81. Should you stop drinking alcohol?

Welcome back to the Fuelled Podcast with Dr. Gemma Sampson. In this episode, we delve into the topic of alcohol consumption and its impact on lifestyle, sleep, recovery, and performance. As January nears its end, many people are evaluating their diets and alcohol intake. Dr. Sampson discusses the trend of reduced alcohol consumption, shares personal experiences, and provides insights on the effects of alcohol. Learn about the calorie content of different alcoholic drinks, the importance of intentional drinking, and strategies for incorporating alcohol into your lifestyle in a balanced way.

Whether you're considering stopping, reducing, or just being more mindful of your alcohol intake, this episode offers valuable advice and perspectives.

Listen on Apple Podcasts, or watch on Youtube.

TRANSCRIPT

Navigating Alcohol Choices: Tips for a Healthier Lifestyle

Welcome back to the Fuelled Podcast blog, where we dive into all aspects of living a healthy, balanced life. I'm Dr. Gemma Sampson, your host and guide on this wellness journey. Today, I want to chat with you about a topic that's been on many people's minds, especially as we kick off a new year: alcohol. 

As January wraps up, many of us reflect on the habits we've explored over the past month. It's a time synonymous with new diets, cutting out sugar and alcohol, and adopting healthier lifestyles. I'm curious—have you cut out alcohol this January? What's changed for you? Maybe you've noticed improvements or perhaps no difference at all. Either way, I’d love to hear about your experiences.

I've been asked countless times over the last few years, especially since COVID turned our lives upside down: Should I stop drinking alcohol? How is it influencing my lifestyle, sleep, recovery, or even my cycling performance? Interestingly, there seems to be a societal shift towards drinking less. Nowadays, people are more open to choosing alcohol-free options when socializing, a trend I've observed during dinners and social gatherings.

For instance, while dining with a group of cyclists in Mallorca, I noticed out of 40 beer drinkers, only a handful chose alcoholic beers. Similarly, at the Tour Down Under in Adelaide, conversations with clients highlighted a growing preference for alcohol-free beers. They found these choices enhanced their lives—less hangover, better feelings overall.

This trend poses an intriguing question: Should we drink alcohol at all? It’s a deeply personal choice without a one-size-fits-all answer. It's becoming increasingly clear that understanding how alcohol affects our lives can guide us in deciding whether to reduce or swap our drinking habits.

I've observed that when people go to extremes, like cutting alcohol completely, it often leads to a binge-restrict cycle. Deprivation can, ironically, increase the desire for what we’re attempting to avoid. I'm keenly interested in the effects of dry January on people’s habits post-month. Some might revert to old habits, eagerly waiting for February, while others integrate positive, lasting changes.

In my one-on-one sessions with clients using my Fuelled framework, I advocate for keeping a food diary. This practice reveals the patterns behind our food and alcohol choices, which are often influenced by stress, boredom, or habits. It's not just about numbers but understanding what drives these decisions.

Take, for instance, the habit of unwinding with a glass of wine after a stressful workday. It’s vital to evaluate how such habits align with your personal goals and impacts. Does it escalate beyond one glass? Identifying these patterns can empower you to change, if desired.

Telling someone to quit alcohol without considering their motivation or goals is pointless. Whether or not you choose to indulge should be intentional, considering lifestyle impacts and examining patterns. For example, alcohol during pregnancy is a clear line. Otherwise, it’s about fitting it into your life with awareness—can you reduce or swap it if it's contributing unwanted energy or calories? 

For me personally, alcohol is a mindful choice. I fly back to Spain today after a last-minute gathering where I indulged in a couple of glasses of wine. Alcohol isn’t a regular presence in my life—it’s more social, reserved for special occasions. There’s no hard rule; it’s about quality, shared moments, and personal preferences.

We often overlook just how energy-dense alcohol can be. One gram delivers seven calories, edging close to the calorie-rich nature of fat. It’s not just empty calories—food and drink interact with our social lives. During social gatherings like my recent farewell drinks, it wasn’t about the alcohol per se. Sometimes, I don’t even finish a drink if I’m not enjoying it. Be intentional—drink by choice, savor the moments, and understand your consumption's effects.

Our inhibitions also dilute with alcohol, often leading us to make other high-calorie food choices when we wouldn’t typically. A night of drinks plus post-outing snack runs can inadvertently rack up calorie intake significantly. In my practice, a framework helps clients maintain balance even through festive times, mitigating unexpected weight gain.

I often suggest day drinking rather than indulging at night. Alcohol, essentially a toxin, requires the body to prioritize detoxification over other functions such as digestion and recovery. This strain impacts sleep quality, which many of my clients track using health devices. Drinking earlier allows your body to metabolize alcohol more efficiently, preserving restorative sleep and optimal recovery.

Ultimately, knowing your limits and how alcohol affects you leads to healthier decisions. If you've got a major meeting tomorrow, consider abstaining tonight. Reflect on how today's choices shape tomorrow's performance—be it on a bike, at work, or in family life.

Exploring alcohol-free alternatives can also be rewarding. Many of my clients enjoy the growing range of non-alcoholic beers, kombuchas, or mocktails available internationally. Even sparkling water can mimic the social experience of an alcoholic beverage when creatively flavored.

Intentionally navigate your alcohol habits. Recognize how consumption aligns with your lifestyle and fitness goals. Be conscious, swap, or reduce when necessary, and always choose based on your personal preferences and well-being.

I challenge you to assess your alcohol habits: What role does it play? Can you track any changes from the past month if you've abstained? How does it fit with your future lifestyle choices? Embrace intentional choices that align with your goals and how they make you feel.

This exploration is personal, and you have the power to shape how alcohol fits in your life. Until next time, think critically, choose wisely, and fuel your ride with balance.