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11 | Can’t lose weight? Did you know, this is 1 of the most common barriers to long lasting weight loss?
Content note: This episode includes personal stories about binge drinking, binge eating, and shame. Please take care while listening.
Welcome back, friends!
Many moons ago, I woke up on my couch—still in last night’s makeup, shoes on, covered in cheesy gordita crunch fallout—and a tidal wave of shame. I’m sharing that story because it’s part of my healing and because some of you have been there too. In this episode, I talk about my complicated relationship with food and alcohol, why I chose sobriety (3 years and 9 months and counting at the time of recording), and how alcohol can quietly (and not so quietly) stall weight loss, mess with our hunger cues, sleep, and self-worth. This isn’t a moral lecture about drinking. It’s an invitation to get honest about what actually supports the life you want.
What You’ll Learn
How my binge drinking and binge eating were intertwined
Why “I’m fine, I don’t drink every day” can still hide hard truths
Six concrete ways alcohol can block weight loss (beyond “empty calories”)
The role of sleep disruption, blood sugar swings, lowered inhibitions, and mood
A gentle path forward if you’re sober-curious or simply stuck
6 Reasons Alcohol Can Stall Weight Loss (From the Episode)
Calories add up fast. Alcohol has ~7 kcal/gram; mixed drinks can push you into a surplus quickly.
Blood sugar rollercoaster. Spikes and crashes drive cravings—for more drinks or more food.
Lowered inhibitions. That “just one” becomes bread basket + apps + dessert… then late-night takeout.
Sleep wrecked, hunger up. Poor REM → higher cortisol & ghrelin → low energy, high appetite.
Gut health hits. Irritation and permeability can worsen GI symptoms and hinder progress.
Mood matters. Alcohol is a depressant; worse mood → worse self-care → stalled momentum.
Key Takeaways
You don’t have to identify as an “alcoholic” to acknowledge alcohol isn’t serving you.
Honest self-assessment beats shame every time.
If you choose to drink, plan your plate, pace, and portions on purpose.
If you’re sober-curious, you are not alone. Small experiments can change everything.
You are worthy of a life that lets you show up clear, energized, and proud.
Gentle Action Steps
Micro-audit: Notice when/where drinking leads to choices you don’t want.
Swap the cue: If wine “starts the slide,” replace that first drink with a ritual (sparkling water in a stemmed glass, tea, a walk, prayer).
Sleep first: Prioritize recovery nights this week and notice hunger/cravings the next day.
Reach out: If you want prayer or to talk, email me: https://sambaronenutrition.myflodesk.com/morethananumber
Need more of an individualized 1 on 1 path to reaching your weight loss and maintenance goals through accountability and evidence-based solutions? Click here for my 90 Days to Nourish Well program: https://sambaronenutrition.myflodesk.com/e9av8hib2c
Have questions about my 1 on 1 program, 90 Days to Nourish Well? Click here to schedule a complimentary 20 minute virtual session to chat about it: https://SessionwithSam.as.me/Discoverysession
Email: [email protected]
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By Sam Barone | Registered Dietitian, Certified Specialist in Obesity & Weight Management, Weight Loss Coach, SpeakerContent note: This episode includes personal stories about binge drinking, binge eating, and shame. Please take care while listening.
Welcome back, friends!
Many moons ago, I woke up on my couch—still in last night’s makeup, shoes on, covered in cheesy gordita crunch fallout—and a tidal wave of shame. I’m sharing that story because it’s part of my healing and because some of you have been there too. In this episode, I talk about my complicated relationship with food and alcohol, why I chose sobriety (3 years and 9 months and counting at the time of recording), and how alcohol can quietly (and not so quietly) stall weight loss, mess with our hunger cues, sleep, and self-worth. This isn’t a moral lecture about drinking. It’s an invitation to get honest about what actually supports the life you want.
What You’ll Learn
How my binge drinking and binge eating were intertwined
Why “I’m fine, I don’t drink every day” can still hide hard truths
Six concrete ways alcohol can block weight loss (beyond “empty calories”)
The role of sleep disruption, blood sugar swings, lowered inhibitions, and mood
A gentle path forward if you’re sober-curious or simply stuck
6 Reasons Alcohol Can Stall Weight Loss (From the Episode)
Calories add up fast. Alcohol has ~7 kcal/gram; mixed drinks can push you into a surplus quickly.
Blood sugar rollercoaster. Spikes and crashes drive cravings—for more drinks or more food.
Lowered inhibitions. That “just one” becomes bread basket + apps + dessert… then late-night takeout.
Sleep wrecked, hunger up. Poor REM → higher cortisol & ghrelin → low energy, high appetite.
Gut health hits. Irritation and permeability can worsen GI symptoms and hinder progress.
Mood matters. Alcohol is a depressant; worse mood → worse self-care → stalled momentum.
Key Takeaways
You don’t have to identify as an “alcoholic” to acknowledge alcohol isn’t serving you.
Honest self-assessment beats shame every time.
If you choose to drink, plan your plate, pace, and portions on purpose.
If you’re sober-curious, you are not alone. Small experiments can change everything.
You are worthy of a life that lets you show up clear, energized, and proud.
Gentle Action Steps
Micro-audit: Notice when/where drinking leads to choices you don’t want.
Swap the cue: If wine “starts the slide,” replace that first drink with a ritual (sparkling water in a stemmed glass, tea, a walk, prayer).
Sleep first: Prioritize recovery nights this week and notice hunger/cravings the next day.
Reach out: If you want prayer or to talk, email me: https://sambaronenutrition.myflodesk.com/morethananumber
Need more of an individualized 1 on 1 path to reaching your weight loss and maintenance goals through accountability and evidence-based solutions? Click here for my 90 Days to Nourish Well program: https://sambaronenutrition.myflodesk.com/e9av8hib2c
Have questions about my 1 on 1 program, 90 Days to Nourish Well? Click here to schedule a complimentary 20 minute virtual session to chat about it: https://SessionwithSam.as.me/Discoverysession
Email: [email protected]