WHAT ABOUT BOOZE?

CAN I DRINK ALCOHOL WHILE TRYING TO LOSE BODY FAT?

This question comes up frequently.

“I enjoy a beer, drink, or glass of wine a few times a week. Can I keep doing that with a fat loss / muscle building program?”

You can, but it must be in extreme moderation. Alcohol is a toxin and a depressant, and it's sugar. To optimize your progress, it's best to avoid alcohol while building muscle, dieting, or trying to lose body fat. If you choose to drink, limit yourself to 1–2 drinks per week. Alcohol consumption can significantly hinder your progress, if not completely undermine your efforts, as further explained below.

HOW DOES ALCOHOL AFFECT MY FAT LOSS PLAN?

Halts Fat Loss

Alcohol is a neurotoxin. Since the body cannot store alcohol calories, it focuses on expelling the alcohol, pausing fat loss until it's eliminated (by reducing fat utilization and increasing fat storage). The body stops processing other macronutrients (carbohydrates, proteins, and fats) and concentrates solely on metabolizing the alcohol. Therefore, any additional calories consumed during drinking (from sugars in drinks or food) are more likely to be stored as fat. For instance, if you have dinner with 2 glasses of wine, the food consumed is typically stored as fat for later energy use. This is not ideal for fat loss. Even if you're active (i.e., dancing) while drinking, your body still does not burn fat!! It prioritizes burning alcohol until it's cleared.

Increases Caloric Intake

Alcohol adds to your daily calorie count. Additionally, it often leads to indulging in high-calorie, high-fat foods, pushing you into a calorie surplus.

• One typical beer (12 ounces)

• One standard shot (1 ounce)

• One glass of wine (5 ounces)

...each contain over 100 calories, excluding mixers. However, the concept of calories in / calories out has many nuances, which we'll discuss in Ring #4: Quantity.

Reduces Inhibitions

Alcohol can impair judgment and decision-making, leading to poor dietary choices that hinder fitness goals. A well-planned day with a grilled chicken salad or pork and sweet potato can quickly turn into pizza, tacos, or ice cream. In such moments, one might think, "Fu@k it. I've already messed up today, so I might as well go all out!" leading to another drink and a charcuterie board before heading to the pool. For social events, consider non-alcoholic options or mocktails to enjoy the occasion without compromising your muscle-building efforts.

Stimulates Appetite

Consuming alcohol increases the likelihood of being overweight. This is due not only to the empty calories in alcoholic drinks but also because alcohol makes us feel hungrier than we are. Moreover, alcohol dulls the signals that indicate when we've had enough to eat, making overeating more likely and easier.

HOW DOES ALCOHOL AFFECT MUSCLE BUILDING + RECOVERY?

Reduces Muscle Building

Alcohol's influence on muscle development is complex. In addition to reducing testosterone levels, alcohol can hinder protein synthesis, the process by which the body repairs and builds muscle fibers. As a result, frequent alcohol consumption can adversely impact muscle recovery.

Disrupts Sleep Quality and Recovery

Essentially, alcohol acts as a toxin to your body, which is why you experience a lightheaded sensation after the first few sips. The body then begins to counteract this. Simply put, your body releases a stimulant to counter the depressant effects of the toxin. This is why each drink after the first is an attempt to recapture the initial sensation, which is only experienced again with the next first drink. Alcohol disrupts sleep quality by increasing time spent in "light" sleep (from which we are more likely to wake) and reducing time spent in "deep" sleep. Deep sleep significantly aids recovery more than light sleep, making its absence detrimental.

Decreases Growth Hormone Production

Alcohol lowers the production of growth hormone, which is crucial for muscle development and recovery and is released during sleep. Thus, higher alcohol intake further reduces growth hormone levels. 

IS THERE A "BEST" TYPE OF ALCOHOL FOR DIETING?

Not really. Although red wine is known for its antioxidant benefits (which, by the way, you can get from eating grapes), it still carries the negative effects mentioned earlier. For optimal diet results, I suggest abstaining from alcohol. However, if you must drink for a special occasion, choose hard liquors mixed with seltzer or diet soda and avoid beers and wines, particularly if consuming more than 1-2 drinks.

BENEFITS OF GIVING UP ALCOHOL...

After the first week:

• Improved and deeper sleep

• Better hydration

• Radiant, well-hydrated skin

After the second week:

• Less or no acid reflux (as your stomach lining has had time to heal)

• More radiant skin and brighter eyes

• Increased mental clarity

• You will have avoided over 2000 calories from alcohol

During the third and fourth weeks:

• You'll have lowered your risk of heart disease, stroke, high cholesterol, and high blood pressure

• Kidney health and vision may have shown improvement

After one month:

• Your liver can now focus on 500 other essential functions and tasks!

• Liver fat could be reduced by up to 20%, making your liver more efficient at detoxifying your body (important during perimenopause and for weight loss).

After three months:

• Your risk of cancer is significantly reduced

The point is, alcohol can be enjoyable and plays a significant role in our society. Whether it's meeting friends for brunch, sharing wine with your partner, or reminiscing about college parties, it happens. You can still enjoy a drink now and then, but if you have health goals, it should be limited to occasionally (1-2 drinks per week at most).

Your relationship with alcohol is entirely your choice. However, it's crucial to manage it for your overall health, longevity, hormonal balance, and personal goals.

Understanding what is happening inside your body might influence your decisions. It might not. But having knowledge is empowering.

Be aware of the impact. Observing how your heart rate changes and how your sleep, training, and progress are affected can help ensure that when you choose to drink, it's done in moderation and with mindfulness.

For more lessons like this one, check out the Moxie 5 Rings Method Program!