Rethinking Drinking: Is Alcohol-Free the Way to Be?
Every January, a good number of my friends, family members, and patients partake in something called “Dry January”—a pledge to abstain from alcohol for an entire month. The reasons for this commitment vary: starting the year off healthy, losing weight, or even, as one patient shared with me, to be more present with her husband and children. I understand why January is the chosen month for this challenge. It’s a time for renewal, fresh starts, and health-focused resolutions. But it always bothers me that January is viewed as the only time to step back and take actionable steps to improve our health by quitting alcohol.
In fact, “Dry January” is basically an admission that has evolved beyond a simple pledge to abstain from alcohol for a month; it’s now a reflection of our increasing awareness of alcohol’s pervasive role in our culture and its health consequences. While many are aware of the general risks associated with alcohol consumption, recent research has shed light on more severe implications, particularly concerning the consumption of alcohol and cancer.
As a Functional Medicine Provider, I view “Dry January” as more than just a temporary reset; it’s an opportunity to reassess our relationship with alcohol. The rising cancer rates, particularly among younger populations, compel us to consider how our lifestyle choices, including alcohol consumption, may be contributing to these trends. But the health risks span a wide range of health issues—alcohol impacts metabolic function, weight regulation, detoxification, and gut health in ways that can have lasting effects on overall well-being.
On a personal note, like many, I enjoy an occasional glass of wine. However, this new research—and the call for clearer warnings—has led me to reconsider whether alcohol is something we all need to rethink altogether.
Rising Cancer in Young People: The Research
Historically, moderate alcohol consumption—such as a daily glass of red wine—was often considered beneficial for heart health. However, recent studies challenge this notion. A comprehensive analysis published in The Lancet concluded that no amount of alcohol is safe, as even minimal consumption increases the risk of cancer (The Lancet). This finding calls into question long-held beliefs about moderate drinking and underscores the need to reevaluate societal norms around alcohol consumption.
Adding to the urgency, U.S. Surgeon General Dr. Vivek Murthy recently issued an advisory highlighting the direct link between alcohol consumption and increased cancer risk. The advisory emphasizes that alcohol is the third leading preventable cause of cancer in the United States, associated with at least seven types of cancer, including breast, colorectal, and liver cancers. Dr. Murthy advocates for updated warning labels on alcoholic beverages to inform consumers of these risks. (HHS.gov)
If the cancer risk alone isn’t enough to make you rethink drinking, consider this—alcohol also wreaks havoc on your metabolism, makes it harder to lose weight, stalls detoxification, and disrupts your gut microbiome. And let’s be honest, for many people, the thought of gaining weight is a far more immediate concern than a future cancer risk. It’s wild how we often prioritize aesthetics over life-threatening consequences—but if weight gain is what makes you take a break from drinking longer than Dry January, at least it’s a step forward.
Drinking Alcohol and Your Metabolic Health
If alcohol does this to our bodies every time we drink it, why are we quitting for only one month a year?
Alcohol has a profound impact on metabolic health, and not in a good way. While many people associate drinking with empty calories, the effects go far beyond just consuming extra sugar (1).
Drinking alcohol:
- disrupts insulin sensitivity
- encourages fat storage
- interferes with the body’s ability to regulate blood sugar
All of the above can contribute to weight gain, increased belly fat, and a higher risk of metabolic disorders like type 2 diabetes.
One of the biggest metabolic downsides of alcohol is that it puts fat metabolism on pause. The liver prioritizes breaking down alcohol over everything else, meaning that while it’s processing that glass of wine or cocktail, it’s not burning fat efficiently. Instead, excess calories—whether from alcohol itself or the food you eat alongside it—are more likely to be stored as fat, especially around the midsection (2).
And it’s not just about body weight. Alcohol contributes to metabolic dysfunction by:
- increasing inflammation
- elevating triglycerides
- promoting insulin resistance
This makes it harder for your body to effectively use energy. Over time, these effects can lead to conditions like fatty liver disease, prediabetes, and cardiovascular issues.
The good news? Taking a break from alcohol—even for just a month—can help reset your metabolism, improve insulin sensitivity, and make it easier for your body to burn fat efficiently. Supporting your body’s natural detoxification pathways is equally important. Many people notice that they lose weight, feel less bloated, and have more stable energy levels simply by cutting out alcohol. If alcohol does this to our bodies every time we drink it, why are we quitting only for Dry January –and for only one month a year?
