Today we're taking a (mostly) objective approach to alcohol consumption - the risks, the benefits, and the drinking culture we are up against, and how it all impacts our nutrition, our fitness, and our overall health. We talk through taking a "risk analysis" approach to how we drink and share a bit of our own experiences as well.

1:30 How can learning more about alcohol help us become more knowledgable and educated consumers? Today we want to take the morality out of this topic and go into the topic of alcohol and drinking patterns with an open mind. We talk objective vs. subjective and how both of these fit into this topic.

7:30 Alcohol is a fourth, “nonessential,” macronutrient with 7 calories per gram. The caloric value of alcohol disproportionately high for the minimal nutrients provided. This knowledge can help us make more informed food choices.

9:58 As a neurotoxin, alcohol receives metabolic priority. It doesn’t trigger fullness signals like typical food does. When we pair this with impaired decision making and lower inhibitions, we see a tendency towards overconsumption.

15:35 There are many physiological impacts of alcohol intake, both short and long term. One of them that really impacts how we feel is disturbed sleep after drinking. There is a dose-toxicity response, so moderate drinking is very different than binge drinking.

17:50 We talk through the benefits of drinking: both health and social oriented. Moderate alcohol intake can increase HDL and lower risk of heart disease, stroke, kidney stones, and more.

21:57 We must take a “risk assessment” approach to our alcohol intake. Overall health benefits pale in comparison to risks, so it feels like the benefits we can weigh are social benefits - community, celebration, and enjoyment.

27:00 Drinking habits are very personal and very sensitive and a lot of trust and respect is required before opening up a conversation around this topic.

29:50 We talk about drinking culture in the US vs UK, drinking age limits, and the downfall of abstinence-based approaches around alcohol consumption. Rates of binge drinking are increasing across certain populations: https://www.nytimes.com/2017/12/29/opinion/sunday/alcohol-binge-drinking.html

36:20  Kate and Michael each share some of their personal experiences - from growing up in a more conservative community where alcohol was attached to morality to family history and days of heavy drinking through university.

46:30 The term “sober curious” means “to choose to question, or get curious about, every impulse, invitation, and expectation to drink, versus mindlessly going along with the dominant drinking culture.” It is about assessing your relationship with alcohol and paying attention to your consumption.

49:00 Having a drink can be the correct choice when weighing pros and cons, but being in tune with our choices and behaviors can help us consume in a way that is aligned with our goals, how we want to feel, and what we want out of our lives. This episode does not come with any recommendation beyond being more aware.

Support and resources: https://www.rethinkingdrinking.niaaa.nih.gov/help-links/default.aspx

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🟡 Michael Ulloa
Website: michaelulloa.com
Instagram: @michaelulloapt

🟡 Kate Lyman
Website: katelymannutrition.com
Instagram: @klnutrition

Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!