Can exercise replace alcohol cravings?
ฝัง
- เผยแพร่เมื่อ 7 มิ.ย. 2024
- When people exercise as part of a treatment for alcohol abuse disorder it reduces their volume of alcohol consumption. But why? One reason may be FGF21. FGF21 - a hormone produced during vigorous exercise - prevents cravings for alcohol and animal studies suggest it may even be used as a drug to treat excessive alcohol use.
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CHAPTERS
00:00:00 - Introduction
00:00:24 - Why vigorous exercise matters
00:00:54 - Altering brain reward
00:01:25 - Factors that raise FGF21
00:01:52 - Does exercise type matter?
00:02:49 - Evidence from animals - reducing consumption 50 percent
00:04:15 - An FGF21 feedback loop may protect the liver
00:04:43 - Exercise may help treat alcohol use disorder (human evidence)
00:05:37 - Concluding thoughts
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REFERENCES:
- Divergent effects of resistance and endurance exercise on plasma bile acids, FGF19, and FGF21 in humans
- FGF21 suppresses alcohol consumption through an amygdalo-striatal circuit
- Exercise as a Useful Intervention to Reduce Alcohol Consumption and Improve Physical Fitness in Individuals With Alcohol Use Disorder: A Systematic Review and Meta-Analysis
#Exercise #Alcohol #FGF21 - วิทยาศาสตร์และเทคโนโลยี
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If exercise and/or the interaction with alcohol behaviors has really piqued your interest, make sure to check out my recent "Sober October" post series found on my Instagram: instagram.com/foundmyfitness Support the show as a premium member: www.foundmyfitness.com/crowdsponsor
Thanks for watching!
It’s a great series! Highly suggest 💪👏💓
Hi Rhonda, could this mean that "one time" phsychedelic treatments with e.g.: ayahuasca or psylocybin that show significant reduction in alcohol intake in patients could actually alter and "clear" FGF21 pathways?
I just love RP, sooo smart and informative. I 'm a 72-year-old male. Who works out 6 days a week alternating between cardio and strength training. I am also a recovering alcoholic with 28 years of sobriety. Exercise is my high, everything that comes along with it is just a bonus. One thing I have learned in sobriety is you don't quit addictions. You switch to healthy addictions. Case in point, I don't have a problem going to the gym daily. I have a problem NOT going to the gym daily.
Wow, I am the same at age 39. Sober for over 2 years and I replaced my drinking with 6 days a week exercise alternating from cardio and resistance training. Glad to hear that this lifestyle is sustainable for decades. Congrats on the 28 years and counting.
Inspired post Chaunccey. I've come to the same conclusions. As an addict it's so much better to swap a chemical addiction for an exercise based addiction. Go well fella
@@Cszoke121 Congrats, it only gets better. In the long run it's all about quality of life.
@@Luckylearner Well it has become all about making good choices for me. Writer Ernest Kurtz said all humans thirst for something. I believe that is true. Keep it up.
I did not know this but cycling is what I did when I got out of the alcohol business.
I did 10~20 mins of light cardio first thing in the morning, daily, for months as part of my ADHD treatment and just generally to enhance my cognition and behavior. It wasn't until I ramped it up to closer to 40 minutes and increased the intensity that I actually saw any benefit. That was life-changing. Conversely, since then lapses in that habit have lead to pretty undesirable outcomes.
You’ve literally changed my life, girl. And it trickles down to all of my poor friends and family. Thank you❤️
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The next time you have low level anxiety and are craving a drink go for a 5k run instead. The run has to be intense enough to break a sweat with your heart pounding etc.. Craving neutralized, it works. I did this for years before I quit drinking altogether.
After injuring my ankle 6 weeks ago I was unable to run, and I found myself drinking more.
Very pertinent video for me!
I really really REALLY appreciate this concise format. Thank you! I've been bookmarking your longer videos for years but I rarely get around to watching them. This is the perfect balance of depth and brevity to jam a whole lot of value into my extremely limited attention span. THANK YOU!
You are welcome! My advice would be to drop the longer interviews in your podcast player for a long ride. They have a lot of value, too.
Thanks for the message!
@@FoundMyFitness
Thanks! I am also a long-time subscriber to the podcast. I landed here today from the mailing list. I think I freeload/lurk the Patreon as well.
Me (scrolling through some Whatever+ streaming service):
"Why are feature films ever more than 90 minutes? 2 hours?? This is a slap in the face! Who has the time!"
