3 science-backed strategies to reduce alcohol intake

Hello amigos,

I have never shared this, when i was younger, I worked in nightlife, drinking was just part of it—late nights, free drinks, and a culture where saying no felt weird.

But over time, I’d wake up exhausted even after a full night’s sleep. My mood was all over the place—high one day, crashing the next. Turns out, my testosterone had tanked, and alcohol was a big reason why.

One night, after another round of drinks I didn’t even want, I asked myself—is this really adding to my life? The answer was a clear no.

So I quit.

Seven years later, I don’t regret a thing.

Diego Carrete
Chief Executive Officer, FIT LIFE FZCO
Chief Wellness Officer, First Abu Dhabi Bank

Step 1: Track Your Biometrics

Most people underestimate how much they drink—and how it impacts their body.

✔ Log your weekly intake: Write down every drink—be honest.

✔ Track HRV & resting heart rate: Alcohol spikes HRV and increases your resting heart rate.

✔ Monitor blood glucose: Alcohol disrupts metabolic health, making fat loss harder.

✔ Check your sleep quality: Wearables like Oura show that alcohol reduces deep sleep by 25%+.

Step 2: Set a Weekly Limit

Quitting cold turkey isn’t necessary. Instead, gradual reduction makes the habit shift easier.

✔ Reduce intake by 1-2 drinks per week.

✔ Introduce alcohol-free days (e.g., “Dry Fridays”).

✔ Go alcohol-free for 30 days (Sober October).

Results in just two weeks?

✅ Better sleep (fewer nighttime wake-ups, deeper REM cycles).
✅ More energy (fewer crashes, improved recovery).
✅ Enhanced metabolic health (lower glucose, reduced inflammation).

Step 3: Use Science-Backed Alternatives

Alcohol offers zero physiological benefits—but you can still enjoy the ritual with smarter alternatives.

✔ Non-alcoholic beer/wine with polyphenols (Reduces cardiovascular risk, supports gut health).

✔ Adaptogenic drinks (Ashwagandha, L-theanine)—provides relaxation without the crash.

✔ Electrolyte-rich sparkling water (Keeps hydration high, mimics social drinking).

🍷 Surprising fact: Kombucha & non-alcoholic red wine replicate the social and sensory effects of alcohol—without the negatives.

The Science: How Alcohol Undermines Your Longevity

Here’s what even ‘social drinking’ does to your body:

• Cognitive Decline: Increases brain shrinkage, leading to memory loss.

• Heart Disease: Raises blood pressure and contributes to arterial inflammation.

• Cancer Risk: Directly linked to breast, liver and colon cancers—even at moderate intake levels.

• Sleep Disruption: Reduces REM sleep by up to 25%.

• Metabolic Damage: Alters insulin sensitivity, leading to weight gain.

How To Navigate Social Settings Alcohol-Free

• Order a sparkling water with lime—it looks like a cocktail, no questions asked.

• “I’m testing a no-alcohol challenge”—people respect discipline.

• Shift the conversation: “What’s been the best part of your week?”

• If you drink, limit it to one glass and follow with water.

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TL;DR

Even moderate drinking harms brain health, increases cancer risk, and disrupts sleep and metabolism.

1. Track your intake and health metrics.
2. Swap alcohol for alternatives like adaptogenic drinks.
3. Reduce alcohol gradually with alcohol-free days or a 30-day reset.

That’s it for today amigos, until the next time!

Diego Carrete
Chief Executive Officer, FIT LIFE FZCO
Chief Wellness Officer, First Abu Dhabi Bank

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