know, how to engage socially in ways that are interesting. I mean, perhaps it's a again a sampling bias because of the topics that I cover and who talks to me, but like in the Bay Area, there are these Russian Bas. In New York, there's spy 88, by the way, they don't pay me a

say this by I like to go this uh Russian B down in Wall Street. You go there and you know got hot saunas and cold plunge and people are you know young people are there enjoying themselves and they actually serve alcohol so they'll have sometimes they'll do like little gimlets of vodka or something there and so you know people sometimes that's part of the tradition the most Russian thing that I can think of shot of vodka whilst hot right so that and you know and they've got theories as to how that can help and listen I think some of those traditions can really be wonderful but you know people are starting to combine socializing with health promoting protocols and you know going out and eating good food together like eating really wonderful food um with the social component the you know I I'll go into the grave talking about getting morning sunlight something that maybe we should talk a little bit more about and people like roll their eyes I'll just say there's this incredible study now just out in nature um mental health published

about 80 that has 85,000 85,000 subjects showing that the ratio of getting a lot of sunlight during the day to getting minimal artificial light exposure at night. It really sets the tone of your overall system and is associated with brain and body. That is associated with better mental health outcomes across the board and the inverse, right? If you're getting too much artificial light at night or not enough sunlight or both, is associated with everything bad. Elevate depression, anxiety, etc. Now, I do believe people should get out and have a good time. Don't avoid the bright lights of a city or a club. Have a great time like dancing, socializing. Those are great reasons to stay up too late and get minimal sleep or sleep in the next day. Great reasons. So, every once in a while, sure, 20% of your life, you're going to do that. And probably some percentage of time is also going to be raising kids, so you're up because you have to to keep them alive, which is important to

our species. So, thank you. But I think people, you know, forget that yes, you can go outside and get morning sunlight, which I highly recommend people do that, as most people know. But I mean, so many benefits on mood and mental health and improved sleep that just, and it's completely zero cost, you know. But I often get accused of, okay, well, but what if you have kids? Like, how do you do this? Well, you take the kids with you because guess what? They need it too. You take them outside, you eat breakfast outside, or at least facing a window indoors. It's not going to be as good as having the window open or being outdoors, but even if the sun's on the other side of your apartment building, I mean, these things have an outsized positive effect on health. And I'll wager both upper limbs anyway, uh, that many, many, many of the mental health issues that we see nowadays in young people and in adults is the consequence of disrupted circadian rhythms because of a lot of time in a

two-dimensional screen space, which I'm not condemning. I spend time on and put out most of my content on social media and YouTube, Apple, Spotify, right? Um, and in addition to that, the lights are too bright at night, and they're not getting enough sunlight during the day. An important thing to understand about our circadian health, you know, circadian system in health, is that throughout the morning and throughout the day, your eyes are less sensitive to light, and you need more of it in order to get what you need, okay, broadly speaking. And at night, your eyes are far more sensitive to artificial lighting, and you need far less of it in order to disrupt your circadian system in bad ways, disrupt your mental health. Now, does that mean you have to walk around with sunglasses at night and, you know, dim all the lights in your house? Well, no, but you could afford to dim them a little bit. Um, you could afford to switch to the red light function on your phone. There's actually a triple-click red light function on every phone that um

maybe I'll pass the throughput of what to do to your phone. It's which allows you to flexibility functions on iPhone. Mine goes to grayscale when I do that. Yeah, you can. Yeah, so you can have it switch to grayscale or to purely red. You know, eliminate the blue. It's a trick that my friend Rick Rubin taught me. I was like, Oh, this is great. You know, you don't necessarily have to purchase blue-block glasses or anything like that. We'll get back to talking to Andrew in one minute, but first, I need to tell you about AG1. AG1 is a product that I've been using every single day for over three years now. Dr. Huberman himself is a massive fan because it is the most comprehensive foundational daily nutrition supplement on the market. My digestion is so much better since I've started using AG1, and I genuinely can't remember what life used to be like. But when I stopped using it, I do not like the way that my body feels since 2010.

ag1 has led the foundational nutrition revolution, continually refining their formula to create better, smarter ways to elevate your health. Ag1 is the supplement I trust to provide the support that my body needs every single day, and that's why they've been a partner for so long. If you want to take ownership of your health, it starts with ag1. You can get all of this with your first purchase: a free supply of vitamin D, five free travel packs, free pots, shakers, and that 90-day money-back guarantee by going to the link in the description below or heading to drinkag1.com/wisdom. That's drinkag1.com/wisdom. Thank you very much for tuning in. If you enjoyed that clip with Dr. Huberman, you will love the 3-hour episode that you can watch right here. Go on, press it.

