Sophrosyne newsletter

A Rational Approach to Alcohol Consumption

A Naïve Teenager

When I was 14, I tried alcohol for the first time.

I was staying at a buddy's house with a group of lads, and we were all enticed by the mysterious allure of alcohol at the time.

So we cracked into his mother's liquor cabinet.

Being decadent young teenagers, we didn't elect for beer or wine.

Instead, we went straight to the hard stuff - straight rum, no chaser.

Boys will be boys after all.

We must've had a measly two shots each, but we were all freaking out.

So much so that we Googled 'how much rum does it take to kill someone?'

Imagine that... thinking two shots of rum could make your heart explode.

How naïve and inexperienced we were.

But this naivety highlights an interesting point.

How come we unwittingly believed that such a small portion of alcohol could kill someone?

Because of conditioning Reader.

Alcohol has been demonized as a genuine poison that can upend someone's entire existence.

And unfortunately, it's a partially true statement.

Alcohol is absolutely destructive in some cases.

Another side anecdote before we jump in...

The father of a close friend was a severe alcoholic his whole adult life before passing.

Trust me when I say that alcohol can cataclysmically shatter someone's world - I've seen it up close.

You may know someone like this too.

So, this newsletter is directed at developing a rationale and sustainable approach to alcohol, because certain alcoholic beverages, in certain doses, under certain parameters can bring vitality and longevity to your life.

Danger, Danger.

Testosterone optimization is at the forefront of a lot of my content.

So I will start with alcohol's effect on Testosterone.

There are three glands involved in 95% of your Testosterone production; the hypothalamus, the anterior pituitary, and the gonads - this system is called the Hypothalamus-Pituitary-Gonad (HPG) Axis.

​Alcohol distorts all three glands from optimal functioning.​

Alcohol slowly suppresses Testosterone on the 'come-up', and completely tanks it at the peak in a dose-dependent manner.

Distorted Testosterone production is one of many negative health outcomes excessive alcohol consumption causes.

You'll notice I use the word excessive.

Excessive alcohol is the issue (in other words our consumption patterns), not the alcohol itself.

Furthermore, cardiovascular disease, bladder issues, stroke, liver disease, and hypogonadism are some other deleterious effects.

But, you're probably well aware of these outcomes.

So, let's highlight a concept that you may be unaware of.

​

The Fascinating Concept of Hormesis

Hormesis refers to when a small dose of an otherwise toxic substance or stressor, stimulates a beneficial adaptation for the organism.

Think heat, cold water, exercise, or oxygen restriction.

• In large and extreme doses, these stressors will destroy you.
• In small and appropriate doses, these stressors will make you harder to kill.

Alcohol is no different.

Ethanol is a compound found in alcoholic beverages, and it has a low-dose excitatory effect, contrasted with a high-dose depressive effect.​

​

Dose-Dependent Hormesis

This graph demonstrates alcohol's ability to lower cardiovascular disease with moderate consumption.

Source:https://zir.nsk.hr/islandora/object/mefst%3A997/datastream/PDF/view​

Small and appropriate doses will provide you with longevity benefits that you wouldn't otherwise get from avoiding alcohol.

But, what is a small or appropriate dose?

First, note that different people metabolize alcohol differently.

The general rule of thumb is to never exceed two glasses of something, whether it be wine or a harder liquor (I generally avoid beer).

​This paper further confirmed this point "with 1-2 drinks per day decreasing the risk of diverse diseases."

​

Not All Alcohol is Created Equal

There are many beneficial molecules, polyphenols, and antioxidants within wine - Resveratrol is one of them.

It's a popular molecule that longevity enthusiasts like Dave Asprey & Dave Sinclair promote.

It can come in supplemental form, which tends to have a hefty price tag.

But it is also present in wine - particularly red wine.

When making wine, the grapes go through a very rigid process of stress.

This deliberate tension forces the grapes to produce stress-response chemicals - a concept called xenohormesis.

So, when a human consumes these stress-response chemicals, we are in turn made stronger and healthier.

But remember, the benefits you'll experience from red wine are dose-dependent.

So, exceeding two glasses should be avoided if you're seeking longevity benefits.

Also, it should be consumed 5-7 nights per week, as opposed to random bouts of consumption.

This is how you achieve the hormetic benefits.

You can think of it as microdosing alcohol.

​

More Testosterone?

I prefaced the effects that excessive alcohol consumption has on Testosterone.

However, if consumed appropriately, there may be some positive effects on your Testosterone.

Another constituent found in red wine is Quercetin.

Quercetin has the ability to block an enzyme (UGT2B17) that binds to our Testosterone and excretes it through our urine.

Therefore, moderate red wine consumption (1-2 glasses) may free up more Testosterone.

​

Gold, Silver & Bronze Medals

Not all alcohol is created equal.

But, if there was an alcoholic podium for the 'best' types on your health it would go something like this:

• Gold: red wine
• Silver: distilled liquor (gin or vodka)
• Bronze: beer (massively estrogenic)

So, if you're a regular drinker of alcohol, opt in for a glass or two of red wine nightly.

Over time, this will provide you with the hormetic benefits of enhanced cardiovascular health and longevity.

​

Synopsis

If you've gotten this far, I thank you greatly Reader.

Hopefully, I've made it clear that alcohol itself isn't the issue - our consumption patterns are the issue.

Correctly weaving alcohol into your routine can provide health and hormetic benefits.

The rule of thumb that I'd suggest is 1-2 glasses of red wine (Pino Noir specifically) consumed 5-7 nights a week.

But, if red wine isn't your thing, you can do 1/2-1 shot of a distilled liquor instead.

Never feel guilty about consuming alcohol, so long as it's kept in check.

​

I wish you well on your journey brother.

Until next week.

And remember...

MORE life. LESS entropy.

PS, my Twitter DMs are always open if you have any questions.

Flick us a message anytime brother!

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