Understand the health impacts of alcohol and desserts. Learn how to enjoy drinks and desserts in a balanced way.
Rules Around Alcohol
I’m not here trying to tell anyone how to live their life, or trying to convince you not to drink alcohol. This section is meant to help you balance enjoying alcohol and not letting it affect your health down the road.
- Drink Only on Special Occasions
- Science: Limiting alcohol intake reduces the risk of chronic diseases and supports overall health.
- Practical Tip: Reserve alcohol for special events to minimize consumption. It has to be a celebration to drink, not just because. If you “sometimes” drink, it’s a lot easier to take that shot you've been offered because this area is grey for you.
- Choose High-Quality Options
- Science: Higher quality alcohols often contain fewer additives and impurities.
- Practical Tip: Opt for premium spirits, wines, and craft beers. Just like food, higher quality matters.
- Drink Between 5 pm and 12 am Only
- Science: Consuming alcohol earlier in the evening allows your body to metabolize it before sleep.
- Practical Tip: Something that works really well is keeping your drinking between certain hours (an example could be only drinking if it's after 5 pm and before 12 am).
- Limit to 1 Drink per Hour, Maximum 4
- Science: Moderation helps prevent liver damage and reduces the risk of intoxication.
- Practical Tip: Pace yourself and alternate alcoholic drinks with water. It’s good for hangovers and your overall health.
- Drink for Enjoyment, Not Intoxication
- Science: Drinking in moderation allows you to enjoy social benefits without negative health impacts.
- Practical Tip: Focus on savoring the taste and experience rather than drinking to excess.
Cheat Code: I recommend dominating the AM and early PM and keeping calories flexible for nice dinners and alcohol (meaning fewer carbs in the morning/afternoon). A nice dinner and drinks can easily be 2,000 calories (close to your daily needs). Just because you were lean during the day still means you can go overboard.
Dessert Strategies
- Ensure It's Worth It
- This seems obvious, but how many times have you ordered a dessert and been unsatisfied or didn’t even finish it?
- Practical Tip: Only eat desserts that truly satisfy your cravings.
- Consider Healthier Alternatives
- If you want a REAL DESSERT, know that they’re carbs, and your body will convert them to glucose, just like sweet potatoes or healthier carb sources. But you won’t get the essential fibre or micronutrients.
- Practical Tip: Greek yogurt, fresh fruits, and low-calorie ice creams provide sweetness with added nutrients. Add some dark chocolate for some extra sweetness.
- Practice Moderation
- I love a good dessert just like everyone else. Occasional treats can be part of a balanced diet without derailing health goals.
- Practical Tip: Enjoy desserts occasionally and in small portions.
Game Plan
- Set Personal Rules
- Action: Establish clear guidelines for alcohol consumption.
- Practical Tip: Write down your rules and stick to them.