In this episode of The Wellness for Real Life Podcast, Lauren Melton and Marci Nevin dive deep into the often taboo subject of alcohol and its effects on health and wellness. They candidly discuss their personal journeys with reducing alcohol consumption and the challenges many people face when making the decision to cut back or eliminate alcohol entirely. The conversation covers everything from the physical impacts of alcohol, including its effect on sleep, metabolism, and gut health, to the social pressures that make it difficult to abstain.

Lauren and Marci also provide practical strategies for navigating social situations without alcohol, breaking free from societal norms, and embracing a healthier lifestyle. Whether you're someone considering reducing your alcohol intake or just curious about the long-term health effects, this episode will provide valuable insights, personal stories, and actionable tips to support your journey.

Key Takeaways:

• [00:00] Introduction: Lauren shares an update on her house sale and dealing with joint pain, plus a funny story about her son's accident in gym class.
• [15:00] Alcohol’s Health Risks: Marci and Lauren discuss the harsh realities of alcohol consumption, including the fact that it's a Group 1 carcinogen, just like tobacco, and its association with increased cancer risks, especially breast cancer in women.
• [23:00] Alcohol’s Impact on Sleep: Drinking may feel like it helps you sleep, but it actually disrupts deep, restorative REM sleep, leaving you foggy and tired the next day.
• [27:45] The Social Pressure of Drinking: How social situations, work events, and cultural norms can make it hard to say no to alcohol. Lauren and Marci offer practical advice on navigating these situations without giving in to pressure.
• [33:20] The Impact of Alcohol on Hunger and Cravings: Alcohol increases ghrelin (the hunger hormone) and decreases leptin (the satiety hormone), making it harder to stick to your nutritional goals and encouraging overeating.
• [36:50] The Connection Between Alcohol and Gut Health: Alcohol disrupts the gut microbiome, leading to digestive issues and potentially making weight loss and overall health more challenging.
• [42:15] Reframing Your Relationship with Alcohol: You don’t owe anyone an explanation for not drinking. Often, comments about your choice not to drink are more about the other person’s discomfort with their own habits.
• [50:30] Creating New Social Norms: Lauren shares stories of high-achieving women in leadership roles who are changing the alcohol-centered norms at work and setting healthier examples for their teams.
• [55:10] Practical Alternatives: Ideas for replacing alcohol with mocktails, sparkling water, or other healthier alternatives. It's about the ritual, not the substance.
• [01:00:00] The Long-Term Benefits of Cutting Back: The more you put in the reps of avoiding alcohol, the easier it gets. Embracing the discomfort can lead to long-term health improvements, better energy, and no regrets.

Resources Mentioned:

• Andrew Huberman’s Podcast Episode on Alcohol

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