Sober second thoughts

Hey there, time traveller!
This article was published 24/02/2024 (571 days ago), so information in it may no longer be current.

Why don’t you have another, Mitch? This is a question I’ve heard more than a few times over the years. Sometimes I would, but nowadays alcohol is largely out of my life.

Science aside, I realized my capacity to commit all of myself to work, fitness and family went down the drain after I indulged.

I couldn’t afford to crash on the couch while my kids tugged at me for my attention. I want to be on my game most of the time, and alcohol is an obstacle in that pursuit. It crushes my sleep and motivation the next day. I can’t keep up with the pace of my life if I’m foggy and moody.

Moderation may be fine for most. I’m not suggesting you give up drinking⁣. I am saying that when you get clear on what it is you do want, you can get clear on the things that aren’t serving you.

It’s as much about cutting bad habits as it is introducing new ones. And when you prioritize your health, fitness and happiness, you tend to have clarity on the life you want to lead.

Heck, you might even become the inspiration to influence change in somebody else’s life.⁣ So, what are you currently doing that isn’t helping you achieve the greatness you were destined for?⁣ Maybe it’s alcohol, maybe it’s not, but today we’ll help you make an informed decision.

Why do people think red wine is healthy?

The idea that alcohol, and particular red wine, is healthy took off in the 1990s when the “French paradox” was first introduced via an impactful 60 Minutes episode. A few French epidemiologists said that although the typical French diet was high in saturated fat, the French had much lower instances of heart disease.

They attributed this paradox to the Mediterranean Diet and, specifically, to moderate red wine consumption.

But some researchers argued the research lacked proper controls, which may have skewed the findings.

Big Wine has done a good job convincing us of its “health benefits” ever since, but it’s not based in reality.

According to recommendations by the Canadian Centre on Substance Use and Addiction, more than two standard drinks per week brings no benefit.

Consuming three to six per week is associated with cancers affecting the colon and breast. Meanwhile, consuming seven or more drinks per week comes with a high risk of heart disease and stroke.

That’s the long-term risk. I want to discuss how it affects the here and now. That nightcap could be sabotaging your efforts to lose weight or optimize your performance, mentally and physically.

When you drink alcohol, your body recognizes it as a toxin. All other metabolic processes are halted immediately — including any potential fat loss. It’s an “all hands on deck” moment, if you will. (That really tells you something, doesn’t it?)

When you drink alcohol, your heart rate increases. Blood pressure goes up. Your body starts becoming dehydrated. Sleep gets disrupted (this is a big one even with a small amount before bed). Digestion goes out of whack. Blood glucose levels spike and drop.

But the biggest factor? Its impact on willpower. Your inhibitions lower, and you’re many times more likely to have “food amnesia” around those tasty late-night treats.

Occasionally, I’ll go on a long sobriety streak of a few months, like I’m in right now. And I have to tell you I have more consistent energy every time I do. Digestion improves, sleep gets better and my fitness results take off. My Oura Ring sleep scores back that up. It’s a literal cheat code to living healthy and well.

Maybe it’s worth saying no to drinking on “school nights” and moderation on weekends. I would be shocked if it didn’t alter your own view of alcohol and your relationship with it after seeing all the benefits of going without.

What about resveratrol?

Red wine contains antioxidants from grape skin that are not found in white wine or other types of alcohol. For example, red wine is rich in resveratrol, a natural polyphenol compound that acts as an antioxidant and may reduce inflammation and offer protection from cancer and heart disease.

However, some studies have suggested humans can’t get enough of these antioxidants from red wine for any meaningful health benefits.

In fact, to get the benefits you’d likely encounter too many cons related to excess alcohol consumption to make it worthwhile. Disclaimer: Do not attempt this at home, folks.

What does the research say?

A 2020 study published in the European Journal of Public Health found that a majority of studies supporting alcohol in moderation were funded or supported by the alcohol industry, so take that for what it’s worth.

According to the World Health Organization, alcohol is associated with numerous health problems, including cirrhosis, cancers, heart disease and developmental disorders, and these risks outweigh any potential benefits.

In 2022, researchers found not only was there no cardiovascular benefit to drinking alcohol, it could even increase the risk of heart issues, according to Dr. Leslie Cho, a cardiologist at the Cleveland Clinic.

Bad for the brain and gut

Even one to two drinks a day (or a binge night once a week) leads to thinning of the neocortex. It causes a loss of neurons in the neocortex and other brain regions. Grey matter and white matter are both impacted.

Alcohol also reduces the thickness of the brain. The shrinkage varies depending on the consumption levels, but it doesn’t take much.

The more often one drinks, the more permanent changes there are in the brain regarding habitual and impulsive behaviour. The effects remain even when not drinking anymore. There are persistent changes.

It also disrupts neural circuits that control regulation, leading to an increase of alcohol intake. It causes inflammation in different parts of the body and pushes us to drink more.

Alcohol disrupts the microbiome of the gut and its communications. It also severely impacts the immune system. It can cause leaky gut where bacteria from partially digested food can pass into the bloodstream.

Effects on stress

Drinking “takes the edge off” and we temporarily feel better, but it leads to a state of being more stressed when it wears off.

When people drink regularly, they have a “boomerang” stress spike (cortisol) when they’re not drinking. Those changes persist long past the time they last drank. It pushes them to drink again to feel better, and so goes the vicious cycle.

Alcohol and sleep

Sleep after consuming alcohol is compromised. You may fall asleep more easily, but slow-wave sleep, deep sleep and rapid-eye-movement (REM) sleep are all impacted.

Instead of a good night’s sleep, it’s only possible to get into “peudo-sleep” where you aren’t fully rested when you wake, even if you laid in bed for seven-plus hours.

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In the end, no amount of alcohol is safe, health experts agree, regardless of whether you’re drinking wine, beer or liquor.

Like anything in life, though, a little moderation goes a long way. We don’t have to live on a perfectly straight edge to live long and healthy lives. And, for most people, it’s fine to enjoy a glass of wine or cold beer every now and then. But don’t do it under false pretenses such as improving your health. The health halo around alcohol needs to be put to rest.

Mitch Calvert is a Winnipeg-based fitness coach who has helped more than 1,400 people transform their bodies and lives over the past decade. Visit mitchcalvert.com/calculator to get a free starter plan.