In my conversation with Aging With Strength's author, we explore how dialing back alcohol is a longevity tool — and why self-forgiveness helps good intentions stick.
I stopped drinking June two years ago with a couple of exceptions. The exceptions were revealing. I stopped drinking primarily because I noticed friends of mine who consistently drank were deteriorating mentally and physically. I didn’t think I was, but it’s clear to me now that my cognition is better, my willpower is better, my diet’s better and I accomplish things in the evening when before productive activity stopped after dinner and drinks. I now do things like clean the garage, wax skis, and the odd repairs required living in a house.
I consistently exercise both cardio and strength. My muscle gains since I stopped drinking are extraordinary. In the past two years I’ve put on 12 pounds of muscle according to a series of DEXA scans. To be clear here, my program has not changed except for eliminating alcohol. Sarcopenia is not a problem for this old man.
As I said above, there have been a couple of exceptions, when I’ve had a drink. The results were very revealing. First, lack of willpower, stuffing my face with, ice cream or chocolate. Second, miserable sleep, and feeling fuzzy the next day. Now I wonder why didn’t I quit drinking much sooner if indeed it affects me that much?
It’s obvious now I drank as a stress reliever. I’m retired now, but I had an extremely stressful series of careers starting as a combat helicopter pilot in Vietnam and then moving onto a series startups. I’ve noticed my urge to drink spikes when I’m under pressure or stressed. Or when I’m traveling and I’m having dinner at a nice restaurant. Clearly, for me, alcohol was a tool for alleviating stress. A very bad tool. I’m glad to be rid of it.
So much I identify with in this comment. First, the "my cognition is better, my willpower is better, my diet’s better and I accomplish things in the evening when before productive activity stopped after dinner and drinks..." -- this is one of the side effects of less alcohol that makes me keep reducing my intake. I also mostly feel the urge spike at dinner in a nice restaurant. Your muscle gain is extraordinary. I put on 3+ pounds of lean mass between 51 and 52 but you've got me (and probably most of us) beat here. Thanks Marshall.
I recall reading a Swedish study some years ago about muscle gain and alcohol consumption. The researchers looked at athletes and divided them into two groups: one group consumed alcohol, while the other did not. Both groups followed identical workout routines. The results showed that the athletes who abstained from alcohol experienced significantly better muscle gains than those who drank. I remember hoping the study was wrong, but the findings have stuck with me ever since. Obviously there are an enormous number of variables that could affect the outcome of the study and I’m not even sure the number of subjects was significant. But my experience gives it some credence, at least in my case. Being a Virgo, I’m obsessive compulsive about documenting The volume of my training has remained constant However, as far as lifting goes, my ability to lift heavy weights has gone up substantially and is reflected in my lean body mass. I’d like to say my cardio has shown a similar curve upward, but not so much. Sigh.
What’s the saying ? Old age and treachery will win out over youth and vigor every time. I need every advantage I can grasp. Please keep drinking you youngsters!
This is an excellent piece. I have struggled with sobriety. 70 days sober now and can’t believe the difference. For those that might need a little help, check out Reframe. The app is a great source of support and guidance
Dry Farm has been a big tool in my tool kit along this same journey - six bottles every 2 months leaves a little less than one bottle a week for my wife and I to split. In addition, I have never found a bottle from dry farm that I don't like so it is a win-win-win: less alcohol consumed overall, less stress from the abundance of choice, and we still get to appreciate and enjoy it on occasion.
Marcus Aurelius said, "be strict with yourself and lenient with others", but I think #8 is very important. Have grace and self-forgiveness and remember that we are here to live... If enjoying life means indulging once in a blue moon then so be it. Just have the self-awareness to make sure that the indulgence doesn't become routine.
Nicely put Richard. You're on a similar journey with your body and health — you couldn't race at the level you do otherwise. It's interesting to hear you're a Dry Farm fan too. I think I've liked nearly every bottle I've ever consumed. And I don't feel bad after a glass, probably because of the way it's produced.
