A slow burn: What doctors say alcohol is doing to your body
Dr Vassily Eliopoulos, a longevity expert trained at Cornell University and co-founder and chief medical officer of Longevity Health, shared some of these findings, highlighting their impact on longevity and healthcare
When we refer to alcohol as our "poison of choice," we might be closer to the truth than we realise.
The effects of alcohol on human health have been studied since time immemorial. However, not everyone is updated on the latest findings.
Taking to Instagram on 31 March, Dr Vassily Eliopoulos, a longevity expert trained at Cornell University and co-founder and chief medical officer of Longevity Health, shared some of these findings, highlighting their impact on longevity and healthcare.
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"This isn't about telling you to stop drinking. It's about giving you the data your doctor never did," he explained. "Because the research on alcohol and ageing has shifted significantly, and most people are still operating on decade-old assumptions."
Debunking the wine myth
It is popularly believed that a glass of red wine a day is good for health. While this narrative has dominated conversations on alcohol for years, modern research has debunked it, Dr Vass shared.
The claim was originally based on observational studies that did not account for the fact that moderate drinkers also tended to be wealthier, more social, and more health-conscious overall.
"The wine wasn't the variable. The lifestyle was," noted Dr Vass.
Effect of alcohol on sleep
According to Dr Vass, sleep is where the damage from alcohol consumption is most immediate and most underestimated.
"Alcohol feels like a sleep aid. It isn't," he explained. "It suppresses REM sleep and slow-wave deep sleep—the stages where your brain clears metabolic waste, consolidates memory, and regulates cortisol."
Two drinks before bed can reduce sleep quality by up to 24 percent, even if the individual does not wake up during the night. Poor sleep leads to elevated cortisol levels and accelerated cellular ageing.
Effect of alcohol on hormones
Regular alcohol consumption significantly impacts the endocrine system. This includes:
- Directly suppressing testosterone production, even at moderate intake
- Elevating estrogen conversion via aromatase activation
- Disrupting growth hormone release during sleep
- Raising baseline cortisol
"For a man in his 40s already experiencing natural hormonal decline, alcohol is quietly accelerating the process," cautioned Dr Vass.
Alcohol as a cause of inflammation and cellular ageing
Alcohol metabolises into acetaldehyde, a compound that has the following effects:
- Damages DNA directly
- Triggers a systemic inflammatory response
- Depletes NAD+, the molecule cells need for energy production and repair
- Shortens telomeres over time with chronic use
"None of this shows up on a standard blood panel after a night out. But it compounds over the years, and it shows up in biological age testing," noted Dr Vass.
How to safely consume alcohol
The first thing to keep in mind is that the latest research shows there is no safe limit for alcohol consumption when longevity optimisation is the goal.
"That doesn't mean one drink ruins everything," stated Dr Vass. "It means the dose-response curve is real, and the impacts on sleep, hormones, and inflammation start at lower levels than most people assume."
He went on to share the following drinking tips:
- Avoid alcohol within three hours of sleep—this is non-negotiable for sleep quality
- Track HRV (heart rate variability) the morning after drinking
- Consider a 30-day elimination as a diagnostic tool, not a permanent lifestyle change
- If drinking, prioritise recovery: hydration, quality sleep, and next-day movement
Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor regarding any medical concerns.
