Alcohol and Health:

For most of us, alcohol shows up at weddings, weekends, and the occasional “I’ve had a day” evening. It’s a social lubricant, a ritual, a reward. But where does it land on the health spectrum? Is a glass of wine with dinner helping or hurting you? And does moderation exist, or is it just something we tell ourselves?

Let’s break it down—no scare tactics, no judgment, just science, context, and a few practical takeaways you can use tonight, whether you’re pouring a drink or passing.

What Even Is Alcohol?

Before we get into the research, let’s look at alcohol from a nutritional standpoint.

• Alcohol provides 7 calories per gram. That’s more than carbs and protein (4 kcal/g), just under fat (9 kcal/g).

• It doesn’t give you nutrients, muscle repair, or recovery benefits. But it does count in your daily intake—and for some people, it quietly adds up to 25% of their total calories.

• Worse than the calories is the toxicity of ethanol itself—and its byproducts like acetaldehyde, which damages DNA and is considered a carcinogen.

So yes, alcohol has energy, but not the kind your body thrives on.

The Research: Confusing at Best

Let’s be honest: alcohol studies are messy.

• Most are epidemiological (observation-based). They can show associations but not cause and effect.

• There are no long-term randomized trials on alcohol—because assigning people to drink (or not) for decades would be unethical and logistically impossible.

• For years, these studies showed a “J-shaped curve”—suggesting moderate drinking might be better than not drinking at all. Red wine was practically a health food!

But more recent research—and smarter study designs—are poking holes in that idea.

Massive Study, Huge Implications

A 2023 analysis looked at over 5 million people from 107 studies. Here's what they found:

• Former drinkers (who quit) had higher mortality than lifetime abstainers—likely because many quit due to health issues.

• Occasional drinkers (<1 drink/week) and low-volume drinkers (1–2/day) didn’t show higher mortality.

• But once you hit 3 drinks/day, mortality risk went up 20%. At 4+ drinks/day, risk climbed to 35%.

No health benefits. Just a potential lack of harm, if your intake is low.

But Wait—The Genetic Data Disagrees

Enter Mendelian Randomization. This type of study uses genetic variations to estimate lifetime alcohol exposure. It’s like nature’s version of a randomized trial.

And guess what?

It shows a linear risk: the more you drink, the more your health risk increases. No dip. No benefit at “moderate” levels.

Bottom line: even a little alcohol seems to increase risk, just not as dramatically as heavy drinking.

So What Exactly Does Alcohol Do to Your Body?

Let’s run through the greatest hits (or rather, misses):

• Cancer: Alcohol is a known carcinogen. It raises your risk for breast, liver, colorectal, and esophageal cancers—even at low doses.

• Heart Health: Despite the wine-is-good-for-your-heart narrative, newer research shows alcohol increases the risk of hypertension and stroke.

• Brain & Mood: Alcohol disrupts sleep, impairs memory, and worsens anxiety or depression over time.

• Weight Gain: Empty calories, lowered inhibitions, and increased hunger = the triple threat.

• Liver Damage: Long-term use leads to fatty liver, inflammation, and eventually cirrhosis.

The Gender Gap Is Real

Women are more vulnerable to alcohol’s effects, and not just because of body size.

• Lower alcohol dehydrogenase: That’s the enzyme that breaks down alcohol in the stomach. Women have less, so more alcohol enters their bloodstream.

• More risk, faster damage: Women are more likely to develop liver disease, heart problems, and alcohol-related cancers—even if drinking the same amount as men.

This isn’t a scare tactic. It’s biology. And it matters when we think about how much is "too much."

So… Is Drinking Ever “Worth It”?

That’s the real question.

Here’s the deal: no amount of alcohol improves your health. But for many people, a drink or two can improve a moment, a memory, or a connection.

View alcohol like any other health tradeoff:

• A few drinks per month in a social context? Probably very low risk.

• A nightly habit? Not doing your sleep, recovery, or long-term health any favors.

• Binge drinking (4+ drinks in one sitting)? Harmful, even if it’s just “on the weekends.”

Ask yourself:

• Does alcohol help or hurt your sleep?

• Does it lead to overeating or bad decisions?

• Is it improving your quality of life—or just numbing you out?

What the Experts Are Saying Now

The tone has shifted. The World Health Organization says no amount of alcohol is safe. The U.S. Surgeon General is pushing for cancer warning labels on alcohol bottles—similar to what we see on cigarettes.

Public health messaging is moving away from moderation as a health strategy and toward informed decision-making based on risk vs. reward.

If You’re a Coach, Gym Owner, or Just a Fit Friend…

Here’s something to think about: fitness culture often treats alcohol as “earned”—celebrated at events, post-race beers, or gym happy hours.

There’s nothing wrong with celebrating, but we need to be cautious not to encourage risky behavior inadvertently.

Consider:

• Hosting social events that don’t revolve around booze (mocktails, hikes, game nights).

• Talking honestly about how alcohol affects performance, recovery, and sleep.

• Modeling mindful drinking—if at all.

Final Pour: What You Should Know

• There are no proven health benefits to alcohol.

• Low-to-moderate intake (1–2 drinks a few times a month) is unlikely to be harmful.

• High and binge drinking raise mortality and disease risk.

• Gender, genetics, and context all play a role in your risk.

• Ultimately, it’s not about shame or abstinence—it’s about clarity.

If alcohol adds something meaningful to your life, cool. Just make sure it’s not quietly taking more than it gives.