Also me (16 hours later):
"How many seasons of that 20-minutes-per-episode series did I just binge?"
That's how I'm wired anyway. The perception of a long-term content commitment gives me opportunity cost FOMO, but anyone can read "just one more" tweet or watch "just one more" short... for hours.
Just my two cents. Thanks again for making the world a better place either way!
As one of the most severe alcoholics ever born (if I am not drinking, I am tortured by the thoughts of doing so in both my waking life and dreams and rarely get more than 5 minutes of peace at any conscious moment) I can attest to cravings getting reduced during and after exercise. This is not an isolated case, as I have discussed this with other alcoholics over the years. The link to FGF21 is very interesting, and as Rhonda points out, probably not the whole picture, it is still something to explore.
For the record when it comes to alcoholism I have about as much empirical experience as anyone. Father drunk himself to death at 54. Mother = problem drinker. Brother = alcoholic and addict. I have used Naltrexone (worked for 9 months and then just stopped working?) and Acamprosate (did nothing), gone to rehab, AA, moved cities, moved countries, tried diet and behavioral changes (many types and all for months to years at a time). I am sober today, and I win 99% of the battles in my life long war against alcoholism, but it only takes one failure and my life is upended until I can pull myself out again. For the record NOONE wins 100% of their life battles. Logic works for awhile, but the constant mental torture seems to mean that eventually my limbic system takes over and I fall down.
Exercise and Ketogenic diet are my main methods of defense right now, but as the video shows - exercise only raises FGF21 for several hours so the relief exercise brings is quite short lived. Ketogenic diet mainly because drinking drops you out of ketosis so it is an extra incentive to stay on track. The relationship between ketones and FGF21 production in the liver should also be studied further to see if there is a positive, negative or or nil feedback loop.
I am certainly not the only one out there in this position. More research needs to be done, if not for my ruined life, for those that come next and might be able to live happy, productive lives without constant mental torture. I thank Rhonda (who my family affectionately calls Auntie Rhonda because of what she brings to our lives) for this post and condensing all of this information.
So where can I get an FGF21 analog? ;^)
very interesting and frank comment. Thank you for sharing and I wish you strength, and I hope the negative thoughts eventually leave you. Stay well.
Good luck my friend. 1 year sober today and beat it by exercising nearly 5 hours a day for the first 3 weeks. It was the only thing that worked for me. Eventually I went to 2 hours a day for several months and now am on a 45min/day maintenance. If you need some inspiration, listen to some of David Goggins earlier podcasts on Joe Rogan.
- Mister Hequitao. (The clever name not lost on me)
Was speaking with an associate couple days ago, both of us familiar with that anonymous association. I did realize fairly early on, that I wasn't actually an alcoholic, but was dam sure drinking like one! However it was notable that certain behavior became apparent, some of which I exhibited, and some I did not, that put me in my correct chair.
So, I am blessed, or fortunate, or lucky, IDK . I am a lot of things, definitely no angel, and one thing I am not is an alcoholic. And to all of the people out there who feel certain that they DO fall in to that category, including you Mr. Iquit, you have my sympathy and understanding. And I would like to point out while you may have been born with that affliction, it doesn't necessarily define you, unless you allow it to. I have learned much, and I hope humility comes across as something I got a few pointers on.
So my girl who I love so dearly, has that affliction. Why god decides to give a helpless person a defect from birth of one nature, and a different person perhaps a different defect, or maybe even NO apparent problems for some lucky participants,- well, that's a question I intend to ask when I stand before him. We deserve to know.
Thankfully she has managed to put some time together. Oh, and one more thing , one more gift, from the higher power, she gets to have, was a stroke, 7 months ago.😢
Could have been worse. Yeah . I hate that fuck-ng saying. And try telling someone born one way and then another life blow like that, try telling them 'it could have been worse' and tell me if you don't feel like a TOTAL IDIOT.
How about this - 'It never had to be this way!'. That is every bit as true as any other one liner pulled out of the clever bucket. But, yeah, it's also a sure sign of my resentment. Which I own up to, sure as hell I do.
Why all the problems, the mess, the fuck-ng MISERY?
That's another question I will have to wait on.
Peace to you Mr Iquit. I got something from your comment that induced a reaction. Not a bad thing.