Love this, read it because I'm interested in your view on something that I've already done - cutting back to about 4 units a week, or less. Interesting to read both your HOW and your WHY. I am finding that alcohol has a far more severe effect on my sleep and the next day than it did in my 20s and 30s, so had gradually and naturally reduced my consumption by the time that I hit late 40s (I'm now 50). I do enjoy the odd glass or two for the reasons you state and 'sort of miss / sort of don't miss' being 'able' to drink more.
Being on a GLP-1 really cut my taste for alcohol. I was out somewhere and had a bourbon and it tasted awful. Was on a two week business trip last summer and had maybe 3 beers the entire trip even though my crew was drinking nightly. Did Dry January which turned into Dry Jan-April. Ended up having a beer on a trip after a long shoot day. One oatmeal stout, ice cold and went down great. Didn't want another. Right now it's a beer once in a blue moon. No judgment on anyone who does or does not partake. Just my own story :)
I've heard similar stories from folks on GLP-1. How it cut their cravings for many things. Interesting on the Dry January extension. I appreciate your sharing this Mike.
I’ve had to stop drinking due to interactions with medications and I realized I truly missed the social aspects and in some cases the taste (a crawfish boil with beer, for example).
Fortunately, so many companies are now coming out with some great non-alcoholic or alcohol removed choices. I’ve now got some favorite near-beers and alcohol-removed wines! (Haven’t tried the non-alcoholic spirits yet. The price is too steep for a taste test.)
Agree. The non-alcoholic beers are really good now. I drank those for a while until I transitioned to seltzer. The Athletic Brewing brand was one I tried and like. I have not found any non-alcoholic spirits yet that don't fall into the bucket of "why bother." Thanks for the note.
I stopped drinking June two years ago with a couple of exceptions. The exceptions were revealing. I stopped drinking primarily because I noticed friends of mine who consistently drank were deteriorating mentally and physically. I didn’t think I was, but it’s clear to me now that my cognition is better, my willpower is better, my diet’s better and I accomplish things in the evening when before productive activity stopped after dinner and drinks. I now do things like clean the garage, wax skis, and the odd repairs required living in a house.
I consistently exercise both cardio and strength. My muscle gains since I stopped drinking are extraordinary. In the past two years I’ve put on 12 pounds of muscle according to a series of DEXA scans. To be clear here, my program has not changed except for eliminating alcohol. Sarcopenia is not a problem for this old man.
As I said above, there have been a couple of exceptions, when I’ve had a drink. The results were very revealing. First, lack of willpower, stuffing my face with, ice cream or chocolate. Second, miserable sleep, and feeling fuzzy the next day. Now I wonder why didn’t I quit drinking much sooner if indeed it affects me that much?
It’s obvious now I drank as a stress reliever. I’m retired now, but I had an extremely stressful series of careers starting as a combat helicopter pilot in Vietnam and then moving onto a series startups. I’ve noticed my urge to drink spikes when I’m under pressure or stressed. Or when I’m traveling and I’m having dinner at a nice restaurant. Clearly, for me, alcohol was a tool for alleviating stress. A very bad tool. I’m glad to be rid of it.
So much I identify with in this comment. First, the "my cognition is better, my willpower is better, my diet’s better and I accomplish things in the evening when before productive activity stopped after dinner and drinks..." -- this is one of the side effects of less alcohol that makes me keep reducing my intake. I also mostly feel the urge spike at dinner in a nice restaurant. Your muscle gain is extraordinary. I put on 3+ pounds of lean mass between 51 and 52 but you've got me (and probably most of us) beat here. Thanks Marshall.
I recall reading a Swedish study some years ago about muscle gain and alcohol consumption. The researchers looked at athletes and divided them into two groups: one group consumed alcohol, while the other did not. Both groups followed identical workout routines. The results showed that the athletes who abstained from alcohol experienced significantly better muscle gains than those who drank. I remember hoping the study was wrong, but the findings have stuck with me ever since. Obviously there are an enormous number of variables that could affect the outcome of the study and I’m not even sure the number of subjects was significant. But my experience gives it some credence, at least in my case. Being a Virgo, I’m obsessive compulsive about documenting The volume of my training has remained constant However, as far as lifting goes, my ability to lift heavy weights has gone up substantially and is reflected in my lean body mass. I’d like to say my cardio has shown a similar curve upward, but not so much. Sigh.
