The power of sobriety: Experimenting with going alcohol free

Disclaimer - I’m not the booze police! This is just my account of an experimental lifestyle adjustment I’m going through.

2024 - The first half

I'm no alcoholic, and I'm no athlete either. But since Christmas 2024, I started to question what Alcohol is actually doing for me. I was only a weekend drinker - mostly a few beers and a couple of bottles of wine over the weekend. Maybe a JD & C here and there for good measure.

I often had that feeling of guilt when enjoying a few drinks hung around like tinnitus. I was thinking about my future self and what health problems I may or may not be fuelling further down life’s road.

The noise finally got loud enough that I decided to take action, in one of those spontaneous moments like when you decide you’re going to run a half marathon.

I think the first weekend after Christmas - I poured a beer, drank half of it and thought 'You know what?’ - I don't need this!'. As well as the longer-term thoughts about what Alcohol was doing to my body, I was becoming increasingly conscious of what it could be doing to my brain too.

Alcohol consumption has increased 20% in the US since COVID and continues to be one of the main contributors to health problems in the UK - with 24% of adults regularly exceeding the prescribed rate. I have no doubt been one of them.

The statistics are eye-opening and I won’t make this post intentionally depressing by citing them - but they’re summarised here➖

Alcohol statistics | Alcohol Change UK

My own observations from drinking were broadly as follows -

  • Poor sleep, difficulty getting to sleep and often waking up in the early hours
  • Elevated heart rate - affecting sleep
  • Heartburn - during the day but also affecting sleep
  • Late starts and slow going in the mornings
  • Foggy head
  • Wheezy chest
  • Lethargy
  • Depression (fuelled by mindless doom-scrolling as a result of said lethargy - resulting in wasted Saturdays due to not getting up until very late morning)
  • Significant Effect on HRV Status

Many of the above problems were demonstrable from the statistics picked up on my Garmin watch - particularly heart rate and HRV. Heart rate was so noticeable in the nighttime graphs - peaking at midnight and sometimes taking until 6 am to resemble anything near my normal resting rate of 50-60 Bpm. (Interestingly the same pattern occurs after a Chinese takeaway or other high salt content foods).

HRV Status ( https://www.garmin.com/en-GB/garmin-technology/health-science/hrv-status/ ) is a great metric you may have heard of - measuring the millisecond variability between heartbeats. This is very useful data that, when interpreted correctly, gives a great indication of how prepared your body is for the day ahead.

Check out this graph of my HRV over the Christmas period. No prizes for spotting the boozy Christmas break:


Look how that graph climbs in green from January 7th!

HRV status is a feature available on many Garmin watches and later Apple Watches. (It’s also a feature of the Whoop Band which is handy if you want to track fitness but still wear a traditional watch - and it’s subscription-based, so quite affordable)

https://www.whoop.com/gb/en/

So these HRV readings validated and bolstered my negative view on the effects my modest alcohol intake was having on me - which in turn prompted my experiment of a trial separation with drink.

Aside from a little willpower, one thing helped considerably. My 3-hour weekly commute provides ideal opportunity to take in Podcasts and Audiobooks. One of my two main go-to Podcasts is ‘The High Performance Podcast’ - if you haven't looked it up yet, I recommend you do.

The episode that really resonated was episode 239 with guest speaker Ruari Fairbairns - founder of 'One Year No Beer'. If you fancy giving it a watch, here it is:

Is Alcohol Toxic? One Year No Beer Founder Debates

Another one worth checking out is Diary of a CEO by Stephen Bartlett - this particular episode with Kristen Holmes https://www.instagram.com/kristen_holmes2126/?hl=en# covers fitness and sleep - but also touches nicely on Alcohol and gives some useful insight:

The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!" Kristen Holmes

The benefits I've experienced first-hand

I'm around 3 months in now with not a drop of alcohol - and still no desire to have any. It's been FAR easier than expected. Friday and Saturday nights are no longer associated with cracking a beer and watching 4-5 hours of trash. Instead, I'm focused on every aspect of my life - and fully conscious that there's the equivalent of another working day when my general working day ends at around 5pm.