Carry on sir👍😎
Very true. Sometimes my cravings for junk food will completely disappear after a brutal interval session. All I want is clean carbohydrates afterwards like plain rice
Anecdotal, but...During the pandemic, I was consuming a bit more wine at night than I should have been. I had always been an avid exerciser in the past, but wasn't so much starting in the spring of 2020. Bored, in the summer of 2020, I started working out again -- mostly cardio but some weight training and yoga as well. I noticed after I did any type of exercise, the cravings were greatly reduced.
Yes, over 10 years sober. Exercise healed me.
I LOVE this format (new to me maybe, just discovered it today)! It fits in with the level of unfamiliar jargon that I can personally absorb in one sitting. I have waded through some of your longer format videos with guests but I must admit I've rarely watched them all the way through. The impression I got from those was they were more than likely aimed at medical professionals. In this new format, the information flow is clear, salient points delineated and I like the "Science Proof" (as opposed to "Social Proof") of the study documentation being shown at left, as discussed. I appreciate the information that you share Dr. Patrick!
I’m 70 and ride my recumbent bike 5 miles every other day. The days I between I do weight training. Always working on something thing to keep up to speed!
You are the first person using proper scientific labeling of processes related to diet and excercise that a simple minded person as myself is able to comprehend and enjoy learning!!
Thank you
I used to overdrink and this would lead to me not exercising and sticking to my weight loss goals. Now I can take it or leave it and learning to stick to an exercise regimen. Thank you! So informative!
Per Chauncey W's message (see below). Exercise has been an important adjunct in my Recovery of these past 10+ years. It alone does not treat the disease but it is very helpful as an adjunct. Swapping addictions does not address the underlying psycho-emotional reasons for the addiction; all the same, a healthy one is preferred to a destructive one.
Thanks Rhonda. Keep up the Great Work!
Excellent information. Thank you!!
Great post my friend. Stay strong, free, happy and healthy.
I can’t thank you enough for your informative videos and website. Just utmost respect and gratitude.
Thank you for highlighting these important studies. As someone who has struggled with substance abuse personally, I have always found exercise is a path to reducing cravings and drug-seeking behavior. Certainly anecdotally in the recovery community, exercise is recognized as a coping mechanism.
Hopefully this type of research elevates exercise from it’s status as an adjunct or amenity in the treatment environment to a primary modality. In many populations, pairing someone seeking treatment with a personal trainer for 60 minutes would be far more efficacious than scheduling them an hour of CBT.
Worth a note that FGF-21 was lower three hours after exercise than before the exercise. I'd like to see what happens in the hours after that 3rd hour. If lower concentrations (assuming they exist e.g. are easy to replicate) remain for hours after that 3rd hour, this is important to know up or down, because we don't want to inadvertently cause an alcohol craving downstream.
Thank you Rhonda -- always appreciate the research breakdowns! Anecdotally I quit Juul, cigarettes, marijuana, amphetamine (all at separate times) all by using these exact principles. I replaced the 'rush' with a cardio induced 'rush' and was able to replace the habit entirely.
I haven't had a (hardly) sip since last Christmas when I lowered sugar consumption to 9 tsp/day to get out from metabolic syndrome and COVID targeting. I miss it like a friend.
Honestly look forward to these vids so much. I can just feel the knowledge seeping into my brain through my phone screen 😂😂
Thank you for this Dr Patrick.
Thank you for this presentation.
I quit smoking after 12 years because I literally forgot, two days in a row, to buy my usual carton of Marlboro Lights... and at that point I was like, Well, if I want cigarettes so bad that I can't even remember to buy them, WTF am I buying them for? HOW did this happen? I had begun doing that Tabata protocol sprinting stuff on the stationary bike at the Y after my lifting workouts, per the advice of Clarence Bass, back in the day (2003 or so). So... looks like probably that FGF21 business.
In college, guys on the cross-country team had shirts saying we were "a drinking team with a running problem."
Great video 🙏
Please specify if there a specific time to do the vigorous exercises?
Great video! Thank you!
Hello, bone broth help a lot with alcool craving start 🙂(for me)
Thank you so much for this video! So helpful! 🙏❤️
Thank u Dr Patrick
Watching while working thru a hangover……… good timing!
😄
Great informative video!
Very interesting! Thanks Doc Rhonda! :)
Thank you.
I am addicted. To Dr.RP !
This doesn't work for me somehow. I do ultra-running and the more I run the more I want to drink. I even tried to set a rule for myself at one point that I was only allowed to have 1 beer for every 5 miles I ran, but it backfired and I ended up drinking more than a case of beer a week during some high volume training/racing weeks. Now I just drink 2 beers a night and stop caring.
