Fuelin Sessions Episode 27: The Science of Alcohol & Ketones: Examining Their Effects on Health and Training with Brady Holmer
Sep 18, 2025
Brady Holmer, a human performance expert and author, delves into the intricate relationship between alcohol and health. He discusses how moderate alcohol consumption can be neutral, but higher intakes pose risks. Brady shares insights on alcohol's negative effects on sleep and heart metrics, while emphasizing the role of exercise in mitigating some risks. The conversation also explores ketones, their roles in performance and recovery, and the importance of optimizing foundational health before considering supplements.
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Don’t Use Exercise As A License To Drink
- If you're exercising regularly and living healthily you may tolerate occasional drinks better, but zero alcohol is safest for heart concerns.
- Avoid increasing alcohol because exercise creates a false license to indulge frequently.
Timing Matters: Night Drinks Disrupt Recovery
- Alcohol close to bedtime raises overnight resting heart rate, body temperature, and reduces HRV, degrading sleep quality.
- Daytime drinking with hours before sleep shows smaller sleep-related effects.
Sleep As A Key Mediator Between Alcohol And Risk
- Sleep disruption from alcohol likely mediates much of its long-term cardiovascular risk because poor sleep itself raises heart disease risk.
- Poor sleep then worsens next-day food choices, creating a harmful behavioral loop.