Zbiotics

This is Part 1 in what will be a three-part series on everything you need to know about alcohol. This first part explains how your body processes alcohol. The second and third parts will go into the effects of alcohol on your body and what you can do to help your body out when you’re drinking. Biochemistry How does your body process the alcohol you ingest? Note that when we say “alcohol” in this post, we’re referring to the molecule ethanol (also called ethyl alcohol, if you’re not into the whole brevity thing). Let’s start with the basic biochemistry. The breakdown of alcohol in your body occurs in two stages: These two chemical reactions are mediated by two different and specialized enzymes that break down alcohol (enzymes are proteins that catalyze chemical reactions): The first reaction is mediated by an enzyme called alcohol dehydrogenase. This enzyme removes a pair of electrons along with two hydrogen atoms from alcohol to make acetaldehyde (On paper this is chemically the same as removing hydrogen gas, hence the old-timey name de-hydrogen-ase).  The second reaction is mediated by an enzyme called – you guessed it – acetaldehyde dehydrogenase. This enzyme removes another pair of electrons (and a hydrogen atom) to allow water to bond with the acetaldehyde (in the form of a hydroxy group) to make acetate. At this point we are left with acetate, a harmless molecule – essentially vinegar. And this is as far as we need to go for the purposes of understanding alcohol metabolism from a biochemical standpoint.   How does the body metabolize alcohol Your liver – the major site of alcohol metabolism Where does this biochemistry take place? The vast majority of the alcohol you drink is processed by your liver after it is absorbed into your bloodstream from your gut. The basic path of alcohol through the body is: Ingestion in your mouth Into your stomach, where about 20% of the alcohol is absorbed directly through the stomach lining. The more food you have in your stomach, the slower the alcohol is absorbed here, and the longer it takes to move into your intestines. Into your small and large intestines (for simplicity, we’ll call this your “gut”), where most of the rest of the alcohol is absorbed through the intestinal lining. A small amount of the alcohol is directly metabolized here by the microbes living in your gut (which we’ll discuss in more detail in the next section). Into your bloodstream, where it circulates throughout the entire body, including your brain, muscles, etc., creating the various effects you feel from drinking (e.g. intoxication, hunger, etc. – more on this in part 2). Into your liver, where the two chemical reactions discussed above take place. Your liver produces sufficient amounts of both enzymes (alcohol dehydrogenase and acetaldehyde dehydrogenase) to quickly process the alcohol to acetaldehyde, and then to acetate. Importantly, almost none of the intermediate acetaldehyde escapes the liver; nearly all of it is immediately processed to acetate via the liver pathway.* However, the same is not true in the gut. *It’s worth noting that this is different for people with an acetaldehyde dehydrogenase deficiency, a genetic condition experienced by approximately 8% of the global population (citation). Your gut – the minor site of alcohol metabolism Interestingly, a small amount of the alcohol you drink is metabolized directly in the gut itself, rather than the liver (citation). This happens before the alcohol gets absorbed into the bloodstream, and is the result of biochemical activity in a surprising place: your gut microbiome.  The microbes in your gut (collectively known as your gut microbiome) also produce alcohol dehydrogenase enzymes, converting alcohol into acetaldehyde (citation).  However, unlike in your liver, these microbes only do the first step of the process. They do not subsequently convert acetaldehyde to acetate. And without that second reaction, acetaldehyde produced in your gut starts to accumulate. As such, while only a relatively small amount of alcohol is processed this way, it results in the largest amount of persistent acetaldehyde creation in your body (citation). In fact, so much acetaldehyde is produced by your microbiome that gut acetaldehyde concentrations can reach levels 5-10x higher than in the rest of your body. At this point, all that acetaldehyde is absorbed out of the gut into the bloodstream. This isn’t without consequence. Acetaldehyde is a very nasty molecule that wreaks havoc on your body and is responsible for a large share of the misery you might feel the day after drinking. We’ll go into more detail about this in a future post, but it is important to note that this is a major difference between the liver and the gut pathways for alcohol metabolism, and it’s at the heart of why ZBiotics’ first product exists.