“Alcohol Is Much Worse For You Than You Think” - Andrew Huberman

Bonjour I'm Chris, Host of the Modern Wisdom Podcast. Understanding the world is hard, this channel should help.

Chris Williamson

연사는 알코올의 위험성을 인정하고 금주 및 적당한 음주를 위한 개인적인 여정을 공유합니다.

특히 비알코올 중독자와 여성에게 알코올의 건강 위험에 대한 사실을 제공하는 것이 중요하다는 점을 강조합니다.

발표자의 이전 알코올 관련 에피소드에 대한 반응은 많은 사람들이 술을 덜 마시거나 아예 끊을 수 있는 힘을 얻었으며, 금주에 대한 사회적 낙인에 도전하고 있다는 것을 보여주었습니다.

연사는 UC 산타바바라에서의 대학 생활을 회상하며 폭음의 만연과 그로 인한 부정적인 결과에 대해 언급합니다.

그들은 자신의 잦은 폭음 습관과 술이 그들에게 미치는 빠른 술 깨는 효과에 대해 공유합니다.

연사는 술의 문화적 중요성을 인정하면서도 즐거운 시간을 보낼 수 있는 더 좋은 방법이 있으며 술을 마시지 않고도 사교 행사를 즐길 수 있다고 강조합니다.

사회 생활에서 알코올의 역할의 복잡성

연사는 금주를 개인적인 투쟁이 아닌 생산성 도구로 여기며 천 일 동안 금주를 장려했습니다.

그들은 알코올의 광범위한 수용과 사람들의 삶에 미치는 영향에 의문을 제기하면서 사회적 환경에서 알코올의 긍정적인 효과를 인정합니다.

연사는 자신의 경험을 실로시빈과 대조하여 알코올의 부정적인 영향에 비해 긍정적인 효과를 강조하고 음주와 관련된 전통적, 문화적 연관성을 비판합니다.

알코올이 사회적 역학 관계에 미치는 영향

젊은 음주자와 노인 음주자의 차이는 현저하며, 장기 음주는 유아기적인 행동으로 이어집니다.

알코올에 대한 논의는 많은 사람들이 자신의 음주 습관을 재고할 수 있는 근거를 제공했습니다.

젊은이들이 건강을 증진하는 활동을 찾고 뜨거운 사우나나 맛있는 음식과 같은 재미와 결합하는 동시에 보드카 한 잔과 같은 전통적인 관습을 통합하는 등 사교 활동이 진화하고 있습니다.

햇빛과 인공 조명이 정신 건강에 미치는 영향

낮에는 햇빛을 충분히 받고 밤에는 인공 조명을 최소화하는 것이 정신 건강 개선에 중요합니다.

과도한 스크린 사용과 밤의 밝은 조명으로 인한 생체리듬 교란은 정신 건강 문제와 관련이 있습니다.

아침 햇빛 노출은 어린이에게도 전반적인 건강과 웰빙에 긍정적인 영향을 미칠 수 있습니다.

아이폰의 유연성 기능 및 AG1의 영향력

iPhone은 청색광을 제거하기 위해 회색조 또는 빨간색으로 전환하는 등의 유연성 기능을 제공합니다.

AG1은 3년 동안 사용자의 소화와 전반적인 건강을 개선한 종합적인 일일 영양 보충제입니다.

이 제품은 비타민 D, 여행용 팩, 셰이커를 무료로 제공하며 첫 구매 시 90일 환불 보장을 제공합니다.