What’s the saying ? Old age and treachery will win out over youth and vigor every time. I need every advantage I can grasp. Please keep drinking you youngsters!
Moderation is key - the dose of anything matters- I was 56 when I did my first Tough Mudder in 2013. Indeed it’s never to late
I love that about your first Tough Mudder at 56. Congratuations!
This is an excellent piece. I have struggled with sobriety. 70 days sober now and can’t believe the difference. For those that might need a little help, check out Reframe. The app is a great source of support and guidance
Thanks for sharing this. 70 days is very noteworthy. You've got community and support here at Not Too Late.
Dry Farm has been a big tool in my tool kit along this same journey - six bottles every 2 months leaves a little less than one bottle a week for my wife and I to split. In addition, I have never found a bottle from dry farm that I don't like so it is a win-win-win: less alcohol consumed overall, less stress from the abundance of choice, and we still get to appreciate and enjoy it on occasion.
Marcus Aurelius said, "be strict with yourself and lenient with others", but I think #8 is very important. Have grace and self-forgiveness and remember that we are here to live... If enjoying life means indulging once in a blue moon then so be it. Just have the self-awareness to make sure that the indulgence doesn't become routine.
Nicely put Richard. You're on a similar journey with your body and health — you couldn't race at the level you do otherwise. It's interesting to hear you're a Dry Farm fan too. I think I've liked nearly every bottle I've ever consumed. And I don't feel bad after a glass, probably because of the way it's produced.
Love this, read it because I'm interested in your view on something that I've already done - cutting back to about 4 units a week, or less. Interesting to read both your HOW and your WHY. I am finding that alcohol has a far more severe effect on my sleep and the next day than it did in my 20s and 30s, so had gradually and naturally reduced my consumption by the time that I hit late 40s (I'm now 50). I do enjoy the odd glass or two for the reasons you state and 'sort of miss / sort of don't miss' being 'able' to drink more.
Sleep is a big game changer. So is the ability to function at a higher level and not get tired in the afternoons. Appreciate the note here.
Thanks for sharing.
Being on a GLP-1 really cut my taste for alcohol. I was out somewhere and had a bourbon and it tasted awful. Was on a two week business trip last summer and had maybe 3 beers the entire trip even though my crew was drinking nightly. Did Dry January which turned into Dry Jan-April. Ended up having a beer on a trip after a long shoot day. One oatmeal stout, ice cold and went down great. Didn't want another. Right now it's a beer once in a blue moon. No judgment on anyone who does or does not partake. Just my own story :)
I've heard similar stories from folks on GLP-1. How it cut their cravings for many things. Interesting on the Dry January extension. I appreciate your sharing this Mike.
Stopped drinking during the week about 10 years ago. And very deligent during the week on nutrition and exercise.
For me the driver to be “ spartan “ during the week is a “reward “ of a few beers on the weekend. Stay on offense !
Yep. Stay on offense. Stopping alcohol during the week is a step I've found works for a lot of folks, myself included. Appreciate your story.
Beautiful nuance Wendy. Excellent as always
Thanks Kyle. Appreciate your input as always!
I’ve had to stop drinking due to interactions with medications and I realized I truly missed the social aspects and in some cases the taste (a crawfish boil with beer, for example).
Fortunately, so many companies are now coming out with some great non-alcoholic or alcohol removed choices. I’ve now got some favorite near-beers and alcohol-removed wines! (Haven’t tried the non-alcoholic spirits yet. The price is too steep for a taste test.)
Agree. The non-alcoholic beers are really good now. I drank those for a while until I transitioned to seltzer. The Athletic Brewing brand was one I tried and like. I have not found any non-alcoholic spirits yet that don't fall into the bucket of "why bother." Thanks for the note.
Wendy, that's when you break out the Cheetos and call it even.
100%. And let's take on the Cheetos dilemma in our next podcast.