I've taken advantage of the summer light nights to drive out and watch the sunset on a remote beach, getting some great golden-hour photography. I have a newfound habit of just going out walking at 8, 9, 10 pm - whenever I feel like it - and letting my brain wander while my feet get the steps in for the day. I’ve even taken to writing which has been a lifelong interest that has always taken a back seat.

I've been to some parties and social gatherings and have amused myself at the trash that people talk after a skin full - and then revelled in the opportunity to make a sharp exit - in the car!

I've lost around 8 Kilos. Physically I feel great - I spring out of bed in the mornings and my sleep quality has never been so consistently good - with plenty of consistent deep and REM sleep.

I actually have the energy to get out and exercise - the initial inertia to do so has diminished. I’m no longer in a negative loop but find myself in a positive loop which can only continue to lead to more good things - clarity, fitness, creativity, focus - the list goes on.

Transitioning to an alcohol-free lifestyle

I’ve learned that drinking alcohol is very much associative.

In the first few weeks, it felt strange to finish work on a Friday night and NOT head straight for the fridge. Even now, as summer is getting into full swing - certain things, like the smell of a neighbour's barbeque wafting through the evening air - prompt an association with grabbing a bottle of lager.

After a certain amount of time though, you feel invested in the process. Cracking a bottle of beer would undo months of hard work. I feel strangely smug when opening the fridge and seeing cans of lager in there from last Christmas.

If you do try to take time off from the booze, but have some strong urges to pop a bottle, the following can help:

  • Stock up on a wider, more interesting variety of soft drinks - both still and fizzy
  • Do the same with hot drinks - I favour some different teas and coffees
  • Start exercising - as soon as you’re invested in the process, you will be more reluctant to undo your hard work
  • Monitor your exercise and general health stats - you’ll soon notice the improvement in all aspects which will provide encouragement
  • Remind yourself of the potential long-term problems alcohol can cause
  • Remind yourself of the money you’re saving - and put it to a new purpose
  • Try some alcohol-free drinks - you’ll often realise you’re getting the same enjoyment without the foggy brain the next day
  • Read appropriate material - Personally, I happened to be reading ‘Limitless’ by Jim Kwik - I’d recommend reading this for a variety of reasons - but first and foremost it gives you a renewed respect for your brain!

https://www.jimkwik.com/

Alcohol-free drinks

I’ve often wondered if there is any point in alcohol-free beer. What I have learned is that there are some sad traits in our society where you are looked upon as odd/boring / a lightweight if you aren’t boozing during social get-togethers. I’ve been called ‘sad’ and I get the feeling people think I must be unhappy, enduring such a process. Truth is - I’m actually far happier now.

Sadly - it can even alter the enjoyment of fellow drinkers if they’re having a beer and you’re cracking a Fanta. This is wrong - and not everyone is like this - but this is the time that having an alcohol-free beer provides some inclusivity in social settings.

As I write this, I am noticing new TV adverts on a regular basis for alcohol-free cider, gin, and other spirits - I feel there is an alcohol-free revolution developing - maybe following the trend of todays youth that seem to have less interest (or more awareness?) in drinking than former generations.

It makes you wonder if it’ll ever be treated with the same disdain as smoking - that would definitely be the nail in the coffin for the last remaining pubs!

To conclude….

I have nothing against drinking - everyone is in control of their own self and it is personal choice. I haven't ruled out ever drinking again myself either - but so far I’m just enjoying the benefits and intend to stick with it for as long as I continue to be happy.

In concurrence with focusing on fitness - parking my alcohol intake has accelerated my progress and the given that there are only positives and no negatives from this experiment, I cannot think of a valid reason to go back to old habits.

The challenge now is to go on holiday and tackle the strong associations with sunshine and San-Miguel!

Una cerveza sin-alcohol por favor! 🍺


The power of sobriety: Experimenting with going alcohol free 

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