In this episode, we talked about whether you can drink alcohol regularly if you have a fat loss / muscle building goal.

* First and foremost, I love a drink.
* Not talking here about problem drinking
* Research is mixed.
* What is clear is that it isn’t BENEFICIAL for losing fat and building muscle.

* Chronic alcohol ingestion impairs pancreatic enzyme secretion, which can lead to nutrient malabsorption, particularly of fat and protein.
* Pancreatic endocrine function can be affected
*Insulin resistance is a common side effect of alcoholism
* Alcohol consumption can alter nutrient status.  Alcohol consumption leads to impaired amino acid uptake and protein synthesis in the liver, along with increased protein oxidation due to necessary cell regeneration.
* Alcohol acts as an antagonist to vitamin A, vitamin B1, vitamin B3, and vitamin K.  Vitamin E has also been depleted in those who consume alcohol.
* Hormones - Chronic alcohol intake is one of the most powerful mediators of sex hormones. Ethanol is a testicular toxin and can increase the activity of aromatase, an enzyme that converts testosterone to estrogen in the body.  Chronic male alcoholics develop an assortment of endocrine disorders, including infertility, gonadal atrophy, and feminization, caused in part by elevated production of estrogens and low testosterone levels.  Alcohol abusers tend to have lower testosterone (and LH and FSH).

* Good news! Moderate alcohol consumption has been associated with health benefits.
* There may be some social or stress management benefits but they could also be gained through other means.
* Also, moderate drinkers may be moderate people, which can lead to improved overall health.
* What is moderate? Half to one drink per day or a drink several times a week.
* Red wine isn’t necessarily ‘the best’ - it’s heart healthy compounds like resveratrol can be found in many other foods.

* What are the behavioural factors?
* After a drink, your inhibitions loosen. Suddenly the 2nd, 3rd and 4th drink seem like a good idea. So do the chips on the way home.
* The next day, you’re more likely to be tired, dehydrated perhaps even hungover and so less likely to eat and exercise for your goals.
* What else could you ‘spend’ those alcohol calories on?
* Imagine a 3 year old saying, “But I just don’t want to live without alcohol daily”. Pretty sad right?
* “I can’t live without alcohol” Can’t you? Do you want to take it to bed at night?

* What to do?
* Take some data - how often and how much are you really drinking? How do you feel during and after? How’s your weight/muscle goals going?
* Consider your values around alcohol
* Plan for ways to reduce - some booze-free days / water-wine-water-wine / replacement drinks
* Take a break completely to reset your ‘norms’ - sober October, dry January etc.
* Get support and accountability


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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.