Drinking Alcohol and Your Gut Microbiome
Alcohol doesn’t just disrupt your metabolism—it also wreaks havoc on your gut microbiome, the trillions of bacteria that influence everything from digestion to immunity to mental health. Every drink you take alters this delicate ecosystem, reducing beneficial bacteria, allowing harmful microbes to thrive, and weakening the gut lining.
One of the biggest consequences? Leaky gut. Alcohol increases intestinal permeability, meaning toxins, undigested food particles, and bacteria can slip through the gut barrier and enter the bloodstream. This triggers widespread inflammation, which has been linked to autoimmune diseases, digestive disorders, and even anxiety and depression. (3)
Alcohol also throws off the balance of gut bacteria, fueling dysbiosis—an overgrowth of harmful bacteria that contributes to bloating, poor digestion, food sensitivities, and systemic inflammation. Over time, this imbalance can disrupt metabolism, weaken immunity, and even make it harder to absorb essential nutrients. (4)
The gut-brain connection means alcohol’s impact goes beyond digestion. Changes in the gut microbiome can affect neurotransmitters like serotonin and GABA, which play a major role in mood regulation. This may explain why chronic drinking is often linked to anxiety and depression, creating a vicious cycle of drinking to “unwind” while actually making mental health worse.
The good news? Just as alcohol can damage the gut, taking a break from it—especially alongside gut-supporting foods and probiotics—can help rebalance the microbiome, strengthen the gut lining, and reduce inflammation. Many people find that after quitting alcohol, their digestion improves, bloating decreases, and their overall energy levels stabilize. So, yes, Dry January is great. But, what about the rest of the year?
A Quick Note on Alcohol and Mental Health
Alcohol is often used as a way to relax or “take the edge off,” but in reality, it can have the opposite effect on mental health. While a drink might temporarily boost dopamine and create a sense of relaxation, alcohol ultimately depletes key neurotransmitters like serotonin and GABA—both essential for mood stability, stress resilience, and sleep quality.
Over time, this depletion can lead to increased anxiety, depression, and disrupted sleep patterns. Alcohol also contributes to inflammation in the brain, which has been linked to mood disorders and cognitive decline. And because of the gut-brain connection, alcohol-induced gut microbiome imbalances can further impact mental well-being, leading to brain fog, irritability, and heightened stress responses.
The irony? The very thing people drink to feel better in the moment can make them feel worse in the long run. Cutting back or eliminating alcohol—even for just a few weeks—can lead to noticeable improvements in mood, energy, and overall mental clarity.
Supporting Your Liver’s Natural Detox Pathways
Your liver is your body’s main detox organ, working around the clock to filter out toxins, process hormones, and metabolize nutrients. But when alcohol is in the mix, detoxification slows down—because the liver prioritizes breaking down alcohol over everything else, including fat metabolism and toxin elimination.
Supporting your liver’s natural detox pathways is essential for overall health, especially if you’re drinking every weekemd. This means reducing toxic burdens, fueling the liver with the right nutrients, and giving it time to do its job properly. Taking breaks from alcohol, eating nutrient-dense foods, staying hydrated, and incorporating liver-supportive supplements like glutathione, NAC, and milk thistle can help your body detox more efficiently.
Rethinking Alcohol Beyond Dry January
Dry January is a great way to hit reset, but the real question is: what happens after the month is over? If alcohol disrupts metabolism, stalls fat burning, weakens the gut, and messes with mental health every time we drink it, why go back to old habits?
This isn’t about never drinking again—it’s about being mindful of how alcohol affects your body and making choices that align with your long-term health. Many people who commit to Dry January find that they sleep better, think more clearly, and feel lighter both physically and mentally. Maybe that’s a sign to rethink drinking beyond just one month.
So as February rolls around, ask yourself: do you really want to go back to the way you felt before? Or is this the start of something better?
❤️
Elizabeth Tringali, PA-C
Feeling the difference after Dry January and want to take your health to the next level? A Functional Medicine consultation can help you optimize metabolism, support detoxification, and heal your gut for lasting wellness.
Call us at 561-283-1166 to book your appointment and start your personalized health journey today!
If you or someone you know is struggling with alcohol addiction, help is available. Contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-HELP (4357) for free, confidential support 24/7.
Elizabeth Tringali, PA-C
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