Are you sure? All I want to do after a long run is go to the pub! 😁
Could it be maybe from a reward based habit? lol.
This is a known behavior specifically called out in the literature as adding some overall complexity in the context of exercise as an adjunct treatment for alcohol use disorder. It is a sort of exception, but I'm not sure the answer is to not exercise, especially in light of the fact that exercise counteracts some of the detrimental effects of alcohol. It's a bad pattern. If you're in it, consider making a concerted effort to avoid reinforcing it and breaking that association if you can.
On-on, my brother
Probably dehydrated and just wanna drink something cold? 😆😆
Thanks Dr.Rhonda. Correct me if I'm wrong but to withstand 40+ minutes of 80%HR exercise, one has to probably either be an athlete or 20 years old. At 55, and having had an unhealthy life for the most part, and having newly gotten into this reverse aging thing, I'll be extremely happy if I can squeeze in a 4min tabata in addition to my 40minutes or treadmil walking.
Love these short videos.. simple, easy to comprehend and memory retention… also, I don’t have all day to listen to a 2 hour interview
Thank you for presenting this information.
I have found this to be true.
When I was in my 20's and early 30's, I would binge drink during some get together with friends. Sometimes I even craved a beer or wine, during weekends, however I did notice that the times that I would be in the gym (on and off during those years), my craving for alcohol just wasn't there.
🙏great info
Dr rhonda what do you think of Webber naturals omega 3's? are they any good? a reply would be amazing thanks!
grande Rhonda! sempre in gamba💪
Thanks
Thank you so much for researching, organizing, and presenting this fantastic data. I wonder if the FGF21 circuit can be also implied to other addictive behaviors, such as pornography, binge watching TV, gambling, etc. Is FGF21's benefit only applicable to alcohol or just that the data/research was done with alcohol. Or does it effect that dopagenic systems and increase activity in prefrontal cortex during addictive behaviors in a way where we can make better/wiser decisions. I would also love to learn the suggested amount of exercise. For example the cycle/weight train study didn't specify how long the research participants biked for. I heard Dr. Huberman mention in his recent Happiness podcast, I think it was in that one, that 150-180 min of level 2(70% +- vo2 max) workout is beneficial. Again thank you so much for your work!! You are changing the world! 💙
Didn't know about this, but I'm a living anecdote
Well I'm still feeling the effects of yesterday where I pushed myself harder than ever. Amazingly, I ended with running after wearing out my legs with weights earlier.
My first thought was Rich Roll
She is treasure💯
What are your thoughts on how bipolar disorder (1) and alcoholism are strongly correlated, and how vigorous aerobic exercise help both? Can you also speak on why alcoholism and bipolar disorder trigger one another, or why those with bipolar are so prone to alcoholism.
Does vigorous exercise help with cravings from other addictions as well?
+1
Yeah i think you are right, if the exercise is not vigorous enough you don't get this effect, thanks
I have just now subscribed. And as honestly and truthfully I am interested in the content of these presentations, and the science backing the allegations proposed herein, I have to admit it, I question my motivation in regards to the choice of subscribing.
If this were merely a podcast, and that would be a cryin' shame and an extreme injustice, I might not question what I am probably simply overanalyzing. But a podcast it is not. Maybe I should just be happy to have found this combination of topics, or subjects to which I have great interest and fascination for that I have been compelled in a way to become involved with throughout my life, learning much of value on one hand and little worry of the obvious hazards on the other.
My goal is to treat both subjects with respect, stay out of trouble, and learn some valuable insight about these extremely important interests.
Whew.
But it doesn't work much on food cravings.
Interesting! FGF21's return to baseline levels three hours after exercise suggests that exercise timing might be an important part of targeting FGF21 for alcohol abuse disorder. Does that sound right?
Hello Rhonda. You must get stupiendous amounts of messages but on the off chance you might read and reply to this I thought I would ask.
I remember about 20 years ago back when I was in uni I read about a substance called indole 3-carbinol. It was supposedly contained in a lot of cruciferous vegetables, particularly Brussels Sprouts. This substance was supposed to act on the liver to help prevent the conversion of, among other things, testosterone to dy-hydro testosterone (to prevent male pattern badness) and estrogen to estradiol.
Since then, years have past and now I read a lot about cruciferous veges and their benefits but I can find very little on this particular substance and whether or not what I read about it was even true. I thought perhaps you would shed some light on it
I went the opposite for a while. I was unable to exercise for a while and alcohol was the only thing that could replace the exercise cravings.