How Your Body Processes Alcohol and Acetaldehyde While most of the alcohol you drink is quickly absorbed into the bloodstream for processing by the liver, a small amount is actually broken down directly in the gut – in large part by your microbiome – before it is absorbed. Our pre-alcohol probiotic is designed specifically to target gut-derived acetaldehyde, the unwanted byproduct of alcohol that your gut cannot break down on its own and primarily causes negative effects the next day. That function is normally sufficient to have a very meaningful impact, because gut-derived acetaldehyde is the largest source of acetaldehyde in the body for the vast majority of the population (citation). However, some individuals metabolize alcohol differently from others, due to differences in their biology. This can massively affect how alcohol makes them feel in ways Pre-Alcohol wasn’t built to address. Just one example is the estimated 8% of people worldwide who have difficulty naturally breaking down acetaldehyde in their liver, the main location of ethanol metabolism. This is due to a genetic mutation that impairs their liver’s natural mechanism for metabolizing acetaldehyde (citation). For this population, the liver – not the gut – is the primary source of acetaldehyde build-up in the body. This can lead to particularly uncomfortable responses to alcohol consumption. And because Pre-Alcohol operates in the gut, not the liver, these are responses that won’t be helped by our product. Every Microbiome is Different Another factor that can alter the experience of taking ZBiotics’ bioengineered probiotic is your gut-microbiome. Everyone’s gut-microbiome is unique and dynamic, constantly changing in response to diet, health, medications, and other environmental factors. The probiotic in Pre-Alcohol activates in the gut – normally without issue. However, if your microbiome's environment is in a particularly unique state, it may not support this activation. Such a case could be temporary or persistent, depending on the surrounding environmental factors affecting the gut. The idiosyncrasies of the gut microbiome may also be behind the rare customer feedback we receive about an upset stomach or bout of bloating. In some individuals, drinking alcohol causes gastrointestinal discomfort, which is not related to the probiotic they consumed beforehand. But, especially for first-time probiotic users, there is always a chance that the introduction of a probiotic – even a transient one such as ours – may cause some gastrointestinal discomfort (citation). These feelings are generally rare and short-lived. However, for anyone experiencing longer term discomfort, it’s important to contact a healthcare professional and make sure there’s nothing serious going on. Unique Microbiomes Mean More Possibilities The above factors are by no means an exhaustive list. There are many more that contribute to how our bodies tolerate and respond to alcohol. This relates to the emerging terms “personalized medicine” and “personalized nutrition,” which refer to approaches that tailor healthcare and diet to each person’s individual biology. That’s because we are increasingly learning that differences in our biology dictate how well our bodies respond to efforts to improve them. We now know it’s not “one size fits all” when it comes to health and wellness. In the future, it’s possible our unique genetic makeup could be used to uniquely improve the prevention, diagnosis, or treatment of a disease (citation). And, as mentioned, we all have unique microbiomes; even identical twins have distinct microbiomes (citation). The biological differences between each of us are many, and what works for one person may not work for another.

Key Takeaways Set yourself up for success by making mindful decisions before drinking, such as eating beforehand, pacing yourself, and planning your next day's activities. Ensure you get both quality and sufficient sleep to recover and feel your best the next day, especially if you have plans and responsibilities. Combat alcohol-induced sluggishness by sticking to your usual routines, like exercise and social activities, to help restore your energy and chemical balance. In previous blogs, we’ve gone in depth on how our bodies metabolize and are affected by alcohol consumption. Now, let’s talk about how to enjoy alcohol while still being able to feel good the next day. While alcohol comes with its downsides, it’s still a big part of social life and deeply rooted in cultures around the world. When we choose to drink, doing so mindfully—in ways that support our bodies’ ability to handle alcohol—allows us to enjoy it while still waking up fresh and well-rested the day after. Tips for drinking mindfully So, what are some ways to drink mindfully? Here are some essential practices to support your body when partaking in an alcoholic beverage or two. 1. Slow alcohol absorption by having food in your stomach Setting yourself up for a great next day after drinking starts before your first drink. You’ve probably heard the advice not to drink on an empty stomach, and for good reason. Eating beforehand slows the absorption of alcohol into your bloodstream, keeping your blood alcohol concentration (BAC) lower and giving your liver more time to process it efficiently. The result? You feel better the next day. In one clinical study, those who ate a light meal vs. a heavy meal before drinking saw 28% and 65% reductions in peak BAC, respectively, compared to those drinking on an empty stomach (Lin et al., 1976). Another study found that eating beforehand not only lowered peak BAC but also accelerated alcohol metabolism—boosting ethanol disposal rates by 36-50% (Jönsson & Jones, 1994). But what kind of food is most effective in slowing alcohol absorption? Research suggests that meals high in carbohydrates and fat have the strongest effect, followed by protein rich-meals (Sedman et al., 1976). Beyond slowing alcohol absorption and giving your liver more time to process it, eating before drinking also reduces alcohol concentration in the intestines. This can help minimize gut irritation from alcohol and acetaldehyde—yet another reason why fueling up beforehand sets you up for a better next day. 2. Make important decisions before you start drinking Don’t leave anything up to chance when it comes to alcohol. One of the first things impaired by drinking is your judgment. Studies show that alcohol disrupts the function of key brain regions responsible for decision-making and self-control, including the anterior cingulate cortex, lateral prefrontal cortex, and parietal brain region (Anderson et al., 2011). That’s why it’s essential to plan ahead. While spontaneity may sound fun in the moment, setting clear intentions before drinking can help you reduce the undesired next-day effects of alcohol—and more importantly, keep you safe: Decide how much you’re going to drink. Set a goal bedtime. Secure a safe ride home. Alcohol impairs executive functions, perception, psychomotor functions, reaction time, and vigilance. 