So You Want to Consume Less Alcohol
In this blog post, we’re breaking down the biggest takeaways from our latest Black Iron Radio episode all about alcohol—specifically, how to drink less (or not at all) and still feel like yourself. Whether you’re sober-curious, trying to cut back, or just wondering if alcohol is getting in the way of your goals, this conversation is packed with practical advice and honest reflections. Coaches Ryann, Amanda, and Chloe share their personal experiences with drinking less, the science behind alcohol’s effects on your body and mind, and how to navigate social situations without the booze.
BLACK IRON RADIO EP. 232: SO YOU WANT TO CONSUME LESS ALCOHOL
Cutting back on drinking doesn’t have to mean cutting yourself off from fun, connection, or social settings. Ryann, Amanda, and Chloe unpack drinking culture, the science of how alcohol affects your body, and why saying “no thanks” can feel so loaded. You’ll get practical tips, go-to swaps, and mindset shifts to help you drink more intentionally, without the guilt, shame, or pressure.
📲 Listen & Subscribe: Apple Podcasts | Spotify
Exploring the sober-curious movement with Ryann, Amanda, and Chloe
Alcohol is woven deeply into many of our social fabrics—holidays, happy hours, weddings, barbecues, and winding down after work. But more and more folks are asking a big question: “Is this still serving me?”
On this episode of Black Iron Radio, Ryann sat down with coaches Amanda and Chloe to talk about navigating life with less alcohol. Whether you’re dabbling in Dry January, rethinking those after-work glasses of wine, or considering sobriety altogether, this conversation offers insights, science, and some serious real talk.
Why This Topic Matters
For Amanda, the shift began after being diagnosed with systemic lupus. Growing up in Wisconsin—where drinking is practically a personality trait—she started questioning the value alcohol was adding to her life. That awareness slowly transformed into action, and now she drinks maybe once or twice a year. “It’s brought so much clarity,” she shared. “It’s easier now to decide when it’s actually worth it.”
Chloe’s story mirrors much of what Millennials experienced. Drinking was a rite of passage in high school and college. But after having her daughter Kaya, Chloe noticed alcohol triggered anxiety and poor sleep. She began pulling back and helping clients do the same—discovering just how powerful that shift can be for mental clarity, confidence, and health.
What Alcohol Does to the Body (Spoiler: It’s Not Great)
Amanda walked listeners through a quick science lesson that hit hard: your body treats alcohol as a toxin. Here’s the simplified breakdown:
Alcohol is metabolized by your liver.
It’s first turned into acetaldehyde, a toxin that causes DNA damage, inflammation, and disrupts neurotransmitters.
Your body then tries to neutralize that by converting it into acetate, a much milder compound.
Women, due to lower enzyme activity and higher body fat-to-water ratios, metabolize alcohol more slowly—so even “just one drink” can hit harder. That sluggish metabolism contributes to poor sleep, increased anxiety, hormone disruption, and even impaired performance and recovery for athletes.
Okay… So You Want to Cut Back. Now What?
This isn’t about shame or extremes. It’s about intentionality. The coaches shared some practical ways to start consuming less alcohol without feeling like a social outcast:
Identify your patterns and triggers.
Ask yourself: Why do I drink? When do I feel pressure to? For some, it’s the end-of-day habit. For others, it’s social anxiety.
Have a plan.
Going to a party? Decide beforehand if you’re drinking, how much, and what your backup plan is (mocktail? seltzer?).
Make swaps you enjoy.
Mocktails, zero-proof spirits, and non-alcoholic beers have leveled up. Some favs mentioned in the episode include:
Parch: Canned mocktails with fun flavors like jalapeño and prickly pear.
Budweiser Zero: A solid option for beer lovers.
Seedlip: Great for mixing into more complex cocktails.
Diet Coke & seltzer: The OG classics.
Talk to your people.
You don’t owe anyone an explanation, but opening up often reveals you’re not the only one thinking about drinking less. A simple “Nah, I’m good” is more than enough.
The Social Side: Fitting In Without the Buzz
A big fear around cutting back on alcohol is losing your social edge or becoming “less fun.” The coaches reminded listeners that:
Most people are too busy with their own drinks to notice what’s in your hand.
You don’t have to get drunk to be funny, relaxed, or included.
If you’re ever worried about fitting in—order a seltzer with lime and keep the vibe going.
Also, there’s a lot of power in “pretend drinking” in certain work or social settings. Amanda shared how, in her past corporate job, she’d order mocktails that looked like cocktails just to avoid the conversation.
What If You Slip Up?
You’re human. Life happens. One wild night doesn’t erase all your progress or mean you “failed.”
Chloe encourages clients to reflect, not spiral. “Did that drink actually make things better? Or was there another way to cope or celebrate?”
Amanda added that even when she drinks now (like at a super special wedding with her sister), it’s with intention—and zero guilt. “The next day I felt like crap… but it was worth it. I had a blast, and that’s okay.”
Performance Goals vs. Alcohol
If you’re chasing specific goals—whether that’s fat loss, performance, or muscle gain—cutting back on alcohol can have a massive impact.
Alcohol:
Inhibits muscle protein synthesis
Disrupts hormone balance
Slows recovery
Interferes with sleep and metabolism
If your goals are high, you might need to tighten those boundaries. But even small changes—like going from four drinks a week to one—can be huge.
Closing Thoughts
This isn’t about being perfect or going cold turkey. It’s about paying attention to how alcohol affects your body, your goals, and your joy—and making choices that align.
Feeling curious? Try:
Dry January or Sober October
“75 Soft” or a custom 30-day challenge with layered habits
Journaling your experience after drinking (or not drinking)
Exploring new alcohol-free drinks
No matter your goals, you get to decide what feels best. And if that includes cutting back on alcohol—there’s a whole community of people doing it right alongside you.
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If you enjoyed this conversation, check out more episodes of Black Iron Radio, where we cut through the noise and give you real, no-BS advice on feeling, performing, and looking your best. Each week we share practical nutrition, training, and wellness strategies and tips to help you succeed.
📲 Listen & Subscribe: Apple Podcasts | Spotify