Look at dem strong arms
For me it was so much easier to leave smoking and alcohol than sugar.
I struggle with the sugar permanently.
What can I do for my internet addiction? :(
Looking at chemical pathways... It is reasonable to assume that it is also a good treatment for non-alcoholic fatty liver disease.
Edit: Nevermind. Looks like that FGF21 resistance is a thing and correlates to fatty liver... Oh brother.
nicotinamide riboside please Dr Rhonda break it down for us layman's on the new study that it causes cancer. How do we avoid it scary stuff.
I'm 70 years old. I exercise and I am a life long non-smoker and tea totaler. Huh? I guess I can stop now. I tried, but I get these cravings to pedal something. I need help.
Rhonda Patrick instant like crew checking in. Sup?
Thanks, Grant!
How to combat increased food intake after quitting weed and alcohol. Any gains from increased exercise has been negated by increased appetite and emotional eating after sobriety. Yes I've see a therapist for this. Fml
... and they said it gives you the munchies.
go animal based
It's brutal. Get the garbage food out of your house and try to train into overeating the good stuff (non processed whole vegetables and unground meats)
I drink after exercise. Exercise helps my drinking. It’s my homeostatic cycle. 🎉
Can I increase my FGF21 with a high-carb, low-protein, low-fat diet (similar to that of the traditional Okinawans)? I rather not exercise.
what other types of aerboic exercise do you recommend besides HIIT tabata type? to increase FG21?
I suspect that virtually any type of exercise that is strenuous from a cardiovascular standpoint is probably a winner. Target a vigorous heart rate range and you probably cannot go wrong. Check out the text on the last screen around 05:50 for some useful pointers.
@@FoundMyFitness Would sauna (or whole body minus head hyperthermia :P) achieve a similar result or does it not activate this specific pathway?
@@Frank.E.Valley My question as well. I'm going with yes. Getting too cold here in New Mexico to motocross...the only vigorous exercise I enjoy.
Never craved alcohol, with or without sport.
I’m a 21yo college student. In my first year of college I would find myself partying almost every weekend, and I’d love drinking alcohol. 1 year after lifting weights I almost have an aversion and avoid drinking. I always thought it was because I became more health conscious, but this is an interesting explainer as well
I seem to either workout sober all week or drink all week and don't do jack but Jack
Funny, when I was drinking we were young and working harder than ever. We drank mostly to kill the pain. It wasn't psychological really. Just seemed necessary.
Dr. Rhonda for president!!
Exercise should be prescribed by doctors instead of for profit side effect ridden meds.
I read some time ago that having sex has exactly the same effect on the prevention of cravings for alcohol.... ;) any detailed study about this good news? :p
Someone tell me. Can I eat tuna every day ?
i always feel like i need a beer after a workout
I shoot five beers then run three laps at the local track as fast as I can.
I wish I workout 6 days a week hard and when I’m done I drink a martini or a beer or a tequila on ice. I’m 53 trying to to cut down but it’s hard but I’m trying.
Food can
I have to force myself, both to do exercise and to drink alcohol - I don't enjoy either of them.
Exercise to stay healthy and alcohol when it sadly enough needs to be consumed to gain social acceptance.
Also a low-protein vegan diet increases fgf-21
Does regular vigorous exercise not also reward/increase the sex drive? Regular visits to Orange Theory seems to have that effect, it's seems, and my friends agree with this. Or is it just a guy thing? 🤔
Exercise itself is also addictive. One must properly rest and perform the plane of motion to avoid injuries.
I'll drink to that.
❤❤❤❤❤❤❤❤❤❤
Ever heard of a Beer Mile :) ?
It's a particular counter-pattern. Little bit of an exception. The impact of which has actually been called out in the literature as something that needs to be better understood.
I think this just underscores that perfect silver bullets are rare...
Catching a bear, this time or next,...
Also qualifies as vigorous exercise ! :)
I know a guy who needs this like a fish that swims in it
But I only crave alcohol after intense exercise! And my tolerance goes way up as well, making drinking to excess way more fun!
it doesnt.
Apparently hard physical work in the hot sun doesn't count as exercise for the purposes of this video.
Not easy if you play hockey
😄
It's ironic how addicted l became to 7 day a week Uber intense aerobic sessions, and how 'high' I would feel afterward . This all happening upon my sudden behavioral modification and entering into an anonymous affiliation with a certain association, at age 50.😉
Oh well, there are worse things.
@0:34 I wonder where they found alcoholic monkeys and mice