35% of fatal road accidents are alcohol-related—don’t be a part of that statistic (Garrisson et al., 2021). 3. Support your liver and kidneys with plenty of water while drinking This might sound contradictory to what we have previously stated many times about the “alcohol causes dehydration” myth. While alcohol doesn’t cause the levels of dehydration we’ve been led to believe, drinking water is still a good idea for an entirely different set of reasons. For one, it helps you pace yourself between drinks. But beyond that, water plays a key role in supporting your liver and kidneys as they work overtime to metabolize ethanol. Staying hydrated aids the kidneys as they work to flush alcohol’s byproducts efficiently from your system. While in the liver, hydration helps maintain optimal blood volume, ensuring that alcohol metabolism continues smoothly without interruption. 4. Pace yourself Your liver can process alcohol at a rate of 0.15 g ethanol/L per hour (Jones, 2008: table 3.7), which translates to about 0.5-1.0 standard drinks per hour. This means that the faster you drink, the longer your body will be exposed to ethanol and acetaldehyde before your liver can process them. For example, if you have four drinks over four hours, your BAC will peak at the equivalent of two drinks, because your liver is continuously processing alcohol as you consume and it will largely be done processing one drink before you start the next. However, if you drink four drinks in one hour, your BAC will spike significantly higher, and it will take 3-4 hours for your body to metabolize enough alcohol to bring your BAC down to what it would have been in the slower drinking scenario (Cederbaum, 2012). Even if you consume the same total amount of alcohol in these two scenarios, drinking quickly means exposing your body to higher levels of toxic and inflammatory byproducts for a much longer period of time. Pacing yourself not only helps you stay in control but also minimizes prolonged exposure to these compounds. 5. Try to go to bed sober to get better quality sleep As noted previously, alcohol disrupts sleep by interfering with neurotransmitters in the brain, reducing REM sleep—particularly in the second half of the night (Ebrahim et al., 2013). Additionally, its muscle-relaxing effects increase the likelihood of obstructive sleep apnea, leading to irregular breathing, snoring, and further impaired sleep quality (Simou, Britton & Leonardi-Bee, 2018). As a result, it’s no surprise that consuming alcohol too close to bedtime causes next-day sleepiness and performance impairment (Roehrs & Roth, 2001). To minimize these effects, the key is to have as little alcohol in your system as possible when you go to sleep. Assuming your drinks are evenly spaced throughout the night, here’s a helpful approach to timing alcohol consumption: Make sure the number of hours between your first drink and when you go to sleep is at least 1.5 times the number of drinks you had that night. Stop drinking at least two hours before bedtime. For example, if you plan to have four drinks in a night and want to go to bed at midnight, aim to start drinking no later than 6 PM (4 drinks x 1.5 = 6 hours) and stop drinking at 10 PM. As you read about in tip #4, the timing of your drinks makes a big difference. If you drink from 10 PM to 2 AM and go straight to bed, the alcohol in your system won’t be processed until 5 or 6 AM. While alcohol's sedating effect may help you fall asleep more quickly, you're likely to experience frequent wake-ups as your BAC decreases. If you wake up at 9 AM, it will feel like you only got 3-4 hours of rest. However, if you stop drinking earlier (i.e., 8 PM to midnight), your body has more time to metabolize the alcohol, which means better sleep quality and a more rested next morning. 6. Get plenty of rest A lot of complex biochemical reactions occur in your body when you drink, many of which are beyond your control. While lack of sleep is a major factor in a rough next day, rest is one area where you can take charge with some advance planning. In addition to focusing on sleep quality, it’s equally important to ensure you get enough sleep. This is especially crucial if you have plans the next day. If you have a workout class at 10 AM Sunday morning, backtrack when you need to go to bed to ensure you get 7-9 hours of rest. From there, determine when to stop drinking to ensure those hours are truly restful. 7. Think of your routines and commitments the next day as requirements Alcohol affects the levels of serotonin and other neurotransmitters in your brain, which can initially make you feel more confident and relaxed. However, as the alcohol wears off, anxiety can set in. Physical symptoms and feelings of guilt can worsen this anxiety, as shown in studies of social drinking among students (McKinney & Coyle, 2005). In fact, alcohol-induced anxiety can last up to 16 hours (Karadayian et al., 2013). This can lead to procrastination on tasks, skipping events, and canceling activities like a workout the next day. Instead of spending all day on the couch, try pushing through and sticking to your plans, even if it’s difficult at first. Doing so will significantly reduce your overall discomfort. As much as possible, maintain your usual routines like exercise, outdoor activities, and chores. This will help restore your chemical balance and boost endorphin release in a healthier way. 8. Drink ZBiotics Pre-Alcohol Lastly, drink ZBiotics Pre-Alcohol Probiotic Drink before you start drinking. It’s designed to replicate the natural process of your liver, but do it in your gut. By drinking Pre-Alcohol, the goal is to augment your gut’s natural ability to digest acetaldehyde while you drink and while you sleep—helping you make the most of the next day. Mindful drinking starts before the first sip Every day is precious, and time is valuable. We all want to be able to enjoy a night out with friends while still making the most of the next day with productive work and fun activities. There’s no reason to waste an entire day on the couch just because you had a few drinks the night before. The good news is that it doesn’t have to be a tradeoff between a night out and the entire next day (or worse, the whole weekend). By incorporating mindful action, planning, plenty of rest, and self-care, you can strike a balance where you can enjoy the social benefits of drinking with friends and still wake up ready to dive into your planned activities.