Sober-Curious? Here's why drinking less might be your glow-up
I’ve been thinking a lot about my relationship with alcohol lately. Not because I’m ready to quit for good, or because I have a negative relationship with it. BUT because I’ve noticed how even a single drink impacts how I feel the next day...whether it’s my energy, mood, or focus. There’s a clear difference between the days I drink and the days I don’t.
So, I started paying attention. I’m not alone in this. More people are embracing the “sober curious” movement, questioning when and why we drink. Think Dry January, Sober October, or just being more mindful overall.
I've noticed it's becoming more normal to skip the alcohol, whether for wellness, a fitness goal, or simply wanting to feel sharper. No longer does saying no require an excuse, and there are plenty of non-alcoholic drink options to enjoy too!
How Alcohol Actually Affects Your Body
The effects of alcohol vary for each individual. Things like body mass, gender, metabolism, and how much you drink all factor in.
But there are some general truths:
- Slows your nervous system (impacts focus + coordination)
- Dehydrates you + messes with digestion
- Blocks your body from absorbing key nutrients
- Interrupts muscle repair and recovery
- Reduces muscle-building hormones
- Disrupts REM sleep (the deep recovery kind)
Why Fitness and Alcohol Don’t Always Mix
If you care about performance, recovery, or consistency, alcohol can be a bit of a setback. That’s because your body treats alcohol like a toxin and prioritizes getting it out of your system. In doing so, it delays repairing muscles, replenishing fluids, and stabilizing your energy levels. That “off” feeling you get after a night out isn’t in your head.
Mixing alcohol with exercise makes dehydration worse, delays reaction time, and can lead to slower recovery, tighter muscles, and lower energy. Sometimes this can last for up to 48 hours. Even light to moderate drinking can have an impact.
The reality is not everyone is giving it up, and that’s totally fine. But it’s helpful to understand how it plays into your overall health picture, especially if you’re working toward fitness goals.
What I Noticed When I Cut Back
I’ve taken breaks from alcohol here and there. Some short, some longer. And the difference is always clear:
- Deeper sleep and easier mornings
- More steady energy all day
- Better workouts
- Clearer skin
- A more balanced mood
- Less bloating
Most recently, I did a 2-Week Glow Up Reset with zero alcohol, and honestly, I felt amazing. Every day felt clearer, calmer, and more manageable—mentally and physically.
Tips for Taking a Break (Without the Pressure)
Cutting back doesn’t have to mean full sobriety. It can just be a reset. Here’s what helps me when I want to scale down:
- Sparkling water with citrus or herbs
- Mocktails, especially those with adaptogens or functional ingredients
- Alcohol-free spirits (some taste surprisingly good)
- Herbal teas at night when I want something comforting
And if you’re looking for something fun to sip, this Summer Glow-Up Mocktail Recipe has been my favorite lately—simple, refreshing, and alcohol-free.
Supplements That Support Recovery
If you do choose to drink, there are some helpful supplements you can take to replenish what alcohol can deplete (why not biohack a little to reduce the side effects):
- B-complex vitamins: Especially B1, B6, and B12 for energy and nervous system health
- Magnesium: Great for sleep, mood, and muscle recovery
- Electrolytes: To rehydrate and rebalance
- NAC or milk thistle: For liver support, if you’re into herbal options
Your liver starts detoxing the moment you stop drinking. No juice cleanse required.
Final Thoughts
Don't get me wrong I love my glass of wine with dinner or a spicy margarita on the beach, but I also like being aware of moments I'm drinking out of habit vs actually wanting it! I will also say that I definitely feel the effects a lot more in my thirties than I did in my twenties! Ultimately, there's nothing wrong with enjoying yourself but I think it's always important to be aware of the facts!
For me, learning how it impacts my sleep, recovery, and mental clarity has made it easier to choose what I really want in the moment. Sometimes that’s a glass of wine. Other times, it’s skipping it for the sake of tomorrow’s to-do list.
If you’re curious, it’s worth experimenting. There’s no right answer and no pressure to decide forever. Your body’s response is the best guide you have.
If you want to take feeling good to next level, start your Glow-Up 2.0 plan.