Andrew Huberman’s Top 10 Tips to Limit Alcohol’s Damage

Alcohol is one of the most widely consumed substances on the planet, but it’s no secret that it’s far from healthy. If you’re someone who enjoys an occasional drink (or even a few more than that), neuroscientist Andrew Huberman has laid out actionable strategies to minimize the harm alcohol can do to your body, brain, and overall health. Whether you’re biohacking your longevity or just trying to wake up feeling better, these tips are backed by science and simple enough to implement today.

1. Set a Weekly Drink Limit

   • Limit your alcohol intake to 7 standard drinks per week max (that’s roughly 98 grams of pure alcohol).

   • A standard drink = 5 oz wine, 12 oz beer, or 1.5 oz of liquor.

   • Exceeding this threshold increases risks of liver damage, cognitive decline, and long-term health issues.

     
     

2. Aim for Alcohol-Free Days

   • Give your body time to detox by ensuring at least 3 consecutive alcohol-free days each week.

   • This helps reduce the overall toxic burden on your liver and allows it to recover.

     
     

3. Hydrate Before, During, and After Drinking

   • Dehydration worsens alcohol’s effects. Drink at least 16-20 oz of water before your first drink.

   • Sip water between alcoholic beverages to pace yourself and maintain hydration.

   • Before bed, down another 16 oz to counteract alcohol-induced dehydration.

     
     

4. Consume Food with Healthy Fats Before Drinking

   • Eat a meal with healthy fats (e.g., avocado, salmon, or olive oil) before drinking to slow alcohol absorption.

   • This can reduce the immediate impact on your blood alcohol concentration (BAC).

     
     

5. Avoid Darker Alcohols

   • Opt for clear liquors like vodka or gin instead of whiskey, rum, or red wine.

   • Darker drinks contain more congeners (toxic byproducts of fermentation) that worsen hangovers and toxicity.

     
     

6. Supplement with NAC (N-Acetylcysteine)

   • Take 500-600 mg of NAC about 30 minutes before drinking.

   • NAC boosts glutathione levels, which helps your liver break down alcohol’s toxic byproducts like acetaldehyde.

     
     

7. Take Activated Charcoal

   • Take 1,000 mg of activated charcoal before drinking to reduce alcohol absorption in your gut.

   • This is especially helpful if you’re consuming sugary cocktails or mixers.

     
     

8. Prioritize Sleep After Drinking

   • Alcohol disrupts sleep cycles, so aim to get at least 8 hours of sleep post-drinking.

   • To optimize recovery, sleep in a dark, cool room and avoid caffeine the next day.

     
     

9. Supplement with Vitamin B1 (Thiamine) and Magnesium

   • Alcohol depletes essential nutrients. Take 50-100 mg of B1 and 200-400 mg of magnesium after drinking.

   • These supplements support nerve function and help your body recover faster.

     
     

10. Practice Alcohol-Free Periods (30 Days or More)

    • Consider doing an alcohol-free month once or twice a year to reset your system.

    • This can significantly improve liver health, brain function, and energy levels.

      
      

Alcohol may be a part of your social life, but it doesn’t have to destroy your health. By following Andrew Huberman’s science-backed tips, you can enjoy occasional drinks while protecting your body and brain. Start small: pick one or two strategies to implement this week and build from there. Your future self will thank you.

Disclaimer: This post is for informational purposes only and does not replace medical advice. Always consult a qualified healthcare professional for personalized recommendations.