Breaking the Cycle
I used to wake up exhausted. After every meal, I just wanted to sleep. I had no energy or motivation to do my job, let alone exercise. The entire week felt like a drag, just waiting for Friday to roll around so we could break out of our final formation at 1715 and clock into “Beer Thirty.” The customary barracks beer drinking was part of the culture—something I had known long before my time in the Army.
Growing up in a Mexican family in the border cities of El Paso, Texas, and Juarez, Mexico, alcohol was a given at any party, quinceañera, or carne asada. That tradition carried through high school, became deeply ingrained in my time in the Army, and followed me into the years after my service.
The Wake-Up Call
Between the rut I was in and the cocktail of medications I was taking for a cluster of metabolic dysfunctions, including the beginnings of diabetes combined with chronic pain, alcohol was keeping me from truly living and being present. Everything came crashing down the day I couldn’t stay awake while driving sober down the I-10—in the middle of the day.
That moment made me realize I needed to take control of my health and my life. I wanted to live life rather than just go through the motions. Since that day, I started learning everything I could about nutrition and adopting healthier lifestyles to improve—or as I later discovered—reverse and put my conditions into remission. I changed my reward and dopamine pathways. I no longer saw alcohol as a reward but as a setback. As I’ve gotten older, I don’t just view alcohol as something that slows me down—I see it for what it is for my body: a toxin.
The Truth About Alcohol
Unfortunately, the conversation around alcohol remains casual, even among healthcare providers and specialists. A beer here, a glass of wine there—what’s the harm? But let’s call it like it is:
- Alcohol is a Class 1 carcinogen, classified alongside tobacco, and is directly linked to colon cancer and other cancers.
- Beyond being empty calories, alcohol disrupts insulin levels, impacts behavior and decision-making, and provides no nutritional benefit.
- The inhibition of protein synthesis makes it harder to maintain muscle mass, accelerating muscle loss, especially after your 30s.
- Contributing to inflammatory visceral fat, alcohol increases the risk of metabolic disease and the characteristic ‘beer belly.’
- The liver, brain, heart, and nearly every system in the body are affected, increasing the likelihood of long-term health complications, including liver failure.
- Even small amounts are not considered safe.
Replacing Old Habits
Over time, I started replacing drinking with healthier habits. Every time I drank, I could feel the setbacks in my training and overall health. At first, the social aspect made it difficult—I was used to that buzz at gatherings. But as I became more committed to my health, my new identity influenced my decisions more than the pull of alcohol.
As I built consistency in my training and nutrition, I started craving the positive effects of a high-intensity workout or a fast-paced tennis session far more than I ever craved a drink.
Alcohol & Aging: A Harder Recovery
Now, as a father of young children, I’m more conscious of the example I set. After just one night of drinking, I feel the effects for days. This affects how I care for my children, my work performance, and how I act and react. The time to recover, the sluggishness—it’s just not worth it at this point in my life.
I remain open to the occasional cold beer, a nice glass of dry wine, or a sip of tequila, but lately, I haven’t even desired it. Maybe it’s because my body doesn’t process alcohol as efficiently anymore. As we get older—especially in our 40s—how we metabolize alcohol and carbohydrates changes, making it harder to recover from alcohol. The body struggles to eliminate toxins, making even a small amount feel like a bigger burden.
What About Light Beer or “Clean” Liquor?
Are some types of alcohol better than others?
- Darker liquors like whiskey contain more impurities and toxins due to their higher congener content, leading to stronger hangovers and potential long-term health risks.
- Vodka is often considered “cleaner,” but all alcohol is still a toxin.
- No matter what you drink, the less, the better.
Healthier Alternatives for Game Day
If you’re looking for ways to enjoy the game without alcohol, here are a few ideas:
- Make Fun Mocktails – Get creative with sparkling water, citrus, fresh herbs, and other flavorful ingredients. Try incorporating clever mocktails that add a unique twist with natural syrups or tonic blends. Enjoy them with your whole family. Have a pre-game Mocktail party with tasty wholesome appetizers. This time should not just be for adults but a great time for the whole family.
- Swap Beer for a Spiced-Up Kombucha or Mineral Water – Dress it up with lime and salt for that fizzy taste and kick.
- Try an Italian or Craft Soda – Enjoy a nice-tasting soda made with real cane sugar to satisfy your sweet drink cravings.
Even if you don’t cut out alcohol entirely, just start by substituting one or two drinks at a gathering. The goal is to be fully present and enjoy the event for what it is—the game, the company, the entertainment—not just the drinks.
Download Your Game Day Guide
Click below to download a list of game-day drinks, appetizers, and small plates, including healthy appetizers, low carb Super Bowl snacks, and keto Super Bowl snacks. Try out our peach raspberry mocktails, coconut water mocktails, and refreshing tonic mocktails to elevate your game-day experience—with simple, wholesome, and delicious recipes and a grocery list.
https://app.thatcleanlife.com/shares/b12e1689-41d3-4052-a0cd-87bd3fdf3313
Final Thoughts
This Super Bowl, let’s change the script. Let’s focus on the experience, the people, and the fun—without needing alcohol to make it enjoyable.
Wake up feeling great on Monday. Be present, enjoy the game, and feel your best the next day.
Have you tried cutting back on alcohol at social events? What worked for you? Let’s talk in the comments!
