Alcohol
A socially accepted toxin. Alcohol is processed by the liver as a priority toxin—everything else waits. It disrupts sleep architecture, depletes nutrients, damages the gut lining, and affects hormones. There is no "safe" amount for optimal health, but dose matters.
How Alcohol Affects the Body
Liver Processing
Alcohol becomes acetaldehyde (toxic), then acetate. Liver prioritizes this over everything.
Sleep Disruption
Reduces REM sleep. Fragments sleep cycles. Even 1-2 drinks impair sleep quality.
Gut Damage
Increases intestinal permeability. Disrupts microbiome. Leaky gut connection.
Hormone Effects
Increases estrogen in both sexes. Lowers testosterone. Disrupts HPA axis.
Nutrient Depletion
B vitamins (especially B1), magnesium, zinc depleted. Impairs absorption.
Blood Sugar
Liver can't release glucose while processing alcohol. Hypoglycemia risk.
If You Choose to Drink
Eat First
Food slows absorption. Never drink on empty stomach. Protein and fat best.
Hydrate
One glass water per drink. Electrolytes help. Dehydration worsens effects.
Choose Wisely
Clear spirits have fewer congeners. Dry wines lower sugar. Avoid mixers.
Timing Matters
Earlier better than late. Allow 3+ hours before bed. Body processes ~1 drink/hour.
Support Nutrients
B vitamins, NAC before. Magnesium. Milk thistle for liver support.
Alcohol-Free Days
Give liver a break. At least 3-4 days/week alcohol-free. More is better.
Benefits of Reducing or Stopping
Better Sleep
Deep and REM sleep improve. More energy. Better recovery.
Improved Mood
Alcohol is a depressant. Anxiety often reduces. Mental clarity improves.
Better Digestion
Gut lining heals. Microbiome improves. Less bloating and inflammation.
Hormone Balance
Testosterone increases. Estrogen normalizes. Better body composition.
Liver Health
Liver can focus on detox. Enzymes normalize. Fatty liver reverses.
Weight Loss
Empty calories eliminated. Better food choices. Reduced inflammation.